8 High-protein Salad Recipes to Crush Hunger and Keep You Fueled

Hungry but don’t want a heavy meal? These high-protein salads are fast, fresh, and genuinely satisfying—not just “leafy greens with a sprinkle of sadness.” We’re talking bold flavors, juicy proteins, crunchy textures, and dressings that actually make you want to lick the bowl. Whether you’re meal-prepping, feeding a crowd, or just tired of boring desk lunches, these eight recipes will keep you full and happy for hours.

Each one is balanced with smart protein—chicken, tuna, tofu, beans, eggs, quinoa—so you get staying power without sacrificing taste. Ready to crush hunger the delicious way?

1. Firecracker Chicken Power Bowl With Chili-Lime Crunch

This is the salad you make when you want big flavor and serious satisfaction. It’s got juicy grilled chicken, crunchy veggies, creamy avocado, and a spicy-sweet chili-lime dressing that hits all the right notes. Perfect for meal prep or a post-workout lunch that doesn’t feel like a compromise.

Ingredients:

• 1 lb boneless, skinless chicken breasts
• 1 tbsp olive oil
• 1 tsp smoked paprika
• 1 tsp chili powder
• 1/2 tsp garlic powder
• 1/2 tsp kosher salt
• 1/4 tsp black pepper
• 6 cups chopped romaine or mixed greens
• 1 cup cherry tomatoes, halved
• 1 cup cucumber, diced
• 1 cup canned corn, drained (or charred fresh corn)
• 1/2 red onion, thinly sliced
• 1 large avocado, sliced
• 1/4 cup roasted pepitas (pumpkin seeds)

Chili-Lime Dressing:

• 3 tbsp fresh lime juice
• 2 tbsp olive oil
• 1 tbsp honey (or maple syrup)
• 1 tsp hot sauce (adjust to taste)
• 1 small garlic clove, minced
• 1/4 tsp salt

Instructions:

1. Season the chicken: In a bowl, combine olive oil, smoked paprika, chili powder, garlic powder, salt, and pepper. Coat chicken breasts evenly.
2. Cook the chicken: Grill over medium-high heat 5–7 minutes per side until juices run clear (internal temp 165°F). Rest 5 minutes, then slice.
3. Make the dressing: Whisk lime juice, olive oil, honey, hot sauce, garlic, and salt until glossy.
4. Assemble: Add greens to a large bowl. Top with tomatoes, cucumber, corn, red onion, avocado, and pepitas. Add sliced chicken.
5. Dress and toss: Drizzle the chili-lime dressing over the salad and toss gently to coat.

Serve with warm tortillas on the side or pile into a bowl with a squeeze of extra lime. Want more protein? Add black beans or a sprinkle of cotija. Meal prep tip: Store dressing separately and slice avocado just before eating to keep everything fresh.

2. Lemon-Tahini Salmon Salad With Charred Broccoli

Silky salmon meets roasted, crispy-tender broccoli and a creamy lemon-tahini dressing. It feels restaurant-worthy but it’s weeknight-easy. Omega-3s, fiber, and protein? That’s a power trio.

Ingredients:

• 2 salmon fillets (about 6 oz each)
• 1 tbsp olive oil
• 1/2 tsp kosher salt
• 1/4 tsp black pepper
• 3 cups broccoli florets
• 1 tbsp olive oil (for broccoli)
• 1/2 tsp smoked paprika (optional)
• 5 cups baby spinach or arugula
• 1/2 cup cooked farro or quinoa (optional, for extra heft)
• 1/4 cup thinly sliced red onion
• 1/4 cup toasted almonds, chopped

Lemon-Tahini Dressing:

• 3 tbsp tahini
• 2 tbsp fresh lemon juice
• 1 tbsp olive oil
• 1 tsp Dijon mustard
• 1–2 tbsp warm water (to thin)
• 1/4 tsp salt

Instructions:

1. Roast the broccoli: Preheat oven to 425°F. Toss broccoli with olive oil, salt, pepper, and smoked paprika. Roast 18–20 minutes until charred at the edges.
2. Cook the salmon: Rub fillets with olive oil, salt, and pepper. Roast on a separate tray 10–12 minutes (or pan-sear 3–4 minutes per side) until just opaque.
3. Make the dressing: Whisk tahini, lemon juice, olive oil, Dijon, and salt. Add warm water 1 tbsp at a time until pourable and creamy.
4. Assemble: Layer greens in bowls. Add farro or quinoa if using. Top with roasted broccoli, flaked salmon, red onion, and almonds.
5. Dress: Spoon the lemon-tahini dressing over the top and serve warm or at room temp.

