Try this High-Protein Roasted Broccoli Salad with chickpeas and tofu, all tossed in a tangy lemon vinaigrette. Packed with protein, fiber, and essential nutrients, this salad is perfect for meal prep, lunch, or dinner.
Nothing goes to waste with this healthy vegan salad recipe. The broccoli stems and florets are roasted for a satisfying, wholesome meal. Make this salad ahead of time. It's perfect for meal prep and kids love it too!
Whether you're a fitness enthusiast or just looking for a healthy salad option, this roasted broccoli salad will satisfy your taste buds and keep you full for hours.
This recipe was inspired by my Healthy High-Protein Meal-Prep Salad and this unbelievably healthy Strawberry Kale Salad. You might also enjoy this 10-minute High-Protein Miso Bowl.
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👩🏼🌾 Roasted Broccoli Salad Ingredients
- Broccoli
- Arugula
- Chickpeas
- Super firm or extra-firm tofu (optional)
- Walnuts
- Dried cranberries (unsweetened)
- Extra-virgin olive oil (brand voted cleanest by Consumer Labs)
- Whole grain mustard
- Garlic
- Lemon
- Hemp hearts (optional)
- Mustard powder
- Spices
See the recipe card for quantities.
🫛 Substitutions
- Arugula - add baby kale or spinach instead
- Tofu - substitute with an additional (15-ounce) can of chickpeas or 1 ½ cups of edamame as desired
- Chickpeas - use an additional (14 to 16-ounce) block of super firm or extra-firm tofu instead
- Dried herbs - add marjoram, oregano, thyme, basil, or herbs to dressing
- Garlic - substitute with 1 teaspoon of garlic powder as needed
- For oil-free, try this 5-Minute Oil-Free Vegan Salad Dressing on my site. Plus, you can bake the tofu, chickpeas, and broccoli in lemon juice, balsamic vinegar, or coconut aminos, along with the seasoning.
For more healthy dips and spreads, visit my Vegan Salad Recipes page.
📖 How to High-Protein Make Roasted Broccoli Salad
For the full recipe with quantities, scroll down to the bottom of the post. This is an overview.
- Cut the broccoli florets and peel the tough outer layers from the stems using a vegetable peeler. Chop the stems into bite-size pieces.
- Transfer the broccoli stems and florets to a large baking sheet. Toss them with a drizzle of olive oil, and garlic powder. Roast at 400ºF.
- Cook the broccoli for about 20 minutes, or until golden brown. Then add a generous dash of mustard powder and toss to coat. Set aside.
- Place the chickpeas and tofu onto a large baking sheet. Toss with a drizzle of olive oil or tamari, and a dash of paprika, sumac (optional), and garlic powder. Bake for about 25 minutes with the broccoli, or until golden and crispy. Toss the tofu and chickpeas after 10 minutes for even cooking.
- Once the tofu and chickpeas are golden brown, transfer them to a large bowl with the roasted broccoli, hemp hearts, walnuts, cranberries, and arugula.
- Add the lemon zest, juice, extra-virgin olive oil, whole-grain mustard, oregano, and maple syrup to a medium bowl. Press the garlic into the bowl. Whisk well until combined. Season with salt and pepper to taste. Add the vinaigrette to the salad ingredients and mix well to combine.
✔️ Expert Tips
- Optional: Use a vegetable peeler to remove the tough outer layers of the broccoli stem before chopping.
- For crispier chickpeas: Rub them dry between the layers of a clean dish towel or paper towel before seasoning. Spread them onto the baking sheet with the tofu with space for the hot air to pass in between.
- For soy-free, substitute one (14 to 16-ounce) block of tofu with an additional (14-ounce) can of chickpeas, or 1 ½ cups cooked chickpeas.
- For an antioxidant boost, add dried marjoram to the dressing.
- For oil-free, try my 5-Minute Oil-Free Vegan Salad Dressing available on my site. Bake the tofu, chickpeas, and broccoli with lemon juice, balsamic vinegar, or coconut aminos, and season to taste.
- Storage: Refrigerate leftover High-Protein Roasted Broccoli Salad in an airtight container for up to 5 days.
🙋🏽♀️ Recipe FAQs
Cook the broccoli, tofu, and chickpeas in advance. Sprinkle mustard powder on the broccoli. Place the broccoli, tofu, and chickpeas in an airtight container. Prepare the dressing and put it in a separate container. Store everything in the fridge for up to 5 days. When you’re ready to eat, add the rest of the salad ingredients and the dressing.
Broccoli has a special ingredient called sulforaphane. It has antioxidant, anti-inflammatory, and anti-aging properties. But to make sulforaphane, broccoli needs to mix two parts: a starter chemical and an enzyme called myrosinase. When you cook broccoli, the enzyme gets destroyed, so sulforaphane can’t form. This means raw broccoli can help stop cancer growth, but cooked broccoli like boiled, roasted, or steamed doesn’t have the same effect. Microwaving broccoli is a bit better because it keeps some of the cancer-fighting power.
