30 High-Protein Salads to Help You Hit Your Goals
Here's how to build a satisfying bowl.
Medically reviewed by Stefani Sassos, M.S., R.D.N., NASM-CPTNutrition & Fitness Lab Director
When that 1 p.m. hunger starts to hit, a healthy salad is often the last thing on your mind. Surely a salad won't satisfy when your stomach is grumbling this much, right? Wrong. Nutritious lunches that contain a mix of protein, carbs and healthy fats — such as these high-protein salad recipes — will keep you fuller and sustain your energy levels for longer compared to other, seemingly hearty options (ahem, plate o' pasta). Yes, salad can actually be a protein-packed lunch (or dinner!) option.
All of the salads on this list have at least 15 grams of protein (with most clearing 20+ grams), but you can amp it up even more with salmon, chicken or steak, or vegetarian options like canned beans or hard-boiled eggs. Toppers like toasted nuts and seeds or yogurt-based dressings also put some oomph in your bowl. Need more of the macro in your breakfasts, lunches and dinners, too? Check out our best high-protein meal ideas.
Smoky Chicken Thighs on Baby Romaine
Protein per serving: 32 grams
An intensely flavorful lemon-garlic dressing turns this simple chicken-topped salad into something special.
Get the Smoky Chicken Thighs on Baby Romaine recipe.
RELATED: Healthy, Homemade Salad Dressings for Leveling up Your Salads
Herbed Shrimp and Watercress Salad
Protein per serving: 21 grams
Shrimp poached with garlic, fennel seeds and lemon zest makes this fast-and-fresh salad classy enough for dinner.
Get the Herbed Shrimp and Watercress Salad recipe.
RELATED: 15 High-Protein Foods to Add to Your Meals, According to Nutritionists
Aleppo Grilled Steak with Farro Salad
Protein per serving: 48 grams
Not a lettuce fan? No stress. Opt instead for cooked whole grains tossed with fresh herbs and vegetables, then paired with the protein of your choice (think: perfectly seasoned steak).
Tex-Mex Chicken Salad
Protein per serving: 20 grams
Into meal prepping? This one's for you. Just be sure to pack the honey-lime dressing separately so this hearty salad stays crisp until you're ready to eat it.
Get the Tex-Mex Chicken Salad recipe.
Chilled Ramen Salad
Protein per serving: 20 grams
Who says ramen needs to be soup? The springy noodles are the perfect base for a whole bunch of crunchy veg and deli-sliced ham.
Get the Chilled Ramen Salad recipe.
Crispy Chicken Salad
Protein per serving: 37 grams
Use rich, tangy buttermilk to adhere crushed cornflakes to chicken cutlets and to make a creamy, flavor-packed dressing.
Get the Crispy Chicken Salad recipe.
RELATED: Didn't Buy Buttermilk? Here's How to Make Some in a Pinch
Herby Lentil and Burrata Salad
Protein per serving: 17 grams
Pair earthy lentils with a luxurious ball of burrata for a high-low contrast that tastes as good as it looks.
Snap Pea and Chicken Salad
Protein per serving: 23 grams
Shredded rotisserie chicken makes this protein-packed salad achievable without having to cook a thing.
Get the Snap Pea and Chicken Salad recipe.
Steak with Farro Salad and Grilled Green Beans
Protein per serving: 47 grams
Make this for dinner, then enjoy the leftovers tossed together as one big, delicious grain salad.
Get the Steak with Farro Salad and Grilled Green Beans recipe.
RELATED: 20 Healthy Bowl Recipes That Are Definitely Dinner-Worthy
Grilled Chicken Caprese
Protein per serving: 46 grams
Add juicy grilled chicken to the classic tomato, mozzarella and basil combo to seriously boost the overall protein.
Get the Grilled Chicken Caprese recipe.
Seared Scallops with Escarole Salad and Pesto Vinaigrette
Protein per serving: 16 grams
This 5-ingredient recipe allows the buttery, seared scallops to take center stage.
Get the Seared Scallops with Escarole Salad and Pesto Vinaigrette recipe.
RELATED: Delicious 5-Ingredient Meals to Make for Dinner Tonight
Harissa Chicken and Farro Salad
Protein per serving: 40 grams
Get a double dose of harissa (in the yogurt marinade for the chicken and in the dressing for the farro), for a slightly spicy, savory flavor in each bite.
Steak, Peach, and Watercress Salad
Protein per serving: 30 grams
The only thing juicier than a perfectly cooked hanger steak? Fresh, ripe peaches. This salad puts them together for a summertime stunner that seriously satisfies.
Wedge Salads with Buffalo Tofu Croutons
Protein per serving: 16 grams
Tofu gets rebranded as "croutons" with the help of crunchy crushed cornflakes and a short stint in the air fryer.
Waldorf Chicken Salad
Protein per serving: 26 grams
This retro salad was likely invented at the turn of the century at the Waldorf-Astoria Hotel. Made with apples, walnuts, celery and a creamy dressing, it hasn't gone out of style since.
Get the Waldorf Chicken Salad recipe.
Salmon Salad Tartines
Protein per serving: 29 grams
Want to dig into something really substantial? Ditch the leaves altogether and go for protein-based salads — like salmon, tuna or chicken salad — that you can pile onto a piece of bread.
Get the Salmon Salad Tartines recipe.
Grilled Lemony Chicken and Kale
Protein per serving: 30 grams
Everything on this plate gets grilled, including the kale. The sturdy leaves stand up to the heat and turn deliciously crisp and smoky.
Get the Grilled Lemony Chicken and Kale recipe.
RELATED: 59 Stunning, Smoky Grilling Recipes
Chickpea Pasta Salad in a Jar
Protein per serving: 19 grams
Down to the stacking order of the ingredients (dressing on the bottom!), this Mason jar salad was designed with portability in mind.
Get the Chickpea Pasta Salad in a Jar recipe.
Falafel Chopped Salad
Protein per serving: 17 grams
This high-protein vegan recipe relies on chickpeas to rack up its macro count. And for the satisfaction factor? The falafels are deep-fried to crisp, tender perfection.
Get the Falafel Chopped Salad recipe.
Salmon with Grapefruit and Lentil Salad
Protein per serving: 26 grams
Canned lentils offer up an easy, elegant way to boost the protein of your salads.
Get the Salmon with Grapefruit and Lentil Salad recipe.
RELATED: These Are the Best Canned Foods to Keep In Your Pantry, According to Nutritionists
Stefani (she/her) is a registered dietitian, a NASM-certified personal trainer and the director of the Good Housekeeping Institute Nutrition and Fitness Lab, where she oversees all nutrition and fitness-related content, testing and evaluation. She holds a master’s degree in clinical nutrition from New York University, as well as advanced certifications as a Women's Fitness Specialist and a Behavior Change Specialist. Stefani is dedicated to providing readers with evidence-based content to encourage informed food choices and healthy living. She is an avid CrossFitter and a passionate home cook who loves spending time with her big fit Greek family.
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