High-Protein Avocado & Chickpea Salad (For Hormone-Balance)
- Emma Lisa
- Mar 6, 2022
- 7 min read
Updated: Nov 13
This High-Protein Avocado & Chickpea Salad is packed with plant-based protein, fibre, and healthy fats, making it the perfect healthy salad for hormone balance. With creamy avocado, iron-rich spinach, and protein-packed chickpeas, it is a quick, easy, nourishing meal and a salad with that has serious staying power. Grab your chopping boards and colander, and let's make it together!
This hormone-balancing salad is the kind of everyday recipe that feels as good as it tastes. It’s light yet satisfying, loaded with fibre, plant-based protein, and healthy fats to keep your hormones happy and your energy steady all day long. The combination of creamy avocado, fresh spinach, and chickpeas makes every bite nourishing and extra delicious. Enjoy it for lunch, a quick dinner, or even a protein-rich breakfast. Simple, wholesome, and packed with glow-giving nutrients, this is healthy eating made effortless.
Why You’ll Love This High-Protein Salad
hormone-friendly: rich in fibre, protein, and healthy fats to keep blood sugar balanced.
energising: fuels your body with steady, all-day energy.
glow-boosting: antioxidants and good fats support clear, radiant skin.
quick & easy: ready in 10 minutes with simple ingredients.
versatile: perfect for breakfast, lunch, or a light dinner.
RELATED:
You Might Like:
How To Make Chickpea Protein Salad
Quick & Easy Meal Prep
Planning ahead can make balanced hormones and healthy eating feel effortless, even on your busiest days. By keeping a few prepped staples on hand, you can throw together nourishing meals in minutes without stressing over what to cook. From pre-cooked grains and proteins to chopped veggies and pantry essentials, a little preparation goes a long way toward saving time, reducing stress, and staying consistent with your nutrition goals.
Preparing Canned Chickpeas
Start by giving your chickpeas a thorough rinse. I recommend rinsing them twice under cold running water. The first rinse washes away excess sodium and any preservatives from the can, while the second rinse ensures they taste clean and fresh. This also helps remove some of the compounds that can cause bloating or gas, making your salad easier to digest. Gently shake or drain them between rinses to get rid of any leftover liquid, then pat them dry if you want a firmer texture that holds up well in your salad.
If You Use Dried Chickpeas
If you’re using dried chickpeas, a little planning goes a long way. Start by soaking them overnight in plenty of water. This helps soften the beans, reduces cooking time, and also removes some of the compounds that can cause bloating or gas. The next day, drain, rinse, and cook them in fresh water until tender, which usually takes about 45–60 minutes on the stove (or less in a pressure cooker). The simple act of pre-soaking and rinsing dried chickpeas improves digestibility and gives them a lighter, fresher flavour that works beautifully in salads, soups, or any dish where you want a clean, nutty taste. Once cooked, store them in the fridge for up to 3–4 days, or freeze in portions for quick, ready-to-go meals.
Keeping Spinach Fresh & Tasty
Spinach is such a nutrient powerhouse, but it can wilt or turn soggy if not stored and handled properly. To keep it fresh, start by washing it thoroughly and then patting it dry. Excess water left on the delicate leaves can make spinach go leaves soggy and shorten it's fridge life. Store spinach in a sealed container or a resealable bag with a few paper towels to absorb moisture.
When using spinach or delicate greens in salads or bowls, toss gently rather than massaging too aggressively to preserve the leaves. And if you’re prepping ahead, only wash and chop what you plan to eat in the next few days. Keep the rest whole helps it stay crisp and vibrant longer. With these simple tips, your spinach stays fresh, tasty, and ready to boost your meals with vitamins, fibre, and antioxidants.
Keeping Avocado From Browning
For the avocado used in this salad, I recommend that you slice it just before serving to keep it fresh and creamy. To prevent browning and keep those vibrant green tones, squeeze a little lemon or lime juice over the slices. This not only preserves colour but also adds a fresh, zesty lift that complements the chickpeas and greens beautifully.
Optional Dressing
While this salad is delicious with just simple ingredients, adding a light dressing can bring out the flavours and boost healthy fats. Try a quick drizzle of extra virgin olive oil, lemon juice, and a pinch of salt and pepper, or mix in a spoonful of mustard, tahini, or your favourite vinegar for extra zing. Keep it light so the fresh ingredients shine, and feel free to experiment. This superfood salad is versatile, so you can adjust the dressing to your taste each time.
Favourite Kitchen Essentials
High-Protein Avocado & Chickpea Salad
Simple & Easy Meal Prep
This high-protein salad naturally helps balance blood sugar levels and keep energy steady. You can use spinach, kale, or mixed greens for a variety of dietary fibre, a simple way to feel full and satisfied while supporting gut health and digestion.