Even though sulforaphane itself can handle heat, the enzyme can’t. So, if you want to get the benefits of raw broccoli even when it's cooked, chop up the broccoli and wait 40 minutes. This gives the sulforaphane time to form because the enzyme isn’t needed anymore. Then you can cook the broccoli and still get the health benefits.
All cruciferous vegetables have the sulforaphane-forming enzyme, myrosinase, including mustard greens. Therefore sprinkling some mustard powder on cooked broccoli is the same as adding back the enzyme, myrosinase. This reacts with the cooked broccoli to form sulforaphane. This trick can also be used to restore the nutritional benefits of frozen broccoli.
Extra virgin olive oil (EVOO) contains the highest percentage of polyphenols and antioxidants.
🍽️ Related Recipes
🫙 More Dressings
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📖 Recipe
High-Protein Roasted Broccoli Salad
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Ingredients
- 1 ½ pounds broccoli (about 8 cups cut florets and stems)
- Drizzle of olive oil or lemon juice, or balsamic vinegar for roasting
- Dash of garlic powder
- Salt or salt substitute to taste
- Dash of mustard powder
- 1 15-ounce can chickpeas drained and rinsed, or 1 ½ cups cooked
- 14 to 16 ounces super firm tofu or pressed extra-firm tofu
- Dash of paprika
- Dash of sumac (optional)
For the salad:
- 2 tablespoons hemp hearts (optional)
- ½ cup raw walnuts chopped
- ½ cup unsweetened dried cranberries or barberries (optional)
- 4 cups arugula roughly chopped, or baby arugula, or baby kale or spinach
For the lemon vinaigrette:
- 2 medium lemons zest and juice
- ¼ cup extra-virgin olive oil
- 2 tablespoons whole-grain mustard or Dijon
- 1 teaspoon maple syrup or to taste
- 1 ½ teaspoons dried oregano or marjoram (optional)
- 4 cloves garlic
- Salt and pepper to taste
Instructions
- Preheat the oven to 400ºF.
- Cut the broccoli florets and peel the tough outer layers from the stems using a vegetable peeler. Chop the stems into bite-size pieces.
- Season broccoli: Transfer the stems and florets to a large baking sheet. Toss them with a drizzle of olive oil, garlic powder, and salt to taste.
- Roast the broccoli for about 20 minutes, or until golden brown. Then add a generous dash of mustard powder and toss to coat. Set aside.
- Transfer the chickpeas and tofu to a large baking sheet. Toss with a drizzle of olive oil or tamari, and a dash of paprika, sumac (if using), garlic powder, and salt to taste.
- Bake for about 25 minutes at the same time as the broccoli. Toss the tofu cubes and chickpeas after 10 minutes so they cook evenly. Bake until golden brown.
- Combine: Once the tofu and chickpeas are done cooking, transfer them to a large bowl with the roasted broccoli, hemp hearts, walnuts, cranberries, and arugula.
Notes
- For crispier chickpeas: Rub them dry between the layers of a clean dish towel or paper towel before seasoning. Spread them onto the baking sheet with the tofu with space for the hot air to pass in between.
- For soy-free, substitute one (14 to 16-ounce) block of tofu with another (14-ounce) can of chickpeas or 1 ½ cups cooked.
- For oil-free, try this 5-Minute Oil-Free Vegan Salad Dressing on my site. Bake the tofu, chickpeas, and broccoli in lemon juice, balsamic vinegar, or coconut aminos, along with the seasoning.
- For an antioxidant boost, add dried marjoram to the dressing.
Nutrition
This information is provided as a courtesy and is an ESTIMATE only. Varying factors such as product types or brands purchased can change the nutritional information in any given recipe.
Meg says
I have made this several times, and can't get enough of it. I'm making it for a friend going through chemo right now - it's the perfect amount of filling and light - so will be perfect for her.
Nisha Melvani, RDN says
Sorry to hear about your friend. Hope she enjoys it. Thank you.
gwen says
Made this two times now and have to say I love it! First time I used half Brussels sprouts and half broccoli bc that's what I had. Husband loved it too. I don't tend to like meals that are all cold, so when I can have a salad with something warm on it, I love it. That being said, I love this salad cold as leftovers.
Nisha Melvani, RDN says
So happy to hear you are enjoying both ways! Thank you for leaving a comment!
GEETHA NARAYANAN says
Nisha - what is the best tool to measure our calorie during our meals?
Nisha Melvani, RDN says
There are so many tools these days! I like Eat this Much app. I do not count calories but eat fiber-heavy meals and focus on whole foods. I eat slowly as it takes at least 20 minutes to feel satiated. I also eat my dinner very early!
GEETHA NARAYANAN says
Nisha - Today I tried this recipe, it was delicious, tasty and kept me full for hours. Thank you.
