salad recipes

Egg Salad With Peas | Simple Spring Recipe

Andrea West — Wed, 01 Apr 2026 20:04:03 +0000

Egg salad with peas is a unique twist on a classic dish that’s absolutely delicious and perfect for Spring! The crisp, sweet peas combined with the richness of the egg yolks and a zippy Dijon dressing are perfection – and don’t skip the crispy shallots. They’re addictive!

This is perfect in the Spring when fresh peas are at their peak, but if you’re like us and love peas, it will be on regular rotation. This recipe works beautifully for a quick lunch, a side dish, or weekly meal prep. Hosting an Easter brunch? This salad should be on the menu!

It’s high in protein and fiber, making it a healthy, well-balanced meal, and if you love egg salad as much as we do, you will love this dill pickle egg salad. If you don’t love mayonnaise, this mayo-free version is delish!

We have a bit of an obsession with egg salad around here, so I’m always brainstorming ways to jazz it up. Spring is here, and it’s my favorite produce season. I can’t get enough fresh green peas, asparagus, scallions, and leafy greens. Egg salad with peas is the spring recipe you never knew you needed. The crispy fried shallots on top are optional but recommended!

Related: Sour Cream Egg Salad Recipe

Egg Salad With Peas

Egg salad is the perfect meal. It’s fast, high in protein, nutrient-dense, and offers endless flavor and serving variations. It’s perfect for quick, healthy lunches, on-the-go meals, picnics, summer BBQs, and easy weeknight dinners. Make a double batch of this egg salad with peas to enjoy all week!

As part of my weekly food prep, I make a dozen hard-boiled eggs. They’re perfect as an easy high-protein snack and for making quick egg salad recipes throughout the week.

Tip. When cooking hard-boiled eggs, use the oldest eggs in your refrigerator. I’ve tried every method imaginable for making hard-boiled eggs, and using older eggs consistently yields easy-to-peel eggs. Fresh eggs are harder to peel because they’re more acidic and have less air inside, which makes the membrane stick tightly to the egg white.

Noteworthy Ingredients

As always, you can find a complete list of ingredients and exact measurements below.

Hard-boiled eggs. Use your favorite method to make them and cool completely.
Frozen peas. Frozen peas are always in my freezer. They’re incredibly nutritious and a good source of protein and fiber. Canned peas will not work here. They’re mushy and won’t deliver the same texture or pop of sweetness. Fresh peas would also work.
I start with my regular base of equal parts mayonnaise and Greek yogurt. and add a touch of Dijon. The sauce is rich but not heavy, with a bit of zippiness from the mustard.
Shallots. A small amount of finely diced raw shallots goes into the dressing, and I use the rest to make crispy shallots for garnish. (recipe below)
Lemon juice. A little acid is your secret weapon for brightening up just about any recipe, especially one that’s rich and fatty, like egg salad.
Dried thyme. This adds a subtle layer of warm, earthy flavor. A little goes a long way, so trust me when I say you only need an eighth of a teaspoon!

I LOVE thyme, especially with peas, but dried thyme has a distinct (and strong) flavor, so a little goes a long way. If you’re unsure about adding it, I suggest starting with tiny amounts. You could also swap it for your favorite fresh herb, like dill or parsley.

Egg Salad With Peas – Step By Step

I like to make the sauce first so the flavors have a few minutes to come together while I work on other things. Add the mayonnaise, yogurt, minced shallot, lemon juice, and Dijon mustard to the bowl. Mix well to combine the sauce ingredients evenly.
Defrost the peas by placing them in a small strainer and running hot water over them for about 2 minutes or until thawed but still cold.
Peel the eggs and chop them as desired. Sometimes I prefer it chunky, and sometimes I match the size of other ingredients, so I chopped them into small pea-sized pieces.

When the eggs are chopped, and the peas are thawed, add them to the sauce.
Gently stir the egg salad until the eggs and peas are evenly coated with the sauce. I like to use a spatula when I do this so the eggs don’t break up as much.
Taste and adjust the salt, pepper, and lemon to your liking and enjoy!

The fried shallots on top are optional but highly recommended. They add a delightful, oniony crunch, but hold off on adding them until you’re ready to eat so they stay crispy. Here’s how to make them:

1. Thinly slice shallots into even rounds, then pat them completely dry to prevent splattering.
2. Heat about ½ inch of neutral oil in a pan over medium heat.
3. Add the shallots in a single layer and cook until they turn light golden brown, stirring often.
(Keep a close eye on them—they can go from perfect to burnt quickly)
4. Use a slotted spoon to transfer to a paper towel-lined plate and sprinkle lightly with salt.
They’ll continue to crisp as they cool.

Store in the fridge for up to three days. I add a paper towel to the container to absorb any moisture, and mine stay crispy.

Tips & Variations

Doing veggie prep in advance is a huge time-saver and helps you pull together quick, easy meals like this all week. This egg salad with peas came together in less than 15 minutes. As part of my weekly food prep, I boil eggs, slice scallions, dice onions, shred carrots, etc.
Speaking of hard-boiled eggs, you want them hard-boiled. Jammy eggs are delicious, but they don’t work in egg salad. Overcooked eggs can also be problematic, as the yolks can become very dry and develop a sulfur-like smell. I boil large eggs for exactly 10 minutes, then get them right into an ice bath for 10 minutes before peeling them.
If I had a quarter for every comment or message about salt, I’d have a lot of quarters. Everyone’s palate is different, so I always err on the side of caution when writing my recipes. Some of my readers might be like my husband, who doesn’t like salt, while others may love salt like me. It’s easy enough to taste the dish once it’s done and add more salt.

Recommended For This Recipe

I love dried thyme! It has a warm, earthy, slightly minty flavor. It adds depth to soups, roasted meats, vegetables, marinades, and simple savory dishes – like this egg salad. It’s that little special something in the backround that your guests will ask about!

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Serving Suggestions

You can serve this right away, and it’s delicious, but I think it tastes even better after 30 minutes in the fridge. The flavors have a chance to develop, and it tastes noticeably better.

Scoop it up with crackers or chips and eat it as an egg salad dip. (my favorite)
To keep it low-carb, you can do the lettuce cups or your favorite low-carb bread or cracker.
Make an open-face sandwich with a thick slice of lightly toasted sourdough. Delish!
Make an egg salad bar! This is such an excellent option for brunch, and you’ll get the most compliments! Fill three or four serving bowls with different types of egg salad, and serve them with a variety of crackers, rolls, sliced sourdough bread, and chips. For the sandwiches, I like to have green leaf lettuce, thinly sliced red onion, and tomato slices available. To jazz it up even more, you can place condiments like capers, olives, scallions, and hot sauce around the table. This is such a fun and unique thing to do at a brunch or gathering.

If you try my egg salad with peas, I’d love it if you would leave a comment below!

Egg Salad With Peas | Simple Spring Recipe

Egg salad with peas is a unique twist on a classic recipe. Perfect for a quick lunches, weekly meal prep, or brunch, it's creamy, healthy, and packed with flavor!

Course brunch, Lunch

Cuisine American

Prep Time 15

Servings

Calories 210kcal

Equipment

Ingredients

3 hard-boiled eggs
1/2 cup frozen peas thawed
1/2 shallot minced
1 tablespoon mayonnaise
2 tablespoons Greek yogurt
2 teaspoons lemon juice
1 teaspoon Dijon mustard
1/8 teaspoon salt
1/8 teaspoon black pepper
1/8 teaspoon dried thyme
Optional garnish: fried shallots

Instructions

Start with hard-boiled eggs.

Use your favorite recipe, peel, and cool completely.

For The Sauce

Add the mayonnaise, yogurt, minced shallot, lemon juice, and Dijon mustard to the bowl and mix well.

For The Salad

Add the defrosted peas and chopped eggs to the sauce.
Gently stir until the eggs and peas are evenly coated with the sauce.
Taste and adjust the salt, pepper, and lemon to your liking and enjoy.

Optional Garnish

Crispy shallots are a crispy and delicious topping. For instructions, refer to the post.

Nutrition

Creamy Chickpea Salad: Healthy Budget-Friendly Meal

Andrea West — Tue, 24 Feb 2026 21:32:48 +0000

Hear me out. Creamy chickpea salad. It’s everything you love about a classic chickpea salad with an oil and vinegar dressing, but creamy and completely irresistible. A zesty yogurt-and-tahini dressing, with plenty of lemon and fresh herbs, takes it to the next level. (serious, just double the dressing – it’s that good!) It’s a super simple 10-minute meal – win-win!

This chickpea salad, also known as a garbanzo bean salad (since they’re the same), is packed with flavor, texture, and nutrition. Made mostly with pantry staples, this recipe is ideal for anyone on a budget looking for cheap meals that don’t sacrifice flavor. Chickpeas are one of the foods high in fiber that you’ll always find in my pantry!

This is one of my go-to make-ahead salads for the week because it holds up beautifully. Add this to your weekly meal prep rotation and high-protein lunch ideas.

As part of my weekly ingredient prep, I make a bean salad. They’re quick and healthy, perfect for work and school lunches. With summer quickly approaching, I’m embracing fresh, simple recipes, and now we can’t get enough of this creamy chickpea salad!

The tahini provides healthy fats and protein as well as a rich, nutty flavor to the dressing. Greek yogurt adds creaminess and lightens the dish. Crunchy veggies add nutrition, texture, and taste. Use what you like and already have. Recipes are guides, not rules. In an ongoing effort to prevent food waste, I rarely go to the store to buy one or two ingredients for a recipe. I adapt and make it work with what I already have on hand!

Creamy Chickpea Salad Recipe

The beauty of the salad is its versatility. Prefer a white bean salad? Use cannellini or navy beans. Don’t have Greek yogurt? Sour cream works just fine. And if you don’t love bell peppers, any crunchy veggies will work. It lasts several days in the refrigerator, making it one of my favorite quick-and-easy salads for meal prep.

Related: Orzo Salad With Chicken & Edamame

Main Ingredients

The ingredients in my creamy chickpea salad are simple. In fact, most of them are for the dressing, which makes the whole salad!

Veggies. Fresh and crunchy veggies add texture, flavor, and nutrients. I’m using bell peppers and scallions. The veggies also add volume, which helps stretch the dish and lower the calories!
Dressing. You’ll want to make extra because it’s so darn good! It combines Greek yogurt, tahini, olive oil, lemon, apple cider vinegar, fresh garlic, Dijon, and seasonings.

Recommended For This Recipe

Organic Tahini Sesame Paste
Baron’s brand’s tahini paste features a silky-smooth texture that makes it the perfect basis for creamy hummus, delicious dips, butter or salad dressings.

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How to Make Creamy Chickpea Salad

This creamy chickpea salad can be ready in about 20 minutes! As always, detailed instructions are included in the recipe card below.

Make the sauce first so the flavors can begin to come together.
Add the dressing ingredients to a bowl and whisk until smooth
Add a teaspoon of warm water as needed to smooth out the sauce.
Add the beans, vegetables, and herbs to the sauce, reserving some of the herbs for garnish.
Gently but thoroughly mix the salad until well combined.
Taste and adjust the salt, cover, and chill for at least an hour.
Just before serving, garnish with the remaining fresh herbs, and enjoy!

When making tahini sauce or dressing, it’s normal for the consistency to be very thick. Add one to two teaspoons of warm water, stir well, and repeat until the sauce smooths out.

Related: Chickpea Salad With Red Wine Vinaigrette

Helpful Tips & Substitutions

When choosing Greek yogurt, I recommend full-fat. It gives this chickpea salad the creamy factor it needs. The additional fat adds creaminess and richness to the salad. To make this dairy-free, use your favorite plant-based alternatives instead of Greek yogurt.
Having a variety of canned beans in your pantry allows you to pull together quick meals like this in minutes. Bean salads are incredibly versatile and a great way to incorporate protein and fiber into your diet. My Italian cannellini bean salad is another one of our favorites.
Fresh herbs add a ton of flavor to this salad, and I use a generous amount. Today, that was fresh Italian parsley. Fresh basil, thyme, and oregano are all delicious!
This recipe is ideal for meal prep and will keep for up to 4 days in the refrigerator. It’s normal to see a little separation at the bottom of the bowl. Just give a good stir before dishing it up!

If you’ve tried my creamy chickpea salad recipe or any recipe on my site, please leave a comment below!

