10 High-Protein Salad Recipes for a Filling Meal

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If you’re looking for a filling meal, try these 10 high-protein salad recipes! Start with a Grilled Chicken and Quinoa Salad for a hearty base, or savor the Chickpea and Avocado Power Salad for a creamy, nutrient-rich option. Don’t miss the Turkey and Spinach Salad with crunchy nuts, and the vibrant Black Bean and Corn Salad. For something zesty, go for the Shrimp and Mango Salad with Lime Dressing. Keep exploring to discover all the delicious possibilities!

Grilled Chicken and Quinoa Salad

Grilled Chicken and Quinoa Salad is a delightful combination of flavors and textures that makes for a satisfying meal. Rich in protein from both the grilled chicken and quinoa, this salad not only fuels your body but also keeps your taste buds happy. It’s perfect for lunch or dinner, and you can customize it to your liking with different vegetables and dressings.

This recipe is straightforward and can be prepared in under an hour. Marinated grilled chicken pairs perfectly with fluffy quinoa and fresh vegetables, making this salad a nutritious option for any day of the week. Whether you’re meal prepping or serving it at a gathering, this colorful dish is sure to impress.

• 2 boneless, skinless chicken breasts
• 1 cup quinoa
• 2 cups vegetable or chicken broth
• 1 cup cherry tomatoes, halved
• 1 cucumber, diced
• 1 red bell pepper, diced
• 1 avocado, diced
• 1/4 cup fresh parsley, chopped
• 3 tablespoons olive oil
• 2 tablespoons lemon juice
• Salt and pepper to taste

To prepare the Grilled Chicken and Quinoa Salad, start by marinating the chicken breasts in a mixture of olive oil, lemon juice, salt, and pepper for at least 15 minutes. While the chicken marinates, rinse the quinoa under cold water and cook it in a pot with vegetable or chicken broth, following package instructions (usually about 15 minutes).

Once the quinoa is cooked, fluff it with a fork and let it cool. Heat a grill or skillet over medium-high heat, cook the marinated chicken for about 6-7 minutes per side until fully cooked and juices run clear. Allow the chicken to rest for a few minutes before slicing.

Combine the quinoa, grilled chicken, tomatoes, cucumber, bell pepper, avocado, and parsley in a large bowl, and drizzle with remaining olive oil and additional lemon juice. Toss to combine and season with salt and pepper.

When preparing this salad, consider adding extra toppings for more texture and flavor, such as nuts, seeds, or feta cheese. You can also substitute the chicken with grilled shrimp or chickpeas for a vegetarian version.

If you want a bit more punch, try incorporating a spicy sauce or a sprinkle of red pepper flakes. The salad can be made in advance and stored in the refrigerator for a few days, but be sure to add the avocado just before serving to keep it fresh.

Chickpea and Avocado Power Salad

Chickpea and Avocado Power Salad is a delicious and nutrient-packed dish that makes for a perfect meal or side option. This salad combines the creamy texture of ripe avocados with the hearty, protein-rich chickpeas, creating a balanced dish that’s as satisfying as it’s nourishing.

With fresh vegetables and a zesty dressing, this salad isn’t only invigorating but also filling, making it an ideal choice for anyone looking to boost their protein intake in a healthy way.

The beauty of this recipe lies in its versatility—the ingredients can easily be customized to suit your taste or the produce you have on hand. Whether enjoyed on its own for a light lunch or served as a side at a gathering, the Chickpea and Avocado Power Salad is bound to impress.

Plus, it can be prepared in under 20 minutes, making it a quick and convenient choice for busy days.

Ingredients:

• 1 can of chickpeas, drained and rinsed
• 1 ripe avocado, diced
• 1 cup cherry tomatoes, halved
• 1 cucumber, diced
• 1/4 red onion, finely chopped
• 2 tablespoons fresh parsley, chopped
• 2 tablespoons olive oil
• Juice of 1 lemon
• Salt and pepper to taste

In a large mixing bowl, combine the chickpeas, diced avocado, cherry tomatoes, cucumber, red onion, and parsley.

