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StovetopComplexity

Harvest Salad

This Harvest Salad delivers 39g protein and 678 calories per serving—a vegetable-forward option with substantial protein density. Quick prep yields 4 servings for flexible meal-prep storage. Build this when you need high protein with micronutrient volume for recovery and sustained energy between training sessions.

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Ingredients

4 servings
  • Squash, Butternut(680g)
  • Olive oil(15g)

    Regular (not extra-virgin) olive oil for high-heat cooking. EVOO for dressings.

  • 1/2 teaspoon kosher salt
  • 1/4 teaspoon ground black pepper
  • Bacon, Center-Cut Pork
  • Egg, Whole, Large
  • Chicken Breast, Boneless Skinless(340g)

    Boneless skinless. Buy in bulk and freeze — Costco rotisserie packs work too.

  • Lettuce, Romaine(1920g)
  • Apple
  • Avocado
  • Cranberries(120g)
  • Cheese, Goat(120g)
  • Pumpkin Seeds, Roasted, Salted(80g)
  • Olive oil(60g)

    Regular (not extra-virgin) olive oil for high-heat cooking. EVOO for dressings.

  • Vinegar, Apple Cider(30g)
  • Maple syrup(30g)
  • Mustard, Dijon(5g)

    Dijon mustard — Grey Poupon or store brand. Spicier than yellow mustard.

  • Garlic(60g)
  • 1/4 teaspoon kosher salt
  • 1/4 teaspoon ground black pepper

Instructions

  1. 1Cook the squash: Place over racks in the upper and lower thirds of your oven. Preheat the oven to 400 degrees F. Spread squash cubes in a single layer on a baking sheet, then drizzle with olive oil, salt, and pepper. Toss to coat. Bake the squash until tender and caramelized, 15-20 minutes, turning once throughout. Set aside.
  2. 2Bake the bacon: Place an ovenproof baking rack on a second baking sheet. Coat with cooking spray, then arrange the bacon slices on the rack in a single layer. Place on the second rack in the oven with the squash. Bake until the bacon is as crisp as you like, about 12-20 minutes depending upon the thickness of your bacon. Transfer to a paper towel-lined plate and pat dry. Dice and set aside.
  3. 3Hard boil the eggs: In a small pot, bring just enough water to cover the eggs to a gentle boil. Reduce the heat to a simmer and gently lower the eggs in with a slotted spoon. Bring water to a low, rumbling boil, then let cook for 9 minutes. A few minutes before the eggs are finished cooking, prepare an ice bath. Remove the eggs from the boiling water and plunge into the cold water. Let rest a few minutes, then tap the eggs with back of a spoon to crack them (this will make peeling easier). Return to the ice water to cool completely. Peel the eggs, then cut into slices. Set aside.
  4. 4Cook the chicken on the grill (my fav!), in the oven, or in the air fryer. (For shredded chicken options, see the notes section below.)
  5. 5Make the dressing: In a small bowl or large measuring cup, whisk together the dressing ingredients: olive oil, apple cider vinegar, maple syrup, Dijon, garlic, salt, and pepper.
  6. 6Place the salad greens in a large bowl. Add the butternut squash, bacon, chicken, eggs, and apple. Drizzle with the dressing, toss gently to coat. Scatter the avocado, cranberries, goat cheese, and pepitas over the top. Enjoy!

Nutrition — Per Serving

678

calories

39g

protein

39g

fat

Carbohydrates
52g
Saturated fat
9.4g
Sodium
292 mg
Dietary fiber
16.2g

4 servings per batch · ~865g each

Macro data sourced from USDA FoodData Central

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Common questions

How much protein does Harvest Salad have per serving?

Each serving contains 39g of protein and 678 calories, with 39g fat and 52g carbs. This is a balanced macro option with substantial calories and protein in one serving.

How long does Harvest Salad take to prep?

This recipe qualifies as quick prep and creates 4 servings in a single session. You'll have four ready-to-eat salad portions from one batch preparation.

Is Harvest Salad good for muscle gain?

At 39g protein and 678 calories per serving, this salad supports muscle-building phases with significant carbohydrate content (52g) for glycogen restoration. The fat content (39g) contributes to hormonal health during high-protein training blocks.

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