Mixed Sprouts Salad for Weight Loss | Easy High Protein Diet Recipe

About This Mixed Sprouts Salad

Sprouts salad is one of those recipes that comes straight from everyday Indian kitchens, where health and simplicity naturally come together. This sprouts salad recipe reminds me of those mornings when we wanted something light yet filling, especially on days when breakfast felt skipped or dinner needed to be simple. At home, sprouts salad was never treated as a “diet food.” It was just food clean, fresh, and comforting. A bowl of mixed sprouts with chopped vegetables, lemon juice, and a pinch of salt always felt enough, both for the stomach and the mind.
  

What I love most about a healthy sprouts salad is how effortlessly it fits into daily life. There’s no complicated cooking, no heavy spices, and no guilt after eating. You soak the sprouts, boil them lightly or use them raw, and suddenly you have a nourishing meal ready in minutes. The crunch of sprouts, the freshness of cucumber and onion, the juiciness of tomato, and that sharp hit of lemon create a flavor that feels refreshing every single time. It’s simple, but never boring.

This mixed sprouts salad is deeply rooted in Indian food culture. Many of us grew up seeing our parents make sprouts chaat, especially during fasting days, light dinner nights, or when someone in the family was trying to eat healthier. Over time, it naturally evolved into what we now call a sprouts salad for weight loss. Not because it’s trendy, but because it genuinely works. It’s low in calories, high in fiber, and rich in plant-based protein, which helps you stay full for longer without feeling heavy.

From a health point of view, this salad ticks all the right boxes. It’s a high protein sprouts salad recipe that supports muscle recovery, digestion, and metabolism. If you are following a fitness routine or looking for a sprouts salad for gym diet, this recipe blends perfectly into your meal plan. It’s also a smart choice for people searching for a diabetic-friendly sprouts salad, as sprouts help regulate blood sugar levels due to their low glycemic index.

Another reason this veg sprouts salad feels special is its flexibility. You can keep it completely oil-free, turning it into a clean-eating favorite. You can enjoy it as a sprouts salad for breakfast, a light lunch, or even a soothing sprouts salad for dinner when you don’t want anything heavy. You can use boiled sprouts for easier digestion or explore raw sprouts salad benefits if your body is comfortable with it.

In today’s fast-paced lifestyle, knowing how to make sprouts salad at home is like having a dependable backup meal you can always rely on. It doesn’t demand fancy ingredients or long cooking hours. It simply gives you honest nutrition in a bowl. This Indian sprouts salad recipe proves that healthy food can still feel homely, satisfying, and something you actually enjoy eating every day without feeling like you’re forcing yourself to “eat healthy.”

What Makes This Sprouts Salad Recipe Special

What truly sets this sprouts salad recipe apart is how naturally it balances nutrition, taste, and simplicity without trying too hard to be a “diet dish.” It doesn’t rely on heavy dressings, excess oil, or artificial flavors. Instead, it celebrates real ingredients in their freshest form, making it a recipe you can return to again and again.

At the heart of this dish is its clean, honest flavor. The slight nuttiness of sprouts, the crunch of fresh vegetables, and the brightness of lemon juice come together in a way that feels refreshing rather than restrictive. Whether you choose boiled sprouts for comfort or raw sprouts for maximum nutrients, the salad never feels dull. Every bite feels light, fresh, and energizing.

Another reason this healthy sprouts salad stands out is its strong connection to everyday Indian food habits. Long before salads became trendy, Indian homes were already enjoying sprouts in simple forms sprouts chaat, lightly spiced bowls, or lemon-salt mixes. This recipe respects that tradition while fitting perfectly into modern lifestyles focused on wellness, fitness, and mindful eating. It feels familiar, not foreign.

From a health perspective, this is a high protein sprouts salad recipe that works for real-life goals. It supports weight loss, keeps you full for longer, and provides steady energy without bloating. Because it is naturally low calorie and oil-free, it fits easily into diet plans without complicated tracking or portion stress. That’s why it works so well as a sprouts salad for weight loss, gym diet, or even a diabetic-friendly meal.
  

What also makes this recipe special is its versatility. You can enjoy it as a quick breakfast when you don’t want to cook, a light lunch between meetings, or a gentle dinner that won’t disturb your digestion. You can adjust spices, add vegetables, or keep it completely plain depending on your mood and body needs. Few recipes adapt so easily.

Finally, there’s an emotional comfort in this Indian sprouts salad recipe. It feels like caring for your body without punishing it. No guilt, no extremes just a bowl of food that genuinely nourishes you. That’s what makes this sprouts salad special: it doesn’t just help you eat healthy, it helps you feel good about eating healthy.

