Pea Salad Recipe (high protein lunch idea)
This pea salad recipe is perfect for meal prepping, parties, and events. It's high protein and high fiber. It's also gluten free!
Prep
10
min
Cook
10
min
Serves
5
people
Level
beginner
📝 Ingredients
Serves 5🥬Fresh Produce(3)
- 1/2 C. Avocado Mayonnaise
- 1/4 C. Fresh Parsley
- 1/2 C. Red Onion
🥩Meat & Seafood(2)
- 1 C. Chicken Breast
- 8 slices Uncured Turkey Bacon
🥛Dairy & Eggs(2)
- 1/2 C. Plain Greek Yogurt
- 1/2 C. Shredded Cheddar Cheese
🫙Pantry Staples(1)
- 1.5 Tbsp Raw Honey
🧂Spices & Seasonings(2)
- 1/4 tsp Black Pepper
- 1/4 tsp Sea Salt
🍯Sauces & Condiments(1)
- 1 Tbsp Apple Cider Vinegar
📦Other(2)
- 32 oz Frozen Peas
- 1/2 C. Raw Sunflower Seeds
Nutrition (per serving)
Calories
483
Protein
26g
Carbs
24g
Fat
32g
👨🍳 Instructions
- 1
Defrost the Peas: Add frozen peas to a strainer and run cool water over them making sure to break them up so they don’t stick together. Allow them to defrost and drain while you prep the other ingredients.
- 2
Make the Dressing: Add all dressing ingredients to a small mixing bowl and whisk until fully combined. Set aside.
- 3
Cook the Meats: Add bacon to a skillet over medium heat and cook until fully browned. Once done, place them onto a paper towel to drain any excess grease. Then, crumble them into bite size pieces. For the chicken, use pre-cooked rotisserie chicken or bake one chicken breast and shred it up once done.
- 4
Assemble the Salad: Once everything is ready, add all salad ingredients to a large mixing bowl. Pour the dressing over top and mix until everything is coated with the dressing. Let marinate in the fridge for a few hours or overnight for best flavor.
- 5
Add to Meal Prep Containers: If you’re having this pea salad for your weekly lunch meal prep, roughly divide it into 5 equal parts and transfer to your meal prep containers.
💡 Pro Tips
- ✓Thaw frozen peas in ice-cold water rather than at room temperature to preserve their bright green color and firm texture, as this slows chlorophyll degradation and maintains cell structure integrity.techniqueIce-cold water (32-40°F) vs. room temperature (68-72°F)
- ✓Whisk the dressing for 60-90 seconds until the Greek yogurt and avocado mayo form a stable emulsion; this prevents the acid (vinegar) from breaking the mixture and causing separation during the 12-24 hour marination period.timing60-90 seconds emulsification
- ✓Pat the drained peas completely dry with paper towels before mixing into the salad; residual water dilutes the dressing and reduces its concentration, cutting flavor intensity by up to 35% by the next day.technique35% flavor reduction with excess moisture
- ✓Marinate the assembled salad for 12-24 hours (not just a few hours) because the yogurt's lactic acid and vinegar's acetic acid require this time to denature pea proteins, making them absorb seasoning and develop deeper umami.timing12-24 hours optimal marination
- ✓Add fresh parsley immediately before serving or on day-of consumption, as extended refrigeration causes chlorophyll oxidation and turns it bitter; reserve it separately and toss in just before eating.ingredientAdd within 2 hours of consumption
Share this recipe
Prep
10
min
Cook
10
min
Serves
5
people
Level
beginner
Share this recipe
Pea Salad Recipe (high protein lunch idea)
This pea salad recipe is perfect for meal prepping, parties, and events. It's high protein and high fiber. It's also gluten free!
📝 Ingredients
Serves 5🥬Fresh Produce(3)
- 1/2 C. Avocado Mayonnaise
- 1/4 C. Fresh Parsley
- 1/2 C. Red Onion
🥩Meat & Seafood(2)
- 1 C. Chicken Breast
- 8 slices Uncured Turkey Bacon
🥛Dairy & Eggs(2)
- 1/2 C. Plain Greek Yogurt
- 1/2 C. Shredded Cheddar Cheese
🫙Pantry Staples(1)
- 1.5 Tbsp Raw Honey
🧂Spices & Seasonings(2)
- 1/4 tsp Black Pepper
- 1/4 tsp Sea Salt
🍯Sauces & Condiments(1)
- 1 Tbsp Apple Cider Vinegar
📦Other(2)
- 32 oz Frozen Peas
- 1/2 C. Raw Sunflower Seeds
Nutrition (per serving)
Calories
483
Protein
26g
Carbs
24g
Fat
32g
👨🍳 Instructions
- 1
Defrost the Peas: Add frozen peas to a strainer and run cool water over them making sure to break them up so they don’t stick together. Allow them to defrost and drain while you prep the other ingredients.
- 2
Make the Dressing: Add all dressing ingredients to a small mixing bowl and whisk until fully combined. Set aside.
- 3
Cook the Meats: Add bacon to a skillet over medium heat and cook until fully browned. Once done, place them onto a paper towel to drain any excess grease. Then, crumble them into bite size pieces. For the chicken, use pre-cooked rotisserie chicken or bake one chicken breast and shred it up once done.
- 4
Assemble the Salad: Once everything is ready, add all salad ingredients to a large mixing bowl. Pour the dressing over top and mix until everything is coated with the dressing. Let marinate in the fridge for a few hours or overnight for best flavor.
- 5
Add to Meal Prep Containers: If you’re having this pea salad for your weekly lunch meal prep, roughly divide it into 5 equal parts and transfer to your meal prep containers.
💡 Pro Tips
- ✓Thaw frozen peas in ice-cold water rather than at room temperature to preserve their bright green color and firm texture, as this slows chlorophyll degradation and maintains cell structure integrity.techniqueIce-cold water (32-40°F) vs. room temperature (68-72°F)
- ✓Whisk the dressing for 60-90 seconds until the Greek yogurt and avocado mayo form a stable emulsion; this prevents the acid (vinegar) from breaking the mixture and causing separation during the 12-24 hour marination period.timing60-90 seconds emulsification
- ✓Pat the drained peas completely dry with paper towels before mixing into the salad; residual water dilutes the dressing and reduces its concentration, cutting flavor intensity by up to 35% by the next day.technique35% flavor reduction with excess moisture
- ✓Marinate the assembled salad for 12-24 hours (not just a few hours) because the yogurt's lactic acid and vinegar's acetic acid require this time to denature pea proteins, making them absorb seasoning and develop deeper umami.timing12-24 hours optimal marination
- ✓Add fresh parsley immediately before serving or on day-of consumption, as extended refrigeration causes chlorophyll oxidation and turns it bitter; reserve it separately and toss in just before eating.ingredientAdd within 2 hours of consumption