3 nutrient-dense, high-protein salad recipes

Woman mixing a salad on a table covered in ingredients outdoors.

A salad can make a satisfying lunch or dinner—if you build it right. These three meal-sized salads pair protein with a mix of fresh, plant-forward ingredients for bowls that are colorful, substantial and full of flavor. Each one delivers at least 15 grams of filling protein.

Lemony chicken chopped power salad

Tender chicken and crisp vegetables give this chopped salad plenty of freshness and crunch. Quinoa, toasted almonds, and feta make it feel substantial enough for dinner, while the lemony dressing keeps each bite bright and balanced.

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Salad with grilled chicken, quinoa, tomatoes and a glass with lemons on the side.

Tuna Niçoise salad

This classic Niçoise salad layers tuna and eggs with tender potatoes and crisp green beans for a dish that feels both elegant and substantial. Along with fiber and potassium, the vegetables contribute extra protein, making this colorful salad even more satisfying.

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Salad with tuna, green beans, boiled eggs, potatoes and tomatoes.

Southwest dense bean salad

This take on the dense bean salad trend is packed with protein and fiber and holds up beautifully in the fridge, making it a smart meal-prep option. If you’re preparing it several days ahead, wait to add the avocado until just before eating, or toss it with extra lime juice to help prevent browning.

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Bowl of beans, corn, avocado and onions on a dark blue background.

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