Are you tired of the same old boring salads? Look no further! Salads don’t have to be a mere accompaniment to your meal – they can be a satisfying and filling main course. And what better way to make that happen than with high-protein ingredients? In this article, we’ll explore 20 delicious and healthy salad recipes packed with protein from sources like chicken, fish, beans, lentils, and more.
From classic Caesar salads to international-inspired creations, these dishes are sure to please even the pickiest of eaters. Whether you’re a meat-lover or a veggie enthusiast, there’s something on this list for everyone. So go ahead, get creative in the kitchen, and indulge in some protein-packed salad goodness!
Grilled Chicken Caesar Salad
A classic salad gets a flavorful boost with the addition of grilled chicken and tangy Caesar dressing.
Ingredients:
– 1 lb boneless, skinless chicken breast
– 2 heads romaine lettuce, chopped
– 1/4 cup croutons
– 1/2 cup grated Parmesan cheese
– 2 tbsp olive oil
– 2 cloves garlic, minced
– 2 tbsp Caesar dressing
– Salt and pepper to taste
Instructions:
1. Preheat grill to medium-high heat.
2. Season chicken with salt, pepper, and garlic; brush with olive oil.
3. Grill chicken for 5-6 minutes per side, or until cooked through.
4. Chop grilled chicken into bite-sized pieces.
5. In a large bowl, combine chopped lettuce, croutons, and Parmesan cheese.
6. Drizzle Caesar dressing over the salad and toss to coat.
7. Add grilled chicken on top of the salad and serve immediately.
Cooking Time: 15-20 minutes
Quinoa and Black Bean Salad
This recipe combines the nutty flavor of quinoa with the richness of black beans, creating a nutritious and filling side dish perfect for any meal.
Ingredients:
– 1 cup quinoa, rinsed and drained
– 2 cups water or vegetable broth
– 1 can black beans, drained and rinsed
– 1 red bell pepper, diced
– 1 small onion, diced
– 2 cloves garlic, minced
– 2 tablespoons olive oil
– 1 tablespoon lime juice
– Salt and pepper to taste
– Optional: chopped cilantro or scallions for garnish
Instructions:
1. Cook quinoa according to package instructions using 2 cups of water or broth.
2. In a large bowl, combine cooked black beans, red bell pepper, onion, and garlic.
3. In a small bowl, whisk together olive oil and lime juice.
4. Pour dressing over the bean mixture and toss to combine.
5. Fluff cooked quinoa with a fork and add to the bean mixture.
6. Season with salt and pepper to taste.
7. Garnish with chopped cilantro or scallions if desired.
Cooking Time: 20-25 minutes
Steak and Avocado Salad
A classic combination of grilled steak and creamy avocado, served on a bed of mixed greens with a tangy dressing. This salad is perfect for a quick and satisfying lunch or dinner.
Ingredients:
– 1 lb flank steak
– 2 ripe avocados, diced
– 4 cups mixed greens (arugula, spinach, lettuce)
– 1/4 cup crumbled feta cheese (optional)
– 1/2 cup cherry tomatoes, halved
– 2 tbsp olive oil
– 1 tbsp lemon juice
– Salt and pepper to taste
Instructions:
1. Preheat grill or grill pan to medium-high heat.
2. Grill steak for 4-5 minutes per side, or until cooked to desired level of doneness.
3. Let steak rest for 5 minutes before slicing into thin strips.
4. In a large bowl, combine mixed greens, diced avocado, crumbled feta cheese (if using), and cherry tomatoes.
5. Drizzle with olive oil and lemon juice; season with salt and pepper to taste.
6. Slice grilled steak into thin strips and place on top of the salad.
Cooking Time: 15-20 minutes
Tuna Nicoise Salad
A classic French-inspired salad that combines the freshness of tuna with the creaminess of eggs and the tanginess of dressing.
