It is Sunday afternoon and you want to feel prepared for the week. This high protein meal prep salad is your new best friend. It delivers fresh flavors and plenty of energy for your busiest days. You will love having a healthy lunch ready to go.
Why This High Protein Meal Prep Salad Is a Winner
This recipe is a total lifesaver for busy families and beginner cooks. It combines lean protein with fiber-rich chickpeas to keep you full for hours. The creamy lemon-tahini dressing adds a bright, refreshing zing to every bite. It is a wonderful choice for a spring healthy reset.
You only need a few minutes of active cooking time to get started. Preparing your meals ahead of time reduces daily stress and saves money. Your future self will thank you when lunch is already waiting in the fridge. This dish is truly nourishing and satisfying without being heavy.
Simple Method
Making this salad is incredibly straightforward and stress-free. You simply grill the chicken and chop your favorite fresh vegetables. The dressing comes together with a quick whisk in a small jar. Even if you are new to cooking, you can master this in no time. It is all about assembly and simple organization.
Ingredients You’ll Need
This recipe uses fresh, seasonal produce and simple pantry staples for the best flavor.
- 2 lbs boneless skinless chicken breasts
- 2 cans (15 oz) chickpeas, drained and rinsed
- 4 cups chopped kale, stems removed
- 1 cup cherry tomatoes, halved
- 1 cup English cucumber, diced
- 0.5 cup red onion, finely diced
- 0.25 cup extra virgin olive oil
- 2 tablespoons fresh lemon juice
- 1 tablespoon tahini
- 1 teaspoon dried oregano
- 1 teaspoon sea salt
- 0.5 teaspoon cracked black pepper
Step-by-Step Directions
- Season chicken breasts evenly with sea salt, black pepper, and dried oregano.
- Grill or pan-sear chicken over medium-high heat for 6 to 8 minutes per side.
- Ensure the internal temperature reaches 165 degrees Fahrenheit for safety.
- Allow the chicken to rest for 5 minutes before dicing into 1-inch cubes.
- In a large mixing bowl, combine the chickpeas, kale, tomatoes, cucumber, and red onion.
- In a separate small container, whisk together the olive oil, lemon juice, and tahini.
- Distribute the vegetable and chickpea mixture evenly among four airtight containers.
- Top each container with a portion of the diced chicken.
- Store the dressing separately and drizzle immediately before you eat.
Best Ways to Enjoy It
Serve this salad cold directly from your meal prep container. It is a complete, balanced meal all on its own. If you want a little extra crunch, add some toasted sunflower seeds. You can also pair it with a piece of warm pita bread. This is the perfect grab-and-go fuel for your workday.
How to Store Leftovers
Store your assembled containers in the refrigerator for up to four days. The kale is very hearty and will not wilt quickly like lettuce. Keep the dressing in a separate small jar to maintain the best texture. If the tahini dressing thickens, just add a tiny splash of water. This high protein meal prep salad stays remarkably fresh and delicious.
Tips for Best Results
- Do not skip the 5-minute resting time for the grilled chicken.
- Massage the kale with a tiny bit of oil to make it tender.
- Use a meat thermometer to ensure the chicken is perfectly juicy.
- Rinse the chickpeas thoroughly to remove excess sodium and starch.
- Prepare the dressing in a mason jar for easy shaking and storage.
- Add the tomatoes on top of the greens to keep them fresh longer.
Easy Flavor Ideas
- Swap the kale for baby spinach if you prefer a softer leaf.
- Add a sprinkle of feta cheese for a salty, creamy kick.
- Use roasted chickpeas instead of canned for a crunchy texture variation.
- Try lime juice instead of lemon for a bright citrus twist.
Common Questions
Can I use rotisserie chicken instead?
Yes, you can definitely use shredded rotisserie chicken to save even more time. Just toss it with the oregano and salt before adding it to the containers. This is a great shortcut for very busy weeks.
Will the cucumber get soggy?
English cucumbers have thinner skin and fewer seeds, so they stay crisp longer. Keeping the dressing separate is the most important step for freshness. Your vegetables will stay bright and crunchy for days.
I hope this simple meal prep routine brings a sense of calm to your week. It is so rewarding to know a healthy, delicious meal is ready for you. Enjoy the fresh flavors of the season!
— Katie Wood
High Protein Chicken and Chickpea Meal Prep Salad
Ingredients
- 2 lbs boneless skinless chicken breasts
- 2 cans (15 oz) chickpeas, drained and rinsed
- 4 cups chopped kale, stems removed
- 1 cup cherry tomatoes, halved
- 1 cup English cucumber, diced
- 0.5 cup red onion, finely diced
- 0.25 cup extra virgin olive oil
- 2 tablespoons fresh lemon juice
- 1 tablespoon tahin i
- 1 teaspoon dried oregano
- 1 teaspoon sea salt
- 0.5 teaspoon cracked black pepper
Instructions
- Season chicken breasts evenly with sea salt, black pepper, and dried oregano.
- Grill or pan-sear chicken over medium-high heat for 6 to 8 minutes per side until the internal temperature reaches 165 degrees Fahrenheit.
- Allow the chicken to rest for 5 minutes before dicing into 1-inch cubes.
- In a large mixing bowl, combine the drained chickpeas, chopped kale, halved cherry tomatoes, diced cucumber, and red onion.
- In a separate small container, whisk together the olive oil, lemon juice, and tahini until emulsified.
- Distribute the vegetable and chickpea mixture evenly among four airtight meal prep containers.
- Top each container with a portion of the diced chicken.
- Store the dressing in small separate containers and drizzle over the salad immediately before consumption to maintain texture.
