Need some salad protein ideas? I've got ya covered! Salads are a fantastic go-to healthy meal for many - but they can easily skimp out on the protein if you're not intentional about including it. As a registered dietitian, I'm sharing why I recommend adding protein to a salad, along with 21 salad protein ideas.
Why You Want to Prioritize Protein for Salads
It’s smart to prioritize protein for a variety of reasons. It’s one of three macronutrients, along with fat and carbohydrates, Including all three macronutrients at the majority of your meals create better balanced meals, which can help provide the nourishment you need and optimize your satisfaction from meals.
Adding protein to your salad can:
- Help your salad keep you full and satisfied for longer.
- Lead to better balanced blood sugars, which can also lead to more stable energy levels.
- Reduce cravings.
- Keep you fuller longer
- Aid in muscle recovery
- Promote weight management
21 Salad Protein Ideas:
1. Chicken
Chicken is a quick and easy high protein salad addition with lots of built in options, like chicken breast, tenderloins, and thighs. You can also prepare them many ways - grilled, shredded or pulled, roasted, baked, or (my current favorite for a quick pinch) - in the air fryer. For the sake of ease you can totally use leftover chicken or even something like rotisserie chicken from the store.
Chicken Recipes to Try:
- Air Fryer BBQ Chicken
- Southwest Chicken Avocado Salad
- Honey Mustard Chicken Salad
- Healthy Buffalo Chicken Dip
Chicken Nutrition: A 3.5-ounce (100-gram) serving of cooked chicken breast provides 165 calories, 31 grams of protein, and 3.6 grams of fat.
2. Steak or Beef
Red meat can sometimes get a bad reputation, but it’s actually a nutrient-dense protein! Red meat is an excellent source of niacin, vitamin B6, vitamin B12, phosphorus, zinc, and iron, with a 100-gram serving providing over 25% of the recommended daily intake for these nutrients. You can top a salad with a lean cut of steak, or even with ground beef, like taco-seasoned beef for a taco salad.
Beef Recipes to Try on a Salad:
Beef Nutrition: A 3.5-ounce (100-gram) serving of cooked top loin, lean beef provides 155 calories, 23 grams of protein, and 6.4 grams of fat.
3. Turkey
Turkey is another versatile salad protein option with options anywhere from deli turkey, ground turkey, or roast turkey, like leftover Thanksgiving turkey. It's a lean protein, providing other micronutrients as well.
Turkey Recipes to Try on a Salad:
- Air Fryer Turkey Breast
- Easy Turkey Meatballs
- Turkey BLT Lettuce Cups (you can take the turkey BLT salad mixture and place it on top of a salad instead of lettuce cups)
Turkey Nutrition: A 3.5-ounce (100-gram) serving of 93% lean ground turkey provides 220 calories, 27 grams of protein, and 11.6 grams of fat.
4. Chicken Sausage
While not a traditional choice, chicken sausage can be a delicious addition to a salad. Chicken sausage is typically higher in protein and lower in fat and calories than traditional pork sausage. Plus a lot of brands have come up with a tremendous variety of chicken sausage flavors, which can help keep your salad flavorful and satisfying. Amp up the flavor even further by air frying, roasting, or searing chicken sausage slices first. Or make a sheet pan dish and add roasted vegetables and chicken sausage on top of a bed of leafy greens.
Chicken Sausage Recipes to Try:
Chicken Sausage Nutrition: Nutrition will vary depending on the brand and flavor used, but one link of Aidell’s Chicken & Apple Smoked Sausage provides 180 calories, 13 grams of protein, and 12 grams of fat.
5. Tofu
Tofu is a fantastic plant-based protein source. If you’re new to tofu, it’s great at absorbing whatever flavors you cook with it, and can also be transformed into a deliciously crispy dish by roasting, pan frying, or air frying.
Tofu Recipes to Try:
- None on the site yet, but stay tuned!
Tofu Nutrition: A 100-gram serving of extra firm tofu provides 98 calories, 10 grams of protein, and 5.2 grams of fat.
