I created this high-protein broccoli salad based on the Little Mermaid, Claudia’s favourite Disney movie, but this is a story for another time (which will come soon). 🧜🏻♀️
My son took one look at the salad and didn’t even want to try it (as kids decide to do so once in a blue moon). But like with everything I make, he has to try the “polite bite” aka one (or two) bite(s) before he decides he doesn’t want another bite. (Scroll down all the way down to the end of this page if you want to know my second tip for dealing with kids who say/think/decide they don’t like a particular food. ⬇️)
My son tried one bite, had a second bite, then he ate the entire bowl of salad. He even requested a second helping and wasn’t very happy when he found out that there was none left, since his dad and sister loved the salad and quickly took care of it.
The flavour of the broccoli salad is even better the next day, as the flavours have a chance to meld.
It’s a great salad for meal planning. It lasts in the fridge for three days and you can relax knowing your lunch is covered. Scroll down to check out the video on how to make it and see my meal prep idea.
Even better, the salad is rich in protein from tofu, quinoa and feta. Soooo good!
Your Guide For This High-Protein Broccoli Salad
- Benefits For The Brain
- How To Make This Recipe
- Watch The Recipe Video
- Boost The Nutrition Of This Recipe
- Frequently Asked Questions
High-Protein Broccoli Salad – Benefits For The Brain
Did you know that avocado oil is packed with healthy monounsaturated fats, particularly oleic acid, which help keep the brain’s blood flow smooth and steady? It’s also armed with vitamin E, an antioxidant that protects brain cells from free radicals.
Broccoli supports brain health due to its rich array of vitamins, minerals and antioxidants, including vitamin K, vitamin C and sulforaphane. These nutrients help protect brain cells from oxidative stress, reduce inflammation and support healthy brain development.
Hemp seeds contribute to brain health by providing omega-3 fatty acids for brain cell integrity and supporting cognitive processes. The protein in hemp seeds helps neurotransmitter synthesis, optimizing brain communication, while the fiber promotes cardiovascular health, crucial for proper blood flow to the brain.
Storing, freezing and reheating tips
Store
Store the broccoli salad in the fridge for up to 3 days.
Freeze
I don’t recommend freezing as the texture and flavour will change. Broccoli has a high water content and when frozen, it tends to become mushy and lose its crispness. Even more, the other ingredients in the salad may not freeze well and could separate or become watery upon thawing.
Watch how to make it step-by-step!
How To Boost The Nutrition Of The Broccoli Salad
If you’d like to add even more nutrition to this salad, nuts (such as cashews, pecans, walnuts, pistachios or tamari almonds), more seeds (such as sesame seeds) or more dried fruit (such as raisins or apricots) are all great choices.
High-Protein Broccoli Salad Recipe
- Prep Time: 20 mins
- Cook Time: 20 mins
- Total Time: 40 mins
- Yield: 4–6 servings 1x
- Category: Salad
- Method: Boiling and frying
- Cuisine: American
- Diet: Vegetarian
Description
You’ve got to try this vibrant and nutritious broccoli salad! It’s an amazing combo of crunchy broccoli, sweet carrots, tangy red onions and creamy feta cheese, all tossed with a medley of wholesome quinoa, seeds and dried cranberries. With crispy, seasoned tofu on top for a protein-packed punch. One bite, and you’ll be hooked!
Ingredients
- 1 lb raw broccoli, chopped very small
- 1/2 cup raw quinoa
- 2/3 cup feta, cubed or crumbled
- 1/3 cup carrot, grated
- 1/3 cup red onion, chopped small
- 1/4 cup dried cranberries
- 1 tablespoon of each: pumpkin seeds, hemp seeds, sunflower seeds
- 1/2 teaspoon sea salt
- 1/8 teaspoon black pepper
Dressing
- 4 tablespoons olive oil
- 3 tablespoons maple syrup
- 2 tablespoons lemon juice
- 1 tablespoon apple cider vinegar
Optional
- 1/2 lb extra-firm tofu sprinkled with paprika, smoked paprika, soy sauce and fried in 2 tablespoons of avocado oil (see notes)
Instructions
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Cook the raw quinoa in 1 cup of water for approximately 15 minutes.
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While the quinoa is cooking, fry the tofu. First, cube it, sprinkle it with paprika and smoked paprika. Add a splash of soy sauce. Then fry the tofu in coconut oil on both sides, 3-4 minutes on each side. Then set aside.
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Chop the broccoli florets in very small pieces. I like to freeze the stems and use them in veggie broths or soups.
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Grate the carrot.
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Chop the red onion.
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Add all the salad ingredients (broccoli, red onion, carrot, crumbled feta, pumpkin seeds, hemp seeds, sunflower seeds and dried cranberries) to a big bowl.
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Add the quinoa once it’s cooled.
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Combine the dressing ingredients in a mason jar and shake it well.
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Add the dressing to the salad and mix everything until well combined.
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Place it in meal prep jars if you’d like.
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Add the tofu.
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Taste. Add more lemon juice, sea salt and black pepper if needed.
Enjoy!
Notes
You could omit fried tofu or replace it with other sources of protein (chicken, turkey, salmon, etc.). The salad also has other sources of protein such as quinoa, feta and 3 types of seeds.
These cute meal prep jars can be found here.
Frequently Asked Questions For High-Protein Broccoli Salad
What can you use instead of…?
Swap red onion with finely chopped shallots or green onions.
Substitute feta cheese with crumbled goat cheese, shredded Parmesan, diced mozzarella, or cubed cheddar.
Feel free to mix and match different seeds based on what you have in your fridge and pantry. Sesame seeds and ground flaxseeds are great choices.
Replace dried cranberries with other dried fruits like raisins, chopped apricots, dried cherries, or chopped dates.
Substitute olive oil with other healthy oils like avocado oil or grapeseed oil.
Replace maple syrup with raw honey.
Is this high-protein broccoli salad vegan?
No, but if you take out the feta cheese, then the broccoli salad will be vegan.
Can I make it vegetarian?
The broccoli salad is vegetarian.
Is this salad recipe gluten-free?
Yes, the broccoli salad is gluten free.
Can I make it dairy free?
Omit the feta for a dairy-free broccoli salad.
How can I make the broccoli salad soy free?
You can replace the tofu with your choice of protein: grilled chicken, turkey, chickpeas or salmon.
What goes well with the broccoli salad?
Pair this broccoli salad with a slice of quiche or frittata for a light and refreshing lunch or brunch.
What To Cook Next
And if you are looking for another meal plan idea, this kale salad fits the bill perfectly. It’s the only kale salad you’ll ever need.
Tip #2 – how to help your child realize that they like a particular food you made for them with care and love?
Don’t stop making that particular food and have them try the “polite bite” each time you make it. It’s very likely that they will slowly warm up to it and end up liking it. It might take a day, a few weeks or a year. But it’s VERY likely that they will start enjoying it.
This happens with my kids time and time again. Pickles, sushi, pickled beets (and many others) were all foods my son didn’t like at the start and now either likes or really enjoys. Quinoa salad, chickpea salad and many other foods my daughter didn’t like at the start. And now she eats them happily each time I make them.
It will take time and patience, but all will be worth it in the end! 💖
