Zesty High Protein Tomato Basil Salad Recipe for Energy Lovers

Summers call for fresh, light meals that pack a nutritional quick basil tomato salad punch.

Crisp vegetables and lean proteins dance together in this colorful dish.

Mediterranean flavors burst through each carefully crafted bite.

Protein-rich ingredients combine with garden-fresh produce to create a satisfying meal.

This salad offers a perfect balance of taste and nutrition for health-conscious eaters.

Simple ingredients and minimal preparation make this recipe a weeknight favorite.

Dive into a delicious meal that nourishes and delights your palate.

Quick Recipe Overview

Prep Time: 10 minutes

Cook Time: 10 minutes

Total Time: 20 minutes

Calories: 450 kcal

Servings: 4

High Protein Tomato Basil Salad Ingredients

• Olive Oil: Silky carrier for flavors, choose extra virgin for richest taste.
• Balsamic Vinegar: Tangy complement that brightens the entire salad, select aged for deeper flavor.
• Dijon Mustard: Adds zesty punch and helps emulsify dressing smoothly.
• Honey: Balances acidity with gentle sweetness, local varieties offer best quality.

• Grilled Chicken: Lean protein powerhouse, opt for fresh, free-range for best texture.
• Chickpeas: Plant-based protein boost with creamy texture, choose no-salt-added canned version.
• Quinoa: Complete protein grain with nutty flavor, rinse thoroughly before cooking.
• Mozzarella: Creamy protein element, select fresh buffalo mozzarella for superior taste.

• Cherry Tomatoes: Juicy flavor bombs, choose ripe, locally grown for maximum sweetness.
• Red Onion: Sharp bite that adds crisp texture, soak in cold water to reduce intense flavor.
• Fresh Basil: Aromatic herb that elevates entire dish, select bright green leaves without wilting.
• Sunflower Seeds: Crunchy protein topper, raw or lightly toasted work perfectly.
• Hemp Seeds: Omega-rich protein sprinkle, select organic for cleanest option.

Equipment to Mix High Protein Tomato Basil Salad

• Small bowl or jar: Perfect for whisking and mixing the dressing ingredients smoothly.
• Whisk: Essential for blending vinegar, oil, and seasonings into a unified dressing.
• Large mixing bowl: Needed to combine all salad ingredients and toss everything together.
• Cutting board: Great for chopping herbs, onions, and preparing ingredients.
• Sharp knife: Helps slice ingredients like red onion and basil with precision.
• Measuring spoons: Useful for accurate seasoning and dressing proportions.
• Measuring cups: Ensures correct quantities of quinoa, chickpeas, and other components.

Steps to Create Tomato Basil Salad With Extra Protein

• Whip Up the Flavor Booster

Create a zesty dressing by blending olive oil, balsamic vinegar, Dijon mustard, honey, minced garlic, salt, and pepper in a small container. Set this tasty mixture aside.

• Build Your Protein Powerhouse

Grab a large mixing bowl and toss in juicy cherry tomatoes, creamy mozzarella chunks, protein-packed chickpeas, tender grilled chicken, fresh basil leaves, and sharp red onion slices.

• Dress and Garnish

Pour the prepared dressing over the salad and gently mix everything together, ensuring each ingredient gets coated with the delicious blend. Sprinkle some sunflower or hemp seeds on top for an extra crunch and protein boost.

• Chill and Savor

Serve the salad immediately for maximum freshness, or let it hang out in the refrigerator for 15 minutes to allow the flavors to dance and mingle. Enjoy your nutritious and mouthwatering creation!

Serving High Protein Tomato Basil Salad Fresh

• Fresh Mediterranean Lunch Plate: Pair this vibrant salad with warm pita bread or crusty sourdough to soak up the delicious dressing.
• Protein Power Bowl: Transform the salad into a hearty meal by serving it over a bed of mixed greens or baby spinach for extra nutrients.
• Picnic Perfect Prep: Pack the salad components separately and assemble just before eating to keep ingredients crisp and prevent soggy textures. Store dressing in a small sealed container and add right before serving.
• Summer Party Platter: Arrange the salad on a large platter with additional fresh herbs, extra mozzarella chunks, and a sprinkle of cracked black pepper for a stunning presentation that will impress guests.

