Pin it
This protein-packed tomato basil salad has revolutionized my weekday lunch routine with its perfect balance of flavors and impressive 30+ grams of protein per serving. The vibrant combination of juicy tomatoes, creamy mozzarella, and hearty chickpeas creates a Mediterranean-inspired dish that's both satisfying and nutritious.
I first created this salad during a particularly busy work week when I needed something that would keep me energized all afternoon. Now it's become my go-to recommendation for fitness-minded friends who think salads can't be filling enough for a complete meal.
Ingredients
- Fresh cherry tomatoes: Burst with natural sweetness and lycopene; look for ones with vibrant color and firm texture
- Mozzarella balls: Provide creamy texture and protein; fresh is worth the splurge here
- Chickpeas: Deliver plant protein and fiber; choose low-sodium if using canned
- Quinoa: Adds extra protein and complex carbs; cook in vegetable broth for more flavor
- Grilled chicken breast: Increases protein content significantly; season well before cooking
- Fresh basil leaves: Bring aromatic quality that dried simply cannot match
- Red onion: Adds pleasant sharpness; slice extra thin if serving to onion-sensitive guests
- Sunflower seeds: Contribute crunch and additional protein; toast lightly for enhanced flavor
- Extra virgin olive oil: Provides healthy fats; choose cold-pressed for best nutrition profile
Step-by-Step Instructions
- Prepare the Dressing:
- Combine olive oil, balsamic vinegar, Dijon mustard, honey, and minced garlic in a small bowl or jar. Whisk vigorously until the mixture emulsifies and becomes slightly thickened. Season with salt and freshly ground black pepper to taste. The mustard acts as an emulsifier, helping the oil and vinegar blend together properly.
- Assemble the Salad Base:
- In a large bowl, add the halved cherry tomatoes, mozzarella balls, and drained chickpeas. The key is ensuring your chickpeas are thoroughly drained and patted dry to prevent excess moisture from diluting the dressing. If using quinoa, make sure it has cooled completely before adding to prevent it from wilting the fresh ingredients.
- Add Protein Components:
- Gently fold in your sliced grilled chicken or shredded rotisserie chicken, being careful not to break up the mozzarella or crush the tomatoes. The chicken should be completely cooled before adding to preserve the salad's fresh texture and prevent food safety issues.
- Incorporate Fresh Elements:
- Scatter the torn basil leaves and thinly sliced red onion throughout the mixture. Tearing the basil rather than chopping prevents bruising and preserves its aromatic oils. The red onion should be sliced paper-thin for pleasant flavor without overwhelming the other ingredients.
- Dress and Finish:
- Pour the prepared dressing evenly over the salad ingredients. Using two large spoons or salad servers, gently toss from the bottom up to ensure every ingredient gets coated with dressing without crushing the delicate components. Sprinkle the sunflower seeds on top just before serving to maintain their crunch.
The fresh mozzarella is truly the heart of this recipe for me. I discovered the perfect pairing of these ingredients during a trip to southern Italy where I tasted a similar salad made with just-made cheese from a local farm. The memory of that meal inspired me to create this protein-enhanced version that maintains all the original freshness while making it substantial enough for a complete meal.
Make-Ahead Tips
This salad can be prepped up to two days in advance with a few important modifications. Store all components separately in airtight containers: the tomatoes at room temperature to preserve flavor and the rest refrigerated. The dressing will last up to five days in a sealed jar in the refrigerator. Combine everything just 15-20 minutes before serving to allow flavors to meld without compromising textures.
Simple Substitutions
While this recipe shines with chicken, vegetarians can easily double the chickpeas or add 8 ounces of firm tofu marinated in Italian herbs and olive oil. Vegans can replace the mozzarella with a cashew-based cheese alternative or avocado chunks for similar creaminess. The honey in the dressing can be swapped for maple syrup, and the Dijon mustard adds enough emulsification that the dressing works beautifully even without sweetener.
Serving Suggestions
This protein-rich salad pairs wonderfully with a slice of crusty whole grain bread for a complete meal. For entertaining, serve it as part of a Mediterranean spread alongside hummus, olives, and roasted peppers. During summer months, I often serve this alongside grilled vegetables for a refreshing outdoor dinner that doesn't require turning on the oven.
Nutritional Benefits
Beyond protein, this salad delivers an impressive nutritional profile. The tomatoes provide lycopene, a powerful antioxidant that becomes more bioavailable when paired with olive oil. The combination of plant and animal proteins ensures you're getting all essential amino acids. The chickpeas contribute both soluble and insoluble fiber, supporting digestive health and prolonged satiety, making this an excellent choice for those monitoring weight or blood sugar levels.
Frequently Asked Questions
- → What can I use instead of grilled chicken?
You can substitute grilled chicken with tofu, tempeh, or more chickpeas for a vegetarian option. Rotisserie chicken works as well for convenience.
- → How do I store this salad?
Store the salad in an airtight container in the refrigerator for up to 2 days. Keep the dressing separate to ensure the salad stays fresh and crisp.
- → Can I make this salad vegan?
Yes, omit mozzarella and chicken. Replace them with vegan cheese, tofu, or extra chickpeas. Use maple syrup in place of honey in the dressing.
- → What can I add for extra flavor?
Consider adding avocado for creaminess, roasted red peppers for a smoky flavor, or olives for salty tanginess.
- → Can I prepare this salad ahead of time?
Yes, you can prepare the ingredients in advance but keep the dressing and toppings separate until serving to avoid sogginess.
- → What’s a good side dish for this salad?
Pair it with crusty bread, a light soup, or a baked sweet potato for a complete meal.