Name: High Protein Tomato Basil Salad
Prep time: 10 min
Total time: 10 min
Ingredients: 2 cups cherry or grape tomatoes, halved; 1 cup cooked chickpeas (drained and rinsed if canned); 1/4 cup fresh basil leaves, chiffonade; 2 tablespoons hemp seeds; 1/4 cup crumbled feta cheese (optional); 2 tablespoons extra virgin olive oil; 1 tablespoon balsamic vinegar; 1 small garlic clove, minced; 1/4 teaspoon salt; 1/4 teaspoon cracked black pepper

Tomato basil salad is already a summer favorite in my kitchen, but I wanted to take it up a notch. So, I created a version that doesn’t just taste fresh and vibrant—it also packs in a solid dose of protein. This High Protein Tomato Basil Salad is my go-to when I want something that feels light but still leaves me satisfied. The juicy burst of tomatoes, the aromatic punch of fresh basil, and a clever twist of protein-rich ingredients all come together for a bowl that hits every note.

What I love most is how effortless it is. It doesn’t need complicated steps or fancy tools. Just a few great ingredients, smart layering, and you’re done. Whether I’m having it for a quick lunch or serving it alongside grilled chicken or fish at dinner, this salad always disappears fast. And with every bite, I know I’m fueling my body with something both delicious and nourishing.

Why You’ll Love This High Protein Tomato Basil Salad

This isn’t just your usual tomato basil combo—it’s a powerhouse meal in disguise. Thanks to the addition of ingredients like hemp seeds, chickpeas, or even crumbled feta, you get texture, flavor, and plenty of plant-based protein. It’s naturally gluten-free, takes just 10 minutes to make, and is totally customizable. You’ll love how easily it fits into any meal plan, whether you’re eating light or bulking up your plate with wholesome ingredients.

What Kind of Tomatoes Work Best in a High Protein Tomato Basil Salad?

I’ve tried this salad with all kinds of tomatoes, and honestly, variety makes it shine. Cherry and grape tomatoes are perfect because they’re sweet, bite-sized, and hold their shape well. Heirloom tomatoes bring bold colors and rich flavor if you’re going for a rustic, beautiful presentation. If you’re using larger tomatoes, just make sure they’re ripe but firm so they don’t turn mushy when mixed. The key is choosing tomatoes that taste great on their own—because they’re doing most of the talking in this salad.

Options for Substitutions

The beauty of this salad is how flexible it is. Want to keep it vegan? Skip the cheese or use a plant-based alternative. Not a fan of chickpeas? White beans or edamame work just as well for that protein boost. If hemp seeds aren’t your thing, try chopped almonds or sunflower seeds. Fresh basil is essential, but if you’re out, arugula adds a peppery twist. And for the dressing, a simple olive oil and lemon mix can easily sub in for balsamic if that’s what you have on hand. You really can’t mess this up—just follow your taste buds.

Ingredients for this High Protein Tomato Basil Salad

Cherry or Grape Tomatoes
These are the heart of the salad—sweet, juicy, and vibrant. They add a burst of flavor and color to every bite.

Fresh Basil Leaves
Basil brings that signature herbaceous aroma that makes this salad feel ultra fresh and summery.

Cooked Chickpeas
They add creaminess and a surprising amount of protein, making this salad more filling and nutritious.

Hemp Seeds
A sneaky way to add plant-based protein and healthy fats. Plus, they offer a subtle nutty flavor and extra texture.

Crumbled Feta Cheese (optional)
Feta adds a salty, tangy element that contrasts beautifully with the sweet tomatoes. It also contributes protein and creaminess.

Extra Virgin Olive Oil
You need good quality olive oil for richness and to bring all the flavors together.

Balsamic Vinegar
This gives the salad a balanced acidity and a touch of sweetness, enhancing the tomatoes and basil.

Salt & Cracked Black Pepper
Essential for seasoning—these basics make the ingredients pop without overpowering them.

Garlic (minced)
Just a touch gives the dressing a gentle kick and ties everything together with savory depth.

Step 1: Prep the Tomatoes

Rinse your cherry or grape tomatoes and slice them in halves. If you’re using a mix of colors or heirloom varieties, chop them into even, bite-sized pieces to keep the texture consistent.

Step 2: Drain and Rinse Chickpeas

If you’re using canned chickpeas, rinse them thoroughly under cold water and let them drain well. This removes excess salt and gives the salad a cleaner taste.

Step 3: Chop the Basil

Gently stack and roll the fresh basil leaves, then slice them into thin ribbons. This technique, called chiffonade, releases the basil’s oils without bruising the leaves.

Step 4: Mix the Salad Base

In a large mixing bowl, combine the sliced tomatoes, chickpeas, basil, and crumbled feta (if using). Toss gently so the ingredients stay intact but begin to mingle.

Step 5: Make the Dressing

In a small bowl, whisk together olive oil, balsamic vinegar, minced garlic, salt, and pepper. Taste and adjust seasoning if needed—it should be tangy, rich, and well-balanced.

