15 High Protein Salads For Weight Loss
Looking for meals that are light, filling, and packed with protein? High protein salads are the perfect solution.
They’re not just bowls of greens — these recipes combine lean proteins, fiber-rich veggies, and flavorful dressings to keep you energized, satisfied, and on track with your goals.
Whether you’re meal prepping for the week or need a quick, nourishing dinner, these salads prove that healthy eating can be exciting and delicious. Let’s dive into the first five!
1. Grilled Chicken & Quinoa Power Salad
Description: Juicy grilled chicken pairs with nutty quinoa, fresh cucumbers, tomatoes, and a zesty lemon vinaigrette. This hearty salad delivers lean protein and complex carbs, making it a perfect post-workout meal or satisfying lunch that fuels your body without weighing you down.
Ingredients:
- 1 grilled chicken breast, sliced
- 1 cup cooked quinoa
- 1 cup cherry tomatoes, halved
- ½ cucumber, diced
- 2 tbsp olive oil + juice of 1 lemon
- Salt and pepper to taste
Instructions:
- Prepare quinoa and let it cool slightly.
- Grill chicken, slice into strips.
- Toss all ingredients together with olive oil, lemon, salt, and pepper.
✨ Twist: Add a sprinkle of feta cheese for a tangy kick and extra creaminess.
2. Tuna & White Bean Salad
Description: Protein-packed tuna and creamy white beans create a hearty, Mediterranean-inspired salad. Tossed with red onion, fresh parsley, and olive oil, this simple dish comes together in minutes but provides long-lasting energy and keeps you feeling full and satisfied.
Ingredients:
- 1 can tuna (in water), drained
- 1 cup white beans (cannellini or navy beans), rinsed
- ¼ red onion, thinly sliced
- 2 tbsp fresh parsley, chopped
- 2 tbsp olive oil + juice of ½ lemon
- Salt and pepper to taste
Instructions:
- Mix tuna and beans in a large bowl.
- Add onion, parsley, olive oil, lemon juice.
- Toss gently until well combined.
✨ Twist: Stir in a spoonful of pesto for a fresh herby upgrade.
3. Greek Yogurt Chicken Salad
Description: A lighter twist on classic chicken salad, this recipe swaps mayo for Greek yogurt. Combined with celery, apples, and crunchy walnuts, it’s creamy, refreshing, and packed with protein while keeping calories lower — perfect for sandwiches or serving over greens.
Ingredients:
- 1 cup cooked chicken breast, shredded
- ½ cup plain Greek yogurt
- ½ apple, diced
- ¼ cup walnuts, chopped
- 1 celery stalk, diced
- Salt and pepper to taste
Instructions:
- Combine yogurt with salt and pepper.
- Stir in chicken, apple, walnuts, and celery.
- Serve on whole-grain bread or over lettuce.
✨ Twist: Add a dash of curry powder for a sweet-spicy flavor kick.
4. Lentil & Spinach Protein Salad
Description: This plant-based protein salad combines earthy lentils with fresh spinach, roasted carrots, and a light tahini dressing. High in protein and fiber, it’s both nourishing and satisfying — a perfect option for vegans or anyone craving a meatless meal.
Ingredients:
- 1 cup cooked lentils
- 2 cups baby spinach
- 1 roasted carrot, sliced
- 1 tbsp tahini
- 1 tbsp olive oil + juice of ½ lemon
- Salt and pepper to taste
Instructions:
- Roast carrot until tender, then slice.
- Mix lentils and spinach in a bowl.
- Whisk tahini, olive oil, lemon, salt, pepper for dressing.
- Drizzle dressing over salad.
✨ Twist: Add pomegranate seeds for a burst of sweetness and antioxidants.
5. Shrimp & Avocado Salad
Description: Succulent shrimp, creamy avocado, and crisp lettuce come together in a light, refreshing salad. Tossed with lime juice and olive oil, it’s packed with protein and healthy fats, making it a satisfying meal that feels indulgent but is totally guilt-free.
Ingredients:
- 1 cup cooked shrimp, peeled
- 1 avocado, diced
- 2 cups romaine lettuce, chopped
- 2 tbsp olive oil + juice of 1 lime
- Salt and pepper to taste
Instructions:
- Toss shrimp, avocado, and lettuce together.