Ingredients List For Sprouts Salad

Mixed Sprouts (1–1.5 cups, boiled or raw)
A combination of green moong sprouts, black chana sprouts, and moth beans forms the base of this sprouts salad recipe. Sprouts are naturally high in protein, fiber, and micronutrients, making them ideal for a healthy sprouts salad for weight loss and daily nutrition. You can lightly boil them for easy digestion or use them raw for maximum enzyme and vitamin retention.

Onion (1 small, finely chopped)
Adds a mild crunch and sharpness that balances the earthy flavor of sprouts. If you prefer a sprouts salad without oil or want a lighter, Jain-friendly version, this can be skipped without affecting the taste much.

Tomato (1 small, finely chopped)
Tomatoes bring natural juiciness and a slight tang, preventing the salad from tasting dry. They also add antioxidants like lycopene, supporting heart health in this low calorie sprouts salad.

Cucumber (½ cup, finely chopped)
Cucumber provides freshness and hydration, making the salad light and cooling. It’s especially helpful if you’re having this as a sprouts salad for dinner or during warm weather.

Carrot (¼ cup, finely grated or finely chopped)
Adds natural sweetness, color, and beta-carotene for eye and skin health. Carrots enhance both nutrition and visual appeal in a healthy veg salad for weight loss.

Green Chili (1 small, finely chopped – optional)
For those who enjoy heat, green chili adds a gentle kick and boosts metabolism. You can adjust or skip it for kids or sensitive digestion.

Fresh Coriander Leaves (2 tablespoons, chopped)
Coriander adds freshness and a comforting Indian aroma that ties all the ingredients together beautifully.

Lemon Juice (1–2 teaspoons, to taste)
Lemon brightens flavors and improves iron absorption from sprouts, making it a key element in any high protein vegetarian salad.

Salt (to taste)
Just enough to enhance flavors without overpowering the natural taste of the ingredients.

Optional Seasonings
A pinch of roasted cumin powder, black pepper, or chaat masala can be added for flavor variation while keeping the salad light and diet-friendly.

This simple yet nutritious combination makes the salad perfect for breakfast, lunch, dinner, gym meals, or weight-loss diets without compromising on taste.

Essential Equipment Needed For Sprouts Salad Recipe

• Mixing Bowl: A medium-sized bowl to combine all the sprouts and vegetables evenly without spilling.
• Knife: For finely chopping vegetables like onion, tomato, cucumber, green chili, and coriander to ensure even mixing and better texture.
• Cutting Board: Provides a clean, safe surface for chopping all ingredients efficiently.
• Strainer / Colander: Useful for draining boiled sprouts or washing raw vegetables properly.
• Saucepan: Needed only if you plan to lightly boil the sprouts for easier digestion.
• Lemon Squeezer: Helps extract fresh lemon juice easily without seeds.

How to Make Perfect Sprouts Salad 

Prepare the sprouts properly
Start by choosing fresh mixed sprouts (moong, matki, chana, or moth). If you prefer a raw sprouts salad, rinse them thoroughly under running water. For a boiled sprouts salad recipe that is easier to digest, boil the sprouts in clean water for 5–7 minutes until they are just tender, not mushy. Drain completely and let them cool.

Chop the vegetables finely
Finely chop onion, tomato, cucumber, green chili, and fresh coriander. Uniformly chopped vegetables ensure that every bite of the sprouts salad recipe has balanced flavor and texture.

Combine sprouts and vegetables
Take a large mixing bowl and add the prepared sprouts first. Add all chopped vegetables on top. This layering helps in even mixing without crushing the sprouts.

Add seasoning gradually
Sprinkle salt carefully (especially if you are making a low calorie sprouts salad), add black pepper or chaat masala, and mix gently. Avoid over-mixing to maintain the freshness and shape of the sprouts.

Add lemon juice for freshness
Squeeze fresh lemon juice evenly over the salad. Lemon not only adds flavor but also improves iron absorption, making this a high protein sprouts salad even more nutritious.

Optional healthy additions
If desired, add grated carrot, beetroot, boiled sweet corn, or pomegranate for extra nutrition and color. For a sprouts salad without oil, skip any fat-based toppings.

Taste and adjust
Taste the salad and adjust salt, lemon, or spice according to your preference. Balance is key this keeps the salad suitable for diabetic-friendly sprouts salad and weight loss sprouts salad Indian style.