Storage Tips for High Protein Tomato Basil Salad

• Refrigerate the salad for up to 2 days in an airtight container to enhance taste complexity and maintain ingredient freshness.
• Store chicken and chickpeas separately to prevent sogginess, allowing you to add them just before serving and maintain optimal texture.
• Keep dressing in a separate sealed container in the refrigerator for up to 5 days, ensuring crisp salad components and preventing premature wilting.
• Prepare individual portions in mason jars with dressing at the bottom, layering sturdy ingredients first, creating grab-and-go lunches that stay fresh and delicious during the workweek.

Add-Ins for More Texture in Tomato Basil Salad

• Add a pinch of red pepper flakes to the dressing for a subtle kick that elevates the entire salad's taste profile.
• Prepare components separately and combine just before serving to keep ingredients crisp and prevent sogginess.
• Replace chicken with grilled tofu, tempeh, or hard-boiled eggs for vegetarian or alternative protein options that match the high-protein goal.
• For nut-free diets, swap sunflower seeds with pumpkin seeds or skip seeds entirely. Gluten-sensitive individuals can ensure quinoa is certified gluten-free before using.
• Skip quinoa and replace chickpeas with extra protein like additional grilled chicken or hard-boiled eggs to reduce carbohydrate content while maintaining protein levels.

Vibrant High Protein Tomato Basil Salad Recipe

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4.8 from 37 reviews

• Total Time: 20 minutes
• Yield: 5 1x

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Description

Protein-packed Mediterranean sunshine dances through this high protein tomato basil salad, blending fresh ingredients with robust nutrition. Crisp tomatoes and aromatic basil mingle with protein-rich elements, offering you a refreshing culinary experience that energizes and delights.

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Ingredients

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• 1 grilled chicken breast, sliced (or 1 cup shredded rotisserie chicken)
• 1 ½ cups cooked chickpeas (or one 15-oz can, drained and rinsed)
• 1 cup cooked quinoa (optional, for extra protein)
• 1 cup fresh mozzarella balls (or diced mozzarella)
• 2 cups cherry or grape tomatoes, halved
• ¼ cup red onion, thinly sliced
• ¼ cup fresh basil leaves, torn
• 2 tbsps sunflower seeds or hemp seeds (for extra protein and crunch)
• 3 tbsps extra virgin olive oil
• 1 tbsp balsamic vinegar (or lemon juice for a fresher taste)
• 1 tsp Dijon mustard
• 1 tsp honey (optional)
• 1 clove garlic, minced
• Salt and pepper, to taste

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Instructions

1. Dressing Preparation: Whisk olive oil, balsamic vinegar, Dijon mustard, honey, minced garlic, salt, and pepper in a small bowl or jar until well combined and emulsified.
2. Salad Assembly: In a spacious mixing bowl, gently combine cherry tomatoes, mozzarella, chickpeas, quinoa, grilled chicken, fresh basil leaves, and thinly sliced red onion.
3. Final Composition: Carefully drizzle the prepared dressing over the salad and delicately toss to ensure every ingredient is evenly coated, maximizing flavor distribution.
4. Garnish & Presentation: Sprinkle sunflower seeds or hemp seeds across the top of the salad for a delightful textural contrast and protein boost.
5. Serving Recommendation: Serve immediately for optimal freshness, or refrigerate for 15 minutes to allow the flavors to harmonize and intensify before enjoying.

Notes

• Swap chicken with grilled tofu, tempeh, or hard-boiled eggs for vegetarian or alternative protein options.
• Blend dressing ingredients until smooth for a more emulsified, creamy consistency that coats ingredients evenly.
• Let grains and proteins cool slightly before mixing to prevent wilting fresh basil and maintain salad’s crisp texture.
• Allow salad to marinate for 30 minutes before serving to let ingredients absorb dressing and develop richer, more integrated taste profile.

• Prep Time: 10 minutes
• Cook Time: 10 minutes
• Category: Lunch, Snacks, Dinner
• Method: None
• Cuisine: Mediterranean

Nutrition

• Serving Size: 5
• Calories: 350
• Sugar: 5 g
• Sodium: 400 mg
• Fat: 15 g
• Saturated Fat: 3 g
• Unsaturated Fat: 10 g
• Trans Fat: 0 g
• Carbohydrates: 30 g
• Fiber: 8 g
• Protein: 25 g
• Cholesterol: 70 mg