5 Protein-Packed Salad Recipes You Will Love!

Grilled Chicken Caesar Salad

For the Grilled Chicken

  • 2 large chicken breasts

  • 1 tbsp olive oil

  • 1 tsp garlic powder

  • 1 tsp paprika

  • 1/2 tsp salt

  • 1/2 tsp black pepper

  • Juice of 1/2 a lemon

For the Caesar Dressing

  • 1/2 a cup of greek yogurt

  • 2 tbsp olive oil or avocado oil

  • 2 tbsp lemon juice

  • 1 tsp Dijon mustard

  • 1 clove garlic

  • 2 tbsp grated parmesan

  • 1 tsp Worcestershire sauce (optional)

  • Salt & pepper to taste

For the Salad Base

  • 6 cups chopped romaine lettuce

  • 1/2 cup shredded parmesan cheese

  • 1 cup cherry tomatoes, halved

  • 1/2 cucumber, halved

  • 1/2 avocado, diced

  • Whole grain croutons or roasted chickpeas for crunch

Directions

  1. Pound Chicken Breasts to even thickness

  2. Rub with olive oil, lemon juice, and seasonings

  3. Grill over medium-high heat 5-6 minutes per side (internal temp 165°F)

  4. Let rest for 5 minutes, then slice.

Directions

  1. Whisk everything together until creamy.

  2. Adjust salt/lemon to taste

  3. Store in fridge for up to 4 days

Assembly

  1. Toss romaine with 2-3 tbsp dressing.

  2. Add tomatoes, cucumber, avocado, and parmesan

  3. Top with grilled chicken slices

  4. Sprinkle with croutons/roasted chickpeas

  5. Drizzle extra dressing and finish with fresh cracked pepper

Protein Boost: ~40-45g protein per serving (with chicken + Greek yogurt base)

High-Protein Southwest Salad

For the Grilled Chicken

  • 2 large chicken breasts (or thighs for juiciness)

  • 1 tbsp olive oil

  • 1 tsp chili powder

  • 1 tsp cumin

  • 1/2 tsp smoked paprika

  • 1/2 tsp garlic powder

  • 1/2 tsp salt

  • Juice of 1/2 lime

For the Southwest Dressing

  • 1/2 cup plain Greek yogurt

  • 2 tbsp olive oil or avocado oil

  • 2 tbsp lime juice

  • 1 tsp honey

  • 1 tsp taco seasoning (or chili powder + cumin + paprika mix)

  • 1 clove garlic, minced

  • Salt & pepper to taste

For the Salad Base

  • 5-6 cups chopped romaine lettuce

  • 1/2 cup of black beans (rinsed & drained)

  • 1/2 cup corn (fresh, frozen, or grilled)

  • 1/2 cup cherry tomatoes, halved

  • 1/2 avocado, diced

  • 1/4 cup shredded cheese (cheddar, cotija, or Mexican blend)

  • 2 tbsp pumpkin seeds or roasted chickpeas for crunch

  • Optional: sliced jalapenos for heat

Directions

  1. Rub chicken with oil, lime juice, and spices.

  2. Grill or pan-sear 6-7 min per side until 165°F inside.

  3. Rest 5 minutes, then slice.

Directions

  1. Whisk everything together until smooth.

  2. Adjust lime/honey to balance tangy + sweet.

Assembly

  1. Layer romaine in a large bowl.

  2. Top with beans, corn, tomatoes, avocado, and cheese.

  3. Add sliced chicken.

  4. Drizzle with Southwest dressing.

  5. Garnish with pumpkin seeds, jalapenos, and extra lime wedges.

Protein Boost: ~40-45g per serving (with chicken, Greek yogurt, beans & cheese)

High Protein Greek Salad

For the Salad

  • 2 cups chopped romaine lettuce (or mixed greens)

  • 1 cup cherry tomatoes

  • 1/2 cucumbers sliced into half moons

  • 1/4 red onion, thinly sliced

  • 1/2 cup Kalamata olives, pitted and halved

  • 1/2 cup crumbled feta cheese (or reduced-fat feta)

  • 1 small bell pepper, chopped

  • 1/2 an avocado (optional, for healthy fat)

For the Greek Style Dressing

  • 3 tbsp extra virgin olive oil

  • 2 tbsp red wine vinegar

  • 1 tsp Dijon mustard

  • 1 clove garlic

  • 1 tsp dried oregano

  • Salt & pepper to taste

Directions

  1. Prep the protein: Grill or bake chicken with olive oil, lemon, garlic, oregano, salt, and pepper. If using chick peas, roast with paprika and olive oil for extra flavor.