Rest briefly before serving
Let the salad rest for 3–5 minutes so the flavors blend naturally. This improves taste without compromising freshness.

Serve fresh
Serve immediately for best texture, crunch, and nutritional value. Sprouts salad tastes best when freshly prepared and is ideal for sprouts salad for weight loss, sprouts salad for breakfast, or a light dinner.

  

Chef-Style Pro Tips for Perfect Sprouts Salad

Balance raw and boiled sprouts wisely: For the best texture and digestion, use a mix of lightly boiled and raw sprouts. This gives your sprouts salad recipe a pleasant bite while keeping it gentle on the stomach.

Never overboil the sprouts: Boil sprouts only until they are just tender. Overboiling turns them mushy and dull, which affects both taste and nutrition in a healthy sprouts salad.

Chop vegetables evenly: Finely and uniformly chopped vegetables help the flavors blend evenly, making every bite of this mixed sprouts salad equally tasty.

Season just before serving: Always add salt and lemon juice at the last moment. Early seasoning draws out water from vegetables and makes the salad soggy something chefs strictly avoid.

Use lemon over vinegar: Fresh lemon juice enhances freshness and improves iron absorption, making this a truly high protein vegetarian salad.

Control spice, not freshness: Keep green chilies mild so the natural nutty flavor of sprouts remains dominant. The charm of a sprouts salad for weight loss lies in its freshness.

Add crunch smartly: A small handful of roasted peanuts or seeds adds crunch and protein without increasing calories perfect for a low calorie sprouts salad.

Keep it oil-free for clean eating: Avoid oil entirely. Proper seasoning and lemon are enough to make a flavorful sprouts salad without oil.

Serve immediately: Like most salads, sprouts salad shines when served fresh. Delayed serving reduces crunch and nutritional value.

Think like a chef, keep it simple: The best salads don’t try too hard. Clean ingredients, correct seasoning, and fresh preparation are what turn a basic sprouts salad into a standout dish.

What to Eat Sprouts Salad With

• As a light meal: enjoy the sprouts salad on its own as a high-protein, low-calorie meal.
• With multigrain toast or whole-grain crackers: adds complex carbs and makes it more filling for breakfast or lunch.
• With a bowl of vegetable soup: pairs beautifully for a low-calorie, nutrient-rich dinner.
• With a soft suji idli or steamed dhokla: the savory, fluffy texture complements the crunchy salad (good for balanced regional menus).
• With grilled paneer or tofu cubes: boosts protein for a stronger post-workout meal.
• As a side to Mexican rice or quinoa bowl: use it as a refreshing, tangy side that cuts richness.
• In a wrap or pita: stuff the sprouts salad with some hummus into a whole-wheat wrap for a portable lunch.
• With a green detox smoothie: for a cleansing breakfast combo that’s energizing and hydrating.
• As a topping over mixed greens or warm grains (brown rice/quinoa): turns it into a hearty bowl.

Nutritional Information & Health Benefits (Per Serving)

Calories: ~180 kcal – a light, low-calorie meal suitable for weight loss and clean eating.

Protein: ~12 g – high protein from sprouts and optional chickpeas/paneer supports muscle repair and satiety.

Carbohydrates: ~18 g – mainly complex carbs and fiber from sprouts and vegetables, providing steady energy.

Fiber: ~6 g – excellent dietary fiber content aids digestion, promotes fullness and supports weight management.

Fat: ~6 g – healthy fats if you add avocado or nuts; keep low by skipping oil for a heart-healthy option.

Vitamins & Minerals: Rich in Vitamin C, Vitamin A (beta-carotene), Iron and Potassium — supports immunity, skin health and energy.

Glycemic Index: Low – makes it diabetic-friendly when kept oil-free and without added sugars.

Overall: A high-protein, low-calorie and nutrient-dense salad ideal for weight loss, gym diets, and everyday healthy meals.

Trying This Twist Of Healthy Sprouts Salad

Classic Mixed Sprouts Salad
A combination of moong, chana, and matki sprouts tossed with fresh cucumber, tomato, and carrot. Simple, wholesome, and protein-packed, perfect for everyday meals.

Sprouts Salad with Lemon Dressing
Freshly squeezed lemon juice enhances the natural flavors of sprouts. Light seasoning with salt, pepper, and chaat masala makes it tangy, refreshing, and ideal for weight loss.

Spicy Sprouts Salad
Green chili, ginger, and subtle Indian spices are added for a mild heat. Great for those who love a flavorful, metabolism-boosting salad.

