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17 High Protein Salads

As a busy business owner and mom of 3, I need high-protein recipes I can throw together in under 10 minutes or prep ahead of time. Prioritizing protein at every meal helps me stay energized and maintain lean muscle. High protein salads have become my go-to because they’re quick, customizable and packed with everything I need to feel full and satisfied. I’ve rounded up my favorite high protein salads that are easy to make during your busiest weeks.

Quick Links:

• Chicken and Beef Based Salads
• Fish Based Salads
• Plant-Based and Vegan Salads
• Grain and Quinoa Based Salads

Salads don’t have to be boring or leave you hungry an hour later. When built with the right ingredients, they can be one of the most satisfying and nutrient-dense meals of the day. 

To reach my goals, I typically follow a high protein meal plan that divides my protein across 3 meals and 2 high protein snacks. For example, if my goal is 130 grams of protein per day, I aim for around 30 grams at lunch.

The key to making a salad filling and taste good is to add 4-5 ounces of grilled chicken, salmon or turkey. When I’m going plant-based, I’ll swap in lentils, tofu, a scoop of cottage cheese, hard-boiled eggs or a combo of chickpeas and hemp seeds. I layer that over a bed of leafy greens, then add fiber-rich veggies like cucumbers and bell peppers, plus healthy fats like avocado or a drizzle of olive oil to keep me energized throughout the day.

I meal prep a batch of grilled chicken or lentils at the beginning of the week so I always have a protein base ready to throw together a quick salad. With just a bit of planning, salads can be one of the easiest and most delicious ways to hit my protein goals.

Whether you’re looking to lose weight or build muscle, you’ll see the best results if you pair a high protein meal plan with a workout plan and proper recovery. Personally, I don’t count calories, but I do aim for at least 2,000 calories per day. Your needs may vary, so it’s best to consult a nutritionist or dietitian for personalized guidance.

Chicken and Beef Based Salads

1. Waldorf Chicken Salad

This high-protein lunch is good for meal prep, as it lasts several days in the fridge. Enjoy it over lettuce, as a sandwich or for dipping crackers and veggies.

27 grams of protein per serving

Ingredients

• Shredded chicken
• Grapes
• Celery
• Red onion
• Walnuts
• Fresh basil 
• Mayonnaise
• Fresh lemon juice

2. Thai-Inspired Chicken Quinoa Salad

This flavorful Thai-inspired chicken salad is packed with fresh mango, crunchy veggies, cashews and curry-marinated chicken for a delicious meal prep lunch.

45 grams of protein per serving

Ingredients

• Peanut dressing
• Red bell pepper
• Green onion
• Carrot
• Cooked quinoa
• Cilantro
• Mango
• Chicken breast
• Romaine
• Cashew halves

3. Greek Chickpea Chicken Salad

This healthy Greek-inspired chicken salad is loaded with chickpeas, fresh veggies, feta, and kalamata olives. Toss this light salad with a flavorful Greek dressing, layer it in a mason jar or put it in meal prep containers for the perfect weekday lunch. 

50 grams of protein per serving

Ingredients

• Greek dressing
• Tomato
• Cucumber
• Chickpeas
• Red onion
• Chicken breasts
• Pitted kalamata olives
• Feta crumbles
• Romaine

4. Creamy BBQ Chicken Salad

A satisfying salad made with tender chicken, smoked almonds, juicy grape tomatoes, sweet corn, curly kale and onion, all tossed together with mayonnaise and BBQ sauce. 

27 grams of protein per serving

Ingredients

• Chicken
• Curly kale
• Grape tomatoes
• Red onion
• Green onion
• Corn 
• Almonds
• Mayo
• BBQ sauce

5. Cobb Salad

The best high protein cobb salad made with chicken, sweet potato, hard boiled eggs, tomatoes and green onion tossed in a homemade vinaigrette.

40 grams of protein per serving

Ingredients

• Romaine
• Chicken breasts
• Avocado oil
• Cucumbers
• Sweet potato
• Hard boiled eggs
• Bacon
• Cherry tomatoes
• Green onion

6. Pesto Chicken Salad

This pesto chicken is loaded with leafy greens, sweet cherry tomatoes, creamy avocado, spicy red onion, feta and creamy avocado slices. Top everything off with a simple, bright, homemade lemon dressing.

28 grams of protein per serving

Ingredients

• Chicken Breast
• Pesto 
• Lettuce or spinach
• Red onion sliced
• Cherry tomatoes
• Cucumber diced
• Avocado sliced
• Feta cheese
• Parsley

7. Steak and Farro Salad

Farro really elevates this salad to a whole other hearty level. Topped off with perfectly seared steak, a fresh lemony dressing and finished with blue cheese crumbles all over a bed of lettuce, this salad is hearty, healthy, and delicious in every way.

