12 High Protein Salad Recipes

In today’s health-conscious world, high-protein salads have become a go-to for fitness enthusiasts, busy professionals, and anyone looking to eat clean without compromising on flavor.

These nutrient-packed meals aren’t just for dieters or bodybuilders—they’re perfect for anyone who wants to stay full longer, boost muscle recovery, and enjoy a flavorful, satisfying meal.

Whether you’re prepping lunches for the week, searching for a post-workout option, or simply aiming to add more protein to your diet, these salads are the ultimate game-changer.

Below, you’ll find 12 unique high-protein salad recipes, each featuring a catchy name, fresh ingredients, and easy instructions. Let’s dig in!

1. Muscle-Up Mediterranean Chickpea Salad

A vibrant, fiber-rich salad packed with plant-based protein and zesty Mediterranean flavors.

Ingredients:

• 1 can (15 oz) chickpeas, drained and rinsed
• 1/2 cup cherry tomatoes, halved
• 1/4 cup red onion, finely chopped
• 1/2 cucumber, diced
• 1/4 cup feta cheese, crumbled
• 2 tbsp olive oil
• 1 tbsp lemon juice
• 1 tsp dried oregano
• Salt and pepper to taste

Instructions:

1. In a large bowl, mix chickpeas, tomatoes, onion, cucumber, and feta.
2. In a small bowl, whisk olive oil, lemon juice, oregano, salt, and pepper.
3. Pour the dressing over the salad and toss well.
4. Chill for 10 minutes before serving.

2. Powerhouse Grilled Chicken Avocado Bowl

A creamy, protein-packed salad with lean grilled chicken and heart-healthy avocado.

Ingredients:

• 1 grilled chicken breast, sliced
• 1 avocado, sliced
• 2 cups mixed greens
• 1/2 cup cherry tomatoes
• 1/4 red onion, thinly sliced
• 1 tbsp olive oil
• 1 tbsp balsamic vinegar
• Salt and pepper to taste

Instructions:

1. Place greens in a bowl and layer with tomatoes, onion, avocado, and chicken.
2. Drizzle olive oil and balsamic vinegar over the top.
3. Season with salt and pepper and toss gently before serving.

3. Tuna Protein Punch Salad

A quick, no-cook, protein-heavy salad that’s perfect for busy weekdays.

Ingredients:

• 1 can tuna in water, drained
• 1/2 cup cooked quinoa
• 1/4 cup corn kernels
• 1/4 cup black beans
• 2 tbsp Greek yogurt
• 1 tbsp lime juice
• 1 tbsp chopped cilantro
• Salt and pepper to taste

Instructions:

1. In a mixing bowl, combine tuna, quinoa, corn, and beans.
2. Stir in Greek yogurt, lime juice, and cilantro.
3. Mix thoroughly and season to taste.
4. Serve chilled or at room temperature.

4. Steakhouse Superfood Salad

Tender steak strips meet kale and quinoa in this filling, iron-rich dish.

Ingredients:

• 1/2 lb grilled flank steak, sliced
• 2 cups baby kale or spinach
• 1/2 cup cooked quinoa
• 1/4 cup cherry tomatoes
• 1/4 avocado, diced
• 2 tbsp olive oil
• 1 tbsp apple cider vinegar
• Salt and pepper to taste

Instructions:

1. Place kale and quinoa in a large bowl.
2. Top with steak, tomatoes, and avocado.
3. Whisk olive oil and vinegar together, then drizzle over the salad.
4. Toss and enjoy warm or cold.

5. Tex-Mex Turkey Taco Salad

All the flavor of tacos in a light, protein-rich salad form.

Ingredients:

• 1/2 lb ground turkey, cooked and seasoned with taco spice
• 2 cups chopped romaine lettuce
• 1/2 cup cherry tomatoes, halved
• 1/4 cup black beans
• 1/4 avocado, sliced
• 2 tbsp salsa
• 1 tbsp Greek yogurt
• Fresh cilantro for garnish

Instructions:

1. In a large bowl, layer romaine, tomatoes, beans, and avocado.
2. Add seasoned turkey on top.
3. Drizzle with salsa and Greek yogurt.
4. Garnish with cilantro and serve immediately.

6. Lentil Protein Powerhouse

A vegan, protein-rich salad loaded with fiber and flavor.

