15 High Protein Salads

I love finding ways to enjoy healthy, delicious meals without sacrificing flavor. High-protein salads are my go-to when I need a satisfying, nutrient-packed option.

These salads aren’t just full of fresh ingredients; they’re also rich in protein, which keeps me feeling full and energized. 

Whether I’m looking to build muscle or simply eat cleaner, these salads fit perfectly into my routine.

I’ve discovered that high-protein salads can be both versatile and tasty. From lean meats to plant-based proteins, the options are endless.

Each salad is a complete meal that supports my health goals. And the best part? They’re quick and easy to make, so I can enjoy a wholesome meal even on busy days.

1- Buffalo Chickpea and Chicken Salad Wraps

These Buffalo Chickpea and Chicken Salad Wraps include tender chicken, hearty chickpeas, and some vegetables, all tossed in a tangy buffalo sauce, making for a protein-packed meal that’s filling as well as nutritious.

Ingredients:

• 1 cup cooked/shredded chicken breast
• 1 cup canned chickpeas, drained and rinsed
• 1/2 cup diced celery
• 1/2 cup shredded carrots
• 1/4 cup diced red onion
• 1/4 cup plain Greek yogurt
• 2 tablespoons mayonnaise
• 3 tablespoons buffalo sauce (to taste)
• 1 tablespoon lemon juice
• 1/2 teaspoon garlic powder
• Salt and freshly ground black pepper, to taste
• 4 whole wheat tortillas
• Fresh spinach or lettuce leaves
• Optional: sliced avocado and additional buffalo sauce for drizzling

Procedure:

1. For meal prep, wrap in foil or parchment paper and put in the refrigerator for up to 2 days.
2. In a large bowl, combine the shredded chicken and chickpeas. Use a fork or potato masher to gently mash the chickpeas. Leave a few whole for texture.
3. Add in the diced celery, shredded carrots, and diced red onion, and mix until fully incorporated.
4. In a separate small bowl, whisk together the Greek yogurt, mayonnaise, buffalo sauce, lemon juice, garlic powder, salt, and pepper until smooth.
5. Pour the dressing over the chicken and chickpea mixture, stirring until everything is coated evenly. Adjust seasoning or buffalo sauce to taste if needed.
6. Warm the whole wheat tortillas slightly so that they become flexible.
7. On each tortilla, place a handful of chopped spinach or a few lettuce leaves. Spoon the buffalo chicken and chickpea salad mixture on top of the greens. Add sliced avocado if using.
8. Fold the sides of the tortilla and roll it up tightly. Slice in half and serve immediately. 

2- Seared Ahi Tuna Salad (Low Carbs)

Seared Ahi Tuna Salad is a light, low-carb dish in which sesame-crusted tuna rests atop fresh greenery, avocado, and a zesty sesame ginger dressing.

Ingredients:

For the Tuna:

• 2 6-ounce sushi-grade ahi tuna steaks
• 1 tablespoon soy sauce or coconut aminos
• 1 teaspoon sesame oil
• 2 tablespoons black sesame seeds
• 2 tablespoons white sesame seeds

For the Salad:

• 4 cups mixed greens salad
• 1 cup sliced cucumber
• 1 ripe avocado, diced
• 1/2 cup shredded red cabbage
• 1/4 cup edamame (optional)
• Fresh cilantro and green onions, chopped (for garnish)

For the Dressing:

• 2 tablespoons soy sauce or coconut aminos
• 1 1/2 tablespoons Dijon mustard
• 1 tablespoon lime juice
• 1/2 tablespoon sesame oil
• 1/2 tablespoon sesame oil
• 1 teaspoon grated fresh ginger
• 1 tablespoon honey or sugar-free honey substitute
• Salt and freshly ground black pepper to taste

Procedure:

1. Prepare the Tuna: Pat the tuna steaks dry using a paper towel. Brush each steak with soy sauce and sesame oil. Then in a shallow dish combine black and white sesame seeds. Press each side of the tuna steaks into the sesame seed mixture so that they are evenly coated.
2. Sear the Tuna: Heat the skillet over medium-high heat. Add a bit of sesame oil. Sear the tuna on each side for about a minute, getting well-seared on the outside while it remains rare on the inside. Pull it from the heat and allow it to rest for a few minutes before thinly slicing against the grain.
3. Assemble the Salad: On a large bowl or individual plates, layer the mixed salad greens. Sprinkle with cucumber, avocado, red cabbage (if using), and edamame (if using). Then arrange the sliced seared tuna on top of the salad. Garnish with cilantro and green onion.
4. Prepare the Dressing: In a small bowl, whisk together the soy sauce, Dijon mustard, lime juice, sesame oil, grated ginger, and honey until well blended. Season to taste with salt and pepper.
5. Serve: Right before serving, drizzle the dressing over the assembled salad. Serve immediately.

