There are no sad, boring salads here! This collection of 15 High Protein Salad Recipes are packed with protein, fiber and plenty of flavor. They’re guaranteed to fill you up and include a variety of protein sources such as chicken, beef, seafood, beans and legumes!

High-protein salad recipes collage pin.

I love loaded salads that are packed with protein, fiber, colorful ingredients and plenty of flavor. If you think salads are boring, this collection of crave-worthy High Protein Salad Recipes will change your mind.

These protein-packed salads are fresh, flavorful and satisfying enough to enjoy for lunch or dinner. Packed with ingredients like chicken, salmon, shrimp, tuna, eggs and beans, these protein-rich salads are hearty meals that will keep you full and energized.

Whether you’re meal prepping lunches for the week or looking for a healthy dinner packed with fresh ingredients, you’ll find plenty of delicious options below.

Thai peanut chicken salad on a platter with peanut dressing.
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Why protein matters

Protein is an essential nutrient that helps support muscle growth and maintenance, promotes satiety and plays an important role in overall health. Adding protein to salads helps turn them from a side dish into a complete meal while keeping you satisfied longer between meals.

Protein-rich foods can also help stabilize energy levels throughout the day, making high protein salads a great option for lunch, dinner and meal prep.

Tips to build a high-protein salad

Creating a balanced, satisfying high-protein salads is easy when you start with a few simple components. Aim for a variety of colors, textures and flavors to make your salad exciting.

  • Protein. Protein is the foundation of a satisfying salad. Add ingredients such as chicken, shrimp, salmon, tuna, eggs, beans or lean beef, and aim for at least 20 grams of protein per serving.
  • Greens. Start with a base of leafy greens such as romaine lettuce, spinach, kale, arugula or mixed greens. Cabbage is another great option that adds crunch and holds up well for meal prep.
  • Veggies. Fresh vegetables add color, texture and nutrients. Tomatoes, cucumbers, carrots, bell peppers, radishes and red onion are all great choices.
  • Fruit. Fruit adds natural sweetness and balances savory flavors. Strawberries, blueberries, apples, pears, grapes, oranges and dried cranberries all pair well with salads.
  • Healthy fats. Healthy fats add richness and help keep you feeling satisfied. Avocado, nuts, seeds and olives are some of the best options.
  • Cheese. Cheese adds flavor, creaminess and a boost of protein. Feta, goat cheese, parmesan, cheddar and mozzarella are all excellent additions.
  • Grains. Whole grains add texture, fiber and staying power to salads. Quinoa, farro, brown rice and barley are some of the most popular options.
  • Dressing. A flavorful dressing ties all of the ingredients together. Homemade vinaigrettes, Greek yogurt dressings and creamy dressings can transform a simple salad into something truly crave-worthy. See my collection of salad dressing recipes for some delicious ideas.
Shrimp louie salad drizzled with louie dressing

Best protein sources for salads

There are a variety of ways to increase the protein in your salads. The ingredients below are some of the best options to keep on hand.

Animal-Based Protein Sources

  • Chicken breast (3 ounces): 26 grams protein
  • Steak (3 ounces): 23 grams protein
  • Sardines (1 can): 23 grams protein
  • Rotisserie chicken (3 ounces): 22 grams protein
  • Lean ground beef (3 ounces): 22 grams protein
  • Ground turkey (3 ounces): 22 grams protein
  • Salmon (3 ounces): 22 grams protein
  • Tuna (3 ounces): 22 grams protein
  • Shrimp (3 ounces): 20 grams protein
  • Greek yogurt (¾ cup): 15–18 grams protein
  • Cottage cheese (½ cup): 14 grams protein
  • Hard-boiled eggs (2 large): 12 grams protein

Plant-Based Protein Sources

  • Lentils (1 cup cooked): 18 grams protein
  • Edamame (1 cup): 18 grams protein
  • White beans (1 cup): 17 grams protein
  • Chickpeas (1 cup): 15 grams protein
  • Black beans (1 cup): 15 grams protein
  • Hemp hearts (3 tablespoons): 10 grams protein
  • Pumpkin seeds (¼ cup): 9 grams protein
  • Quinoa (1 cup cooked): 8 grams protein

Easy ways to add more protein to salads

Try combining multiple protein sources to create a more satisfying meal. For example:

  • Chicken and hard-boiled eggs
  • Salmon and quinoa
  • Shrimp and edamame
  • Tuna and white beans
  • Chickpeas and hemp hearts
  • Greek yogurt dressing for chicken salad

These simple combinations can help increase the protein content of your salad while adding flavor and texture.

High-protein chicken salads

Chicken is one of the easiest ways to add protein to salads. These chicken salad recipes are packed with fresh ingredients and are hearty enough to enjoy for lunch or dinner. Use rotisserie chicken as a time saver!

Chicken cobb salad in a big bowl

Chicken Cobb Salad

This Chicken Cobb Salad is packed with fresh greens, veggies, chicken breast, bacon and hard boiled egg. It's got 42 grams of protein per serving and is great for meal prep!
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Thai chicken salad on a platter with salad servers.

