Summer heat can sap your cooking motivation, but the desire for delicious and healthy meals remains. These three high-protein salad recipes are perfect for hot days, offering satisfying flavors and a refreshing twist. Two feature chicken, while the third highlights crispy tofu with a standout dressing. Efficiency in the kitchen is key, and these recipes incorporate smart techniques to minimize cooking and cleanup time.
For the first salad, begin with the spicy chipotle chicken. Cube two chicken breasts, slicing lengthwise into strips and then crosswise. This shape ensures quick cooking and even seasoning.
Cubed chicken breast seasoned with spices and mayonnaise.
Combine the chicken with salt, cumin, chipotle peppers in adobo sauce, and mayonnaise. Sear the chicken in a hot pan over high heat, about 425°F, for 3-4 minutes per side. While the chicken sears, rinse the marinade bowl and wash the cutting board to maximize efficiency.
Meanwhile, prepare the jalapeno cilantro ranch dressing. Blend low-fat sour cream, mayonnaise, lime juice, serrano or jalapeno pepper, cilantro, dill, and salt until smooth. Transfer the dressing to a squirt bottle for easy use throughout the week.
Jalapeno cilantro ranch dressing in a squirt bottle.
Once cooled, combine the chipotle chicken with romaine lettuce, red onion, cherry tomatoes, black beans, and the jalapeno cilantro ranch dressing. Add tortilla chips or a tostada for crunch.
The second salad is a pasta and protein hybrid that’s perfect for meal prepping. Cook pasta and grill or sear chicken ahead of time, perhaps while working from home or during your morning routine. This allows for quick assembly later.
Combine the cooked pasta and chicken with frozen peas, cherry tomatoes, romaine lettuce, red onion, pepperoncini, and mozzarella pearls. Season with parmesan cheese, olive oil, lemon juice, oregano, garlic powder, and black pepper.
Pasta salad with chicken, vegetables, and cheese.
This salad improves with time as the flavors meld together. Store it in the fridge and enjoy it over several days.
The third salad features crispy tofu with a miso mustard ginger dressing. Press extra-firm or hard tofu to remove excess moisture. This is crucial for achieving crispy tofu. After pressing, lightly coat the tofu with oil and broil or air fry until golden brown and crispy.
Crispy tofu cubes on a baking sheet.
While the tofu cooks, prepare the miso dressing. Combine miso paste, karashi or Dijon mustard, sesame oil, rice wine vinegar, and grated ginger in a squirt bottle and shake well.
Toss the crispy tofu with the miso dressing, romaine lettuce, cucumber, cherry tomatoes, pickled ginger, and chili crisp. Serve as is or with rice or noodles.
These three summer salad recipes provide delicious and healthy options for beating the heat. They emphasize fresh ingredients, high protein content, and smart kitchen techniques for efficient meal preparation.
