12 High Protein Salad Recipes

In a world increasingly focused on health, nutrition, and time-saving meals, high-protein salads have become a popular go-to for fitness enthusiasts, busy professionals, and anyone trying to eat clean without sacrificing flavor.

Packed with nutrients, these salads are not only filling but also support muscle repair, weight management, and sustained energy levels.

Whether you’re looking for post-workout fuel or a satisfying lunch that keeps you full till dinner, these 12 delicious, protein-packed salad recipes have you covered.

1. Grilled Chicken Power Bowl

A hearty and colorful salad with lean protein and vibrant veggies.

Ingredients:

• 1 grilled chicken breast, sliced
• 2 cups mixed greens
• ½ cup cherry tomatoes, halved
• ¼ cup shredded carrots
• ¼ avocado, sliced
• 2 tablespoons hummus
• 1 tablespoon olive oil
• Salt and pepper to taste

Instructions:

1. Grill the chicken breast until fully cooked and set aside to cool slightly.
2. In a large bowl, add mixed greens, tomatoes, carrots, and avocado.
3. Top with sliced chicken.
4. Drizzle with olive oil and add a scoop of hummus in the center.
5. Season with salt and pepper, toss lightly, and serve.

2. Salmon Spinach Super Salad

A nutrient-dense salad featuring omega-3-rich salmon and baby spinach.

Ingredients:

• 1 salmon fillet (4 oz)
• 2 cups baby spinach
• ½ cucumber, thinly sliced
• ¼ red onion, thinly sliced
• 1 tablespoon capers
• Juice of ½ lemon
• 1 tablespoon extra virgin olive oil
• Salt and pepper to taste

Instructions:

1. Bake or pan-sear the salmon until flaky and cooked through.
2. Let the salmon cool slightly and flake into chunks.
3. In a large bowl, mix spinach, cucumber, onion, and capers.
4. Add salmon on top.
5. Drizzle with lemon juice and olive oil. Toss gently before serving.

3. Turkey and Quinoa Garden Salad

A refreshing mix of ground turkey and quinoa for a complete protein punch.

Ingredients:

• 1 cup cooked ground turkey (seasoned with garlic and herbs)
• 1 cup cooked quinoa
• 1 cup chopped romaine lettuce
• ½ bell pepper, chopped
• ½ cup cherry tomatoes
• 2 tablespoons feta cheese
• 2 tablespoons balsamic vinaigrette

Instructions:

1. Cook turkey with seasoning and set aside to cool.
2. In a bowl, combine quinoa, romaine, bell pepper, and tomatoes.
3. Add ground turkey and sprinkle with feta.
4. Drizzle with vinaigrette and toss to combine.

4. Chickpea Avocado Protein Bowl

Perfect for vegetarians, this salad is creamy, crunchy, and satisfying.

Ingredients:

• 1 cup canned chickpeas, rinsed
• ½ avocado, diced
• 1 cup baby kale or arugula
• ½ cup cherry tomatoes
• 1 tablespoon tahini
• Juice of ½ lemon
• Salt and pepper to taste

Instructions:

1. In a mixing bowl, mash chickpeas lightly with a fork.
2. Add avocado, tomatoes, and greens.
3. Whisk together tahini and lemon juice.
4. Drizzle dressing over salad, season, and mix well.

5. Tuna White Bean Mediterranean Salad

A protein-rich salad with a zesty Mediterranean twist.

Ingredients:

• 1 can tuna in water, drained
• 1 cup canned white beans, rinsed
• ½ cup chopped cucumber
• ¼ cup diced red onion
• ¼ cup black olives, sliced
• 1 tablespoon red wine vinegar
• 1 tablespoon olive oil
• ½ teaspoon dried oregano

Instructions:

1. In a large bowl, mix tuna, white beans, cucumber, onion, and olives.
2. In a small bowl, whisk vinegar, oil, and oregano.
3. Pour dressing over salad and toss gently.

6. Steak and Sweet Potato Protein Salad

A robust salad perfect for refueling after an intense workout.

