43+ Protein Salads



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Looking for protein salads that will actually fill you up? Here I’m sharing over 43 salad recipes featuring a variety of protein sources.

When people think of salads they often envision a simple bowl of greens or vegetables, a side dish or an appetizer, but salads can totally be filling (and satisfying) enough to be served as a meal!

That said, the key to this is making sure your salad has a good source of protein. Without adding some sort of protein, salads aren’t as filling so you’ll likely to eat a salad and be hungry 20 minutes later. Not great, especially if you’re trying to eat more salads for weight loss.

Not with the salad recipes I’m sharing today… every one of them is packed with protein. And with over 40 high protein salad recipes and a ton of different protein options, there’s bound to be a couple that you’ll enjoy no matter your dietary preferences.

Collage of four photos: tuna salad, avocado egg salad, Greek yogurt chicken salad and Greek chickpea salad.

I’m super passionate about salads and have a ton of salad resources here on EBF. After you look through this collection of protein salads, but sure to check out my article about how to build a meal-sized salad and my full collection of dinner salads (aka salads you can serve as a meal).

Tuna Salads

Tuna is such an easy way to add a ton of protein to a salad and you probably have a can sitting in your pantry right now! From a classic tuna salad to a tuna salad with lentils or hard boiled eggs, there are so many fun ways to make a tasty salad with tuna. Plus, it’s loaded with protein… 1 cup of canned tuna has about 40 grams of protein.

Tuna salad on an open face sandwich with lettuce.
4.59 from 48 votes

Tuna Salad

The best healthy tuna salad recipe made with canned tuna, red onion, celery, chopped pickles and Greek yogurt. Perfect as a snack with crackers or on a sandwich.
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Two tuna egg salad lettuce wraps on a plate.
4.18 from 17 votes

Tuna Egg Salad

This tuna salad with hard boiled eggs is packed with protein and extra creamy. It’s really easy to make and super healthy!
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Lentil tuna salad in a bowl with vegetables and a wooden spoon.
4.74 from 15 votes

Lentil Tuna Salad

This lentil tuna salad combines beluga lentils with canned tuna, fresh veggies and a turmeric dressing. It’s absolutely delicious and perfect for summer cookouts and parties.
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Close up photo of sweet potato tuna salad served on a bed of lettuce.
4.25 from 28 votes

No Mayo Sweet Potato Tuna Salad

With this sweet potato tuna salad recipe the sweet potatoes, hummus and mustard make the tuna salad so creamy you don’t need any mayo. Loaded with protein, gluten-free and dairy-free. 
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Egg Salads

Hard boiled eggs make a great protein addition to salads whether you’re making a full on egg salad (like the recipes listed here) or a Cobb salad. 1 large hard boiled egg has 6 grams of protein.

A plate with a slice of bread topped with healthy egg salad.
4.94 from 33 votes

Healthy Egg Salad

This healthy egg salad is made with Greek yogurt instead of mayo. It’s lighter in calories, but still packed with flavor. Perfect served with crackers or as a sandwich.
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Avocado egg salad on toast.
4.48 from 19 votes

Avocado Egg Salad

This healthy avocado egg salad recipe uses mashed avocado in place of mayo. It’s creamy, flavorful and great served on salad, lettuce wraps or bread!
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A hand holding curried avocado egg salad in a sandwich that is cut in half..
4.65 from 14 votes

Curried Avocado Egg Salad

Make healthy egg salad by replacing mayo with avocado and adding curry powder for a kick!
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Chicken Salads

Of course, chicken is a go-to protein source for salads and there are so many ways to incorporate it. I love a good chicken salad and have lots of healthier options that are just as tasty as the classic, mayo-based chicken salads. Grilled chicken also makes a great protein packed topping for any salad. 1 cup of cooked chicken has a whopping 38 grams of protein!

Bowl of chicken salad made with celery and grapes.
4.64 from 55 votes

Greek Yogurt Chicken Salad

This easy Greek yogurt chicken salad uses protein-rich Greek yogurt instead of mayo. It's lighter in calories, but still loaded with flavor.
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Curry chicken salad in a white bowl.
4.47 from 54 votes

Curry Chicken Salad

Made with celery, red onion and raisins this curry chicken salad is packed with tons of flavor and so easy to make! It's the perfect make-ahead lunch recipe.
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Mixed blueberry corn chicken salad served with dressing.
4.86 from 14 votes

Blueberry Corn Chicken Salad

This blueberry corn chicken salad is the perfect summertime salad! It combines greens, grilled chicken, corn, roasted pecans and fresh blueberries all tossed in a delicious maple balsamic dressing.
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Bowl of chicken waldorf salad made with chunks of grilled chicken, chopped apple, celery, onion, herbs, walnuts and a creamy dressing.
4.89 from 18 votes

