5 MacroMate recipes that’ll convert every salad skeptic
- macromate
- Jun 13
- 6 min read
Let's settle this once and for all: salads aren't boring – they've just been misunderstood. It's time to give them the recognition they deserve this National Salad Week. Get creative in the kitchen with 5 healthy, delicious and effortless salad recipes tossed up by MacroMate. From a spin on the classic Caesar to a Mediterranean quinoa bowl bursting with roasted goodness, these aren't your sad desk lunch salads.
Chicken Caesar Salad with Kale and Cherry Tomatoes
Here's a fresh take on the classic Caesar that actually delivers on nutrition without sacrificing flavour. We've swapped in nutrient-dense kale alongside tender baked chicken breast and vibrant cherry tomatoes, while keeping all the traditional Caesar elements you love. The result? A protein-packed salad that's perfect for post-workout recovery or a satisfying lunch that'll keep you going. Sometimes the best upgrades are the ones that feel completely natural.
Ingredients:
- 200g chicken breast
- 2 cups kale leaves
- 1 cup cherry tomatoes
- 1/4 cup grated Parmesan cheese
- 1/2 cup croutons
- 1/4 cup Caesar dressing
- 1 tablespoon olive oil
- 1 teaspoon garlic powder
- Salt to taste
- Pepper to taste
Recipe Steps:
- Step 1: Preheat the oven to 200°C (390°F).
- Step 2: Season the chicken breast with olive oil, garlic powder, salt, and pepper.
- Step 3: Bake the chicken in the oven for 20-25 minutes or until cooked through. Once done, let it cool and then slice it thinly.
- Step 4: Wash and chop the kale leaves, and halve the cherry tomatoes.
- Step 5: In a large bowl, combine the kale, cherry tomatoes, sliced chicken, and croutons.
- Step 6: Add the Caesar dressing and toss the salad to coat all ingredients evenly.
- Step 7: Sprinkle the grated Parmesan cheese on top and serve.
Nutrition Info:
Calories: 400 kcal
Protein: 35 g
Carbs: 30 g
Fat: 15 g
Sugar: 5 g
Portion: 1.0
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Salmon Salad with Asparagus and Sweet Potato
This sophisticated salad brings together omega-3 rich salmon with roasted sweet potatoes and crisp asparagus for a perfect balance of flavours and textures. The combination of healthy fats, complex carbs and fiber creates a nutritionally complete meal that actually tastes as good as it looks. A bright lemon-dijon dressing ties everything together beautifully. With 500 calories and 35g of quality protein, it's the kind of colorful, satisfying meal that supports both heart health and sustained energy.
Ingredients:
- 200g salmon fillet
- 150g asparagus
- 1 medium sweet potato
- 100g mixed salad greens
- 50g cherry tomatoes
- 1/2 avocado
- 1/2 lemon
- 2 tablespoons olive oil
- 1 tablespoon balsamic vinegar
- 1 teaspoon Dijon mustard
- Salt to taste
- Pepper to taste
Recipe Steps:
- Step 1: Preheat the oven to 200°C (392°F).
- Step 2: Peel and cube the sweet potato into bite-sized pieces. Toss with 1 tablespoon of olive oil, salt, and pepper, and spread on a baking tray. Roast for 20-25 minutes or until tender.
- Step 3: While the sweet potato is roasting, trim the asparagus and cut into bite-sized pieces. Boil or steam for 3-4 minutes until tender but still crisp.
- Step 4: Season the salmon fillet with salt and pepper. Heat a non-stick pan over medium-high heat and cook the salmon for about 4-5 minutes on each side, or until cooked through.
- Step 5: In a small bowl, whisk together the juice of 1/2 lemon, 1 tablespoon olive oil, balsamic vinegar, and Dijon mustard to make the dressing.
- Step 6: In a large bowl, combine the mixed salad greens, cherry tomatoes (halved), and avocado (sliced).
- Step 7: Add the roasted sweet potato and asparagus to the salad. Toss gently with the dressing.
- Step 8: Flake the cooked salmon into large pieces and place on top of the salad.
- Step 9: Serve immediately and enjoy your healthy, fresh, high-protein salad.
Nutrition Info:
Calories: 500 kcal
Protein: 35 g
Carbs: 45 g
Fat: 20 g
Sugar: 8 g
Portion: 1.0
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Tuna Salad with Mixed Greens and Boiled Eggs
Sometimes the best meals are refreshingly straightforward, and this tuna salad proves exactly that. Two protein powerhouses – tuna and hard-boiled eggs – team up with fresh vegetables and a simple lemon-olive oil dressing that lets every ingredient shine. With 35g of complete protein and minimal prep time, it's perfect for those following lower-carb lifestyles or anyone seeking a light yet satisfying meal that doesn't overthink things.