Ingredients:

• 1 cup cooked green lentils
• 1/2 cup diced bell peppers
• 1/4 cup red onion
• 1/4 cup chopped parsley
• 1 tbsp olive oil
• 1 tbsp red wine vinegar
• Salt and pepper to taste

Instructions:

1. Combine lentils, peppers, onion, and parsley in a bowl.
2. Whisk olive oil and vinegar, then pour over the mixture.
3. Toss well and season to taste.
4. Chill before serving for best flavor.

7. Zesty Shrimp & Avocado Salad

A light, refreshing seafood salad that’s rich in lean protein and healthy fats.

Ingredients:

• 1/2 lb cooked shrimp
• 1 avocado, diced
• 1 cup arugula
• 1/4 cup cherry tomatoes
• 1 tbsp lime juice
• 1 tbsp olive oil
• 1/4 tsp chili flakes
• Salt and pepper to taste

Instructions:

1. Toss shrimp, avocado, arugula, and tomatoes in a bowl.
2. Whisk lime juice, olive oil, chili flakes, salt, and pepper.
3. Pour over salad and toss to coat.
4. Serve chilled.

8. Egg-Cellent Breakfast Salad

Breakfast meets salad with hard-boiled eggs, greens, and a tangy mustard vinaigrette.

Ingredients:

• 2 hard-boiled eggs, sliced
• 2 cups baby spinach
• 1/4 cup sliced cucumber
• 1 tbsp Dijon mustard
• 1 tbsp apple cider vinegar
• 1 tbsp olive oil
• Salt and pepper to taste

Instructions:

1. Arrange spinach and cucumber on a plate.
2. Add egg slices on top.
3. Mix mustard, vinegar, and oil in a small bowl.
4. Drizzle dressing over salad and enjoy.

9. Asian-Inspired Tofu Crunch Bowl

Crispy tofu and crunchy veggies tossed in a sesame-ginger dressing.

Ingredients:

• 1 cup firm tofu, cubed and pan-fried
• 1/2 cup shredded red cabbage
• 1/2 cup shredded carrots
• 1/4 cup edamame
• 1 tbsp soy sauce
• 1 tbsp sesame oil
• 1 tsp grated ginger
• 1 tsp rice vinegar

Instructions:

1. Combine cabbage, carrots, edamame, and tofu in a bowl.
2. In a separate bowl, mix soy sauce, sesame oil, ginger, and vinegar.
3. Pour dressing over salad and toss well.
4. Top with sesame seeds if desired.

10. Grilled Salmon Supergreen Salad

Loaded with omega-3s and greens, this is the perfect salad for brain and body health.

Ingredients:

• 1 grilled salmon fillet, flaked
• 2 cups mixed greens
• 1/4 cup sliced cucumber
• 1/4 avocado, sliced
• 1 tbsp olive oil
• 1 tbsp lemon juice
• Salt and pepper to taste

Instructions:

1. Layer greens, cucumber, avocado, and salmon in a bowl.
2. Whisk olive oil and lemon juice.
3. Drizzle over the salad and season with salt and pepper.
4. Serve immediately.

11. Greek Yogurt Chicken Salad

A creamy, high-protein chicken salad that skips the mayo and keeps all the flavor.

Ingredients:

• 1 cup cooked, shredded chicken breast
• 1/4 cup plain Greek yogurt
• 1 tbsp Dijon mustard
• 1/4 cup diced celery
• 1/4 cup grapes, halved
• Salt and pepper to taste

Instructions:

1. In a bowl, mix chicken, celery, and grapes.
2. Stir in Greek yogurt and mustard.
3. Season to taste and mix until well combined.
4. Serve over greens or on whole grain bread.

12. Bodybuilder’s Broccoli & Egg Salad

A low-carb, protein-dense salad perfect for muscle maintenance and fat loss.

Ingredients:

• 1 cup steamed broccoli florets
• 2 hard-boiled eggs, chopped
• 1/4 cup cottage cheese
• 1 tbsp olive oil
• 1 tsp lemon juice
• Salt and pepper to taste

Instructions:

1. Combine broccoli, eggs, and cottage cheese in a bowl.
2. Drizzle with olive oil and lemon juice.
3. Toss gently and season to taste.
4. Chill for 10–15 minutes before serving.

Conclusion 12 High Protein Salad Recipes

These 12 high-protein salad recipes prove that eating healthy doesn’t have to be boring or complicated.

From seafood lovers to vegetarians, there’s something on this list for every taste and lifestyle.

Each recipe delivers a satisfying dose of lean protein, fiber, and essential nutrients to keep you full and energized.

Whether you’re meal prepping for the week or tossing together a quick lunch, these salads can help you hit your health and fitness goals with ease.