While there's still plenty of summer left, you can make creative salads to enjoy with friends and family all year long. A salad can be a complete meal if you add the right protein. Here are some healthy options that are also flavorful.
Plus, we also share recipes using these healthy protein superstars in other ways.
Soy
To get 7 grams of protein, you'll need 2 ounces of tofu, ¼ cup of soy nuts or 1/2 cup of edamame.
- Uses: Sprinkle these on a salad. Soy nuts can add crunch to a salad as can edamame. Marinade tofu to take on the flavor of the sauce.
- Nutrition: Soy is a good source of fiber.
Nuts and Seeds
To get 7 grams of protein, you need ½ ounce of almonds, pistachios or walnuts; or pumpkin, sunflower or squash seeds.
- Uses: Nuts and seeds add crunch to a salad and pair well with a sweet dressing or dried fruit toppings.
- Nutrition: Nuts and seeds are high in heart-healthy fats but so pay attention to portions. Look for choices without added salt.
Beans and Peas
To get 7 grams of protein, you'll need ¼ cup of cooked beans or peas. Great options for salads are black beans and chickpeas.
- Uses: Rinse canned versions well to reduce salt. Chickpeas are great roasted with oil and spices. Add black beans to a salsa for added flavor.
- Nutrition: Beans and peas are excellent sources of fiber and they can help lower your cholesterol.
Lean White Meats
To get 7 grams of protein, you'll need one ounce of cooked chicken, turkey or fish.
- Uses: Keep shredded chicken in the fridge for a quick protein on your salad. Tuna in a pouch is a great on-the-go option.
- Nutrition: These are a good source of several B vitamins.
Eggs
To get 7 grams of protein, you need one large egg.
- Uses: Hard-boiled eggs are a popular topping for salads.
- Nutrition: Egg whites are a good source protein. While egg yolks have many important fat-soluble vitamins like A, E and K.
Cheese
To get 7 grams of protein, you’ll need 1/3 cup of shredded cheese.
- Uses: Cheese can be higher in fat. Choose a lower-fat option like goat cheese or Parmesan. More flavorful cheeses, like feta are great options but limit portions.
- Nutrition: Cheese is a great source of calcium.