Swap almonds for pistachios or pumpkin seeds for extra crunch. If you love heat, add a pinch of red pepper flakes to the dressing. Pro tip: Don’t overcook the salmon—slightly pink in the center keeps it tender and luxurious.

3. Smoky Tempeh Superfood Salad With Maple-Miso Dressing

Plant-based and packed with protein, this salad doesn’t skimp on flavor. Smoky tempeh, quinoa, kale, and chickpeas get coated in a savory-sweet maple-miso dressing that’s downright addictive. It’s meal-prep gold and holds up well in the fridge.

Ingredients:

• 8 oz tempeh, cut into 1/2-inch cubes
• 1 tbsp soy sauce or tamari
• 1 tsp smoked paprika
• 1 tsp maple syrup
• 1 tbsp olive oil
• 4 cups chopped kale, ribs removed
• 1 cup cooked quinoa
• 1 cup canned chickpeas, rinsed and drained
• 1 cup shredded red cabbage
• 1 large carrot, shredded
• 1/4 cup roasted sunflower seeds

Maple-Miso Dressing:

• 1 tbsp white miso paste
• 1 tbsp maple syrup
• 2 tbsp rice vinegar
• 2 tbsp toasted sesame oil
• 1 tsp grated fresh ginger
• 1–2 tbsp water (to thin)

Instructions:

1. Season the tempeh: Toss cubes with soy sauce, smoked paprika, maple syrup, and olive oil. Let sit 10 minutes.
2. Crisp it up: Pan-sear tempeh over medium heat 8–10 minutes, turning until golden and crisp on all sides.
3. Tenderize the kale: Add chopped kale to a large bowl. Massage with a pinch of salt and a drizzle of sesame oil for 1–2 minutes until slightly softened.
4. Make the dressing: Whisk miso, maple, rice vinegar, sesame oil, and ginger. Add water until creamy and pourable.
5. Assemble: Add quinoa, chickpeas, cabbage, carrot, and tempeh to the kale. Sprinkle with sunflower seeds.
6. Dress and toss: Add dressing and toss thoroughly to coat.

Want more oomph? Add edamame or baked tofu for an extra protein bump. For crunch, toss in crispy shallots. This one’s even better the next day—the flavors mingle and the kale stays sturdy. Trust me, you’ll look forward to leftovers.

4. Creamy Greek Yogurt Chicken Caesar With Crunchy Parmesan Crisps

All the Caesar vibes you love, minus the heaviness. This version swaps in a tangy Greek yogurt dressing and adds protein-packed chicken for major staying power. Parmesan crisps are the salty crunch that keeps things fun.

Ingredients:

• 2 large boneless, skinless chicken breasts
• 1 tbsp olive oil
• 1/2 tsp garlic powder
• 1/2 tsp kosher salt
• 1/4 tsp black pepper
• 6 cups chopped romaine lettuce
• 1 cup cherry tomatoes, halved (optional but tasty)
• 1/2 cup shaved Parmesan

Parmesan Crisps:

• 3/4 cup grated Parmesan cheese

Greek Yogurt Caesar Dressing:

• 1/2 cup plain 2% Greek yogurt
• 2 tbsp grated Parmesan
• 1 tbsp fresh lemon juice
• 1 tsp Dijon mustard
• 1 garlic clove, finely grated
• 2 anchovy fillets, minced (or 1/2 tsp anchovy paste; optional)
• 2 tbsp olive oil
• Salt and pepper to taste

Instructions:

1. Cook the chicken: Rub breasts with olive oil, garlic powder, salt, and pepper. Grill or pan-sear 5–7 minutes per side until cooked through. Rest, then slice.
2. Make the crisps: Preheat oven to 375°F. On a parchment-lined sheet, make 8 small mounds of grated Parmesan and flatten slightly. Bake 6–8 minutes until golden. Cool completely to crisp up.
3. Whisk the dressing: Combine yogurt, Parmesan, lemon juice, Dijon, garlic, anchovy (if using), and olive oil. Season with salt and pepper.
4. Assemble: Add romaine and tomatoes to a large bowl. Top with sliced chicken and shaved Parmesan.
5. Dress and crunch: Toss with dressing, then break Parmesan crisps over the top right before serving.

Upgrade it with whole-grain croutons or swap chicken for grilled shrimp. If anchovies aren’t your thing, add a splash of Worcestershire sauce for that classic Caesar depth. For meal prep, keep the crisps and dressing separate to preserve the crunch.

5. Spicy Tuna Niçoise With Jammy Eggs And Herby Green Beans

Classic Niçoise, but with a kick. Canned tuna (hello, budget-friendly protein) gets dressed up with a punchy vinaigrette, briny olives, and perfectly jammy eggs. It’s elegant, filling, and way easier than it looks.

