Batch Prep High Protein Chickpea and Spinach Salad
A crisp, fiber-rich lunch salad featuring canned chickpeas, fresh baby spinach, cucumber, and pumpkin seeds tossed in a tangy Greek yogurt lemon dressing. Completely oil-free and designed for six ready-to-eat meal prep portions.
Prep
15 min
Cook
0 min
Total
15 min
Makes
6 servings
Created together. Shared with you.
Made by Lu + Lila
Lu created this recipe with Lila and shared it with the perimenopause community.
The feel-good payoff
Why this meal can feel especially good in perimenopause
Think practical wins: steadier energy, comfortable fullness and one less food decision. Your response is personal, so use the prompts below to notice what works for you.
Perimenopause symptoms and relief · Office on Women’s HealthSteadier energy
Feel fueled, not flattened
A complete meal with protein, carbohydrates and fats is designed to offer more staying power than a quick carb-only fix.
Notice: energy 1–3 hours later
Digestive comfort
A portion that works for you
Fiber and plants can support digestion, but more is not always better overnight. Start with a comfortable portion and build gradually.
Notice: comfort + portion
Comfortably satisfied
Fullness that has staying power
This meal is designed to feel substantial, so finishing it can feel like the meal is complete rather than the start of an evening of grazing.
Notice: fullness 2–3 hours later
More staying power
Make the next few hours easier
This meal is built to be more sustaining than a snack-sized stopgap, with enough substance to carry you into the next part of the day.
Notice: energy + fullness later
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
15 min
Cook
0 min
Total
15 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Large skillet · Colander · Whisk · Mixing bowl · Knife and cutting board
Time saver
Measure everything before you start so this quick recipe moves without pauses.
Do these three things first
- 1Set out all ingredients before cooking
- 2Measure the pantry ingredients before heating the pan
- 3Read through the steps once before you begin
Ingredients
Gather as you go
Ingredients
Cook along
Instructions
0 of 9 steps complete
Next: Rinse 900g of canned chickpeas thoroughly under…
- 01
Rinse 900g of canned chickpeas thoroughly under…
Rinse 900g of canned chickpeas thoroughly under cool running water in a colander for 30 seconds to remove excess sodium, then leave to drain for 5 minutes.
Allow: 5 minutes
Tap card to mark done - 02
Wash and thoroughly dry 240g of baby…
Wash and thoroughly dry 240g of baby spinach using a salad spinner or clean towel to keep the salad crisp in storage.
Tap card to mark done - 03
Dice 360g of cucumber into 0
Dice 360g of cucumber into 0.5 inch (1.2cm) pieces and finely chop 120g of red onion.
Tap card to mark done - 04
Whisk together 450g of nonfat Greek yogurt
In a large mixing bowl, whisk together 450g of nonfat Greek yogurt, 90ml of fresh lemon juice, 6g of garlic powder, and 3g of sea salt until smooth and creamy.
Look for: smooth and creamy
Tap card to mark done - 05
Add the drained chickpeas
Add the drained chickpeas, chopped cucumber, diced red onion, and 90g of pumpkin seeds into the bowl with the yogurt dressing.
Tap card to mark done - 06
Fold the ingredients together with a large…
Fold the ingredients together with a large spoon until every piece is evenly coated in dressing.
Look for: every piece is evenly coated in dressing
Tap card to mark done - 07
Divide the dressed chickpea and cucumber mixture…
Divide the dressed chickpea and cucumber mixture into 6 airtight glass meal prep containers.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done - 08
Place 40g of fresh baby spinach on…
Place 40g of fresh baby spinach on top of the mixture in each container, leaving it unmixed until ready to consume to prevent wilting.
Look for: ready to consume to prevent wilting
Tap card to mark done - 09
Seal the containers tightly and store in…
Seal the containers tightly and store in the refrigerator for up to 4 days. Toss the spinach into the dressed chickpeas right before eating.
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