Nisha Melvani, RDN says
So glad! Thank you.
GEETHA NARAYANAN says
I made this recipe today. it tasted delicious, the brocoli, along with tofu and greens is so filling. I do appreciate all your recipes as it has so many flavors and it is also simple to follow as well. I am 56 years old pre-diabetic, going through pos-menopause phase in my life. Wondering if you have any insights or meal plan for that? I am not necessarily wanting a tailor made just for me, but some general guidilines. I do appreciate your insights being a registered, vegan dietician. Thank you. Happy Holidays to you and to your family!
Nisha Melvani, RDN says
Hi. This article should help: https://cookingforpeanuts.com/menopause-diet/
Best, Nisha
JJ says
Hello! Please know how much your recipes are appreciated by my husband and me. This delicious salad is a huge hit with both of us, & our friends, too! Related to diet--I'm now 60 years old, and I trust your expertise and all of the research you do (& reference,) I'd really value your thoughts on (the latest buzz around) menopause and vegan eating/fat loss and lean muscle, bone, and organ health? Please know I'm not expecting personalized care--even references you trust would be amazing! Please forgive me if I've just not come across it here yet.<3 Huge thanks, and the best to you & yours!
Nisha Melvani, RDN says
Thank you so much for your kind words. I really appreciate them!
Nisha Melvani, RDN says
I will cover more on menopause soon!
David says
This salad is delish. I was honestly skeptical of the amount of lemon juice while mixing up the dressing, but it is sooo delicious! Can't decide if I like this one or your chipotle tahini one more. I made several substitutions based on what I had on hand: tempeh/tofu, cashews/walnuts, cherries/cranberries, and spinach/arugula. I imagine the original recipe is even more delicious. I appreciate what you do!
Nisha Melvani, RDN says
Thank you! I also appreciate you for being here and commenting.
Julia Breaux says
This was super tasty and delicious but if you actually combine all of the ingredients in the ratios that are being suggested, it comes out to 900 cal a portion.
Nisha Melvani, RDN says
It certainly does not come to 900. See the recipe card for calories. I am not sure what tool you are using to calculate your calories but it is completely off! I use a very good tool.
Ritzy says
Another to die for dish. There is ample food that I have spread over the week. My food budget has decreased dramatically. 🥇🏆🤩
Nisha Melvani, RDN says
Yayyy! That is truly so great to hear. I'm glad you are enjoying the recipes.
Laura says
I'll be making this tomorrow for sure! I've been curious though, when we cook the food at high temperatures how do the nutrients stay? Doesn't it essentially burn off the nutrients?
Nisha Melvani, RDN says
Heat sensitive nutrients like vitamin C will be diminished but some actually become more bioavailable, like carotenoids in carrots. It depends. That's why I tend to mix it up.
Sharon Empson says
Roasted broccoli salad is very yummy. I made it this morning and it was really delicious. It feels so good to eat something packed with protein and other healthy ingredients. I've been a vegan for about 5 years but had been feeling like I just needed more protein in my meals. Your recipes have been just what I've needed. Thank you for making them available to me and others. Love, sharon empson
Nisha Melvani, RDN says
So glad you enjoyed it Sharon. Thank you!
veronica Palmer says
This was a winner in our family. Even my tofu hating husband LOVED it. I can't wait to make it again!
Nisha Melvani, RDN says
Yay! I am glad it was enjoyed by everyone! Thank you.
Marguerite says
I had some friends over for a potluck vegan luncheon today and made this recipe. All I can say is that this will become a staple among salad choices for me, it was a huge hit. Everyone was happy they got to leave with a copy of the recipe.
Nisha Melvani, RDN says
Made my evening to read this! Thank you for sharing it!
Philip Roche says
I love the layout straight forward and simple. It makes,it easier for me. Today I will attempt to make salad and vibrant hummus. Love this it feels that I have finally found a regime that is going to aide my diet. Don't you dare go anywhere.
Nisha Melvani, RDN says
My plan is to stay! Thank you. Hope you love it!
Candace says
Absolutely delicious! Easy and nutritious-and definitely chock full of protein. I love the added complexity that the sumac and marjoram add. One suggestion: I missed the dry mustard powder because it wasn't listed in the ingredients, only in the directions. Would it be possible to add it there? I missed it when I went shopping for the ingredients.
Thank you for this awesome recipe.
Nisha Melvani, RDN says
I'm so sorry about that! Just added it. Thank you.
Paula says
Hi Nisha
The Roasted Broccoli Salad was delicious.
I appreciate all the additional information/tips you share about the ingredients that improve their beneficial health benefits.
Thank you!
Nisha Melvani, RDN says
I'm so glad you enjoyed it and found the info helpful. Have a great week.
Stuart Craig says
So, you are roasting the broccoli ,first for 20 min, then a second & third time?
Nisha Melvani, RDN says
Nope. Just for 20 minutes once. I just rewrote the instructions. Hope they are clearer now.