Step 6: Dress and Finish

Pour the dressing over the tomato mixture. Add the hemp seeds last so they maintain their texture. Toss everything lightly and let the salad sit for about 5 minutes before serving to let the flavors meld.

How Long to Cook the High Protein Tomato Basil Salad

This salad is completely no-cook, which makes it incredibly quick to pull together. From chopping to dressing, the whole process takes about 10 to 15 minutes. Letting it sit for 5 extra minutes before serving helps the flavors deepen, but it’s totally optional if you’re in a rush.

Tips for Perfect High Protein Tomato Basil Salad

Use ripe but firm tomatoes: Overripe tomatoes can turn mushy in the mix. Look for ones that are slightly firm to the touch but deeply colored.
Balance your acid and oil: A little goes a long way. Start with less balsamic and oil, then build up to taste so the dressing doesn’t overpower.
Salt last: Tomatoes release their juices when salted, so hold off until you’re ready to serve to avoid sogginess.
Chill it briefly: Letting the salad rest in the fridge for 10 minutes enhances the flavor—but don’t chill too long or the tomatoes lose their shine.
Toss gently: You want everything coated without smashing the tomatoes or chickpeas. A light hand makes all the difference.

Watch Out for These Mistakes While Cooking

Using unripe or mealy tomatoes: The flavor and texture of the salad rely heavily on fresh, juicy tomatoes. Always taste before chopping.
Overdressing the salad: Too much dressing can drown the ingredients and make everything soggy. Add it gradually and mix gently.
Forgetting to drain chickpeas well: Extra moisture from the chickpeas can dilute the flavor and ruin the texture. Make sure they’re dry.
Skipping the salt: A pinch of salt draws out the tomato juices and ties all the ingredients together. Just don’t go overboard.
Adding basil too early: Basil wilts quickly. Add it toward the end, just before tossing with the dressing.

What to Serve With High Protein Tomato Basil Salad?

Grilled Chicken Breast

The clean, smoky flavor of grilled chicken pairs beautifully with the fresh, tangy salad.

Garlic-Rubbed Toasted Sourdough

Crispy slices of sourdough brushed with garlic and olive oil make a perfect base or side.

Lemon-Herb Quinoa

Add even more plant-based protein with a citrusy quinoa that complements the salad’s brightness.

Baked Salmon

A fillet of tender, flaky salmon brings richness and omega-3s that work well with the salad’s freshness.

Roasted Vegetables

A medley of roasted bell peppers, zucchini, and eggplant adds a warm, earthy contrast.

Stuffed Avocados

Serve the salad inside halved avocados for a pretty and ultra-satisfying presentation.

Falafel Patties

Crispy falafel adds crunch and even more protein for a Mediterranean-inspired plate.

Storage Instructions

This salad is best eaten fresh, but if you do have leftovers, store them in an airtight container in the refrigerator for up to 2 days. Just keep in mind that the tomatoes will release more juice over time, and the basil may wilt. If you’re planning to make it ahead, keep the dressing separate and add it just before serving to preserve the texture and brightness. Avoid freezing—it doesn’t thaw well and the fresh ingredients will turn mushy.

Estimated Nutrition

The following is a general estimate for one serving (assuming 4 servings total) with feta and hemp seeds included:

Calories: 280
Protein: 13g
Fat: 16g
Carbohydrates: 22g
Fiber: 6g
Sugar: 6g
Sodium: 450mg

These numbers will vary slightly depending on the brand of ingredients and specific measurements, but it gives you a strong baseline for a nutrient-packed, high-protein salad.

Frequently Asked Questions

What protein options can I use besides chickpeas?

You can swap chickpeas for white beans, edamame, grilled tofu cubes, or even shredded rotisserie chicken if you’re not keeping it vegetarian.

Can I make this salad ahead of time?

Yes, but keep the dressing separate until just before serving to keep everything crisp and fresh.

Is this salad good for meal prep?

Absolutely. Portion it into containers and store the dressing on the side. It’s a great grab-and-go lunch for up to 2 days.

Can I skip the cheese to make it dairy-free?

Yes, the salad still tastes great without feta. You can add olives or avocado for richness if you want a replacement.

What’s the best oil to use?

Extra virgin olive oil is ideal for its smooth, fruity flavor, but avocado oil is a solid substitute if you prefer something milder.

Does this salad work as a full meal?

Yes, especially if you include chickpeas and hemp seeds. Add a slice of sourdough or a boiled egg for an extra boost.

How can I add more crunch?

Chopped almonds, sunflower seeds, or even toasted pita chips on top give a satisfying crunch.

What’s the best way to serve this at a gathering?

Serve it chilled in a shallow platter for easy scooping. Add a little extra basil and drizzle of balsamic glaze right before guests arrive for a nice finish.

Conclusion

This High Protein Tomato Basil Salad proves that something simple can still be exciting and deeply satisfying. It’s colorful, nourishing, and full of fresh summer flavor—with just the right amount of protein to power your day. Whether you’re making it for yourself or sharing it at a picnic or dinner table, this dish is always a hit. And once you’ve made it once, you’ll see how easy it is to adapt it to your mood, your pantry, or your guests.