Avocado & Chickpea Salad Recipe
Ingredients
1 cup baby spinach leaves, organic
1 /2 Hass avocado, sliced
1 red capsicum, finely chopped
1/4 cup chickpeas, rinsed
1/2 lemon, cut into wedges
cracked pepper and pink rock salt to season
Cooking Instructions
Follow the meal prep tips above to help you prepare the ingredients for the salad. First begin by rinsing the chickpeas and chopping the avocado and capsicum into bite-sized pieces. Then add the spinach greens to a large serving bowl or individual plates. Top with the prepped avocado, capsicum, and chickpeas. Season well and finish with a generous squeeze of fresh lemon juice or your favourite vinaigrette dressing.
Meal Prep & Batch Cook
Easy Meal Planning
Planning ahead, even when you’re not sure what you’ll cook, is one of the best time-saving habits you can build. A little preparation goes a long way toward making healthy eating easier especially on those busy days when energy or motivation is low. Simple things like having a few pre-cooked eggs ready can help you throw together a nourishing meal in minutes.
Here are a few other meal prep staples worth keeping on hand:
pre-cooked brown rice, quinoa, or couscous – add fibre and texture to quick meals
seasoned, pre-cooked chicken, tofu, or veggie patties – warm and toss into salads or wraps
pre-chopped veggies, fresh or frozen in baggies – perfect for stir-fries, omelettes, or bowls
canned beans, lentils, salmon, or tuna – excellent for last-minute salads or hearty soups
A few minutes here and there will honestly save you time during busy mornings or hectic evenings so you can still make nutritious choices that feel effortless rather than stressful. A few prepped ingredients or staples on hand that you can quickly throw together meals is the secret to nourishing your body and supporting better balanced hormones when life gets hectic.
Nutritionist Note
This easy hormone-balancing salad recipe makes a great main meal or side dish. It is a great example of how clean eating recipes can be intentional and keep your blood sugar level, hormones and appetite in better balance. Bookmark this post and make super satisfying, healthy meals for hormone balance and weight loss all week long.
More Salad Recipes To Try
If you liked this healthy hormone-balancing salad recipe, grab a cuppa and browse more of my quick and easy to meal prep wholefood-based recipes made with healthy, clean eating ingredients:
I'd love to know if you make this recipe and hear what you think of the salad. Tell me in the comments, hit the chat button to send me an update or come join our Facebook Community and share your photos.
Healthy + happiness,
Emma Lisa xx
HEALTH & NUTRITION PRACTITIONER
Favourite Kitchen Essentials
FAQ | Making Hormone-Balancing Salads
What makes a salad hormone-balancing?
A hormone-balancing salad includes foods that support stable blood sugar, gut health, and liver detoxification. Think of fibre-rich greens, plant-based proteins like chickpeas, healthy fats from avocado or olive oil, and hormone-supportive ingredients such as flaxseeds, and leafy greens. Cruciferous vegetables such as broccoli cauliflower and kale are excellent ingredients as well. These contain compounds that support the liver's detoxification of excess hormones.
Why are chickpeas good for hormone health?
Chickpeas are packed with plant protein, fibre, and phytoestrogens that can naturally support oestrogen balance in women. This is especially helpful during perimenopause and menopause. Chickpeas also help to maintain and support steady energy by regulating your blood sugar levels.
Can I eat this salad for breakfast or lunch?
Absolutely. This high-protein salad makes a great lunch, dinner or even a breakfast if you prefer savoury starts or a satisfying lunch that keeps you full for hours. The combination of plant protein, fibre, and healthy fats helps stabilise hormones and curb afternoon cravings. Throw a hard boiled egg on top for added protein and a new recipe from the original.
What dressing is best for hormone balance?
I recommend that you stick with vinaigrette-style salad dressings made from just extra virgin olive oil, apple cider vinegar, or lemon juice. Avoid store-bought, sugary or pre-made dressings which are often full of nasties and hormone interrupters. Try healthy fats like smashed avocado in a garlic olive oil instead, this will help regulate hormone production and keep inflammation low.
Can I make this salad ahead of time?
Yes! You can prep the greens, chickpeas, and dressing separately, then assemble when ready to eat. Add avocado just before serving to keep it fresh and prevent browning. Toss a few hard-boiled eggs on top for a super healthy picnic salad, add pecans or walnuts for a little crunch.
Thank you, very informative instructions. I thoroughly enjoyed the recipe and you blog is really great to. Found you on Pinterest.
This looks and sounds really delicious and really nutritional. Thank you for sharing this recipe!
lauren - bournemouthgirl