WCT Arugula Protein Salad Recipe

Benefits of Arugula:

Arugula is a delicious leafy green vegetable that is packed with numerous vitamins and micronutrients. It can be added to a variety of foods including salads, sandwiches, wraps, pizza, pasta, eggs, and even frozen smoothies. 

Arugula contains many phytochemicals which have shown the potential to fight cancer cells and high levels of Vitamin A and Carotenoids which can improve eyesight. 

Additionally, arugula has been shown to help build stronger bones due to both Vitamin A and Vitamin K, and it also contains Folate a nutrient that is important for women of reproductive age. Arugula also contains high quantities of B complex, a group of Vitamins that many people fail to obtain in their current diets.  

Does arugula have the potential to be the next kale? Why not add this delicious leafy green vegetable to your diet and see for yourself.




2 cups of Arugula

½ avocado

½ apple

3 oz extra firm tofu

1 egg

4 oz any type of fish

Handful of peppers

1 tbsp extra virgin olive oil


Total Calories:




Carbohydrates: 21g

Fat: 35g

Protein: 36g


Total Cook Time:

15 minutes 


Step 1: Begin to soft boil an egg (instructions listed below)

Step 2: Using a cutting board, dice up the ingredients listed below into small cubes, and add to a salad bowl:

             ½ of an avocado

             3 oz of tofu


             ½ of an avocado

             4 oz of cooked fish

Step 3: Add the arugula leaves to the salad bowl

Step 4: Once the soft-boiled egg has cooled, cut up into small cubes and add to the salad bowl

Step 5: When all ingredients have been added to the salad bowl, put on the cover to the salad bowl and shake the bowl to mix the contents

Step 6: Add 1 tbsp of olive oil when you are ready to eat the salad


To make a soft-boiled egg:  

Step 1: Add one egg to a small pot

Step 2: Fill the pot with water so that the egg is completely immersed 

Step 3: Turn the flame on high and wait for the water to boil

Step 4: Allow the water to boil for 3 minutes and then turn off the flame

Step 5: Empty out the water and leave the egg in the pot allowing it to cool

Step 6: Once the egg has cooled (approximately 15 minutes) crack open the shell

Step 7: Turn the faucet on to allow a stream of cool water to flow

Step 8: Remove the egg shell from the stream of cool water

Step 9: Once the entire shell has been removed, rinse the egg off under the cool water to ensure there are no shell pieces left behind



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Alex & Brittany Robles are the founders of The White Coat Trainer, a site dedicated to improving the health and wellness of busy individuals. Learn more about them here and connect with them on instagram and Twitter. Feel free to send them a message here