By After dozens of requests for more high-protein vegetarian recipes, I've perfected my go-to salad. Packed with protein and fiber, this lemon kale salad requires no cooking, but it is filled with various textures and sweet and tangy flavors. And it's great for meal prep because the kale holds up great throughout the week!
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Growing up in California, I have an affinity for fresh Mediterranean-style salads. When I kept getting requests for vegetarian high protein lunches, I wanted to take some of the flavors in my Italian butter bean salad but without the meat.
This salad does just that with sweet golden raisins, tangy banana peppers, lots of parmesan, and salty pistachios. Pair these with two types of beans and it's a high protein and high fiber lunch you won't get tired of! Seriously, I ate it every day for two weeks and now have made it while on vacation.
Jump to:
finally - a high-protein vegetarian option!
- High in Plant-Based Protein: Chickpeas, white beans, and pistachios provide a substantial protein boost, making this salad a complete meal.
- Perfect for Meal Prep: This salad holds up well in the fridge, allowing you to prepare it ahead of time without compromising on texture or flavor.
ingredient notes & substitutions
All substitutions are a 1:1 substitute unless otherwise noted. See the recipe card for quantities.
- Salt and pepper: Always season, taste, and adjust as desired.
- Dressing basics: You'll need avocado oil (or olive oil), fresh garlic, Dijon mustard, honey, and a lemon to make a delicious and simple dressing.
- Chickpeas and white beans: Any combination of cannellini beans, chickpeas, or great northern beans will work to make this a dense bean salad. If you have leftovers, give this chickpea protein smoothie a try!
- Pistachios: For crunch and protein!
- Golden raisins or dates: These are just little bites of heaven.
- Banana Peppers: Also known as pepperoncini, you can find these near the olives canned in vinegar.
- Kale: I prefer Tuscan kale for this with the stem removed.
- Parmesan Cheese: Fresh grated is always best!
This recipe has not been tested with other substitutions or variations. If you replace or add any ingredients, please let us know how it turned out in the comments below!
high protein ingredient spotlight: Chickpeas
Chickpeas, or garbanzo beans, are a versatile legume celebrated for their high protein content-approximately 15 grams per cup. They have a slightly nutty flavor and a firm texture, making them perfect for salads, stews, and even roasted as a snack. Beyond protein, chickpeas are a great dietary fiber source, aiding digestion and promoting satiety like in these almond croissant protein blondies.
here's how to make lemon kale bean salad (with photos & video)
Be sure to scroll to the recipe card for the full protein kale salad recipe!
- Make the dressing by mixing all the dressing ingredients in a large bowl.
- Prepare the kale by removing the stems and tearing the leaves into small pieces. Then, toss the leaves with the dressing.
- Finish the salad by adding the remaining ingredients in the large bowl and mixing everything together. Enjoy!
quick recipe video
expert tips
- Massaging the kale: When you toss your kale leaves with the dressing, use your hands to massage the kale. This will make them more tender and less bitter.
- More or less dressed: Taste the salad before serving and adjust the dressing as needed. Add more kale leaves or dressing, depending on your preference.
common questions
Sure! Feel free to use red kale or curly kale. Just be sure to remove the thick stock. Swiss chard also works well, flavor-wise, but it doesn't store without getting soggy.
You can use an Italian dressing or any lemon or ginger vinegarette. But I highly recommend this simple homemade dressing.
how to store & meal prep it
This dense bean salad is great for meal prep. Kale is a sturdy leafy green, so it doesn't get as soggy as other leafy greens when not eaten right away. Here's how to store this salad:
- Fridge: Store the salad in an airtight container for up to 5 days. Note that the kale may absorb the dressing over time; adding olive oil can refresh it.
- Meal Prep: Divide into individual portions and store in separate containers for easy grab-and-go meals throughout the week.
make it dinner
Pair this salad with a main for a hearty and high-protein dinner. Boursin chicken spaghetti squash is a creamy and hearty fall/winter dish. Pair it with this kale salad for a cozy and healthy dinner. Or, you can serve it with this cauliflower pizza bowl or one-pot protein pasta for a full Italian dinner. If you're a salad lover, be sure to check out our full list of high-protein salad recipes for more ideas!
Recipe
Lemon Kale Bean Salad
Ingredients
Salad
- 30 oz chickpeas (2 - 15 oz cans (drained))
- 15 oz white beans (1 - 15 oz can (drained))
- ⅓ cup pistachios (diced)
- ⅓ cup golden raisins
- 1 cup banana peppers (diced)
- 3 cups kale (raw, stem removed, chopped into pieces)
- ½ cup parmesan cheese ((freshly grated is best!))
Dressing
- ¼ teaspoon salt and pepper
- 1 clove garlic (minced)
- 1 teaspoon Dijon mustard
- ¼ cup olive oil
- 1 lemon
- 1 teaspoon honey
Before you start!
If you make this recipe, please take a moment to leave us a review. We love to hear from you!
Instructions
- Make the dressing in a large bowl. Mix together the ¼ teaspoon salt and pepper, 1 clove garlic (minced) 1 teaspoon Dijon mustard, ¼ cup olive oil, juice and zest from 1 lemon, and 1 teaspoon honey until it's all well combined.
- Prepare the kale by separating the stems from the 3 cups kaleeaves and discarding the stems. Tear the kale leaves up until you have 3 cups kale. Add the leaves to the large bowl of dressing and mix to coat the leaves.
- Add the 30 oz chickpeas (drained),15 oz white beans (drained), ⅓ cup pistachios (chopped), ⅓ cup golden raisins, 1 cup banana peppers (chopped), and ½ cup parmesan cheese to the bowl with the kale and dressing. Toss and enjoy!
Video
Notes
Looking for more information?
Additional substitution information can be found above in the substitution section of this post.
Nutrition Disclaimer
Nutritional information is an estimate and for informational purposes only.
I almost never have salad as the only thing I eat for a meal because I don't think it'll fill me up. But this salad was delicious and filling, it was all I needed for lunch!
Loved this recipe! Best way to eat kale that I have ever found. Loved the mix of flavors and textures. Can't wait to try more of your recipes!
So happy to hear that!