Tasty Examples of High-Protein Salads for Weight Loss That Actually Fill You Up

The Best Examples of High-Protein Salads for Weight Loss

Let’s start with what you came for: real examples of high-protein salads for weight loss that taste good, use normal ingredients, and actually keep you full. These aren’t fussy restaurant recipes; they’re the kind of bowls you can assemble from a grocery store rotisserie chicken, a can of beans, or leftover roasted veggies.

Each example below aims for about 25–35 grams of protein per serving, which research suggests can support appetite control and muscle maintenance when you’re trying to lose weight.¹

Classic Grilled Chicken Power Salad (Everyday Example of a High-Protein Salad)

This is the weeknight workhorse. When people ask for a simple example of a high-protein salad for weight loss, this is usually what I describe.

Protein base: Grilled chicken breast (about 4–5 ounces)

Add-ins: Mixed greens, cherry tomatoes, cucumber, red onion, shredded carrots, and a sprinkle of feta or goat cheese.

Carb & fiber: Half a cup of cooked quinoa or farro folded into the greens.

Healthy fats: A small handful of sliced almonds or pumpkin seeds, plus an olive oil–based vinaigrette.

Why it works for weight loss:

• Chicken breast is lean and high in protein, so you get a lot of fullness for relatively few calories.
• Quinoa or farro add fiber and texture, so the salad feels like a full meal, not a side.
• A measured drizzle of olive oil (about 1–2 tablespoons) gives you flavor and satiety without going overboard.

If you want more variety, swap chicken for turkey breast or grilled shrimp and you still have one of the best examples of high-protein salads for weight loss.

Mediterranean Tuna & Chickpea Salad (No-Cook Example of High-Protein Meal Prep)

When you don’t want to cook, canned tuna steps in. This is one of my favorite real examples of high-protein salads for weight loss that you can prep in under 10 minutes.

Protein base: Canned tuna in water (drained) plus canned chickpeas (rinsed).

Add-ins: Chopped cucumber, bell pepper, red onion, grape tomatoes, and parsley.

Flavor: Lemon juice, olive oil, garlic, dried oregano, salt, and pepper.

Optional extras: A few olives or a crumble of feta.

The tuna and chickpeas together give you a mix of animal and plant protein, along with fiber from the beans. That combo tends to be very filling. You can serve this over a big bed of greens or eat it as a chunky salad on its own.

Tuna also gives you omega-3 fats, which have been linked to heart health benefits according to sources like the National Institutes of Health (NIH): https://ods.od.nih.gov/factsheets/Omega3FattyAcids-Consumer/

High-Protein Tex-Mex Chicken Salad Bowl (Meal-Prep Friendly Example)

If you like big flavors, this Tex-Mex style bowl is one of the best examples of high-protein salads for weight loss that doesn’t taste like “diet food.”

Protein base: Shredded rotisserie chicken breast or grilled chicken strips.

Add-ins: Romaine or mixed greens, black beans, corn, diced tomatoes, red onion, and cilantro.

Carb & fiber: A small scoop of brown rice or cauliflower rice.

Healthy fats: A few slices of avocado and a yogurt-based cilantro-lime dressing instead of sour cream.

You get protein from chicken and black beans, fiber from beans and veggies, and creaminess from yogurt and avocado. The trick for weight loss is watching the extras: keep cheese light, measure your avocado, and use a yogurt dressing instead of a heavy sour cream or mayo-based sauce.

Lentil & Roasted Veggie Bowl (Plant-Based Example of a High-Protein Salad)

If you’re vegetarian or just trying to eat more plant-based, you still have great examples of high-protein salads for weight loss to choose from. Lentils are your friend here.

Protein base: Cooked green or brown lentils.

Add-ins: Roasted vegetables (think broccoli, Brussels sprouts, carrots, sweet potatoes), massaged kale or mixed greens, and red cabbage for crunch.

Flavor: Tahini-lemon dressing with garlic and a touch of maple syrup or honey.