Chicken Waldorf Salad

This healthy chicken Waldorf salad uses grilled chicken and a light dressing that blends mayo with Greek yogurt! Great for sandwiches, wraps and salads.
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Salad topped with pears, grilled chicken, turkey bacon, cranberries, goat cheese, walnuts, and avocado with a fork.
4.55 from 22 votes

Pear Salad with Walnuts, Avocado and Grilled Chicken

An easy pear salad with walnuts, avocado and grilled chicken. This combo makes for a satisfying meal-sized salad that’s perfect for pear season!
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Asian chopped salad in a white bowl with chopped almonds on top.
4.20 from 20 votes

Crunchy Asian Chopped Salad

This Asian chopped salad is loaded with fresh veggies and tossed with a creamy almond dressing. You’ll love the crunch and flavor! Dairy-free, gluten-free and low-carb.
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Bowl with bbq chicken salad. A fork is in the bowl and a napkin and glass of water are beside the bowl.
3.72 from 38 votes

BBQ Chicken Salad

This BBQ chicken salad has so much flavor with grilled BBQ chicken, black beans, corn, avocado, crunchy tortilla chips and a drizzle of both BBQ sauce and ranch dressing.
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Almond butter chicken salad in lettuce cups.
4.56 from 9 votes

Almond Butter Chicken Salad

This almond butter chicken salad skips the mayo and instead uses an almond butter and apple cider vinegar dressing!
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Vegan Salads

When it comes to making a protein packed plant-based salad, there are so many protein options you can incorporate including crispy tofu, tempeh, edamame and beans. When it comes to bean salads, I love using chickpeas, white beans and lentils.

Vegan cobb salad with tempeh bacon and chickpeas in a white bowl with a gold fork.
4.80 from 15 votes

Vegan Cobb Salad

A vegan Cobb salad recipe that gives you all of the delicious flavors of a traditional Cobb salad along with 19 grams of plant-based protein! Vegan, gluten-free and a perfect meal-sized salad.
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Bowl of curried chickpea salad made with chopped red onion, red pepper, cilantro, and dates, served over a bed of greens. Half a lime and gold fork also in the bowl.
4.65 from 37 votes

Curried Chickpea Salad

This curried chickpea salad is loaded with crunchy veggies and seasoned with traditional yellow curry. It makes for a filling lunch served over greens! Perfect for meal prep. 
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Quinoa chickpea salad in a large clear glass bowl with a gold spoon.
4.19 from 32 votes

Quinoa Chickpea Salad

This healthy quinoa chickpea salad is loaded with veggies and makes a light and delicious lunch option that can be made ahead of time for easy lunches throughout the week. Great for meal prep!
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Greek chickpea salad in a bowl with a serving spoon.
4.47 from 30 votes

Greek Chickpea Salad

This Greek chickpea salad is loaded with veggies, feta and fresh herbs, all tossed in a light vinaigrette. It’s such an easy and healthy side salad.
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Plate with a bed of fresh spinach topped with a warm Mediterranean salad, topped with feta and avocado.
4.46 from 33 votes

Sautéed Mediterranean Lentil Salad

This Mediterranean lentil salad marries sautéed tomatoes, fresh basil and feta with steamed lentils for a hearty, flavorful vegetarian meal that takes less than 20 minutes to prepare!
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Plate with roasted cauliflower lentil salad and a fork.
3.77 from 13 votes

Roasted Cauliflower Lentil Salad

This roasted cauliflower and lentil salad with tahini dressing is nutritious, filling, and works great as a light lunch or dinner. Vegan and gluten-free.
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Overhead shot of Vegan Chicken Salad made with tofu, celery, almonds and raisins in a white bowl on white countertop.
4.80 from 15 votes

Vegan Chicken Salad

Homestyle vegan chicken salad made with tofu, almonds, celery, onion and raisins tossed in a creamy vegan dressing. This salad is delicious, protein packed and great for sandwiches and wraps. Vegan and gluten-free.
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Bowl of soba noodle salad, with red pepper, broccoli, edamame, and purple cabbage, and topped with sesame seeds.
4.58 from 14 votes

Soba Noodle Salad

This soba noodle salad with edamame and spicy miso sauce is packed with plant-based protein, colorful veggies and savory flavor. Enjoy hot or cold!
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Vegan cheeseburger salad, dressing drizzled on top, on a plate with fork and neutral napkin.
4.70 from 10 votes

