When most people think of salads, they imagine light, low-calorie meals that leave you hungry an hour later. This collection of high calorie salads flips that notion. Each recipe is engineered to deliver 500-800 calories per serving, using dense ingredients like avocado, nuts, seeds, cheese, and protein-rich grains.
Advertisements1
I've developed these salads with a focus on balance: every ingredient serves a purpose, from texture to nutrient density. Whether you're looking to gain weight, fuel a demanding workout, or simply enjoy a satisfying meal, these salads are a smart choice.
Below, you'll find seven distinct salads, each with complete ingredient lists, step-by-step instructions, and nutritional data. I've also included tips on ingredient substitutions and common mistakes to avoid, so you can execute these recipes with confidence.
Why You'll Love This Recipe
About the Ingredients
2 cups (300g) cooked quinoa
Use any variety; for a nuttier flavor, toast the dry quinoa in a skillet before cooking. Substitute with farro or brown rice.
1 large (200g) avocado, diced
Choose a ripe avocado that yields to gentle pressure. If not ripe, use 1/2 cup of guacamole as a substitute.
1 cup (150g) cherry tomatoes, halved
Grape tomatoes work too. For a smoky twist, roast them at 400°F (200°C) for 15 minutes.
1/2 cup (60g) crumbled feta cheese
Goat cheese or shredded mozzarella are good alternatives. For a dairy-free option, use crumbled tofu.
1/2 cup (75g) toasted walnuts, chopped
Toast in a dry skillet over medium heat for 3-5 minutes until fragrant. Substitute with pecans or almonds.
1/4 cup (30g) sunflower seeds
Pumpkin seeds or hemp hearts work as well. For extra flavor, toss with a pinch of smoked paprika.
1/4 cup (60ml) olive oil
Extra virgin olive oil is best. For a lighter taste, use avocado oil or a mix of olive and canola.
2 tbsp (30ml) lemon juice
Freshly squeezed is preferred. Substitute with white wine vinegar or apple cider vinegar.
1 tsp Dijon mustard
Yellow mustard or a pinch of dry mustard powder works as a substitute.
1 garlic clove, minced
Use 1/2 tsp garlic powder if you don't have fresh.
Salt and black pepper to taste
Use kosher salt for better control. A pinch of red pepper flakes adds heat if desired.
Tips & Tricks
Always cook quinoa with a 2
1 water ratio and let it rest for 5 minutes after cooking to keep it fluffy.
- To keep avocado from browning, toss it with lemon juice immediately after dicing.
- Toast nuts and seeds in a dry pan over medium heat, shaking frequently, until golden and fragrant (about 3-5 minutes).
Pro Tips
Step-by-Step Instructions
1. Cook Quinoa
Rinse 1 cup quinoa under cold water. Combine with 2 cups water in a saucepan, bring to a boil, then reduce to a simmer, cover, and cook for 15 minutes. Remove from heat and let stand 5 minutes, then fluff with a fork. Sensory cue: quinoa is done when the germ separates and grains are tender.
2. Toast Nuts and Seeds
In a dry skillet over medium heat (350°F/175°C), toast walnuts and sunflower seeds for 3-5 minutes, stirring frequently, until golden brown and fragrant. Set aside to cool.
3. Prepare Vegetables
Halve cherry tomatoes, dice avocado, and crumble feta. If using fresh herbs, chop them now.
4. Make Dressing
In a small bowl, whisk together olive oil, lemon juice, Dijon mustard, minced garlic, salt, and pepper. Taste and adjust acidity or salt.
5. Combine Salad Base
In a large bowl, combine cooked quinoa, tomatoes, avocado, feta, and toasted nuts/seeds. Gently toss to distribute.
6. Add Dressing
Pour dressing over salad and toss until everything is coated. Start with 3/4 of the dressing, add more if needed.
7. Rest and Serve
Let the salad sit for 5-10 minutes to allow flavors to meld. Serve at room temperature or chilled.
Delicious Variations
Mediterranean Twist
Add 1/2 cup chopped kalamata olives, 1/4 cup sun-dried tomatoes, and 1 tbsp dried oregano.
Protein-Packed
Add 4 oz grilled chicken breast or 1/2 cup canned chickpeas, and top with 1 poached egg.
Roasted Veggie Version
Roast 1 cup butternut squash cubes at 425°F (220°C) for 20 minutes until caramelized, then fold in.
How to Store High Calorie Salads
Refrigerator
Store in an airtight container for up to 3 days. Keep dressing separate if possible to prevent sogginess.
Freezer
Not recommended as avocado and tomatoes become mushy when thawed.
Reheating
If you prefer warm salad, microwave for 1-2 minutes or eat cold. For best texture, bring to room temperature.
Frequently Asked Questions
Q: How many calories are in a high calorie salad?
A high calorie salad typically contains 500-800 calories per serving, depending on ingredients. This recipe provides about 720 calories per serving.
Q: What are the best ingredients to add calories to a salad?
The best calorie-dense ingredients include avocados, nuts, seeds, cheese, dried fruits, grains like quinoa, and healthy oils like olive oil.
Q: Can I make this salad ahead of time?
Yes, you can assemble the salad without dressing and store it in the fridge for up to 3 days. Add dressing just before serving to keep it fresh.
Q: Is this salad good for weight gain?
Yes, this salad is excellent for weight gain due to its high calorie and nutrient density, providing healthy fats and proteins.
Ready to upgrade your lunch? Try this high calorie salad today and feel the difference. Experiment with your favorite add-ins and share your creation in the comments below. Invest in your knowledge.
High Calorie Salads
Discover 7 high calorie salads that are hearty, flavorful, and packed with nutritious fats and proteins to keep you full and fueled.
🧂 Ingredients
- 2 cups (300g) cooked quinoa
- 1 large (200g) avocado, diced
- 1 cup (150g) cherry tomatoes, halved
- 1/2 cup (60g) crumbled feta cheese
- 1/2 cup (75g) toasted walnuts, chopped
- 1/4 cup (30g) sunflower seeds
- 1/4 cup (60ml) olive oil
- 2 tbsp (30ml) lemon juice
- 1 tsp Dijon mustard
- 1 garlic clove, minced
- Salt and black pepper to taste
📋 Instructions
- 1Cook Quinoa — Rinse 1 cup quinoa under cold water. Combine with 2 cups water in a saucepan, bring to a boil, then reduce to a simmer, cover, and cook for 15 minutes. Remove from heat and let stand 5 minutes, then fluff with a fork. Sensory cue: quinoa is done when the germ separates and grains are tender.
- 2Toast Nuts and Seeds — In a dry skillet over medium heat (350°F/175°C), toast walnuts and sunflower seeds for 3-5 minutes, stirring frequently, until golden brown and fragrant. Set aside to cool.
- 3Prepare Vegetables — Halve cherry tomatoes, dice avocado, and crumble feta. If using fresh herbs, chop them now.
- 4Make Dressing — In a small bowl, whisk together olive oil, lemon juice, Dijon mustard, minced garlic, salt, and pepper. Taste and adjust acidity or salt.
- 5Combine Salad Base — In a large bowl, combine cooked quinoa, tomatoes, avocado, feta, and toasted nuts/seeds. Gently toss to distribute.
- 6Add Dressing — Pour dressing over salad and toss until everything is coated. Start with 3/4 of the dressing, add more if needed.
- 7Rest and Serve — Let the salad sit for 5-10 minutes to allow flavors to meld. Serve at room temperature or chilled.
Lucas covers personal finance and investing for beginners, breaking down complex topics into simple, relatable concepts. He focuses on practical strategies for saving, budgeting, and building wealth without hype.