Creamy Chickpea Salad Recipe

This creamy chickpea salad recipe with a tahini-yogurt dressing is a must-try! It's budget-friendly, high in protein and fiber, and delish!

Prep Time 15

Total Time 15

Servings

Calories 280kcal

Equipment

Ingredients

Salad

1 15- ounce can chickpeas, rinsed and drained
1/2 cup diced bell peppers
1/4 cup chopped fresh Italian parsley
2 scallions, thinly sliced
Creamy Tahini Dressing
1/4 cup plain Greek yogurt
2 tablespoons smooth tahini
1 tablespoon extra virgin olive oil
1 tablespoon freshly squeezed lemon juice
Zest from juiced lemon
1 tablespoon apple cider vinegar
2 garlic gloves, grated
1 teaspoon Dijon mustard
1 teaspoon dried oregano
1/4 teaspoon Redmond Real Salt
1/4 teaspoon Aleppo pepper

Instructions

Make the sauce first so the flavors can start coming together.
Add the tahini, yogurt, vinegar, lemon, garlic, Dijon, olive oil, some of the parsley, and seasonings to a bowl.
Whisk the dressing until smooth, adding a teaspoon of warm water as needed to smooth out the sauce.
Add the beans, veggies, and herbs to the sauce. (I reserve some herbs for garnish.)
Gently but thoroughly mix all of the ingredients until well combined.
Taste and adjust the salt, cover, and chill for at least an hour.
Just before serving, stir it and adjust the salt and pepper one last time.
Garnish with the remaining fresh herbs, and enjoy!

Nutrition

Italian Cannellini Bean Salad for Any Occasion

Andrea West — Sat, 15 Nov 2025 04:06:00 +0000

Italian cannellini bean salad proves simple ingredients can deliver big flavor. It comes together quickly with no cooking required. Made with creamy cannellini beans, chewy sun-dried tomatoes, and a bright red wine vinaigrette, it’s fresh, vibrant, and gets even better as it sits.

This cold white bean salad can be served on its own or as an easy side dish. It’s a personal favorite around the holidays, especially at Christmas, due to its gorgeous colors.

And if you’re a fan of easy salads, my creamy chickpea salad has a unique twist, while the cherry tomato pasta salad is fresh and bright. This high-protein tuna pasta salad has been popular on the blog for months!

I spent many hours in the kitchen with both of my grandmothers growing up. It’s where my love of cooking began, and I learned so much from them. I remember my grandma Abruzzese making a handful of recipes on repeat, and Italian Cannellini Bean Salad was one of them. My version isn’t exactly hers, but it’s pretty close!

In my quest to increase my fiber intake, I’ve been making a different bean salad every week. Beans are high in fiber, protein, and nutrients. They’re a superfood! And since salads are so versatile, you can load them with good-for-you ingredients to make them even healthier. This salad is one of our favorites, and it literally takes 10 minutes to make.

Italian Cannellini Bean Salad

Don’t let the simplicity of the salad fool you! It’s delicious! Creamy cannellini beans and fresh herbs are combined with sun-dried tomatoes plus their oil, resulting in a delightful and addictive salad you’ll want to make on repeat – I have been!

The star of the show is the sun-dried tomatoes. Their chewy, tart, sweet flavor is perfection with the creamy cannellini beans! One of these days, when I finally get around to making a list of what I consider to be pantry essentials, sun-dried tomatoes will be on it. They’re a flavor bomb and belong in every pantry!

Related: Simple Chickpea Salad

Ingredients You’ll Need

This is a simple recipe using mostly pantry ingredients. Fresh parsley is optional but recommended, especially when serving this dish during the holidays.

Cannellini beans. Their creamy texture and mild flavor are perfect for this salad.
Sun-dried tomatoes. They add a delightful chewiness and tangy, sweet flavor.
Red wine vinegar. Along with olive oil, seasonings, and parsley for a simple, red wine vinaigrette to brighten up and balance the dish.

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Italian Cannellini Bean Salad Instructions

This can be prepared in under 15 minutes. Detailed instructions are included in the recipe card below.

Rinse and drain the beans, and add them to a large mixing bowl.
Chop the parsley and add it to the bowl. Add the sun-dried tomato oil, red wine vinegar, salt, pepper, oregano, and smoked paprika. Stir gently, making sure all the ingredients are evenly combined. I prefer to use two small spatulas to avoid breaking up the beans too much.
Taste and adjust the ingredients to your liking. I love vinegar, so I add a little more. I almost always write my recipes with less vinegar than I actually use, because I prefer a lot of acid. Remember that recipes are guides and not rules. Use as much or as little of each ingredient as you want.
Serve immediately, or let it marinate in the fridge for about 30 minutes.

Store in an airtight container in the fridge for up to 5 days.

Related: Orzo & Veggie Pasta Salad

Notes & Serving Suggestions

Canned beans are your friend. If you prefer to use dried beans and soak them, that’s your prerogative, but having a variety of canned beans on hand allows you to pull together salads like this in minutes.
Stir well before serving. Dressing and sauces often settle to the bottom of the bowl, so giving it a good stir just before serving helps evenly distribute the dressing, ensuring every bite is delicious.
Enjoy it as a light meal or snack or alongside virtually any cooked protein, especially grilled meat and seafood. Serve it over a bed of greens, such as spinach, kale, or arugula, to add volume and texture.
Cannellini beans are often referred to as white kidney beans. Great Northern Beans would be my second choice. Having said that, if you have a favorite type of bean, feel free to use it. I’ve also made this with chickpeas. Although the textures are different, it’s delicious.

If you’ve tried my Italian Cannellini Bean Salad or any recipe on my site, please leave a comment below!

Italian Cannellini Bean Salad for Any Occasion

Italian cannellini bean salad combines simple ingredients for a flavor-packed dish perfect as a side or a standalone meal.

Course Salad

Cuisine American

Prep Time 10

Total Time 10

Servings

Calories 110kcal

Equipment

Ingredients

15.5 ounces cannellini beans
2 tbsp red wine vinegar
1 tbsp sun-dried tomato oil
1/3 cup sun-dried tomatoes, packed in oil
1/3 cup chopped Italian parsley
1/2 tsp sea salt
1/4 tsp dried oregano
1/8 tsp smoked paprika
Optional: 1/4 teaspoon crushed red pepper

Instructions

Add the cannellini beans to a small strainer and rinse with cold water.
Drain thoroughly, and add the beans to a mixing bowl.
Roughly chop the sun-dried tomatoes, if necessary. Add to the beans.
Add the parsley, vinegar, sun-dried tomato oil, and seasonings to the beans.
Stir gently, making sure all the ingredients are evenly combined.
Taste and adjust the ingredients to your liking.

Nutrition

Easy Tuna Pasta Salad | High Protein Recipe

Andrea West — Thu, 13 Nov 2025 19:46:09 +0000

If you’re looking for a dish that’s quick to make, budget-friendly, and totally delish, this Easy Tuna Pasta Salad is going to be your new obsession. Whether you’re planning high-protein meals for the week or looking for a new pasta salad recipe, you’re in the right place!

Unlike many creamy pasta salad recipes that rely heavily on mayonnaise, this one achieves its creaminess through a smooth and incredibly delicious cottage cheese sauce. It’s a high-protein pasta salad that fills you up and keeps you full for hours!

It’s affordable and one of my favorite pantry recipes, and if you’re into high-protein recipes, check out my tips for how to cook with cottage cheese (it can be finicky) and my collection of savory cottage cheese bowls!

Growing up, we didn’t have much. My mom died when I was very young, and my dad raised three young girls on his own. Our meals were simple and predictable, but they were always delicious. He was a great cook, and I loved his tuna casserole. This isn’t a casserole, but it always reminds me of him.

Packed with lean tuna, beans, eggs, and chickpea pasta, it’s a protein-packed salad that keeps you satisfied for hours. Serve it as a cold pasta salad in the summer for BBQs and picnics, add it to your healthy meal plans, pack it for a high-protein cold lunch that doesn’t need to be reheated, or prep it ahead for a meal-prep tuna pasta salad to enjoy all week.

Easy Tuna Pasta Salad

Since eating a diet high in protein has helped me beat my menopause weight, I made some adjustments to increase the fiber and protein content in this dish. You’ll only use 8 ounces of dry pasta, but we bulk it up with veggies, tuna, and a killer sauce. This is an excellent example of high-volume, high-protein, lower-calorie eating. The extra protein is satiating and helps to stabilize blood sugar spikes.

Related: High Protein Southwest Chicken Salad

Main Ingredients

Using staples most of us already have, this easy tuna pasta salad is one of my favorite pantry recipes.

Pasta. Protein pasta alone adds forty grams of protein! Use whatever brand you like.
Tuna. I use albacore tuna in water. Tuna and oil can be a little heavy and high in calories.
Eggs. I adore tuna pasta salad with eggs, and they add extra protein to the dish.
Beans. Cannellini beans are creamy and buttery, adding additional protein.
Peas. The pop of sweetness is delicious in this salad, but you can leave them out if you’re not a fan.

The cottage cheese sauce is truly the star of this recipe, and it couldn’t be easier to prepare. Add the cottage cheese, mayonnaise, red wine vinegar, Dijon, and seasonings to a small food processor. Blend until smooth before mixing it with the pasta and the remaining ingredients!

Note. You’ll notice that I don’t include a salt measurement. This is because cottage cheese is inherently salty. Depending on the brand of tuna you use, it can also contain a significant amount of sodium. I recommend waiting until the very end to taste and adjust the salt!

How To Make Easy Tuna Pasta Salad

Let your multitasking skills shine as you make this recipe! Once the water is boiling for the pasta, proceed to the sauce. By the time you’re done with the sauce, the pasta should be done, and it’s really just a matter of mixing everything and adjusting the ingredients to your taste!
When cooking pasta for pasta salad, cook it thoroughly. You don’t want it to be al dente. Have you ever eaten leftover pasta salad and found the pasta to be a bit undercooked or brittle? That’s because pasta will firm up as it cools. This is a rare instance where you actually don’t want to start with al dente pasta.

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Recipe Tips + Variations

Store in a covered container for up to four days. I don’t recommend freezing pasta salad.
For additional texture and fiber, adding celery, bell peppers, and red onion would be delicious!
We used Barilla Protein+ (Plus) Rotini, which adds 10 grams of protein per serving plus fiber.
I used dried herbs to make this recipe user-friendly, but fresh herbs would be delicious.
A generous squeeze of lemon would brighten up the whole dish, and I would’ve added it if I had it.

I recommend waiting until the dish is completely done before adding salt. Cottage cheese is inherently salty, and so is tuna. Wait until you’ve mixed everything before adding salt. If you’re making this in advance, wait until just before serving to salt, as the flavors will develop and change in the refrigerator.

Related: Hearty Sausage Egg Bake (perfect for meal prep)

Products + Equipment Used in This Recipe

An egg chopper quickly chops the eggs and is great for prepping other veggies.
This large mixing bowl makes mixing the salad much easier.
I use my Ninja food chopper/blender several times a week. It’s perfect for making the sauce!
A large, flexible spatula is a kitchen essential, and it’s ideal for gently mixing salads.
I love serving this in a large, wooden serving bowl. It’s so pretty!
These bowls are great if you transport the salad from here and want a disposable option.

How To Make This Budget-Friendly

Stock up on pantry ingredients when they’re on sale to save money later. Shopping sales are one of the easiest ways to save money on groceries.
Don’t be a brand snob, especially when cooking with an ingredient. For example, I love Good Culture cottage cheese, but it’s pricey. For cooking, I buy the big containers of Daisy when they go on sale.
If you don’t have eggs or beans, don’t make an extra trip to the store. They’re there for added protein, but the recipe would be just as good without them. Recipes are guides, not rules.

If you’ve tried my easy tuna pasta salad or any recipe on my site, please leave a comment below!

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Easy Tuna Pasta Salad

Easy tuna pasta salad is creamy, tangy, addicitve! Add it to your collection of high protein meals, cottage cheese recipes, cold work lunches!

Prep Time 20

Cook Time 10

Total Time 30

Servings

Calories 366kcal

Equipment

Ingredients

8 ounces dry protein pasta
2 5-ounce cans albacore tuna in water
1 15.5-ounce can Cannellini beans, drained
4 large hard-boiled eggs
2 scallions, thinly sliced
1 cup frozen peas
1 cup whole milk cottage cheese
1/2 cup mayonnaise (we use Duke's)
2-4 tbsp red wine vinegar
2 tsp Dijon mustard
1 tsp dried dill
1 tsp garlic powder
1 tsp onion powder
1/2 tsp black pepper
Salt to taste

Instructions

For The Sauce

Add the cottage cheese, mayonnaise, Dijon, 2 tablespoons of vinegar, and seasonings to a small food processor or blender.
Blend until completely smooth, scraping down the sides as needed.
Transfer the sauce into a big bowl.

