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A colorful high-protein salad bowl with grilled chicken, chickpeas, fresh spinach, cucumbers, cherry tomatoes, red onion, and feta cheese, garnished with seeds and drizzled with dressing.

Best Protein-Rich Salads for Lunch – Tasty, Filling, and Easy to Make

Mimi
Enjoy these high-protein lunch salads that are nutrient-dense, satisfying, and easy to prepare. Whether you're meal prepping for the week or looking for a quick, healthy lunch, these salads provide the perfect balance of protein, fiber, and fresh ingredients.
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Prep Time 15 minutes
Cook Time 10 minutes
Total Time 25 minutes
Course Healthy Lunch, Main Course, Salad
Cuisine American, Health-Conscious, High-Protein, Mediterranean
Servings 4 people

Equipment

  • 1 Large Mixing Bowl For tossing the salad
  • 1 Cutting Board To chop vegetables and proteins
  • 1 Knife For slicing ingredients
  • 1 Measuring Cups & Spoons For accurate portioning
  • 1 Salad Spinner To keep greens crisp (optional)
  • 1 Airtight Containers For meal prep and storage

Ingredients
  

Protein Choices (Pick One or Mix & Match)

  • 1 lb Grilled Chicken Sliced or diced
  • 1 cup Quinoa Cooked
  • 1 cup Chickpeas Drained and rinsed
  • 1 cup Edamame Shelled
  • 1 cup Salmon Flaked cooked or smoked
  • 1 block Firm Tofu Cubed and pan-seared

Salad Base

  • 4 cups Mixed Greens Spinach kale, arugula, or romaine
  • 1 cup Cherry Tomatoes Halved
  • 1/2 cup Cucumber Diced
  • 1/2 cup Bell Peppers Sliced
  • 1/4 cup Red Onion Thinly sliced
  • 1/4 cup Carrots Shredded

Healthy Fats & Crunch

  • 1/2 Avocado Sliced
  • 1/4 cup Nuts Almonds walnuts, or cashews
  • 2 tbsp Seeds Chia sunflower, or pumpkin seeds
  • 1/4 cup Feta Cheese Optional for extra flavor

Dressing Options (Pick One)

  • 2 tbsp Olive Oil Base for dressing
  • 1 tbsp Lemon Juice Freshly squeezed
  • 1 tbsp Greek Yogurt For creamy texture
  • 1 tsp Dijon Mustard Adds a tangy kick
  • 1 tsp Honey Optional for sweetness
  • 1/2 tsp Garlic Powder Enhances flavor
  • 1/2 tsp Salt & Pepper To taste

Instructions
 

Step 1: Prepare the Protein

  • If using grilled chicken, cook and slice it into strips.
  • For quinoa or chickpeas, rinse and cook as needed.
  • If using tofu, pan-sear for a crispy texture.
  • Set protein aside for assembly.

Step 2: Chop and Prep the Vegetables

  • Wash and dry all vegetables.
  • Slice cherry tomatoes, cucumbers, bell peppers, red onion, and carrots.
  • If using avocado, slice just before serving to prevent browning.

Step 3: Make the Dressing

  • In a small bowl, whisk together olive oil, lemon juice, Greek yogurt, mustard, honey, and seasonings.
  • Taste and adjust seasoning if needed.

Step 4: Assemble the Salad

  • In a large mixing bowl, add the greens as the base.
  • Top with protein, chopped vegetables, nuts, and seeds.
  • Drizzle with homemade dressing and toss gently to combine.

Step 5: Serve or Store for Meal Prep

  • Serve immediately for a fresh salad.
  • For meal prep, store in airtight containers and keep the dressing separate until ready to eat.

Notes

Notes & Variations:

✔ Keto-Friendly: Skip quinoa and chickpeas, and add more avocado and nuts.
✔ Vegetarian/Vegan: Use tofu, quinoa, or chickpeas instead of meat.
✔ Gluten-Free: Ensure ingredients are naturally gluten-free.
✔ Make-Ahead Tip: Store dressing separately to keep salads fresh.

Storage & Reheating:

🔥 Refrigeration: Store in an airtight container for up to 3 days.
🔥 Dressing Storage: Keep in a sealed jar and shake before use.
🔥 Meal Prep Hack: Pack in mason jars, layering heaviest ingredients at the bottom to maintain freshness.
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