Tasty High Protein Broccoli Salad

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Growing up, I thought broccoli salad was just raw florets with some ranch dressing. That’s how we always had it at family gatherings, and honestly, I wasn’t a fan. My kids would push it around their plates too, leaving a sad pile of untouched green trees.

Then I discovered this protein-packed version, and it changed everything. The trick isn’t just throwing ingredients together – it’s about balancing flavors and textures while sneaking in that extra protein. Now when I bring this to potlucks, people actually ask for the recipe, and my kids? They go back for seconds.

What Kind of Broccoli Should I Use?

For this salad, you can use either regular green broccoli or its slightly sweeter cousin, broccolini. The standard green broccoli you find at most grocery stores works perfectly – just make sure to choose heads that are deep green with tight, compact florets and no yellowing. Don’t toss those stems! They’re completely edible and add a nice crunch to your salad – just peel the tough outer layer and slice them thinly. If your broccoli came with leaves attached, you can chop those up and add them too – they’re perfectly edible and nutritious.

Options for Substitutions

This protein-packed salad is super adaptable! Here are some easy swaps you can try:

• Broccoli: While broccoli is the star here, you could use cauliflower or a mix of both. Brussels sprouts (halved and roasted) would work too, though they might need a bit more cooking time.
• Tofu: Not a tofu fan? Try tempeh instead, or use diced chicken breast if you’re not vegetarian. Just make sure to cook it thoroughly before adding to the salad.
• Chickpeas: Any beans work here – try white beans, kidney beans, or even lentils. Just make sure they’re well-drained to keep your salad crisp.
• Walnuts: Feel free to swap with pecans, almonds, or pumpkin seeds. Any nuts or seeds you like will add that nice crunch.
• Dried cranberries: Raisins, chopped dried apricots, or dried cherries work just as well for that sweet-tart pop.
• Arugula: Any tender greens will do – spinach, mixed baby greens, or kale (massaged if using full-size leaves) are all good options.
• Maple syrup: Honey or agave nectar can replace maple syrup in the dressing. Just start with a little less as they tend to be sweeter.

Watch Out for These Mistakes While Cooking

The biggest mistake when preparing this protein-packed broccoli salad is overcooking the broccoli – you’ll want to roast it just until it’s tender-crisp and slightly charred, about 15-20 minutes at 400°F, to maintain its nutrients and prevent mushiness. Another common error is not pressing the tofu well enough, which can make your salad watery – wrap it in paper towels and place a heavy object on top for at least 30 minutes before cooking to remove excess moisture. To keep your salad fresh and crisp, avoid adding the dressing too early; instead, toss the vegetables with the dressing just before serving, and if meal prepping, store the components separately in the refrigerator. For the best texture and flavor balance, make sure to chop your broccoli into bite-sized pieces and toast the walnuts lightly in a dry pan until fragrant – this simple step adds an extra layer of nutty flavor to your salad.

What to Serve With High Protein Broccoli Salad?

Since this broccoli salad is already packed with protein and veggies, it works great as a complete meal on its own, but there are some nice ways to round it out! A slice of crusty whole grain bread or warm pita makes a perfect companion to help soak up the tasty dressing. For a heartier meal, you could serve this alongside a cup of warming soup like lentil or butternut squash – especially nice during cooler months. If you’re bringing this to a picnic or potluck, it pairs really well with classic sides like corn on the cob or roasted sweet potato wedges.

Storage Instructions

Keep Fresh: This protein-packed broccoli salad stays good in the fridge for about 3-4 days when stored in an airtight container. The flavors actually get better as they mingle together! If you’re planning to store it, you might want to keep the arugula separate and add it just before serving to keep it from wilting.

Prep Ahead: You can prep most components of this salad in advance. Roast the broccoli, prepare the tofu, and mix the dressing up to 2 days ahead. Store each component separately in the fridge, then combine everything when you’re ready to serve. This makes putting together a quick lunch or dinner super easy!

Pack: This salad is perfect for meal prep! Layer the ingredients in your container with the dressing at the bottom, followed by the heartier ingredients like broccoli, chickpeas, and tofu, and keep the greens and nuts on top. This way, nothing gets soggy and everything stays fresh until lunchtime.

Preparation Time	15-20 minutes
Cooking Time	45-55 minutes
Total Time	60-75 minutes
Level of Difficulty	Medium

Estimated Nutrition

Estimated nutrition for the whole recipe (without optional ingredients):

• Calories: 1200-1400
• Protein: 50-60 g
• Fat: 75-85 g
• Carbohydrates: 120-130 g

Ingredients

• 1 1/2 pounds broccoli (approximately 8 cups of cut florets and stems)
• Drizzle of olive oil, lemon juice, or balsamic vinegar for roasting
• Pinch of garlic powder
• Salt or salt substitute, to taste
• Sprinkle of mustard powder
• 1 can chickpeas (15-ounce, drained and rinsed, or 1 1/2 cups cooked)
• 14 to 16 ounces of super firm or pressed extra-firm tofu
• Sprinkle of paprika
• Touch of sumac (optional)
• 2 tablespoons hemp seeds (optional)
• 1/2 cup chopped raw walnuts
• 1/2 cup unsweetened dried cranberries (or barberries, optional)
• 4 cups roughly chopped arugula (or baby arugula, baby kale, or spinach)
• Zest and juice of 2 medium lemons
• 1/4 cup extra-virgin olive oil
• 2 tablespoons grainy mustard or dijon
• 1 teaspoon maple syrup, adjust to taste
• 1 1/2 teaspoons dried oregano (or marjoram, optional)
• 4 garlic cloves
• Salt and pepper to taste

Step 1: Prepare and Season the Broccoli

Preheat your oven to 400ºF.

Begin by cutting the broccoli into florets and use a vegetable peeler to remove the tough outer layers from the stems.

Chop the stems into bite-size pieces.

Transfer both the stems and florets to a large baking sheet.

Drizzle olive oil over them, sprinkle with garlic powder, and add salt to taste.

Toss to ensure the broccoli is coated evenly.

Step 2: Roast the Broccoli

Place the seasoned broccoli in the preheated oven and roast for about 20 minutes until the broccoli becomes golden brown.

After roasting, add a generous dash of mustard powder, toss to coat, and then set the broccoli aside.

Step 3: Season and Bake Chickpeas and Tofu

On another large baking sheet, combine the chickpeas and tofu.

Drizzle with olive oil or tamari, and season with a dash of paprika, sumac (optional), garlic powder, and salt to taste.

Toss well to ensure even coating.

Bake them in the oven for about 25 minutes, alongside the broccoli.

Remember to toss the tofu cubes and chickpeas after 10 minutes to promote even cooking.

Bake until they are golden brown.

Step 4: Combine the Salad Ingredients

Once the tofu and chickpeas have finished baking, transfer them to a large mixing bowl.

Add the roasted broccoli, hemp hearts, walnuts, cranberries, and arugula to the bowl.

Gently toss to combine all the ingredients.

Step 5: Prepare the Dressing and Dress the Salad

In a medium bowl, prepare the dressing by combining lemon zest, lemon juice, olive oil, mustard, maple syrup, and oregano.

Press garlic directly into the bowl and whisk well until all ingredients are blended.

Season with salt and pepper to taste.

Pour the dressing over the bowl of salad ingredients and mix thoroughly to combine.

Serve and enjoy your flavorful roasted broccoli and tofu salad!