Description
This easy Mediterranean-inspired salad combines juicy tomatoes, fresh basil, and your choice of high-protein ingredients for a quick, healthy, and satisfying lunch. Perfect for busy weekdays or relaxed weekends, it’s flexible, flavorful, and keeps you full for hours.
Ingredients
- 4 cups (about 1.5 lbs) ripe tomatoes, chopped (cherry, grape, or heirloom)
- 1 cup fresh basil leaves, loosely packed, torn or sliced
- 1 cup cottage cheese (or 1 can/15 oz chickpeas, drained and rinsed, or 1 cup grilled chicken breast, sliced, or 1 cup firm tofu, cubed and pan-seared, or 3/4 cup mozzarella or feta, cubed or crumbled)
- 1/4 cup red onion, thinly sliced (optional)
- 2 tablespoons extra virgin olive oil
- 1 tablespoon balsamic vinegar
- Sea salt, to taste
- Freshly ground black pepper, to taste
- Optional: 2 tablespoons toasted pine nuts or sunflower seeds
- Optional: 1 small avocado, diced
- Optional: 1/2 teaspoon lemon zest
Instructions
- Wash and dry all produce. Chop tomatoes into bite-sized pieces. Tear or slice basil leaves.
- Prepare your protein: drain and rinse chickpeas, stir cottage cheese, pan-sear tofu if using, or slice chicken.
- In a small jar or mug, combine olive oil, balsamic vinegar, salt, and pepper. Shake or stir to emulsify.
- In a large salad bowl, add tomatoes, basil, red onion (if using), and your protein of choice. Pour dressing over the top.
- Gently toss with tongs or a large spoon until just combined. Add avocado or pine nuts last if using.
- Taste and adjust seasoning with more salt, pepper, or vinegar as needed. Add lemon zest if desired.
- Serve immediately, or if making ahead, add basil and dressing just before serving.
Notes
For best flavor, use ripe, in-season tomatoes and fresh basil. Add protein of your choice to suit dietary needs. If prepping ahead, keep basil and dressing separate until serving. Letting the salad sit for 10 minutes before serving helps meld flavors. Adjust protein and add-ins as desired for vegan, dairy-free, or nut-free versions.
- Prep Time: 10 minutes
- Cook Time: 0 minutes (unless pan-searing tofu or using cooked chicken)
- Category: Salad
- Cuisine: Mediterranean
Nutrition
- Serving Size: About 1.5 cups
- Calories: 280
- Sugar: 8
- Sodium: 480
- Fat: 13
- Saturated Fat: 3
- Carbohydrates: 24
- Fiber: 8
- Protein: 20
Keywords: high-protein salad, tomato basil salad, Mediterranean lunch, healthy salad, vegetarian, gluten-free, meal prep, quick lunch, summer salad, easy salad