3- MEDITERRANEAN SALAD BOWLS

With a generous drizzling of lemony Greek Dressing poured on top, this is really all your summer sunshine lovin’ heart could want!

4- Greek Salad

With a generous drizzling of lemony Greek Dressing poured on top, this is really all your summer sunshine lovin’ heart could want!

5- Grilled Salmon with Avocado Salsa

This Grilled Salmon with Avocado Salsa is a low-carb, high-protein dish combining perfectly grilled salmon fillets with fresh and zesty avocado salsa, making it both nutritious and delicious.

Things You Should Need For Making Grilled Salmon with Avocado Salsa

1- For the Salmon:

• 4 salmon fillets (about 6 ounces each)
• 2 tablespoons olive oil
• 1 teaspoon ground cumin
• 1 teaspoon paprika
• 1/2 teaspoon garlic powder
• Salt and freshly ground black pepper, to taste

2- For the Avocado Salsa:

• 2 ripe avocados, diced
• 1 cup cherry tomatoes, quartered
• 1/4 cup red onion, finely diced
• 1/4 cup fresh cilantro, chopped
• Juice of 1 lime
• Salt and freshly ground black pepper, to taste

How to Cook Grilled Salmon with Avocado Salsa

1- Prepare the Salmon:

Mix together in a small bowl olive oil, ground cumin, paprika, garlic powder, salt, and pepper to make the marinade.

Brush salmon fillets with the marinade to ensure they are very well coated.

Let the salmon marinate for about 15 minutes, allowing it to suck in the flavors.

2- Grill Preparation:

Light up your grill and bring it to medium-high.

Oil your grill grates to avoid sticking.

3- Grilling the Salmon:

Position the salmon fillets, skin side facing down in case it has the skin side.

Grill for 4-5 minutes on either side, or until cooked through and is flaking easily with a fork.

Remove from the grill, and let it rest for just a few minutes.

4- Avocado Salsa:

Gently combine all the diced avocados, cherry tomatoes, red onion, and fresh cilantro in a medium-sized bowl.

Squeeze a little lime juice over top and season with salt and pepper to taste.

Toss gently so the avocado retains its chunky texture

5- Serve:

Serve each piece of salmon fillet on a plate and douse with avocado salsa.

Garnish with extra cilantro or lime wedges, if desired.

6- PEARL BARLEY SALAD

A Pearl Barley Salad recipe that’s loaded with chewy barley and fresh summer vegetables then topped with fresh basil, a sprinkle of vegan feta cheese and a drizzle of lemon miso dressing.

7- ROASTED BELL PEPPER SALAD

Sweet peppers and cherry tomatoes are drizzled with olive oil and balsamic vinegar and roasted to perfection, then ornately layered on a plate with arugula, lots of herbs and dotted with vegan burrata. 

8- TOMATO FETA WHITE BEAN SALAD

Tomato Feta White Bean Salad with Arugula is a protein-packed yet light summer salad with both garden fresh cherry tomatoes and sun-dried tomatoes. 

9- Spicy Cucumber Bean Curd Salad

Chinese Cucumber Bean Curd Salad is based on a dish from my childhood. The traditional (non-vegetarian) recipe consists of julienned cucumbers, sliced tofu sheets, thinly-sliced beef, mixed with a umamiful dressing of garlic, soy sauce and chili oil. 

10- Superfood Salmon Quinoa Salad 

When making this recipe I was looking for something that was filling and reallly healthy. The blend of veggies and proteins in this salmon quinoa salad is exactly what I needed. Plus it is delicious!

11- Thai Chicken Salad

This Thai inspired peanut chicken salad is the perfect mix of textures and fresh flavors! Crunchy cabbage and peanuts, chicken breasts, creamy peanut dressing, and a surprise guest – peaches. This delicious recipe will be on rotation all summer long. 

12- Harvest Niçoise Salad

Tender butter lettuce topped with tuna, green beans, tomatoes and more, the Nicoise Salad is as healthy as it is tasty!

13- QUINOA CHICKPEA SALAD 

This colorful Quinoa Chickpea Salad with creamy avocado dressing is the perfect summer salad. It’s packed with protein and great both as a main or a side dish.

14- HEALTHY TUNA PASTA SALAD

This Healthy Tuna Pasta Salad is a lighter alternative to the classic tuna pasta salad. It’s packed with flavor, easy to make, and so delicious! Its light yet filling ingredients make this the perfect dish for lunch or dinner throughout the summer months.

15- Asian Rice Salad

This Asian Rice Salad is an exciting blend of flavors, color, and texture. The blend of grains and greens with sesame ginger dressing is jaw-dropping delicious!