Are you a fitness enthusiast looking for delicious and nutritious meal options to support your active lifestyle? Look no further! High-protein salads are not only satisfying but also packed with nutrients that can help fuel your workouts. In this article, we’ll share 18 mouth-watering high protein salad recipes that combine lean proteins, whole grains, and a variety of vegetables for a healthy and balanced meal.
From classic grilled chicken to plant-based options like tofu and edamame, we’ve got you covered with a range of protein-packed salads that cater to different tastes and dietary preferences. Whether you’re in the mood for something light and refreshing or hearty and filling, these recipes are sure to become your new go-to’s for a quick and easy meal.
In this article, we’ll dive into each recipe, exploring the ingredients, cooking methods, and tips for making the most of these high-protein salads. So grab a fork and get ready to dig in – your taste buds (and muscles) will thank you!
Grilled Chicken and Quinoa Protein Salad
Elevate your salad game with this protein-packed dish that combines the flavors of grilled chicken, quinoa, and roasted vegetables. Perfect for a quick lunch or dinner.
Ingredients:
– 1 lb boneless, skinless chicken breast
– 1 cup cooked quinoa
– 2 cups mixed greens (arugula, spinach, lettuce)
– 1 cup cherry tomatoes, halved
– 1/2 cup cucumber, sliced
– 1/4 cup crumbled feta cheese
– 2 tbsp olive oil
– 2 tbsp lemon juice
– Salt and pepper to taste
Instructions:
1. Preheat grill or grill pan to medium-high heat. Season chicken with salt and pepper. Grill for 5-6 minutes per side, or until cooked through.
2. Cook quinoa according to package instructions. Let cool.
3. In a large bowl, combine mixed greens, cherry tomatoes, cucumber, and feta cheese.
4. Slice grilled chicken into strips. Add to the salad.
5. Drizzle olive oil and lemon juice over the salad. Toss to combine.
6. Serve immediately.
Cooking Time: 20-25 minutes
Lentil and Feta High Protein Salad
A protein-packed salad that’s perfect for a quick lunch or dinner, this recipe combines the nutty flavor of lentils with the tanginess of feta cheese.
Ingredients:
– 1 cup cooked lentils
– 1/2 cup crumbled feta cheese
– 1/4 cup chopped fresh parsley
– 1/4 cup chopped red onion
– 1 tablespoon olive oil
– 1 tablespoon lemon juice
– Salt and pepper to taste
Instructions:
1. In a large bowl, combine cooked lentils, feta cheese, parsley, and red onion.
2. Drizzle with olive oil and lemon juice, and season with salt and pepper to taste.
3. Toss gently to combine.
Cooking Time: 5 minutes (assuming cooked lentils are used)
This salad is a great source of protein, fiber, and vitamins. You can adjust the amount of feta cheese to your liking, or add other ingredients such as cherry tomatoes or chopped bell peppers to suit your taste. Enjoy!
Chickpea and Avocado Protein Power Salad
This salad is a nutritional powerhouse, packed with protein-rich chickpeas, creamy avocado, and crunchy veggies. Perfect for a quick lunch or post-workout snack.
Ingredients:
– 1 can chickpeas (15 oz), drained and rinsed
– 2 ripe avocados, diced
– 1/2 cup cherry tomatoes, halved
– 1/4 cup chopped fresh parsley
– 2 tablespoons olive oil
– 1 tablespoon lemon juice
– Salt and pepper to taste
Instructions:
1. In a large bowl, combine chickpeas, avocado, cherry tomatoes, and parsley.
2. Squeeze the lemon juice over the salad and toss gently.
3. Drizzle the olive oil over the top and season with salt and pepper to taste.
4. Serve immediately or refrigerate for up to 24 hours.
Cooking Time: None! This salad is ready in minutes.
Steak and Spinach Protein-Packed Salad
This hearty salad combines the richness of grilled steak with the nutritional benefits of spinach, making it a satisfying and protein-packed meal. Perfect for a quick lunch or dinner.
