18 High Protein Salads to Shake Up Your Lunch Routine

There are tons of easy ways to serve up a salad at lunchtime, and they definitely don’t have to be boring! I’ve put together this collection of 18 of my favorite high-protein salad recipes, and they’re all fantastic choices for midweek lunches when you want something that’s healthy, satisfying, and going to sustain you throughout a busy day. 

Here’s Why I Think You’ll Love These Protein-Packed Salads: 

• Something for everyone — Whether you fancy grilled chicken, juicy steak, quick and easy canned tuna, or plant-based power like tofu and chickpeas, there’s a salad here for you.
• Big on flavor — These bowls are loaded with colorful veggies, bold herbs, and creamy add-ins like avocado, feta, or cottage cheese.
• Easy homemade dressings — From zesty lemon vinaigrettes to smoky chipotle and spicy mayo drizzles, the dressings are simple, fresh, and seriously craveable. Dressings are so important for a satisfying salad, so don’t skip them!
• Protein-packed — Every salad in this list is designed to fuel your day — most with 20+ grams of protein per serving.
• Perfect for meal prep — Many of these salads can be made ahead and stored for quick, healthy meals all week long.

Don’t forget to let me know which ones you try, and which ones you love the most! 

1. Southwest Chicken Salad (20g Protein)

This bold and punchy Southwest chicken salad is bringing the flavor and the protein. Packed with shredded chicken, black beans, corn, creamy avocado, and a zesty Greek yogurt dressing, it’s the kind of salad that actually satisfies. Bonus: it’s perfect for using up leftover rotisserie chicken and comes in around 220 calories. Serve it over shredded lettuce for a lunch or light dinner that doesn’t feel like diet food.

2. Cottage Cheese Egg Salad (31g Protein)

If you’ve been here a while, you know I’ve got a soft spot for cottage cheese — and this high protein egg salad is one of my favorite ways to use it. At just 325 calories per serving, it’s low carb, fresh, and made with simple ingredients you probably already have on hand. Pile it on toast, stuff it into a pita, wrap it up, or scoop it with crackers and veggie sticks. It’s fast, flexible, and full of goodness.

3. Tuna Salad (20g Protein)

Simple? Yes. Boring? Never. This high protein tuna salad is one of those go-to meals that’s easy on the wallet, big on flavor, and only 220 calories per serving. It’s the kind of lunch I could happily eat every day — fast, filling, and endlessly versatile. Serve it in lettuce cups, over greens, or straight from the bowl with a fork (no judgment here).

4. Cottage Cheese Smoked Salmon Salad (54g Protein)

You’d be hard pushed to find a salad with more protein than this one! With cottage cheese, smoked salmon, creamy avocado, and a perfectly cooked egg, it’s a low carb, high protein powerhouse that keeps you full and fueled. Simple, satisfying, and sneakily nutritious — this is one meal that does not mess around. It’s a little higher in calories than some on this list, with 642 calories per serving, but it’s worth it. 

5. Spicy Tofu Salad (14g Protein)

Plant-based and proud — this spicy tofu salad is proof that you don’t need meat to pack in the protein. With crispy tofu, fresh veggies, and a punchy, flavorful dressing, it’s the kind of meal that converts tofu skeptics into true believers. Whether you’re fully plant-based or just trying to mix things up, this one’s absolutely worth a spot in your lunch rotation. There’s also just 360 calories per serving, so it’s perfect for easily fitting into your macros. 

6. Old Southern Chicken Salad (25g Protein) 

A classic for a reason — this creamy, comforting Southern-style salad is pure nostalgia in a bowl. I love it piled high in a sandwich for a heartier meal, but it’s just as good served over a bed of lettuce if you’re after something a little lighter. At 570 calories, it’s rich, satisfying, and perfect when you’re craving something old-school and delicious.

