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Increase the Protein in Your Salad Bowl by Adding These 3 Seeds

PopSugar logo PopSugar 7/7/2020 Jenny Sugar
a bowl of salad: Increase the Protein in Your Salad Bowl by Adding These 3 Seeds © POPSUGAR Photography / Jenny Sugar Increase the Protein in Your Salad Bowl by Adding These 3 Seeds

As a plant-based eater and someone who practices intermittent fasting, as my first meal of the day, I crave one enormous salad for lunch. It's made with tons of fresh greens and raw veggies like cucumbers, shredded carrots, bell peppers, sugar snap peas, and cherry tomatoes, and I top it with tofu, beans, or a chopped veggie burger for protein. To increase the protein even more, my salad isn't complete until I top it with these three seeds, which combined add 11.4 grams of protein.

2 tablespoons hemp seeds = 6.6 grams of protein, 120 calories

1 tablespoon pumpkin seeds = 3 grams of protein, 50 calories

1 tablespoon sunflower seeds = 1.8 grams of protein, 50 calories

Adding seeds to your salad is such an easy way to increase the protein in your bowl, but it also adds healthy fats and fiber, contributing to the satiety of your meal. Whenever I hit up Trader Joe's, those three seeds always make it into my cart. But variety is always great, so here are three other seeds you can try:

1 tablespoon chia seeds = 2 grams of protein, 60 calories

1 tablespoon sesame seeds = 1.5 grams of protein, 52 calories

1 tablespoon ground flaxseed = 1 gram of protein, 37 calories

Seeds also add a satisfying crunchy texture that not only tastes delicious in salads, but you can sprinkle on roasted veggies, soups, oatmeal, smoothie bowls, avocado, or nut butter.

a close up of food on a plate: Increase the Protein in Your Salad Bowl by Adding These 3 Seeds © POPSUGAR Photography / Jenny Sugar Increase the Protein in Your Salad Bowl by Adding These 3 Seeds

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