Are you a fitness enthusiast looking for delicious and nutritious meal options to support your muscle-building goals? Look no further! High-protein salads are not only a great way to get the nutrients your body needs, but they’re also incredibly versatile and easy to make. From classic combinations like grilled chicken and quinoa to innovative pairings like peanut tofu and kale, we’ve got you covered with our top 20 high protein salad recipes.
Whether you’re a meat-lover or a vegetarian, there’s something on this list for everyone. And the best part? These salads are all packed with protein-rich ingredients like lean meats, nuts, seeds, and legumes to help fuel your fitness journey. So go ahead, get creative in the kitchen, and start building those muscles!
Grilled Chicken and Quinoa Power Salad
This recipe combines protein-packed grilled chicken with fiber-rich quinoa and a medley of colorful vegetables, making for a nutritious and filling salad perfect for lunch or dinner.
Ingredients:
– 1 lb boneless, skinless chicken breast
– 1 cup quinoa, rinsed and drained
– 2 cups water or vegetable broth
– 2 tbsp olive oil
– 1 red bell pepper, seeded and sliced
– 1 yellow bell pepper, seeded and sliced
– 1 small red onion, thinly sliced
– 2 cloves garlic, minced
– 1 cup mixed greens
– Salt and pepper to taste
Instructions:
1. Preheat grill or grill pan to medium-high heat.
2. In a large bowl, combine quinoa and water or broth. Bring to a boil, then reduce heat and simmer for 15-20 minutes or until quinoa is tender.
3. Grill chicken for 5-7 minutes per side or until cooked through.
4. In a large skillet, heat olive oil over medium-high heat. Add bell peppers, onion, and garlic. Cook for 5-7 minutes or until vegetables are tender.
5. In a large bowl, combine cooked quinoa, grilled chicken, and roasted vegetables. Toss to combine. Season with salt and pepper to taste.
Cooking Time: 30-40 minutes
Spicy Chickpea and Avocado Protein Bowl
This recipe combines the creamy richness of avocado with the spicy kick of chickpeas, all wrapped up in a nutritious and filling bowl. Perfect for a quick lunch or dinner that will keep you going all day.
Ingredients:
– 1 can chickpeas (drained and rinsed)
– 1 ripe avocado, diced
– 1/4 cup red onion, thinly sliced
– 1 jalapeño pepper, seeded and finely chopped
– 2 tablespoons olive oil
– 1 tablespoon lemon juice
– Salt and pepper to taste
– Chopped cilantro or scallions for garnish (optional)
Instructions:
1. In a medium bowl, mash chickpeas with a fork until coarsely mashed.
2. Add diced avocado, red onion, jalapeño, olive oil, and lemon juice to the bowl. Mix until well combined.
3. Season with salt and pepper to taste.
4. Serve immediately, garnished with chopped cilantro or scallions if desired.
Cooking Time: 10 minutes
Steak and Egg Kale Salad with Lemon Tahini Dressing
This vibrant salad combines tender steak, runny eggs, and crisp kale with a creamy lemon tahini dressing. A perfect breakfast or brunch option that’s both nutritious and flavorful.
Ingredients:
– 1 lb flank steak
– 2 cups curly kale, stems removed and discarded, leaves torn into bite-sized pieces
– 4 large eggs
– 1/4 cup freshly squeezed lemon juice
– 1/4 cup tahini
– 2 cloves garlic, minced
– Salt and pepper to taste
– 1 tbsp olive oil
Instructions:
1. Preheat grill or grill pan to medium-high heat. Cook steak for 5-6 minutes per side, or until cooked to desired level of doneness. Let rest for 5 minutes before slicing into thin strips.
2. In a large bowl, massage kale leaves with olive oil and a pinch of salt until tender and slightly softened.
3. Fry eggs in a non-stick skillet over medium heat until whites are set and yolks are still runny.
4. In a small bowl, whisk together lemon juice, tahini, garlic, salt, and pepper to make the dressing.
5. Combine kale, steak, eggs, and dressing in a large serving bowl. Toss gently to combine.
Cooking Time: 20-25 minutes
Black Bean and Edamame Protein Salad
This protein-packed salad combines the creaminess of edamame with the earthy flavor of black beans, all wrapped up in a refreshing mix of herbs and citrus.