6. Hard Boiled Eggs
Hard boiled eggs are a very convenient salad protein topper. They can pretty easily be made and meal prepped for a few days at a time. And if you’re really short on time, you can even buy pre-made hard boiled eggs at many grocery and convenience stores. Oh, and if you’re concerned if eggs are healthy, they are - and not just the egg whites! The egg yolks also provide a little protein, but store a tremendous amount of nutrients, like fat-soluble vitamins and essential compounds like choline.
Hard Boiled Egg Recipes to Try:
- 3 Ways to Make Hard Boiled Eggs (the Instant Pot is my favorite!)
- Avocado Veggie Egg Salad
- Avocado Deviled Eggs
Egg Nutrition: One large egg provides 74 calories, 6 grams of protein, and 5 grams of fat.
7. Deli Meat
Channel a classic chef’s salad or deli cobb salad by adding deli meat to your salad. Deli meat comes in a variety of meats, like turkey, chicken, ham, and roast beef, and most are fairly lean protein options. You can also add more flavor by choosing options like peppery roast beef or buffalo deli chicken.
Concerned about nitrates/ nitrites or the high sodium content of deli meat? Here are a couple suggestions:
- Choose a deli meat option with minimal ingredients - Trader Joe’s makes a deli turkey where the only ingredients are turkey and salt.
- Choose lower sodium options.
- Remember that one single food typically doesn’t determine your health - it’s your overall daily eating pattern that matters most.
Deli Meat Nutrition: Nutrition will vary based on the type of meat, but a 100-gram serving of deli turkey breast provides 112 calories, 13.5 grams of protein, and 3 grams of fat.
8. Crab Meat
Crab meat and imitation crab meat alike can both provide protein as a salad addition, but crab meat contains more protein. Imitation crab meat is significantly more affordable, though, so if that’s your preference, that’s fine, too - all foods can fit in a balanced diet! You can use fresh crab, canned crab, crab cakes, or make a crab salad. Lots of options!
Crab Meat Nutrition: A 100-grab of steamed, hard-shell crab provides 82 calories, 18 grams of protein, and 0.7 grams of fat.
Imitation Crab Meat Nutrition: a 100-gram serving provides 95 calories, 8 grams of protein, and 0.5 grams of fat.
9. Salmon
Salmon is a fantastic seafood option, packed with protein. And whether you use fresh, frozen, canned, or smoked, salmon is also a great source of the essential omega-3 fatty acids eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). These omega-3 fatty acids can help promote a variety of health benefits, including decreased inflammation and reduced blood pressure. Most health organizations recommend that healthy adults consume 250-1000 mg of combined EPA and DHA per day. One 3.5-ounce portion of salmon contains anywhere from 2200-2300 mg.
Salmon Recipes to Try:
- Easy Salmon Patties
- Foolproof Instant Pot Salmon
- Grilled Salmon with 4 Ingredient Orange Herb Marinade
Salmon Nutrition: A 3.5-ounce (100-gram) serving provides 156 calories, 27 grams of protein, and 5.6 grams of fat.
10. Shrimp
Shrimp is another popular seafood choice, and it makes an excellent protein for salads. It’s full of lean protein and a variety of micronutrients (like selenium, iron, vitamin B12). Shrimp also comes in a variety of forms, like fresh, frozen, canned, or already cooked from the store. Buying something like pre-cooked shrimp from your fish counter at your store can be an easy way to have proteins ready-to-go for a couple days worth of salads.
Shrimp Nutrition: 3.5-ounces (100-grams) of cooked shrimp provides 99 calories, 24 grams of protein, and 0.3 grams of fat.
11. Tempeh
Tempeh is another plant-based protein option. It has Indonesian roots and is typically made from fermented soybeans, although it can be made from other beans and whole grains, too. It’s chewy, firmer than tofu, and bears a nutty flavor. It can be prepared in lots of ways, like grilling, frying, pan-frying, air-frying, sauteing, or baking. Don’t forget to toss it in a marinade before you cook it to add more flavor and fun!
