5 high-protein salad recipes guaranteed to fill you up

Our delicious high-protein salad ideas are healthy, nutritious and quick to make

A high-protein salad featuring feta and pomegranate
(Image credit: Future)

In many ways, a high-protein salad is the perfect meal. A mix of fresh vegetables, leafy greens and that all-important protein hit is always  going to be a recipe for healthy eating success.

Protein has many benefits. It's essential for building strong, healthy muscles and bones, helps with tissue repair, and keeps our skin and hair in good condition.

Of the three main macronutrients that are core to our diets (the other two being fats and carbohydrates), protein is by far the most filling. A recent scientific review concluded that high-protein diets increase satiety (feeling full) more than diets of lower protein content - which means a high-protein salad for lunch will keep hunger at bay right through until dinnertime.

Happily, our high-protein salad recipes are also incredibly tasty, packed with essential nutrients and super quick to make. Happy lunching!

1. Chickpea, broccoli and bacon salad

A high-protein salad featuring chickpeas, broccoli and bacon

(Image credit: Future)

Nutritional info:

  • 341 calories
  • 18g fat (4g sat fat)
  • 21g carbs
  • Prep time: 15 mins
  • Cook time: 15 mins
  • High fiber
  • High protein
  • Gluten free
  • 2 of your 5 a day
  • Serves 4
  1. Grill 2oz/50g lean bacon until crispy (use one of the best grills for lean results); drain on kitchen paper. 
  2. Blanch 9oz/250g broccoli in boiling salted water for 3 minutes, then drain and refresh under cold running water. 
  3. Whisk together 3tbsp extra-virgin olive oil and 2tbsp sherry vinegar and season. 
  4. Toss the broccoli, 1.75lbs/800g drained chickpeas, 4 roasted and sliced red peppers and a handful of rocket in the dressing. 
  5. Put into a serving bowl, then roughly chop the bacon and scatter over. 
  6. Season and serve.

2. Greek salmon salad

A high-protein salad featuring salmon

(Image credit: Future)

Nutritional information (per serving):

  • 646 calories
  • 51g fat (12g sat fat)
  • 7.5g carbs
  • Prep time 15 mins
  • Cook time 15 mins
  • High protein
  • Gluten free
  • 2 of your 5 a day
  • Serves 4

Method:

  1. Heat the oven to 180C/Gas 4. 
  2. Season 4 salmon fillets and cook for 10-12 mins, until they flake easily. 
  3. Remove from the oven, break into flakes and let cool. 
  4. In a small bowl, soak ½ sliced red onion in 3.5fl oz/100ml red wine vinegar and 1tsp sugar for 10 mins, then combine with 3.5fl oz/100ml extra-virgin olive oil, 1 finely chopped anchovy fillet and 1 small crushed garlic clove.
  5. Place 1 chopped and deseeded cucumber, 3.5oz/100g halved baby tomatoes, 4 chopped plum tomatoes, 15 pitted olives, 2tsp dried oregano, and 1 chopped bunch of mint in a salad bowl. 
  6. Add 5oz/150g feta cheese and the salmon and pour over the dressing.

3. Feta and pomegranate salad

A high-protein salad featuring feta and pomegranate

(Image credit: Future)

Nutritional information (per serving):

  • 571 calories
  • 35g fat (9g sat fat)
  • 34g carbs
  • High protein
  • High fiber
  • 3 of your 5 a day
  • Prep time: 30 mins
  • Cook time: 30 mins
  • Serves 2

Method:

  1. Heat the oven to 200C/Gas 6. 
  2. Peel and chop 1lb/500g of mixed root vegetables into similar-sized chunks, then toss with 1tbsp olive oil and 1tsp ras el hanout. Roast for 20-30 mins, tossing halfway through cooking. 
  3. Toss the cooked vegetables with 1tbsp chopped parsley.
  4. Divide 2oz/50g rocket between 2 plates and top with the veg. 
  5. Mix 1tbsp tahini, 4tbsp fat-free Greek yogurt and the juice of ½ lemon with a little water, so you can drizzle it over the salad. 
  6. Top with 4tbsp pomegranate seeds, 3tbsp mixed seeds, and 3.5oz/100g feta. Sprinkle over some chia seeds for an extra protein hit. 

4. Puy lentil salad

A high-protein salad featuring puy lentils

(Image credit: Future)

Nutritional information (per serving):

  • 300 calories
  • 10.5g fat (6g sat fat)
  • 26g carbs
  • Low calorie
  • High protein
  • Gluten free
  • 2 of your 5 a day
  • Prep time: 10 mins
  • Serves 2

Method:

  1. Gently toss together 7oz/200g ready-to-eat lentils, 7oz/200g halved cherry tomatoes and 3.5oz/100g rocket leaves and pile into a serving bowl. 
  2. Scatter over 8 mini mozzarella balls, 10 caper berries and fresh basil leaves. 
  3. Drizzle the salad with 1tbsp balsamic glaze to serve.

5. Chicken and cashew satay salad

A high-protein salad featuring chicken and cashews

(Image credit: Future)

Nutritional information (per serving):

  • 430 calories
  • 25g fat (12g sat fat)
  • 12g carbs
  • Low calorie
  • High protein
  • 1 of your 5 a day
  • Prep time: 20 mins
  • Cook time: 5 mins
  • Serves 4

Method:

  1. Whisk together 1 chopped shallot, 3 crushed garlic cloves, ½ chopped red chili, 2oz/50g cashew nut butter, 3.5fl oz/100ml coconut milk, 1.7fl oz/50ml coconut water, ½tsp honey, a dash of fish sauce and the zest and juice of ½ lime. Season and set aside. 
  2. Brush 2 quartered baby gem and 4 small chicken breasts with rapeseed oil. 
  3. Heat a griddle plan or use a health grill to griddle the lettuce for 1 min per side and remove. 
  4. Griddle the chicken, turning halfway, until cooked through, then slice. 
  5. In a large bowl, combine the chicken with ½ ribboned cucumber, ¼ sliced red cabbage, 3.5oz/100g halved cherry tomatoes and 5oz/140g mixed leaf salad. Sprinkle with 2tbsp cashews and 1tbsp coconut flakes. 
  6. Drizzle with the dressing and serve.
Fit&Well
Fit&Well

The Fit&Well team is all about helping you meet your health and fitness goals in ways that are fun and achievable.