Ingredients:
– 1 cup cooked black beans
– 1 cup cooked edamame
– 1/2 cup chopped fresh cilantro
– 1/4 cup freshly squeezed lime juice
– 2 tablespoons olive oil
– Salt and pepper to taste
Instructions:
1. In a large bowl, combine the black beans and edamame.
2. Add the chopped cilantro, lime juice, and olive oil. Toss until well combined.
3. Season with salt and pepper to taste.
4. Cover and refrigerate for at least 30 minutes to allow flavors to meld.
Cooking Time: None! This salad is ready in a flash.
Greek Yogurt Chicken Salad with Almonds
A refreshing twist on classic chicken salad, this recipe combines the creaminess of Greek yogurt with the crunch of toasted almonds and the flavor of juicy chicken. Perfect for a quick lunch or dinner.
Ingredients:
– 1 pound cooked chicken breast, diced
– 1/2 cup Greek yogurt
– 1/4 cup chopped fresh parsley
– 1 tablespoon lemon juice
– Salt and pepper to taste
– 1/4 cup sliced almonds
– 2 tablespoons olive oil
Instructions:
1. In a medium bowl, whisk together yogurt, parsley, lemon juice, salt, and pepper until smooth.
2. Add the diced chicken and stir until well combined.
3. Toast the almonds in a dry skillet over medium heat for 2-3 minutes or until fragrant.
4. Stir in the toasted almonds and olive oil.
5. Cover and refrigerate for at least 30 minutes to allow flavors to meld.
6. Serve chilled.
Cooking Time: None, as this is a no-cook recipe!
Tuna and White Bean High Protein Salad
This salad is a perfect blend of protein-packed tuna, creamy white beans, and crunchy vegetables, making it an excellent addition to your lunch or dinner routine. With just 10 minutes of preparation time, you can create a nutritious and filling meal that’s sure to please.
Ingredients:
– 1 (5 oz) can of tuna in water, drained and flaked
– 1/2 cup cooked white beans (such as cannellini or navy)
– 1/4 cup chopped red bell pepper
– 1/4 cup chopped cucumber
– 2 tbsp olive oil
– 1 tbsp lemon juice
– Salt and pepper to taste
– Fresh parsley, chopped (optional)
Instructions:
1. In a medium-sized bowl, combine tuna, white beans, bell pepper, and cucumber.
2. In a small bowl, whisk together 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. Garnish with chopped parsley, if desired.
6. Serve immediately.
Cooking Time: 10 minutes
Lentil and Roasted Sweet Potato Salad
A hearty and flavorful salad perfect for a healthy lunch or dinner, this recipe combines the natural sweetness of roasted sweet potatoes with the earthy taste of lentils.
Ingredients:
– 1 cup dried green or brown lentils, rinsed and drained
– 2 medium sweet potatoes, peeled and cubed
– 2 tablespoons olive oil
– 1 onion, thinly sliced
– 2 cloves garlic, minced
– Salt and pepper to taste
– Fresh parsley, chopped (optional)
Instructions:
1. Preheat oven to 425°F (220°C).
2. Toss sweet potatoes with 1 tablespoon olive oil, salt, and pepper on a baking sheet. Roast for 20-25 minutes or until tender.
3. In a large pot, sauté onion and garlic in the remaining 1 tablespoon olive oil until softened. Add lentils and 4 cups water. Bring to a boil, then reduce heat and simmer for 20-25 minutes or until lentils are tender.
4. Combine cooked lentils, roasted sweet potatoes, salt, and pepper to taste.
5. Garnish with chopped parsley, if desired.
Cooking Time: 40-50 minutes
Smoked Salmon and Avocado Protein Salad
This refreshing salad combines the rich flavors of smoked salmon with creamy avocado, crunchy greens, and a tangy dressing, making it an excellent option for a quick and nutritious meal or snack.
Ingredients:
– 1/2 cup cooked quinoa
– 1/4 cup diced smoked salmon
– 1 ripe avocado, diced
– 2 cups mixed greens (arugula, spinach, etc.)
– 1/4 cup crumbled feta cheese (optional)
– 1 tablespoon freshly squeezed lemon juice
– Salt and pepper to taste
Instructions:
1. In a medium bowl, combine quinoa, smoked salmon, avocado, and mixed greens.
2. Drizzle with lemon juice and season with salt and pepper to taste.
3. Top with crumbled feta cheese (if using).
4. Serve immediately and enjoy!
Cooking Time: 5 minutes
Turkey and Farro Protein-Packed Salad
Elevate your salad game with this protein-packed recipe featuring tender turkey, nutty farro, and a medley of fresh veggies. This hearty salad is perfect for a quick lunch or dinner.
