High Protein Salad Recipes
Looking for a nutrient dense meal that's also high in protein? The 7 high protein salad recipes below have got you covered.
During the summer time I incorporate the following recipes into my meal prep - the great thing about these recipes is they're very time efficient.
In terms of ingredients and quantity of ingredients it's fairly easy to make alterations here and there to ensure you hit your specific calorie goal.
Need more protein?
Simply increase the amount of beans/meat within the recipe.
Require fewer carbs?
Cut back on the range/quantity of vegetables in the particular recipe.
Black Bean Lentil and White Cheese Vegetable Salad
Ingredients
- 1 cup black bean lentil
- 1 overripe tomato, chopped
- 1 small cucumber, chopped
- ½ sweet red pepper, chopped
- 1 small red onion, chopped
- ¼ lb Greek feta cheese
- 2 tablespoons extra virgin olive oil
- 1 tablespoon flat leaf parsley, minced
- 1 tablespoon fresh thyme sprigs
- Pinch of sea salt
- Pinch of ground red pepper
Directions
In a large salad bowl, combine black bean lentil, tomatoes, cucumber, red pepper, and onion. Crumble cheese over vegetables.
Drizzle olive oil over salad mixture. Sprinkle parsley on top. Add thyme sprigs. Toss well to combine. Season with salt and red pepper.
Cover the bowl and let stand for an hour at room temperature. Do not refrigerate. Serve.
Grated Carrot Yogurt Salad
Ingredients
- 2 cups water
- 3 medium carrots, peeled
- 1 garlic clove, chopped
- ½ teaspoon sea salt
- 2 teaspoons fresh lemon juice
- 2 teaspoons extra virgin olive oil
- 2 ½ tablespoons Greek Yogurt yogurt
Directions
In a pot set over high heat, boil water. Blanch the carrots for 5 minutes. Remove and put into a colander. Rinse carrots under cold running water.
Grate carrots and put into a bowl. Set aside.
Crush garlic and sprinkle salt. Mix until pasty. Add lemon juice, olive oil, and yogurt. Spoon the mixture into the carrots and mix well. Serve.
Thai Chicken Salad
Ingredients
For the salad
- 8oz of chicken breast, cubed
- Pinch of salt
- Pinch of pepper
- 1 clove of garlic, minced
- 1 tablespoon olive oil
- ½ lime, sliced into wedges
- ¼ cup cilantro, chopped
- 1 cup carrots, shredded
- 1 cup red cabbage, shredded
- 1 ½ cup Napa cabbage, shredded
- ¼ cup green onion, minced
- ½ cup daikon, shredded
- 1 cup papaya, sliced into matchsticks
For the dressing
- ½ teaspoon olive oil
- 2 cloves garlic, minced
- 1 jalapeno
- 1 teaspoon rice vinegar
- 1 tablespoon soy sauce
- 1 tablespoon fresh lime juice
- 1 tablespoon fish sauce
- 1 teaspoon sugar
Directions
Season chicken meat with salt and pepper. Put garlic. Set aside.
Preheat the pan over medium-high heat. Pour the oil. Swirl to coat.
Cook the chicken for 6 minutes until brown on all sides. Transfer chicken to a plate and squeeze lemon wedges. Let cool.
In a bowl, combine cilantro, carrots, red cabbage, Napa cabbage, onion, daikon, and papaya. Set aside.
To make the dressing, in another bowl, mix together the olive oil, garlic, jalapeno, rice vinegar, soy sauce, lime juice, fish sauce, and sugar, Mix well.
Pour the dressing into the blender. Process until smooth.
Add chicken and dressing into the greens. Toss well to combine. Serve.
Greek Shrimp Salad
Ingredients
- 1 medium potato, cut into cubes
- 5 teaspoons lemon juice
- 2 teaspoons oregano, finely chopped
- 1 clove garlic, minced
- 2 tablespoons olive oil
- ½ teaspoon flaxseed oil
- ½ pound cooked shrimp
- ½ red onion, sliced
- 1 cup tomatoes, halved
- ½ cucumber, halved and sliced
- 3 cups romaine lettuce, shredded
Instructions
Preheat the oven to 425 degrees F.
Place potato on a baking sheet. Sprinkle 1 teaspoon lemon juice and 1 teaspoon oregano. Toss to coat. Bake for 20 minutes.
Meanwhile, in a large bowl, combine garlic, olive oil, flaxseed oil, 1 teaspoon of oregano, and the remaining 5 teaspoons of lemon juice. Pour half of the dressing in a separate bowl.
Add shrimp to the other bowl. Mix the onion, tomato, cucumber, and lettuce on the other dressing bowl. Toss to coat. Serve.
Cucumber, Kidney and Tofu Salad
Ingredients
- 1 cucumber, chopped
- 1 tin kidney beans
- 100g firm tofu, chopped and diced
- 1 tomato, chopped
- 1/2 red onion, chopped
- Handful fresh basil, chopped
- Pinch of salt
- Pinch of pepper
- 4 tablespoons dressing for salads
Directions
In a large salad bowl, mix together the cucumber, kidney beans, tofu, tomato, red onion, and basil. Toss well to combine.
Pour balsamic dressing. Taste and adjust seasoning with salt and pepper.
Serve on individual salad plates. Sprinkle cheese on top.
Grape and Feta Salad
Ingredients
- ¼ cup light sour cream
- ¼ cup low-fat plain yogurt
- 4 cups red grapes
- ½ cup fennel, chopped
- ½ cup cucumber, chopped
- ½ cup reduced fat feta-cheese
- ½ cup walnuts, toasted and chopped
Directions
In a salad bowl, combine light sour cream and low-fat plain yogurt.
Add grapes, fennel, cucumber, and feta cheese, Sprinkle walnuts all over the salad.
Quinoa Salad with Black and White Beans
Ingredients
For the salad
- 1/3 cup quinoa, cooked
- 1 cup navy beans, rinsed
- 1 cup black beans, rinsed
- 1 cup cucumbers, diced
- 1 red onion, diced
- 1 jalapeño pepper, minced
- ½ cup fresh coriander, chopped
For the dressing
- 2 tablespoons lime juice
- 1 tablespoon apple cider vinegar
- ¼ cup vegetable oil
- 1 garlic, minced
- ½ teaspoon dried oregano
- 1 teaspoon ground coriander
- ½ teaspoon chili powder
- Pinch of salt
- Pinch of pepper
Directions
In a salad bowl, combine navy beans, black beans, cucumbers, onion, jalapeño pepper, and coriander. Set aside.
To make the dressing, mix together lime juice, apple cider vinegar, vegetable oil, garlic, oregano, coriander, chili powder. Season with salt and pepper. Mix well.
Add the quinoa to the vegetable salad. Drizzle dressing. Serve.