In a separate small bowl, whisk together the olive oil, lemon juice, salt, and pepper until well combined.

Pour the dressing over the salad and gently toss everything together to ascertain the ingredients are evenly coated.

For an added touch, consider using freshly squeezed lime juice for a different flavor profile or sprinkle some feta cheese or toasted nuts on top for an extra layer of texture.

When choosing avocados, select ones that are slightly soft to the touch but not overly mushy, to guarantee they hold up well in the salad.

This dish is also excellent for meal prep; prepare it in advance and store it in an airtight container in the refrigerator for up to three days, making it a convenient option for healthy lunches throughout the week.

Turkey and Spinach Salad With Nuts

If you’re looking for a nutritious meal that’s quick to prepare and packed with protein, the Turkey and Spinach Salad with Nuts is a fantastic option. This vibrant salad takes advantage of tender spinach leaves paired with lean turkey for a satisfying protein hit. Topped off with crunchy nuts, it brings together a variety of textures and flavors that make for a deliciously balanced dish. Plus, it can be served as a main course or a side dish, making it versatile enough to fit any meal.

Preparing this salad isn’t only simple but also allows for flexibility in ingredients based on your preferences or what you have on hand. The fresh spinach serves as an excellent base, while the turkey provides the heartiness necessary to keep you feeling full. Incorporating nuts adds a delightful crunch and healthy fats, making this salad a truly wholesome meal option.

With just a few steps, you can have a delicious and high-protein salad ready on your table.

Ingredients

• 2 cups fresh spinach, washed and dried
• 8 oz cooked turkey breast, sliced or diced
• 1/4 cup walnuts or almonds, chopped
• 1/4 cup feta cheese, crumbled (optional)
• 1/2 cup cherry tomatoes, halved
• 1/4 cup red onion, thinly sliced
• 2 tablespoons olive oil
• 1 tablespoon lemon juice
• Salt and pepper to taste

Toss the spinach in a large bowl with the turkey, nuts, cherry tomatoes, red onion, and feta cheese. In a small separate bowl, whisk together olive oil, lemon juice, salt, and pepper to create a dressing. Drizzle the dressing over the salad and toss gently to combine all the ingredients evenly.

To enhance the flavors, you might consider letting the salad sit for a few minutes after tossing it with the dressing. This allows the spinach to absorb the dressing and the flavors to meld beautifully.

Additionally, feel free to experiment with different nuts or add other toppings like avocados or hard-boiled eggs for extra richness and protein. For an even heartier meal, serve this salad on top of whole grain quinoa or alongside a slice of whole-grain bread.

Black Bean and Corn Salad

Black Bean and Corn Salad is a vibrant and nutritious dish that combines the hearty textures of black beans with the sweetness of corn. This salad isn’t only visually appealing but also packed with protein, making it a perfect choice for a light lunch or as a side dish at your next barbecue. The best part is that it comes together quickly and can be customized with your favorite vegetables and spices.

The combination of ingredients in this salad creates a delightful array of flavors that awaken the palate. With the addition of fresh herbs and a zesty dressing, this salad is sure to impress anyone who tries it. Plus, it’s a fantastic option for meal prep since it holds up well in the fridge, making it a convenient choice for those busy weekdays.

• 1 can (15 oz) black beans, rinsed and drained
• 1 cup corn (fresh, frozen, or canned)
• 1 red bell pepper, diced
• 1 small red onion, finely chopped
• 1 cup cherry tomatoes, halved
• 1 avocado, diced
• 1/4 cup fresh cilantro, chopped
• Juice of 2 limes
• 2 tablespoons olive oil
• 1 teaspoon cumin
• Salt and pepper to taste

In a large mixing bowl, combine the rinsed black beans, corn, diced red bell pepper, chopped red onion, halved cherry tomatoes, diced avocado, and chopped cilantro.