Ingredients (Serves 4):

• 3 cups cooked chicken breast, shredded

• 3 tablespoons finely chopped celery

• 2 hard-boiled eggs, chopped

• 3 tablespoons sweet pickle relish

• 1 cup mayonnaise (I suggest Duke’s)

• 1/8 teaspoon onion powder

• 1 tablespoon pickle juice

• Salt and pepper, to taste

Instructions:

1. In a large bowl, combine the shredded chicken, celery, and chopped eggs.

2. In a separate small bowl, whisk together the relish, mayonnaise, onion powder, and pickle juice.

3. Pour the dressing over the chicken mixture and toss to combine.

4. Chill for at least 1–2 hours.

5. Serve and enjoy — in a sandwich, over lettuce, or however you like.

7. Chickpea Tuna Salad (15g Protein) 

Fresh, filling, and totally fuss-free — this no-mayo chickpea tuna salad is a protein-packed staple that’s perfect for lunch or meal prep. Canned tuna and chickpeas team up with crunchy celery, sweet bell pepper, and a bright lemon-olive oil dressing to keep things light and zesty. No mayo, no problem — just clean, simple ingredients that come together in minutes. There’s approx 223 calories per serving. 

Ingredients (Serves 4):

• 1 (15 oz) can chickpeas, drained and rinsed

• 2 (5 oz) cans tuna, drained

• 2 stalks celery, finely chopped

• 1 small bell pepper, diced

• 2 tablespoons chopped fresh parsley

• 3 tablespoons olive oil

• Juice of 1 lemon

• Salt and pepper, to taste

Instructions:

1. In a large bowl, combine the chickpeas, tuna, celery, bell pepper, and parsley.

2. In a small bowl or jar, whisk together the olive oil, lemon juice, salt, and pepper.

3. Pour the dressing over the salad and toss until well combined.

4. Chill for 30 minutes if you’ve got the time, or serve it right away — it’s delicious either way.

8. Beef & Broccoli Steak Salad (30g Protein)

Like your favorite takeout, but greener. This beef & broccoli steak salad brings big flavor and serious protein to the table with juicy seared flank steak, roasted broccoli, and a punchy soy-ginger vinaigrette. Tossed over a bed of mixed greens and finished with a sprinkle of sesame seeds, it’s a bold, savory salad that actually fills you up — and fast. There’s around 400 calories per serving, so it’s super macro friendly! 

Ingredients (Serves 4):

• 1 lb flank steak

• 4 cups broccoli florets

• 4 cups mixed greens

• 1 tablespoon sesame seeds

• 2 tablespoons olive oil (for roasting)

• Salt and pepper, to taste

For the Soy-Ginger Vinaigrette:

• 3 tablespoons soy sauce

• 2 tablespoons rice vinegar

• 1 tablespoon sesame oil

• 1 tablespoon honey or maple syrup

• 1 teaspoon grated fresh ginger

• 1 small garlic clove, minced

Instructions:

1. Preheat the oven to 425°F (220°C). Toss broccoli with olive oil, salt, and pepper, then roast for 20–25 minutes until browned and crisp-tender.

2. While the broccoli roasts, season the flank steak with salt and pepper. Sear in a hot skillet over medium-high heat for 4–5 minutes per side (or to desired doneness). Let it rest, then slice thinly against the grain.

3. Whisk together all vinaigrette ingredients in a small bowl or shake in a jar.

4. Assemble the salad with mixed greens, roasted broccoli, and sliced steak. Drizzle with vinaigrette and sprinkle with sesame seeds.

5. Serve warm or at room temperature for max flavor.

9. Lentil and Feta Rainbow Salad (13g Protein)

Colorful, crunchy, and totally satisfying — this rainbow salad is as nutrient-dense as it is gorgeous, and it has just 230 calories! Packed with protein-rich green lentils, peppery arugula, crisp veggies, and creamy crumbled feta, it’s finished off with a drizzle of tangy-sweet balsamic glaze. Perfect for meal prep or a fresh lunch that won’t leave you hungry an hour later.

