Roasted Beet High-Protein Salad

Name: Roasted Beet High-Protein Salad
Prep time: 15 min
Cook time: 30 min
Total time: 45 min
Yield: 4 servings
Ingredients: 3 medium-sized beets, roasted and diced; 1 can (15 oz) chickpeas, drained and rinsed; 1 cup mixed greens (spinach, arugula, etc.); 1/2 cup crumbled feta cheese; 1/4 cup walnuts, chopped; 1/4 cup red onion, thinly sliced; 2 tablespoons olive oil; 1 tablespoon balsamic vinegar; Salt and pepper to taste

Highlighted under: Light Nourishing Meal Ideas

I absolutely love this Roasted Beet High-Protein Salad! The combination of earthy roasted beets, crunchy nuts, and vibrant greens creates a dish that's not only visually appealing but also packed with nutrients. I find that the addition of protein-rich ingredients, like chickpeas and feta, enhances the flavor and makes it a satisfying meal option. Whether served as a hearty lunch or a side dish at dinner, this salad never fails to impress. Let me take you through how to make this delightful recipe from scratch.

Created by

Emily

Last updated on 2026-02-09T16:22:27.428Z

This Roasted Beet High-Protein Salad is one of my go-to recipes for gatherings. Recently, I prepared it for a picnic with friends, and it was a hit. I discovered that roasting the beets not only enhances their sweetness but also adds a wonderful depth of flavor to the entire dish.

One important tip I learned is to soak the chickpeas overnight if you're using dried ones. This makes them more tender and helps them blend beautifully with the dressing. The balance of textures—from crunchy to creamy—unites perfectly in this salad, making each bite a delightful experience.

Why You Will Love This Salad
Vibrant colors that brighten your plate
Packed with plant-based protein for energy
Versatile enough to serve as a main or side dish

The Importance of Roasting Beets

Roasting beets is a transformative process that brings out their natural sweetness and earthy flavor. When you wrap them in foil and roast them at 400°F (200°C), the high heat caramelizes their sugars, enhancing their depth. Be sure to check for tenderness after 30 minutes by piercing with a fork; they should yield slightly but not be mushy. If your beets are particularly large or dense, they may need up to 45 minutes in the oven.

Peeling roasted beets can be a bit messy, so I recommend using gloves to avoid staining your hands. Allow the beets to cool after roasting before handling them. The skin should slip off easily with a gentle rub of your fingers, and if you encounter stubborn spots, a vegetable peeler can help. The vivid color of the beets not only adds to the visual appeal of the salad but also to its nutrition.

If you're short on time, consider using pre-cooked vacuum-packed beets available in most grocery stores. These can save you up to an hour of preparation and still deliver a rich, sweet flavor, making them a great alternative if you're looking to whip up a salad quickly.

Balancing Textures and Flavors

This salad truly shines due to the contrast of textures. The roasted beets are tender and juicy, which pairs beautifully with the crunchy walnuts. The chickpeas add an element of creaminess, creating a delightful mouthfeel. For an even crunchier texture, you can toast the walnuts for 5-7 minutes in a dry skillet over medium heat until they’re golden brown and aromatic. Just keep an eye on them, as they can burn quickly.

Beyond texture, the balance of flavors in this salad is essential. The tanginess of the feta cheese perfectly complements the sweetness of the roasted beets, while the balsamic vinegar in the dressing adds a touch of acidity that brightens the dish. You can experiment with different vinegars, such as apple cider or red wine, which can impart unique flavor notes. Feeling adventurous? Adding a teaspoon of honey to the dressing can enhance the sweetness even further.

If you're looking to adapt this salad for dietary restrictions, consider omitting the feta for a dairy-free version. Nutritional yeast can be sprinkled on top as a substitute for a cheesy flavor without the dairy, while still being rich in protein. Additionally, using seeds like sunflower or pumpkin can provide a nutty flavor for those with nut allergies.

Ingredients

Salad Ingredients

3 medium-sized beets, roasted and diced
1 can (15 oz) chickpeas, drained and rinsed
1 cup mixed greens (spinach, arugula, etc.)
1/2 cup crumbled feta cheese
1/4 cup walnuts, chopped
1/4 cup red onion, thinly sliced
2 tablespoons olive oil
1 tablespoon balsamic vinegar
Salt and pepper to taste

Instructions

Directions

Roast the Beets

Preheat your oven to 400°F (200°C). Wrap each beet in aluminum foil and place them on a baking sheet. Roast for 30-35 minutes until they are tender when pierced with a fork. Allow to cool, then peel and dice.

Prepare the Salad

In a large bowl, combine the roasted beets, chickpeas, mixed greens, feta cheese, walnuts, and red onion.

Make the Dressing

In a small bowl, whisk together the olive oil, balsamic vinegar, salt, and pepper until combined.

Assemble and Serve

Drizzle the dressing over the salad and toss gently to combine. Serve immediately or chill in the refrigerator for up to an hour before serving.

Pro Tips

To save time, roast the beets in advance and store them in the fridge. The flavors will deepen as the salad sits, making it even more delicious.

Storage Tips

The Roasted Beet High-Protein Salad can be prepared in advance, making it a perfect option for meal prep. Store the salad components separately; the beets and chickpeas can be kept in an airtight container in the refrigerator for up to 3 days. The mixed greens, however, should be added just before serving to maintain their crispness.

If you want to prepare the dressing ahead of time, it can be whisked together and stored in the refrigerator for up to a week. Just give it a good shake or whisk before using, as the ingredients may separate during storage. Keep in mind that balsamic vinegar tends to become thicker when chilled, so a little extra olive oil can help loosen it up if needed.

Serving Suggestions

This salad makes a stunning centerpiece for any table, whether served as a main course or a side dish. Pair it with a grilled protein, like chicken or salmon, to complement the earthy flavors of the beets. For a lighter option, it’s a beautiful choice alongside a bowl of soup, making it ideal for lunch or dinner gatherings.

To elevate the presentation, consider adding edible flowers, such as nasturtiums or pansies, which not only add visually appealing colors but also a peppery flavor. A sprinkle of fresh herbs like parsley or dill can also provide a fresh burst that enhances the overall dish. Feel free to get creative with your garnishes to match your hosting style!

Questions About Recipes

→ Can I use pre-cooked beets?

Yes, pre-cooked beets can save time! Just dice them and toss them into the salad.

→ Is this salad vegan?

To make this salad vegan, simply omit the feta cheese or substitute it with a vegan cheese alternative.

→ How long does the salad last?

This salad can last in the refrigerator for up to 3 days, but it's best enjoyed fresh.

→ What other ingredients can I add?

Feel free to add ingredients like avocado, quinoa, or other seasonal vegetables!