In a separate small bowl, whisk together the lime juice, olive oil, cumin, salt, and pepper. Pour the dressing over the salad and gently toss everything together until well-coated. Serve immediately or let it chill in the refrigerator for about 30 minutes to allow the flavors to meld.

To elevate your Black Bean and Corn Salad, consider adding other elements such as diced jalapeños for a spicy kick or crumbled feta cheese for creaminess.

If you’re making this salad ahead of time, keep the avocado separate until just before serving to prevent browning. This salad also pairs well with grilled chicken or fish, making it a versatile addition to any meal. Enjoy experimenting with different ingredients to find your perfect flavor combinations!

Shrimp and Mango Salad With Lime Dressing

Shrimp and Mango Salad With Lime Dressing is a vibrant and flavorful dish that perfectly balances the sweetness of ripe mangoes with the savory taste of shrimp. This invigorating salad makes a great light meal or a delightful appetizer for gatherings. Packed with protein and essential nutrients, it’s not only delicious but also a nourishing choice for those looking to boost their intake of healthy foods.

To prepare this dish, you’ll want to start with fresh shrimp, as it provides the key protein element of the salad. The zesty lime dressing adds a bright flavor that elevates the whole dish, while ingredients like avocados, red onions, and cilantro bring texture and color to the mix. This salad is simple to make, and it’s perfect for those warm days when you crave something light yet satisfying.

• 1 pound shrimp, peeled and deveined
• 1 ripe mango, diced
• 1 avocado, diced
• 1/2 red onion, thinly sliced
• 1/4 cup fresh cilantro, chopped
• Juice of 2 limes
• 2 tablespoons olive oil
• Salt and pepper, to taste

Begin by cooking the shrimp in a pan over medium heat until they turn pink and opaque, about 2-3 minutes per side. In a large bowl, combine the cooked shrimp, diced mango, avocado, red onion, and cilantro.

In a separate small bowl, whisk together lime juice, olive oil, salt, and pepper. Pour the dressing over the salad, toss gently to combine, and serve immediately.

To enhance the flavors, consider marinating the shrimp in lime juice for about 30 minutes before cooking, as this infuses them with added zest. Additionally, using fresh herbs like cilantro adds an aromatic touch, but if you’re not a fan, you can substitute it with fresh mint for a different twist.

For an added crunch, toss in some toasted nuts or seeds right before serving. Enjoy your colorful and nutritious shrimp and mango salad!

Seared Tofu and Kale Salad

Seared tofu and kale salad is a delicious and nutritious meal that’s perfect for lunch or dinner. Tofu is a fantastic source of plant-based protein, while kale packs in vitamins A, C, and K, along with plenty of fiber. The combination of flavors and textures in this salad will keep your taste buds satisfied and your body nourished. This dish isn’t only easy to make but also allows for a lot of versatility, so feel free to add your favorite toppings or dressings!

To create a heartier salad, you can incorporate a variety of ingredients like chickpeas, nuts, seeds, or even quinoa. The seared tofu provides a satisfying crunch and texture, while the kale offers a rejuvenating base for your meal. Drizzle with a light dressing made from sesame oil, soy sauce, and a splash of lime juice to elevate the flavor profile. Enjoy this vibrant dish as is, or pair it with whole grains for an even more satiating meal.

Ingredients:

• 14 oz firm tofu, pressed and sliced
• 2 cups kale, washed and chopped
• 1 tablespoon olive oil
• 1 tablespoon sesame oil
• 2 tablespoons soy sauce
• 1 tablespoon lime juice
• 1 teaspoon garlic powder
• Salt and pepper to taste
• Optional toppings: sliced almonds, sesame seeds, or avocado

Begin by heating olive oil in a non-stick skillet over medium-high heat. Once hot, add the sliced tofu and sear for about 4-5 minutes per side, or until golden brown and crispy.

In a separate bowl, combine the kale, sesame oil, soy sauce, lime juice, and garlic powder. Massage the dressing into the kale until it’s well coated and slightly wilted. Once the tofu is ready, add it to the kale mixture, season with salt and pepper, and toss everything together gently before serving.