Ingredients:
– 1 can of tuna (drained and flaked)
– 4 hard-boiled eggs, sliced
– 1/2 cup of cherry tomatoes, halved
– 1/4 cup of chopped red onion
– 1/4 cup of pitted black olives, sliced
– 2 tablespoons of olive oil
– 1 tablespoon of white wine vinegar
– Salt and pepper to taste
Instructions:
1. In a large bowl, combine the tuna, eggs, tomatoes, onion, and olives.
2. In a small bowl, whisk together the olive oil and vinegar.
3. Pour the dressing over the salad and toss gently.
4. Season with salt and pepper to taste.
5. Cover and refrigerate for at least 30 minutes to allow the flavors to meld.
Cooking Time: None
Lentil and Feta Salad
A flavorful and nutritious salad perfect for a light lunch or dinner, this Lentil and Feta Salad combines the earthy taste of lentils with the tanginess of feta cheese.
Ingredients:
– 1 cup dried green or brown lentils, rinsed and drained
– 2 cups water or vegetable broth
– 1/4 cup crumbled feta cheese
– 1/4 cup chopped fresh parsley
– 2 tablespoons olive oil
– 1 tablespoon lemon juice
– Salt and pepper to taste
Instructions:
1. In a medium saucepan, combine lentils and water or broth. Bring to a boil, then reduce heat and simmer for 20-25 minutes or until lentils are tender.
2. Drain lentils and let cool.
3. In a large bowl, combine cooled lentils, feta cheese, parsley, olive oil, and lemon juice.
4. Season with salt and pepper to taste.
5. Serve at room temperature.
Cooking Time: 25-30 minutes
Egg and Spinach Salad
A classic and refreshing salad that combines the richness of eggs with the nutrients of spinach. This simple recipe is perfect for a quick lunch or dinner option.
Ingredients:
– 4 hard-boiled eggs, sliced
– 2 cups fresh baby spinach leaves
– 1/4 cup chopped red onion
– 1/4 cup crumbled feta cheese (optional)
– 2 tablespoons olive oil
– 1 tablespoon lemon juice
– Salt and pepper to taste
Instructions:
1. In a large bowl, combine the sliced eggs, spinach leaves, and chopped red onion.
2. Drizzle the olive oil and lemon juice over the salad and toss to coat.
3. If using feta cheese, crumble it over the top of the salad.
4. Season with salt and pepper to taste.
5. Serve immediately or refrigerate for up to 24 hours before serving.
Cooking Time: None
Chickpea and Tahini Salad
A creamy and nutritious salad perfect for a quick lunch or dinner. This recipe combines the nutty flavor of tahini with the subtle taste of chickpeas, all wrapped up in a refreshing and healthy package.
Ingredients:
– 1 can chickpeas (drained and rinsed)
– 2 tbsp tahini
– 2 tbsp freshly squeezed lemon juice
– 1/4 cup chopped cilantro
– Salt to taste
– 1/4 cup olive oil
Instructions:
1. In a blender or food processor, combine chickpeas, tahini, lemon juice, and salt. Blend until smooth.
2. Stir in chopped cilantro.
3. Slowly pour in olive oil while continuously blending until the salad reaches your desired consistency.
4. Taste and adjust seasoning as needed.
Cooking Time: 5 minutes (prep time: 3 minutes, blend time: 2 minutes)
Shrimp and Mango Salad
A refreshing and flavorful salad that combines succulent shrimp with sweet and tangy mango, perfect for a light and satisfying meal or as a side dish for any occasion.
Ingredients:
– 1 pound large shrimp, peeled and deveined
– 2 ripe mangos, diced
– 1/4 cup chopped red onion
– 1 jalapeño pepper, seeded and finely chopped
– 1/4 cup chopped fresh cilantro
– Juice of 1 lime
– Salt and pepper to taste
Instructions:
1. In a medium bowl, combine shrimp, mango, red onion, and jalapeño.
2. Squeeze the lime juice over the mixture and toss gently to combine.
3. Stir in the chopped cilantro.
4. Season with salt and pepper to taste.
5. Cover and refrigerate for at least 30 minutes to allow flavors to meld.
Cooking Time: None! This salad is ready to serve straight from the refrigerator.
Greek Yogurt Chicken Salad
A refreshing twist on traditional chicken salad, this Greek-inspired version combines the creamy tang of yogurt with the brightness of Mediterranean flavors. Perfect for a quick and easy lunch or dinner.