Ingredients (Serves 4):

• 2 cups cooked green lentils

• 4 cups arugula

• 1 cup cherry tomatoes, halved

• 1 cup shredded red cabbage

• 1 cup chopped cucumber

• 1 cup diced bell pepper (any color)

• ½ cup crumbled feta cheese

• 2 tablespoons balsamic glaze

• Salt and pepper, to taste

Instructions:

1. In a large mixing bowl, combine the lentils, arugula, tomatoes, cabbage, cucumber, and bell pepper.

2. Toss gently to mix everything together.

3. Top with crumbled feta and drizzle with balsamic glaze.

4. Season with salt and pepper to taste.

5. Serve immediately or chill for later — it holds up well in the fridge!

10. Protein-Packed Breakfast Salad (12g Protein)

Who says salad’s just for lunch? This protein-packed breakfast salad is fresh, savory, and seriously energizing. With baby spinach, crispy turkey bacon, creamy avocado, cherry tomatoes, and hard-boiled eggs — all finished with a light drizzle of olive oil and lemon — it’s the kind of morning meal that sets you up right. Quick to throw together and full of fuel to start your day strong, and just 310 calories. 

Ingredients (Serves 2):

• 2 cups baby spinach

• 2 slices turkey bacon, cooked and chopped

• 1 avocado, sliced

• 1 cup cherry tomatoes, halved

• 2 hard-boiled eggs, sliced

• 1 tablespoon olive oil

• Juice of ½ lemon

• Salt and pepper, to taste

Instructions:

1. Divide spinach between two bowls or plates.

2. Top each with turkey bacon, avocado, tomatoes, and egg slices.

3. Drizzle with olive oil and a squeeze of lemon juice.

4. Season with salt and pepper to taste.

5. Serve immediately and enjoy a fresh, protein-filled start to your day.

11. Salmon Caesar Salad With Hard Boiled Egg (33g Protein) 

This is not your average Caesar! With flaky grilled (or canned) salmon, crisp romaine, jammy eggs, shaved parmesan, and a protein-packed Caesar dressing, this salad brings serious staying power. It comes in at around 415 calories per serving. It’s rich, savory, and totally satisfying — perfect for when you want something classic, but a little more extra.

Ingredients (Serves 2):

• 1 (6 oz) salmon fillet, grilled or 1 (6 oz) can salmon, drained

• 4 cups chopped romaine lettuce

• 2 hard-boiled eggs, halved or sliced

• ¼ cup shaved parmesan

• 2–3 tablespoons Caesar dressing (use a high-protein version or Greek yogurt-based)

• Salt and pepper, to taste

• Optional: croutons or lemon wedges for serving

Instructions:

1. If using fresh salmon, season and grill until cooked through. Let rest, then flake. If using canned, simply drain and flake.

2. Divide romaine between two bowls.

3. Top with salmon, eggs, and shaved parmesan.

4. Drizzle with Caesar dressing and season with salt and pepper.

5. Serve as-is or with croutons and a squeeze of lemon if you like a little extra zip.

12. Turkey Taco Salad (29g Protein) 

Taco night, meet salad bowl. This high-protein turkey taco salad is loaded with seasoned ground turkey, crisp romaine, black beans, avocado, salsa, corn, and just enough crushed tortilla chips to keep things fun. It’s bold, fresh, and totally satisfying — no sad desk lunches here. Around 370 calories per serving. 

Ingredients (Serves 4):

• 1 lb lean ground turkey

• 1 tablespoon taco seasoning

• 4 cups chopped romaine lettuce

• 1 cup canned black beans, drained and rinsed

• 1 avocado, diced

• 1 cup corn (fresh, frozen, or canned)

• 1 cup salsa (your favorite kind)

• ½ cup crushed tortilla chips

• Optional: shredded cheese, lime wedges, or sour cream for topping

Instructions:

1. In a skillet over medium heat, cook ground turkey with taco seasoning until browned and cooked through.

2. While the turkey cooks, prepare the rest of the salad ingredients.

3. Divide romaine between four bowls. Top with black beans, corn, avocado, salsa, and cooked turkey.

4. Sprinkle with crushed tortilla chips and any extra toppings you like.

5. Serve immediately and enjoy your taco salad upgrade.

13. Shrimp & Avocado Citrus Salad (25g Protein)

Light, bright, and loaded with flavor — this salad brings the sunshine. Juicy grilled (or sautéed) shrimp, creamy avocado, and fresh citrus segments all mingle over a bed of crisp greens, finished with a zingy citrus vinaigrette. It’s fresh, high in protein, and feels just a little bit fancy — perfect for lunch or a light dinner, and around 410 calories per serving. 

