Raw papaya is not usually the first thing that comes to mind when you think of an exciting lunch. However, Aathira Sethumadhavan, a chef and nutritionist might just change your perception. She recently shared her recipe for a high protein raw papaya salad, calling it a bowl that tastes like a treat but still hits your macro goals. In this dish, shredded papaya and carrot get coated in a creamy peanut butter and Greek yogurt dressing, topped with chilli, honey and soy sauce adding sweet, salty and spicy notes all at once. Add grilled chicken or paneer and a few pumpkin seeds to get a proper filling meal that also happens to work well for meal prep.

The first step is to make the dressing and it is also where this recipe moves well beyond the usual lemon and olive oil combination. Aathira mixes greek yogurt, peanut butter, grated apple, soy sauce, chilli flakes, honey, lemon juice and a pinch of salt all together. All ingredients added have their own benefits – yogurt brings creaminess, peanut butter adds richness, and apple and honey bring in a gentle sweetness that balances everything out.

Once the dressing is whisked smooth, the next step is to put in shredded raw papaya and grated carrot. Aathira suggests massaging the vegetables so they soften a little and properly soak up the dressing. The papaya keeps things crunchy, while the carrot adds a bit more texture. Because of both of them, the recipe gets tastier with every bite.

Grilled chicken breast is what gives the salad its biggest protein boost. Aathira uses one large chicken breast, marinated in garlic paste, salt and pepper, then air fried at 200 degrees Celsius for around 7 minutes before slicing. If you are a vegetarian, she suggests to swap chicken with paneer and apply the same steps to it.

Lastly, fold the cooked protein through the papaya and carrot dressing, and then finish with a sprinkle of pumpkin seeds on top for extra crunch. One serving of this recipe works out to roughly 450 calories and 39 grams of protein, along with 31 grams of carbohydrates, 20 grams of fat and 5 grams of fibre. This recipe makes two servings of about 360 grams each, so it helps in prepping your meals nicely.

What makes this salad stand out is that it skips the usual recipe of leafy greens and a predictable dressing. The main character of this salad is raw papaya, and the mix of creamy, crunchy, spicy and slightly sweet flavours gives the bowl real character. It is also super flexible and you can customize it based on your goals and eating habits. If you want a leaner protein go with chicken but if you are a vegetarian go with paneer for a richer bite. You can also customize the amount of chilli depending on how much spice you want.

Aathira Sethumadhavan’s high protein raw papaya salad shows that eating well does not have to mean eating boring. This is definitely a salad bowl you would want to eat again and again because of its creamy peanut dressing, crisp vegetables, grilled protein and bold flavours. Whether you need a filling lunch, an easy meal prep option or just a new way to use raw papaya, this one is worth adding to your book.

Disclaimer: This article summarizes a report by Aathira Sethumadhavan (@aathirasethumadhavan). While Times Now has verified the public data presented, the interpretations of ‘intent’ remain those of the creator. This content is for educational purposes and does not substitute professional medical/nutritional advice.