Name: 15-Minute High-Protein Greek Salad
Prep time: 15 min
Cook time: 10 min
Total time: 25 min
Ingredients: 2 cups mixed greens – A combination of spinach (arugula, and romaine adds variety and nutrients.); 1 cucumber – Sliced for a refreshing crunch.; 2 medium tomatoes – Cut into bite-sized chunks for that juicy burst of flavor.; 1/4 red onion – Thinly sliced to add a mild (tangy taste.); 1/2 cup Kalamata olives – Briny and full of flavor (these olives are a staple in Greek salads.); 1/2 cup feta cheese – Crumbled for a rich (creamy taste that pairs perfectly with the vegetables.); 1 cup grilled chicken breast – Lean and full of protein; 1/4 cup chickpeas – These legumes provide an excellent plant-based protein option and extra fiber.; 1 tablespoon chia seeds or hemp seeds – Both seeds are packed with protein and healthy fats; 2 tablespoons extra virgin olive oil – A heart-healthy fat that complements the salad’s ingredients.; 1 tablespoon red wine vinegar – Offers a slight tang to balance the richness of the feta and olives.; 1 teaspoon lemon juice – Fresh lemon juice brightens the salad with its zesty flavor.; 1 teaspoon Dijon mustard – Adds a subtle kick and helps emulsify the dressing.; 1/2 teaspoon dried oregano – The herb commonly used in Greek cuisine to enhance the flavor.; Salt and pepper – To taste.

Greek salad is a classic dish known for its refreshing flavors, colorful ingredients, and healthy benefits. However, if you’re looking to make this dish a more filling and protein-packed option, this 15-minute high-protein Greek salad is just what you need! Perfect for a quick lunch, a light dinner, or a post-workout meal, this salad offers the benefits of lean protein while still keeping the vibrant, Mediterranean flavors that make Greek salads so popular.

Why Choose a High-Protein Greek Salad?

Greek salads are traditionally made with fresh vegetables like tomatoes, cucumbers, and red onions, topped with feta cheese and olives. However, without enough protein, they may not be as satisfying as you’d like. This high-protein version not only boosts the salad’s staying power but also helps to keep you full and energized throughout the day. Protein is crucial for building and repairing tissues, supporting muscle growth, and boosting metabolism.

Incorporating protein into your meals can help with weight management by promoting satiety. This salad is a balanced, nutritious option for anyone looking to maintain a healthy lifestyle, build muscle, or stay full without feeling sluggish.

15-Minute High-Protein Greek Salad

Kev

This high-protein Greek-inspired salad combines fresh mixed greens, crunchy cucumber, juicy tomatoes, tangy red onion, Kalamata olives, and creamy feta cheese. Grilled chicken breast, chickpeas, and chia or hemp seeds provide extra protein. Tossed in a flavorful dressing of olive oil, red wine vinegar, lemon juice, Dijon mustard, and oregano, this salad is both nutritious and satisfying.

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Prep Time 15

Cook Time 10

Total Time 25

Course Main Course, Salad

Cuisine Greek, Mediterranean

Servings 4

Ingredients

Salad Ingredients:

2 cups mixed greens – A combination of spinach arugula, and romaine adds variety and nutrients.
1 cucumber – Sliced for a refreshing crunch.
2 medium tomatoes – Cut into bite-sized chunks for that juicy burst of flavor.
1/4 red onion – Thinly sliced to add a mild tangy taste.
1/2 cup Kalamata olives – Briny and full of flavor these olives are a staple in Greek salads.
1/2 cup feta cheese – Crumbled for a rich creamy taste that pairs perfectly with the vegetables.

High-Protein Add-ins:

1 cup grilled chicken breast – Lean and full of protein chicken breast is a great addition to make the salad more filling. You can also use grilled turkey breast or even lean steak if you prefer.
1/4 cup chickpeas – These legumes provide an excellent plant-based protein option and extra fiber.
1 tablespoon chia seeds or hemp seeds – Both seeds are packed with protein and healthy fats making them great additions for an extra protein boost.

