Source: FomaA, AdobeStockFor those who monitor their nutrition or follow a diet, it's important to pay attention to the ratio of proteins, fats, and carbohydrates. Most often, the problem arises from a lack of protein. However, our selection of protein salad recipes will help you solve it!
1. Protein Salad with Chicken and Tomatoes
Source: mykaleidoscope.ruPerhaps the simplest and most obvious option – with boiled chicken breast.
You will need: 300 g chicken breast, 2 eggs, 1 tomato, 1 bunch of salad greens, 3 tbsp yogurt, spices.
Preparation: Boil chicken and eggs until cooked. Roughly chop all ingredients, mix, and dress the salad with yogurt and spices.
2. Protein Salad with Tuna and Cucumber
Source: dzen.ruIf you follow a healthy diet, use tuna in its own juice.
You will need: 1 cucumber, 100 g canned tuna, 2 eggs, 2 tbsp yogurt, 3 sprigs of dill, 2 sprigs of parsley, 2 green onion stalks, spices.
Preparation: Hard-boil the eggs and dice them finely with the cucumber. Mash the tuna, chop the herbs, season the salad, and dress it with yogurt.
3. Protein Salad with Cottage Cheese and Eggs
Source: vkuhkne.ruThis salad can also be used as a spread for toast.
You will need: 200 g cottage cheese, 2 eggs, 2 cloves garlic, herbs, spices, yogurt.
Preparation: Boil the eggs and chop the whites; the yolks are not needed here. Mince the garlic and herbs, mix everything with cottage cheese, dress the salad with yogurt, and season to taste.
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4. Protein Salad with Chicken and Avocado
Source: pinterest.comAnother classic chicken salad recipe with high protein content.
You will need: 1 chicken fillet, 1 avocado, 1/2 red onion, 1 cucumber, 2 tbsp yogurt, 1 tsp lemon juice, spices.
Preparation: Boil the chicken and roughly chop all ingredients. Mix yogurt, lemon juice, and spices, then dress the salad.
5. Protein Salad with Calamari
Source: cookpad.comCalamari is almost concentrated protein, so it's a real find.
You will need: 100 g calamari, 100 g Napa cabbage, 2 eggs, 2 tbsp yogurt, 1 tsp mustard, spices.
Preparation: Boil calamari for 2 minutes in boiling water and cut into strips. Boil and dice the eggs. Shred the Napa cabbage and mix everything together. Dress the salad with yogurt, mustard, and spices.
6. Protein Salad with Cottage Cheese and Tuna
Source: fishki.netIt turns out very tasty and harmonious!
You will need: 350 g granular cottage cheese, 1 can tuna, 6 cucumbers, 1-2 eggs, 1 bunch parsley.
Preparation: Boil the eggs. Finely chop them along with the cucumbers, mince the parsley, mash the tuna, and mix the salad.
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7. Protein Salad with Shrimp
Source: uzbek-culinar.ruRegular small peeled shrimp will work perfectly.
You will need: 120 g peeled shrimp, 50 g Iceberg lettuce, 1 tomato, 2 eggs, 100 g yogurt, 1 tsp mustard.
Preparation: Boil the shrimp. Separately boil the eggs, remove the yolks, and chop the whites – the yolks are not needed here. Roughly chop the lettuce leaves and tomatoes. Mix everything together and dress with sour cream and mustard.
8. Protein Salad with Tuna and Corn
Source: fishki.netIf the onion is too bitter, marinate it in water with vinegar for a few minutes.
You will need: 2 eggs, 1 cucumber, 1/2 onion, 1 can tuna, 1/2 can corn, herbs, sour cream.
Preparation: Hard-boil the eggs and finely chop them with the cucumbers. Mince the onion and herbs, add the corn, and mash the tuna with a fork. Dress the salad with sour cream and serve.
9. Protein Salad with Beans and Chicken
Source: mykaleidoscope.ruThanks to the large amount of vegetables, the salad is quite light.
You will need: 1 chicken fillet, 200 g canned red beans, 1 tomato, 1 cucumber, 30 g hard cheese, 2-3 tbsp yogurt, spices.
Preparation: Boil the chicken fillet and cut it into medium cubes along with the vegetables. Add red beans and grated cheese, and dress the salad with yogurt and spices.
10. Protein Salad with Lentils and Cottage Cheese
Source: AdobeStockRed or green lentils – it doesn't matter in this recipe.
You will need: 100 g lentils, 100 g cottage cheese, 50 g tomatoes, 50 g cucumbers, herbs, vegetable oil.
Preparation: Cook the lentils according to instructions. Finely chop the vegetables and herbs, mix the salad, and add a little vegetable oil if desired.
11. Protein Salad with Tuna and Canned Beans
Source: bye-bye-calories.ruAny beans will do, but with red beans, it will be much brighter.
You will need: 150 g canned tuna, 1 egg, 30 g feta, 50 g canned beans, 80 g cucumber, 20 g onion, herbs, 0.5 tsp grainy mustard, 1 tbsp olive oil.
Preparation: Boil and dice the eggs along with the onion and cucumber. Mash the tuna, add the beans, crumbled feta, and chopped herbs. Mix olive oil with mustard and pour the resulting dressing over the salad.
12. Protein Salad with Chicken and Green Peas
Source: prostokvashino.ruThe salad is equally good for both breakfast and dinner.
You will need: 400 g canned green peas, 200 g chicken fillet, 120 g cucumbers, 2 eggs, 3 green onion stalks, sour cream, spices.
Preparation: Boil the chicken fillet and eggs, and dice them. Dice the cucumbers in the same way, chop the green onion, add the peas, and dress the salad with sour cream and spices.
13. Protein Salad with Chickpeas
Source: foodrecipeshub.comTo save time on cooking chickpeas, you can use canned ones.
You will need: 2 eggs, 400 g cooked or canned chickpeas, 2 tomatoes, 15 g green onion, 1 tbsp olive oil, 1 tsp each of mustard and lemon juice.
Preparation: Boil and dice the eggs. Roughly chop the tomatoes, mince the green onion, and add the chickpeas. Mix olive oil, lemon juice, and mustard for the dressing.
14. Protein Salad with Pickled Cucumbers and Quail Eggs
Source: malinika.ruWhen you crave something more piquant and light!
You will need: 200 g chicken fillet, 10 quail eggs, 200 g cooked or canned red beans, 200 g fresh cucumbers, 100 g pickled cucumbers, 1 red onion, 100 g sour cream, 2 tsp soy sauce, 1 tsp mustard.
Preparation: Boil the chicken fillet and dice it. Boil the quail eggs and cut them into wedges. Roughly chop the fresh and pickled cucumbers, mince the onion, and mix the salad. Separately mix sour cream, mustard, and soy sauce for the dressing.
15. Protein Salad with Crab Sticks
Source: vk.comLight and quite budget-friendly, yet so delicious.
You will need: 200 g crab sticks, 100 g cucumber, 3 eggs, 50 g sour cream, 15 g dill, 80 g canned corn, 15 g green onion.
Preparation: Boil the eggs and dice everything finely. Mince the herbs, add the corn, and dress the salad with sour cream.