If you’re on a high protein diet, just want to increase your protein, want to eat clean or increase the nutritional value of your food, this is for you. And thee flavors of this salad are — chef’s kiss! It is, by far, one of my favorite salads. This Barbecue Chickpea & Arugula Salad is the best kind of weeknight meal — fresh, filling, high-protein, and bursting with flavor. The smoky grilled corn, creamy avocado, tangy feta, and sweet-spicy barbecue chickpeas come together in a way that feels both light and satisfying.

It’s a perfect “I want something healthy but still crave-worthy” lunch or dinner. And yes — each serving gives you 23 grams of protein, which absolutely counts as high-protein, especially for a plant-forward salad like this.

Why You’ll Love This Salad

23g protein per serving (with easy ways to boost it)
Ready in only 15 minutes
Vegetarian, gluten-free, and easily dairy-free
Great meal-prep lunch
Balanced with protein, fiber, healthy fats, and complex carbs
Insanely pretty — a total Pinterest and Instagram dream

Want more high protein recipes? We’ve created the The Body Insight Method - but let’s get to this recipe first ↓

Ingredients (2 servings)

Nutrition (per serving)

Calories: 650
Protein: 23g
Carbs: 69g - 14g of fiber = 55g of net carbs (from whole foods only)
Fat: 36g

For the Salad

4 cups arugula
1 ear corn (organic if possible, frozen if fresh is not available), roasted (spray of avocado oil)
2 hard-boiled eggs
2 Roma tomatoes, sliced
½ small red onion, thinly sliced
1 avocado, sliced
1 can chickpeas, drained and rinsed
3 Tbsp Sweet Baby Ray’s Sweet & Spicy Barbecue Sauce
2 Tbsp feta cheese
2 Tbsp olive oil
Juice of 1 lime
Salt, to taste
Red pepper flakes, for garnish

Instructions

1. Roast the Corn
Spray a cast-iron grill pan or skillet with avocado oil. Grill the corn on medium-high heat until charred in spots, rotating halfway through. Cut the kernels off once cooled.

2. Make the Barbecue Chickpeas
Add chickpeas to a small pan with a sprinkle of salt and pepper. Lightly roast for 1–2 minutes.
Reduce heat to low and stir in the barbecue sauce. Let it warm and caramelize.

3. Slice All Veggies
Prep the tomatoes, onion, and avocado. Slice hard-boiled eggs in halves or quarters.

4. Assemble the Salads
Divide arugula between two bowls.
Top each with roasted corn, tomatoes, red onion, avocado, eggs, feta, and barbecue chickpeas.

5. Add Dressing
Drizzle each salad with olive oil and fresh lime juice.
Finish with salt and a pinch of red pepper flakes.

Want More Protein? Here Are Easy Add-Ins

Keep the base the same and add one of these:

+ Extra Eggs
Add 2 more eggs (1 per serving)
→ +6g protein per serving

+ Extra Chickpeas
Add an additional ½ cup chickpeas
→ +3–4g protein per serving

+ More Feta
Add 2 more tablespoons
→ +1–2g protein per serving

+ Grilled Chicken
Add 3–4 oz
→ +20–25g protein per serving
(A great option for families or mixed-diet households.)

How to Meal Prep It

Keep arugula separate until you’re ready to eat.
Store chickpeas, corn, and veggies in a sealed container (3–4 days).
Add avocado and dressing right before serving.

Great for grab-and-go lunches.

Keep Going: Your Next Steps

Want to dive deeper? Here are a few resources to keep the momentum going:

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