Ingredients:
– 1 pound cooked chicken breast, diced
– 1/2 cup Greek yogurt
– 1/4 cup chopped fresh parsley
– 1/4 cup chopped fresh dill
– 1 tablespoon lemon juice
– 1 teaspoon Dijon mustard
– Salt and pepper to taste
– 1 tablespoon olive oil
Instructions:
1. In a medium bowl, combine chicken, yogurt, parsley, dill, lemon juice, and mustard.
2. Mix until well combined, then season with salt and pepper to taste.
3. Cover and refrigerate for at least 30 minutes to allow flavors to meld.
4. Serve chilled, garnished with additional parsley if desired.
Cooking Time: None! This salad is ready in just a few minutes of prep time.
Edamame and Cucumber Salad
A refreshing summer salad that combines the sweetness of edamame with the crunch of cucumber, perfect for a light lunch or dinner.
Ingredients:
– 1 cup cooked edamame
– 2 cups diced cucumber
– 1/4 cup chopped fresh mint leaves
– 2 tablespoons olive oil
– 1 tablespoon lemon juice
– Salt and pepper to taste
Instructions:
1. In a large bowl, combine the cooked edamame, diced cucumber, and chopped mint leaves.
2. In a small bowl, whisk together the olive oil and lemon juice.
3. Pour the dressing over the edamame mixture and toss to coat.
4. Season with salt and pepper to taste.
5. Serve immediately or refrigerate for up to 24 hours.
Cooking Time: 10 minutes
Salmon and Kale Salad
This refreshing salad combines the rich flavor of grilled salmon with the earthy goodness of kale, all tied together with a zesty lemon vinaigrette. Perfect for a quick and healthy dinner or lunch.
Ingredients:
– 4 salmon fillets (6 oz each)
– 2 bunches of curly kale, stems removed and discarded
– 1/2 cup freshly squeezed lemon juice
– 1/4 cup olive oil
– Salt and pepper to taste
– 1 tablespoon Dijon mustard
Instructions:
1. Preheat grill or grill pan to medium-high heat.
2. Season salmon fillets with salt, pepper, and Dijon mustard. Grill for 3-4 minutes per side, or until cooked through.
3. In a large bowl, massage kale leaves with lemon juice and olive oil until tender.
4. Slice grilled salmon into strips and place on top of the kale.
5. Serve immediately and enjoy!
Cooking Time: 15 minutes
Turkey and Cranberry Salad
This refreshing salad combines the flavors of roasted turkey, tangy cranberries, and crunchy pecans, making it a perfect side dish for any holiday gathering. With its vibrant colors and bold flavors, this recipe is sure to please.
Ingredients:
– 1 cup cooked turkey breast, diced
– 1/2 cup fresh or frozen cranberries
– 1/4 cup chopped pecans
– 1/4 cup mayonnaise
– 2 tablespoons Dijon mustard
– 1 tablespoon honey
– Salt and pepper to taste
– 4 cups mixed greens (arugula, spinach, etc.)
Instructions:
1. In a large bowl, combine turkey, cranberries, and pecans.
2. In a small bowl, whisk together mayonnaise, Dijon mustard, and honey until smooth.
3. Pour the dressing over the turkey mixture and toss to coat.
4. Season with salt and pepper to taste.
5. Divide mixed greens among four plates or a large serving dish.
6. Top with the turkey-cranberry mixture and serve.
Cooking Time: 10 minutes
Tofu and Sesame Salad
A refreshing salad that combines the creaminess of tofu with the nutty flavor of sesame, perfect for a quick lunch or dinner.
Ingredients:
– 1 block firm tofu, drained and cut into small cubes
– 2 tablespoons sesame oil
– 2 cloves garlic, minced
– 1/4 cup chopped fresh cilantro
– 1/4 cup toasted sesame seeds
– Salt and pepper to taste
– 2 cups mixed greens (arugula, spinach, etc.)
