High protein salad recipes with 30 to 53 grams of protein per serving, each with nutrition calculated ingredient by ingredient from a USDA-sourced database rather than estimated. Fifteen recipes covering quick no-cook lunches, low carb bowls, vegetarian and vegan options, and make-ahead meal prep salads that hold for up to four days. Every recipe states its sodium figure openly, including the ones that run high. Start with the collection overview, which compares all fifteen side by side.
Quick answer: This salad has 36 grams of protein and 15 grams of fiber per serving, at 518 calories. Chickpeas and hard-boiled eggs in a curried Greek yogurt dressing, served over romaine. Twenty minutes, serves 3, keeps 3 days — and unlike almost every other salad, it’s better on day two than on day one. … Read more
Quick answer: This steak salad has 45 grams of protein and 9 grams of net carbs per serving, at 450 calories. Seared flank steak sliced over peppery arugula with blue cheese and a sharp red wine vinaigrette. Thirty minutes including a mandatory ten-minute rest, serves 2. Almost everything that goes wrong with a steak salad … Read more
Quick answer: This salad has 47 grams of protein and 441 calories per serving, with 11 grams of net carbs. Cooked shrimp, avocado and cucumber over green leaf lettuce, in a creamy lime and yogurt dressing. Fifteen minutes, no cooking, serves 2. At 226 mg of sodium per serving it’s the lowest of any recipe … Read more
Quick answer: This vegetarian salad has 30 grams of protein and 14 grams of fiber per serving, at 583 calories. Seared halloumi over chickpeas, cucumber, tomato and mint with lemon and olive oil. Twenty minutes, serves 2. It’s high in sodium at 1,419 mg per serving — halloumi is a brined cheese, and there’s a … Read more
Quick answer: This vegetarian taco salad has 38 grams of protein and 18 grams of fiber per serving, at 538 calories. Black beans, toasted pepitas and corn over romaine, with a chipotle Greek yogurt crema. Fifteen minutes, no cooking, serves 2. There’s no fried shell and no ground beef, and it still reaches a higher … Read more
Quick answer: This salad has 30 grams of protein and 523 calories per serving, with 11 grams of fiber. It takes 15 minutes, needs no stove and no equipment beyond a bowl and a knife, and serves 3. Cottage cheese folded in at the end acts as the dressing. It’s also high in sodium at … Read more
Quick answer: This chicken slaw has 44 grams of protein and 401 calories per serving, makes four portions, and is the only salad on this site that’s still properly crunchy on day four. That’s because it’s built on cabbage rather than leaves. Twenty-five minutes of work, no cooking beyond the chicken, dressing kept separate. Every … Read more
Quick answer: This egg salad has 38 grams of protein and 388 calories per serving, with 9 grams of net carbs. It’s bound with cottage cheese and Greek yogurt instead of mayonnaise, which is where about 16 of those grams come from. Six eggs, 20 minutes, serves 2, spooned into romaine leaves. Standard egg salad … Read more
Quick answer: This salad has 34 grams of protein and 446 calories per serving, with 13 grams of net carbs. It takes 10 minutes with no cooking — smoked salmon and avocado over greens, on a base of Greek yogurt with lemon, dill and capers. Serves 2. It’s also high in sodium at 1,681 mg … Read more
Quick answer: This vegetarian salad has 34 grams of protein and 19 grams of fiber per serving, at 564 calories. Lentils dressed while warm, with feta, Greek yogurt, cucumber, tomatoes and an aggressive amount of parsley and mint. It takes about 25 minutes and serves 2. The fiber figure is roughly two-thirds of a day’s … Read more