Ingredients:

• 2 large eggs
• 6 oz green beans, trimmed
• 2 medium potatoes, cubed (Yukon Gold or baby potatoes)
• 1 tbsp olive oil (for potatoes)
• 1/2 tsp kosher salt
• 5 cups mixed greens
• 1 can (5–7 oz) tuna in olive oil, drained
• 1 cup cherry tomatoes, halved
• 1/3 cup Kalamata olives, pitted
• 2 tbsp capers, drained

Spicy Dijon Vinaigrette:

• 3 tbsp olive oil
• 1 tbsp red wine vinegar
• 1 tsp Dijon mustard
• 1 tsp whole-grain mustard (optional)
• 1/2 tsp honey
• 1 tsp Calabrian chili paste or 1/4 tsp red pepper flakes
• Salt and pepper to taste

Instructions:

1. Cook the eggs: Bring a small pot of water to a boil. Lower eggs in gently and cook 7 minutes for jammy yolks. Transfer to ice water, peel, and halve.
2. Cook the potatoes: Toss potatoes with olive oil and salt. Roast at 425°F for 20–25 minutes until golden and tender.
3. Blanch green beans: Boil in salted water 3–4 minutes, then shock in ice water to keep them crisp and green.
4. Make the vinaigrette: Whisk olive oil, vinegar, Dijon, whole-grain mustard, honey, chili paste, salt, and pepper.
5. Assemble: Add greens to a platter or bowls. Arrange tuna, tomatoes, olives, capers, green beans, roasted potatoes, and egg halves on top.
6. Dress: Drizzle vinaigrette over everything and season with extra pepper.

Swap tuna for canned salmon if you like. Add radishes for bite or anchovies for extra brine. If you’re packing lunch, keep the dressing separate and add just before eating to keep the greens lively.

6. Chili-Roasted Sweet Potato And Black Bean Salad With Lime-Cilantro Yogurt

Hearty, spicy, and ultra-satisfying—this bowl blends roasted sweet potatoes with black beans, corn, and a creamy lime-cilantro yogurt drizzle. It’s vegetarian, high-protein, and ridiculously good hot or cold.

Ingredients:

• 2 medium sweet potatoes, peeled and cubed
• 1 tbsp olive oil
• 1 tsp chili powder
• 1/2 tsp cumin
• 1/2 tsp smoked paprika
• 1/2 tsp kosher salt
• 5 cups chopped romaine or spring mix
• 1 can (15 oz) black beans, rinsed and drained
• 1 cup corn kernels (fresh, frozen, or canned)
• 1 red bell pepper, diced
• 1/4 red onion, finely diced
• 1 avocado, diced
• 1/4 cup chopped fresh cilantro

Lime-Cilantro Yogurt:

• 1/2 cup plain Greek yogurt
• 2 tbsp fresh lime juice
• 1 tsp lime zest
• 1 tbsp olive oil
• 2 tbsp finely chopped cilantro
• 1/4 tsp salt
• Water to thin, as needed

Instructions:

1. Roast the potatoes: Preheat oven to 425°F. Toss sweet potato cubes with olive oil, chili powder, cumin, smoked paprika, and salt. Roast 25–30 minutes until tender and caramelized.
2. Make the yogurt sauce: Stir together yogurt, lime juice, zest, olive oil, cilantro, and salt. Thin with a splash of water until drizzle-able.
3. Assemble: Layer greens in a large bowl. Top with black beans, corn, bell pepper, red onion, roasted sweet potatoes, and avocado.
4. Finish: Sprinkle with cilantro and drizzle with lime-cilantro yogurt.

Add grilled chicken or shrimp if you want even more protein. For crunch, crumble a few tortilla chips on top—seriously, it’s a game-changer. Leftovers hold well for 2–3 days; add avocado fresh to avoid browning.

7. Mediterranean Lentil And Feta Crunch Salad With Sun-Dried Tomato Vinaigrette

Lentils are the unsung heroes of high-protein salads: budget-friendly, earthy, and incredibly filling. Here, they shine with crisp cucumbers, juicy tomatoes, briny feta, and a bold sun-dried tomato vinaigrette. It’s picnic-perfect and sturdy enough to pack.

