Oil-Free High Protein Mediterranean Chickpea & Trout Salad
A refreshing, meal-prep friendly Mediterranean salad loaded with tender chickpeas, flaky trout, crunchy cucumber, and feta in a tangy lemon-yogurt dressing. Completely oil-free and olive-free for a clean, light, and protein-packed lunch.
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
Everyday strength
Support the basics consistently
A nourishing meal supports the protein, energy and overall nutrition that help you keep showing up for daily movement.
Notice: energy for movement
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
Clearer, simpler choices
Let the recipe do the thinking
Clear steps and a complete plate mean fewer decisions when focus is in short supply—and a more substantial meal once you are done.
Notice: focus + energy 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
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Equipment
Whisk · Mixing bowl
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
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Instructions
0 of 7 steps complete
Next: Prepare the fresh salad ingredients by finely…
- 01
Prepare the fresh salad ingredients by finely…
Prepare the fresh salad ingredients by finely dicing 360g cucumber and 90g red onion, and chopping 60g fresh parsley.
Tap card to mark done - 02
Whisk together 300g plain greek yogurt and…
In a large mixing bowl, whisk together 300g plain greek yogurt and 90ml lemon juice until smooth and creamy to create the oil-free dressing.
Look for: smooth and creamy to create the oil-free dressing
Tap card to mark done - 03
Add 720g rinsed and drained chickpeas
Add 720g rinsed and drained chickpeas, 480g flaked cooked trout, the diced cucumber, red onion, and chopped parsley into the bowl with the dressing.
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Gently fold all ingredients together using a…
Gently fold all ingredients together using a large spoon until evenly coated with dressing.
Look for: evenly coated with dressing
Tap card to mark done - 05
Divide the mixture evenly into 6 meal-prep…
Divide the mixture evenly into 6 meal-prep containers (approx. 200g per container).
Ready when: everything is assembled and ready to enjoy
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Sprinkle 20g crumbled feta cheese over the…
Sprinkle 20g crumbled feta cheese over the top of each portion.
Ready when: everything is assembled and ready to enjoy
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Cover tightly and refrigerate for up to…
Cover tightly and refrigerate for up to 4 days; enjoy chilled directly from the container.
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