18 High Protein Salads to Shake Up Your Lunch Routine

Try these 18 protein-forward salad ideas to refresh weekday lunches with satisfying, easy-to-assemble bowls that keep you full and energized. For a protein-packed dessert or make-ahead addition, consider a chocolate chia pudding recipe that complements these salads perfectly: protein-packed chocolate chia pudding.

1. Greek chicken and farro bowl with feta

Grilled chicken and nutty farro deliver solid protein and chew for a filling midday meal. Toss with cucumber, cherry tomatoes, olives and a lemon-oregano dressing for an easy, portable salad.

2. Tuna, white bean, and arugula mix

Canned tuna plus cannellini beans create a hearty, high-protein base that assembles in minutes. Add arugula and a mustard-vinaigrette to keep it bright and lunch-friendly.

3. Lentil, roasted vegetable, and feta platter

Cooked lentils provide plant protein and pair well with roasted carrots, zucchini, and a sprinkle of feta. Make a big batch of lentils for several lunches to streamline prep.

4. Quinoa, edamame, and avocado bowl

Quinoa and shelled edamame form a complete protein foundation with creamy avocado for texture. Pair this with a citrus dressing and a quick high-protein smoothie from this roundup when you want a fuller meal: high-protein smoothie roundups.

5. Salmon niçoise-style salad

Flaked cooked salmon, hard-boiled eggs, and green beans turn a classic into a protein-rich lunch that travels well. Use olive oil and Dijon for a simple dressing that won’t overpower the fish.

6. Chickpea, spinach, and tahini salad

Mashed chickpeas plus whole chickpeas increase the protein load while tahini adds richness and creaminess. Toss with baby spinach and lemon for a fast, satisfying bowl.

7. Turkey Cobb with Greek yogurt dressing

Leftover turkey or rotisserie turkey breast makes a lean, protein-heavy Cobb when paired with egg, tomato, and avocado. Swap mayo for Greek yogurt in the dressing to boost protein further.

8. Shrimp, mango, and black bean salad

Quick-cooked shrimp and fiber-rich black beans create a light yet protein-forward tropical salad. Lime, cilantro, and diced mango keep flavors fresh and lunch-appealing.

9. Steak, blue cheese, and walnut greens

Sliced grilled steak adds hearty protein to peppery greens; a few walnuts and blue cheese provide texture and richness. Serve warm or room temperature for a versatile lunch option.

10. Cottage cheese, cucumber, and herb bowl

Cottage cheese is an underused protein powerhouse for salads—combine with cucumber, dill, and chives for a creamy, high-protein midday bowl. Prep portions in jars for grab-and-go lunches.

11. Tofu, kale, and sesame salad

Firm tofu pan-seared and tossed with massaged kale and sesame dressing makes a plant-based, protein-packed lunch. Press the tofu ahead to improve texture and speed up assembly.

12. Black-eyed pea and roasted pepper salad

Black-eyed peas bring hearty plant protein and work well with roasted bell peppers and scallions. For a rounded meal, pair this salad with one of the best high-protein smoothies listed here on busy days: best high-protein smoothies for weight loss.

13. Tempeh, brown rice, and broccoli bowl

Crisped tempeh plus brown rice and roasted broccoli create a filling bowl with fermented flavor and solid protein. A simple soy-ginger dressing ties the components together.

14. Smoked salmon, beet, and quinoa salad

Smoked salmon and quinoa combine for a smoky, protein-centric salad that’s fast to assemble with pre-cooked quinoa and pre-sliced smoked fish. Add arugula and a light dill dressing.

15. Mexican chicken, corn, and pinto bean salad

Shredded chicken, pinto beans, and grilled corn deliver familiar southwestern flavors and dependable protein. Lime, cilantro, and a touch of cumin make this an easy meal-prep winner.

16. Greek yogurt tuna salad with crispy veg

Swap mayo for plain Greek yogurt in tuna salad to up the protein and reduce heaviness; serve over mixed greens with thin-sliced radishes and bell pepper for crunch. This version is quick to prepare and holds well for lunches.

17. Peanut chicken cold noodle salad

Sliced chicken and edamame with chilled rice noodles and a peanut-lime dressing make a protein-rich, refreshing option for warm weekdays. Pack dressing separately to keep noodles firm until lunchtime.

18. Egg, avocado, and lentil power bowl

Hard-boiled eggs plus lentils and avocado form a balanced, protein-forward bowl that’s easy to scale for meal prep. Finish with a bright vinegar dressing for contrast.

Conclusion

Use these 18 ideas to rotate high-protein salads into your weekly lunch plan and simplify shopping and prep. For an extended list and variations, check the curated roundup of high-protein salad recipes at Slimming Violet’s high-protein salad roundup, and if you want a sample meal sequence to pair with these salads, see a really simple meal plan v.18.