Ingredients:
– 1 pound cooked turkey breast, diced
– 1 cup cooked farro
– 2 cups mixed greens (arugula, spinach, lettuce)
– 1 cup cherry tomatoes, halved
– 1/2 cup sliced red onion
– 1/4 cup crumbled feta cheese
– 1 tablespoon olive oil
– 1 tablespoon lemon juice
– Salt and pepper to taste
Instructions:
1. In a large bowl, combine cooked farro, mixed greens, cherry tomatoes, and sliced red onion.
2. Add diced turkey breast and toss gently to combine.
3. Crumble feta cheese over the top and drizzle with olive oil and lemon juice.
4. Season with salt and pepper to taste.
Cooking Time: 10 minutes (cooking farro and turkey)
Hard-Boiled Egg and Spinach Power Salad
This Hard-Boiled Egg and Spinach Power Salad is a perfect combination of protein-rich eggs, nutrient-dense spinach, and crunchy veggies to kick-start your day.
Ingredients:
– 4 large eggs
– 2 cups fresh baby spinach leaves
– 1/2 cup cherry tomatoes, halved
– 1/4 cup sliced red onion
– 1/4 cup crumbled feta cheese (optional)
– 1 tablespoon olive oil
– Salt and pepper to taste
Instructions:
1. Hard-boil the eggs by placing them in a single layer in a saucepan, covering them with cold water, and bringing to a boil. Remove from heat, cover, and let sit for 12-15 minutes.
2. In a large bowl, combine spinach leaves, cherry tomatoes, and sliced red onion.
3. Once the eggs are cooled, chop them into quarters and add to the bowl.
4. Drizzle with olive oil, season with salt and pepper to taste.
5. If using feta cheese, crumble it on top of the salad.
6. Serve immediately and enjoy!
Cooking Time: 15 minutes (includes hard-boiling eggs)
Grilled Shrimp and Blackened Corn Salad
Elevate your summer salads with this flavorful combination of succulent grilled shrimp and smoky blackened corn, perfectly balanced with tangy notes from a zesty dressing.
Ingredients:
– 1 pound large shrimp, peeled and deveined
– 4 ears of corn, husked and silked
– 2 tablespoons olive oil
– 1 teaspoon Worcestershire sauce
– 1 teaspoon blackening seasoning
– Salt and pepper to taste
– 2 tablespoons freshly squeezed lime juice
– 1/4 cup chopped cilantro (optional)
Instructions:
1. Preheat grill to medium-high heat.
2. In a small bowl, whisk together olive oil, Worcestershire sauce, and blackening seasoning.
3. Brush the shrimp with the marinade, season with salt and pepper.
4. Grill shrimp for 2-3 minutes per side, or until pink and cooked through.
5. Meanwhile, grill corn ears for 10-12 minutes, turning frequently, or until slightly charred.
6. In a large bowl, combine grilled shrimp, blackened corn, and chopped cilantro (if using).
7. Drizzle with lime juice and toss to combine.
Cooking Time: 15-20 minutes
Tempeh and Roasted Veggie Protein Bowl
This recipe combines the nutty flavor of tempeh with the natural sweetness of roasted vegetables, all wrapped up in a nutritious protein bowl.
Ingredients:
– 1 block of tempeh
– 2 tablespoons of soy sauce
– 1 tablespoon of olive oil
– 1 large sweet potato, peeled and cubed
– 1 large red bell pepper, seeded and sliced
– 1 small red onion, thinly sliced
– Salt and pepper to taste
– Fresh cilantro leaves for garnish (optional)
Instructions:
1. Preheat the oven to 400°F (200°C).
2. In a small bowl, whisk together soy sauce and olive oil.
3. Cut the tempeh into cubes and marinate it in the soy sauce mixture for at least 30 minutes.
4. Toss the sweet potato, red bell pepper, and red onion with a pinch of salt and pepper.
5. Spread the vegetables on a baking sheet and roast for 25-30 minutes or until tender.
6. Remove the tempeh from the marinade and cook according to package instructions.
7. Assemble the protein bowl by placing the roasted vegetables, cooked tempeh, and garnish (if using) in a serving bowl.
Cooking Time: Approximately 45-50 minutes
Cottage Cheese and Cucumber High Protein Salad
A refreshing and protein-packed salad that combines the creaminess of cottage cheese with the crunch of cucumber, perfect for a quick and healthy snack or lunch.
