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5 astuces pour « protéiner » une salade

5 tips for adding protein to a salad

A salad is always good, but when you stick to just lettuce and a few seasonal vegetables, it's a safe bet that it won't be enough to keep you full until the next meal.

But there is indeed a way to turn your salad into a complete meal that will sustain you for hours: adding protein.

Whether animal or plant-based, proteins take longer to digest and contribute to a longer-term feeling of fullness.


Here are our 5 favourite ways to protein-pack our salads! 

1. Ready-to-eat fish

Whether you opt for smoked salmon or a modest can of tuna, fish is an easy way to add animal protein without having to plan for cooking. Their marine profile and strong flavour add a touch of gourmet flavours to your recipes.

2. Hard-Boiled Eggs

Very easy to prepare in advance at home, eggs offer a very affordable alternative to add protein to your meals in general and your salads in particular.

Don't have time or don’t feel like boiling eggs? Commercial marinated eggs can help you in a pinch. We are fond of those from Nutri, a Québec company.


3. Cheese

Although they are sometimes an overlooked source of protein, cheeses are great in a salad. Of course, some come with a good dose of fat; cottage cheese is an absolute must for a lighter protein option. Just drop it on top of your salad before drizzling it with dressing, and you're done!

4. Seeds and Nuts

Want to add texture and crunch to your salad? Seeds and nuts are very complete foods that make you feel full. What’s more: there's a whole world to explore. Think about pumpkin seeds, macadamia nuts, pecans, and hazelnuts. You'll always have plenty of choices!

Add even more flavour by toasting nuts before adding them to your salad. This is especially the case for pine nuts and sesame seeds, which can truly bring out the taste of your salad!

5. Legumes

Some people don’t appreciate legumes’ taste or texture; others find them difficult to digest.

Nevertheless, lentils, red beans, navy beans, chickpeas and many other varieties of legumes are available. And they are so affordable! Another benefit? They will make you feel fuller when you eat your salad. Be sure to drain and rinse canned legumes thoroughly; this will make them lighter on your stomach.


And how about you? What's your way of making sure you pack your salad with protein?

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