These protein-packed salad recipes, full of lean meats, whole grains and fresh vegetables, make it easy to add healthy, high-protein bowls to your meal plan.
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Lemony Chicken Salad
From the Recipe Creator:
Every busy cook will appreciate the convenience of being able to prepare this refreshing salad ahead of time. And your family will enjoy a marvelous meal. —Joan Gatling, Bernalillo, New Mexico
Nutrition Facts:
1 cup: 333 calories, 23g fat (5g saturated fat), 83mg cholesterol, 508mg sodium, 8g carbohydrate (4g sugars, 2g fiber), 24g protein.
2/34
Tasty Taco Chopped Salad
From the Recipe Creator:
My friends and I love Mexican food, but we try to eat healthy. My mom taught me how to make this tasty taco salad for my friends. —Matthew Smith, Knippa, Texas
Nutrition Facts:
1 serving: 471 calories, 25g fat (9g saturated fat), 64mg cholesterol, 1193mg sodium, 37g carbohydrate (12g sugars, 5g fiber), 24g protein.
3/34
Nicoise Salad
From the Recipe Creator:
This garden-fresh salad is a feast for the eyes as well as the palate. Add some crusty bread and you have a mouthwatering meal. —Marla Fogderud, Mason, Michigan
Nutrition Facts:
1 salad: 613 calories, 49g fat (8g saturated fat), 242mg cholesterol, 886mg sodium, 18g carbohydrate (3g sugars, 3g fiber), 26g protein.
4/34
Zesty Steak Salad
From the Recipe Creator:
Stir-fried steak and veggies give this hearty salad a cozy kick. Add any of your favorite salad ingredients like shredded cheese, croutons, mushrooms or cucumber. —Leah Carrell, Quitman, Texas
Nutrition Facts:
1 serving: 218 calories, 8g fat (4g saturated fat), 54mg cholesterol, 314mg sodium, 11g carbohydrate (5g sugars, 2g fiber), 26g protein. Diabetic Exchanges: 3 lean meat, 1 vegetable, 1/2 fat.
5/34
Barbecue Pork Cobb Salad
From the Recipe Creator:
My lunchtime salad gets way more interesting topped with barbecue pork, cheddar cheese and creamy avocado. It's as satisfying as it is scrumptious. —Shawn Carleton, San Diego, California
Nutrition Facts:
1 serving: 492 calories, 24g fat (9g saturated fat), 185mg cholesterol, 868mg sodium, 35g carbohydrate (23g sugars, 7g fiber), 35g protein.
6/34
Herbed Tuna Salad
From the Recipe Creator:
Cooking for two is a challenge for us, since my husband and I do not care for leftovers. This well-seasoned salad with distinctive dill flavor is my favorite lunch recipe. —Rebecca Schweizer, Chesapeake, Virginia
Nutrition Facts:
1 each: 170 calories, 2g fat (1g saturated fat), 30mg cholesterol, 452mg sodium, 14g carbohydrate (0 sugars, 4g fiber), 25g protein. Diabetic Exchanges: 3 lean meat, 2 vegetable.
7/34
Copycat Southwest Chicken Salad
From the Recipe Creator:
My husband and I loved this salad the first time we ate it at Applebee's. After eating it three times my husband asked them for the ingredients in the dressing. The waitress told us the ingredients, so I went home and worked on a version we feel tastes just as delicious. —Pamela Shank, Parkersburg, West Virginia
Nutrition Facts:
1 serving: 557 calories, 26g fat (8g saturated fat), 132mg cholesterol, 826mg sodium, 33g carbohydrate (9g sugars, 4g fiber), 45g protein.
8/34
Salmon Salad
From the Recipe Creator:
My son David always ordered the satisfying salmon sandwich at a local pub. In trying to replicate it, he came up with this salmon salad recipe. It's the only recipe he's ever made, and our entire family thinks it's wonderful. —Susan Griffiths, Mount Pleasant, South Carolina
Nutrition Facts:
1 serving: 352 calories, 18g fat (5g saturated fat), 93mg cholesterol, 531mg sodium, 13g carbohydrate (5g sugars, 2g fiber), 33g protein. Diabetic Exchanges: 5 lean meat, 2 vegetable, 2 fat.
9/34
Slow-Cooker Buffalo Chicken Salad
From the Recipe Creator:
My husband and sons love chicken with blue cheese, so I created this salad. You can even make the chicken the day before and reheat when ready to serve. —Shauna Havey, Roy, Utah
Nutrition Facts:
1 serving: 385 calories, 26g fat (9g saturated fat), 93mg cholesterol, 1693mg sodium, 12g carbohydrate (2g sugars, 4g fiber), 28g protein.