- Drizzle with olive oil and lime juice.
- Season with salt and pepper.
✨ Twist: Add a pinch of chili flakes for a spicy kick.
6. Turkey & Cranberry Power Salad
Description: This lean salad combines roasted turkey breast with crisp greens, crunchy pecans, and a touch of dried cranberries. The mix of sweet, savory, and nutty flavors makes it festive yet light — an excellent protein-rich option for holidays or everyday meal prep.
Ingredients:
- 1 cup roasted turkey breast, cubed
- 2 cups mixed greens
- ¼ cup dried cranberries
- ¼ cup pecans, toasted
- 2 tbsp olive oil + 1 tbsp balsamic vinegar
- Salt and pepper to taste
Instructions:
- Place greens in a large bowl.
- Top with turkey, cranberries, and pecans.
- Drizzle with olive oil and balsamic, then toss gently.
✨ Twist: Swap cranberries for pomegranate seeds to lower sugar and add a fresh pop.
7. Egg & Avocado Protein Salad
Description: Simple, satisfying, and packed with protein, this salad pairs creamy avocado with hard-boiled eggs for a filling meal. A touch of Dijon mustard in the dressing gives it tang, making it perfect for quick lunches or a grab-and-go healthy snack.
Ingredients:
- 2 hard-boiled eggs, chopped
- 1 avocado, diced
- 2 cups spinach or mixed greens
- 1 tbsp olive oil + 1 tsp Dijon mustard
- Juice of ½ lemon
- Salt and pepper to taste
Instructions:
- Chop eggs and avocado.
- Whisk olive oil, lemon juice, mustard, salt, and pepper.
- Toss all ingredients together in a bowl.
✨ Twist: Add hemp seeds for an extra boost of plant-based protein.
8. Steak & Arugula Salad
Description: A bold and hearty salad featuring tender grilled steak, peppery arugula, cherry tomatoes, and shaved parmesan. This protein-packed meal balances richness with freshness, making it ideal for dinner when you want something both satisfying and elegant without extra calories.
Ingredients:
- 1 cup grilled steak, sliced thin
- 2 cups arugula
- 1 cup cherry tomatoes, halved
- 2 tbsp shaved parmesan
- 2 tbsp olive oil + 1 tbsp balsamic vinegar
- Salt and pepper to taste
Instructions:
- Grill steak to preferred doneness and slice thinly.
- Arrange arugula, tomatoes, and parmesan in a bowl.
- Place steak on top and drizzle with dressing.
✨ Twist: Add roasted mushrooms for an earthy depth of flavor.
9. Salmon & Kale Superfood Salad
Description: Rich in omega-3s and protein, this salad combines baked salmon with nutrient-dense kale, crunchy cucumbers, and a light lemon-dill dressing. It’s a true superfood dish that supports energy, brain health, and weight loss without sacrificing taste or satisfaction.
Ingredients:
- 1 baked salmon fillet, flaked
- 2 cups chopped kale
- ½ cucumber, sliced
- 2 tbsp olive oil + juice of 1 lemon
- 1 tsp dried dill
- Salt and pepper to taste
Instructions:
- Bake salmon and let cool slightly.
- Massage kale with olive oil until tender.
- Add cucumber and salmon, then drizzle with lemon-dill dressing.
✨ Twist: Sprinkle pumpkin seeds on top for crunch and extra protein.
10. Chickpea & Eggplant Protein Salad
Description: A plant-based powerhouse, this salad combines roasted eggplant with protein-rich chickpeas, fresh parsley, and a tahini-lemon dressing. The smoky, creamy eggplant adds depth, while chickpeas provide lasting energy, making it an excellent vegan-friendly option that still packs a protein punch.
Ingredients:
- 1 cup roasted eggplant, diced
- 1 cup cooked chickpeas
- 2 tbsp fresh parsley, chopped
- 1 tbsp tahini + juice of ½ lemon
- 1 tbsp olive oil
- Salt and pepper to taste
Instructions:
- Roast eggplant until golden and tender.
- Mix with chickpeas and parsley in a bowl.
- Whisk tahini, lemon, and olive oil into a dressing.