For The Pasta

Cook the pasta according to the package directions (see tip below). While the pasta cooks, you can move on to the other things.

For The Salad

Add both cans of tuna to the bowl with the sauce, making sure to add the juice.
Break up any big chunks of tuna with a fork.
Rinse the peas under hot water, drain well, and add them to the bowl.
Rinse and drain the beans and add them to the bowl.
Chop the hard-boiled eggs and add them to the bowl.
Add the scallions and mix well.
Once the pasta is fully cooked, rinse it with cold water to stop the cooking and drain well.
Add the pasta and gently stir everything together until well combined.
Taste and adjust the salt, pepper, and vinegar. (see notes)

Notes

I like a lot of red wine vinegar in mine. The acid helps cut through the richness of the dressing while adding a vinegary kick! If you don't love vinegar as much as I do, start with two tablespoons and add more to taste.

Nutrition

Simple Chickpea Salad With Red Wine Vinaigrette

Andrea West — Wed, 12 Nov 2025 04:01:54 +0000

A simple chickpea salad is one of those recipes that belongs in everyone’s repertoire. It’s budget-friendly, packed with nutrients, and comes together quickly—no fancy equipment or hard-to-find ingredients required!

Chickpeas (or garbanzo beans) are the star here, bringing protein and fiber to the party along with a simple, zesty red wine vinaigrette—think bright acidity, a touch of sweetness, and fresh herbs. It works as a standalone dish or as part of a protein bowl, sandwich, wrap, or even a dip with crunchy pita chips. This easy bean salad is light, refreshing, and packed with crunchy veggies, making it perfect for a quick lunch or healthy meal prep.

And if you love chickpea salads, my creamy chickpea salad is similar, but tossed in a creamy, flavor-packed tahini dressing. Another reader favorite is this cannellini bean salad with sundried tomatoes – so good!

They can be used in soups, sandwiches, dips, and even turned into cakes and muffins! I recommend always having a can or two in your pantry for quick and healthy recipes like this simple chickpea salad!

Since it is dairy-free, it will hold up in higher temperatures a little longer than something mayonnaise or yogurt-based. It’s perfect for summer, but I enjoy it all year as a light lunch or healthy side dish. It pairs beautifully with pan-seared fish, steaks, and chicken. It also holds up well, making it perfect for your weekly meal prep!

Simple Chickpea Salad

Chickpeas, or garbanzo beans, are part of the plant family of legumes called Fabaceae. They’re actually beans, which is confusing since the word “pea” is in the name. They’re incredibly nutritious and an excellent source of protein, fiber, vitamins, and minerals. Protein and fiber both play a role in weight control. In fact, adding protein to my diet is one of the things that finally helped me lose and maintain my menopause weight.

Another thing that helps me maintain my weight during menopause is adding volume to meals with low-calorie veggies like onions, peppers, cucumbers, and greens. The salad is an excellent example of a high-volume, high-protein, lower-calorie meal.

Related: 10-Minute Tangy Tomato Dressing Recipe

Ingredients You’ll Need

This simple chickpea salad requires only a can of chicken peas, fresh veggies, and a simple vinaigrette!

Chickpeas. To make this easier, I used canned chickpeas. If you prefer dried, directions are below.
English cucumbers. They add a refreshing crunch. I prefer to leave the skin on.
Yellow bell pepper. For sweetness and crunch.
Sun-dried tomatoes. Give the salad a delicious sweet-tart flavor and some chewiness.
Capers. AKA little salt bombs of joy, add a pop of briny, salty deliciousness.
Scallions. Add a pop of freshness and crunch with a mild onion flavor.
Italian parsley. Fresh herbs brighten up the salad and add depth.
Red wine vinaigrette. A zippy dressing with smoked paprika and Aleppo pepper brings the whole salad together. A touch of Dijon gives the dressing some viscosity, allowing it to coat the chickpeas better.

Cooking Dried Chickpeas

Add a bag of dried chickpeas to a large bowl along with a teaspoon of salt.
Cover with water, and let them soak in the refrigerator for 12 hours or overnight.
Drain the chickpeas and rinse them well.
Add the chickpeas to a large pot with enough water to cover them.
Bring to a boil, turn the heat down, and gently simmer for one and a half to two hours.
The beans are done when they tender all the way through without being mushy. If they still feel a little firm in the middle, cook them a little longer.

If you don’t have time to soak the chickpeas overnight, you can also do a quick soak.

Add your chickpeas to a large pot.
Cover them with water and add a teaspoon of salt.
Bring it to a boil, turn the heat off, and cover the pot.
Soak for one hour, drain and rinse well, and cook as instructed above.

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Simple Chickpea Salad Steps

Prepping the veggies is the most time-consuming part. From start to finish, you can have this on the table in about 15 minutes!

Mix the dressing first in the bottom of a bowl big enough to hold the salad.
Wash and prep the veggies, adding them to the dressing as you go.
Drain and rinse the chickpeas well, and add them to the bowl with the rest of the ingredients.
Gently toss the coat of all of the ingredients, give it a taste, and adjust the salt pepper.

Related: Cherry Tomato Pasta Salad

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Serving Suggestions & Tips

This is an incredibly versatile recipe and can be enjoyed in many ways!

Serve alongside any cooked protein as a side dish.
Wrap it up in a tortilla or stuff it into warm pita bread.
Serve over a bed of greens with grilled chicken or shrimp.
Add it to a platter alongside hummus, Kalamata olives, feta cheese, and fresh pita.
To pump up the protein, add canned tuna to the salad. Tofu works well here, too.
Load it up with olives, bell pepper, celery, red onion, purple cabbage – whatever you like!
Jazz it up with fresh herbs. A generous amount of dill and parsley would be delicious!
Don’t like chickpeas? Cannellini beans, kidney beans, or any other type of bean will all work.
Avocado will also add creaminess, along with healthy fats and fiber.
Transfer the salad into meal prep containers for healthy meals throughout the week.
Store in an airtight container in the fridge for up to three days. As mentioned above, the cucumber will start to lose its texture after two days, but I ate the rest on day three and thought it was fine.

If you try this simple chickpea salad, I’d love it if you would leave a comment below!

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Simple Chickpea Salad With Zesty Red Wine Vinaigrette

Enjoy a delicious simple chickpea salad that combines zesty flavors with crunchy veggies for a nutritious, high-fiber, high-protein meal.

Course Salad

Cuisine Mediterranean

Prep Time 15

Total Time 15

Servings

Calories 89kcal

Equipment

Ingredients

Salad Ingredients

1 15.5 ounce can of chickpeas
1/2 cup English cucumber, diced
1/4 cup yellow pepper, diced
1/4 cup sun-dried tomatoes in olive oil, chopped
2 scallions, thinly sliced
2 tbsp chopped Italian parsley
1 tbsp capers, drained

Viniagrette Ingredients

2 tbsp extra virgin olive oil
1 tbsp red wine vinegar
1 tbsp lemon juice
2 tsp Dijon mustard
1/2 tsp dried oregano
1/2 tsp Monkfruit sweetener
1/4 tsp cumin
1/4 tsp Aleppo pepper
1/4 tsp smoked paprika
1/4 tsp sea salt

Instructions

In a large bowl, add all of the dressing ingredients. Whisk to combine.
Add all remaining ingredients to the bowl.
Gently toss all the ingredients together.
Taste, and adjust the salt pepper.

Nutrition

Best Blue Cheese Dressing With Yogurt (No Buttermilk)

Andrea West — Wed, 05 Nov 2025 01:07:41 +0000

This blue cheese dressing recipe with yogurt takes just 10 minutes to make, and it’s better than anything you can buy from the grocery store! Gorgonzola, mayonnaise, lemon, Worcestershire sauce, and fresh herbs come together to create a delicious homemade salad dressing that you’ll want to make again and again!

It’s cool, creamy, and making it yourself is more budget-friendly than buying it. Add it to your weekly meal prep menu and enjoy all the ways to use it, and not just in salads. Use it as a creamy blue cheese dip for wings, chips, and my turkey sliders instead of honey mustard!

Homemade condiments always taste better and are well worth the effort. Add this to your collection of salad dressing recipes and enjoy! And if you love ranch, you’ll love my homemade ranch seasoning.

Once you make this blue cheese dressing with yogurt, you’ll never buy store-bought again. It’s cool, creamy, blue-cheesy perfection, and it couldn’t be easier to make!

My go-to is Gorgonzola, an Italian blue cheese. It’s milder in flavor, so you can add more without it overpowering the dish. If you love blue cheese and want a stronger flavor, I recommend Roquefort. It’s sharp, tangy, and more pungent than Gorgonzola. I recommend buying a wedge of blue cheese and crumbling it yourself for the best taste and texture. You want a good quality yet affordable blue cheese. Save the high-end, more expensive stuff for your cheese boards. That said, use a blue cheese that you love!

Related: Easy Sausage Balls (with no Bisquick)

Blue Cheese Dressing With Yogurt

Why no buttermilk? I never buy buttermilk, so I use Greek yogurt to keep this recipe simple. It imparts the dressing a signature tang and serves as a perfect substitute for buttermilk. I strongly encourage you to prepare it in advance and let it sit in the fridge for at least 3-4 hours. It allows the flavors to blend, making it even better!

Main Ingredients

My recipe has a few more ingredients than others, but it’s worth the extra effort. The complete ingredient list is provided in the recipe card below.

Blue cheese. I typically use Gorgonzola, but any blue cheese will work.
Mayonnaise + Greek yogurt. For maximum creaminess and tang.
White vinegar + lemon. For a balanced flavor and to brighten the dressing.
Worcestershire. This adds a savory, complex, and delicious flavor. Don’t skip it!
Frank’s Red Hot. It’s my secret ingredient. It adds a zippy tang that my family loves!

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Step-By-Step Process

This recipe can be prepared in one bowl and takes under 15 minutes to prepare. However, I suggest letting it sit in the fridge for a bit before serving. The flavors will develop, making the dressing even more delicious!

Crumble the blue cheese: Insert the knife into the top of the cheese and twist to break it into chunks.
Add the remaining ingredients to a bowl, reserving some of the blue cheese.
Mash it up using a small masher, such as the one shown. You can also use a fork.
Depending on your preferred consistency, you may need to add a splash of milk or half-and-half.
Enjoy immediately or let it rest for a few hours for even better flavor.

Note. If you like a chunky dressing, reserve some of the crumbled blue cheese and stir it at the end. Alternatively, if you prefer a completely smooth texture, mash it or make the dressing in a small blender or food processor.

Related: Chicken Protein Bowls

Recommended Equipment

Small masher: It’s easier than a fork when incorporating the blue cheese into the other ingredients.
Medium-sized bowl: I recommend using something a little larger than you think you might need.
Small blender or food processor: When I’m feeling especially lazy, I throw everything in my small food processor and stir the extra blue cheese at the end.

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Blue Cheese Dressing With Yogurt – Tips & Suggestions

If you don’t have white vinegar, apple cider vinegar works just as well.
Don’t have lemon juice? Omit it and use all vinegar.
I would caution you against using honey as a sweetener. It throws the flavors off.
Instead of Italian parsley, use curly parsley, chives, or the tops of scallions.
Drizzle it over salads, serve as a dip for veggies or chicken wings.
Use as a base for buffalo chicken pizza or mix with a bag of coleslaw for a fun twist on slaw.
Serve as a dipping sauce for buffalo chicken meatballs – perfect flavor combo!
Store the blue cheese in an airtight container in the refrigerator for up to three days.

Related: Baked Chicken Thighs For Meal Prep

If you’ve tried my blue cheese dressing with yogurt, please leave a comment below!

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Blue Cheese Dressing Recipe with Yogurt

This blue cheese dressing recipe with yogurt is a creamy and delicious salad dressing that you’ll want to make again and again!