Tempeh Nutrition: A 3.5-ounce serving (100-grams) provides 195 calories, 20 grams of protein, and 11.4 grams of fat.
12. Beans
Beans are an incredibly versatile plant-based protein. Unlike tofu and tempeh, most beans and legumes are not complete proteins. Which is fine, it just means that they can be paired with other foods at your meal or throughout the day to ensure you’re consuming all essential amino acids. Try pairing beans with rice, breads, or crackers to create a complete protein. Beans are also a great source of carbohydrates and fiber, a resourceful food that does a lot for us nutritionally!
Bean Recipes to Try:
Bean Nutrition: 100-grams of cooked black beans (a little more than half a cup) provides 132 calories, 9 grams of protein and 0.5 grams of fat.
13. Lentils
Lentils are another plant-based protein packed with lots of nutrition. Similar to beans, they’re not a complete protein (again - not a dealbreaker by any means! Just good to be aware of!). They also pack in a lot of fiber and can help promote heart health, improved cholesterol, digestive health, and weight management.
Lentil Recipes to Try:
Lentil Nutrition: 100-grams of cooked lentils (a little more than half a cup) provides 116 calories, 9 grams of protein, and 0.4 grams of fat.
14. Chickpeas
Chickpeas, or garbanzo beans, are a type of bean or legume, but I personally love them so much they get their own highlight. Just like other beans, chickpeas are an incomplete protein that also are a source of carbohydrates and an excellent source of fiber. But one of things I love most about chickpeas is that they’re so versatile. You can air fry, roast, or pan-fry them to make them crispy and delicious, toss them in salads, or transform them into dips (they can totally be used in this pizza dip!) or even sweets (like these healthy buckeyes).
Chickpea Recipes to Try:
Chickpea Nutrition: 100 grams of cooked chickpeas (a little over a half cup) provides 164 calories, 9 grams of protein, and 2.6 grams of fat.
15. Edamame
Edamame, or soy beans, are similar in texture to many beans, but being soy-based like tofu and tempeh, they’re a complete protein. They make a delicious, and colorful, addition to salads that provide fiber, protein, and vitamins and minerals.
Edamame Nutrition: A 100-gram serving (a little over a half cup) provides 121 calories, 12 grams of protein, and 5.2 grams of fat.
16. Cheese
Cheese is a source of fat, but it also provides protein, too. As a dietitian, I don’t typically think of cheese as a main protein source of a meal, but it can really contribute to the overall protein content of a meal.
Cheese Recipes to Try:
- Southwest Avocado Chicken Salad with Pepperjack Cheese
- Air Fryer Mozzarella Sticks
- Kale Caprese Salad with Fresh Mozzarella
- Garlic Parmesan Chicken Tenders
- Brie Stuffed Mini Peppers
Cheese Nutrition: the nutrition will vary based on the type of cheese, but one slice (17 grams) of cheddar cheese provides 70 calories, 4 grams of protein, and 5.9 grams of fat.
17. Nuts & Seeds
Nuts and seeds are also primarily a fat source, but can provide a little protein, too. To be clear, if you’re looking for a primary protein source to significantly contribute to protein, you’re going to be better off choosing something like chicken or salmon. But nuts and seeds can contribute, too! And there are so many types and ways you can use them. Try:
- Walnuts in a waldorf salad
- Pecans in a harvest salad with chopped apples and white cheddar
- Pumpkin seeds in a kale salad with dried cranberries
- Peanuts in a Thai-inspired salad
- Almonds in a salad with fresh berries and goat cheese
- Sunflower seeds in a house salad
- Hemp hearts sprinkled on a Caesar salad
- Pistachios in a baby arugula salad
Nutrition information will vary based on the nut or seed, but two tablespoons of dry roasted almonds provides 113 calories, 3.4 grams of protein, and 9.8 grams of fat.