Ingredients:
– 1 cup cottage cheese
– 2 cups diced cucumber
– 1/4 cup chopped fresh parsley
– 1 tablespoon lemon juice
– Salt and pepper to taste
Instructions:
1. In a medium bowl, combine the cottage cheese and lemon juice. Mix well until smooth.
2. Add the diced cucumber and chopped parsley to the bowl. Toss gently to combine.
3. Season with salt and pepper to taste.
4. Cover and refrigerate for at least 30 minutes to allow flavors to meld.
Cooking Time: None! This salad is ready in just a few minutes of prep time.
BBQ Chicken and Quinoa Protein Salad
A flavorful and nutritious salad that combines the smoky taste of BBQ chicken with the nutty goodness of quinoa, all wrapped up in a refreshing mix of greens and veggies.
Ingredients:
– 1 lb boneless, skinless chicken breast
– 1 cup cooked quinoa
– 2 cups mixed greens (arugula, spinach, etc.)
– 1 cup cherry tomatoes, halved
– 1/2 cup red onion, thinly sliced
– 1/4 cup crumbled feta cheese
– 1/4 cup chopped fresh cilantro
– 2 tbsp BBQ sauce
– 2 tbsp olive oil
– Salt and pepper to taste
Instructions:
1. Preheat grill or grill pan to medium-high heat.
2. Season chicken with salt, pepper, and BBQ sauce. Grill for 5-6 minutes per side, or until cooked through.
3. Cook quinoa according to package instructions.
4. In a large bowl, combine mixed greens, cherry tomatoes, red onion, feta cheese, and cilantro.
5. Slice grilled chicken into strips and add to the salad.
6. Drizzle with olive oil and serve.
Cooking Time: 20-25 minutes
Peanut Tofu and Kale Crunch Salad
Peanut Tofu and Kale Crunch Salad: A Nutritious Twist on a Classic
This vegan-friendly salad combines the creaminess of peanut butter with the crunch of toasted peanuts, all wrapped up in a bed of nutritious kale. Perfect for a quick lunch or dinner, this recipe is also great as a snack or side dish.
Ingredients:
– 1 block firm tofu, drained and cubed
– 2 cups curly kale, stems removed and chopped
– 2 tablespoons creamy peanut butter
– 1 tablespoon soy sauce
– 1 teaspoon honey
– 1/4 cup chopped peanuts
– Salt and pepper to taste
Instructions:
1. Preheat oven to 350°F (180°C). Toss tofu with a pinch of salt and pepper, and bake for 15-20 minutes or until lightly browned.
2. In a blender or food processor, combine peanut butter, soy sauce, and honey until smooth.
3. In a large bowl, massage kale leaves with your hands until tender. Add the peanut butter mixture and toss to coat.
4. Top the kale with the baked tofu, chopped peanuts, and a pinch of salt and pepper. Serve immediately.
Cooking Time: 20-25 minutes
Beef and Barley High Protein Salad
A hearty and nutritious salad that combines the flavors of grilled beef, creamy barley, and fresh vegetables, perfect for a post-workout snack or a quick lunch.
Ingredients:
– 1 pound beef strip loin, sliced into thin strips
– 1 cup cooked barley
– 2 cups mixed greens (arugula, spinach, lettuce)
– 1 cup cherry tomatoes, halved
– 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. Preheat grill or grill pan to medium-high heat.
2. Grill beef strips for 3-4 minutes per side, or until cooked to desired level of doneness.
3. Cook barley according to package instructions. Let cool.
4. In a large bowl, combine mixed greens, cherry tomatoes, and crumbled feta cheese.
5. Add grilled beef and cooked barley on top of the salad.
6. Drizzle with olive oil and lemon juice; season with salt and pepper to taste.
Cooking Time: 15-20 minutes
Chickpea and Feta Mediterranean Protein Bowl
A hearty and flavorful bowl filled with creamy chickpeas, tangy feta cheese, and crunchy vegetables, perfect for a quick and healthy meal or snack.
