High-Protein Cucumber Tomato Salad

Ingredients

For the Salad:

• 2 large cucumbers, sliced
• 1½ cups cherry or grape tomatoes, halved
• ½ red onion, thinly sliced
• ¼ cup green onions, chopped
• ¼ cup fresh parsley or dill, chopped

For the High-Protein Addition — choose one:

• 1 cup chickpeas, drained and rinsed
• 1 cup crumbled feta cheese
• 1 cup canned tuna in water, drained
• 1 cup grilled chicken breast, diced
• 1 cup shelled edamame

For the Dressing:

• 3 tbsp extra-virgin olive oil
• 2 tbsp fresh lemon juice
• 1 tsp Dijon mustard
• 1 garlic clove, minced
• ½ tsp salt, or to taste
• ¼ tsp black pepper
• ½ tsp dried oregano

Instructions

1. Prepare the vegetables:
   Wash and slice the cucumbers, halve the tomatoes, and thinly slice the red onion. Add everything to a large bowl.
2. Add the protein:
   Add your chosen protein, such as grilled chicken, tuna, feta, chickpeas, or edamame.
3. Make the dressing:
   Whisk together olive oil, lemon juice, Dijon mustard, minced garlic, salt, pepper, and oregano.
4. Combine:
   Pour the dressing over the salad. Add the green onions and fresh parsley or dill.
5. Toss and serve:
   Gently toss until everything is evenly coated. Serve immediately or refrigerate for 20–30 minutes before serving.

Nutrition — Approx. Per Serving

• Calories: ~240 kcal
• Protein: ~22 g
• Carbohydrates: ~18 g
• Fat: ~12 g
• Fiber: ~5 g

Nutrition will vary depending on which protein option you choose.

Tips & Variations

Ingredients

For the Salad:

• 2 large cucumbers, sliced
• 1½ cups cherry or grape tomatoes, halved
• ½ red onion, thinly sliced
• ¼ cup green onions, chopped
• ¼ cup fresh parsley or dill, chopped

For the High-Protein Addition — choose one:

• 1 cup chickpeas, drained and rinsed
• 1 cup crumbled feta cheese
• 1 cup canned tuna in water, drained
• 1 cup grilled chicken breast, diced
• 1 cup shelled edamame

For the Dressing:

• 3 tbsp extra-virgin olive oil
• 2 tbsp fresh lemon juice
• 1 tsp Dijon mustard
• 1 garlic clove, minced
• ½ tsp salt, or to taste
• ¼ tsp black pepper
• ½ tsp dried oregano

Instructions

1. Prepare the vegetables:
   Wash and slice the cucumbers, halve the tomatoes, and thinly slice the red onion. Add everything to a large bowl.
2. Add the protein:
   Add your chosen protein, such as grilled chicken, tuna, feta, chickpeas, or edamame.
3. Make the dressing:
   Whisk together olive oil, lemon juice, Dijon mustard, minced garlic, salt, pepper, and oregano.
4. Combine:
   Pour the dressing over the salad. Add the green onions and fresh parsley or dill.
5. Toss and serve:
   Gently toss until everything is evenly coated. Serve immediately or refrigerate for 20–30 minutes before serving.

Nutrition — Approx. Per Serving

• Calories: ~240 kcal
• Protein: ~22 g
• Carbohydrates: ~18 g
• Fat: ~12 g
• Fiber: ~5 g

Nutrition will vary depending on which protein option you choose.

Tips & Variations

• Add sliced avocado for healthy fats.
• Replace lemon juice with red-wine vinegar for a tangier flavor.
• Add chili flakes for a spicy kick.
• For an even higher-protein meal, use grilled chicken or tuna.
• Store covered in the refrigerator for up to 2 days.