Prep Time 15

Total Time 15

Servings

Calories 206kcal

Equipment

Ingredients

4-6 ounces blue cheese
1/2 cup mayonnaise
1/2 cup plain Greek yogurt
1 tablespoon white vinegar
1 tablespoon lemon juice
1/2 teaspoon Worcestershire sauce
1 teaspoon Frank's Red Hot
1/4 teaspoon sugar (I use Monkfruit) ** see note
1/4 teaspoon garlic powder
1/4 teaspoon black pepper
Milk or half-and-half to thin it out
Salt to taste

Instructions

Crumble the blue cheese and set aside.
Add the mayonnaise, yogurt, and 4 ounces (1/2 cup) of the blue cheese to a bowl.
Use a fork or a small masher to mash the ingredients gently.
Add the vinegar, lemon, Worcestershire, hot sauce, garlic, pepper, sugar, and parsley to the bowl.
Mix well and add an additional 2 ounces of blue cheese crumbles.
Cover the dressing and let it hang out in the fridge for at least 3 hours.

Notes

Make this a few hours in advance for maximum flavor.

Depending on your preferred consistency, you may need to add a splash of milk or half-and-half to thin it out.

A touch of sugar helps balance out the acidity, and a little goes a long way. I suggest you taste the dressing before adding it. I love an acidic dressing and don't always add it.

Nutrition

Cherry Tomato Pasta Salad | Easy Summer Meal

Andrea West — Mon, 02 Jun 2025 01:52:19 +0000

Cherry tomato pasta salad is the ultimate summer dish. It’s light, refreshing, and perfect for all your barbecues, picnics, and gatherings!

Made with ripe tomatoes and plenty of them, protein-packed pasta, a zesty vinaigrette, and mozzarella pearls, this cherry tomato pasta salad will leave you feeling satisfied without weighing you down. This recipe is easy to prepare, keeps well for several days, and will be your new favorite summer salad!

It’s very similar to a Caprese pasta salad, and if you have fresh basil, I would definitely add some. For a heartier meal, try my high-protein tuna pasta salad. It’s one of the most popular recipes on the blog, and it’s one of my favorites for meal prep!

Like so many of my other favorite recipes, the salad started as a mistake. I wanted to make my bacon and tomato pasta salad, but I didn’t have any bacon. I decided to make it anyway, and I had already prepared a vinaigrette as part of my weekly ingredient prep. The result was a light and fresh pasta salad that I immediately knew I would be making again and again!

With summer heat already upon us, it’s nice to have some lighter recipes on hand, and simple tomato pasta salad is perfect! Heavy, mayonnaise-based salads tend to go downhill quickly at outdoor gatherings. This is one you can enjoy safely without stressing about anything spoiling too quickly, even longer if you leave out the mozzarella.

Cherry Tomato Pasta Salad

Why We Love It

Simple. Just a few ingredients are all you need, and most of them you probably already have.
Fresh. It’s fresh, bright, and bursting with flavor- a perfect summer salad!
Flavorful. Speaking of flavor, we’re using a zesty vinaigrette as the dressing.
Healthy. This is good-for-you food, providing protein, fiber, healthy fats, and vitamins!

Ingredients You’ll Need

The ingredients in this easy pasta and tomato salad recipe are simple. I provide swaps under “variations and ingredient substitutions” below.

Pasta. I used Banza shells for this recipe. The small shells are the perfect size for catching the tomatoes and dressing. Chickpea pasta is a great way to add both protein and fiber to your diet. However, it’s an acquired taste. (see my notes below) I recommend making this with your favorite pasta – whatever kind that is!
Tomatoes. You can’t have a cherry tomato pasta salad without the main ingredient! I suggest using a variety of cherry tomatoes, as each has a different flavor profile, ranging from tangy to sweet. Using a variety adds a wonderful flavor to the dish. Here in Nashville, we have access to local farmers’ markets and stands throughout the summer. If you live in an area where they are not available, most grocery stores sell tomato medleys. For that matter, any tomato will work. I’ve even chopped up larger ones.
Mozzarella pearls. Sometimes called bocconcini or ciliegine, mozzarella pearls are tiny balls of cheese about the size of a marble. They add a delicious creaminess and chewiness as well as protein! They also soak up the vinaigrette, essentially turning them into little marinated mozzarella balls.
White onion. A small amount of very thinly sliced white onion adds a subtle onion flavor, as well as a hint of crunch.
Curly parsley. A generous amount of curly parsley adds a grassy, floral flavor to the dish.
Seasonings. A generous amount of oregano adds an earthy, savory flavor. Salt brings out the flavor, and a tiny bit of smoked paprika gives that little something in the background that you can’t quite put your finger on, but you know you like it! Salt to taste. (see notes)
Vinaigrette. A simple red wine vinaigrette brings the salad together while keeping it fresh and vibrant. I recommend using a good-quality olive oil. It matters, especially when making a recipe that has a limited number of ingredients. You will taste the olive oil!

I don’t have any measurements for salt because it’s a personal preference. Millions of people follow low-sodium diets, while others are more sensitive to salt than I am, my husband being one of them. Depending on the cheese you use, you may need more or less salt. My suggestion is to mix the salad in its entirety and add salt to taste, a little at a time.

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How to Make Pasta Salad With Cherry Tomatoes

This pasta salad with cherry tomatoes can be prepared in under 30 minutes and requires minimal effort. As always, detailed instructions are included in the recipe card below.

Start by making the vinaigrette. This allows some time for the flavors to blend together.
Add the dressing ingredients to a large bowl and whisk well.
Add the onions and mozzarella pearls to the dressing and stir well to combine.
Start your pasta water, and when it comes to a boil, add your pasta. (see notes below)
Cook the pasta according to the package instructions. (see notes below)
While the pasta is cooking, you have time to prep the veggies if you haven’t already.
Quarter the tomatoes and add them to the bowl with the dressing.
Chop the parsley and add it to the bowl.
When the pasta is done cooking, rinse it well with cold water to stop the cooking and drain it well.
Add the pasta to the bowl with the vinaigrette, tomatoes, and parsley.
Using a big spatula, gently mix the ingredients until well combined.
Taste and adjust the salt and pepper to your liking.
Enjoy immediately or chill in the refrigerator for 30 minutes to an hour before serving.

Should I Cut Cherry Tomatoes For Pasta Salad?

I bit into a rotten cherry tomato in my 20s, and it scarred me for life. So, the short answer to that question is yes lol! Seriously, though, sometimes tomatoes can look okay from the outside but not be OK on the inside. For that reason, I always cut cherry tomatoes when I’m adding them to a salad raw. Additionally, it encourages their juices to come out, and then the salad, the juice becomes part of the dressing.

What Is The Secret To A Good Pasta Salad?

There are as many different opinions on this as there are things that could go wrong when making a pasta salad, but pasta salad variations in my life.

Start with properly cooked pasta. If the pasta is overcooked or undercooked, the salad is already ruined.
Do NOT cook pasta al dente for pasta salad. Cook it thoroughly, or it gets too firm as it sits in the fridge.
Pasta salad is a blank canvas. Get creative and add a variety of flavors and textures. Crunch veggies, creamy cheese, chewy protein, and even a crispy topping can all add to the deliciousness!
It can be creamy or a vinaigrette, but a flavorful dressing is the finishing touch, and it needs to pack a flavor punch! The pasta will mellow out the flavors, so don’t be afraid to really jazz up the dressing. Additionally, as the salad sits in the fridge, the pasta absorbs some of the dressing, so I like to make extra for either mixing in or drizzling over the top before serving, if needed.
Salt the pasta water, but not like the sea. The pasta absorbs the water, so too much salt is too much. You can add so much that the pasta itself becomes too salty, and the amount of salt I see people adding to the pasta water on the internet is absurd. I typically add about a tablespoon of kosher salt, which adds a very subtle salt flavor to the pasta.
Speaking of salt, it brings out flavor, so if your salad tastes bland, add a little salt, stir to combine, and continue adjusting the amount until it tastes how you want it. Only add a little at a time to prevent oversalting.

Should I Rinse Pasta For Pasta Salad?

This is something people vehemently disagree on, but I recommend rinsing the pasta. It is true that not rinsing it leaves the starch and helps the dressing stick, but I’ve also never had an issue with dressing sticking to the pasta. I prefer rinsing the excess starch off, and the cold water stops the cooking process, ensuring you don’t wind up with overcooked noodles.

Helpful Tips

Bean pasta can be a little finicky. If you overcook it, it can fall apart. If you undercook it, it becomes hard and crumbly.
When I make a pasta salad, I like everything to be the same size. You get a little of everything, and one bite makes it taste better.
The dressing makes ALL the difference, so be sure to taste it and adjust the ingredients to suit your tastes. I also make extra in case anyone wants to drizzle more on top when it’s served.
The cherry tomatoes you choose for this pasta salad will make a big difference in the flavor. You don’t necessarily need to visit your local farmers’ market, but you definitely want to ensure they’re ripe and fresh. Using a variety adds a more complex flavor.

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Variations and Ingredient Substitutions

If I’m being honest, I prefer regular pasta, but protein pasta helps me hit my protein and fiber goals. As I mentioned above, it can be finicky, so it’s crucial to cook it properly. Pasta made from beans can be cumbly and break apart if over- or undercooked. If you don’t care about the extra fiber and protein, any pasta will work and is what I recommend.
If you haven’t tried my tomato vinaigrette yet, this dressing is very similar, except I add grated tomato right to the dressing! I think it would be delicious in this salad as an alternative to the red wine vinaigrette, although very tomatoey.
As written, this recipe is gluten-free, but it can easily be adapted to be dairy-free using your favorite cheese alternative. For a plant-based pasta salad, omit the mozzarella.
Sometimes, I tear up a rotisserie chicken into the salad for additional protein and flavor. It makes the salad more hearty and gives it a wonderful savoriness, making it the perfect light dinner for summer or a meal prep option for lunch during the week.
If you don’t want to make a homemade vinaigrette, consider adding some homemade ranch for the ultimate ranch pasta salad with tomatoes!
The parsley in this recipe adds an earthy quality without competing with the other ingredients, but I’ve also added fresh basil, oregano, and thyme, and they are all delicious!
Swap the mozzarella with feta, a salty, creamy cheese that adds tons of flavor. Goat cheese would add a tangy, slightly acidic bite, while Havarti provides a creamy, mild, and buttery flavor.

How To Store

Store the salad in a covered container in the refrigerator for up to five days. If you decide to add chicken, I recommend consuming it within 3 to 4 days max!

If you’ve tried my cherry tomato pasta salad recipe or any recipe on my site, please leave a comment below!

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More Recipes You May Like

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Cherry Tomato Pasta Salad | Easy Summer Meal

Cherry tomato pasta salad is the ultimate summer dish. It’s light, fresh, and perfect for all your barbecues, picnics, and gatherings!

Prep Time 15

Cook Time 15

Total Time 30

Servings

Calories 251kcal

Equipment

Ingredients

Salad

4 ounces or 115 grams miniature shell pasta
1 pint cherry tomatoes, one and a half cups, quartered
1/4 white onion, very thinly sliced
4 ounces mozzarella pearls

Dressing

1/4 cup good quality olive oil
2 tablespoons red wine vinegar
1/2 teaspoon oregano
1/8 teaspoon smoked paprika
1/4 teaspoon black pepper
1/4 cup fresh parsley
1 garlic clove, grated

Instructions

Start by making the vinaigrette.
Add the dressing ingredients to a large bowl. Whisk to combine.
Add the onions and mozzarella pearls and stir to combine.
Start your pasta water, and when it comes to a boil, add your pasta. (see notes below)
Cook the pasta according to the package instructions. (see notes below)
Quarter the tomatoes and add them to the bowl with the dressing.
Chop the parsley and add it to the bowl.
When the pasta is done, rinse it with cold water and drain it well.
Add the pasta to the bowl with the vinaigrette, tomatoes, and parsley.
Using a big spatula, gently mix the ingredients until well combined.
Taste and adjust the salt and pepper to your liking.
Enjoy immediately or chill in the refrigerator for 30 minutes before serving.

Notes

Do NOT cook pasta al dente for pasta salad. Cook it thoroughly, or it gets too firm as it sits in the fridge.
Bean pasta can be a little finicky, and every brand is different, so it can be tricky if you're using one for the first time.
Salt the pasta water, but not like the sea. The pasta absorbs the water, so too much salt is too much. You can add so much that the pasta itself becomes too salty, and the amount of salt I see people adding to the pasta water on the internet is absurd. I typically add about a tablespoon of kosher salt, which adds a very subtle salt flavor to the pasta.
I recommend rinsing the pasta. It is true that not rinsing it leaves the starch and helps the dressing stick, but I’ve also never had an issue with dressing sticking to the pasta. I prefer rinsing the excess starch off, and the cold water stops the cooking process, ensuring you don’t wind up with overcooked noodles.

