Cooking with Kimmi | Resolution: "I want to feel lighter but still full."
This is not a sad side salad. This is a proper, protein-loaded, texture-packed bowl that actually satisfies — the kind of lunch that leaves you energized, not starving by 3pm.
Fresh, crunchy, colourful, and genuinely filling. Because "eating light" shouldn't mean eating less protein.
High-Protein Salad Ingredients (1 large serve)
Main Bowl:
- 120–150g grilled chicken breast, sliced
- 2 cups chopped cos lettuce or mixed greens
- ½ cup shredded red cabbage
- ½ cup grated carrot
- ¼ cucumber, sliced
- 1 tbsp toasted almonds or pumpkin seeds
Creamy Protein Dressing:
- ½ cup Greek yogurt
- 1 scoop unflavoured protein powder
- Juice of ½ lemon
- 1 tsp Dijon mustard
- Splash of water to thin
- Salt & pepper to taste
How to Make This Protein Power Salad
- Arrange lettuce, cabbage, carrot, and cucumber in a large bowl (build height for visual appeal)
- Top with sliced grilled chicken and scatter toasted almonds or seeds
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Make the dressing: Mix protein powder into Greek yogurt first until completely smooth (this is crucial — no lumps!)
- Add lemon juice, Dijon mustard, seasoning, and a splash of water. Whisk until you reach your desired consistency
- Drizzle generously over the salad and toss lightly just before eating
Done in 10 minutes (if chicken is pre-cooked). Light, fresh, and genuinely satisfying.
Macros Per Serve (approximate)
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Protein: ~45g
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Carbs: Low to moderate (mostly from vegetables)
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Fats: Low to moderate (from almonds/seeds and Greek yogurt)
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Fibre: High (from vegetables and seeds)
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Calories: ~350-400
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Volume: Very high (keeps you full for 4-5 hours)
Exact macros vary based on chicken portion size and protein powder brand.
Why This High-Protein Salad Is Different
✔ 45g protein — Matches a protein powder shake but in real, fresh food
✔ Cold, fresh meal — Perfect for summer, meal prep, or when you don't want hot food
✔ Crunchy texture focus — Satisfying to eat, not just nutritionally complete
✔ Sauce-based protein addition — The dressing delivers 25g+ protein without changing the salad experience
✔ No baking, no sweet angle — Completely different from other recipes in the series
✔ High-volume, low-calorie — Genuinely fills your stomach without a calorie bomb
The Game-Changer: High-Protein Salad Dressing
Most salad dressings are just oil, vinegar, and flavour — zero protein. This one delivers 25-30g of protein in the sauce alone.
Why protein powder in salad dressing works:
- Transforms Greek yogurt into an ultra-high-protein base
- Creates a thick, creamy texture that coats vegetables perfectly
- No taste difference when using unflavoured protein powder
- Keeps the salad satisfying for hours (protein = satiety)
Other ways to use high-protein dressing:
- Drizzle over roasted vegetables
- Use as a dip for raw vegetable sticks
- Spread on wraps or sandwiches instead of mayo
- Toss through cold pasta salads
- Dollop on grain bowls or Buddha bowls
Shop unflavoured protein powder — the secret ingredient that turns ordinary salads into protein powerhouses.
Why protein powder is the secret weapon:
Adding unflavoured protein powder to salad dressing boosts protein by 20-25g without adding bulk, extra ingredients, or prep time. You hit your protein target while eating a fresh, light meal.
Best vegetables for high-volume, low-calorie salads:
- Lettuce, spinach, rocket (base layer)
- Cabbage, capsicum, cucumber (crunch)
- Tomatoes, radish, celery (flavour)
- Grated carrot, beetroot (natural sweetness)
Explore our range of protein powder — whey, plant-based, and unflavoured options perfect for salads and savoury cooking.
Frequently Asked Questions
Can I use flavoured protein powder in salad dressing?
No — always use unflavoured protein powder for savoury dressings. Vanilla or chocolate will make the dressing taste odd and clash with the vegetables.
How do I stop protein powder from clumping in yogurt?
Add protein powder to Greek yogurt gradually while whisking constantly. Let it sit for 2-3 minutes to hydrate fully, then whisk again for a smooth finish.
Is this salad good for meal prep?
Yes! Store all components separately and assemble fresh each day. The dressing lasts 3 days, vegetables last 3-4 days, and cooked chicken lasts 4 days in the fridge.
How much protein is in the dressing alone?
The protein dressing contains approximately 25-30g of protein (from Greek yogurt + protein powder), making it a powerful addition to any salad.
Can I make this salad vegan?
Absolutely. Use tempeh or chickpeas instead of chicken, and coconut yogurt blended with plant-based protein powder for the dressing.
What's the best protein powder for salad dressings?
Unflavoured whey protein isolate or unflavoured plant protein powder. Both dissolve smoothly into Greek yogurt without altering the taste.
Why doesn't my salad keep me full?
Most salads are too low in protein. This recipe delivers 45g of protein, which increases satiety hormones and keeps you full for 4-5 hours.
Can I use store-bought chicken?
Yes! Rotisserie chicken or pre-cooked chicken strips work perfectly and save time. Just check the ingredient list for added sugars or unwanted additives.
