Filling vegan salads that will actually fill you up. Healthy recipes! (2025)

FAQs

What to put in salad instead of meat? ›

If you prefer vegan options, go beyond beans or tofu and try tempeh or seitan. If you love legumes like chickpeas in your salad, you may also love lentils, nuts, seeds or whole grains like farro or quinoa as additions.

Beans, pulses and grains add substance to a salad and really fill you up. They are also great at absorbing the flavours of the dressing. Try chickpeas, beans, cooked and cooled lentils, brown rice, quinoa, and couscous.

Carbs are important for energy and satiety. You can add carbs to your salads by adding croutons or by serving it with a side of crackers or bread. You can also make a delicious warm and cold salad with rice, roasted potatoes, sweet potatoes and/or quinoa. To take it to the next level, try to choose fiber-rich carbs.

Whole soy foods, such as edamame, tofu, tempeh, soy milk and soy nuts, are great sources of lean protein.

Oil and vinegar.

In general, dressings with fewer ingredients tend to be healthier. And it doesn't get any simpler than oil and vinegar. “This is a great option, because it won't have any added sugar or salt,” says Allers.

Are 2 eggs enough protein for breakfast? ›

Is 2 eggs a day enough protein? Two eggs give you 12 grams of hunger-satisfying protein. Although 2 eggs does not complete your daily protein needs, it's a great start. Eating two eggs in the morning ensures you are on the right track to hit your protein consumption goal by the end of the day.

That leads us to the final, and perhaps most important element of an amazing salad: dressing.

Mistake 1: Forgetting Protein

“People think of salad as this wimpy meal that's not very filling or exciting.” To remedy that, she advises including some protein and fat to make it more satiating. Poultry, fish, avocado, cheese, egg, nuts, or beans are all good options.

Instead, choose a high-quality, tasty protein like marinated tofu, black beans or lentils, crisped chickpeas (just quickly panfry them in a bit of oil and seasonings), chicken, or steak. One of my favorite easy protein sources for salads is Italian tuna.

No matter what your nutrition goals are, salads can be a regular part of your meat-free eating plan. Even without meat and fish, you can make a salad into a filling and satisfying meal.