Dressing:

2 tablespoons extra virgin olive oil – A heart-healthy fat that complements the salad’s ingredients.
1 tablespoon red wine vinegar – Offers a slight tang to balance the richness of the feta and olives.
1 teaspoon lemon juice – Fresh lemon juice brightens the salad with its zesty flavor.
1 teaspoon Dijon mustard – Adds a subtle kick and helps emulsify the dressing.
1/2 teaspoon dried oregano – The herb commonly used in Greek cuisine to enhance the flavor.
Salt and pepper – To taste.

Instructions

Step 1: Prepare the Protein Start by grilling your chicken breast. Season the chicken with salt, pepper, and a little olive oil, then grill it for about 6-7 minutes per side, or until fully cooked. Once done, slice the chicken into thin strips or cubes. If you’re using leftover chicken or a rotisserie chicken, simply shred or chop it up.
Step 2: Prepare the Vegetables While the chicken is grilling, prepare the vegetables. Wash and slice the cucumber, tomatoes, and red onion. If you’re using fresh greens, wash and dry them thoroughly, then place them in a large salad bowl. Add the olives and crumbled feta cheese to the bowl.
Step 3: Make the Dressing In a small bowl, whisk together olive oil, red wine vinegar, lemon juice, Dijon mustard, dried oregano, and salt and pepper. Taste the dressing and adjust seasoning if necessary.
Step 4: Combine and Toss Once the chicken is ready, add it to the salad bowl along with the chickpeas and your choice of seeds (chia or hemp). Pour the dressing over the salad and toss everything together gently, making sure the ingredients are well-coated in the dressing.
Step 5: Serve and Enjoy Serve the salad immediately, or store it in an airtight container for up to 2 days in the refrigerator. This high-protein Greek salad makes for a great meal prep option and can be eaten cold or at room temperature.

Health Benefits of This High-Protein Greek Salad

This 15-minute high-protein Greek salad isn’t just delicious, it’s also packed with health benefits:
Protein-Rich: With grilled chicken, chickpeas, and seeds, this salad offers a generous amount of protein, which is essential for muscle repair, skin health, and maintaining a balanced metabolism.
Rich in Fiber: The vegetables and chickpeas provide ample fiber, which supports digestive health and helps keep you feeling full longer.
Healthy Fats: The olive oil and feta cheese add heart-healthy fats to the salad, promoting cardiovascular health.
Packed with Antioxidants: Ingredients like tomatoes, cucumbers, and olives are high in antioxidants, which help protect the body from oxidative stress and reduce inflammation.

Notes

This high-protein Greek salad is easily customizable to suit your preferences or dietary restrictions. Here are a few variations you can try:

Vegetarian Version: Replace the chicken with more chickpeas or add some quinoa for a hearty, plant-based protein option.

Vegan Version: Omit the feta cheese and use a plant-based protein like tempeh, tofu, or a vegan feta substitute.

More Veggies: Add in other Mediterranean vegetables like bell peppers, zucchini, or roasted eggplant for even more flavor and nutrients.

Different Proteins: If you’re not a fan of chicken, you can also try grilled salmon, shrimp, or even hard-boiled eggs for a different source of protein.

Why This Salad is Perfect for Busy Days

Life can get busy, but this 15-minute high-protein Greek salad is perfect for those days when you’re short on time but want something nutritious and filling. It’s packed with fresh ingredients, requires minimal preparation, and can easily be customized to fit your taste and dietary needs. Whether you’re working from home or rushing between meetings, this salad will keep you energized and satisfied without slowing you down.

Conclusion

A high-protein Greek salad is a quick, healthy, and versatile meal that fits into almost any diet. By adding lean protein sources like grilled chicken and chickpeas, along with healthy fats from olive oil and feta, this version of a Greek salad will keep you full and nourished for hours. The best part? It takes just 15 minutes to prepare!

So, next time you’re looking for a fast and nutritious meal, try this 15-minute high-protein Greek salad. You’ll love the flavors and feel great knowing you’re fueling your body with wholesome ingredients.