Instructions:
1. In a large bowl, whisk together sesame oil, garlic, and salt.
2. Add the tofu cubes and toss to coat evenly.
3. Stir in chopped cilantro and toasted sesame seeds.
4. Place the mixed greens on top of the tofu mixture.
5. Serve immediately and enjoy!
Cooking Time: 10 minutes
Barley and Veggie Salad
This hearty salad combines the nutty flavor of barley with a colorful medley of vegetables, perfect for a healthy lunch or dinner.
Ingredients:
– 1 cup pearl barley, rinsed and drained
– 2 cups water
– 2 tablespoons olive oil
– 1 small red bell pepper, diced
– 1 small yellow bell pepper, diced
– 1 medium zucchini, sliced
– 1 medium cherry tomato, halved
– Salt and pepper to taste
– Fresh parsley, chopped (optional)
Instructions:
1. Cook the barley according to package instructions using 2 cups of water. Drain and set aside.
2. In a large bowl, whisk together the olive oil, salt, and pepper.
3. Add the diced bell peppers, sliced zucchini, and halved cherry tomato to the bowl. Toss to combine.
4. Stir in the cooked barley until well combined with the vegetables.
5. Garnish with chopped fresh parsley, if desired.
Cooking Time: 20-25 minutes
Pesto Chicken and Quinoa Salad
Pesto Chicken and Quinoa Salad: A flavorful and healthy combination of tender chicken, nutty quinoa, and vibrant pesto sauce, all tossed with crunchy veggies and juicy cherry tomatoes.
Ingredients:
– 1 pound boneless, skinless chicken breast
– 1 cup cooked quinoa
– 1/2 cup freshly made pesto sauce (see below for recipe)
– 1 cup mixed greens (arugula, spinach, etc.)
– 1 cup cherry tomatoes, halved
– 1/4 cup crumbled feta cheese (optional)
– Salt and pepper to taste
Pesto Sauce Recipe:
– 2 cups fresh basil leaves
– 1/3 cup pine nuts
– 1/2 cup grated Parmesan cheese
– 1/2 cup extra virgin olive oil
– 2 cloves garlic, minced
– Salt to taste
Instructions:
1. Preheat oven to 375°F (190°C).
2. Cook chicken breast according to your preference (grilled, baked, or pan-seared).
3. In a large bowl, combine cooked quinoa, mixed greens, cherry tomatoes, and crumbled feta cheese (if using).
4. Slice cooked chicken into strips and add to the bowl.
5. Drizzle with pesto sauce and toss to combine.
6. Season with salt and pepper to taste.
Cooking Time: 20-25 minutes (including cooking time for quinoa and chicken)
Buffalo Chicken Salad
This Buffalo Chicken Salad recipe combines the flavors of spicy chicken, crunchy greens, and creamy dressing to create a refreshing and satisfying meal. Perfect for game day gatherings or a quick lunch.
Ingredients:
– 1 pound cooked chicken breast, cut into bite-sized pieces
– 2 cups mixed greens (arugula, spinach, lettuce)
– 1/4 cup crumbled blue cheese
– 1/4 cup chopped red bell pepper
– 1/4 cup chopped celery
– 1 tablespoon Frank’s RedHot sauce
– 1 tablespoon ranch dressing
– Salt and pepper to taste
Instructions:
1. In a large bowl, combine the mixed greens, chicken, blue cheese, red bell pepper, and celery.
2. Drizzle with Frank’s RedHot sauce and ranch dressing; toss until well combined.
3. Season with salt and pepper to taste.
4. Serve immediately and enjoy!
Cooking Time: 10 minutes
Chicken and Chickpea Salad
This light and satisfying salad is perfect for a quick lunch or dinner. Made with juicy chicken, creamy chickpeas, and crunchy veggies, it’s a great way to get your daily dose of protein and fiber.
Ingredients:
– 1 pound cooked chicken breast, diced
– 1 can chickpeas (15 ounces), drained and rinsed
– 1/2 cup diced cucumber
– 1/4 cup diced red bell pepper
– 1 tablespoon olive oil
– 2 tablespoons lemon juice
– Salt and pepper to taste
– Fresh parsley, chopped (optional)
Instructions:
1. In a large bowl, combine chicken, chickpeas, cucumber, and bell pepper.
2. In a small bowl, whisk together olive oil and lemon juice.
3. Pour the dressing over the salad and toss to coat.
4. Season with salt and pepper to taste.
5. Garnish with chopped parsley if desired.
Cooking Time: None! This salad is ready in just 5 minutes.