Ingredients:
– 6 oz flank steak
– 2 cups fresh baby spinach leaves
– 1 cup cherry tomatoes, halved
– 1/4 cup crumbled feta cheese (optional)
– 1 tablespoon olive oil
– 1 tablespoon lemon juice
– Salt and pepper to taste
Instructions:
1. Preheat grill or grill pan to medium-high heat.
2. Grill steak for 3-4 minutes per side, or until cooked to desired level of doneness. Let rest for 5 minutes before slicing.
3. In a large bowl, combine spinach, cherry tomatoes, and feta cheese (if using).
4. Drizzle olive oil and lemon juice over the salad; season with salt and pepper to taste.
5. Slice grilled steak into thin strips and add to the salad.
6. Toss gently to combine.
Cooking Time: 15-20 minutes
Tofu and Edamame High Protein Salad
This refreshing salad combines the creaminess of tofu with the nutty flavor of edamame, making it a perfect snack or side dish for those looking to boost their protein intake. With just a few simple ingredients and steps, you’ll be enjoying a healthy and delicious meal in no time!
Ingredients:
– 1 block firm tofu, drained and cut into small cubes
– 1 cup edamame, cooked and shelled
– 2 tablespoons olive oil
– 1 tablespoon soy sauce
– 1 tablespoon rice vinegar
– 1 teaspoon sesame oil
– Salt and pepper to taste
– Chopped green onions for garnish (optional)
Instructions:
1. In a large bowl, whisk together olive oil, soy sauce, rice vinegar, and sesame oil.
2. Add the tofu cubes and edamame to the bowl. Toss gently to combine.
3. Season with salt and pepper to taste.
4. Garnish with chopped green onions if desired.
5. Serve immediately.
Cooking Time: 10 minutes
Salmon and Kale Protein Salad with Lemon Dressing
This refreshing salad combines the omega-rich benefits of salmon, the earthy goodness of kale, and a tangy lemon dressing for a protein-packed meal that’s quick to prepare.
Ingredients:
– 1 pound cooked salmon (such as grilled or baked), flaked
– 2 cups curly kale leaves, stems removed and discarded
– 1/2 cup cooked quinoa
– 1/4 cup crumbled feta cheese (optional)
– 1/4 cup chopped fresh parsley
– 2 tablespoons freshly squeezed lemon juice
– Salt and pepper to taste
Instructions:
1. In a large bowl, massage the kale leaves with your hands for about 3 minutes until they soften.
2. Add the cooked quinoa, flaked salmon, feta cheese (if using), and parsley to the bowl. Toss gently to combine.
3. In a small bowl, whisk together lemon juice and a pinch of salt and pepper.
4. Pour the dressing over the salad and toss to coat.
5. Serve immediately, or refrigerate for up to 2 hours before serving.
Cooking Time: None (salmon cooking time varies depending on method)
Black Bean and Corn Protein Salad
A refreshing and protein-packed salad perfect for a quick lunch or dinner.
Ingredients:
– 1 cup cooked black beans, rinsed and drained
– 1 cup frozen corn kernels, thawed
– 1/2 cup diced red bell pepper
– 1/4 cup chopped fresh cilantro
– 2 tablespoons olive oil
– 1 tablespoon lime juice
– 1 teaspoon ground cumin
– Salt and pepper to taste
– 1/4 cup crumbled feta cheese (optional)
Instructions:
1. In a large bowl, combine black beans, corn kernels, red bell pepper, and cilantro.
2. In a small bowl, whisk together olive oil, lime juice, and cumin.
3. Pour the dressing over the bean mixture and toss to coat.
4. Season with salt and pepper to taste.
5. Top with feta cheese, if using.
Cooking Time: 10 minutes
Servings: 4-6
Turkey and Quinoa High Protein Salad
This nutritious salad combines the flavors of roasted turkey, quinoa, and crunchy vegetables, making it an excellent option for a quick and healthy meal or snack. With 35 grams of protein per serving, this dish is perfect for fitness enthusiasts and anyone looking to boost their protein intake.
