21 High-Protein Salads

Whether you’re packing lunch for work or prepping ahead for the week, these 20+ high-protein salads will give you everything you need.

They are all done in one bowl and offer flavor, texture, and long-lasting energy. For more inspiration, see our 50 easy salad recipes and high protein vegetarian meals.

In our kitchen here in Italy, salads aren’t just a quick side, they’re full, satisfying meals.

Over the years, Louise and I tested hundreds of salad recipes, from fresh summer tomato salads to fiber-rich grain bowls; always looking for that perfect combination of flavor, texture, and satiety 😋.

Some were bright but left us hungry an hour later. Others were hearty but felt heavy.

Through numerous trials and errors, we’ve learned exactly what makes a salad feel like a REAL meal:

• Enough protein (beans, lentils, eggs, cheese, or protein-rich grains)
• Balanced textures (think creamy cheese, crunchy vegetables, chewy grains)
• Bright Mediterranean flavors (lemon juice, extra-virgin olive oil, tangy vinaigrettes)

These high-protein salads are the result of all those kitchen experiments. They’re colorful, fresh, and hearty enough to stand alone, keeping you satisfied for hours.

Bean & Lentil Salads

Packed with plant protein and fiber from legumes.

Dense Bean Salad

A mix of kidney, cannellini, and chickpeas for 16g protein in a tangy vinaigrette.

Mediterranean Chickpea Salad

Chickpeas add about 15g protein per serving, combined with olives and veggies for a fresh, filling salad.

Greek Lentil Salad
Lentils provide 18g protein plus plenty of fiber, tossed with lemon, parsley, and olives.

Quinoa black bean salad
Black beans and quinoa bring 17g protein with creamy texture and peppery greens.

Black Bean Salad

Black beans provide 15g protein with sweet corn, peppers, and a cilantro-lime dressing for Southwest flair.

Mediterranean salad

A protein-rich mix of legumes, olives, and crunchy veggies for 14g protein and a tangy-herb dressing.

Lentil quinoa salad

Lentils and quinoa combine for 20g protein, balanced with roasted sweet potato for natural sweetness.

Mashed chickpea salad

Creamy chickpeas deliver 15g protein and a spreadable texture perfect for sandwiches or wraps.

Salads with Yogurt and Cheese

Complete proteins from eggs and cheese, plus fiber-rich whole grains.

Greek Chickpea salad
Feta and chickpeas combine for 17g protein and a satisfying salty-fresh bite.

Chopped Mediterranean salad

Hard-boiled eggs add 12g protein and healthy fats to crunchy seasonal vegetables.

Greek yogurt broccoli salad

Greek yogurt dressing mixed with broccoli and seeds give 15g protein with a creamy, tangy dressing.

Pearl couscous salad

Chewy couscous and cheese deliver 12g protein in a zesty, olive oil dressing.

Sweet potato salad with feta

Toasted seeds and feta offer a protein-rich salad topping for this cozy and delicious fall recipe.

High-Protein Pasta Salads

Hearty pasta meets protein-rich ingredients for meals that actually keep you full.

Chickpea Pasta Salad: Chickpeas and pasta = over 12g of protein per serving, with fresh herbs and citrus.

Greek Yogurt Pasta Salad: Creamy yogurt dressing and feta add high-quality protein without mayo.

Greek pasta salad: Pasta, feta, and chickpeas combine for 18g protein and fresh Mediterranean flavor.

Creamy pasta salad: Greek yogurt dressing combined with cannellini beans brings 15g protein and a tangy, creamy texture.

Salads

Chickpea Pasta Salad

Pasta

Greek Pasta Salad

30-Min Meals

Cold Pasta Salad

Salads

Creamy Pasta Salad

Protein Tofu Salads

Tofu soaks up flavor beautifully and delivers complete plant protein.

Crispy Tofu Salad
Crispy fried tofu brings 20g protein per serving, tossed with crunchy vegetables and a creamy lemon tahini dressing.

Tofu Egg Salad
Tofu and vegan mayo = 24g protein and an eggy flavor that’s perfect for sandwiches or lettuce wraps.

How To Add More Protein to Your Salads

If you want to turn any salad into a full, satisfying meal, try these quick protein-boosting ideas:

• Beans are your best friend (chickpeas, lentils, black beans) We’ve been known to dump in a whole can when we’re “just making a side” and suddenly… it’s the main event.
• Cheese & eggs = instant upgrade (feta, mozzarella, Greek yogurt dressing, hard-boiled eggs) Adds protein and makes it feel like you planned a fancy salad all along.
• Grains aren’t just filler (quinoa, farro, barley) Paired with beans, they’re a powerhouse combo that keeps you full through the afternoon slump.
• Nuts & seeds for crunch (almonds, pumpkin seeds, tahini drizzle) Because texture matters, and bonus: they sneak in extra protein and healthy fats.