Description
This stunning high-protein harvest salad combines 9 fresh ingredients to create a colorful, nutritious meal that even picky eaters love. With 28 grams of complete protein from eggs, tuna, and surimi, plus the natural sweetness of kiwi and apple
Ingredients
Scale
Protein Components:
- 2 hard-boiled eggs, chopped
- 1 can (5 oz) tuna in water, drained and flaked
- 4 oz surimi (imitation crab), flaked
- 1/2 cup corn kernels (fresh or frozen)
Fresh Vegetables & Fruits:
- 1 large cucumber, diced
- 1 medium carrot, julienned or grated
- 1 large tomato, chopped
- 1 medium apple, diced (skin on)
- 1 ripe kiwi, peeled and sliced
Harvest Dressing:
- 3 tablespoons olive oil
- 2 tablespoons apple cider vinegar
- 1 tablespoon honey
- 1 teaspoon Dijon mustard
- 1/4 teaspoon garlic powder
- Salt and pepper to taste
Instructions
- Prepare proteins: Hard-boil eggs by placing in cold water, bringing to boil, then removing from heat and letting sit 12 minutes. Cool in ice water, peel, and chop. Drain tuna well and flake. Break surimi into bite-sized chunks.
- Prep vegetables and fruits: Dice cucumber and tomato into uniform pieces. Julienne or grate carrot for easy eating. Core and dice apple, keeping skin on for fiber. Peel kiwi and slice into rounds, then quarter each slice.
- Make dressing: In a small jar, combine olive oil, apple cider vinegar, honey, Dijon mustard, and garlic powder. Season with salt and pepper. Shake vigorously until honey is fully incorporated and dressing is smooth.
- Assemble salad: Layer proteins (eggs, tuna, surimi) as base. Add cucumber, carrot, and corn for crunch. Top with tomato, apple, and kiwi for color and sweetness.
- Dress and serve: Drizzle with dressing just before serving, starting with less and adding more as needed. Toss gently to combine.
- Serve immediately: For best texture and color retention, serve fresh or within 2 hours of assembly.
Notes
- For meal prep: Store dressing separately and add apple/kiwi just before serving to prevent browning
- Kid-friendly tip: Serve components in divided containers so picky eaters can customize
- Make-ahead: Protein and vegetable components (except tomato) can be prepped 3 days in advance
- Substitutions: Replace surimi with cooked shrimp or chickpeas for different protein options
- Storage: Best consumed fresh, but leftovers keep 1 day refrigerated (texture may soften)
- Corn tip: If using frozen corn, thaw completely and pat dry before adding
- Prep Time: 25 minutes
- Cook Time: 12 minutes (for eggs)
- Category: Salad, Lunch, Light Dinner
- Method: No-cook assembly
- Cuisine: American
Nutrition
- Serving Size: 1 serving
- Calories: 285 calories
- Sugar: 14g
- Sodium: 650mg
- Fat: 15g
- Saturated Fat: 3g
- Unsaturated Fat: 12g
- Carbohydrates: 18g
- Fiber: 4g
- Protein: 28g
- Cholesterol: 125mg