Ingredients:
– 1 cup cooked quinoa
– 1/2 cup diced roasted turkey breast
– 1/2 cup mixed greens (arugula, spinach)
– 1/4 cup cherry tomatoes, halved
– 1/4 cup sliced red onion
– 1/4 cup crumbled feta cheese (optional)
– 2 tablespoons olive oil
– 1 tablespoon apple cider vinegar
– Salt and pepper to taste
Instructions:
1. In a large bowl, combine cooked quinoa, roasted turkey breast, mixed greens, cherry tomatoes, red onion, and feta cheese (if using).
2. In a small bowl, whisk together olive oil and apple cider vinegar.
3. Pour the dressing over the salad and toss to combine.
4. Season with salt and pepper to taste.
5. Serve immediately.
Cooking Time: 10 minutes
Egg and Avocado Protein Salad with Greek Yogurt Dressing
This salad combines the creaminess of avocado and Greek yogurt with the protein-rich eggs, perfect for a quick and nutritious meal or snack.
Ingredients:
– 4 hard-boiled eggs, diced
– 1 ripe avocado, mashed
– 1/2 cup mixed greens (arugula, spinach, etc.)
– 1/4 cup crumbled feta cheese (optional)
– 1 tablespoon freshly squeezed lemon juice
– Salt and pepper to taste
– Greek yogurt dressing ingredients: 1/2 cup plain Greek yogurt, 1 tablespoon Dijon mustard, 1 teaspoon honey
Instructions:
1. In a large bowl, combine the diced eggs, mashed avocado, mixed greens, and crumbled feta cheese (if using).
2. In a small bowl, whisk together the Greek yogurt dressing ingredients until smooth.
3. Pour the dressing over the salad and toss to coat.
4. Season with salt and pepper to taste.
5. Serve immediately.
Cooking Time: 10 minutes
Shrimp and Mango Protein Salad
A refreshing and protein-packed salad perfect for a post-workout snack or a light lunch. This tropical combination of succulent shrimp, sweet mango, and crunchy veggies will keep you satisfied and energized.
Ingredients:
– 1 pound large shrimp, peeled and deveined
– 2 ripe mangos, diced
– 1 cup mixed greens (arugula, spinach, etc.)
– 1/2 cup cherry tomatoes, halved
– 1/4 cup chopped red onion
– 2 tablespoons olive oil
– 1 tablespoon lemon juice
– Salt and pepper to taste
– 1 scoop vanilla protein powder (optional)
Instructions:
1. In a medium bowl, whisk together olive oil, lemon juice, salt, and pepper.
2. Add the shrimp and toss to coat. Let marinate for at least 10 minutes.
3. In a large bowl, combine mixed greens, mango, cherry tomatoes, and red onion.
4. Remove the shrimp from marinade and add to the salad bowl.
5. Toss gently to combine.
6. If desired, sprinkle with vanilla protein powder and toss again.
Cooking Time: 15 minutes (including marinating time)
Tempeh and Roasted Vegetable High Protein Salad
This salad combines the nutty flavor of tempeh with the natural sweetness of roasted vegetables, making it a satisfying and protein-rich meal.
Ingredients:
– 1/2 cup tempeh, crumbled
– 2 cups mixed vegetables (such as broccoli, Brussels sprouts, sweet potatoes, and red onions)
– 2 tablespoons olive oil
– 1 tablespoon soy sauce
– 1 teaspoon honey
– Salt and pepper to taste
– 4 cups mixed greens
Instructions:
1. Preheat oven to 425°F (220°C).
2. Toss the mixed vegetables with 1 tablespoon of olive oil, salt, and pepper on a baking sheet. Roast for 20-25 minutes or until tender.