Optional protein boost: A sprinkle of toasted pumpkin seeds or hemp seeds.

Lentils offer protein and a lot of fiber, which helps with fullness and blood sugar control. The CDC emphasizes the benefits of fiber-rich eating patterns for weight management and overall health: https://www.cdc.gov/healthyweight/healthy_eating/index.html

This salad is a great example of how plant-based, high-protein salads can be just as satisfying as meat-based versions when you build them with enough texture and flavor.

Greek Yogurt Chicken Salad on Greens (High-Protein Twist on a Classic)

Chicken salad is usually drenched in mayonnaise, which can blow through your calorie budget fast. Swapping in Greek yogurt gives you a lighter, higher-protein version.

Protein base: Diced cooked chicken breast mixed with plain Greek yogurt.

Add-ins: Celery, grapes or apple chunks, green onion, and a few chopped walnuts or pecans.

Seasoning: Dijon mustard, lemon juice, salt, pepper, and a pinch of paprika.

Serve this over a bed of mixed greens or spinach instead of on bread. The Greek yogurt adds extra protein, and you still get that creamy texture. This is a simple example of a high-protein salad for weight loss that feels like comfort food but fits into a calorie-controlled plan.

Tofu & Edamame Asian-Inspired Salad (Vegan Example of a High-Protein Salad for Weight Loss)

Tofu and edamame together turn a bowl of veggies into a serious protein meal.

Protein base: Baked or pan-seared tofu cubes plus shelled edamame.

Add-ins: Shredded cabbage, carrots, snap peas, bell pepper, and scallions.

Flavor: Soy sauce or tamari, rice vinegar, a small amount of sesame oil, ginger, and garlic.

Crunch: A sprinkle of toasted sesame seeds or chopped peanuts (measured, not poured straight from the bag).

This is one of the best examples of high-protein salads for weight loss if you’re vegan. The tofu and edamame are both protein-rich, and the veggies add volume for very few calories. You can batch-cook the tofu and keep it in the fridge so you can throw this salad together quickly during the week.

Cottage Cheese & Egg Power Salad (High-Protein Breakfast or Light Dinner)

Cottage cheese is having a moment again in 2024–2025, especially on social media, and honestly it deserves it. It’s an easy way to add a lot of protein with very little prep.

Protein base: Cottage cheese plus hard-boiled eggs.

Add-ins: Cherry tomatoes, cucumber, radishes, and spinach or arugula.

Flavor: A drizzle of olive oil, salt, pepper, and maybe a sprinkle of everything bagel seasoning.

This is a great example of a high-protein salad for weight loss you can eat for breakfast, lunch, or a light dinner. It’s also good for anyone who doesn’t feel like cooking meat but still wants a high-protein option.

The Mayo Clinic notes that higher-protein eating patterns can support satiety and help with weight control when combined with overall calorie awareness and exercise: https://www.mayoclinic.org/healthy-lifestyle/weight-loss/in-depth/high-protein-diets/art-20045836

Salmon & Avocado Super Greens Salad (Omega-3 Rich Example)

If you want something a bit more elevated, this salmon salad is one of the best examples of high-protein salads for weight loss that also supports heart health.

Protein base: Baked or grilled salmon (fresh or from a quality canned salmon).

Add-ins: Mixed baby greens, thinly sliced red onion, cucumber, and shaved fennel or celery.

Healthy fats: Sliced avocado and a light lemon-dill vinaigrette.

Salmon brings protein and omega-3 fats, avocado adds creaminess and staying power, and the greens add volume. This is a great dinner salad: you feel like you ate a real meal, not just a bowl of leaves.

How to Build Your Own High-Protein Salad for Weight Loss

Now that you’ve seen several real examples of high-protein salads for weight loss, let’s break down the basic formula so you can improvise.