- Toss everything together until well coated.
✨ Twist: Add smoked paprika to the dressing for a deeper, smoky flavor.
11. Turkey Taco Salad
Description: A high-protein twist on taco night, this salad uses seasoned lean ground turkey instead of beef. Tossed with crisp lettuce, black beans, and salsa, it’s bold in flavor but light in calories, giving you the joy of tacos without the guilt.
Ingredients:
- 1 cup lean ground turkey, cooked with taco seasoning
- 2 cups romaine lettuce, chopped
- ½ cup black beans, rinsed
- ½ cup cherry tomatoes, halved
- 2 tbsp salsa
- 1 tbsp Greek yogurt (as sour cream alternative)
Instructions:
- Cook turkey with taco seasoning.
- Arrange lettuce, beans, and tomatoes in a bowl.
- Top with turkey, salsa, and Greek yogurt.
✨ Twist: Add crushed baked tortilla chips for crunch without the calories.
12. Cottage Cheese & Cucumber Salad
Description: Creamy cottage cheese becomes the protein star in this refreshing salad. Paired with crunchy cucumber, cherry tomatoes, and fresh dill, it’s light, hydrating, and surprisingly filling — a perfect quick lunch that’s both high in protein and low in carbs.
Ingredients:
- 1 cup cottage cheese
- 1 cucumber, diced
- ½ cup cherry tomatoes, halved
- 1 tbsp fresh dill, chopped
- 1 tbsp olive oil + juice of ½ lemon
- Salt and pepper to taste
Instructions:
- Dice cucumber and halve cherry tomatoes.
- Mix with cottage cheese and dill.
- Drizzle with olive oil and lemon, then season.
✨ Twist: Add sunflower seeds for a crunchy, nutty boost of protein.
13. Spicy Thai Beef Salad
Description: Tender strips of grilled beef meet crunchy veggies, fresh herbs, and a spicy lime dressing in this protein-rich Thai-inspired salad. It’s bold, colorful, and refreshing while delivering the energy and lean protein you need to power through your day.
Ingredients:
- 1 cup grilled beef, thinly sliced
- 1 cup shredded cabbage
- 1 carrot, julienned
- ½ cup cilantro, chopped
- Juice of 1 lime + 1 tsp chili flakes
- 1 tbsp fish sauce (optional)
Instructions:
- Grill beef and slice thin.
- Mix cabbage, carrot, and cilantro in a bowl.
- Toss with lime juice, chili, and fish sauce.
- Top with beef slices.
✨ Twist: Add roasted peanuts for crunch and healthy fats.
14. Mediterranean Chickpea & Tuna Salad
Description: This protein-packed salad combines tuna, chickpeas, olives, and cucumbers with a light olive oil dressing. Inspired by Mediterranean flavors, it’s hearty, nutrient-dense, and perfect for meal prep — delivering both plant and animal protein in one refreshing, filling dish.
Ingredients:
- 1 can tuna (in water), drained
- 1 cup cooked chickpeas
- ½ cucumber, diced
- ¼ cup Kalamata olives, sliced
- 2 tbsp olive oil + juice of ½ lemon
- Salt and pepper to taste
Instructions:
- Combine tuna, chickpeas, cucumber, and olives in a bowl.
- Whisk olive oil and lemon juice into a dressing.
- Toss gently until well combined.
✨ Twist: Add crumbled feta for an authentic Mediterranean touch.
15. Chicken & Avocado Caprese Salad
Description: A protein-rich take on the classic Caprese, this salad adds juicy grilled chicken and creamy avocado to the traditional tomato, mozzarella, and basil combo. It’s colorful, filling, and balanced, making it the perfect fresh meal for lunch or dinner.
Ingredients:
- 1 grilled chicken breast, sliced
- 1 avocado, diced
- 1 cup cherry tomatoes, halved
- ½ cup fresh mozzarella balls
- 2 tbsp balsamic glaze
- Fresh basil leaves
Instructions:
- Arrange tomatoes, mozzarella, avocado, and chicken in a bowl.
- Add basil leaves for freshness.
- Drizzle with balsamic glaze before serving.
✨ Twist: Swap balsamic glaze for a homemade pesto drizzle to change the flavor profile.
