4 Powerhouse Salads That Won’t Leave You Hungry

These green machines are perfect for the hungry athlete.

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These salads won’t leave you hungry!

Blueberry, Sunflower Sprout and Kale Salad

This citrus-marinated kale recipe is full of bright, fresh flavors. Plus, it packs a healthy dose of immunity-boosting antioxidants and vitamins A, C and K. For an extra hit of protein, steak is a tasty addition.  

1 10-ounce bag chopped kale (about 6 heaping cups)
Juice of 2 lemons
Juice of 1 orange
3 T olive oil
1 T pure maple syrup
Salt and pepper
1 3–4-ounce package sunflower sprouts
1 cup radicchio, thinly sliced
1 cup blueberries
1 cup thinly sliced English cucumber
¼ cup fresh mint, finely chopped
1 large avocado
¼ cup shelled pistachios

In a large bowl, toss the lemon and orange juice, olive oil and maple syrup with the kale. Season with salt and pepper. Let marinate for 20 minutes, up to 2 hours. Place the pistachios in a dry pan over medium heat and toast for 7–8 minutes. Set aside to cool. Toss the sunflower sprouts, radicchio, blueberries, cucumber and mint into the marinated kale. Sprinkle the pistachios and sliced avocado over the top.

Quinoa and Spinach Salad with Mangos, Raspberries & Queso Fresco

Photo: Oliver Baker

A vibrant and sweet combo of mangos and raspberries get a boost of protein from toasty quinoa, and a dose of iron from fresh spinach. Top with grilled shrimp for extra protein. 

Juice of 4 large limes
Juice of 1 orange
3 T olive oil
2 tsp hot sauce (try Sriracha)
Salt and pepper
1 10-ounce package baby spinach
2 cups cooked tri-color quinoa
1 orange bell pepper, thinly sliced
1½ cups mango, diced
¼ cup fresh cilantro, finely chopped
¼ cup roasted pumpkin seeds
1½ cups raspberries
1/3 cup crumbled queso fresco

To make the dressing, whisk the lime and orange juice with the olive oil, hot sauce and salt and pepper in a small bowl. In a large bowl, toss the spinach, quinoa, bell pepper, mango, cilantro and pumpkin seeds with a conservative amount of dressing. Sprinkle raspberries and queso fresco over the top. Drizzle with extra dressing if desired.

Farro, Apple and Pine Nut Chop with Grilled Pork

Farro is hearty, loaded with protein, and adds a nice texture to salads. Pair with juicy apples, fresh herbs and creamy goat cheese for a perfect balance of tart and sweet.  

2 T fresh lemon juice
3 T olive oil, divided
1 T honey
4 cups packed arugula
3 cups cooked farro
1 small Gala apple, finely diced
1 small Granny Smith apple, finely diced
½ cup fresh basil, finely chopped
¼ cup chives, finely chopped
¼ cup fresh mint, finely chopped
¼ cup dill, finely chopped
½ cup crumbled goat cheese
¼ cup toasted pine nuts
2 6–8-ounce boneless pork chops
Salt and pepper

In a small bowl, whisk together the lemon juice, 2 tablespoons olive oil, honey and a sprinkle of salt and pepper. Heat grill to medium high. Season pork chops with salt and pepper, rub with 1 tablespoon olive oil, grill 4–5 minutes per side, and let rest while finishing the salad. In a large bowl, toss the arugula, farro, apples and herbs with the lemon dressing. Gently toss in the goat cheese and pine nuts. Slice the pork on a diagonal and serve with the salad.

Strawberry, Peach, Edamame and Snap Pea Chicken Cobb

With tons of color from fruits and vegetables, this salad rich in vitamins, minerals, fiber, healthy fats and proteins will energize your taste buds and body.

2 T balsamic vinegar
2 T olive oil
1 T plain Greek yogurt
1 T honey
1 large head romaine or butter lettuce, torn
1 cup strawberries, sliced
1 large peach, thinly sliced
1 cup shelled edamame
1 cup snap peas, sliced in half on the vertical
1/3 cup Gorgonzola cheese
1 large avocado, sliced
2 hard-boiled eggs, halved
2 6–8-ounce boneless, skinless chicken breasts
1 T olive oil
Salt and pepper

Heat grill to medium-high. Season the chicken with salt and pepper, rub with the 1 tablespoon olive oil, grill for 8–10 minutes per side, and let rest while finishing the salad. In a small bowl whisk together the balsamic vinegar, olive oil, yogurt, honey and a sprinkle of salt and pepper. Place the lettuce on a large serving platter. Arrange the strawberries and peach slices, edamame, snap peas, Gorgonzola, avocado and hard-boiled eggs on top of the lettuce. Serve dressing on the side for drizzling. Slice the chicken on a diagonal and serve with the salad.

Jessica Cerra is the owner of Fit Food by Jess, a private chef and catering company in Encinitas, Calif., and the co-founder of JoJé Bar. A former professional XTERRA triathlete, Cerra now races for Twenty16 Women’s Professional Cycling Team. 

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