Nutrition

Dill Pickle Egg Salad | Easy High Protein Recipe

Andrea West — Thu, 29 May 2025 01:49:47 +0000

If you’re obsessed with all things pickles, this dill pickle egg salad is about to become your new favorite high-protein lunch! It’s creamy, tangy, and loaded with crunchy dill pickles for the perfect twist on classic egg salad!

Whether you scoop it up as an egg salad dip (my fav), serve it with fresh veggies, or spread it on an egg salad sandwich, it’s a total win for keto, low-carb, and gluten-free eating.

Perfect for quick meals, simple lunch ideas, or healthy meal prep—this recipe makes staying on track easy!

We make a dozen hard-boiled eggs every week as part of our ingredient prep. They’re a great snack, and at some point throughout the week, I’ll use some for a quick and easy egg salad. While we love a classic egg salad recipe, this dill pickle egg salad is on regular rotation in our house!

This recipe is incredibly budget-friendly. Egg prices may be high, but this still comes in at around $1.50 per person, depending on the brand you choose, which varies significantly. I prefer organic, pasture-raised products, which are more expensive. You can also stretch the recipe by adding veggies and serving it on hearty rolls. Egg salad, in general, is one of my favorite easy and cheap meals!

Dill Pickle Egg Salad

Egg salad is at the top of my list of quick and healthy meals! It’s incredibly versatile, and you can use different seasonings to completely change the flavor profile. Add veggies for extra texture, fiber, and nutrition. And if you love egg salad but hate mayo, you might like this mayo-free egg salad—it’s DELISH!

Related: Egg Salad Without Mayo

Key Ingredients

The ingredients in my dill pickle egg salad are simple, and you likely already have most of them on hand. You can find the complete list in the recipe card.

Hard-Boiled Eggs. We almost always have hard-boiled eggs in our refrigerator. I make a dozen every week as part of my weekly food prep. Use your preferred method, but avoid overcooking the yolk. An overcooked yolk is a very dry yolk, and you’ll need more dressing to compensate for the dryness.
Pickles. I use a classic dill pickle for this recipe, but feel free to use what you like. Bread and butter pickles would not be the best choice, but some may want a sweet and savory option. Use whatever pickles make your heart happy!
Mayonnaise and sour cream. A combination of the two provides the perfect base for egg salad without being too heavy or calorie-laden. Unlike Greek yogurt, sour cream has a neutral, savory flavor that balances the tanginess of the pickles and works beautifully in this recipe.
Optional ingredient. Pickle juice is optional, depending on how wet you like your salad and how much pickle flavor you prefer. I added a tablespoon, which was the perfect amount for us.

How To Make Dill Pickle Egg Salad

Making egg salad is pretty straightforward. Once you’ve cooked the eggs, add the ingredients and adjust everything to taste. For this particular recipe, I recommend not adding salt until the end, especially if you add pickle juice. Both the pickles and the juice are quite salty, so you may need to adjust the amount to taste. You can always add more, but it’s harder to fix a recipe once you’ve added too much of an ingredient.

As for cooking the eggs, I’ve tried dozens of methods and made hundreds of hard-boiled eggs in my life. Here is my number one tip for easier peeling: use old eggs! If you have a few dozen eggs in your refrigerator, use the oldest ones. Time after time, this is the one thing that has yielded the easiest to peel eggs – or not so easy!

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Common Egg Salad Mistakes To Avoid?

Overcooking OR undercooking the eggs. Overcooking can result in a very dry yolk, while undercooking is not suitable for egg salad or any scenario where you need to chop or slice a cooked egg.
Over or under-seasoning. An under-seasoned egg salad is bland, and usually, not enough salt is the culprit. Add a little at a time, stirring well and tasting in between each addition. Overseasoned egg salad usually means it’s too salty. The only fix is to cook more eggs and add more of everything except salt.
Not Adding Acid. Most egg salad recipes are mayonnaise-based, which can be very heavy. Adding a little lemon juice or vinegar brightens the dish and helps cut through the richness. I love apple cider vinegar for this salad. For the best quality and taste, I highly recommend this brand.
Improper Storage. Cooked eggs are very perishable. Egg salad served at a party or brunch should not be left on the table at room temperature for long. These chilled serving trays are perfect for outdoor events, especially when the weather is hot.

Related: Creamy Chickpea Salad

Serving Suggestions & Variations

My favorite way to eat salad is with crackers. My two favorites are sea salt rice crackers or crisp bread, which is very crunchy!
Adding veggies gives the dish additional flavor and texture while also stretching it. One of my favorite tips for reducing the calories in a dish is to add vegetables. They add volume, which also lowers the calorie count per serving.
Transfer the egg salad to a covered container and store it in the refrigerator. Consume within four days.

If you’ve tried my dill pickle egg salad recipe or any recipe on my site, please leave a comment below!

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Dill Pickle Egg Salad | Easy High Protein Recipe

Dill pickle egg salad is a simple and nutritious meal packed with protein and flavor! This one is for all you pickle lovers out there!

Course Salad

Cuisine American

Prep Time 10

Total Time 10

Servings

Calories 309kcal

Equipment

Ingredients

5 hard-boiled eggs
2 scallions, thinly sliced
1/2 cup chopped dill pickles
2 tablespoons sour cream
2 tablespoons mayonnaise
1 teaspoon Dijon mustard
1/4 teaspoon sea salt ** see notes
1/4 teaspoon black pepper
1/8 teaspoon sweet paprika
Optional: 2 tablespoons curly parsley, finely chopped

Instructions

Start by making your hard-boiled eggs if you haven’t already.
Thinly slice the scallions, chop the pickles, and finely chop the parsley.
Once the eggs are cooked, cold, and peeled, slice each one in half and carefully remove the yolk.
Add the egg yolks, sour cream, mayonnaise, Dijon, and seasonings to a small bowl.
Using a small masher or fork, combine the mixture until smooth.
While mashing, add pickle juice a teaspoon at a time until it reaches your desired consistency.
Chopped the white part of the eggs to your desired size. I like a chunkier egg salad.
Add the pickles, scallions, parsley, egg whites, and mashed egg yolks to a bowl.
Using a spatula, mix gently but thoroughly, trying not to break up the egg whites too much.
Taste and adjust the salt, pepper, and pickle juice to your liking.
Enjoy immediately or let it hang out in the refrigerator for an hour if you prefer it chilled.

Nutrition

High Protein Chicken Salad | Healthy Meal Prep

Andrea West — Thu, 03 Apr 2025 22:29:51 +0000

High protein chicken salad gets a fun Southwest twist with a lightened-up creamy roasted salsa verde sauce that’s bursting with flavor. Instead of mayonnaise, this recipe uses blended cottage cheese, providing a smooth, creamy base and an extra protein boost.

Black beans, sharp cheddar, and a zesty southwest roasted salsa verde sauce give the salad a unique and delicious twist. It’s a quick and easy recipe you can serve for lunch, brunch, or add to your weekly meal prep!

For more high-protein meals, you may enjoy my homemade chicken Italian sausage, a healthier option than store-bought, as well as mayonnaise-free tuna salad with avocado or orzo pasta salad with chicken.

The most basic chicken salad is already high in protein due to the chicken, but I add a few extra steps in this recipe to further increase the protein and fiber content. This high protein chicken salad is easy to prepare, customizable, and delicious!

As part of my weekly ingredient prep, I always have canned beans rinsed, drained, and ready to use. In this recipe, I add black beans, which add an extra 21 grams of protein and 18 grams of fiber. They are also a good source of magnesium, potassium, iron, and zinc. Building on the southwest flavors, I made a high-protein roasted salsa verde cottage cheese sauce that’s creamy and flavorful!

High Protein Chicken Salad

We swap the mayonnaise for cottage cheese and whip it into a zesty sauce. This lightens up the chicken salad and doesn’t feel as heavy as mayonnaise-based recipes often do. If you’re trying to meet specific protein goals, one serving delivers 28 grams, making it very protein-dense, which means it packs a substantial amount of protein in a smaller serving size

Related: High Protein Dill Pickle Egg Salad Recipe

Ingredients You’ll Need

The ingredients in my high-protein chicken salad are straightforward. I provide suitable swaps under “variations and ingredient substitutions” below.

Cooked chicken. I used chicken I had cooked and prepped in my favorite freezer containers, but any cooked chicken would work.
Roasted salsa verde. We blend store-bought roasted salsa verde with cottage cheese and seasonings to make the sauce. The result is a creamy sauce high in protein and full of flavor!
Black beans. A can of black beans adds additional protein, fiber, nutrients, and texture. Use any beans you like or leave them out if you don’t want the extra fiber and protein.
Cheddar cheese. Simple recipes require flavorful ingredients, and a good-quality sharp cheddar provides that!
Scallions. We use the white parts in the salad for crunch and flavor, and the dark green parts on top add color and freshness.
Seasonings. A little garlic, onion, oregano, smoked paprika, salt, and pepper flakes blended into the sauce to bring home the southwest flavors!

Related: Easy Oven Bakes Chicken Thighs

How To Make High Protein Chicken Salad

Making chicken salad couldn’t be easier. Cooked chicken is mixed with various add-ons and sauce ingredients. As always, detailed instructions are included in the recipe card below.

Any chicken works for this recipe. A rotisserie chicken will add an extra boost of flavor, and to keep the calories even lower, you could use only chicken breast. I personally like a mix of both white and dark meat for the best flavor and texture. I use a small Mezzaluna chopper to chop the meat right in the mixing bowl!
To make the sauce smooth and creamy, I highly recommend using a small food processor, such as the one shown in the photo above.
For a nicer presentation, sprinkle the remaining cheddar cheese over the top, the tops of the scallions, and a little extra crushed red pepper for heat.
Enjoy as a dip with your favorite tortilla chips, pita chips, or vegetables to keep it low-carb. Spoon it into your favorite bread, buns, or tortillas as a sandwich or wrap.

Pro tip. If a dish tastes bland, it likely needs more salt. Add a small amount, mix well, and repeat until it tastes good to you. Remember that everyone’s taste buds are different. You may like more salt than I do, and vice versa. Salt is a very personal thing.

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Helpful Tips & Variations

If salsa verde isn’t your thing, feel free to use any salsa you prefer. Fire-roasted red salsa would be delicious!
Load it up with veggies for added texture and volume. Diced bell peppers, corn, and purple cabbage would all work well.
For quick meals like this, I love breaking down a rotisserie chicken and storing the meat in various-sized freezer containers. The smaller size is ideal for making a single serving, while the 2-cup containers are perfect for preparing dinner for the whole family.
If you dislike handling chicken with your bare hands, I strongly recommend investing in a set of food-safe kitchen gloves. A box will last a while, and you’ll never have to dig meat out from under your nails again!
Store in the refrigerator and consume within four days. So, if you cook the chicken on Monday at 2 p.m., ensure you’ve eaten all the leftovers by Friday at 2 p.m.

How To Make This More Budget-Friendly

The easiest way to make your recipes more budget-friendly is to stock up on the ingredients you use the most when they’re on sale. Even if you don’t need it that week, buy it when it’s on sale, prep it, and put it in your freezer.
Another way to make this more budget-friendly is not to run out to the store and buy a specific ingredient just because you don’t have it. For example, if you don’t have black beans, don’t waste the time and money going to the store when virtually any other kind of beans will work.

If you’ve tried my High Protein Chicken Salad or any recipe on my site, please leave a comment below!

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High Protein Chicken Salad

Try this High-Protein Chicken Salad with a Southwest twist for a flavorful and nutritious meal perfect for healthy lunches and meal prep!

