12 High-Protein Light Spring Salads

As the weather warms up, it’s the perfect time to enjoy fresh, light meals that are packed with protein and nutrients.

These 12 high-protein spring salads are not only light and refreshing but also incredibly filling, helping you maintain energy and stay satisfied throughout the day.

Whether you’re looking for a post-workout meal or a light lunch or dinner, these salads incorporate lean proteins like chicken, shrimp, and beans, combined with the vibrant, seasonal flavors of spring.

From nutrient-rich greens to healthy fats and hearty proteins, these salads are the perfect balance of flavor and nutrition. Here are 5 high-protein spring salad recipes to get you started!

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1. Grilled Chicken and Avocado Salad

This grilled chicken and avocado salad is full of healthy fats and lean protein, making it a filling yet light meal, perfect for a spring lunch or dinner.

Ingredients:

• 2 chicken breasts (grilled and sliced)
• 1 avocado (sliced)
• 4 cups mixed greens
• 1/4 cup cherry tomatoes (halved)
• 1 tbsp olive oil
• Salt and pepper to taste

Instructions:

1. Grill chicken breasts until cooked through and slice them.
2. Toss mixed greens, avocado, and cherry tomatoes in a bowl.
3. Top with sliced chicken and drizzle with olive oil, seasoning with salt and pepper. Serve immediately.

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2. Tuna Salad with Cucumber and Lemon

This tuna salad is a light, refreshing option that’s loaded with protein. The cucumber and lemon dressing adds a crisp, zesty touch to the creamy tuna.

Ingredients:

• 1 can tuna (packed in water, drained)
• 1 cucumber (diced)
• 2 tbsp olive oil
• 1 tbsp lemon juice
• Salt and pepper to taste

Instructions:

1. In a bowl, combine tuna and diced cucumber.
2. Drizzle with olive oil and lemon juice, season with salt and pepper.
3. Toss to combine and serve chilled for a refreshing high-protein salad.

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3. Chickpea and Spinach Salad

This chickpea and spinach salad combines fiber-rich chickpeas with fresh spinach, offering a hearty and protein-packed meal that is both filling and nutritious.

Ingredients:

• 1 can chickpeas (rinsed and drained)
• 2 cups spinach (fresh)
• 1/4 red onion (thinly sliced)
• 1 tbsp olive oil
• 1 tbsp balsamic vinegar
• Salt and pepper to taste

Instructions:

1. Toss chickpeas, spinach, and red onion in a large bowl.
2. Drizzle with olive oil and balsamic vinegar, season with salt and pepper.
3. Mix well and serve as a light, protein-packed salad.

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4. Grilled Shrimp and Mango Salad

This grilled shrimp and mango salad is light and tropical, combining protein-packed shrimp with sweet mango and a tangy lime dressing.

Ingredients:

• 1 lb shrimp (peeled and deveined)
• 1 mango (diced)
• 4 cups mixed greens
• 1 tbsp olive oil
• 1 tbsp lime juice
• Salt and pepper to taste

Instructions:

1. Grill shrimp until pink and cooked through.
2. Toss mixed greens, diced mango, and grilled shrimp in a bowl.
3. Drizzle with olive oil and lime juice, season with salt and pepper, and serve immediately.

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5. Egg and Arugula Salad

This egg and arugula salad combines the protein power of hard-boiled eggs with the peppery taste of arugula, making it a simple yet satisfying option for spring.

Ingredients:

• 2 hard-boiled eggs (sliced)
• 2 cups arugula
• 1/4 cup cherry tomatoes (halved)
• 1 tbsp olive oil
• 1 tbsp lemon juice
• Salt and pepper to taste

Instructions:

1. Place arugula and cherry tomatoes in a bowl.
2. Top with sliced hard-boiled eggs.
3. Drizzle with olive oil and lemon juice, and season with salt and pepper. Serve immediately.

6. Grilled Salmon and Avocado Salad

This grilled salmon and avocado salad is packed with healthy fats and protein, featuring tender salmon fillets paired with creamy avocado and a tangy lemon vinaigrette.