Ingredients (Serves 2):

• 8 oz shrimp, peeled and deveined

• 4 cups mixed greens

• 1 avocado, sliced

• 1 large orange or grapefruit, segmented

• 1 tablespoon olive oil (for cooking shrimp)

• Salt and pepper, to taste

For the Citrus Dressing:

• 2 tablespoons fresh orange or grapefruit juice

• 1 tablespoon olive oil

• 1 teaspoon honey or maple syrup

• ½ teaspoon Dijon mustard

• Salt and pepper, to taste

Instructions:

1. Heat olive oil in a skillet over medium heat. Season shrimp with salt and pepper, then cook 2–3 minutes per side until pink and opaque.

2. In a small bowl, whisk together all dressing ingredients until smooth.

3. Assemble the salad with greens, citrus segments, avocado slices, and cooked shrimp.

4. Drizzle with citrus dressing, toss gently, and serve fresh.

14. Spicy Tuna Rice Salad Bowl (26g Protein)

Part salad, part sushi bowl — this spicy tuna rice salad brings the best of both worlds, and just 420 calories per serving. Pile jasmine rice with canned or seared ahi tuna, shredded carrots, crisp cucumber, creamy avocado, and protein-packed edamame. Drizzle it all with a spicy mayo and you’ve got a bold, satisfying meal that hits all the right notes.

Ingredients (Serves 2):

• 1 cup cooked jasmine rice

• 1 (5 oz) can tuna or 5 oz seared ahi tuna, sliced

• ½ cup shredded carrots

• ½ cup sliced cucumber

• 1 avocado, diced

• ½ cup shelled edamame

• 1 tablespoon mayonnaise

• 1 teaspoon sriracha (adjust to taste)

• Optional: sesame seeds, green onion, soy sauce for serving

Instructions:

1. In a small bowl, stir together the mayo and sriracha to make your spicy drizzle.

2. Divide the rice between two bowls.

3. Top each bowl with tuna, carrots, cucumber, avocado, and edamame.

4. Drizzle with spicy mayo and sprinkle with any optional toppings you like.

5. Serve immediately, warm or chilled.

15. Chickpea & Cottage Cheese Power Salad (24g Protein)

Creamy, crunchy, and full of plant-powered protein, with just 435 calories — this salad is here to prove cottage cheese is anything but boring. Tossed with chickpeas, fresh veggies, and sunflower seeds, and topped with a zippy lemon dill vinaigrette, it’s a high-protein, high-flavor meal that’s just as good for lunch as it is for dinner.

Ingredients (Serves 2):

• 1 cup canned chickpeas, drained and rinsed

• 1 cup cottage cheese

• 2 cups baby spinach

• ½ cup cherry tomatoes, halved

• ½ cup chopped cucumber

• 2 tablespoons thinly sliced red onion

• 2 tablespoons sunflower seeds

For the Lemon Dill Vinaigrette:

• 2 tablespoons olive oil

• 1 tablespoon lemon juice

• 1 teaspoon Dijon mustard

• 1 teaspoon chopped fresh dill (or ½ tsp dried)

• Salt and pepper, to taste

Instructions:

1. In a small bowl or jar, whisk together the vinaigrette ingredients until well combined.

2. In a large bowl, combine chickpeas, cottage cheese, spinach, tomatoes, cucumber, red onion, and sunflower seeds.

3. Drizzle with vinaigrette and toss gently to combine.

4. Serve immediately or chill for a bit to let the flavors meld.

16. Steak & Avocado Southwest Salad (30g Protein) 

Big flavor, big protein — this bold southwest salad brings the heat. Tender grilled steak, creamy avocado, black beans, corn, and juicy tomatoes all come together over romaine, topped off with a smoky chipotle lime dressing that ties it all together. It’s hearty, fresh, and the kind of salad that eats like a full meal (because it is). It has approx 446 calories per serving. 