Thai Chicken Salad Recipe

Thai Chicken Salad is crisp, crunchy and tossed in a creamy, flavorful peanut dressing! It's great for meal prep and includes over 20 grams of protein per serving!
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overhead shot of strawberry fields salad in white serving bowl with wooden servers

Strawberry Fields Salad

Strawberry Fields Salad is packed with fresh greens, juicy strawberries, bacon and chicken breast. It's tossed in a sweet, tangy balsamic dressing and includes over 20 grams of protein per serving!
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Chinese chicken salad with serving spoons digging into bowl.

Chinese Chicken Salad

This Chinese Chicken Salad is fresh, crunchy, colorful, and packed with texture, and it's tossed in a sweet and savory sesame-ginger dressing. It’s finished with crunchy toasted almonds and ramen noodles and includes 33 grams of protein per serving!
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Santa fe chicken salad with sliced chicken breast.

Santa Fe Chicken Salad

This Santa Fe Chicken Salad is fresh and hearty with tender chicken breast, black beans, roasted corn and tortilla strips! It’s tossed with a zesty lime dressing and includes 17 grams of protein per serving!
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Chicken salad with tarragon in a serving bowl.

Tarragon Chicken Salad with Apples

Tarragon Chicken Salad with Apples is packed with tender shredded chicken breast, crisp celery and apple, fresh tarragon, and it’s tossed in a creamy, flavorful dressing. It includes 17 grams of protein per serving!
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Curry chicken salad in a serving bowl.

Curry Chicken Salad

This curry chicken salad recipe is a delicious twist on classic chicken salad! It has a creamy curry dressing and is over 14 grams of protein per serving!
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Sonoma chicken salad in a bowl over a bed of lettuce.

Sonoma Chicken Salad

This Sonoma Chicken Salad recipe is packed with tender shredded chicken, crisp grapes, crunchy celery, toasted pecans and sweet, tangy dressing. It can be served a variety of ways and includes 19 grams of protein per serving!
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High-protein seafood salads

Seafood adds lean protein and plenty of flavor to salads. From salmon and shrimp to tuna, these seafood salads are fresh, satisfying and nutrient-rich.

Shrimp louie salad drizzled with louie dressing

Grilled Shrimp Louie Salad

This Grilled Shrimp Louie Salad is fresh, satisfying and bursting with flavor! It’s packed with flavorful grilled shrimp, hard boiled egg, avocado and plenty of veggies, and it’s served with a creamy louie dressing. It includes 26 grams of protein per serving!
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Salmon nicoise salad with ingredients surrounding

Salmon Nicoise Salad

This Salmon Niçoise Salad is a fresh, protein-packed meal that makes the perfect lunch or satisfying dinner. It’s hearty and full of fresh flavor, with salmon, vegetables, potatoes, and a bright lemon vinaigrette. It includes 36 grams of protein per serving!
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Dill pickle tuna salad in a serving bowl.

Dill Pickle Tuna Salad Recipe

Dill Pickle Tuna Salad is an easy, protein-packed lunch or no-cook summer dinner! It’s creamy, crunchy and includes 14 grams of protein per serving!
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Canned salmon salad in a serving bowl with lemon.

Easy Canned Salmon Salad

This Canned Salmon Salad is creamy and flavorful with crunchy veggies, fresh lemon and dill, and it comes together in about 10 minutes. It includes 25 grams of protein per serving!
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High-protein beef salads and bowls

Beef is an excellent source of protein and adds rich, savory flavor to meal-sized salads. These hearty beef salads are perfect when you’re craving something filling.

Easy burger bowls with burger sauce drizzled over the top.

Burger Bowls

These easy Burger Bowls have everything you love about a cheeseburger in a fresh, satisfying bowl. Loaded with juicy burgers, air fryer sweet potatoes, crisp lettuce, pickled red onions and creamy burger sauce, they’re a quick and easy dinner ready in about 30 minutes.
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High-protein vegetarian salads

You don’t need meat to create a satisfying salad. These vegetarian salads are packed with protein-rich ingredients such as beans, legumes and other wholesome plant-based foods.

Egg salad with dill in a bowl.

Egg Salad with Dill

This Egg Salad with Dill is ultra creamy with the freshness of dill and a kick from horseradish! It comes together in minutes and includes 10 grams of protein per serving. Give it a protein boost with Greek yogurt instead of mayo!
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Mediterranean bean salad on a plate.

Mediterranean Bean Salad

This Mediterranean Bean Salad is packed with protein and fiber, fresh veggies and it’s tossed in a flavorful Greek dressing. It includes 13 grams of protein per serving!
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Caprese salad on a white platter

Caprese Salad Recipe

Caprese Salad is fresh, easy and perfect for summer! This classic Italian salad includes thick slices of juicy tomatoes, creamy mozzarella cheese and fresh basil, and it’s finished with a drizzle of balsamic vinegar and olive oil. It's packed with 13 grams of protein per serving!
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Greek quinoa salad in a white bowl

Greek Quinoa Salad Recipe

Greek Quinoa Salad is a satisfying blend of quinoa, chickpeas, feta, and fresh vegetables tossed in tangy Greek dressing. It's easy to make, perfect for meal prep and includes 8 grams of protein per serving. Give it a protein boost by adding more beans!
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