It's Salad Season! Here Are 9 of the Best High-Protein Salad Recipes

It's Salad Season! Here Are 9 of the Best High-Protein Salad Recipes originally appeared on Parade .

There's nothing more refreshing than a salad in the summer. Whether it's a citrus-based salad with a lemon vinaigrette or something more dense and hearty like an egg salad , you truly can't go wrong. The best part? There's no shortage of variety in this department, and there are ways to make a salad even more filling and substantial. One tried-and-true method? Add protein .

Yes, a traditional salad can pack a more filling punch with different add-ins to bolster its protein content. These additions will help you meet your daily protein needs and keep you feeling full and satisfied for longer.

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How Much Protein Do You Need?

The amount of protein you need will depend on a variety of factors like age, activity level, and overall health, according to Lauren Manaker, MS, RDN, LD ,a registered dietitian based in Charleston, SC.

"A general guideline is around 0.36 grams per pound of body weight (or 0.8 grams per kilogram)," Manaker tells Parade. "Protein is essential because it helps build and repair tissues, supports immune function and keeps you feeling fuller for longer."

With that in mind, there are certain groups of people who may need more protein to meet their specific needs. "For example, perimenopausal women often experience changes in muscle mass and bone density, making adequate protein intake vital for maintaining strength and supporting overall health during this transitional phase," Manaker says. "Similarly, athletes have higher protein demands due to the physical stress placed on their bodies during training and competition and protein helps repair muscle damage and supports recovery."

Related: It's Soup Season! Here Are 21 of the Best High-Protein Soup Recipes

Good Sources of Protein in Salads

When thinking about how to add more protein to a salad, Manaker has a few suggestions on the types of recipes to look for. 

For starters, you can't go wrong with adding nuts, particularly pistachios , to your next bowl of greens. 

"Pistachios are a fantastic addition to salads, offering both delicious flavor and a boost of plant-based protein," Manaker says. "In fact, pistachios are a complete protein, meaning they contain all nine essential amino acids that your body needs but cannot produce on its own." 

Outside of pistachios, you may want to consider adding meat and fish for a high-protein salad. 

Related: 21 of the Best High-Fiber Soup Recipes To Make for Dinner

"Lean cuts of steak are a fantastic addition to a salad for protein because they provide a high-quality source of essential nutrients without adding excessive fat," she explains. "Additionally, cooked and peeled shrimp is quick to prepare, low in calories yet rich in high-quality protein, which helps build and repair tissues while keeping you full and satisfied." 

Other sources of protein that you can consider when looking for high-protein salad recipes include chickpeas and edamame. These are particularly good for those following a vegan and vegetarian diet, according to Manaker. 

"Edamame is rich in plant-based protein, making them an excellent choice for vegetarians, vegans or anyone looking to increase their protein intake," she says. "Just half a cup of edamame contains around 9 grams of protein, along with essential amino acids that support muscle health and repair."

At the end of the day, you need to find protein sources to add to your salads that you'll actually enjoy eating and can have easy access to when you need them.

The 9 Best High-Protein Salad Recipes

1. Green Papaya and Shrimp Salad

Looking for a salad with bright and bold flavors? This green papaya and shrimp salad should be your next go-to for the summer. Be sure to use small, halved shrimps and  ¾ pounds of green papaya to have the perfect bite every time. 

Protein (per serving):8 grams. 

Get the recipe here.

Related: 'I'm a Cardiologist—This Is the One Thing I Add to Almost Every Meal

2. Citrus Orzo Salad with Smoked Salmon

There's nothing better than a flaky fish like salmon to add to a salad to give it an extra protein boost. The whole wheat orzo pasta mixed with the pieces of salmon and doused in a citrus vinaigrette give it a sweet and savory flavor on top of a bed of baby greens.

Protein (per serving):12 grams.

Get the recipe here .

3. Marinated Kale Salad with Apples and Oranges

As The Wiggles once said, "fruit salad, yummy yummy." In all seriousness, this marinated kale salad with apples and oranges is one delicious option if you're looking for a refreshing pick this summer. The addition of the raw sunflower seeds give it a welcome crunch while the white wine vinegar dressing is subtle yet tangy. For added protein, you can toss some grilled chicken or salmon in to boost the content depending on what your goals are.

Protein (per serving):7 grams.

Get the recipe here .

4. Wildfire Chicken Salad

Fans of Bob Evans can rejoice with this copycat recipe that includes corn, grilled chicken , black beans, grape tomatoes, green onions and tri-colored tortilla chips. In less than 15-minutes you can have yourself a crunchy flavorful salad that will hit the spot at dinner time.

Protein (per serving):39 grams.

Get the recipe here .

5. Grilled Chicken Salad

There's nothing wrong with a simple grilled chicken salad. This is one of Martha Stewart's favorites and is packed with protein thanks to the smoky grilled chicken and is seasoned using ingredients such as fresh mint leaves, freshly ground pepper and minced garlic. 

Protein (per serving):64 grams of protein.

Get the recipe here.

6. Salmon Salad with Blueberry Vinaigrette 

As Manaker mentioned above, fish is a great source of protein for salads and this high protein recipe with salmon and blueberry vinaigrette combines the savory and sweet for a unique flavor profile you'll love. Don't forget to drizzle the dressing on top to add moisture. 

Protein (per serving):25 grams.

Get the recipe here.

7. Sweet Southern Veggie Egg Salad 

Egg salad lovers will fall head over heels for this creamy option using mayonnaise, Greek yogurt , dijon mustard, chopped celery and shredded carrots. For some added health benefits, you can put this on top of a bed of lettuce or on two slices of bread depending on what you're craving. 

Protein (per serving):15 grams.

Get the recipe here.

8. White Bean Salad

White beans are often overlooked when it comes to eating as a source of protein but hopefully this recipe will put it back on your radar. In less than 15 minutes, you'll have a bowl of capers, roasted red peppers and white beans that you can eat on its own or on top of some romaine or iceberg lettuce. 

Protein (per serving):15 grams.

Get the recipe here.

9. Quinoa Salad

Quinoa is one of the highest protein grains you can get your taste buds on, however, it tastes best when dressed up a bit. This high-protein salad recipe is enhanced with frozen peas, red bell peppers, scallions and lemon juice. 

Protein (per serving):5 grams.

Get the recipe here.

Up Next:

Related: 7 Signs You're Not Getting Enough Protein, According to Health Experts

Source

• Lauren Manaker, MS, RDN, LD ,a registered dietitian based in Charleston, SC

It's Salad Season! Here Are 9 of the Best High-Protein Salad Recipes first appeared on Parade on Jun 21, 2025

This story was originally reported by Parade on Jun 21, 2025, where it first appeared.