3. In a small bowl, whisk together soy sauce and honey. Add the crumbled tempeh and toss to coat.
4. In a large bowl, combine the roasted vegetables, tempeh mixture, and mixed greens. Toss gently to combine.
5. Serve immediately.
Cooking Time: 25-30 minutes
Grilled Halloumi and Chickpea Protein Salad
This Mediterranean-inspired salad combines the creamy sweetness of grilled halloumi with the nutty flavor of chickpeas, all tied together with a tangy lemon vinaigrette. Perfect as a quick and easy lunch or dinner.
Ingredients:
– 1 block of halloumi cheese
– 1 can of chickpeas (14 oz)
– 2 tbsp olive oil
– 2 tbsp freshly squeezed lemon juice
– 1 tsp honey
– Salt and pepper to taste
– Fresh parsley, chopped (optional)
Instructions:
1. Preheat grill or grill pan to medium-high heat.
2. Cut the halloumi into slices and brush with olive oil.
3. Grill the halloumi for 2-3 minutes per side, until slightly charred.
4. In a large bowl, combine chickpeas, lemon juice, honey, salt, and pepper. Stir well to combine.
5. Add the grilled halloumi to the bowl and toss gently to combine.
6. Garnish with chopped parsley, if desired.
Cooking Time: 15 minutes
Beef and Broccoli Protein Salad with Sesame Dressing
Elevate your meal prep game with this protein-packed salad featuring tender beef, crisp broccoli, and a nutty sesame dressing. Perfect for a quick lunch or dinner on-the-go.
Ingredients:
– 1 lb cooked beef (sirloin or ribeye), sliced
– 3 cups broccoli florets
– 2 tablespoons olive oil
– 2 cloves garlic, minced
– 2 tablespoons soy sauce
– 2 tablespoons sesame oil
– 1 tablespoon honey
– Salt and pepper to taste
– 4 oz cooked quinoa or brown rice
Instructions:
1. Preheat oven to 375°F (190°C).
2. In a large bowl, toss broccoli with olive oil, garlic, and salt. Spread on a baking sheet and roast for 10-12 minutes, or until tender.
3. In a small bowl, whisk together soy sauce, sesame oil, and honey.
4. In a separate bowl, combine cooked beef, roasted broccoli, quinoa or brown rice, and sesame dressing. Toss to coat.
5. Season with salt and pepper to taste.
Cooking Time: 15-20 minutes
Greek Yogurt Chicken Salad with High Protein Greens
A refreshing twist on traditional chicken salad, this recipe combines the creaminess of Greek yogurt with the savory flavor of cooked chicken and the nutritional boost of high protein greens. Perfect for a quick lunch or dinner, this salad is a satisfying and healthy meal option.
Ingredients:
– 1 pound cooked chicken breast, diced
– 1 cup Greek yogurt
– 1/2 cup mixed greens (such as kale, spinach, and arugula)
– 1/4 cup chopped red bell pepper
– 1 tablespoon Dijon mustard
– Salt and pepper to taste
– Optional: chopped fresh herbs like parsley or dill for garnish
Instructions:
1. In a large bowl, combine the chicken, Greek yogurt, mixed greens, and red bell pepper.
2. Mix well until all ingredients are fully incorporated.
3. Add the Dijon mustard and season with salt and pepper to taste.
4. Cover and refrigerate for at least 30 minutes to allow flavors to meld.
5. Serve chilled, garnished with chopped fresh herbs if desired.
Cooking Time: None! This recipe is ready in just a few minutes of preparation time.
Protein-Packed Tuna and White Bean Salad
Elevate your lunch game with this high-protein, Mediterranean-inspired salad that combines the rich flavors of tuna and white beans. This easy-to-make recipe is perfect for a quick and satisfying meal.
