These are the high-protein salads I keep in rotation all year long. From creamy classics to hearty chopped salads, they’re a healthy way to get your protein fix without feeling bored or restricted!
Photo: Gayle McLeod
I’m all for adding more protein to my meals, and more often than not, my go-to meal is a high-protein salad. I love salads that go beyond a simple bed of greens and truly eat like a meal, packed with hearty protein, colorful veggies, and nutrients in every bite. Maintaining my fiber intake is just as important, which is why you’ll notice many fresh veggies chopped into these salads. Best of all, these high-protein salads are easy to make, great for meal prep, and perfect for busy days when you want something nourishing!
Chicken Salad: This is the high-protein salad I reach for all spring and summer long. It’s creamy, crunchy, and the perfect combination of chicken, crisp celery, green onion, sweet grapes, fresh herbs, and a light, creamy dressing.
Egg Salad: I always keep a batch of boiled eggs in the fridge for a high-protein snack. But I also love chopping them into this egg salad for a healthy lunch or light dinner. This salad also tastes amazing wrapped with lettuce leaves!
Tuna Salad: Don’t forget that canned tuna is a great, easy option for protein! This tuna salad is my go-to for a quick, light meal. Made with mayonnaise, onion, celery, and fresh herbs, it comes together effortlessly.
Cobb Salad: Oh man, this one is a major high-protein salad. With ingredients like boiled eggs, chicken breast, and bacon, it packs in about 30 grams of protein per serving. Classic, hearty, and loaded with texture.
Taco Salad: If you love ground beef tacos, this high-protein taco salad is a must-make. And the best part is that you can top it with all your favorite taco toppings—guacamole, pico de gallo, salsa verde, beans, cheese, and more!
Mediterranean Chickpea Salad: This one’s a bit lighter on protein, but still a great vegetarian option thanks to the chickpeas. Tossed with plenty of veggies, it’s surprisingly filling and perfect for meal prep.
Turkey Salad: I usually make this when I have leftover roast turkey after Thanksgiving or Christmas, but it’s honestly great year-round. With about 36 grams of protein per serving, it’s both hearty and flavorful thanks to crisp celery, crunchy pecans, dried cranberries, green onions, fresh herbs, and a creamy dressing.
Shrimp Salad: Shrimp is another fantastic protein option for salads, and this version is my favorite. Cooked and chilled shrimp are tossed with crisp celery and red onion, then coated in a creamy, bright, herby dressing.
Ham Salad: This is my go-to after leftover honey-baked ham, but fresh deli ham works too! It’s loaded with celery, red onion, and dill pickles, then tossed with creamy mayonnaise and Dijon mustard.
Salmon Salad: I remember making this salad and eating it for weeks on repeat because it was that good. Flaky baked salmon, crisp celery, red onion, radishes, and fresh herbs are tossed in a creamy lemony dressing. So delicious and very high-protein!
Avocado Egg Salad: For a fiber-forward twist on my egg salad, I love swapping the mayonnaise for avocado. It’s one of my favorite ingredients for not only fiber, but also healthy fats (they help to keep you full for longer) and potassium.
Pesto Chicken Salad: When it’s summer basil season, this high-protein salad is always in rotation. Juicy chicken, crisp vegetables, and toasted pine nuts get tossed with a fresh and creamy basil pesto sauce that takes this salad over the top.
Curried Egg Salad: If you have curry spices on hand, this curried egg salad comes together fast! It’s an earthy, spicy twist on the classic egg salad and extremely tasty for a light, protein-packed lunch.
Tuscan Tuna Salad: This tuna salad has quickly become a meal prep staple for me. I love how the white beans add even more protein, packing in 24 grams of protein per serving. It’s light, fresh, and layered with bright and briny Mediterranean flavors.
Chopped Chicken Salad: Oh yeah, this chopped salad is a full meal kind of salad that will leave you completely satisfied. It’s the best combination of juicy grilled chicken, crispy bacon, fresh crunchy vegetables, and the freshest homemade ranch dressing.
Mandarin Chicken Salad: When it’s orange season, you have to make this bright and hearty chicken salad. It’s piled high with sweet mandarins, shredded chicken, avocado, crunchy toppings, and tossed with a zingy lemon vinaigrette.
More Salad Ideas
If you make any of these high-protein salads, I’d love to hear how they turned out in the comment box below! Your review really helps give confidence to other readers in the community. And if you’re hungry for more healthy food inspiration and exclusive content, join my free newsletter here.
Description
These are the high-protein salads I keep in rotation year-round, including my favorite Tuscan tuna salad! Watch the video below to see how I make this in my kitchen.
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Add the first set of ingredients. In a large bowl, add the tuna, white beans, green olives, sundried tomatoes, roasted red pepper, red onion, cucumber, capers, parsley, and basil.
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Add the finishing touches. Add the lemon juice, olive oil, salt, and pepper. Toss to combine. Then top with optional crumbled feta cheese.
- Any white bean will work for this recipe, but I like the texture and size of navy white beans. They don’t break apart as easily and come out as mushy from the can.
- If you don’t like olives, swap them for artichoke hearts, roughly chopped.
- This pickle jar strainer is a game changer for separating the liquid from the olives!
- I love to meal prep salads like this in these Weck ½ Liter jars for individual, grab-and-go servings. Plus, they can be used for other things such as freezing soups in the winter or storing pantry items.
Calories: 323kcal | Carbohydrates: 41g | Protein: 24g | Fat: 8g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 5g | Trans Fat: 0.002g | Cholesterol: 20mg | Sodium: 451mg | Potassium: 1015mg | Fiber: 9g | Sugar: 2g | Vitamin A: 396IU | Vitamin C: 15mg | Calcium: 158mg | Iron: 7mg
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