Skimpy salads often won’t fill you up and tend to leave you feeling hungry later. Swap them out with these high protein salad recipes to keep you full, nourished, and energized for whatever your day throws at you!
As a Registered Dietitian, mom of two young kids, and full-time online business owner, my plate is FULL. I don’t have time in the day to monitor every single gram of protein and fiber I’m eating everyday, so I often rely on meal-prepped, high protein salads to do the heavy lifting.
Think about it.
1. Naturally filling. Since protein digests more slowly than carbohydrates, it will help you stay full for longer while reducing blood sugar spikes. Add in some beans or extra fiber, and you’ll be full for hours!
2. Nutrient-dense. Depending on the salad, you’re likely getting lots of vegetables, fruits, and sometimes whole grains, nuts or seeds, all of which can boost your fiber intake. This not only helps fill you up, it also improves overall heart and digestive health.
3. Grab and go convenience. No running through the drive-thru or deciding what to eat when you’re already almost-hangry. Just grab something from the fridge and go!
Table of Contents
High Protein Salad Recipes for Lunch and Meal Prep
There are so many different types of “salads” out there, and not just the standard lettuce-veggies-meat option you’re thinking of.
Below, I’ve also included creamy salads, like chicken and tuna salad, as well as high protein pasta salads and grain bowls. This list covers it all.
Grilled Chicken Strawberry Salad
37g protein
If you want a salad that tastes like you ordered from your favorite restaurant, this is the one! The creamy strawberry vinaigrette, feta, and pecans make it taste decadent and fresh.
Healthy Burger Salad
37g protein
I love burger salads because you get all the textures and flavors you love, but they are lower in calories and more satisfying than an actual burger. The mayo-free Big Mac sauce is worth keeping in the fridge just on its own!
Steak Avocado Salad
32g protein
This is such a simple salad – steak, corn, feta, and romaine with a creamy avocado green goddess dressing. It’s a nice alternative to the typical formula of chicken salad and so hearty!
Chicken Mango Salad
26g protein
Cabbage and bell peppers add lots of crunch with plenty of mangoes for a sweet, fresh flavor and buttery cashews.
Mason Jar Taco Salad
34g protein
Mason jar salads are definitely still a thing! They’re the perfect way to meal prep a bunch of salads at once, and the combination of savory taco meat, black beans, corn, red onions, tomatoes, and avocado couldn’t be more satisfying.
Copycat Panera Chinese Citrus Cashew Salad with Chicken
30g protein
This fruit-forward salad is packed with bold, bright flavors, like pineapple and mandarins, plus cooling cucumbers, carrots, and lots of greens, all under a drizzle of miso lime dressing.
Ground Beef Taco Bowls
33g protein
Next Taco Tuesday, make extra taco meat to assemble these bowls. The veggies and brown rice make it ultra-satisfying, while the greens and avocado dressing keep it light.
Healthy Macaroni Tuna Salad
15g protein
This healthier tuna mac salad is creamy and satisfying but with a tangy lower-calorie dressing (thank you, Greek yogurt!) and I love to sub high fiber pasta for maximum staying power.
Chicken Salad with Cranberries and Walnuts
21g protein
The cranberries and walnuts add just enough sweetness and texture, and you can easily serve it as a wrap, sandwich, salad, or even a dip!
Healthy Chicken Caesar Salad Recipe
43g protein
Although traditional chicken Caesar isn’t known for being very nutritious (just delicious), but this modified version checks all the boxes. High protein, lower calorie, and it tastes even better than the store-bought stuff.
Copycat Panera Bread Strawberry Poppyseed Salad
28g protein
If you’re always waiting for the strawberry poppyseed salad to come back to Panera, then you’ll be glad to know you can easily make it yourself!
The mandarins, blueberries, pineapple, and strawberries are so fresh and vibrant, and the chicken breast gives it tons of protein.
Chicken Salad with Grapes and Almonds
19g protein
Most chicken salad recipes are massive calorie bombs thanks to all the mayo. This version is lightened up so you can enjoy it all the time, plus you get lots of extra goodness from the grapes, celery, almonds, and green onions.
