The high-protein salad I can’t stop making

Proof that salads can actually fill you up.

Key Points

• Pairing protein and fiber in salads boosts satiety, metabolism and muscle health for lasting fullness.
• Prep ahead by grilling protein, chopping veggies and making dressing for quick, nutritious meals.
• Adding veggies like peppers, onions and greens enhances flavor, texture and essential nutrients.

If your salad is little more than iceberg lettuce, a few veggies, a crouton or two and a drizzle of dressing, there’s a good chance you’ll be hungry again before long. As a dietitian, I want you to stop making sad salads and start making salads that are both satisfying and delicious. One of my favorite ways to make a salad more satisfying is by adding plenty of protein, like in my go-to Chicken Fajita Salad. 

With blackened chicken, crisp romaine, peppers, onions and a creamy avocado lime dressing, this hearty salad delivers plenty of flavor, texture and nutrition in every bite. Not only is it incredibly satisfying, filling and loaded with fresh ingredients, but it’s easy to make ahead, which is essential when you’re short on time. Here are all the reasons why I make this salad on repeat. 

It’s High in Protein and Fiber

This salad is a perfect example of a meal that keeps me full until the next one, and the credit goes to the impressive combo of protein and fiber. One serving of this salad provides 41 grams of protein paired with 16 grams of fiber. 

It’s often recommended that adults aim for about 30 grams of protein per meal, and with 41 grams per serving, this salad easily exceeds that benchmark. And those 16 grams of fiber provide more than half of the daily amount most people need, based on recommendations for 14 grams per 1,000 calories eaten.

While each nutrient is beneficial on its own, the real magic happens when you pair them together. Protein is the most satiating macronutrient and helps preserve muscle mass, while fiber slows digestion and helps you feel fuller for longer. Together, they support satiety, metabolism and muscle health. Plus, they make this salad satisfying enough to power me through the afternoon.

It’s Loaded With Fresh Veggies

If you struggle to eat enough vegetables, this salad makes it a whole lot easier. With a big bed of greens, plus cilantro, peppers and onions, one serving helps you get about two of the recommended 2 ½ servings of vegetables per day.

And there’s a good reason to load up your plate with veggies. They’re packed with vitamins, minerals, antioxidants and other plant compounds that support overall health. In fact, research suggests that people who eat more fruits and vegetables tend to have a lower risk of several chronic diseases, including heart disease and certain cancers.

As much as I love the nutritional value veggies bring to this salad, that’s far from their only purpose. The peppers and onions add crunch and a touch of sweetness, while the romaine keeps everything crisp and fresh. The variety of fresh veggies pairs well with the satiating protein and healthy fats the toppings provide. And if you have other vegetables to use up, feel free to get creative! I like to toss on extra cherry tomatoes, corn and shredded cabbage if I have them on hand. 

It’s Easy to Meal Prep

One constant in my life is that I am always busy. There are very few weekdays when I have the time–or energy–to prepare a gourmet meal for myself and my family. I love that this salad is easy to prepare ahead of time, so all I have to do is assemble it and dive in. 

To meal prep this salad, grill the chicken ahead of time, chop the veggies and make the dressing in advance. Store all the ingredients in separate containers (I usually store the romaine, peppers and onions together) then assemble the salad and add toppings just before serving. Since the dressing has plenty of acidity from the lime juice, it stays fresh for up to four days in the fridge.  If I’m meal prepping for the week, I’ll often use packaged avocado cups instead of a whole avocado to reduce food waste, as the avocado can start to turn after a few hours. 

Other Tips for Building a High-Protein Salad

While I love how simple, flavorful and nourishing this recipe is, you don’t need to follow it exactly to build a salad that will keep you full and support your protein goals. Here are some strategies I rely on when I’m making a high-protein salad with whatever I have on hand:

• Start with your protein source. Instead of treating protein as an afterthought, build your salad around it. Whether it’s steak, chicken, salmon, beans or grilled tofu, choose your protein first and build the rest of your salad from there.
• Add plant-based protein boosters. Incorporating ingredients like canned beans, lentils, edamame, tofu, nuts, seeds and quinoa add both plant-based protein and fiber, making your salad even more satisfying.
• Mind the dressing. While most dressings are high in fat and low in protein, you can boost the protein in your dressing by using Greek yogurt as the base or by blending tofu or cottage cheese into the mix.

Our Expert Take

Salads can be incredibly filling and satisfying meals, but only when they’ve got enough protein mixed in. My favorite high-protein salad right now is loaded with fresh veggies, protein-rich chicken and high-fiber creamy avocado dressing. Besides leaving me satisfied and full, it’s perfect for meal prepping, so even on busy weeks, I can have a filling, veggie-rich meal ready to go.

Read the original article on EatingWell