15 High-Protein Summer Salads to Keep You Full and Energized
Let’s be honest — summer salads sometimes get a bad rap for being “pretty but puny.” Not today! These high-protein summer salads are here to prove you can have the best of both worlds: cool, refreshing meals that are seriously satisfying to
Whether you’re looking for something to fuel your beach days, power up your picnics, or just keep you full without feeling weighed down, these salads deliver big-time.
Think juicy grilled chicken, hearty chickpeas, fresh seafood, and creamy protein-packed dressings — all tossed with vibrant summer produce.
1. Grilled Chicken Greek Salad
Description:
Juicy grilled chicken, crisp cucumbers, ripe tomatoes, salty olives, and creamy feta — all tossed in a lemony vinaigrette. It’s fresh, it’s protein-packed, and it’s a summer classic for a reason.
Ingredients:
- 1 grilled chicken breast, sliced
- 1 cup cherry tomatoes, halved
- 1 cucumber, sliced
- ¼ red onion, thinly sliced
- ¼ cup pitted Kalamata olives
- ¼ cup crumbled feta cheese
- 2 tbsp olive oil + 1 tbsp lemon juice
Instructions:
- Toss all salad ingredients in a large bowl.
- Drizzle with olive oil and lemon juice.
- Season with salt and pepper, and serve chilled.
2. Shrimp & Avocado Salad
Description:
Cold shrimp and creamy avocado are the ultimate summer dream team. Tossed with crisp greens and a tangy lime vinaigrette, this salad is light, clean, and packed with lean protein.
Ingredients:
- ½ lb cooked shrimp, peeled and deveined
- 1 avocado, diced
- 2 cups mixed greens
- ½ cup cherry tomatoes, halved
- Juice of 1 lime + 1 tbsp olive oil
Instructions:
- Combine shrimp, avocado, greens, and tomatoes.
- Drizzle with lime juice and olive oil.
- Gently toss and chill before serving.
3. Turkey Taco Salad
Description:
All the flavors of your favorite taco — minus the tortilla. This taco salad is loaded with seasoned ground turkey, crunchy veggies, and a dollop of creamy Greek yogurt to keep it lean and filling.
Ingredients:
- ½ lb ground turkey, cooked with taco seasoning
- 2 cups chopped romaine lettuce
- ½ cup diced tomatoes
- ½ cup black beans (optional)
- ¼ cup shredded cheddar cheese
- 2 tbsp Greek yogurt
Instructions:
- Layer lettuce, turkey, tomatoes, beans, and cheese.
- Top with a dollop of Greek yogurt.
- Chill until ready to serve.
4. Salmon Caesar Salad
Description:
Level up your Caesar with flaky salmon for a protein boost. It’s creamy, savory, and hearty enough to be dinner — but still cool and refreshing for those steamy summer nights.
Ingredients:
- 1 cooked salmon fillet, flaked
- 2 cups chopped romaine lettuce
- ¼ cup shredded Parmesan cheese
- ¼ cup Caesar dressing
- Croutons (optional, for a crunch boost)
Instructions:
- Toss lettuce with dressing and Parmesan.
- Gently flake salmon over top.
- Add croutons if desired and serve chilled.
5. Quinoa Chickpea Power Salad
Description:
Loaded with fiber and plant-based protein, this colorful quinoa and chickpea salad is perfect for meal prep or sunny day picnics. Bonus: it’s totally vegan-friendly!
Ingredients:
- 1 cup cooked quinoa, cooled
- 1 can chickpeas, rinsed
- 1 cup diced cucumber
- ½ cup cherry tomatoes, halved
- 2 tbsp lemon juice + olive oil
Instructions:
- Toss quinoa, chickpeas, cucumber, and tomatoes together.
- Drizzle with lemon juice and olive oil.
- Chill for at least 30 minutes before serving.
6. Chicken Caprese Salad
Description:
This is basically a classic Caprese — tomatoes, mozzarella, basil — but bulked up with juicy grilled chicken. It’s ridiculously simple and completely refreshing on a hot day.
Ingredients:
- 1 grilled chicken breast, sliced
- 1 cup cherry tomatoes, halved
- ½ cup mozzarella balls
- Fresh basil leaves
- 2 tbsp balsamic glaze
Instructions:
- Layer tomatoes, mozzarella, chicken, and basil.
- Drizzle with balsamic glaze.
- Chill and enjoy immediately.
7. Cottage Cheese Protein Salad
Description:
Hear me out — cottage cheese is making a comeback! Mixed with fresh veggies and seasoned simply, it creates a creamy, protein-loaded salad that’s surprisingly addictive.
Ingredients:
- 1 cup low-fat cottage cheese
- ½ cup diced cucumber
- ½ cup diced bell pepper
- ¼ cup chopped red onion
- Salt, pepper, paprika
Instructions:
- Mix cottage cheese with veggies and seasoning.