Course Main, Main Course

Cuisine American

Prep Time 20

Total Time 20

Servings

Calories 216kcal

Equipment

Ingredients

2 cups cooked & chopped chicken
1/2 cup cottage cheese
1/2 cup roasted salsa verde
1 15.5-ounce can black beans, rinse and drained
2 scallions, sliced (tops and bottoms separated)
1/2 cup finely shredded sharp cheddar cheese
1/4 teaspoon garlic powder
1/4 teaspoon onion powder
1/4 teaspoon smoked paprika
1/4 teaspoon Redmond Real Salt
1/4 teaspoon dried oregano
1/4 teaspoon crushed red pepper, optional
Extra cheddar cheese for garnish, optional

Instructions

Start by making the sauce.
Add the cottage cheese, salsa, and seasonings to a small food processor or blender.
Blend until completely smooth, scraping down the sides as needed. Set aside.
Add the chopped chicken to a large mixing bowl.
Add the beans, cheddar cheese, white part of the scallions, and sauce to the chicken.
Mix the chicken salad thoroughly but gently.
When the ingredients are thoroughly combined, taste and adjust for salt.
To serve, sprinkle with additional cheddar cheese, the top of the scallions, and additional crushed red pepper.

Nutrition

Greek Shrimp Salad: Simple Ingredients, Big Flavor

Andrea West — Sun, 05 Jan 2025 00:11:59 +0000

My simple Greek shrimp salad is my go-to when I need an impressive dish quickly! Tossed in a zesty red wine vinaigrette with olive oil, lemon, and garlic, it’s bursting with Mediterranean flavors.

Serve it with crusty bread as an easy appetizer, scoop it into lettuce cups for a quick low-carb meal, or toss the whole dish with orzo for an easy seafood pasta salad. There are so many ways to enjoy it!

If you have any leftover, I personally love using it to make a quick shrimp rice bowl for lunch!

This Greek shrimp salad can be on the table in about 15 minutes. It’s perfect for last-minute guests or an easy appetizer, especially during the holidays. Everyone loves this, and trust me, it will be the first to go! Cooked shrimp makes it even easier. In fact, this recipe is why there’s always a bag in my freezer. Serve it with homemade bread and good-quality olive oil as an appetizer or main dish. I’ll give you some ideas below!

My grandma Abruzzi was Sicilian, and I spent countless hours with her in the kitchen. Her food was simple and flavorful, and she always let the ingredients shine. She didn’t overcomplicate her food, and this simple shrimp salad is one she made over and over. I adore Greek flavors, much like the Italian flavors I grew up with. Good-quality olive oil, garlic, red wine vinegar, and oregano come together to create a flavorful yet straightforward dressing that allows the shrimp’s flavor to shine through.

Greek Shrimp Salad

This salad comes together in about 15 minutes, thanks to the use of pre-cooked shrimp, which is always in my freezer. There’s a stigma surrounding the use of pre-cooked and pre-chopped ingredients, and I want to normalize making things easier in the kitchen. Could I poach shrimp? Sure, I could. It takes less than 15 minutes. But sometimes, I don’t want to. Having cooked protein in your freezer allows you to quickly and easily put together delicious dishes like this.

Related: Simple Chickpea Salad With Greek Dressing

Ingredients You’ll Need

Except for the shrimp, most of the ingredients in my Greek shrimp salad are simple and probably already in your pantry!

Shrimp. I use cooked shrimp to keep the salad simple. To ensure you get the freshest shrimp, I recommend purchasing them from a local market or a supermarket with a well-stocked seafood department. I almost always get mine from Whole Foods. They are always fresh and perfectly cooked.
Olive oil. Quality ingredients matter in this salad. I don’t recommend three-dollar olive oil. The olive oil is the bulk of the dressing, and you will most definitely taste it. You also don’t need the most expensive olive oil. Cobram Estate Extra Virgin Olive Oil is delicious and one of my favorites!
Red wine vinegar. The shrimp is tossed in a simple red wine vinaigrette with lemon, garlic, and parsley. A hint of smoked paprika is the secret ingredient, adding a subtle smokiness that’s simply delish!

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How to Make Greek Shrimp Salad

This recipe comes together quickly. Once you’ve made the dressing, all that’s left to do is prepare the shrimp.

Depending on how you plan to serve the salad, you can chop the shrimp into small pieces or leave them whole for a more impressive presentation. I prefer a rough chop, meaning I don’t try to make it perfect. This allows the dressing to soak in a little better than if we left the shrimp whole.
I usually serve this immediately, but it’s also delicious chilled. If you prefer it that way, cover the bowl and refrigerate it for 30 to 60 minutes. Before serving, stir it one more time, taste, and adjust the salt as needed, then transfer it to your serving dish.

Related: Shrimp Rice Bowl With Ranch Dressing

Tips & Variations

I love the salad’s simplicity, but I’ve also added olives, capers, and veggies. Thinly sliced celery, bell peppers, or fresh fennel are all delish!
This is perfect as a light dinner. Serve it as a filling for lettuce cups or over fresh greens. Drizzle any extra dressing over the top.
For shrimp rice bowls, pair the salad with cooked rice and your choice of fresh or cooked veggies. If you need more dressing, use the same ingredients to make more.
If you love a good shrimp sandwich, spoon the salad into toasted brioche rolls with greens for crunch and color. The dressing soaks into the rolls, and it’s absolutely delicious!
For an easy Greek-inspired shrimp pasta salad, make some extra dressing, toss the entire salad with your favorite cooked pasta, the dressing, and extra parsley, and enjoy!
You can keep this Greek shrimp salad in the refrigerator for up to three days. For optimal texture, I recommend consuming it within two days.

If you’ve tried my Greek Shrimp Salad recipe or any recipe on my site, please leave a comment below!

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Greek Shrimp Salad: Simple Ingredients, Big Flavor

Try this Greek shrimp salad for a delicious, quick meal. Ready in just 15 minutes, it is perfect as an appetizer or main dish!

Course Salad

Cuisine American

Prep Time 15

Total Time 15

Servings

Calories 325kcal

Equipment

Ingredients

1 pound large, cooked shrimp
1/2 cup extra-virgin olive oil
2 tablespoons red wine vinegar
2 teaspoons lemon juice
1 large garlic clove, grated
1/4 cup chopped Italian parsley, loosely packed
3/4 teaspoon Redmond sea salt
1/2 teaspoon dried oregano
1/2 teaspoon crushed red pepper
1/4 teaspoon smoked paprika

Instructions

Add the olive oil, vinegar, lemon, garlic, seasonings, and parsley to a bowl.
Using a whisk, stir well to combine the ingredients.
Add the seasonings and mix again. Set the dressing aside.
To prep the shrimp, remove the tails, roughly chop them.
Add the shrimp to the dressing.
Stir well with a spatula to coat the shrimp with the dressing.
Taste and adjust the salt.
Serve immediately or allow it to chill for an hour.

Nutrition

Healthy Tuna Salad Recipe With Avocado

Andrea West — Wed, 02 Oct 2024 22:20:25 +0000

This Healthy Tuna Salad Recipe can be made in 10 minutes and is the most delicious and fresh combination of flavors and textures!

What makes a healthy tuna salad recipe? The most significant change in this dish is replacing mayonnaise with avocado, which adds a delightful creaminess and a boatload of nutrition!

My favorite way to eat this is like a dip with crunchy salty crackers, but it’s delicious as a sandwich, wrap, on top of greens, or straight up with a spoon.

If you’re a mayonnaise hater, avocado is the perfect substitute. It is a superfood and mimics the rich, creamy fattiness of mayonnaise while adding a boatload of nutrition. In this recipe, I like to leave it in small chunks, but feel free to mash it up. It’s delicious either way!

While avocados are very healthy, they are high in calories due to their high content of heart-healthy fats. If using a larger avocado, I suggest only using half and saving the rest for later. I’ve tested every possible way of storing leftover avocado, and the truth is, none of them are 100% capable of keeping the brown away. This method works best for me.

Save the half of the avocado that still has the pit.
Place it in a small baggie with about a tablespoon of lemon or lime juice.
Suck all of the air out of the bag.
Place in the refrigerator and use within 24 hours.

This method works because exposure to air is what starts the browning process. Sucking the air out of the bag removes the air, and the acidity from the lemon or lime further helps to slow down the browning process. I like to use lemon or lime instead of vinegar because they usually wind up in whatever I make with the avocado, and nothing is going to waste!

Healthy Tuna Salad Recipe

Why We Love It

Quick. From start to finish, you can have this ready to eat in 10 minutes.
Nutritious. This recipe is packed with vitamins, healthy fats, potassium, protein, and fiber.
Versatile. Enjoy this as it is, as a dip, rice bowl (shown above), salad, or sandwich.
No mayonnaise. If you hate mayonnaise, avocado should be your new BFF.

Ingredients You’ll Need

Avocado. I use a small avocado since this is meant to be eaten in one serving. While avocados are incredibly nutritious, they’re high in calories. If you use a large avocado, I suggest only half and saving the rest.
Tuna. In this tuna salad recipe, I prefer albacore tuna packed in water. It has more texture, and I like to control the fat. When you use tuna packed in oil, the quality of the oil is questionable. See below.
Shallots. If onions and garlic had a baby, it would be a shallot baby. A little minced shallot adds a subtle onion and garlic flavor and a little crunch.
Olive oil. A touch of good quality olive oil adds flavor and healthy fats!
Lime juice. The acidity helps cut through the dish’s richness and brighten it up.
Parsley—it’s not just for color! Italian parsley has a fresh, herbal flavor with subtle peppery notes.
Salt and pepper to taste. Salt will help bring out the flavors.

Pro tip. Olive oil is healthy for you, but the health benefits vary significantly from brand to brand. Some olive oil is a blend of cheap oils, while others have been sitting in a hot warehouse for months and sometimes years. Choose your olive oil wisely if you’re consuming it for the health benefits. This is my all-time favorite brand. I buy it at Sprouts, but I included the link for those who can’t find it locally.

If you want this to be a creamy salad, mash the avocado and/or add some avocado oil mayonnaise. I’ve tried several different brands and love this one. Avocado mayonnaise adds additional heart-healthy fats, zero added cholesterol, and very little saturated fat.

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How to Make This Healthy Tuna Salad Recipe

Make the dressing first so the lime’s acidity can start to mellow the shallot. Add olive oil, lime juice, shallot, and some of the parsley to a small mixing bowl. Give it a good stir, and let it hang out while you prepare the tuna and avocado.
Drain the tuna. Tuna in water has much more liquid than you might think, so firmly press the lid down into the tuna. I do this several times, pouring the liquid off each time and slightly twisting the can to ensure I’ve pressed it on all sides. This may sound overkill, but you’ll be surprised how much more liquid you’ll get out even after you think you’ve drained it well.
Prepare the avocado last because it turns brown quickly. Slice the avocado in half and remove the core. Cut it into cubes and add it to the bowl.
Add the remaining parsley to the bowl. Gently but quickly mix the salad until you like the consistency.
Give it a taste and adjust the salt and pepper!

Ingredient & Equipment Suggestions

Helpful Tips

As mentioned above, you must drain the tuna well, or your salad will be watery.
Make sure you’re using a ripe avocado. Unripe avocado will not give the same creaminess.
If the brand of tuna you use contains salt, you many not need more.

Variations

Fresh herbs make this even better. Dill and cilantro would be delicious.
If you don’t have lime juice, lemon or red wine vinegar would work well.
You could add a little Greek yogurt or avocado oil mayonnaise for additional creaminess.
Crumbled feta or goat cheese is delicious in this recipe.
Capers and your favorite olives are perfect for a briny, salty bite.
Load it up with veggies! Tomatoes, celery, red onion, cucumber, or all of the above would be good.

Storage

I do not recommend prepping this in advance. As mentioned above, despite countless efforts to prevent leftover avocado from going brown, the texture and color go downhill quickly.
However, if you want to make this ahead, mix everything, leaving out the avocado and adding it just before serving.

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Healthy Tuna Salad Recipe With Avocado

This Healthy Tuna Salad Recipe can be made in 10 minutes and is the most delicious combination of flavors and textures!

Prep Time 10

Total Time 10

Servings

Calories 446kcal

Equipment

Ingredients

1 small ripe avocado
1 5-ounce can of tuna in water
1 tablespoon finely minced shallot
1 tablespoon fresh lime juice
1 tablespoon extra virgin olive oil
1/4 cup Italian parsley, chopped
Salt and pepper to taste

Instructions

Add the olive oil, lime juice, shallot, and some of the parsley to the bottom of a small mixing bowl.
Stir the dressing and set aside.
Drain the tuna very well and add it to the bowl.
Prepare your avocado (dice or mash it) and add it to the bowl.
Add the remaining parsley and gently stir to combine.
Taste and adjust the salt and pepper.
Serve immediately and enjoy!