Think of your salad in four parts:

1. Protein anchor
Aim for about 25–35 grams of protein per meal if you’re trying to lose weight and maintain muscle. That usually looks like:

• 4–5 ounces of chicken, turkey, lean beef, tofu, or tempeh
• 1 can of tuna or salmon
• 1 cup of Greek yogurt or cottage cheese
• 1–1½ cups of beans or lentils plus some seeds or nuts

2. Big pile of low-calorie veggies
At least half your bowl should be non-starchy vegetables: lettuce, spinach, kale, cucumbers, tomatoes, peppers, broccoli, cabbage, mushrooms, etc. They add volume and fiber for very few calories.

3. Smart carbs (optional but helpful)
If you’re active or get hungry quickly, a bit of whole grain or starchy veg can help. Think quinoa, farro, brown rice, sweet potato, or corn. Keep portions modest—maybe ½ cup cooked.

4. Measured healthy fats
Fats make salads satisfying, but they’re calorie-dense. Use:

• 1–2 tablespoons of olive oil or avocado oil in dressing
• A small handful of nuts or seeds
• ¼–½ of an avocado

When you see the earlier examples of high-protein salads for weight loss, you’ll notice they all follow this pattern in slightly different ways.

Common Mistakes That Turn “Healthy” Salads into Calorie Bombs

Even the best examples of high-protein salads for weight loss can backfire if a few things get out of hand. Watch for:

Too much dressing
Creamy dressings can add hundreds of calories. Try making your own lighter versions with Greek yogurt, or measure bottled dressing instead of free-pouring.

Endless cheese and nuts
Both are nutritious, but they add up fast. Use them as accents, not the main event.

No real protein
A bowl of greens with a sprinkle of shredded cheese is not a high-protein salad. Make sure there’s a clear protein anchor like chicken, tofu, beans, eggs, or fish.

Too tiny to be a meal
If your salad is 200 calories, you’ll be starving in an hour and more likely to overeat later. A well-built high-protein salad for weight loss should feel like a full meal.

FAQs About High-Protein Salads for Weight Loss

What are some quick examples of high-protein salads for weight loss I can make in under 10 minutes?
Fast options include a tuna and chickpea salad over greens, rotisserie chicken tossed with bagged salad mix and a light vinaigrette, or cottage cheese with chopped veggies and hard-boiled egg. These real examples of high-protein salads for weight loss rely on ready-to-eat proteins so you only have to chop and mix.

Can you give an example of a vegetarian high-protein salad that’s still filling?
A lentil and roasted veggie salad with tahini dressing is a strong example of a vegetarian high-protein salad. Another option is a tofu and edamame salad with shredded cabbage and carrots. Both examples include plant-based proteins plus fiber and healthy fats for staying power.

How much protein should my salad have if I’m trying to lose weight?
Many dietitians suggest aiming for around 25–35 grams of protein per meal to support fullness and muscle maintenance during weight loss, though needs vary by person. Using the examples of high-protein salads for weight loss above as a guide, that usually means 4–5 ounces of meat or tofu, or a generous portion of beans or lentils combined with seeds or nuts.

Are store-bought salad kits good examples of high-protein salads for weight loss?
Some are, many aren’t. Look for kits that include grilled chicken, beans, or cheese in reasonable amounts, and check the label for at least 20 grams of protein per serving. Often, you can boost a lower-protein kit by adding your own canned beans, leftover chicken, or a hard-boiled egg.

Can I eat a high-protein salad every day?
Yes, as long as you’re varying your ingredients so you’re not eating the exact same thing daily. Rotate your proteins (chicken, fish, tofu, beans), change up your veggies, and switch your dressings. The best examples of high-protein salads for weight loss are the ones you actually enjoy enough to repeat.

Do I have to avoid carbs in my salad to lose weight?
Not necessarily. Many of the examples of high-protein salads for weight loss above include small amounts of whole grains or starchy vegetables. The key is portion size and overall calorie balance, not eliminating carbs completely. Whole grains and beans can actually help with fullness and blood sugar control.

If you use these real-world examples as templates—and keep your protein, veggies, and fats in balance—you’ll have high-protein salads that support weight loss without leaving you hungry or bored.