When cooking this dish, pressing the tofu is essential, as it helps to remove excess moisture, allowing for better searing and taste. For added flavor, consider marinating the tofu in soy sauce or a ginger soy marinade for at least 30 minutes before cooking.

Feel free to customize your salad by adding other vegetables, such as bell peppers or shredded carrots, for extra nutrition and crunch. Enjoy!

Greek Yogurt Chicken Salad

Greek Yogurt Chicken Salad is a delicious and healthy dish that combines the flavors of tender chicken with creamy Greek yogurt, making it a perfect option for lunch or a light dinner.

This salad not only provides a satisfying meal but also packs a protein punch, keeping you full and energized throughout the day. The addition of fresh vegetables and herbs elevates the dish, offering a revitalizing contrast to the richness of the yogurt.

This recipe is easy to prepare, making it an excellent choice for busy weeknights or meal prep. Simply poach or grill chicken, mix it with Greek yogurt, and fold in your choice of colorful vegetables. You can enjoy it on a bed of greens, in a sandwich, or by itself.

This versatile salad can be adapted with various ingredients, allowing you to customize it to your taste preferences.

• 2 cups cooked chicken, shredded
• 1 cup plain Greek yogurt
• 1/2 cup celery, diced
• 1/2 cup red grapes, halved
• 1/4 cup green onions, chopped
• 1/4 cup walnuts, chopped (optional)
• 1 tablespoon Dijon mustard
• 1 tablespoon lemon juice
• Salt and pepper to taste
• Fresh dill or parsley for garnish (optional)

In a large mixing bowl, combine the cooked chicken, Greek yogurt, celery, red grapes, green onions, and walnuts (if using).

In a small bowl, whisk together the Dijon mustard, lemon juice, salt, and pepper until smooth. Pour the dressing over the chicken mixture and gently fold everything together until all ingredients are evenly coated.

Adjust seasoning as desired, then serve the salad on a bed of greens or inside a whole grain wrap.

When making Greek Yogurt Chicken Salad, feel free to mix and match ingredients based on what you have on hand or your personal preferences. You can substitute other proteins like turkey or canned tuna, and even add in extra veggies such as bell peppers or cucumbers.

To enhance flavors, consider letting the salad chill in the refrigerator for an hour before serving, allowing the ingredients to meld together.

Additionally, if you’re looking for an even lighter version, using low-fat Greek yogurt can reduce calories while maintaining the creamy texture.

Lentil and Feta Salad With Herbs

Lentil and feta salad with herbs is a nutritious and flavorful dish that packs a punch of protein to keep you energized throughout the day. This salad combines the earthiness of lentils with the creamy tang of feta cheese, while fresh herbs add brightness and freshness. It’s a perfect option for a light lunch or as a side dish at your next gathering.

Making this salad isn’t only easy, but it also allows you to infuse your kitchen with delicious aromas as you cook the lentils. Once prepared, the salad is versatile; you can serve it chilled or at room temperature, making it a great make-ahead option for meal prep or potlucks.

Ingredients:

• 1 cup dried green or brown lentils
• 1 ½ cups water or vegetable broth
• 1 cup crumbled feta cheese
• ½ cup cherry tomatoes, halved
• ¼ cup red onion, finely chopped
• 1 cup cucumber, diced
• ¼ cup fresh parsley, chopped
• ¼ cup fresh mint, chopped
• 2 tablespoons olive oil
• 1 tablespoon lemon juice
• Salt and pepper to taste

In a medium saucepan, combine the lentils and water (or vegetable broth) and bring to a boil. Reduce the heat and simmer, covered, for about 20-25 minutes or until the lentils are tender but still hold their shape.

Drain any excess liquid and let the lentils cool. Once cooled, in a large bowl, combine the lentils with feta cheese, cherry tomatoes, red onion, cucumber, parsley, and mint. Drizzle with olive oil and lemon juice, and season with salt and pepper before gently mixing everything together.