Ingredients:

• 1 cup dry green or French lentils, rinsed
• 3 cups water or vegetable broth
• 1 bay leaf
• 1/2 tsp salt (for cooking lentils)
• 1 English cucumber, diced
• 1 pint cherry tomatoes, halved
• 1/2 small red onion, thinly sliced
• 1/2 cup Kalamata olives, halved
• 1/2 cup crumbled feta
• 1/4 cup chopped fresh parsley
• 2 tbsp toasted pine nuts or chopped almonds

Sun-Dried Tomato Vinaigrette:

• 3 tbsp olive oil (use the oil from the sun-dried tomato jar if possible)
• 2 tbsp red wine vinegar
• 2 tbsp finely chopped sun-dried tomatoes (oil-packed)
• 1 tsp dried oregano
• 1 small garlic clove, minced
• 1/4 tsp salt and a few grinds of black pepper

Instructions:

1. Cook lentils: Add lentils, water or broth, bay leaf, and salt to a pot. Simmer 18–22 minutes until tender but not mushy. Drain, discard bay leaf, and cool slightly.
2. Make the vinaigrette: Whisk olive oil, vinegar, sun-dried tomatoes, oregano, garlic, salt, and pepper.
3. Assemble: In a large bowl, combine warm lentils with cucumber, tomatoes, red onion, olives, feta, and parsley.
4. Dress and finish: Toss with vinaigrette and top with pine nuts or almonds.

Want to keep it dairy-free? Swap feta for diced avocado or marinated tofu. Add canned tuna or grilled chicken for extra oomph. This salad is fantastic the next day—the lentils soak up all that herby goodness.

8. Steak And Burrata Balsamic Salad With Garlicky Sourdough Croutons

When you want a salad that eats like a full meal, this is it. Juicy seared steak, creamy burrata, sweet tomatoes, and crunchy homemade croutons all tossed with a bold balsamic. It’s date-night-level delicious yet weeknight-friendly.

Ingredients:

• 12 oz flank steak or skirt steak
• 1 tbsp olive oil
• 1/2 tsp kosher salt
• 1/4 tsp black pepper
• 1/2 tsp garlic powder
• 4 cups baby arugula or mixed greens
• 1 cup cherry tomatoes, halved
• 1/2 cup thinly sliced red onion
• 1 ball (4 oz) burrata or fresh mozzarella
• 1/4 cup shaved Parmesan (optional but excellent)

Garlicky Sourdough Croutons:

• 2 cups sourdough bread, cubed
• 2 tbsp olive oil
• 1 garlic clove, grated
• Pinch of salt

Balsamic Dressing:

• 3 tbsp extra-virgin olive oil
• 1.5 tbsp balsamic vinegar
• 1 tsp Dijon mustard
• 1/2 tsp honey
• Salt and pepper to taste

Instructions:

1. Make the croutons: Preheat oven to 375°F. Toss bread with olive oil, grated garlic, and salt. Bake 10–12 minutes, tossing once, until golden and crisp.
2. Cook the steak: Pat steak dry. Rub with olive oil, salt, pepper, and garlic powder. Sear in a hot skillet 3–4 minutes per side for medium-rare, or grill if you prefer. Rest 5–10 minutes, then slice thinly against the grain.
3. Shake the dressing: Combine olive oil, balsamic, Dijon, honey, salt, and pepper.
4. Assemble: Add greens to a platter. Top with tomatoes, red onion, warm steak slices, and croutons. Tear burrata over the top and add shaved Parmesan.
5. Finish: Drizzle with balsamic dressing and a pinch of flaky salt.

Swap burrata for blue cheese if you’re feeling bold. Add grilled asparagus or roasted mushrooms for extra veggies. Pro tip: Let the steak rest—those juices are precious and keep the meat tender and flavorful.

How To Build A High-Protein Salad That Actually Satisfies

These recipes are a great start, but here’s the cheat sheet for making any salad crave-worthy and filling:

• Protein first: Aim for 20–35 grams per serving—think grilled chicken, tuna, salmon, tofu, lentils, eggs, beans, or Greek yogurt-based dressings.
• Texture party: Combine crisp (greens, cucumbers), creamy (avocado, cheese), and crunchy (seeds, croutons) so every bite is interesting.
• Bold dressing: Acid + fat + a touch of sweetness + salt = magic. Don’t skimp.
• Herbs and spices: Fresh herbs and smoked spices deliver massive flavor without extra calories.
• Smart carbs: Add whole grains like quinoa or farro if you need extra fuel—they play well with protein and keep you energized.

Meal Prep Tips That Keep Salads Fresh

• Store greens and wet ingredients separately. Dress right before serving.
• Use hearty bases (kale, cabbage, lentils) for make-ahead bowls—they stay crisp longer.
• Proteins like chicken, tempeh, and salmon keep 3–4 days in the fridge. Eggs: up to a week.
• Keep avocado and crunchy toppings separate to add at the last minute.

Ready to crush hunger with something fresh, colorful, and totally satisfying? Pick one of these eight high-protein salads and make it tonight. Your future self (and your taste buds) will be very, very happy.