Nutrition

Chicken Protein Bowls: Quick Healthy Meals

Andrea West — Thu, 16 Nov 2023 22:12:15 +0000

Chicken protein bowls save the day when you have leftovers to use and need a quick, healthy meal! Chicken, black beans, rice, and veggies are topped with an easy sour cream protein sauce for a flavorful, high-protein meal that will make your mouth happy!

We’re passionate about food waste around here, and these chicken and rice bowls are incredibly versatile! This bowl is giving burrito bowl vibes, but it’s easy to add a Greek, taco, or even a buffalo twist! Use what you’ve got!

They’re quick to make and loaded with protein. For more easy, high-protein recipes, my tuna pasta salad is a fan favorite, and I’m making my chicken congee for one on repeat. It’s soothing, gut-healing, and comforting!

These chicken protein bowls do not disappoint. The combination of savory chicken, crisp veggies, and a cool, creamy sauce is absolutely delicious. If you’re following a high-protein, low-carb, or gluten-free lifestyle, this one’s for you!

Salad and rice bowls are a great way to use leftovers with endless variations. Most people struggle with what to do with leftover chicken, and this is a perfect way to turn it into a completely different meal!

Chicken Protein Bowls

There are four basic steps to building a good meal bowl:

Choose a base. This could be greens, grains, or both. Crunchy romaine, kale, and rice are my fav.
Pick a protein. Cooked chicken, beef, and shrimp or avocado, eggs, and legumes.
Fun toppings add texture and flavor! Cheese, nuts, pickled onions, etc – the options are endless!
Finish with sauce. A great sauce elevates the whole dish, and I have some ideas for you below.

Let’s discuss what went into this protein bowl and ideas for making your own high-protein bowls at home!

Related: One Pan Cabbage & Ground Beef Skillet

Ingredient Notes

The ingredients in my chicken protein bowls are simple and versatile. I’ll give you some ideas below.

Chicken. We used rotisserie chicken, but you can use any protein you have on hand.
Rice. My oven-baked rice is part of my weekly food prep. Pasta, potatoes, and quinoa all work!
Lettuce. Any crisp, fresh greens will do. Use what you like and use what you’ve got.
Beans. Beans contain fiber, protein, and nutrients. Literally all beans are nutritious!
Pickled onions. I make a batch of these every week. They add sweetness and crunch.
Peppers. Roasted peppers are also part of my weekly food prep. We love them!
Limes. A squeeze of fresh lime adds acidity and brightens up the dish.
Olives. They add a salty, spicy element to any dish. A pantry staple!
Sauce. A killer sauce can completely transform a dish. For this, my sour cream sauce was perfect.

How to Make Chicken Protein Bowls

Start with the sauce. The longer it sits, the better it tastes.
Make the rice if you don’t have some left over. I’m partial to my foolproof baked rice.
Prep the other ingredients by draining the beans and chopping the chicken, olives, and scallions.
Assemble the bowl by laying down the base and adding all the other ingredients.

Note. To add a TON of protein, cook your rice in bone broth! The nutritional benefits of bone broth far outweigh regular broth or stock, and it’s loaded with protein. I like this brand, and it’s a good value.

Related: Easy Italian Bean Salad Recipe

Cook’s Notes & Ingredients Swaps

Meal bowls can be served warm or cold. I love combining rice and lettuce, so I warm any necessary ingredients before adding them to the bowl. I also popped the leftovers from previous meals in the microwave.
Add beans, cheese, avocado, nuts, and eggs for extra protein. Swap the chicken out for whatever meat you have. Leftover cooked steak, ground meat, and shrimp are excellent sources of protein!
We used leaf lettuce today, but kale, spinach, or arugula would also work well. I love adding greens to my meal bowls. They lighten them up a bit and add nutrition and texture.
Leftover cooked quinoa, farro, or even pasta would be delish. For something fun, make a mashed potato bowl!
For the toppings, fresh tomatoes add color and sweetness. Avocados are full of healthy fat and add a delicious creaminess. Corn adds sweetness and crunch. Cilantro (or any fresh herb) gives a bright, fresh, herby flavor.
I made this chicken protein bowl using my oven-baked rice. One of the reasons I LOVE that rice recipe is that it’s so easy to change up. Use different broths, herbs, and seasonings to make it your own. A few of my favorite flavor combos are cilantro and lime, butter and lemon, garlic and herb, and turmeric with lemon.
Don’t sleep on the sauce. A great sauce brings the dish together and can change it up! My easy honey mustard, sour cream sauce, ranch dressing, and lemony pesto are all excellent places to start!

Questions About This Recipe

How can I make rice bowls for meal prep?

Add the ingredients to meal prep containers, keeping items like lettuce that can go downhill separate and adding them when you’re ready to eat.

How can I add more protein?

These chicken protein bowls are already high in protein. To add more, tuna, lunch meat, cottage cheese, eggs, and avocado are all great sources.

Can I use ground meat?

Absolutely, and it’s perfect for high-protein bowls! Ground beef, chicken, or turkey are versatile and go with everything. In fact, I often cook up a pound or two of ground beef to make quick meals like this.

How do I make a keto protein bowl?

Use greens or cauliflower rice as the base, and choose low-carb proteins and toppings. Chicken, shrimp, tuna, cucumbers, avocados, onions, and bell peppers are all delicious. For some crunch, add toasted nuts or crumbled cheese crisps.

If you try my chicken protein bowls, I’d love it if you would leave a comment below!

Chicken Protein Bowls: Quick Healthy Meals

Elevate your leftovers with these chicken protein bowls! Quick, nutritious, and customizable for a delicious high-protein meal.

Prep Time 10

Assembly 10

Total Time 20

Servings

Calories 577kcal

Equipment

Ingredients

1 cup diced rotisserie chicken
1 cup choppeed romaine
1/2 cup cooked rice
1/2 cup roasted bell peppers
1/4 cup black beans
1/4 cup black olives
1/4 cup pickles onions
1/4 cup sour cream sauce recipe above
Garnishes: pepper flakes, lime wedges, and scallions

Instructions

Make the sauce or dressing. Set aside.
Warm any ingredients that need to be.
Arrange the rice and lettuce in the bottom of the bowl.
Add the chicken, beans, oloves, onions, and peppers.
Top with desired amount of sauce.
Finish with garnishes and enjoy!

Nutrition

Tangy Tomato Dressing With Fresh Summer Tomatoes

Andrea West — Sun, 02 Jul 2023 14:33:27 +0000

Tangy Tomato Dressing is slightly sweet, smoky, tangy, and addictive. You’ll want to drizzle it on everything, not just salads!

Tomato season is here, and I’ll be gorging on their ripe, juicy goodness for the foreseeable future. Except for a good old-fashioned tomato sandwich, this Tangy Tomato Dressing is my new favorite way to use them!

I had the idea for a tomato dressing after seeing videos of pan con tomate, which translates to “bread with tomato.” It’s a Spanish dish of grated tomato on toasted bread with good olive oil drizzled over the top and a little salt. It’s absolute perfection! However, by adding some vinegar and a few other ingredients, a simple bowl of grated tomatoes quickly became our new favorite salad dressing.

There are many benefits to making your own salad dressings. Most store-bought options contain unhealthy or unwanted ingredients, and I’ve never found one I love. When you make your own, you’re in control of what goes in it and can add as much or as little of each ingredient as you like. Most homemade salad dressings can be whipped up in less than 10 minutes with the pantry ingredients you already have.

Tangy Tomato Dressing Recipe

Why We Love It

So fresh. It tastes like summer in a bowl!
Quick and easy. It takes 15 minutes to prep + minimal ingredients.
Delish. Drizzle over greens and grilled protein, or use in pasta and salads.
Versatile. Easily customized with your favorite herbs and seasonings.
Diet-friendly. It’s dairy-free, gluten-free, low-carb, and vegetarian.

Ingredients in Tomato Dressing

Because this recipe is so simple, using high-quality ingredients, such as the juiciest, ripest summer tomatoes and good olive oil is important.

Tomatoes. They’re the star of this tangy tomato salad dressing, and we want their flavor to shine. Homegrown tomatoes have a completely different flavor from mass-produced options at the grocery store. Choose the freshest, ripest tomatoes if you cannot access locally grown tomatoes.
Shallot. They add a subtle sweetness with a hint of onion and garlic. A small clove of fresh garlic would be a suitable substitute.
Red wine vinegar. A little acid helps to brighten up the flavors. Red wine vinegar is my go-to, but white wine vinegar would work well too. It’s a matter of preference, and I grew up with red wine vinegar. My Italian mother would set it out with almost every meal. It was our “table vinegar” and what I use the most in my kitchen.
Extra-virgin olive oil. Use good-quality olive oil, not cooking olive oil. I also recommend tasting the olive oil on its own, as no two brands and varieties taste the same. The brand I used is herbaceous and peppery!
Seasonings. The tiniest amount of Aleppo pepper, oregano, and smoked paprika adds depth of flavor and complexity to the dressing.
Italian parsley. It gives the dressing a fresh, herbaceous kick. You can also use basil instead—or both!

Best Type of Tomatoes

I used Cherokee purple tomatoes for this tangy tomato dressing, which have a slightly sweet and smoky flavor. The type of tomato you choose will affect the taste of the dressing. Heirloom tomatoes are the most flavorful, and summer is the best time to take advantage of their juicy, sun-ripened goodness!

Beefsteak tomatoes would work well because they are big, juicy, and have thick flesh.
Brandywines are sweeter and have an intense homegrown taste when allowed to ripen fully.
Plum tomatoes have more meat and fewer seeds but a thin skin, so be careful when grating them.
Carolina Gold Tomatoes would give you a gorgeous dressing, both in color and flavor. They are sweet and low in acid.

Cherokee purple tomatoes have a slightly sweet and smoky flavor, so I added smoked paprika to bring out the smokiness and a little oregano for an earthy, floral taste.

How to Make Tangy Tomato Vinaigrette

The beauty of this dressing (other than its deliciousness) is that you have it ready to go in about ten minutes!

Place a box grater inside a large bowl.
Grate the shallot on the small side of the grater.
Grate the tomatoes on the larger side of the grater.
Grate down to the skin. Discard the skins.
Add the seasonings, olive oil, vinegar, and parsley. Whisk well.
Taste and adjust the seasoning.
You can devour this immediately, but letting it hang out at room temperature for 15 minutes allows the flavors to develop.

Pro tip. When grating the tomatoes, use a flat hand and gently press the inside flesh against the grater. I highly recommend a box grater for this. Once you’ve set it down inside the bowl, the sturdy base will keep it in place so you can hold the top of it with one hand and grate the tomato with the other. I used this one with a rubber base, making it very stable!

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Serving Suggestions

This tangy tomato dressing is bursting with flavors and is delicious on everything from greens to seafood!

Drizzle it over delicate greens with parmesan for a simple, summery salad.
Serve it over grilled fish, shrimp, or chicken.
Spoon it into the bottom of a plate with seared scallops or fish on top.
It livens up roasted vegetables, omelets, or frittatas.
You could also use this as the sauce for a fresh pasta salad or panzanella salad (Italian bread salad).

Products + Equipment Used in This Recipe

Box grater – a kitchen essential!
Big glass or stainless steel – this collects the juices with zero mess.
A large whisk makes quick work of whisking everything together.
My favorite brands of olive oil, red wine vinegar, and smoked paprika.
Storage jar – a clear, wide-mouth jar is perfect for presentation and serving or giving this as a gift!

Helpful Tips + Variations + Storage

This is best enjoyed the day it’s made, but can be refrigerated for up to two days.
Add vinegar a little at a time. It’s easier to add more than it is to fix it once you’ve added too much.
The tomatoes I used were very sweet. If your tomatoes are acidic, add a pinch of sugar to balance the acidity.
Salt wakes up the flavor in almost any dish! Before you add more sugar or vinegar, add a pinch of salt.
What do you do if you add too much of something? Add more grated tomato, taste, and adjust!
If you don’t have red wine vinegar, my next choice would be white vinegar.
If you don’t have olive oil, use a neutral oil like avocado or grapeseed.
A good box grater is a kitchen essential and the perfect tool for grating tomatoes. I used this one for this recipe.

If you’ve tried my tangy tomato dressing recipe or any recipe on my site, please leave a comment below!

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Tangy Tomato Salad Dressing

Tangy Tomato Dressing is slightly sweet, smoky, tangy, and addictive. You'll want to drizzle it on everything, not just salads!