For added flavor, consider letting the salad sit for about 15-30 minutes before serving, allowing the ingredients to meld together. You can also customize the herbs according to your preference; if you’re not a fan of mint, try using basil or dill instead.

Additionally, you can enhance the dish by adding roasted vegetables, nuts, or seeds for extra crunch and nutrition. Enjoy this delightful salad as part of a balanced meal or on its own as a hearty snack!

Tuna and White Bean Salad

Tuna and white bean salad is a nutritious and satisfying dish that combines the rich flavors of canned tuna with the creamy texture of white beans. This salad isn’t only high in protein but also packed with fiber from the beans, making it a perfect choice for a light lunch or a hearty side dish.

The addition of fresh herbs and a tangy dressing elevates the flavor profile, creating a delicious and vibrant meal that can be prepared in just a few minutes.

This versatile recipe can easily be customized to suit your taste preferences. Add some chopped vegetables like bell peppers or cherry tomatoes for extra crunch and flavor. Serve it on a bed of mixed greens for a complete meal, or enjoy it on its own, either cold or at room temperature. With its high protein content, you’re sure to feel satisfied and energized after enjoying this delightful salad.

• 1 can (15 oz) white beans (cannellini or great northern), rinsed and drained
• 1 can (5 oz) tuna, drained
• 1/4 cup red onion, finely chopped
• 1/4 cup fresh parsley, chopped
• 2 tablespoons olive oil
• 1 tablespoon lemon juice
• Salt and pepper to taste

In a large bowl, combine the white beans, tuna, red onion, and parsley. In a separate small bowl, whisk together the olive oil, lemon juice, salt, and pepper. Pour the dressing over the tuna and bean mixture, tossing gently to combine all the ingredients thoroughly. Adjust seasoning to taste, and serve immediately or refrigerate for later enjoyment.

For a delightful variation, consider adding a diced avocado or some capers for a briny kick. If you’re preparing this salad in advance, it’s best to keep the dressing separate until just before serving, as this will help maintain the freshness of the ingredients.

You can also experiment with different herbs, such as dill or basil, to create unique flavor combinations that suit your palate.

Beef and Arugula Salad With Parmesan

Beef and arugula salad with Parmesan is a delightful combination of robust flavors and textures that’s perfect for a light yet satisfying meal. This salad features tender slices of beef, peppery arugula, and rich, nutty Parmesan cheese, all drizzled with a zesty vinaigrette.

It’s not only high in protein, making it an excellent option for anyone looking to enhance their daily intake, but also visually appealing with its vibrant greens and golden cheese shavings.

The recipe is quick and easy to prepare, making it ideal for weeknight dinners or a rejuvenating lunch. The simplicity of the ingredients allows each element to shine, and the high-protein content will keep you feeling full and energized. Serve this salad on its own or pair it with a side of crusty bread to complete the meal.

Ingredients:

• 1 pound beef sirloin or flank steak
• 4 cups fresh arugula
• 1/2 cup shaved Parmesan cheese
• 1/4 cup olive oil
• 2 tablespoons balsamic vinegar
• 1 teaspoon Dijon mustard
• Salt and pepper to taste
• Optional: cherry tomatoes and walnuts for added flavor

Grill or pan-sear the beef to your desired doneness, approximately 4-5 minutes per side for medium-rare. Once cooked, let it rest for about 5 minutes before slicing it thinly against the grain.

Meanwhile, in a large bowl, whisk together the olive oil, balsamic vinegar, Dijon mustard, salt, and pepper. Toss the arugula in the dressing, then layer the sliced beef on top. Finish by sprinkling the shaved Parmesan and any optional ingredients like cherry tomatoes or walnuts for added crunch.

When preparing this salad, be sure to let the beef rest before slicing to retain its juices, which will keep the meat tender and flavorful. Experiment with additional toppings such as roasted vegetables or different types of cheese to personalize the salad to your taste.

For an even quicker assembly, you can prepare the dressing and slice the beef in advance, making this dish a fantastic choice for meal prep.