18. Whole Grains
Whole grains? For protein? Okay, so yes - whole grains are primarily a carbohydrate source, but did you know they contribute a little protein as well? Check out the protein content of several whole grains:
- Whole wheat (i.e. turn a slice of whole wheat bread into whole wheat croutons, or use whole wheat pasta noodles): 1 slice of whole wheat bread provides 82 calories, 4 grams of protein, and 1 gram of fat.
- Teff: ½ cup of cooked teff provides 128 calories, 5 grams of protein, and 0.8 grams of fat.
- Kamut:½ cup of cooked kamut provides 114 calories, 5 grams of protein, 0.7 grams of fat
- Quinoa: ½ cup of cooked quinoa provides 111 calories, 4 grams of protein, and 1.8 grams of fat.
- Brown rice: ½ cup of cooked long grain brown rice provides 124 calories, 3 grams of protein, and 1 gram of fat.
None of these whole grains provide a significant amount of protein on their own, but I think it’s important to recognize the minor ways that protein can add up from ingredients like whole grains, nuts, seeds, and cheeses.
19. Burger Patties
A burger can make a fun salad addition! Or truly, any kind of “patty” type food. Think along the lines of beef burgers, turkey burgers, shrimp burgers, salmon patties, crab cakes, etc. These can be a really convenient option, too, with some stores like Trader Joe’s selling frozen shrimp burgers, turkey burgers, beef burgers, and even high protein veggie burgers!
Remember that convenience is not synonymous for “bad” and if something like a convenient frozen turkey burgers helps bring some balance to your salad, that’s A-okay in my book!
20. Chickpea Pasta
If you’re a fan of pasta salads or love adding some noodles to your salad, I 10/10 recommend trying chickpea pasta. For most brands, the only ingredient is chickpeas. Some brands, like Banza, contain chickpeas, pea starch, tapioca, and xanthan gum.
Nutrition information may vary on the brand, but a 2 ounce (56 gram) dry serving of Banza chickpea pasta provides 190 calories, 11 grams of protein, and 3 grams of fat.
21. Leftovers
Okay, wait, what? Leftovers? Yes! Now this won’t apply to all types of leftovers, but if you’re looking for easy salad proteins, sometimes you need to look no further than your leftovers! Repurposing leftovers over a salad can be a great way to reduce food waste, create more balanced meals with less effort, and change up your leftovers slightly, if you don’t like to eat the same thing all the time.
Some of my personal favorites:
- Healthy Chicken Cordon Bleu is delicious chopped on top of a salad.
- Air Fryer BBQ Chicken - add to a coleslaw veggie based salad and try with my Southwest Salad Dressing!
- Baked Chicken Tacos can be turned into a delicious taco salad.
- These Taco Stuffed Peppers also can contribute to another awesome taco salad!
Pair a Salad with Protein on the Side
Hopefully you can see by now that there are many protein for salad ideas! But if you’re still not feeling it, know, too, that you can always pair your salad with a protein on the side. Some of my favorite ideas include:
- Greek yogurt (try my chocolate yogurt for something sweet!)
- Hard boiled eggs
- Cottage cheese
- Protein smoothie
- A sandwich
- This blueberry toast provides 9 grams of protein!
- Soup (this carrot lentil soup has 7 grams of protein and is quite popular!)
Salad Recipe Inspiration
- Southwest Avocado Chicken Salad
- Honey Mustard Chicken Salad
- Greek Lentil Salad
- Winter Cranberry Kale Salad (add a protein!)
- Zucchini Noodle Antipasto Salad (try adding some chicken sausage!)
- Mango Chicken Salad
TL;DR: Add Some Protein to Your Salad!
There are countless options, even vegetarian ones, that give you plenty of salad protein inspiration. Prioritizing protein in a salad will help turn your salad into a more well-balanced meal that will actually keep you nourished and full. Consistently prioritizing protein can help support weight management, diminish cravings, aid muscle recovery, and better balance blood sugars.
Note: All nutrition information came from the USDA’s FoodData Central.
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