Ingredients:
- 1 can of tuna (150g)
- 100g mixed greens (e.g., spinach, arugula, lettuce)
- 2 boiled eggs
- 1/2 cucumber
- 10 cherry tomatoes
- 1/4 red onion
- 1 tablespoon olive oil
- 1 tablespoon lemon juice
- Salt to taste
- Black pepper to taste
Recipe Steps:
- Step 1: Drain the canned tuna and flake it into a large bowl.
- Step 2: Wash and dry the mixed greens, then add them to the bowl with the tuna.
- Step 3: Peel and slice the boiled eggs, then add them to the bowl.
- Step 4: Slice the cucumber and halve the cherry tomatoes, adding them to the bowl.
- Step 5: Thinly slice the red onion and add it to the mixture.
- Step 6: In a small bowl, whisk together the olive oil, lemon juice, salt, and black pepper.
- Step 7: Drizzle the dressing over the salad and toss everything gently to combine.
- Step 8: Serve immediately as a fresh and healthy lunch option.
Nutrition Info:
Calories: 400 kcal
Protein: 35 g
Carbs: 12 g
Fat: 15 g
Sugar: 6 g
Portion: 1.0
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Quinoa Salad with Roasted Vegetables and Feta
This Mediterranean-inspired salad showcases quinoa's versatility as a complete protein source, paired with colourful roasted vegetables that develop deep, caramelised flavours in the oven. The combination of bell peppers, zucchini and onions with tangy feta cheese and fresh herbs creates a satisfying meal that delivers sustained energy and essential amino acids. A bright lemon dressing adds that perfect Mediterranean touch that brings everything together.
Ingredients:
- 200g quinoa
- 1 medium zucchini
- 1 red bell pepper
- 1 yellow bell pepper
- 1 red onion
- 2 tbsp olive oil
- 100g feta cheese
- 50g cherry tomatoes
- 1 lemon
- 1 tsp dried oregano
- Salt to taste
- Pepper to taste
- 50g baby spinach
- 2 tbsp chopped fresh parsley
Recipe Steps:
- Step 1: Preheat the oven to 200°C (400°F).
- Step 2: Rinse the quinoa under cold water and cook according to the package instructions. Once cooked, set aside to cool.
- Step 3: Chop the zucchini, red and yellow bell peppers, and red onion into bite-sized pieces.
- Step 4: Place the chopped vegetables on a baking sheet, drizzle with 1 tbsp olive oil, and season with salt and pepper.
- Step 5: Roast the vegetables in the preheated oven for 20-25 minutes or until tender and slightly caramelized.
- Step 6: In a large mixing bowl, combine the cooked quinoa, roasted vegetables, cherry tomatoes (halved), and baby spinach.
- Step 7: Crumble the feta cheese over the salad.
- Step 8: In a small bowl, mix the juice of one lemon, 1 tbsp olive oil, dried oregano, and a pinch of salt and pepper to make the dressing.
- Step 9: Pour the dressing over the salad and toss gently to combine.
- Step 10: Garnish with chopped fresh parsley before serving.
Nutrition Info:
Calories: 400 kcal
Protein: 25 g
Carbs: 50 g
Fat: 10 g
Sugar: 5 g
Portion: 1.0
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Turkey and Quinoa Stuffed Bell Peppers
Technically not a traditional salad, but these colorful stuffed peppers deliver all the nutritional benefits you're looking for. Combining lean ground turkey with protein-rich quinoa and Mediterranean-inspired spices creates a complete, satisfying meal. Each pepper serves as an edible bowl filled with wholesome ingredients like spinach, tomatoes and fresh herbs. The aromatic blend of cumin and paprika transforms simple ingredients into something genuinely delicious and nourishing.
Ingredients:
- 4 large bell peppers
- 250g ground turkey
- 150g quinoa
- 1 onion, diced
- 2 cloves garlic, minced
- 1 tomato, diced
- 100g spinach, chopped
- 1 teaspoon olive oil
- 1 teaspoon cumin
- 1 teaspoon paprika
- Salt and pepper to taste
- 50g shredded cheese (optional)
- 1 tablespoon fresh parsley, chopped
Recipe Steps:
- Step 1: Preheat the oven to 180°C (350°F).
- Step 2: Cut the tops off the bell peppers and remove the seeds.
- Step 3: Cook quinoa according to package instructions and set aside.
- Step 4: Heat olive oil in a pan over medium heat. Add the onion and garlic, sauté until translucent.
- Step 5: Add ground turkey to the pan, cook until browned.
- Step 6: Stir in tomato, spinach, cumin, paprika, salt, and pepper. Cook for 5 minutes.
- Step 7: Combine cooked quinoa with the turkey mixture.
- Step 8: Stuff the bell peppers with the mixture and place them in a baking dish.
- Step 9: If using, sprinkle cheese on top of the stuffed peppers.
- Step 10: Cover with foil and bake for 25-30 minutes, until peppers are tender.
- Step 11: Garnish with chopped parsley before serving.
Nutrition Info:
Calories: 400 kcal
Protein: 30 g
Carbs: 42 g
Fat: 12 g
Sugar: 6 g
Portion: 1.0
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