Sprouts Salad with Paneer

Soft paneer cubes added for a protein boost. This version is filling, nutritious, and works well as a post-gym meal.

Sprouts Fruit Salad
Incorporate fruits like apple, pomegranate, or orange for a naturally sweet twist. Balances the earthy flavor of sprouts with freshness and vitamins.

Sprouts Corn Salad
Add sweet corn kernels for crunch and a touch of sweetness. High in fiber and very colorful, this salad is appealing to kids and adults alike.

Detox Sprouts Salad
Lightly seasoned with minimal oil, fresh herbs, and lemon juice. Perfect for detox days or as a low-calorie diet option.

Sprouts Salad with Yogurt Dressing
Creamy dressing using yogurt or hung curd adds richness without heaviness. Supports gut health while keeping the salad light and refreshing.

Sprouts Salad with Nuts
Topped with roasted cashews or peanuts for crunch and healthy fats. Adds texture, protein, and keeps you full for longer.

Indian-Style Sprouts Salad
Flavored with chaat masala, coriander, and fresh herbs, giving it a traditional street-style taste. Great for lunchboxes or evening snacks.
  

Health Benefits of Sprouts Salad – Nutrient-Dense & Low-Calorie Meal

High Protein: Sprouts like moong, chana, and matki are naturally protein-rich, supporting muscle growth and satiety.

Fiber-Rich: Keeps digestion smooth and helps in maintaining a healthy gut.

Vitamins & Minerals: Loaded with vitamin C, A, K, iron, and calcium from sprouts and added vegetables, boosting immunity and overall wellness.

Low-Calorie Option: Minimal oil and fresh ingredients make it perfect for weight loss and a light, healthy meal.

Antioxidant-Rich: Helps fight free radicals and reduces inflammation, making it a great detox-friendly salad.

Why This Sprouts Salad Supports Weight Loss Naturally

Low Glycemic Index: Keeps blood sugar levels stable, ideal for diabetic-friendly diets.

High Satiety Factor: Protein and fiber combination keeps you full for longer, reducing unhealthy snacking.

Clean Eating Friendly: Minimal oil, fresh vegetables, and no processed ingredients make it suitable for fat-loss routines.

Boosts Metabolism: Light spices, ginger, and lemon juice improve digestion and promote metabolic activity.

Versatile Meal Option: Can be eaten as breakfast, lunch, or dinner, supporting a healthy weight loss plan all day.

Who Should Eat Sprouts Salad – Perfect for Every Diet Plan

Weight Watchers: Those aiming for low-calorie meals can enjoy this salad without guilt.

Fitness Enthusiasts: High protein and fiber make it a perfect gym or post-workout meal.

Diabetic Patients: Low-GI ingredients help maintain blood sugar levels.

Busy Professionals & Students: Quick to make, portable, and nutrient-dense for on-the-go meals.

Families: Suitable for kids, adults, and elders as it can be adapted for spice preferences and added vegetables.

Best Time to Eat Sprouts Salad – Maximize Health & Nutrition

Morning Detox: Kickstart metabolism with a fresh sprouts salad breakfast.

Lunch Option: Keeps you light yet full, supporting afternoon energy.

Evening Snack: A protein-rich and low-calorie snack between meals.

Pre/Post-Workout: Provides easily digestible proteins and nutrients to fuel or recover from workouts.

Anytime Clean Eating: Its versatility makes it suitable for healthy eating routines throughout the day.

Must-Try Recipes You’ll Love

Oats Upma – Nutritious, fiber‑rich oats upma; healthy, filling breakfast or light meal ideal for weight loss & energy boost.

Green Detox Smoothie – Fresh spinach‑apple smoothie loaded with vitamins & antioxidants; perfect detox drink for mornings, good for weight loss & digestion.

Vegetable Soup – Light, comforting veg soup with carrot, beans & capsicum; low‑calorie, immune‑boosting and ideal for healthy dinners or winters.

Suji Idli – Soft, fluffy idlis made with semolina quick, low‑calorie, and perfect for a healthy breakfast or diabetic‑friendly meal.

Vegetable Daliya – High‑fiber and vitamin‑rich vegetable daliya; wholesome, filling porridge perfect for a nutritious meal any time.

Moong Dal Chilla – Protein‑packed moong dal pancakes healthy breakfast or snack option, great for weight loss & gym diets.

Winter Special Undhiyu – Traditional Gujarati mixed‑veg dish with seasonal winter vegetables; hearty, wholesome and ideal for festive or family meals.

Paneer Bhurji – Spicy, flavorful paneer bhurji; protein‑rich, quick and tasty dish for breakfast, lunch or dinner.

