The Protein-Packed Salad Recipe I Can’t Stop Eating

I’m a burger lovin’, appetizer orderin’, “are you gonna finish that!?” kinda gal. I enjoy eating, ~thoroughly~ appreciate good, quality food, and want to feel satisfied and energized after each and every meal. TBH- salads aren’t normally my first go-to in a long list of options, but they’re a fresh and easy summertime selection that I crave like clockwork as the weather warms up.

If I’m having a salad, I don’t want it to taste like rabbit food or look like it fell out of a bag. I want colorful, hearty, and (most importantly) delicious, and the protein-packed salad combo below is for anyone who feels the same. IMO, healthy doesn’t mean “low calorie” or “fat free”. In fact, can we all just agree that those notions are a thing of the past, especially when it comes to hormone health!?!?

I aim for my diet to consist of whole foods full of macro and micronutrients with as few processed ingredients as possible. [That] is healthy to me.

So this salad that I felt was worth writing a blog post about?…it’s not especially earth-shattering or ridiculously unique. It’s also not going to help you magically fit into the skinny jeans at the bottom of your drawer. I share this recipe because it’s healthy, filling, and tastes amazing. It’s also easy to meal-prep once and eat throughout the week, a must for this currently solo mama whose hubby is off fighting forest fires.

The beauty of salads is that you can get as crazy (or not) as you like, so tailor the following to meet your personal preferences. I’ve tried ~a lot~ of different combinations, but this is the one I keep coming back to again and again.

THE SALAD

Protein? Check. Crunch? Check. Savory and sweet and salty and sour? Check. No flavorless ranch or dried out carrot shavings here. No ma’am. This salad is a meal in itself that will keep you full for hours (and hours) later. One of my favorite joys in life is finding a meal’s *perfect* bite, and this ingredient list will be the flavor/texture combo you didn’t know you were missing.

INGREDIENTS:

2-3 cups of greens of your choice (I usually use green leaf lettuce, but spinach or arugula would be delicious too)
2-3 slices bacon, cooked a chopped (uncured if possible)
½ -1 cup chicken, baked, grilled, or rotisserie (grilled chicken thighs are my fave)
¼ apple, cored and thinly sliced (I’m a honey crisp fan, but you do you)
2 oz blue cheese
healthy candied nuts (recipe below)

DIRECTIONS:

Mix all of the above in a big ol’ bowl. Add the homemade balsamic vinaigrette (recipe below) to your liking right before serving…and dig in!

I’m personally someone who can eat the same thing on repeat for days on end, and this salad is no exception. I fry the bacon and grill the chicken in bulk, then toss these ingredients together for lunch all week long.

THE [HEALTHY] CANDIED NUTS

These homemade candied pecans are a ~bit~ of extra work but 100000000% worth it. With a satisfying crunch, dose of healthy fat, and *just right* amount of sweet, these easily boost this salad recipe to a 12/10.

INGREDIENTS:

3 cups pecans, walnuts, or almonds (I often do a combo of all three)
2 egg whites
¼ cup coconut sugar
2 Tbsp honey (or maple syrup)
1 tsp salt

DIRECTIONS:

Preheat oven to 250 degrees and line a baking sheet with parchment paper. In a medium bowl, whisk to combine the egg whites, coconut sugar, honey, and salt. Add in the nuts and toss until evenly coated. Spread the candied nuts on the lined baking sheet and bake in the oven for one hour. Toss at the 30 minute mark.

When you remove the nuts from the oven, allow them to fully cool and harden (this will take about 15 minutes). Break the nuts apart before topping your salad. Store in an airtight container for up to two weeks.

THE BALSAMIC DRESSING

I ~love~ a good balsamic dressing, but store-bought options are often made with seed oils that, simply put, just aren’t good for your health. I made this dressing on repeat while following the autoimmune protocol (AIP) when trying to conceive, and it’s become my go-to even after the pre-conception, pregnancy, and postpartum stages.

INGREDIENTS:

¼ cup balsamic vinegar
¾ cup olive oil
1 Tbsp Dijon mustard
2 Tbsp honey
½ tsp salt
½ tsp pepper
½ Tbsp minced garlic

DIRECTIONS:

Combine all of the above in a mason jar and shake, shake, shake. You can use the dressing immediately, but I prefer making it at least a few hours in advance to let the flavors meld. I’ve also learned to store this on the kitchen counter as the olive oil will solidify in the fridge.

THE OPTIONAL EXTRAS

The combo above is my current favorite after manyyyyyyy attempts because it’s easy to throw together and has just enough ingredients to get one of each in every bite (yes…again with that “perfect bite” goal). But if one or more of the fixings I share just isn’t your cup of tea, I’ve tried all of the following with the balsamic dressing and they are *chef’s kiss*.

Feta cheese
Cherry tomatoes
Grapes
Cucumber
Boiled egg
Avocado
Dried cranberries

This might seem like a lot of work for a salad – grilling the chicken, frying the bacon, making the dressing, and baking the nuts – but if you do this all at once and in a large quantity, this becomes an easy, healthy, and filling meal all week long.

And let me tell ya…one bite in and you’ll realize it was allllllll worth it.

When you make this, I’ll be so curious what you think. Tell me in the comments what ingredient combo you like best and if there’s anything you think is a must-add!

I fully subscribe to the idea that healthy food can be hearty and delicious, and this salad is no exception. You really can’t go wrong with a bowl full of fat, protein, and carbs from whole ingredients that are thoughtfully combined with texture and flavor in mind. Enjoy!

-Amanda

Disclaimer: The content provided here does not constitute medical advice, nor is it a substitute for personalized healthcare. If you have concerns about a medical condition, diagnosis, or treatment, you should consult with a licensed healthcare professional.