Ingredients:

• 4 oz grilled steak, sliced
• 1 small sweet potato, roasted and cubed
• 2 cups spinach
• ¼ red bell pepper, sliced
• 2 tablespoons pumpkin seeds
• 2 tablespoons honey mustard dressing

Instructions:

1. Grill or pan-sear steak to preferred doneness.
2. Roast sweet potato cubes until tender and lightly browned.
3. Combine spinach, bell pepper, and pumpkin seeds in a bowl.
4. Add steak and sweet potato.
5. Drizzle with dressing and serve warm.

7. Greek Yogurt Chicken Salad

A creamy, tangy twist on the classic chicken salad.

Ingredients:

• 1 cup cooked shredded chicken
• ¼ cup plain Greek yogurt
• 1 tablespoon Dijon mustard
• ¼ cup celery, diced
• 2 tablespoons red grapes, halved
• Salt, pepper, and paprika to taste
• Butter lettuce or mixed greens for serving

Instructions:

1. Mix chicken, yogurt, mustard, celery, and grapes in a bowl.
2. Season with salt, pepper, and a pinch of paprika.
3. Serve over a bed of greens or in lettuce cups.

8. Black Bean Fiesta Salad

A colorful, high-fiber, high-protein vegetarian option with southwestern flair.

Ingredients:

• 1 cup canned black beans, rinsed
• ½ cup corn kernels
• ½ cup chopped red bell pepper
• ¼ avocado, diced
• 2 tablespoons chopped cilantro
• Juice of 1 lime
• Salt, pepper, and chili powder to taste

Instructions:

1. Mix beans, corn, pepper, and avocado in a large bowl.
2. Add cilantro and lime juice.
3. Season and toss to combine.

9. Egg & Lentil Protein Salad

A great vegetarian combo of lentils and boiled eggs for complete protein.

Ingredients:

• 2 hard-boiled eggs, sliced
• 1 cup cooked lentils
• 1 cup arugula
• ¼ cup shredded carrots
• 1 tablespoon olive oil
• 1 teaspoon apple cider vinegar
• Salt and pepper to taste

Instructions:

1. In a bowl, layer arugula, lentils, and carrots.
2. Top with sliced eggs.
3. Drizzle with olive oil and vinegar.
4. Season to taste and toss lightly.

10. Shrimp Avocado Lime Salad

A refreshing seafood salad with healthy fats and bright citrus.

Ingredients:

• 6–8 cooked shrimp
• ½ avocado, diced
• 1 cup chopped romaine
• ½ cup diced mango (optional for sweetness)
• Juice of 1 lime
• 1 tablespoon olive oil
• Pinch of salt and chili flakes

Instructions:

1. Combine romaine, shrimp, avocado, and mango in a bowl.
2. Drizzle with lime juice and olive oil.
3. Sprinkle with salt and chili flakes, then toss.

11. Cottage Cheese Crunch Salad

A unique, protein-packed salad with crunch and creaminess.

Ingredients:

• ½ cup low-fat cottage cheese
• 1 cup chopped cucumber
• ½ bell pepper, chopped
• ¼ cup sunflower seeds
• 1 tablespoon chopped parsley
• Salt and pepper to taste

Instructions:

1. Combine cottage cheese, cucumber, and bell pepper in a bowl.
2. Mix in sunflower seeds and parsley.
3. Season and serve chilled.

12. Edamame and Tofu Asian Salad

A plant-based protein powerhouse with bold Asian flavors.

Ingredients:

• 1 cup shelled edamame
• ½ cup cubed baked tofu
• 1 cup shredded cabbage
• ¼ cup shredded carrots
• 1 tablespoon sesame oil
• 1 tablespoon rice vinegar
• 1 teaspoon soy sauce
• Toasted sesame seeds (optional)

Instructions:

1. In a bowl, mix edamame, tofu, cabbage, and carrots.
2. Whisk sesame oil, rice vinegar, and soy sauce together.
3. Pour dressing over salad, toss well, and garnish with sesame seeds.

Conclusion

High-protein salads are more than just rabbit food—they’re colorful, diverse, and fuel your body with the nutrients it needs to thrive.

From grilled meats to plant-based proteins, each recipe here brings something unique to the table.

Whether you’re meal-prepping for the week, feeding a family, or looking for healthy lunch ideas, these 12 recipes offer variety and balance.