Easy Vegan Summer Salad with Seitan (High Protein!)

Ready to use up all your extra basil, tomatoes, and cucumber from the garden? This vegan summer salad with seitan is refreshing, high protein, and incredibly easy to throw together.

There’s something about summer that makes salads hit different. Maybe it’s the warm breeze, the burst of ripe tomatoes at the farmer’s market, or the fact that no one wants to turn on their oven during these hot summer days. Either way, this easy vegan summer salad with seitan is everything you need for a quick lunch, make-ahead meal prep option, or full meal on those hot summer nights when cooking sounds like the last thing you want to do.

This high-protein vegan salad is light yet satisfying, built on a solid base of crisp romaine, juicy cherry tomatoes, crunchy cucumbers, and hearty vegan seitan chorizo. With garlic hummus and vegan pesto swirled in as your creamy, flavor-packed dressing alternative, it’s a killer combination of ingredients that even a picky eater will devour. Oh—and did I mention it packs 20 grams of plant-based protein and only 223 calories per serving? Yup. This is not your average bowl of lettuce.

To keep things ultra quick, you can use store-bought garlic hummus and vegan pesto -- or make them from scratch using my homemade hummus and vegan pesto recipes on my sister website.

Check out these posts if you're wanting more high protein vegan salad recipes, vegan barbecue recipes, or pesto-flavored veggie bowls.

Jump to:

• Ingredients
• Instructions
• Why This Salad Works for Sustainable Fat Loss
• Easy to Customize in Various Ways
• Meal Prep Pro Tip
• Why It Belongs in Your Weekly Rotation
• Recipe

Ingredients

All you need are a few simple ingredients.

• Upton's Naturals vegan seitan chorizo - not sponsored (I wish!). I'm just obsessed with these! It crumbles easily in your hands, it's super high protein, and it is so easy to use on those really busy weeks where intense meal prep just isn't an option.
• Romaine lettuce
• Cherry tomatoes
• Cucumbers
• Vegan pesto
• Garlic hummus

See recipe card for quantities.

Instructions

This salad is so easy to make. Start by incorporating the hummus into the lettuce.

Then add in the seitan chorizo crumbles.

Then add the cucumber.

Then add the chopped cherry tomatoes.

Then mix in the vegan pesto.

Serve and enjoy!

Why This Salad Works for Sustainable Fat Loss

When people hear “salad,” they usually picture a sad pile of leaves and a sprinkle of vinaigrette—not exactly the most exciting meal. But this isn’t just any salad. This is a main dish salad designed to keep you full, energized, and excited to eat again. The high protein from seitan helps preserve lean muscle, especially if you’re in a fat loss phase, and the healthy fats from pesto and hummus create that satisfying, creamy element we all crave.

Unlike many creamy dressings that are loaded with calories and oil, this one uses whole-food-based toppings that can be made at home.

Easy to Customize in Various Ways

This salad is perfect for the warmer months, when colorful vegetables are at their peak and all you want is something fast, light, and nourishing. If you want to switch it up next time, toss in a handful of peppery arugula, kale, or spring onion for more bite.

Want to bulk it up even more? Throw in some quinoa, chickpeas, or roasted sweet potatoes for added fiber and satiety. You can even mix it with cold pasta salads, turning it into a vegan pasta salad hybrid that’s perfect for sharing. Think macaroni salad meets green salad, but without the food coma afterward.

It’s also incredibly forgiving—use what you have. No cherry tomatoes? Use sun-dried tomatoes or chopped heirlooms. No cucumber? Snap snap peas or thinly sliced bell peppers are great alternatives. I love using red onion for some zing, but if that’s too strong, green onions or kalamata olives will bring a nice punch.

Need more ideas? Here are some great mix-ins:

• White beans, pinto beans, or a can of chickpeas for more fiber
• Diced creamy avocado for healthy fats
• Crumbled vegan feta cheese if you're feeling fancy
• Toasted pine nuts or sunflower seeds for crunch

Meal Prep Pro Tip

When prepping salads in advance, keep your dressing and wet ingredients separate or layer heartier ingredients like the seitan at the bottom of your large mixing bowl and delicate greens at the top. This keeps everything crisp and fresh for days. If you’re using homemade hummus or pesto, store it in a small bowl and add it just before eating.

Why It Belongs in Your Weekly Rotation

Whether you're juggling work, workouts, or just trying to get something nourishing on the table between nap times, this salad is a reliable go-to. It’s fresh, flavorful, and genuinely satisfying—without being heavy. With how simple it is to throw together, it’s perfect for busy weekdays or those moments when you want something you can feel good about eating. It’s also a great way to use up leftovers or repurpose prepped ingredients from earlier in the week.

This vegan summer salad is more than just a side dish. It’s the type of meal you’ll come back to on repeat—because it’s easy, flexible, nourishing, and delicious. Whether you’re on a fat loss journey, looking for quick vegan salads to brighten up your week, or just want something you can toss together on a hot summer day, this one checks all the boxes.

Recipe