Perfect Protein Salad

There are a few things you should always have on hand in your Whole30 kitchen: Basic Mayonnaise, Bone Broth, Perfect Boiled Eggs, and some kind of Protein Salad. Why are we focused on portable protein? It’s easy to grab-and-go with vegetables, fruit, and healthy fats, but protein can be tough when you’re in a hurry. And we really don’t want you to skip protein—it’s the most satiating of all the macronutrients.

Translation: It’s what keeps you full between lunch and dinner, and less likely to dip into your office-mate’s candy jar.

This is where an easy, versatile protein salad comes in. Use leftover chicken, tuna, salmon, or eggs, and stock your pantry with canned chicken or fish so you’ll always have some at the ready. Hold all the ingredients (and flavors) together with a creamy base and an acid. Store the salad in the fridge and you’ll always have some quick and easy protein on hand, or something to take to the office for lunch. Depending on your ingredients, a Protein Salad will keep for up to 3 to 5 days, so make a big batch and vary what you add so you’ll never get bored.

Also, use a big bowl. Bigger than you think you need. We know this from experience—sometimes we get a little out of hand with our protein salad additions.

Mix and match your additional ingredients, using whatever you have on hand—any combination of fruit, vegetables, nuts and seeds, and fresh herbs and spices is fair game. Here are some of our favorite salad combinations:

Traditional: Take a traditional approach with sliced grapes, celery, onion, and slivered almonds.

Greek: Go Greek with Kalamata olives, roasted tomatoes, pine nuts, and basil, using red wine vinegar as your acid.

Asian: Get Asian-inspired with mandarin orange slices, celery, chopped kale, and cilantro, and using rice wine vinegar or lime juice.

Summer: Focus on fruit with sliced strawberries, blueberries, green onion, pecans, and fresh parsley.

Fall: Think fall with diced apples, roasted sweet potato or butternut squash, sweet onions, a handful of raisins, and toasted walnuts, with apple cider vinegar as your acid.

protein salad

Serves 2 (with leftovers)

Prep Time: 10 to 15 minutes

  • 1 pound cooked or canned chicken, salmon, or tuna, or 8 hard-boiled eggs
  • ¼ cup creamy base, such as Basic Mayonnaise
  • 2 tablespoons acid, such as lemon juice
  • ¼ teaspoon salt
  • ⅛ teaspoon black pepper
  • Additional ingredients of choice

If you’re using canned chicken, tuna, or salmon, you’ll need 3 cans (5 to 6 ounces each). Start the salad off with just ¼ cup mayo and the juice of 1 lemon or lime (or 2 tablespoons vinegar). You can always add more if you want your salad creamier or tangier. Serve on its own, over a bed of lettuce, in a hollowed-out tomato or bell pepper, or inside ribs of celery.

If necessary, chop or shred the protein into large chunks. Combine the protein and mayo in a large mixing bowl and mix thoroughly. Add the lemon juice, salt, pepper, and any additional ingredients, and stir to combine.

✪Pro Tip The creamy base can be Basic Mayonnaise, Egg-free Mayo, or mashed avocado. The acid can be lemon juice, lime juice, apple cider vinegar, white vinegar, red wine vinegar, or rice wine vinegar.