Mason Jar Salad Recipes
Mason jar salads are a dream for meal prep, and this post includes 4 of my favorite options! Each one eats like a main meal, but with a totally different flavor profile, like:
- Tex Mex Chicken
- Greek Salad
- Asian Chicken Salad
- Tuna Avocado Salad
Vegetarian and Vegan Salads
Want the protein without any meat? These vegetarian-friendly options are fantastic for Meatless Mondays or those looking for more plant-based options!
Jennifer Aniston Salad
14g protein
I love a make-ahead quinoa salad and this one is extra refreshing with cucumbers, pistachio, feta, and lots of fresh herbs. Plus, it lasts for days in the fridge!
Greek Lentil Salad
16g protein
The lentils are the main source of protein here, and there’s no lettuce or greens involved. Just combine canned lentils with veggies, feta cheese, and a honey lemon vinaigrette, and you’re ready to go. The flavors really come out as the salad sits, so this is a great option to make for the week!
Quinoa Edamame Salad
9g protein
If you struggle to eat enough fresh veggies during the week, a veggie-packed quinoa salad is just the thing. Edamame adds extra protein, too. One serving has just 200 calories, 9 grams of protein, and 5 grams of fiber!
Protein Pesto Pasta Salad
14g protein
This recipe uses just five ingredients: pesto, feta cheese, and cherry tomatoes. Choose a high protein pasta and feel free to add grilled chicken for even more protein!
Costco Quinoa Salad
9g protein
We always love the quinoa salad from Costco with lots of kale, veggies, and herbs, all coated in a lemony vinaigrette.
The lentils + quinoa + feta combination gives this salad 9 grams of protein per serving!
Sweet Potato Kale Bowl
14g protein
This comforting salad bowl starts with a base of tender massaged kale, and it’s topped with smoky roasted sweet potatoes and chickpeas, plus creamy avocado and a dairy-free cashew garlic dressing.
Mixed Bean Salad
11g protein
Bean salads are the perfect summer meal – no cooking required, totally refreshing, and still so filling.
Double up for a main meal or serve it on the side of your burger or sandwich!
Cottage Cheese Egg Salad
17g protein
If you’re an egg salad fan, you have to try this cottage cheese version! It replaces some of the mayonnaise, so you get tons of richness, creaminess, and added protein while reducing the overall calories.
Mediterranean Chickpea Salad with Feta
9g protein
For something a little warmer, saute red bell peppers with tomatoes and onions, then combine with chickpeas, feta, and a simple dressing. Ready in almost no time and a good source of fiber and protein!
Mexican Macaroni Salad with Corn
11g protein
Mac salad for lunch? Honestly, you can if you have the right recipe! This one is lightened up thanks to the vinaigrette, and you can easily add meat or use high protein pasta, too.
Avocado Egg Salad
7g protein
Creamy avocado is the perfect stand-in for mayo in egg salad, and keeps this recipe naturally low carb while adding lots of healthy fats.
Mexican Quinoa Salad
7g protein
The tangy Southwestern dressing makes simple staples, like quinoa and black beans, taste fresh and vibrant, especially when paired with a few fresh veggies.
Asparagus Couscous Salad
11g protein
Israeli couscous mixed with roasted asparagus, chickpeas, feta and sun-dried tomatoes is a match made in heaven, especially with that mouthwatering lemon olive oil dressing!
How much protein do you actually need per day?
Protein needs are often determined using grams of protein per kilogram of body weight. The commonly cited recommendation of 0.8 g/kg reflects the minimum intake needed to support basic physiological functions and prevent deficiency. However, in practice, this amount is often not adequate for supporting optimal health, body composition, or physical performance for many individuals.
Protein requirements can vary significantly based on factors such as age, activity level, medical conditions and personal goals. For example, those who are physically active, aiming to build or preserve muscle, or navigating life stages like aging may benefit from higher protein intakes to better support their needs.
It’s also important to keep in mind that protein is used most effectively when it’s distributed evenly across meals and snacks throughout the day, rather than concentrated in one large meal. Spacing protein intake helps support muscle protein synthesis more consistently and allows the body to better utilize the protein you consume (source). To determine your individual protein needs, it’s best to speak with a Registered Dietitian.
Want more high protein recipes in your life? Explore these High Protein Soup Recipes, Cottage Cheese Breakfast Recipes and Cottage Cheese Desserts!
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