Healthy Recipe: High-Protein Power Salad

If you're looking for a simple salad that actually keeps you satisfied, this High-Protein Power Salad checks all the boxes. Instead of relying on croutons or a heavy, creamy dressing, it combines lean protein, fiber-rich chickpeas, fresh vegetables, healthy fats, and a bright lemon vinaigrette.

With 33 grams of protein and 6 grams of fiber per serving, this salad makes a satisfying lunch or light dinner. The combination of chicken and chickpeas provides plenty of staying power, while colorful vegetables add vitamins, minerals, and antioxidants.

It's also incredibly easy to customize. Swap the chicken for salmon, shrimp, or tofu, or replace the feta with walnuts or hemp seeds. Keep the dressing separate if you're preparing it ahead so the greens stay crisp.

Serves 2

Ingredients

• 4 cups chopped romaine or mixed greens

• 8 ounces cooked chicken breast, sliced

• 1 cup canned chickpeas, rinsed and drained

• 1 cup cherry tomatoes, halved

• ½ cup cucumber, diced

• ¼ cup crumbled feta cheese

• 2 tablespoons extra-virgin olive oil

• Juice of 1 lemon

• ¼ teaspoon salt

• ¼ teaspoon black pepper

Instructions

1. Add the greens to a large bowl.

2. Top with the sliced chicken and chickpeas.

3. Scatter the tomatoes, cucumber, and feta over the greens.

4. In a small bowl or jar, whisk together the olive oil, lemon juice, salt, and black pepper.

5. Drizzle the dressing over the salad just before serving and toss gently.

6. If preparing the salad ahead of time, refrigerate the salad and dressing separately and combine them immediately before eating.

Easy Swaps & Tips

• Substitute grilled salmon, shrimp, or tofu for the chicken.

• For a dairy-free version, replace the feta with hemp seeds or walnuts.

• For a lighter version, skip the cheese and use 1 tablespoon of olive oil instead of 2.

• Keep the dressing separate from leftovers to prevent the greens from becoming soggy.

Why This Recipe Is Great for Senior Fitness

• High in protein for muscle maintenance: With approximately 33 grams of protein per serving, this salad provides a substantial amount of protein to support muscle maintenance, strength, and exercise recovery.

• Fiber for fullness and digestive health: Chickpeas and vegetables provide 6 grams of fiber per serving, helping make the meal satisfying while contributing to overall digestive health.

• Balanced nutrition for active adults: Lean protein, fiber-rich carbohydrates, healthy fats, and colorful vegetables create a balanced meal that can provide lasting energy without feeling overly heavy.

A healthy meal doesn't have to be complicated. This High-Protein Power Salad is quick to assemble, easy to customize, and packed with the nutrients your body needs to stay strong and active. Make it once and you'll likely find yourself coming back to it whenever you need a nutritious meal in a hurry.