Blackened Shrimp and Corn Salad
Elevate your summer salads with this flavorful blackened shrimp and corn combination, perfect for a quick and easy dinner or lunch.
Ingredients:
– 1 pound large shrimp, peeled and deveined
– 2 tablespoons olive oil
– 2 cloves garlic, minced
– 1 teaspoon paprika
– 1/2 teaspoon cayenne pepper
– Salt and pepper to taste
– 1 cup fresh corn kernels
– 1/4 cup chopped red bell pepper
– 2 tablespoons freshly squeezed lime juice
– 1 tablespoon honey
– Fresh cilantro leaves for garnish
Instructions:
1. Preheat grill or grill pan to medium-high heat.
2. In a small bowl, mix together olive oil, garlic, paprika, cayenne pepper, salt, and pepper.
3. Brush the shrimp with the mixture and cook for 2-3 minutes per side, until blackened.
4. Meanwhile, combine corn kernels, red bell pepper, lime juice, and honey in a separate bowl.
5. Once the shrimp are cooked, add them to the corn mixture and toss to combine.
6. Serve immediately, garnished with fresh cilantro leaves.
Cooking Time: 15-20 minutes
Grilled Salmon and Asparagus Salad
This refreshing salad combines the smoky flavor of grilled salmon with the tender crunch of asparagus, all tied together with a tangy vinaigrette. Perfect for a light and flavorful meal or as a side dish.
Ingredients:
– 4 salmon fillets (6 oz each)
– 1 pound fresh asparagus, trimmed
– 2 tablespoons olive oil
– 2 cloves garlic, minced
– 2 tablespoons freshly squeezed lemon juice
– 1 tablespoon white wine vinegar
– Salt and pepper to taste
– Fresh parsley, chopped (optional)
Instructions:
1. Preheat grill to medium-high heat.
2. In a small bowl, whisk together olive oil, garlic, lemon juice, and white wine vinegar.
3. Season salmon fillets with salt and pepper. Grill for 4-5 minutes per side, or until cooked through.
4. Meanwhile, toss asparagus with remaining olive oil, salt, and pepper. Grill alongside the salmon for 3-5 minutes, or until tender.
5. In a large bowl, combine grilled salmon, asparagus, and chopped parsley (if using). Drizzle with vinaigrette and serve immediately.
Cooking Time: 15-20 minutes
Mediterranean Tuna Salad
This refreshing tuna salad combines the rich flavors of the Mediterranean with the simplicity of a classic salad. With its tangy dressing and crunchy vegetables, it’s perfect for a quick lunch or dinner.
Ingredients:
– 1 can of tuna (drained and flaked)
– 1/2 cup of chopped red onion
– 1/4 cup of chopped fresh parsley
– 1/4 cup of crumbled feta cheese
– 1/4 cup of sliced Kalamata olives
– 2 tablespoons of olive oil
– 2 tablespoons of lemon juice
– Salt and pepper to taste
Instructions:
1. In a medium-sized bowl, combine the tuna, red onion, parsley, feta cheese, and olives.
2. In a small bowl, whisk together the olive oil and lemon juice.
3. Pour the dressing over the tuna mixture and toss to coat.
4. Season with salt and pepper to taste.
5. Serve immediately.
Cooking Time: None, as this is a no-cook recipe!
Summary
Looking for healthy and delicious high protein salad recipes? Look no further! This article brings you 20 mouth-watering options that pack a punch of protein. From classic Caesar salads with grilled chicken to Mediterranean tuna salads, there’s something for everyone. Get inspired by quinoa and black bean salads, steak and avocado salads, lentil and feta salads, and many more. Whether you’re a meat-lover or a vegetarian, these recipes are sure to satisfy your cravings while keeping you full until the next meal.
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