These yummy add-ins will get you going.
Enhance the healthfulness of a fresh, crisp green salad by tossing in a handful of protein-rich foods. As little as a quarter cup of these add-ins will not only boost the salad’s nutrient content, but promises to keep you feeling fuller for longer.
- Reduced-fat cheeses, such as Cheddar or Swiss (1 ounce = 7 to 8 grams protein)
- Non-fat cottage cheese (½ cup = 15 grams protein) is so creamy you can use it instead of salad dressing.
- Water-packed canned tuna, such as albacore tuna. Three ounces—or half of a standard can—delivers 20 grams of protein.
- Edamame [eh-dah-MAH-may], or shelled fresh soybeans, contribute 14 grams of protein per ½-cup portion. Look for them in the frozen food or produce section of your market.
- Hard-boiled eggs—slice, quarter or chop one egg in your salad and reap 6 grams of protein.
- Leftover dinner meats or sliced deli meats, such as chicken, turkey and ham, offer about 20 grams of protein per delicious ½-cup serving.
- Heart-smart nuts and seeds bring salads crunch as well as a good portion of protein. Almonds, peanuts and pepitas—or pumpkin seeds—are the best bets, sprinkling on about 8 grams of protein per ¼-cup serving.
- Beans, the high-protein fruit, contain a super-economical 7 to 10 grams of protein per ½-cup serving. Drained and rinsed garbanzos, black beans and kidney beans add extra oomph to salads.