  2. Assemble the salad: in a large bowl, layer greens, cucumber tomatoes, bell pepper, red onion, and olives.

  3. Add protein: Top with your choice of chicken, chickpeas, quinoa, or eggs (or a combo for even higher protein).

  4. Finish with feta: Sprinkle crumbled feta over everything.

  5. Make dressing: Whisk olive oil, vinegar, Dijon, garlic, oregano, salt, and pepper until emulsified.

  6. Serve: Drizzle over salad and toss lightly.

Protein Add-Ons (pick one or combine)

  • 6oz grilled chicken breast (sliced) - 40g of protein

  • 1 can (15oz) chickpeas, drained & rinsed - 15g of protein

  • 1/2 cup cooked quinoa ~11g protein

  • 2 boiled eggs, quartered - ~12g protein

Protein Boost Ideas

  • Double chicken for 60g protein in one salad

  • Add quinoa + chicken for a complete protein + fiber combo

  • Swap feta for cottage cheese crumbles (higher protein, lower fat)

  • Sprinkle hemp seeds or pumpkin seeds for an extra 5-8g of protein

Asian-Inspired Sesame Ginger Salmon Salad

For the Salad

  • 4 cups mixed greens

  • 1 cup shredded red cabbage

  • 1 cup shredded carrots

  • 1 cucumber, sliced into half moons

  • 1 red bell pepper, thinly sliced

  • 2 green onions, chopped

  • 1 tbsp sesame seeds

For the Dressing

  • 3 tbsp rice vinegar

  • 2 tbsp soy sauce (or coconut aminos)

  • 1 tbsp sesame oil

  • 1 tbsp olive oil

  • 1 tsp grated fresh ginger (or 1/2 tsp ground)

  • 1 tsp honey or maple syrup

  • Juice of 1/2 lime

Directions

  1. Marinate salmon: mix soy sauce, sesame oil, honey, and garlic powder. Coat salmon fillets and let sit for 15 minutes.

  2. Cook salmon: Bake at 400°F for 12-15 minutes (or pan-sear) until flakey. Let cool slightly and flake into chunks.

  3. Assemble salad: in a large bowl, layer greens, cabbage, carrots, cucumber, bell pepper, and green onions.

  4. Top with salmon: add flaked salmon and sprinkle with sesame seeds.

  5. Make dressing: Whisk together all dressing ingredients until smooth.

  6. Serve: Drizzle dressing over the salad and toss lightly.

Protein Base

  • 2 salmon fillets (about 6oz each, ~40g protein total)

  • 1 tbsp soy sauce (or coconut aminos)

  • 1 tsp sesame oil

  • 1 tsp honey

  • 1/2 tsp garlic powder

Protein: ~45-50g

Steak & Avocado Protein Bowl

For the Salad Base

  • 4 cups mixed greens

  • 1 cup cherry tomatoes, halved

  • 1 small cucumber, sliced

  • 1/2 red onion, thinly sliced

  • 1 avocado, diced

  • 1/2 cup roasted chickpeas (optional crunch + extra protein)

For the Dressing (Cilantro Lime)

  • 3 tbsp olive oil

  • Juice of 1 lime

  • 1 clove garlic, minced

  • 2 tbsp chopped cilantro

  • 1 tsp honey

  • Salt & pepper to taste

Directions

  1. Cook steak: Season with salt, pepper, garlic powder, and a squeeze of lime. Grill or pan-sear to your preferred doneness, then rest and slice thin.

  2. Prep salad base: Layer greens, tomatoes, cucumber, red onion, avocado, quinoa, and roasted chick peas.

  3. Add protein: Top with sliced steak and sprinkle with feta/cotija.

  4. Make dressing: Whisk together olive oil, lime juice, garlic, cilantro, honey, salt, and pepper.

  5. Serve: Drizzle with dressing and toss lightly.

Protein Base

  • 8oz sirloin steak (~50g protein)

  • 1/2 cup cooked quinoa (~4g protein)

  • 1/4 cup feta or cotija cheese (~5g protein)

Protein: ~59-66g depending on toppings