- Chill before serving.
- Scoop with crackers or eat with a spoon!
8. Egg and Spinach Salad with Bacon
Description:
Simple, classic, and seriously filling. Hard-boiled eggs, crispy bacon, and tender spinach come together with a light vinaigrette for a no-fuss salad that eats like a full meal.
Ingredients:
- 2 hard-boiled eggs, sliced
- 3 cups baby spinach
- 2 strips bacon, cooked and crumbled
- 1 tbsp olive oil
- 1 tbsp red wine vinegar
- Salt and pepper
Instructions:
- Toss spinach with olive oil and vinegar.
- Top with sliced eggs and crumbled bacon.
- Season and chill before serving.
9. Buffalo Chicken Salad
Description:
Spicy, tangy, and oh-so-satisfying — this salad combines shredded chicken tossed in buffalo sauce with crisp greens and a drizzle of creamy ranch or blue cheese dressing.
Ingredients:
- 1 cooked chicken breast, shredded
- 2 tbsp buffalo sauce
- 2 cups mixed greens
- ¼ cup shredded carrots
- 2 tbsp ranch or blue cheese dressing
Instructions:
- Toss chicken in buffalo sauce.
- Layer greens and carrots in a bowl.
- Top with chicken and drizzle with dressing.
10. Tuna Nicoise Salad
Description:
A French classic! This hearty salad mixes tuna, boiled eggs, green beans, and potatoes into a beautiful, high-protein plate that feels fancy but is super easy to throw together.
Ingredients:
- 1 can tuna in olive oil, drained
- 2 hard-boiled eggs, halved
- 1 cup steamed green beans
- ½ cup boiled baby potatoes, halved
- 1 cup mixed greens
- 2 tbsp vinaigrette dressing
Instructions:
- Arrange greens, tuna, eggs, beans, and potatoes on a plate.
- Drizzle with vinaigrette.
- Chill and enjoy.
11. Steak and Arugula Salad
Description:
Nothing beats a chilled steak salad on a hot night. Tender slices of steak meet peppery arugula and a lemony vinaigrette for a bold, protein-rich meal that’s surprisingly light.
Ingredients:
- 1 small grilled steak, sliced thin
- 2 cups arugula
- ½ cup cherry tomatoes, halved
- 1 tbsp olive oil + juice of ½ lemon
- Shaved Parmesan (optional)
Instructions:
- Toss arugula and tomatoes with olive oil and lemon juice.
- Top with steak slices and Parmesan.
- Chill slightly or serve at room temp.
12. Black Bean & Corn Protein Salad
Description:
This colorful, Southwestern-inspired salad is full of plant-based protein from black beans, and it stays crisp and refreshing thanks to sweet corn and a limey dressing.
Ingredients:
- 1 can black beans, rinsed
- 1 cup corn (fresh or canned)
- ½ red bell pepper, diced
- ¼ red onion, diced
- Juice of 1 lime + 1 tbsp olive oil
Instructions:
- Toss all ingredients in a bowl.
- Season with salt, pepper, and a pinch of cumin.
- Chill before serving.
13. Lentil & Feta Salad
Description:
Hearty lentils are tossed with crumbled feta, fresh herbs, and a lemony dressing for a salad that feels light but keeps you full for hours — a real hidden gem for summer eating.
Ingredients:
- 1 cup cooked lentils, cooled
- ¼ cup crumbled feta cheese
- ½ cucumber, diced
- 1 tbsp chopped parsley
- 1 tbsp olive oil + juice of ½ lemon
Instructions:
- Combine lentils, feta, cucumber, and parsley.
- Drizzle with olive oil and lemon juice.
- Chill and serve with extra herbs if desired.
14. Asian Chicken Cabbage Salad
Description:
Crunchy, colorful, and full of flavor, this cabbage salad is tossed with shredded chicken and a sesame-soy dressing. Perfect for hot days when you want something hearty but fresh.
Ingredients:
- 2 cups shredded cabbage mix
- 1 cooked chicken breast, shredded
- 1 tbsp soy sauce
- 1 tsp sesame oil
- ½ cup shredded carrots
- Sesame seeds for garnish
Instructions:
- Toss cabbage, chicken, and carrots.
- Drizzle with soy sauce and sesame oil.
- Garnish with sesame seeds and chill.
15. Edamame and Avocado Protein Salad
Description:
Plant-based but still power-packed, this chilled salad mixes buttery avocado with protein-rich edamame, plus a citrusy dressing that keeps everything vibrant and zippy.
Ingredients:
- 1 cup shelled edamame (cooked and cooled)
- 1 avocado, diced
- ½ cup diced cucumber
- Juice of 1 lemon
- Salt and pepper
Instructions:
- Gently toss edamame, avocado, and cucumber.
- Drizzle with lemon juice, season with salt and pepper.
- Chill and serve cold.