10/34
Balsamic Chicken Pasta Salad
From the Recipe Creator:
I love all the colors and flavors of this quick and easy dish and serve it often in summer, to the delight of my guests! You can't beat the combination of Gorgonzola and bacon. Leftover grilled shrimp makes a tasty substitute for chicken. —Terry McCarty, Oro Grande, California
Nutrition Facts:
1-1/3 cup: 408 calories, 20g fat (5g saturated fat), 65mg cholesterol, 323mg sodium, 28g carbohydrate (7g sugars, 2g fiber), 28g protein.
11/34
Shrimp Cobb Salad
From the Recipe Creator:
This salad is both healthy and delicious. I often use a grill pan, but you can simply saute, too. Use any greens you like—it’s a versatile salad. —Nicholas Monfre, Hudson, Florida
Nutrition Facts:
1 serving: 726 calories, 59g fat (12g saturated fat), 349mg cholesterol, 1392mg sodium, 16g carbohydrate (3g sugars, 8g fiber), 36g protein.
12/34
Mushroom Steak Salad with Walnut Vinaigrette
From the Recipe Creator:
When I want to serve a romantic dinner for my husband and me, I fix this elegant yet easy salad. I just add crusty French bread and a glass of wine. —Candace McMenamin, Lexington, South Carolina
Nutrition Facts:
1 each: 602 calories, 48g fat (9g saturated fat), 75mg cholesterol, 151mg sodium, 14g carbohydrate (5g sugars, 4g fiber), 31g protein.
13/34
Spicy Pork Tenderloin Salad
From the Recipe Creator:
A friend served this curry-flavored salad at a luncheon, and I tweaked it to fit our tastes. Since it's a meal in one, it's perfect for weeknights, and the presentation makes it ideal for entertaining. —Pat Sellon of Monticello, Wisconsin
Nutrition Facts:
1 serving: 306 calories, 13g fat (3g saturated fat), 64mg cholesterol, 594mg sodium, 22g carbohydrate (18g sugars, 2g fiber), 24g protein. Diabetic Exchanges: 3 lean meat, 2 fat, 1 starch, 1 vegetable.
14/34
Taco Pasta Salad
From the Recipe Creator:
My family loves this savory taco pasta salad. Serve taco or corn chips on the side, and you have a complete meal. —Gert Rosenau, Pewaukee, WI
Nutrition Facts:
1 serving: 624 calories, 30g fat (12g saturated fat), 98mg cholesterol, 1454mg sodium, 55g carbohydrate (13g sugars, 3g fiber), 33g protein.
15/34
Strawberry Chicken Salad
From the Recipe Creator:
Juicy berries, crisp sugar snap peas and crunchy pecans complement the lime-marinated chicken in this pretty salad. The homemade sweet-sour dressing is simply delicious. —Rebekah Radewahn, Wauwatosa, Wisconsin
Nutrition Facts:
1 salad: 479 calories, 35g fat (3g saturated fat), 47mg cholesterol, 167mg sodium, 23g carbohydrate (15g sugars, 5g fiber), 22g protein.
16/34
Cheeseburger Bowl
From the Recipe Creator:
This recipe is a lighter way to enjoy an American summer staple. You can try a version of the dressing with 1 tablespoon of yellow mustard and 1 tablespoon of ketchup. —Laurie Rogerson, Ellington, Connecticut
Nutrition Facts:
2 cups salad mixture with 2 tablespoons dressing: 374 calories, 21g fat (8g saturated fat), 95mg cholesterol, 1099mg sodium, 11g carbohydrate (7g sugars, 3g fiber), 29g protein.
17/34
Turkey and Apple Arugula Salad
From the Recipe Creator:
This satisfying salad proves that turkey can be enjoyed outside of the holidays. Peppery salad greens, sweet grapes and rich walnuts combine to create a flavor sensation. —Nancy Heishman, Las Vegas, Nevada
Nutrition Facts:
1-1/2 cups: 354 calories, 17g fat (3g saturated fat), 94mg cholesterol, 301mg sodium, 22g carbohydrate (17g sugars, 3g fiber), 30g protein.
18/34
Grilled Asian Chicken Pasta Salad
From the Recipe Creator:
This cool noodle salad makes a great casual one-bowl dinner or a perfect dish for a potluck or buffet. —Sharon Tipton, Casselberry, Florida
Nutrition Facts:
1-1/3 cups: 478 calories, 16g fat (3g saturated fat), 63mg cholesterol, 321mg sodium, 51g carbohydrate (6g sugars, 3g fiber), 32g protein.
19/34
Raspberry-Walnut Pork Salad
From the Recipe Creator:
Raspberry, rosemary, Gorgonzola and walnuts combine to make a pork dish that's bursting with flavor. —Virginia Anthony, Jacksonville, Florida
Nutrition Facts:
1 serving: 398 calories, 17g fat (4g saturated fat), 71mg cholesterol, 415mg sodium, 34g carbohydrate (25g sugars, 2g fiber), 30g protein.
