How to make healthy weight gain salad with 10 recipes

Many people are facing problems in weight gain because their meals are high in nutrition. 

but they did not have any idea for a protein-rich, healthy snack. I am also facing the same problem, Then I started eating a healthy, protein-rich salad. So, today I will teach you how to make a healthy salad for weight gain, which really helps you to gain weight fast and complete your daily protein intake.

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How To Make Healthy Weight Gain Salad

If you are having trouble making a healthy salad, don't worry. Here are some healthy weight-gain salad recipes that will help you complete your calorie intake, meet your protein needs, and support your digestive health.

Lentil and Sprouts Salad

Image credit: pintrest

Ingredients:

• 1 cup cooked green or brown lentils
• 1 cup mixed sprouts (mung beans, chickpeas, and/or lentils)
• 1 cup finely chopped spinach
• 1/2 cup grated carrot
• 1/4 cup chopped red onions
• 1/4 cup pomegranate seeds
• 1/4 cup crumbled feta cheese (optional)

Dressing:

• 2 tablespoons olive oil
• 1 tablespoon apple cider vinegar
• 1 teaspoon Dijon mustard
• Salt and pepper to taste
• 1/2 teaspoon cumin powder

Quinoa and Tofu Salad

Image credit: pexels

Ingredients:

• 1 cup cooked quinoa
• 1 cup cubed tofu
• 1 cup cherry tomatoes, halved
• 1/2 cup diced cucumber
• 1/4 cup chopped red bell pepper
• 1/4 cup chopped red onions
• 1/4 cup fresh parsley, chopped

Dressing:

• 3 tablespoons balsamic vinegar
• 2 tablespoons olive oil
• 1 teaspoon maple syrup
• Salt and pepper to taste
• 1 teaspoon dried oregano

Chickpea and Sweet Potato Chaat

Image credit: pintrest

Ingredients:

• 1 cup boiled chickpeas
• 1 cup roasted sweet potato cubes
• 1/2 cup diced tomatoes
• 1/4 cup finely chopped red onions
• 1/4 cup chopped cilantro
• 1/4 cup roasted peanuts

Dressing:

• 2 tablespoons tamarind chutney
• 1 tablespoon chaat masala
• Salt to taste
• 1/2 teaspoon red chili powder (adjust to taste)

Barley and Black Bean Salad

Image credit: blue flame kitchen

Ingredients:

• 1 cup cooked barley
• 1 cup canned black beans, rinsed and drained
• 1 cup corn kernels (fresh or frozen)
• 1/2 cup diced red bell pepper
• 1/4 cup chopped green onions
• 1/4 cup crumbled queso fresco (optional)

Dressing:

• 2 tablespoons lime juice
• 2 tablespoons olive oil
• 1 teaspoon honey
• Salt and pepper to taste
• 1 teaspoon ground cumin

Spinach and Cottage Cheese Salad

Image credit: pintrest

Ingredients:

• 2 cups fresh spinach leaves
• 1 cup paneer (cottage cheese), cubed
• 1/2 cup cherry tomatoes, halved
• 1/4 cup thinly sliced red onions
• 1/4 cup sliced almonds
• 1/4 cup dried cranberries

Dressing:

• 2 tablespoons Greek yogurt
• 1 tablespoon lemon juice
• 1 teaspoon honey
• Salt and pepper to taste
• 1/2 teaspoon mustard powder

These salads provide a variety of flavors and textures while offering a good balance of protein, healthy fats, and carbohydrates to support weight gain in a nutritious way. Adjust ingredients according to your taste and dietary preferences.

How to make vegetable salad for weight gain

Vegetable salad is also important for weight gain. because for gaining weight our body need some high fibre foods, minerals, vitamins etc. Which are present in green leafy vegetables so here are some recipes of green vegetable salad for gain weight.

Palak (Spinach) and Moong Dal Salad

Image credit: pintrest

Ingredients:

• 2 cups fresh spinach leaves, chopped
• 1/2 cup yellow moong dal (split yellow lentils), cooked
• 1 small red onion, finely chopped
• 1 tomato, chopped
• 1 green chili, finely chopped
• 1 tablespoon grated coconut (optional)
• 1 tablespoon lemon juice
• Salt to taste
• Tempering: 1 tablespoon oil, 1/2 teaspoon mustard seeds, 1/2 teaspoon cumin seeds, a pinch of asafoetida (hing)

Instructions:

• Cook moong dal until soft but not mushy. Let it cool.
• In a bowl, combine chopped spinach, cooked moong dal, red onion, tomato, green chili, and coconut.
• In a small pan, heat oil. Add mustard seeds, cumin seeds, and asafoetida. Once they splutter, pour the tempering over the salad.
• Add lemon juice and salt. Toss well and serve.

Cabbage and Carrot Sambharo Salad

Image credit: pintrest

Ingredients:

• 2 cups finely shredded cabbage
• 1 cup grated carrot
• 1 green chili, finely chopped
• 1 tablespoon oil
• 1/2 teaspoon mustard seeds
• 1/2 teaspoon cumin seeds
• 1/4 teaspoon asafoetida (hing)
• 1/2 teaspoon turmeric powder
• 1 tablespoon lemon juice
• Salt to taste
• Fresh coriander for garnish

Instructions:

• Heat oil in a pan. Add mustard seeds, cumin seeds, and asafoetida.
• Add shredded cabbage, grated carrot, and green chili. Stir-fry for a few minutes.
• Add turmeric powder, salt, and lemon juice. Mix well.
• Garnish with fresh coriander and serve.