Ingredients (Serves 2):

• 6 oz grilled steak (flank or sirloin), sliced

• 1 cup chopped romaine lettuce

• ½ cup canned black beans, drained and rinsed

• ½ cup corn (fresh, canned, or thawed frozen)

• ½ avocado, sliced

• ½ cup chopped tomatoes

For the Chipotle Lime Dressing:

• 1 tablespoon olive oil

• 1 tablespoon lime juice

• 1 tablespoon Greek yogurt

• ½ teaspoon chipotle chili powder (or a spoon of adobo sauce)

• ¼ teaspoon cumin

• Salt and pepper, to taste

Instructions:

1. Grill or sear steak to your preferred doneness, then let it rest before slicing thinly.

2. In a small bowl, whisk together all dressing ingredients until smooth.

3. Arrange romaine in two bowls and top with steak, black beans, corn, avocado, and tomatoes.

4. Drizzle with chipotle lime dressing, toss gently, and serve.

17. Grilled Chicken Greek Salad With Quinoa & Feta (32g Protein)

This Greek-inspired salad does it all, in just 390 calories per serving — it’s fresh, filling, and protein-packed. Juicy grilled chicken pairs with crunchy cucumbers, sweet cherry tomatoes, briny kalamata olives, and red onion. A sprinkle of quinoa adds an extra boost of plant-based protein, while feta brings the creamy, salty finish. It’s everything you want in a salad, and then some.

Ingredients (Serves 2):

• 6 oz grilled chicken breast, sliced

• 2 cups chopped romaine or mixed greens

• ½ cup cooked quinoa

• ½ cup cucumber, chopped

• ½ cup cherry tomatoes, halved

• ¼ cup sliced kalamata olives

• 2 tablespoons thinly sliced red onion

• ¼ cup crumbled feta cheese

For the Dressing:

• 1½ tablespoons olive oil

• 1 tablespoon red wine vinegar

• ½ teaspoon dried oregano

• Salt and pepper, to taste

Instructions:

1. Grill or pan-sear chicken breast until fully cooked, then slice thinly.

2. In a small bowl, whisk together olive oil, vinegar, oregano, salt, and pepper.

3. In a large bowl, combine the greens, quinoa, cucumber, tomatoes, olives, red onion, and feta.

4. Add sliced chicken on top and drizzle with the dressing.

5. Toss gently to combine and serve fresh.

18. Bulgar Wheat & Tuna Mediterranean Salad (20g Protein) 

Fresh, zesty, and packed with protein, this Mediterranean-inspired salad combines hearty bulgur wheat with canned tuna, crisp cucumber, juicy tomatoes, briny olives, and bright parsley. Toss it all in a lemon-garlic dressing and you’ve got a balanced, no-fuss lunch that’s as good straight from the fridge as it is fresh. And better still, there’s just 215 calories!

Ingredients (Serves 2):

• ½ cup cooked bulgur wheat

• 1 (5 oz) can tuna, drained

• ½ cup diced cucumber

• ½ cup chopped tomatoes

• 2 tablespoons chopped parsley

• 2 tablespoons sliced olives (kalamata or green) – or leave whole if you prefer!

For the Lemon-Garlic Dressing:

• 1 tablespoon olive oil

• 1 tablespoon lemon juice

• 1 small garlic clove, minced

• Salt and pepper, to taste

Instructions:

1. Cook bulgur wheat according to package instructions and let cool.

2. In a small bowl, whisk together olive oil, lemon juice, garlic, salt, and pepper.

3. In a mixing bowl, combine bulgur, tuna, cucumber, tomatoes, parsley, and olives.

4. Pour over the dressing and toss gently to combine.

5. Chill or serve immediately — it’s great either way.

Whether you’re powering through a busy workday, fueling post-workout, or just trying to keep your meals fresh andfilling, these high-protein salads deliver the goods. From bold and meaty to light and plant-based, there’s something here for every craving and every kind of eater. Bookmark this list, mix and match your favorites, and let salad be the main event — not the sad side dish.