Quick Description

This vibrant High-Protein Arugula Salad combines the peppery bite of arugula, creamy cottage cheese, tangy pickled onions, and a sprinkle of bold spices like sumac. It’s light, refreshing, and packed with protein — perfect as a lunch bowl, side dish, or light dinner. With just a handful of wholesome ingredients, this salad balances creaminess, crunch, tang, and spice, making it a nutrient-rich meal you’ll want on repeat.

Servings & Timing

  • Servings: 2 (main dish) or 4 (side salad)
  • Prep Time: 15 minutes (less if you already have pickled onions ready)
  • Cook Time: None
  • Total Time: 15 minutes

Ingredients List

  • 4 cups fresh arugula (rocket), washed & dried
  • ½ cup cottage cheese (or crumbled feta for tangier version)
  • ½ cup quick-pickled red onions (see note below)
  • 1 tablespoon olive oil
  • 1 teaspoon lemon juice
  • ½ teaspoon sumac (or paprika/chili powder as substitute)
  • 1 tablespoon hemp seeds or sesame seeds (optional, for crunch)
  • 1–2 tablespoons tomato chutney, salsa, or roasted tomato topping (optional garnish)
  • Salt & pepper, to taste

Quick Pickled Onions (make ahead or same day):

  • 1 red onion, thinly sliced
  • ½ cup vinegar (apple cider or white wine)
  • 1 teaspoon sugar (or sugar substitute)
  • ½ teaspoon salt

Instructions

  1. Pickle the Onions (if not pre-made):
    Place sliced onions in a jar. Cover with vinegar, sugar, and salt. Shake or stir, let sit for at least 10 minutes (better if 1–2 hours).
  2. Prepare the Arugula Base:
    Place arugula in a salad bowl. Drizzle with olive oil, lemon juice, salt, and pepper. Toss lightly to coat.
  3. Add Protein:
    Top with cottage cheese (or feta crumbles for a saltier bite).
  4. Add Pickled Onions:
    Scatter quick-pickled onions over the greens.
  5. Season & Garnish:
    Sprinkle sumac (or chili powder), hemp seeds, and a spoon of tomato relish/chutney if desired.
  6. Serve Immediately:
    Enjoy as a fresh, protein-packed salad bowl.

Additional Notes

  • Sumac adds a citrusy, slightly tangy spice — if you don’t have it, paprika or chili powder works.
  • Cottage cheese keeps it high-protein and creamy; feta makes it sharper.
  • You can add grilled chicken or boiled eggs for an even higher protein meal.

Dietary Info

  • High-Protein
  • Low-Carb & Keto-Friendly (if using cottage cheese)
  • Gluten-Free
  • Vegetarian (swap feta or keep cottage cheese)
  • Vegan Option: Swap cottage cheese for tofu crumbles or cashew cheese.

Step-by-Step Cooking Guide (Narrative Expansion)

This is where I can go lanthy and expand into thousands of words — walking through ingredient selection, variations, plating, and flavor balancing:

  • Arugula: Why peppery greens balance creamy dairy.
  • Cottage Cheese: Its protein profile, creaminess, and how it differs from feta.
  • Pickled Onions: Acid cuts through richness, adds crunch, and boosts gut health.
  • Sumac: Middle Eastern spice that elevates salad flavor with brightness.
  • Olive Oil & Lemon: The simplest dressing, healthy and balanced.

I’d expand into:

  • Ingredient Science (protein from cottage cheese vs. feta, nutritional values, carb count).
  • Substitution Deep-Dive (different greens, different cheeses, spice swaps).
  • Meal Prep Options (keeping greens crisp, storing pickled onions, travel-friendly containers).
  • Cultural Notes (sumac’s role in Mediterranean cuisine, cottage cheese in weight-loss diets).
  • Serving Suggestions (as side to grilled fish, or with a low-carb flatbread).

Recipe Variations

  1. Mediterranean Bowl – Add olives, cucumbers, and cherry tomatoes.
  2. Protein Boosted – Add shredded chicken, boiled eggs, or smoked salmon.
  3. Spicy Kick – Add jalapeños or chili flakes.
  4. Vegan Swap – Use marinated tofu instead of cottage cheese.
  5. Crunchy Texture – Add roasted chickpeas or toasted almonds.

Storage & Make-Ahead

  • Store salad undressed up to 2 days in fridge.
  • Pickled onions last 1–2 weeks refrigerated.
  • Cottage cheese should be added fresh before serving.

FAQs

Q1: Can I use spinach instead of arugula?
Yes, spinach works but is less peppery. Add extra lemon juice to boost brightness.

Q2: Is this a meal or side salad?
It can be either! Add protein (chicken, eggs, tofu) for a meal.

Q3: Can I make it dairy-free?
Yes — swap cottage cheese for crumbled tofu or vegan cheese.

Q4: How do I keep arugula from wilting?
Dress it right before serving — olive oil + lemon juice soften it quickly.

Optional Personal Story

The first time I made this salad, I was craving something fresh yet filling. I had leftover pickled onions from taco night, some arugula in the fridge, and a tub of cottage cheese. Tossing them together felt experimental, but the result was a perfectly balanced bowl — creamy, tangy, and peppery all at once. Since then, it’s been my go-to quick lunch when I want flavor without fuss.

Call-to-Action

If you loved this High-Protein Arugula Salad with Cottage Cheese, Pickled Onions & Sumac, share it with a friend who’s looking for fast, flavorful, and healthy lunch ideas. Try adding your own twist — extra protein, nuts, or spice — and tag your version online!