This Healthy High-Protein Meal-Prep Salad is your weekly go-to for fueling your body with protein, fiber, iron, heart-healthy fats, and antioxidants—all in one nourishing bowl. Made with vibrant veggies, plant-based protein, and an optional list of evidence-based anti-aging ingredients, this salad is as functional as it is flavorful.
Nut-free and easily gluten-free, this versatile recipe features a creamy Balsamic Tahini Dressing and ingredients you can mix and match based on what’s in your pantry. It’s meal-prep friendly, satisfying, and backed by science for those looking to support wellness and longevity through food.
🥗 Why You’ll Love This Salad
- Meal-prep friendly: Keeps well in the fridge for up to 5 days.
- Packed with plant protein: Lentils, hemp hearts, and pumpkin seeds provide sustained energy.
- Supports heart health and aging well: Full of cruciferous veggies and optional longevity-boosting ingredients.
- Flexible: Swap out grains, greens, and toppings based on what you have.
🧠 Health Benefits at a Glance
🌿 Greens That Heal
Harvard research found that leafy greens offer the most protection against chronic disease—reducing the risk of heart attacks and strokes by 20% for each additional daily serving. This recipe includes lightly cooked kale, which makes it more digestible and may actually increase antioxidant levels, especially when paired with lemon juice to restore vitamin C.
🥬 Cruciferous Power
Both kale and red cabbage are cruciferous vegetables loaded with sulforaphane, a powerful compound linked to brain and eye health, reduced inflammation, and better blood sugar control. Light cooking enhances flavor without sacrificing benefits.
💪 Plant Protein Powerhouses
- Lentils: Rich in iron, fiber, and protein.
- Hemp hearts: Contain all essential amino acids and healthy omega-3 fats.
- Pumpkin seeds: Support immunity and heart health with magnesium, zinc, and protein.
🌟 Tahini Dressing Superfood Benefits
Made with sesame seeds, the Balsamic Tahini Dressing adds:
- Lignans: May reduce the risk of hormone-related cancers.
- Phytosterols: Help lower cholesterol levels.
- Sesamin: Known for blood pressure and anti-inflammatory benefits.
✨ Optional Anti-Aging Ingredients
These optional ingredients are natural senolytics—compounds that may help clear aging cells:
- Capers: Rich in quercetin, a flavonoid shown to support cellular health.
- Barberries: May reduce LDL cholesterol, improve blood sugar, and promote clear skin.
- Black cumin seeds: Shown to enhance memory and cognitive function.
- Long pepper (Pippali): Contains piperlongumine, a potent anti-inflammatory compound.
🛒 Ingredients
Base:
- French lentils (or green/brown lentils)
- Kamut (or farro, barley, quinoa)
- Kale (curly or lacinato)
- Red cabbage (or green/white/savoy)
- Green onions
Optional Add-ins:
- Pumpkin seeds
- Hemp hearts
- Capers
- Garlic and extra-virgin olive oil
- Barberries, black cumin seeds, long pepper, dried marjoram
For the Balsamic Tahini Dressing:
- Tahini
- Balsamic vinegar
- Dijon mustard
- Maple syrup
- Garlic powder
- Lemon juice
🔄 Substitutions
| Ingredient | Substitutes |
|---|---|
| French lentils | Green, brown, or black lentils |
| Kamut | Quinoa, farro, wild rice |
| Kale | Spinach, arugula, Swiss chard |
| Red cabbage | Green, savoy, or white cabbage |
| Dressing | Try another one of your favorite healthy vegan dressings |
| Gluten-free option | Skip kamut, use gluten-free grain like quinoa or wild rice |
👩🏽🍳 How to Make This High-Protein Vegan Salad
For full quantities, scroll to the recipe card. Here’s a quick overview:
- Cook lentils and grain: Cook separately until al dente. Rinse with cold water and set aside.
- Prep the greens: Finely chop kale and red cabbage using a chef’s knife or food processor.
- Optional sauté: Briefly cook kale, cabbage, green onion, and garlic in olive oil to soften slightly (about 3 minutes).
- Mix it up: In a large bowl, combine lentils, grains, greens, seeds, capers, and optional longevity spices.
- Make dressing: Whisk together all dressing ingredients until creamy.
- Toss and serve: Add dressing to the salad, toss to combine, and top with black sesame seeds if desired.
🥣 Expert Tips
- Finely chop the kale and cabbage for easier eating, especially if packing for lunch.
- Slightly cooking the greens makes them more digestible without losing nutrients.
- Add barberries, long pepper, and black cumin for a longevity boost.
- Store the salad and dressing separately to keep everything fresh throughout the week.
🙋🏽♀️ FAQs
How do I prep this salad ahead of time?
Cook the grains and lentils, chop the veggies, and store in separate containers. Add dressing just before serving for best texture.
How can I increase the protein even more?
Add tofu, tempeh, edamame, or roasted chickpeas.
Is red cabbage healthier than green cabbage?
Both are healthy, but red cabbage is higher in antioxidants like anthocyanins, giving it its vibrant purple color.
🍽️ More Healthy Vegan Salads to Try
- Strawberry Kale Salad
- High-Protein Tomato & Basil Salad
- Asian Cucumber Quinoa Salad
- Best Edamame Salad
🥄 Great with These High-Protein Vegan Dips
📖 Recipe Card
High-Protein Meal-Prep Salad
By Nisha Melvani
A wholesome, flexible, plant-based salad packed with protein and anti-aging nutrients. Great for meal prep and quick lunches throughout the week.
Prep time: 13 minutes
Cook time: 2 minutes (optional)
Total time: 15 minutes
Serves: 6
Calories: ~473 per serving