High Protein Salad: 12 Filling Recipes With 30 g+
Twelve high protein salad recipes with 30 to 50 g of protein each, plus a build-your-own formula, dressings that add protein and meal-prep tips.
A high protein salad can be one of the most filling meals you eat, or a bowl of leaves that leaves you raiding the cupboard by 3 pm. The difference is a proper serving of protein. The 12 recipes below each give 30 to 50 g of protein, use ingredients from a normal supermarket, and many travel well for work lunches. There's also a simple formula to build your own.
Protein values are approximate per serving, based on USDA FoodData Central.
The high protein salad formula
| Part | Amount | Examples | Protein |
|---|---|---|---|
| Main protein | 120–180 g | Chicken, tuna, salmon, prawns, steak, tofu, tempeh | 25–45 g |
| Protein booster | 1–2 items | Eggs, edamame, chickpeas, feta, cottage cheese, seeds | 5–15 g |
| Slow carbs | ½–1 cup | Quinoa, farro, lentils, new potatoes, wholegrain pasta | 4–9 g |
| Vegetables | 2+ cups | Leaves, peppers, cucumber, roast veg, broccoli | 2–5 g |
| Fat and flavour | 1–2 tbsp | Olive oil, avocado, nuts, olives, tahini | 1–4 g |
| Dressing | 2–3 tbsp | Greek yogurt, lemon tahini, vinaigrette | 0–5 g |
Protein in salad toppings
| Topping | Serving | Protein |
|---|---|---|
| Grilled chicken breast | 150 g | 46 g |
| Canned tuna | 1 can drained | 25–30 g |
| Salmon fillet | 120 g cooked | 30 g |
| Prawns | 120 g | 29 g |
| Lean steak | 120 g cooked | 34 g |
| Firm tofu | 150 g | 23 g |
| Tempeh | 100 g | 19 g |
| Eggs | 2 hard-boiled | 12.6 g |
| Edamame | 75 g | 8.5 g |
| Chickpeas | 100 g cooked | 9 g |
| Cooked lentils | 100 g | 9 g |
| Feta | 30 g | 4 g |
| Cottage cheese | 100 g | 11 g |
| Pumpkin seeds | 15 g | 4.5 g |
| Quinoa | 100 g cooked | 4.4 g |
12 high protein salad recipes
Each makes one large serving.
1. Greek chicken salad (about 50 g)
150 g grilled chicken, cucumber, tomatoes, red onion, olives, 30 g feta, romaine and a Greek yogurt-lemon-oregano dressing.
2. Tuna and white bean salad (about 40 g)
1 can tuna, ½ can cannellini beans, red onion, parsley, rocket, capers, lemon and olive oil. No cooking needed.
3. Salmon quinoa bowl (about 38 g)
120 g baked salmon, 100 g cooked quinoa, edamame, avocado, cucumber, spinach and a soy-ginger dressing.
4. Steak and potato salad (about 42 g)
120 g sliced lean steak, roasted new potatoes, green beans, cherry tomatoes, rocket and a mustard vinaigrette.
5. Chicken Caesar with a protein dressing (about 48 g)
150 g chicken, romaine, Parmesan, wholegrain croutons and a dressing of Greek yogurt, garlic, anchovy, lemon and Parmesan.
6. Egg and lentil salad (about 30 g)
3 boiled eggs, 150 g cooked green lentils, roasted peppers, spinach, red onion and a sherry vinegar dressing.
7. Prawn and mango salad (about 32 g)
120 g prawns, mango, red pepper, edamame, mixed leaves, coriander and a lime-chilli dressing.
8. Crispy tofu peanut salad (vegan, about 33 g)
150 g baked tofu, edamame, shredded cabbage, carrots, cucumber, and a peanut-lime dressing with 1 tbsp peanut butter.
9. Chickpea "tuna" salad (vegetarian, about 30 g)
Mashed chickpeas with Greek yogurt, Dijon, celery and dill, over leaves with 2 boiled eggs and pumpkin seeds.
10. Turkey cobb salad (about 45 g)
120 g sliced turkey breast, 1 boiled egg, avocado, tomatoes, 20 g blue cheese, and romaine with a light vinaigrette.
11. Tempeh and farro salad (vegan, about 32 g)
100 g pan-fried tempeh, 100 g cooked farro, roasted squash, kale, cranberries and a tahini dressing.
