This vibrant High-Protein Spring Cobb Salad with Green Vegetables is a fantastic way to enjoy a light yet satisfying meal.
It’s packed with fresh, crisp ingredients and plant-based protein, making it perfect for a healthy lunch or a light dinner. This recipe is designed for ease and speed, ensuring you can get a delicious and nutritious meal on the table even on your busiest days. Each serving provides about 25 grams of protein.
This salad isn’t just visually appealing; it’s also incredibly versatile and can be adapted to whatever fresh produce you have on hand. It’s a wonderful option for meal prep, enabling you to enjoy healthy eating throughout the week without constant cooking. Whether you’re looking for a quick family dinner or a delightful dish to share with friends, this spring Cobb salad delivers on both flavor and convenience.
Table of Contents
- What You’ll Love About This Quick And Easy Recipe
- Everything You Need To Make This Recipe Without Stress
- Time Needed From Start To Finish
- How To Make It Step By Step With Visual Cues
- Easy Variations And Serving Ideas That Fit Real Life
- Common Slip-Ups And How To Avoid Them
- How To Store It And Make It Ahead Without Ruining Texture
High-Protein Spring Cobb Salad with Green Vegetables
- Total Time: 20 minutes
- Yield: 4 servings 1x
Description
This High-Protein Spring Cobb Salad with Green Vegetables is a vibrant, satisfying, and easy-to-make meal packed with fresh ingredients and plant-based protein. Perfect for a healthy lunch or light dinner, it’s versatile, great for meal prep, and comes together quickly.
Ingredients
Instructions
1. 1. Prepare the Green Vegetables: Start by washing and thoroughly drying your mixed spring greens. Place them in a large salad bowl. Next, dice the cucumber and green bell pepper into bite-sized pieces. Thinly slice the green onions and chop the fresh parsley. Add all these prepared green vegetables to the bowl with the spring greens.
2. 2. Cook the Edamame (if needed): If your shelled edamame is frozen and not pre-cooked, bring a small pot of lightly salted water to a boil. Add the edamame and cook for 3-5 minutes until tender-crisp. Drain well and rinse with cold water to stop the cooking process and cool them down. Add the cooled edamame to the salad bowl.
3. 3. Dice the Avocado: Carefully cut the ripe avocado in half, remove the pit, and scoop out the flesh. Dice it into uniform cubes. Gently add the diced avocado to the salad bowl, being mindful not to mash it.
4. 4. Add the Seeds: Sprinkle the pumpkin seeds and sunflower seeds over the vegetables in the salad bowl. These will add a delightful crunch and extra nutrients to your salad.
5. 5. Whisk the Dressing: In a small bowl or jar, combine the olive oil, apple cider vinegar, Dijon mustard, minced garlic, salt, and black pepper. Whisk vigorously or shake the jar until the dressing is well combined and emulsified. Taste and adjust seasonings if necessary.
6. 6. Dress and Serve: Pour the prepared dressing over the ingredients in the large salad bowl. Gently toss the salad until all the vegetables and seeds are evenly coated with the dressing. Serve immediately to enjoy the freshest flavors and textures.
- Prep Time: 15 minutes
- Cook Time: 5 minutes
- Category: main dish
- Cuisine: american
Nutrition
- Serving Size: 1 salad
- Protein: 25
Keywords: salad, high protein, plant based, spring, cobb salad, healthy, quick, easy, meal prep, vegetarian
What You’ll Love About This Quick And Easy Recipe
You’ll absolutely adore this High-Protein Spring Cobb Salad because it’s designed for real life – busy schedules, family meals, and the desire for healthy, delicious food without a fuss. This recipe is perfect for anyone looking to incorporate more plant-based meals into their diet, or simply to enjoy a refreshing and filling salad. It’s ideal for weeknight dinners when you need something fast but nourishing, or as a vibrant centerpiece for a weekend brunch. The combination of textures and flavors keeps every bite interesting, from the creamy avocado to the crunchy cucumbers and the tender edamame. It’s also a fantastic option for meal prepping, as many of the components can be prepared in advance, making assembly a breeze when hunger strikes. This salad works wonderfully as a main course, but it can also serve as a substantial side dish for a grilled protein if you’re looking to round out a larger meal.
Everything You Need To Make This Recipe Without Stress
Gathering your ingredients for this High-Protein Spring Cobb Salad is straightforward, focusing on fresh, accessible produce and pantry staples. The beauty of this recipe lies in its simplicity and the vibrant colors and textures that come from minimal fuss. You won’t need any exotic items, just good quality, fresh ingredients that are readily available at any grocery store.
INGREDIENTS:
- 6 cups mixed spring greens
- 1 cup shelled edamame, cooked and cooled
- 1 cup cucumber, diced
- 1 cup green bell pepper, diced
- 1/2 cup green onions, thinly sliced
- 1/2 cup fresh parsley, chopped
- 1 ripe avocado, diced
- 1/4 cup pumpkin seeds (pepitas)
- 1/4 cup sunflower seeds
- 1/4 cup olive oil
- 2 tablespoons apple cider vinegar
- 1 tablespoon Dijon mustard
- 1 clove garlic, minced
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
For simple substitutions, feel free to swap the mixed spring greens for spinach, romaine, or butter lettuce, depending on your preference. If you don’t have edamame, chickpeas or cannellini beans make excellent protein-rich alternatives. Any color of bell pepper will work, but green offers that classic spring vibe. For the seeds, feel free to use a mix of whatever you have on hand, or even toasted slivered almonds for a different crunch. The dressing ingredients are quite standard, but you can always adjust the vinegar to oil ratio to suit your taste, or use lemon juice instead of apple cider vinegar for a brighter flavor.