Mexican Rice – Vibrant, flavorful Mexican‑style rice with veggies and spices; easy one‑pot meal for lunch or dinner with a twist.

Frequently Asked Questions

How do you make healthy sprouts salad at home? ➤

Mix fresh sprouts with chopped vegetables like cucumber, tomato, carrots, and capsicum. Season with lemon juice, salt, pepper, and herbs for a refreshing salad.

What are the health benefits of eating sprouts salad daily? ➤

Sprouts are rich in protein, vitamins, minerals, and antioxidants. Eating sprouts salad daily aids digestion, boosts immunity, and provides essential nutrients.

Can sprouts salad help in weight loss and fat loss? ➤

Yes, low-calorie and high-fiber sprouts salad promotes satiety, reduces overall calorie intake, and supports weight and fat loss.

How do I make protein-rich sprouts salad for breakfast or lunch? ➤

Add protein-rich ingredients like boiled chickpeas, paneer, tofu, or seeds along with sprouts and vegetables to boost protein content for a filling meal.

Which vegetables are best to add in sprouts salad for maximum nutrition? ➤

Include colorful vegetables like bell peppers, carrots, cucumber, tomatoes, spinach, and leafy greens for vitamins, minerals, and antioxidants.

Can sprouts salad be included in a diabetic-friendly diet? ➤

Yes, sprouts are low in carbs and high in fiber, making the salad suitable for diabetics to maintain blood sugar levels.

How long can homemade sprouts salad be stored in the fridge? ➤

Store in an airtight container for 1–2 days. Consume fresh for best taste and nutrition.

Can I add fruits like apple or pomegranate to sprouts salad? ➤

Yes, adding fruits like apple, pomegranate, or orange enhances flavor, fiber, and vitamin content for a more nutritious salad.

How do I make a low-calorie sprouts salad for weight loss? ➤

Use only fresh sprouts and vegetables, avoid creamy dressings, and season with lemon juice, herbs, and minimal salt for a light, low-calorie salad.

What are the best dressings for sprouts salad? ➤

Use lemon juice, apple cider vinegar, olive oil, or a yogurt-based dressing. Avoid high-calorie creamy dressings to keep it healthy.

Can sprouts salad help improve digestion and boost immunity? ➤

Yes, high fiber from sprouts improves digestion, and antioxidants, vitamins, and minerals help boost immunity naturally.

How do I make a kid-friendly sprouts salad that tastes good? ➤

Chop vegetables finely, add sweet fruits like apple or pomegranate, and lightly season with lemon and a pinch of salt for a tasty, colorful salad kids will enjoy.

Final Thought

Sprouts salad is more than just a healthy bowl of greens and legumes; it’s a celebration of nutrition, freshness, and simplicity. Every bite is packed with protein, fiber, and essential vitamins, making it a perfect meal for weight loss, detox, or simply a wholesome snack. The combination of crunchy sprouts, fresh vegetables, and light seasoning creates a dish that is both satisfying and invigorating.

As Chef Ranveer Brar often emphasizes, food should nourish both body and soul, and this sprouts salad does exactly that. It’s quick to prepare, versatile enough to suit any meal of the day, and can easily be customized with fruits, nuts, or dressings according to your taste. Whether you enjoy it as a post-workout boost, a light lunch, or a clean-eating dinner, this sprouts salad fits effortlessly into a healthy lifestyle.

With its vibrant colors, refreshing flavors, and nutrient-dense ingredients, this sprouts salad isn’t just food it’s a daily ritual of wellness and mindful eating that leaves you feeling energized and satisfied.

Sprouts Salad

Prep Time

10 min

Cook Time

0 min

Total Time

10 min

Servings

2 servings

Cuisine

Indian / Healthy

Category

Salad / Snack

⭐ Rating: 4.8 / 5 (Based on 200 reviews)

Ingredients

• 1 cup moong sprouts (or mixed sprouts)
• 1 small carrot, grated
• 1 small cucumber, chopped
• 1/2 capsicum, chopped
• 1 small tomato, chopped
• 1 tsp lemon juice
• 1/4 tsp black salt
• 1/4 tsp chaat masala (optional)
• Fresh coriander leaves for garnish

Instructions

1. In a mixing bowl, combine sprouts, carrot, cucumber, capsicum, and tomato.
2. Add lemon juice, black salt, and chaat masala (if using); toss well.
3. Garnish with fresh coriander leaves.
4. Serve immediately as a healthy snack or light meal.