“Cheeseburger” Salad with Special Sauce

OMG! This “Cheeseburger” Salad with Special Sauce is reminiscent of a Big Mac, but so much better. It’s totally plant-based and made with lentil walnut burger meat and a cashew cream sauce. 
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Curried tempeh salad in a serving bowl next to two plates with the salad on bread.
4.60 from 10 votes

Curried Tempeh Salad

This flavorful and filling curried tempeh salad is perfect for making a hearty sandwich, adding to a wrap or serving over crisp greens. Vegan and gluten-free.
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Salad topped with blackened tempeh, tahini dressing, peppers, onions, avocado and quinoa.
4.75 from 4 votes

Blackened Tempeh Salad

Plant-powered blackened tempeh salad with fresh romaine, quinoa, red onion, bell pepper, avocado and a creamy orange tahini dressing.
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Two glass storage containers layered with detox salad ingredients: almonds, apple, edamame, quinoa, cabbage, kale and avocado. A small container of dressing is also in each of the containers.
5 from 12 votes

Meal Prep Detox Salad

This meal prep detox salad combines quinoa, edamame, kale, cabbage and apple with a delicious sesame ginger dressing. It's packed with plant-based protein and perfect for traveling or an office lunch! Vegan + gluten-free.
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Asian edamame salad in a salad bowl.
4.63 from 8 votes

Asian Edamame Salad

This Asian-inspired edamame salad is crunchy, colorful and loaded with cabbage, carrots and peppers. Everything is tossed in a delicious ginger miso dressing. Vegan + gluten-free.
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Bowl with roasted vegetable salad with kale and beans.
4.71 from 24 votes

Roasted Vegetable Salad

This roasted vegetable salad features Brussels sprouts, butternut squash and cauliflower with a zesty horseradish dressing.
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Shrimp Salads

Because shrimp cooks so quickly, it makes for an easy protein addition to salads. 12 shrimp have about 20 grams of protein.

Shrimp salad in a serving bowl topped with fresh dill.
4.80 from 5 votes

Shrimp Salad

This easy shrimp salad comes together in less than 20 minutes with simple ingredients. It's creamy, refreshing and loaded with tons of flavor!
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Overhead photo of a bowl of grilled shrimp salad.
4.37 from 11 votes

Grilled Shrimp Salad

Grilled shrimp salad with quinoa, broccoli and roasted asparagus! Prepare everything ahead of time and throw it into a bowl for a quick and easy lunch or dinner.
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Salad in a bowl with shrimp, avocado, hearts of palm, tomatoes, and onion.
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Hearts of Palm Salad with Shrimp

A protein packed hearts of palm avocado salad with grilled shrimp, cilantro and tomatillo avocado dressing. Light, fresh and perfect for summer!
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Kale caesar salad topped with grilled shrimp, avocado, sweet potatoes and parmesan cheese shavings in a white bowl.
5 from 3 votes

Caesar Salad with Shrimp

This caesar salad with shrimp is topped with sweet potato croutons, avocado, parmesan cheese and a creamy avocado caesar dressing.
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Salmon Salads

Salmon is one of my favorite ways to boost the protein content of my salads. It’s so delicious and the combo of protein and fat really makes it really satisfying. A 6 oz filet of salmon has 32 grams of protein.

A plate of superfood salad topped with a filet of salmon topped with quick pickled onions, sweet potato croutons and a lemon vinaigrette.
4.94 from 45 votes

Superfood Salmon Salad

This salmon salad is loaded with roasted sweet potato croutons, avocado, pickled onions and dressed in a light lemon vinaigrette! It’s an easy go-to meal you’ll love having as part of your weekly rotation.
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A serving platter with mediterranean salad topped with two filets of salmon.
4.55 from 33 votes

Mediterranean Salmon Salad

This healthy Mediterranean salmon salad combines romaine lettuce, quinoa, tomatoes, red onion and feta cheese all tossed in a light lemon vinaigrette dressing and topped with a salmon filet. It's perfect for lunch or a light dinner.
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Salad topped with grilled salmon, corn, basil, peaches, and tomatoes.
4.65 from 17 votes

Grilled Salmon Salad

The ultimate summer salad with lightly marinated grilled salmon, sliced peaches, tomatoes and grilled sweet corn. The flavors pair together to make a fresh and flavorful entree sized salad.
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Turkey Salads

Turkey seems to be less popular as a protein source for salads, but both shredded turkey and ground turkey are great ways to add protein to salads. 1 cup of cooked turkey has 41 grams of protein.