Ingredients:
– 1 can chickpeas (15 oz), drained and rinsed
– 1/2 cup crumbled feta cheese
– 1/4 cup chopped red bell pepper
– 1/4 cup chopped cucumber
– 2 tablespoons olive oil
– 2 cloves garlic, minced
– 1 tablespoon lemon juice
– Salt and pepper to taste
– Fresh parsley or cilantro for garnish (optional)
Instructions:
1. In a medium bowl, combine chickpeas, feta cheese, red bell pepper, and cucumber.
2. In a small bowl, whisk together olive oil, garlic, and lemon juice.
3. Pour the dressing over the chickpea mixture and toss to coat.
4. Season with salt and pepper to taste.
5. Serve immediately, garnished with fresh parsley or cilantro if desired.
Cooking Time: 10 minutes
Grilled Salmon and Asparagus Protein Salad
A flavorful and nutritious salad that combines the omega-rich benefits of grilled salmon with the tender sweetness of asparagus, all wrapped up in a protein-packed punch.
Ingredients:
– 4 salmon fillets (6 oz each)
– 1 pound fresh asparagus, trimmed
– 2 tablespoons olive oil
– 2 cloves garlic, minced
– 1/2 cup plain Greek yogurt
– 1/4 cup chopped fresh parsley
– Salt and pepper to taste
– 1 cup mixed greens
Instructions:
1. Preheat grill to medium-high heat. Season salmon fillets with salt, pepper, and garlic.
2. Grill salmon for 4-5 minutes per side, or until cooked through.
3. Meanwhile, toss asparagus with olive oil, salt, and pepper. Grill alongside salmon for 3-4 minutes, or until tender.
4. In a large bowl, combine grilled salmon, asparagus, mixed greens, Greek yogurt, and parsley. Toss to combine.
5. Serve immediately and enjoy!
Cooking Time: 15-20 minutes
Pesto Chicken and White Bean Salad
This refreshing salad combines the flavors of pesto, grilled chicken, and creamy white beans, perfect for a light and satisfying meal or as a side dish.
Ingredients:
– 1 pound boneless, skinless chicken breast
– 2 cloves garlic, minced
– 1/4 cup freshly made pesto
– 1 can cannellini beans, drained and rinsed
– 1/2 cup cherry tomatoes, halved
– 1/4 cup crumbled feta cheese (optional)
– Salt and pepper to taste
Instructions:
1. Preheat grill or grill pan to medium-high heat.
2. In a small bowl, mix garlic and pesto.
3. Brush chicken with the pesto mixture and cook for 5-6 minutes per side, or until cooked through.
4. Let chicken rest for 5 minutes before slicing into strips.
5. In a large bowl, combine white beans, cherry tomatoes, and feta cheese (if using).
6. Add sliced chicken to the bowl and toss gently to combine.
7. Season with salt and pepper to taste.
Cooking Time: 15-20 minutes
Buffalo Chicken and Avocado Protein Bowl
A flavorful and nutritious bowl that combines spicy buffalo chicken with creamy avocado and quinoa. This protein-packed meal is perfect for a quick lunch or dinner.
Ingredients:
– 1 pound boneless, skinless chicken breast
– 1/4 cup buffalo wing sauce
– 2 tablespoons olive oil
– 1 ripe avocado, diced
– 1 cup cooked quinoa
– 1/4 cup chopped cilantro
– Salt and pepper to taste
– Optional: crumbled feta cheese or sliced red onion for topping
Instructions:
1. Preheat oven to 400°F (200°C).
2. In a medium bowl, whisk together buffalo wing sauce and olive oil.
3. Add chicken breast and toss to coat. Season with salt and pepper.
4. Bake for 20-25 minutes or until cooked through.
5. Cook quinoa according to package instructions.
6. Assemble bowls by placing cooked chicken on top of quinoa, followed by diced avocado, cilantro, and optional toppings (if using).
7. Serve immediately.
Cooking Time: 30-40 minutes
Summary
Get ready to power up your salads with these 20 delicious high protein recipes for muscle building! From grilled chicken and quinoa to tuna and white beans, there’s something for everyone. Each salad combines protein-rich ingredients like chicken, beef, tofu, lentils, and eggs with nutrient-dense foods like kale, spinach, and sweet potatoes. Plus, many of these recipes feature flavorful dressings made with Greek yogurt, lemon juice, and pesto. Whether you’re a fitness enthusiast or just looking for healthy meal ideas, these high protein salads are sure to satisfy your hunger and fuel your active lifestyle.
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