12. Cottage cheese power bowl (about 35 g)
200 g cottage cheese, cherry tomatoes, cucumber, chickpeas, everything-bagel seasoning, leaves and a drizzle of olive oil. See cottage cheese recipes.
| Salad | Protein | Calories (approx.) | Travels well? |
|---|---|---|---|
| Greek chicken | 50 g | 520 kcal | Yes, dressing apart |
| Tuna and white bean | 40 g | 450 kcal | Yes |
| Salmon quinoa | 38 g | 580 kcal | Yes |
| Steak and potato | 42 g | 560 kcal | Yes |
| Chicken Caesar | 48 g | 500 kcal | Croutons apart |
| Egg and lentil | 30 g | 470 kcal | Yes |
| Prawn and mango | 32 g | 380 kcal | Best same day |
| Tofu peanut | 33 g | 520 kcal | Yes |
| Chickpea "tuna" | 30 g | 480 kcal | Yes |
| Turkey cobb | 45 g | 560 kcal | Avocado apart |
| Tempeh farro | 32 g | 600 kcal | Yes |
| Cottage cheese bowl | 35 g | 420 kcal | Yes |
High protein salad dressings
| Dressing | Base | Protein per 3 tbsp |
|---|---|---|
| Greek yogurt ranch | Greek yogurt, herbs, garlic, lemon | 4–5 g |
| Yogurt Caesar | Greek yogurt, Parmesan, anchovy | 5 g |
| Blended cottage cheese | Cottage cheese, lemon, herbs | 5 g |
| Tahini lemon | Tahini, lemon, water | 3 g |
| Peanut lime | Peanut butter, lime, soy, chilli | 3–4 g |
| Silken tofu green goddess | Silken tofu, herbs, lemon | 3 g |
| Classic vinaigrette | Oil, vinegar, mustard | 0 g |
Cooking proteins for salads
Chicken breast: season, then bake at 200°C for 20 to 25 minutes until it reaches 74°C inside. Rest before slicing so it stays juicy. Poaching in stock for 15 minutes gives very tender meat for shredding.
Salmon: bake at 200°C for 12 to 15 minutes. It flakes neatly over grains and leaves, and leftover salmon is good cold.
Eggs: lower into boiling water for 9 to 10 minutes for firm yolks, then cool in iced water so they peel easily.
Tofu: press for 15 minutes, cube, toss in soy sauce and cornflour, and bake at 200°C for 25 minutes, turning once. It stays crisp for a day or two in the fridge.
Lentils and grains: cook a large batch and rinse in cold water so they don't clump. Season them while warm with vinegar and salt; they absorb flavour better.
Weighing cooked portions? The raw to cooked weight calculator converts between raw and cooked weights for accurate protein counts.
Meal prep salads
Salads keep well for three to four days if you pack them carefully:
- Dressing in the bottom of a jar, or in a separate pot.
- Sturdy items next: beans, grains, chickpeas, cooked chicken or tofu.
- Firm vegetables: peppers, carrots, cabbage, broccoli.
- Delicate items on top: leaves, herbs, avocado (with lemon), cheese.
- Shake or tip into a bowl when you're ready to eat.
Cook proteins in bulk with the meal prep recipe scaler, and see high protein lunch ideas for work for more packed lunches. Food safety: keep cooked chicken, fish and eggs refrigerated, and eat within three to four days.
High protein salads for weight loss
A big salad with 30 to 40 g of protein and lots of vegetables usually comes in at 400 to 550 kcal, which suits a lunch on a calorie deficit. The biggest calorie traps are oils, nuts, cheese, croutons and creamy dressings. A tablespoon of olive oil is about 120 kcal; that's fine, but three tablespoons is 360. Measure them. See high protein low calorie foods and set a target with the calorie deficit calculator.
Salads for hiking and camping
Sturdy salads travel well for day hikes in cool weather: grain and bean salads with tuna or chicken, dressed with oil and vinegar rather than dairy. For multi-day trips, try couscous with a tuna pouch, olive oil and dried tomatoes; see tuna packet recipes and no-cook backpacking meals.
Budget swaps
Chicken thighs instead of breast, canned fish instead of fresh, eggs and lentils instead of steak, and frozen edamame instead of fresh all cut costs without losing much protein. More in cheap high protein foods.
Bottom line
A high protein salad needs a real serving of protein, a booster, some slow carbs, and plenty of vegetables. Follow the formula, use a yogurt or tahini dressing, and pack it in layers for work. Check your daily needs with the protein intake calculator.
Sources: nutrition values from USDA FoodData Central. General information, not personalised dietary advice.
Frequently asked questions
How do you make a salad high in protein?
Add 120 to 180 g of a concentrated protein such as chicken, tuna, salmon, eggs, tofu, tempeh or beans, plus a protein topping like feta, edamame, seeds or a Greek yogurt dressing. That brings most salads to 30 g or more.
What is the highest protein salad topping?
Chicken breast, canned tuna, salmon, prawns, lean steak and tofu are the most concentrated, with 25 to 45 g per typical serving. Edamame, chickpeas, cheese, eggs and seeds add smaller amounts.
Can a salad be a full meal?
Yes, if it includes protein, a starchy carbohydrate such as grains, potatoes or beans, healthy fat and plenty of vegetables. Otherwise it may leave you hungry within an hour or two.
How do I keep a meal prep salad from getting soggy?
Store dressing separately, put sturdy ingredients like grains and beans at the bottom and leaves on top, and keep watery vegetables such as tomatoes and cucumber apart until serving.
Are high protein salads good for weight loss?
They can be, because protein and fibre-rich vegetables are filling for relatively few calories. Watch portion sizes of oils, nuts, cheese and creamy dressings, which add calories quickly.