Course Condiment

Prep Time 15

Total Time 15

Servings

Calories 132kcal

Ingredients

1 large, ripe tomato
1 small shallot
2 tablespoons chopped Italian parsley
2 tablespoons red wine vinegar
1/4 cup extra virgin olive oil
1/4 teaspoon sea salt
1/8 teaspoon Aleppo pepper
1/8 teaspoon dried oregano
1/8 teaspoon smoked paprika
pinch of sugar, optional (see notes)

Instructions

Place a box grater inside a large bowl.
Grate the shallot on the small side of the grater.
Grate the tomatoes on the larger side of the grater.
Grate down to the skin. Discard the skins.
Add the seasonings, olive oil, vinegar, and parsley.
Whisk well. Taste and adjust the seasoning.
Let is rest at room temperature for 15 minutes allows the flavors to develop.

Notes

This is best eaten fresh but can be refrigerated for up to 2 days.

If your tomatoes are acidic, you may need a pinch of sugar to balance that out. If they're already sweet like mine were, you may not need to add any sweetener.

Adjust the acid, salt, and seasonings to your taste, but only add a pinch at a time. You can always add more, but it's more difficult to fix once you've added too much.

Serve with greens, drizzled over grilled fish, chicken, or veggies, or sop it up with crusty bread and enjoy!

Nutrition

Homemade Ranch Dressing Mix Recipe + Salad Dressing

Andrea West — Sat, 29 Oct 2022 00:58:28 +0000

Homemade ranch dressing mix has better ingredients and can be used for more than just salad dressing. This seasoning is easy and versatile!

Homemade ranch dressing mix is so easy to make that I can hardly even call it a recipe. It’s better for you, and you can control the ingredients. If you’re still buying those store-bought packets, here’s your sign to immediately stop and make your own! This homemade ranch dressing mix is more of a seasoning and can be used for more than just salads.

I’ll be the first to admit that using a store-bought package of ranch seasoning is quick and easy. But what if I told you that this recipe only takes about 10 minutes and will last for months? Have you ever examined the ingredients on one of those dry ranch dressing packets? They could be better. We can do better.

I’m obsessed with scallions, and my sister recently introduced me to freeze-dried scallions. These differ from dried scallions that taste like cardboard at most grocery and spice stores. Freeze-dried scallions are harder to find but worth the effort. They taste exactly like scallions. You can use dried chives if you can’t find freeze-dried scallions or don’t want to.

My homemade ranch dressing mix does not have buttermilk powder, and that’s intentional. I wanted to create a recipe using ingredients that most of us already have. Instead, I use Greek yogurt when I use the dry seasoning to make ranch dressing or dip. Greek yogurt adds the tang that usually comes from buttermilk, and it’s much better for you. Greek yogurt is full of protein!

Homemade Ranch Dressing Mix

Why We Love It

Healthier. Unlike the store-bought stuff, there are no mysterious ingredients in this.
Customizable. Follow the recipe for a classic ranch, or add your twist to jazz it up!
Quick. You can have this ready in about 10 minutes, and it lasts months!
It’s versatile. You can use the seasoning mix on so many things!

Ingredients You’ll Need

Most of the ingredients you’ll need for this recipe are probably already in your spice cabinet. For substitutions, check out the tips and variations section below. As always, the recipe card below provides exact measurements.

Dried parsley
Dried scallions or chives
Garlic powder
Onion powder
Dill weed
Sugar
Black pepper

You’ll notice that the dry seasoning recipe contains zero salt. One of my biggest pet peeves is how salty seasoning blends can be, so I leave the salt out. I like a lot of flavor, so leaving the salt out of the dry mix allows you to use as much as you want without the dressing being too salty.

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How To Make Homemade Ranch Dressing Mix

You can whip this up in minutes! I prefer to run mine through a small food processor, which requires an extra bowl to wash, but it’s worth it.

Add all of the ingredients to a bowl and whisk to combine.
It’s optional, but I recommend pulsing the ingredients in a small food processor. It gives the mix a finer texture and helps prevent settling. If you choose to do this, skip the first step and add everything right into the base of the food processor!

(That might be the easiest recipe I’ve ever written – ha!)

How To Use Dry Ranch Seasoning

Always shake the mix well before using, especially if you skip the food processor step above. I use these approximate amounts for a small batch of dressing or dip. The amount you use will vary based on how much of the seasoning you prefer.

To make ranch salad dressing:
- Add equal parts of mayonnaise and Greek yogurt to a bowl. (equal parts – 1/2 cup each)
- Sprinkle in as much of the ranch dressing mix as you want. (one and a half tablespoons)
- Add lemon juice to thin it out. (one tablespoon)
- I like a touch of Dijon mustard. (one or two teaspoons)
- Add milk of choice to thin it out. (two tablespoons of half-and-half)
- Mix well, taste, and add salt to taste, a small pinch at a time.
- Refrigerate for at least an hour to let the flavors combine.
- Taste and adjust the salt one last time after it’s been in the fridge.

I like adding a half teaspoon of Worcestershire sauce and red wine vinegar for an extra layer of flavor. A tiny amount of both gives the dressing a more complex and delicious taste.

To make a homemade ranch dip:
- Follow the exact directions above, but omit the lemon juice and milk. Since dip is thicker than dressing, you don’t need the extra liquid.

How To Use Homemade Ranch Dressing Mix

Since my mix does not contain buttermilk powder, it is more of a seasoning blend than a dressing mix. Here are some of my favorite ways to use it.

Sprinkle it on potatoes before roasting for the best ranch potatoes ever.
Mix into ground beef for the most amazing ranch burgers.
Add to softened butter for ranch-flavored compound butter.
Make a bacon and ranch cheese ball or mini cheeseballs!
Add it to your favorite Mississippi pot roast recipe.
Sprinkle it on popcorn.

You can easily double or triple this recipe. Store it in a glass container in a cool, dry place away from heat and humidity.

Helpful Tips

Two tablespoons of the dry mix replace one store-bought packet.
Remember that both the dressing and dip will thicken in the refrigerator.
The flavor will change once you let the dressing rest, so I suggest tasting it again for any necessary adjustments.

Variations

If you like spicy food, add a dash of cayenne.
Love cheese? Add some Parmesan cheese.
Try adding some ome lemon juice to brighten it up.
Add any combination of your favorite fresh herbs to make a herby ranch dressing.

Pro tip. Homemade food and gifts are the best, and I think a homemade ranch dressing mix is perfect! Make a big batch, add it to pretty little jars, a ribbon, and a label, and you have a delicious and thoughtful gift. My daughter loves receiving things like this for a teacher appreciation gift!

Equipment Used In This Recipe

Measuring spoons—I suggest this shape over round. They fit into narrow spice jars better.
Mixing bowl—I recommend mixing bowls with lids. SO functional.
Small food processor—I own this set and it’s my favorite kitchen appliance!
Spice jar—for a pretty way to store this recipe and all your other favorite spice blends.
Salad dressing jar—I love keeping dressings in a pretty jar so they’re ready to go right onto the table.
Long-tasting spoons—optional but highly recommended! I use my tasting spoons all the time.

If you’ve tried my homemade ranch dressing mix or any recipe on my site, please leave a comment below!

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Homemade Ranch Dressing Mix

Homemade ranch dressing mix is quick and easy, has better ingredients, and you can use it for much more than just salad dressing!

Course Condiment

Prep Time 15

Resting Time 3

Total Time 15

Servings cup

Ingredients

3 tablespoons dried parsley
2 tablespoons freeze-dried scallions (or dried chives)
1 tablespoon garlic powder
1 tablespoon onion powder
1 - 2 teaspoons dried dill weed
1/2 teaspoon sugar (or sweetener of choice)
1/4 teaspoon freshly ground black pepper

Instructions

Add all of the ingredients to a bowl.
Whisk well to combine.
Taste and adjust the salt.
I recommend letting it chill in the refrigerator for at least an hour before serving.

Fresh Corn Salad Recipe with Blue Cheese and Tomatoes

Andrea West — Wed, 17 Aug 2022 05:14:22 +0000

This fresh corn salad is healthy and flavorful! It’s the perfect side dish for BBQs or picnics and makes a great topping for grilled fish or chicken!

Corn season is almost here, and I’ll be at the farmer’s market bright and early every weekend stocking up! There’s nothing quite like sweet, summer corn, and my fresh corn salad is my favorite way to eat it!

If you’ve never tried raw corn, trust me it’s delicious! It’s crisp, sweet, and perfect for salads, but it must be in season and as fresh as you can get it. The first time I tried it, it was at my local farmer’s market. For a few short weeks, they have super sweet corn and encourage you to sample it raw. It was a game-changer for me, and I’ve been eating it that way ever since. If you can’t get fresh corn, frozen will do. Put it in a strainer until it’s thawed, but don’t cook it.

This salad has no mayonnaise, which makes it perfect for outside get-togethers. Bring it to your next BBQ or tailgate gathering, and watch it disappear. It’s a guaranteed crowd-pleaser!

Peak corn season is July through September!

The ingredients are simple, and the dish takes about 15 minutes from start to finish! Serve it as a side dish alongside grilled meat or fish, add some protein to make it a meal, or serve it up as a dip with crunchy tortilla chips.

Tips for making the best fresh corn salad:

To make this salad even quicker, use a small chopper like this to prep your veggies. A small chopper is a kitchen necessity.

One ear of corn yields approximately 3/4 cup kernels, so you may need to adjust the recipe accordingly depending on the size of your corn.

The beauty of this salad is that it’s so versatile. Try adding avocado, jicama, different herbs, fresh spinach or kale, radish, peppers, olives, or jalapeno to change it up.

If you want to make it ahead of time, wait until just before serving to stir in the basil and tomatoes. The taste and texture of tomatoes goes downhill in the refrigerator.

If you prefer, you can blanch the corn first by trimming the kernels off the cobs, dropping them into boiling water for 90 seconds, draining, and plunging them right into an ice bath to stop the cooking. Most people blanch the whole cob, but trying to handle them hot seems silly to me. This is easier – and safer.

In a large bowl, stir together the corn kernels, tomatoes, carrots, and green onion.

In a separate bowl, whisk together the apple cider vinegar, olive oil, garlic, salt, and pepper.

Drizzle the dressing over the corn mixture, add the blue cheese crumbles and basil, and stir.

Taste and adjust the seasonings. If you prefer to make this in advance, hold off on adding the tomatoes and basil until just before serving. I actually prefer this salad at room temperature!

If you can get your hands on some fresh sprouts, sprinkle a few on top for an extra pop of crunch and nutrition! I tried sunflower sprouts for the first time last year, and now I’m obsessed!

Serve this with:

Did you try this recipe?

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Fresh Corn Salad Recipe with Blue Cheese and Tomatoes

Fresh corn is the star in this light, healthy, flavorful salad! It's a perfect side dish for BBQs, tailgate parties, or picnics - or you eat it straight out of the bowl!

Course Side Dish

Cuisine American

Prep Time 15

Servings

Author www.savingeveryday.net

Ingredients

3 cups fresh corn kernels
1 cup quartered cherry tomatoes
1/4 cup finely chopped carrots
1 green onion thinly sliced
3 tablespoons apple cider vinegar
2 tablespoons olive oil
1 garlic clove minced
1/4 cup blue cheese crumbles
8 basil leaves thinly sliced
1/4 teaspoon salt
1/4 teaspoon pepper

Instructions

In a large bowl, stir together the corn kernels, tomatoes, carrots, and green onion.
In a separate bowl, whisk together the apple cider vinegar, olive oil, garlic, salt, and pepper.
Drizzle the dressing over the corn mixture, add the blue cheese crumbles and basil, and stir.
Taste and adjust the seasonings.

Notes

One ear of corn yields approximately 3/4 cup kernels, so you may nee dot adjust the recipe accordingly depending on the size of your corn.

The beauty of this salads it at it's so versatile. Try adding avocado, jicama, different herbs, fresh spinach or kale, radish, peppers, olives, or jalapeno to change it up.

If you want to make it ahead of time, wait until just before serving to stir in the basil and tomatoes. I don't love the texture of tomatoes once they've been refrigerated, but that's just a personal preference.

If you prefer, you can blanch it first by trimming the kernels off the cobs, dropping them into boiling water for 90 seconds, draining, and plunging them right into an ice bath to stop the cooking. Most people blanch the whole cob but trying to handle them hot seems silly to me. This is easier – and safer.