20/34
Ginger-Cashew Chicken Salad
From the Recipe Creator:
I revamped an Asian-style chicken salad recipe to create this gingery, crunchy salad. Now it’s a huge success when I serve it at ladies luncheons. —Shelly Gramer, Long Beach, California
Nutrition Facts:
1-1/2 cups: 379 calories, 18g fat (3g saturated fat), 47mg cholesterol, 533mg sodium, 33g carbohydrate (16g sugars, 3g fiber), 23g protein. Diabetic Exchanges: 2-1/2 fat, 2 lean meat, 1-1/2 starch, 1 vegetable.
21/34
Tuna Nicoise Salad
From the Recipe Creator:
Like the French, I pack my classic Nicoise salad with veggies, potatoes, tuna and eggs. Cooking the potatoes and beans together helps the dish come together fast. —Valerie Belley, St. Louis, Missouri
Nutrition Facts:
1 serving: 327 calories, 15g fat (2g saturated fat), 206mg cholesterol, 691mg sodium, 27g carbohydrate (7g sugars, 5g fiber), 21g protein. Diabetic Exchanges: 3 lean meat, 2 vegetable, 2 fat, 1 starch.
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Grilled Jerk Shrimp Orzo Salad
From the Recipe Creator:
The heat, seasonings and appearance of this colorful main-dish salad are perfect for summer—or any time of year that you want to summon memories of sunshine. —Eileen Budnyk, Palm Beach Gardens, Florida
Nutrition Facts:
2 cups: 340 calories, 12g fat (2g saturated fat), 138mg cholesterol, 716mg sodium, 35g carbohydrate (6g sugars, 7g fiber), 25g protein. Diabetic Exchanges: 3 lean meat, 2 starch, 1 vegetable, 1 fat.
23/34
Almond Chicken Salad
From the Recipe Creator:
My mother used to prepare this chicken salad with grapes and almonds for an evening meal during the hot summer months. It's my favorite of my mother's chicken salad recipes. You can also serve it as a delicious but quick luncheon or potluck dish. —Kathy Kittell, Lenexa, Kansas
Nutrition Facts:
3/4 cup: 351 calories, 23g fat (5g saturated fat), 152mg cholesterol, 540mg sodium, 10g carbohydrate (7g sugars, 2g fiber), 25g protein.
24/34
Blackened Pork Caesar Salad
From the Recipe Creator:
When I cook, the goal is to have enough leftovers for lunch the next day. This Caesar with pork has fantastic flavor even when the meat is chilled. —Penny Hedges, Dewdney, British Columbia
Nutrition Facts:
2-1/2 cups: 458 calories, 31g fat (5g saturated fat), 100mg cholesterol, 464mg sodium, 8g carbohydrate (2g sugars, 3g fiber), 36g protein.
25/34
Grilled Chicken Salad with Blueberry Vinaigrette
From the Recipe Creator:
We love adding grilled chicken to our salads in the summer, but the real star here is the vinaigrette made with blueberry preserves and maple syrup. This salad goes great with a fresh baguette and a frosty glass of minted lemonade. —Susan Gauthier, Falmouth, Maine
Nutrition Facts:
1 serving: 455 calories, 26g fat (7g saturated fat), 82mg cholesterol, 460mg sodium, 36g carbohydrate (27g sugars, 4g fiber), 24g protein.
26/34
Taco Salad
From the Recipe Creator:
Every time I have to bring a dish to a party, friends ask for my taco salad. Even players on my son's football team ask for it. —Lori Buntrock, Wisconsin Rapids, Wisconsin
Nutrition Facts:
1-2/3 cups: 416 calories, 27g fat (12g saturated fat), 86mg cholesterol, 830mg sodium, 19g carbohydrate (7g sugars, 2g fiber), 25g protein.
27/34
Swiss Cobb Salad
From the Recipe Creator:
Topped with ham, roast beef, bacon and other fixings, this hearty salad has an excellent blend of flavors. A from-scratch vinaigrette adds the refreshing final touch. —Taste of Home Test Kitchen, Milwaukee, Wisconsin
Nutrition Facts:
2 cups: 531 calories, 42g fat (9g saturated fat), 171mg cholesterol, 922mg sodium, 14g carbohydrate (8g sugars, 3g fiber), 28g protein.
28/34
Chicken Salad with Grapes
From the Recipe Creator:
This chicken salad with grapes is ready in a snap when using rotisserie chicken and a few quick chops of pecans, sweet onion and celery. —Julie Sterchi, Jackson, Missouri
Nutrition Facts:
3/4 cup chicken salad: 311 calories, 22g fat (4g saturated fat), 70mg cholesterol, 180mg sodium, 6g carbohydrate (5g sugars, 1g fiber), 21g protein.