Bowl full of turkey salad topped with fresh dill and chopped almonds.
4.32 from 16 votes

Leftover Turkey Salad

This lightened-up turkey salad with celery, onion, dried cranberries and almonds is the perfect recipe to make with leftover turkey.
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This healthy taco salad is made with ground turkey taco meat instead of beef and is packed with veggies. It comes together quickly making it perfect for a weeknight meal.
4.23 from 48 votes

Healthy Taco Salad

This healthy taco salad is made with ground turkey taco meat instead of beef and is packed with veggies. It comes together quickly making it perfect for a weeknight meal.
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Cheeseburger salad with avocado, red onion, cheddar cheese, tomatoes, ground turkey and pickles.
3.94 from 32 votes

Cheeseburger Salad

Enjoy all the flavor of a delicious burger, but make it low carb with a cheeseburger salad that's loaded with veggies and topped with a honey mustard dressing.
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Mason Jar Salads

Mason jar salads are the perfect way to meal prep protein salads and there are so many options to choose from.

Four mason jars filled with a strawberry spinach chicken salad.
4.50 from 14 votes

Strawberry Spinach Mason Jar Salad

This spinach mason jar salad features grilled chicken, strawberries and a citrus poppy seed dressing. Layer all of the ingredients into a mason jar for a healthy, portable lunch!
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Layers of black bean fiesta mason jar salad, in two jars.
4.47 from 13 votes

Black Bean Fiesta Mason Jar Salad

This black bean fiesta mason jar salad makes for a colorful, convenient meal that will satisfy your craving for Mexican food! The lime jalapeño dressing is zesty and really ties the whole salad together.
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A mason jar containing layers of Nicoise salad ingredients.
5 from 2 votes

Nicoise Mason Jar Salad

This Nicoise mason jar salad combines fresh veggies, canned tuna, potatoes and hard boiled egg with a lemon vinaigrette. It's flavorful, loaded with protein and is perfect for meal prep!
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3.90 from 20 votes

Chicken Avocado Club Mason Jar Salad

This chicken avocado club mason jar salad combines chicken, turkey bacon, blue cheese and avocado. It's filling, loaded with flavor and perfect for meal prep. Low carb + gluten-free. 
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More Collections To Check Out

Check out all of the salad recipes here on EBF!

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5 from 3 votes

43 Protein Salads + Easy Protein Packed Salad

43 protein packed salads + a vegan cobb salad with chickpeas and tempeh bacon that has 19 grams of plant-based protein!
Prep Time: 20 minutes
Total Time: 20 minutes
Servings: 4


  • 12 cups chopped romaine lettuce
  • 2 15 oz cans chickpeas
  • 1 cup grape or cherry tomatoes, halved
  • 1 large cucumber, sliced or chopped
  • 1 cup grated carrots
  • ½ cup thawed frozen corn
  • ½ cup diced red onion, chopped
  • 6 slices cooked tempeh bacon, sliced
  • 1 avocado, sliced
  • ½ cup dairy-free cheese, optional
  • Fresh dill, optional

Red Wine Vinaigrette:


  • Make the dressing by whisking together all the ingredients in a small bowl or glass jar.
  • Cook tempeh bacon.
  • Add romaine to a bowl and arrange equal portions of chickpeas, tomatoes, cucumber, carrots, corn, red onion, tempeh bacon and cheese (if using) on top of the greens.
  • Just before serving, top salad with avocado and 2-3 Tablespoons of the red wine vinaigrette or your favorite dressing. Garnish with fresh dill, if using.


Serving: 1salad w/ out cheese + dressing | Calories: 385kcal | Carbohydrates: 54g | Protein: 19g | Fat: 11g | Saturated Fat: 1g | Sodium: 953mg | Fiber: 20g | Sugar: 6g

Nutrition information is automatically calculated, so should only be used as an approximation.

Additional Info

Course: Salad
Cuisine: American
Keyword: protein salad
Did you make this recipe?Mention @eatingbirdfood and tag #eatingbirdfood!

About Brittany

Hey there, I’m Brittany, the creator of Eating Bird Food, cookbook author, health coach and mama of two littles. Here you’ll find quick and easy recipes that make healthy fun and enjoyable for you and your family!

More about Brittany
Chicken fajita filling on a sheet pan with a wooden spoon. Tortillas are resting on the bottom of the sheet pan.
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Recipe Rating


  1. 5 stars
    Awesome compilation! Your dishes are so reliably yummy. Looking forward to cooking many of these. Thank you!

  2. Just what I needed. I’m getting so lazy with cooking with allergies and need new ideas for Summer season. Thanks for all you do to help others. I got recommended by a blogger to try your site. Glad I did.

    1. Yay! I’m so glad this list is helpful for you, Kathy! Thanks for sharing, I really appreciate it 🙂