Ingredients:
– 1 can of tuna in water (drained), 6 oz
– 1/2 cup cooked cannellini beans
– 1/4 cup chopped red onion
– 1/4 cup crumbled feta cheese
– 1 tablespoon olive oil
– 1 tablespoon lemon juice
– Salt and pepper to taste
Instructions:
1. In a medium bowl, combine tuna, cannellini beans, red onion, and feta cheese.
2. Drizzle with olive oil and lemon juice; season with salt and pepper to taste.
3. Serve immediately or refrigerate for up to 24 hours.
Cooking Time: 5 minutes
Servings: 1
This salad is packed with protein from the tuna and white beans, making it an excellent option for a post-workout snack or a quick lunch that will keep you full until dinner.
Vegan Chickpea and Tahini High Protein Salad
This protein-packed salad combines creamy tahini with nutty chickpeas and crunchy veggies, perfect for a quick and satisfying meal or snack. With over 20 grams of protein per serving, this recipe is ideal for fitness enthusiasts and vegans alike.
Ingredients:
– 1 can chickpeas (15 oz), drained and rinsed
– 2 tbsp tahini
– 2 tbsp lemon juice
– 1/4 cup chopped red bell pepper
– 1/4 cup chopped cucumber
– 2 cloves garlic, minced
– Salt and pepper to taste
– Fresh parsley, chopped (optional)
Instructions:
1. In a large bowl, combine chickpeas, tahini, lemon juice, garlic, salt, and pepper. Mix until smooth.
2. Add bell pepper and cucumber; stir to combine.
3. Taste and adjust seasoning as needed.
4. Cover and refrigerate for at least 30 minutes to allow flavors to meld.
5. Garnish with parsley, if desired.
Cooking Time: None!
Buffalo Chicken and Quinoa Protein Salad
This hearty salad combines the bold flavors of buffalo chicken with the nutty taste of quinoa, all wrapped up in a protein-packed package. Perfect for a post-workout snack or a quick lunch.
Ingredients:
– 1 cup cooked quinoa
– 1 pound boneless, skinless chicken breast, cooked and diced
– 1/4 cup buffalo sauce (such as Frank’s RedHot)
– 1/4 cup chopped celery
– 1/4 cup chopped red bell pepper
– 2 tablespoons olive oil
– Salt and pepper to taste
– Optional: blue cheese crumbles or chopped green onions for topping
Instructions:
1. In a large bowl, combine cooked quinoa, chicken, buffalo sauce, celery, and red bell pepper.
2. Drizzle with olive oil and season with salt and pepper to taste.
3. Serve immediately, topped with optional blue cheese crumbles or chopped green onions if desired.
Cooking Time: 15 minutes
Roasted Sweet Potato and Chickpea High Protein Salad
This hearty salad combines roasted sweet potatoes with chickpeas, quinoa, and a tangy tahini dressing for a protein-packed meal that’s perfect for a quick lunch or dinner.
Ingredients:
– 2 large sweet potatoes
– 1 can chickpeas (15 oz)
– 1 cup cooked quinoa
– 1/4 cup chopped fresh parsley
– 2 tbsp olive oil
– 2 tbsp tahini
– 2 tbsp lemon juice
– Salt and pepper to taste
Instructions:
1. Preheat oven to 425°F (220°C).
2. Pierce sweet potatoes with a fork several times and roast for 45-50 minutes, or until tender.
3. In a large bowl, combine chickpeas, quinoa, parsley, and roasted sweet potato.
4. In a small bowl, whisk together olive oil, tahini, lemon juice, salt, and pepper.
5. Pour the dressing over the salad and toss to combine.
Cooking Time: 45-50 minutes (roasting time), plus 10 minutes for assembling the salad.
Summary
Get ready to fuel your fitness journey with these 18 delicious high protein salad recipes! Whether you’re a meat-lover or a vegan, there’s something for everyone. From grilled chicken and quinoa to lentil and feta, chickpea and avocado to steak and spinach, these salads pack a punch of protein to support your workout routine. Plus, with a variety of flavors and textures, you’ll never get bored. So go ahead, get creative, and nourish your body with these high-protein salad recipes!