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Grilled Southwestern Steak Salad
From the Recipe Creator:
Pasta salad loaded with steak, peppers and onions makes both my boyfriend and me happy. Plus, it’s versatile! We serve it hot, room temperature or cold. —Yvonne Starlin, Westmoreland, Tennessee
Nutrition Facts:
2 cups pasta mixture with 2 ounces cooked beef: 456 calories, 13g fat (3g saturated fat), 34mg cholesterol, 378mg sodium, 58g carbohydrate (15g sugars, 8g fiber), 30g protein.
30/34
Curried Chicken & Peach Salad
From the Recipe Creator:
This is a very healthy and simple salad to make; even my non-cooking husband can whip it together in minutes. We’ve served this to friends over the years, and they always ask for the recipe. —Radelle Knappenberger, Oviedo, Florida
Nutrition Facts:
1 serving: 286 calories, 12g fat (2g saturated fat), 54mg cholesterol, 315mg sodium, 23g carbohydrate (14g sugars, 4g fiber), 24g protein. Diabetic Exchanges: 3 lean meat, 1-1/2 fat, 1 vegetable, 1 fruit.
31/34
Steak & New Potato Toss
From the Recipe Creator:
I usually use leftover barbecued steak to make this fabulous main dish salad. It's pretty, too, with the red pepper, green broccoli and white potatoes. —Deyanne Davies, Rossland, British Columbia
Nutrition Facts:
1-1/2 cups: 411 calories, 21g fat (5g saturated fat), 79mg cholesterol, 83mg sodium, 24g carbohydrate (4g sugars, 4g fiber), 31g protein.
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Sesame Chicken Slaw Salad
From the Recipe Creator:
I tasted many types of Asian chicken salad in California. When I moved back to Georgia, I wanted more. Here’s a gingery-sweet recipe using wonton strips. —Michelle Mulrain, Evans, Georgia
Nutrition Facts:
2 cups: 309 calories, 13g fat (2g saturated fat), 62mg cholesterol, 414mg sodium, 26g carbohydrate (15g sugars, 5g fiber), 25g protein. Diabetic Exchanges: 3 lean meat, 2 vegetable, 2 fat, 1 starch.
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Vietnamese Noodle Salad with Pork
From the Recipe Creator:
The only complex thing about this easy salad is the flavor! With smoky barbecued pork and a variety of fresh herbs and vegetables, this is a comforting and tasty home-cooked meal. —Rosalyn Nguyen, Astoria, New York
Nutrition Facts:
1 serving: 315 calories, 4g fat (1g saturated fat), 64mg cholesterol, 708mg sodium, 40g carbohydrate (3g sugars, 3g fiber), 27g protein. Diabetic Exchanges: 3 lean meat, 2 starch, 1 vegetable.
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Orange Chicken Spinach Salad
From the Recipe Creator:
For a salad with refreshing color and crunch, we toss chicken and spinach with mandarin oranges and red onion, then splash everything with a tangy vinaigrette. —Jean Murawski, Grosse Pointe Park, Michigan
Nutrition Facts:
2-1/2 cups: 270 calories, 8g fat (2g saturated fat), 85mg cholesterol, 199mg sodium, 16g carbohydrate (12g sugars, 3g fiber), 34g protein. Diabetic Exchanges: 4 lean meat, 1 vegetable, 1 fruit, 1 fat.
Protein-Packed Salad Recipes FAQ
What ingredients add a high amount of protein to salads?
Ingredients like grilled chicken, steak, hard-boiled eggs, shrimp and canned tuna or salmon add a high amount of protein to salads and taste great with a variety of mix-ins and dressings. For vegetarian options, try tofu, tempeh or canned beans, like chickpeas and black beans. A scoop of cooked quinoa or a sprinkle of hemp hearts, chopped almonds or sunflower seeds adds smaller amounts of protein but can help increase the total.
Can protein-packed salads be made ahead of time?
You can make protein-packed salads ahead of time with a few smart strategies. Bean or grain salads without lettuce won’t easily wilt and taste even better as they sit. For leafy salads, stick to hearty greens, like shredded kale and cabbage, which retain texture for a few days, even dressed. You can also layer a salad in a container with the greens on top to keep them perky. Then, just dress and toss before eating. Most meal-prep salads stay fresh for up to three days in the refrigerator.
What are some vegetarian sources of protein for salads?
There are plenty of easy-to-find, delicious vegetarian protein sources for salads, including lentils, beans, quinoa, edamame and cottage cheese. Tofu and tempeh are protein-rich options with a neutral flavor, making them versatile. If your pantry is sparse, a chopped, cooked, frozen veggie burger adds protein with little work. Making a homemade salad dressing using Greek yogurt instead of sour cream and mayonnaise is another quick way to sneak in extra protein without meat.