42 grams of protein per serving

Ingredients

• Farro
• Gem lettuce
• Blue cheese crumbles
• Extra virgin olive oil
• Dijon mustard
• Lemon
• Garlic
• Cucumber
• Filet mignon steaks

8. Thia Beef Salad

This Thai Steak Salad is tangy, spicy and delicious, yet deceptively easy to make. It’s topped with toasted rice powder for a bit of crunch. 

27 grams of protein per serving

Ingredients

• Vegetable oil
• New York strip steak
• Jasmine rice 
• Shallots 
• Mint leaves
• Cilantro 
• Lettuce
• Cherry tomatoes 
• Cucumbers

Fish Based Salads

9. Superfood Salmon Salad

This salmon salad is loaded with roasted sweet potato croutons, avocado, pickled onions and dressed in a light lemon vinaigrette. It’s an easy go-to meal you’ll love having as part of your weekly rotation.

32 grams of protein per serving

Ingredients

• Salmon fillets
• Avocado oil
• Baby kale 
• Sweet potato 
• Avocado
• Pickled red onions
• Crumbled feta
• Pepitas
• Lemon vinaigrette

10. Tuna Salad

The best healthy tuna salad recipe made with canned tuna, red onion, celery, chopped pickles and Greek yogurt. Perfect as a snack with crackers or on a sandwich.

39 grams of protein per serving

Ingredients

• Tuna
• Plain Greek yogurt
• Celery
• Red onion
• Dill pickles
• Mayonnaise
• Dijon mustard
• Parsley
• Ground pepper
• Sea salt

11. Grilled Shrimp Detox Salad

Grilled Summer Detox Salad with grilled romaine, lime, tomato, cucumber, avocado, corn, shrimp and cilantro dressing.

27 grams of protein per serving

Ingredients

• Sweet corn
• Romaine lettuce
• Jumbo tail on shrimp 
• Olive oil
• Tomatoes
• Cucumbers
• Yellow bell pepper
• Cilantro avocado dressing

Plant-Based and Vegan Salads

12. Vegan Cobb Salad

A vegan Cobb salad recipe that gives you all of the delicious flavors of a traditional Cobb salad, along with 19 grams of plant-based protein. Vegan, gluten-free and a perfect meal-sized salad.

19 grams of protein per serving

Ingredients

• Baby spinach
• Chickpeas
• Grape tomatoes
• Cucumber
• Carrots
• Corn
• Red onion
• Cooked tempeh bacon, sliced
• Avocados
• Dairy-free cheese
• Dill

13. High Protein Green Goddess Salad

Packed with fiber and protein, this high protein green goddess salad is bursting with bright lemon and herb flavor. It takes just 20 minutes to whip up, and it will last all week, making it a great meal prep option.

21 grams of protein per serving

Ingredients

• Quinoa 
• Herb goat cheese
• Mint
• Dill
• Cilantro 
• Avocado 
• Petite peas 
• Pistachios
• Golden raisins
• Chickpeas 
• Red onion 
• Cucumber 
• Banana peppers

14.  No Lettuce Salad

Enjoy a refreshing No Lettuce Salad bursting with garbanzo beans, cherry tomatoes, cucumbers and zesty seasonings. Topped with creamy cottage cheese, it’s a delightful twist on traditional salads, perfect for a quick and healthy meal.

24 grams of protein per serving

Ingredients

• Garbanzo beans
• Cherry tomatoes
• Red onion
• Cucumbers
• Balsamic vinegar
• Olive oil
• Fresh lemon juice
• Sea salt
• Ground pepper
• Everything bagel seasoning
• Cottage cheese

Grain and Quinoa Based Salads

15. Blueberry Kale and Quinoa Salad

This Kale Quinoa Salad is my go-to delicious, fresh salad full of good-for-you ingredients like blueberries, kale and quinoa.

30 grams of protein per serving

Ingredients

• Quinoa
• Blueberries
• Kale
• Pumpkin seeds
• Pistachios
• Mint leaves
• Goat cheese 
• Avocado
• Lemons 
• Extra virgin olive oil

16. Miso Crunch Salad

This Miso Crunch Salad is made for springtime. It has a major crunch from veggies like cabbage and kale, a tiny bite of heat from chili-flavored peanuts, chilled shrimp and the perfect sweet miso dressing.

30.4 grams of protein per serving

Ingredients

• Shrimp
• Tuscan kale
• Shredded green cabbage
• Chili-flavored peanuts
• Avocados
• Sliced green onions
• Chopped cilantro

17.  Arugula Quinoa Salad

This easy arugula quinoa salad has a lovely lemon vinaigrette and delicious mix-ins like feta cheese, toasted almonds, creamy avocado and sweet Medjool dates for bursts of flavor and texture in every bite.

20.9 grams of protein per serving

Ingredients

• Quinoa
• Lemon vinaigrette
• Lemon juice
• Extra-virgin olive oil
• Dijon mustard
• Garlic clove
• Red pepper flakes
• Sugar or honey
• Chickpeas
• Parsley
• Diced red onion
• Arugula 
• Feta
• Almonds
• Medjool dates
• Avocado

Pin This High-Protein Salad Recipe Round-Up