Time Needed From Start To Finish
This High-Protein Spring Cobb Salad is designed for efficiency, allowing you to get a delicious and healthy meal on the table in no time.
Prep Time: 15 minutes Cook Time: 5 minutes (for edamame, if using frozen and not pre-cooked) Total Time: 20 minutes
This timing assumes you’re starting with pre-cooked or quick-cooking edamame. If you need to cook dried edamame from scratch, the cooking time will be longer, so plan accordingly. Otherwise, this salad comes together incredibly quickly, making it ideal for busy weeknights or last-minute meal preparations.
How To Make It Step By Step With Visual Cues
Creating this High-Protein Spring Cobb Salad is a straightforward process, focusing on fresh ingredients and simple assembly. Follow these steps for a perfectly balanced and flavorful salad.
- Prepare the Green Vegetables: Start by washing and thoroughly drying your mixed spring greens. Place them in a large salad bowl. Next, dice the cucumber and green bell pepper into bite-sized pieces. Thinly slice the green onions and chop the fresh parsley. Add all these prepared green vegetables to the bowl with the spring greens.
- Cook the Edamame (if needed): If your shelled edamame is frozen and not pre-cooked, bring a small pot of lightly salted water to a boil. Add the edamame and cook for 3-5 minutes until tender-crisp. Drain well and rinse with cold water to stop the cooking process and cool them down. Add the cooled edamame to the salad bowl.
- Dice the Avocado: Carefully cut the ripe avocado in half, remove the pit, and scoop out the flesh. Dice it into uniform cubes. Gently add the diced avocado to the salad bowl, being mindful not to mash it.
- Add the Seeds: Sprinkle the pumpkin seeds and sunflower seeds over the vegetables in the salad bowl. These will add a delightful crunch and extra nutrients to your salad.
- Whisk the Dressing: In a small bowl or jar, combine the olive oil, apple cider vinegar, Dijon mustard, minced garlic, salt, and black pepper. Whisk vigorously or shake the jar until the dressing is well combined and emulsified. Taste and adjust seasonings if necessary.
- Dress and Serve: Pour the prepared dressing over the ingredients in the large salad bowl. Gently toss the salad until all the vegetables and seeds are evenly coated with the dressing. Serve immediately to enjoy the freshest flavors and textures.
Easy Variations And Serving Ideas That Fit Real Life
This High-Protein Spring Cobb Salad is incredibly adaptable, making it easy to fit into any meal plan or preference. For a kid-friendly twist, consider serving the components separately on a platter, allowing children to pick and choose what they want. You can also add some grilled chicken strips or hard-boiled egg wedges for those who prefer a non-plant-based protein boost.
To vary the flavors, try adding crumbled feta or goat cheese for a tangy kick, or a sprinkle of nutritional yeast for a cheesy, umami flavor. If you’re a fan of spice, a pinch of red pepper flakes in the dressing or a few slices of jalapeño can add a pleasant heat. For a heartier meal, serve this salad alongside a warm bowl of quinoa or brown rice. It also makes an excellent side dish for a summer barbecue, complementing grilled corn on the cob or veggie burgers. For a party or buffet, arrange the ingredients in distinct rows on a large platter before dressing, creating a beautiful visual display that invites guests to customize their own portions.
Common Slip-Ups And How To Avoid Them
Even with a simple recipe like this High-Protein Spring Cobb Salad, a few common mistakes can impact the final result. Knowing how to avoid them will ensure your salad is always fresh and delicious.
One frequent slip-up is over-dressing the salad. Too much dressing can make the greens soggy and overpower the fresh flavors of the vegetables. To avoid this, always start with half the dressing, toss, and then add more if needed, until the ingredients are lightly coated. It’s easier to add more than to take it away.
Another common issue is not thoroughly drying the greens. Wet greens will dilute the dressing and prevent it from adhering properly, leading to a watery and less flavorful salad. Use a salad spinner or pat the greens dry with paper towels before adding them to the bowl.
Adding avocado too early can also be a problem. Avocado tends to brown quickly once cut and exposed to air. To keep it fresh and vibrant, dice the avocado just before you’re ready to assemble and serve the salad, or toss it gently with a little lemon juice to slow down oxidation.
Finally, not seasoning the dressing properly can result in a bland salad. Always taste your dressing before adding it to the salad. Adjust the salt, pepper, and vinegar to oil ratio until it perfectly balances sweet, savory, and tangy notes. A well-seasoned dressing elevates the entire dish.
How To Store It And Make It Ahead Without Ruining Texture
Storing this High-Protein Spring Cobb Salad properly is key to maintaining its freshness and vibrant texture. If you plan to make it ahead, it’s best to store the components separately and assemble just before serving.
For make-ahead preparation: Prepare and chop all the vegetables (except avocado) and store them in airtight containers in the refrigerator. Whisk the dressing and store it in a separate airtight jar. Cooked edamame can also be stored separately. When you’re ready to eat, dice the avocado, combine all the solid ingredients in a large bowl, and then dress the salad. This method will keep your greens crisp and prevent the avocado from browning.
For storing leftovers: If you have dressed salad leftover, it’s best consumed within 1-2 days. The greens will soften over time, and the avocado may brown slightly. Store the dressed salad in an airtight container in the refrigerator
FAQs
- Can I make these ahead? Yes—prep ahead, refrigerate, then serve when ready.
- How long do leftovers last? Store covered in the fridge for 3–4 days for best texture.
- Can I adjust sweetness? Yes—add more or less sweetener to taste.
- Can I change the fruit? Yes—swap strawberries for blueberries, raspberries, or sliced banana.