Kheera (Cucumber) and Mint Raita Salad

Image credit: pintrest

Ingredients:

• 1 large cucumber, diced
• 1 cup thick yogurt
• 2 tablespoons fresh mint leaves, chopped
• 1/2 teaspoon roasted cumin powder
• Salt to taste
• 1/2 teaspoon chaat masala (optional)

Instructions:

• In a bowl, mix diced cucumber, yogurt, chopped mint leaves, roasted cumin powder, and salt.
• Optionally, sprinkle chaat masala for extra flavor.
• Chill in the refrigerator before serving.

Bhindi (Okra) and Onion Salad

Image credit: vegan richa

Ingredients:

• 1 cup bhindi (okra), thinly sliced and sautéed until crisp
• 1 large red onion, thinly sliced
• 1 green chili, finely chopped
• 1 tablespoon chopped coriander leaves
• 1 tablespoon lemon juice
• 1/2 teaspoon chaat masala
• Salt to taste

Instructions:

• Sauté the sliced bhindi until crisp.
• In a bowl, combine sautéed bhindi, sliced onion, green chili, and chopped coriander.
• Add lemon juice, chaat masala, and salt. Toss well and serve.

Pudina (Mint) and Pomegranate Salad

Image credit: pintrest

Ingredients:

• 2 cups fresh mint leaves, chopped
• 1 cup pomegranate seeds
• 1 cucumber, diced
• 1/2 cup roasted peanuts
• 1 tablespoon lemon juice
• Salt to taste
• 1/2 teaspoon black salt (kala namak)

Instructions:

• In a bowl, mix chopped mint leaves, pomegranate seeds, diced cucumber, and roasted peanuts.
• Add lemon juice, salt, and black salt. Toss well and serve.
• These salads are not only delicious but also incorporate the vibrant and aromatic flavors of Indian cuisine

Frequently Asked Questions

 

how to get 30g of protein in a salad?

 

   

To get 30 grams of protein in a salad, you can include a combination of protein-rich ingredients. Here's one way to achieve this:

• Start with a base of mixed greens or spinach.
• Add 4 ounces of grilled chicken breast (about 30 grams of protein).
• Include half a cup of cooked quinoa (about 4 grams of protein).
• Mix in half a cup of chickpeas (about 7 grams of protein).
• Toss in a quarter cup of sliced almonds (about 6 grams of protein).
• Top with a hard-boiled egg (about 6 grams of protein).
• Drizzle with a Greek yogurt-based dressing for extra protein. 

This combination provides a total of approximately 30 grams of protein in your salad. Adjust portion sizes according to your dietary needs and preferences.

 

 

What is protein salad made of?

 

   

A protein salad typically includes a variety of ingredients that are rich in protein. Common components may include: 

• Grilled chicken breast or turkey slices
• Hard-boiled eggs or egg whites
• Canned tuna or salmon
• Tofu or tempeh cubes
• Cooked quinoa or lentils
• Chickpeas or black beans
• Cottage cheese or feta cheese
• Greek yogurt-based dressings
• Nuts like almonds, walnuts, or pecans
• Seeds such as pumpkin seeds or sunflower seeds

 

 

What is high in protein for salads?

 

   

• Grilled chicken breast or turkey slices
• Hard-boiled eggs or egg whites
• Canned tuna or salmonCrumbled feta or goat cheese
• chickpeas, black beans, or lentils
• Tofu or tempeh cubes
• Quinoa or edamame
• Greek yogurt-based dressings or hummus
• Nuts like almonds, walnuts, or pecans
• Seeds such as pumpkin seeds or sunflower seeds

 

 

How to eat salad for weight gain?

 

   

To eat salad for weight gain, focus on incorporating calorie-dense ingredients like avocado, nuts, seeds, and protein sources such as grilled chicken, tofu, or beans. Use a generous amount of healthy dressings or olive oil to increase calorie intake. Pair salads with higher-calorie sides or snacks and eat them as part of balanced meals.

 

 

How can I add protein to salad?

 

   

• Add grilled chicken breast or turkey slices.
• Include hard-boiled eggs or egg whites.
• Mix in canned tuna or salmon.
• Sprinkle with crumbled feta or goat cheese.
• Toss with chickpeas, black beans, or lentils.
• Top with tofu or tempeh cubes.
• Incorporate quinoa or edamame.
• Use Greek yogurt-based dressings or hummus as toppings.
• Drizzle with a vinaigrette made with olive oil and balsamic vinegar.
• Garnish with nuts or seeds like almonds, walnuts, or pumpkin seeds.

 

 

Which fruit salad is good for weight gain?

 

   

A weight gain-friendly fruit salad can include calorie-dense fruits like bananas, mangoes, avocados, and grapes. Adding nuts or seeds for extra protein and healthy fats can further enhance its calorie content. However, portion control is important to prevent excessive calorie intake while still supporting weight gain goals.

 

Conclusion

A healthy protein-rich salad or vegetable salad is good for weight gain. Because it contains a good amount of fibre and other multivitamins as well. And they are also high in protein, so start eating 1 salad a day before 1 hour of lunch or anytime according to your diet plan.