Ingredients:

• 2 salmon fillets
• 1 avocado (diced)
• 2 cups arugula
• 1 tbsp olive oil
• 1 tbsp lemon juice
• Salt and pepper to taste

Instructions:

1. Grill salmon fillets until cooked through, about 4-5 minutes per side.
2. Toss arugula with diced avocado in a bowl.
3. Drizzle with olive oil and lemon juice, season with salt and pepper, and top with grilled salmon. Serve immediately.

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7. Turkey and Cranberry Salad

This turkey and cranberry salad is a great post-workout meal, featuring lean turkey breast with fresh greens, cranberries, and a light vinaigrette.

Ingredients:

• 1 cup cooked turkey breast (sliced)
• 2 cups mixed greens
• 1/4 cup dried cranberries
• 1 tbsp olive oil
• 1 tbsp apple cider vinegar
• Salt and pepper to taste

Instructions:

1. Toss mixed greens, sliced turkey, and dried cranberries in a bowl.
2. Drizzle with olive oil and apple cider vinegar.
3. Season with salt and pepper, toss well, and serve immediately.

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8. Quinoa and Roasted Veggie Salad

This quinoa and roasted veggie salad is a nutrient-dense, high-protein option made with fiber-rich quinoa and roasted seasonal vegetables, topped with a light dressing.

Ingredients:

• 1 cup cooked quinoa
• 1 cup roasted vegetables (e.g., zucchini, bell pepper, and squash)
• 1 tbsp olive oil
• 1 tbsp lemon juice
• Salt and pepper to taste

Instructions:

1. Cook quinoa according to package instructions and set aside to cool.
2. Roast vegetables in olive oil, salt, and pepper for 15-20 minutes at 400°F (200°C).
3. Combine cooked quinoa and roasted veggies in a bowl, drizzle with lemon juice, toss, and serve.

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9. Chicken Caesar Salad (Keto Version)

This keto-friendly chicken Caesar salad swaps traditional croutons with crispy bacon and is topped with a creamy, low-carb Caesar dressing.

Ingredients:

• 2 chicken breasts (grilled and sliced)
• 2 cups romaine lettuce (chopped)
• 1/4 cup bacon (crispy and crumbled)
• 1/4 cup Parmesan cheese (shredded)
• 2 tbsp Caesar dressing (keto-friendly)

Instructions:

1. Grill the chicken breasts and slice them.
2. Toss romaine lettuce with crumbled bacon and Parmesan cheese.
3. Drizzle with keto-friendly Caesar dressing and top with grilled chicken. Serve immediately.

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10. Roasted Chicken and Broccoli Salad

This roasted chicken and broccoli salad is a high-protein, low-carb meal made with tender chicken, roasted broccoli, and a simple olive oil dressing.

Ingredients:

• 2 chicken breasts (roasted and sliced)
• 2 cups broccoli florets (roasted)
• 1 tbsp olive oil
• 1 tbsp lemon juice
• Salt and pepper to taste

Instructions:

1. Roast chicken breasts and slice them.
2. Roast broccoli in olive oil, salt, and pepper for 10-12 minutes at 400°F (200°C).
3. Toss chicken and broccoli with lemon juice and olive oil, season with salt and pepper, and serve.

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11. Edamame and Spinach Salad

This light edamame and spinach salad combines protein-packed edamame with fresh spinach, making it a quick and nutritious meal that’s full of flavor.

Ingredients:

• 1 cup edamame (cooked)
• 2 cups spinach
• 1 tbsp olive oil
• 1 tbsp sesame oil
• 1 tsp soy sauce (low-sodium)
• Salt and pepper to taste

Instructions:

1. Toss spinach and edamame in a bowl.
2. Whisk together olive oil, sesame oil, soy sauce, salt, and pepper.
3. Drizzle the dressing over the salad, toss gently, and serve immediately.

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12. Lentil and Feta Salad

This lentil and feta salad is a hearty, high-protein dish made with protein-rich lentils, creamy feta cheese, and a tangy lemon dressing.

Ingredients:

• 1 cup cooked lentils
• 1/4 cup feta cheese (crumbled)
• 2 cups mixed greens
• 1 tbsp olive oil
• 1 tbsp lemon juice
• Salt and pepper to taste

Instructions:

1. Combine cooked lentils, mixed greens, and crumbled feta in a bowl.
2. Drizzle with olive oil and lemon juice.
3. Season with salt and pepper, toss, and serve immediately.