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32-ounce salad jar with olive oil, lemon juice, chopped cucumber, tomato, red onion, roasted chickpeas, quinoa, hemp seeds, and cilantro.
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5 from 15 votes

High-Protein Chickpea Quinoa Salad

8-ingredient High-Protein Chickpea Quinoa Salad with over 25 grams of protein per serving. Gluten-free. Perfect for meal prep. Serves 3 to 6.
Prep Time10 mins
Cook Time5 mins
Roasting chickpeas (optional)18 mins
Total Time15 mins
Course: Salad, Side Dish or Main
Cuisine: Vegan
Diet: Vegan, Vegetarian
Servings: 3 Jars
Calories: 867kcal


  • 30 ounces chickpeas 2 (15-ounce) cans, drained, and rinsed (or 3 cups cooked)
  • Dash of paprika (optional)
  • Dash of garlic powder (optional)
  • ¼ cup plus ½ tablespoon extra-virgin olive oil plus more for drizzling
  • 1 cup dry quinoa or 4 cups cooked
  • 5 medium Roma tomatoes diced (about 8 ounces)
  • Salt to taste
  • ¼ cup plus 3 tablespoons lemon juice (about 3 medium lemons)
  • 1 long English cucumber diced (about 3 cups)
  • 1 ½ cups diced red onion (about 1 medium)
  • ½ cup plus 1 tablespoon hemp seeds or hearts (optional)
  • 1 cup chopped fresh cilantro


  • Roast the chickpeas (optional): Preheat the oven to 425ºF. Rub the chickpeas between layers of a kitchen or paper towel to dry. Transfer them to a large bowl. Add a generous dash of paprika, garlic powder, and salt, plus a drizzle of olive oil. Toss until evenly coated. Place them on a large rimmed baking sheet in a single layer. Roast for 15 minutes. Change the oven setting to broil and cook for about 3 minutes more, or until crispy.
  • Cook the quinoa according to the directions on the packet. Set aside for 5 minutes. Fluff with a fork. Transfer to a large rimmed dish to cool.
  • Drain tomatoes (optional): Meanwhile, transfer the chopped tomatoes to a strainer. Add a generous dash of salt and toss until evenly coated. Set aside to drain. Toss the tomatoes to remove excess liquid.
  • Make jars (optional): Place 3 (32-ounce) Mason jars in a row. To each jar, add 1 ½ tablespoons olive oil, salt and pepper to taste, 2 tablespoons plus 1 teaspoon lemon juice, 1 cup cucumber, ¾ cup tomatoes, ½ cup red onion, 1 cup chickpeas, 1 ⅓ cups quinoa, 3 tablespoons hemp seeds (if using), and ⅓ cup cilantro. Cover and refrigerate up to 5 days.
  • For serving:
    Jars: Invert the jar and shake it over a medium bowl. Mix to combine. Add salt, pepper, and more lemon juice to taste.
    Skip the jars and combine the salad and dressing in a large bowl instead. Add salt and pepper to taste.



  • Hemps seeds (or hearts) add 10 grams protein to each jar. Without them, each jar contains 25 grams protein. 
  • Servings: 1 to 2 servings per jar
  • Roasting the chickpeas, and salting the tomatoes, adds more depth of flavor, but these steps are optional. Roast chickpeas on a large rimmed sheet in a single layer for crispiest results. The broil setting is equivalent to the grill setting on some ovens. 
  • Drain the tomatoes well before adding them to the jars.
  • Cook the quinoa in vegetable broth instead of water for additional flavor.
  • Mason jars: To fit this salad into jars in equal amounts without leftovers, the combined jar capacity must equal 96 ounces. For example, you can use 8 (12-ounce) jars, 6 (16-ounce) jars, and so on. Refrigerate them lid-side up for up to 5 days.
  • Skip the jars and combine the salad and dressing in a large bowl instead. Refrigerate for up to 4 days in an airtight container.


Serving: 1 Jar | Calories: 867kcal | Carbohydrates: 90g | Protein: 36g | Fat: 42g | Saturated Fat: 5g | Polyunsaturated Fat: 18g | Monounsaturated Fat: 17g | Sodium: 120mg | Potassium: 1138mg | Fiber: 20g | Sugar: 7g | Vitamin A: 1447IU | Vitamin C: 30mg | Calcium: 206mg | Iron: 11mg