7 High Protein Lunch Salads That Are Anything but Boring

You want a lunch that actually keeps you full, tastes amazing, and doesn’t require a culinary arts degree. Same. These 7 high-protein salads are crunchy, juicy, satisfying, and absolutely not the sad desk salads of doom. We’re talking bold flavors, easy meal-prep moves, and protein combos that hit like a proper meal.

Grab a big bowl and a bigger appetite—these are the salads you’ll crave on repeat.

1. Chili-Lime Chicken Crunch Bowl With Peanut Drizzle

This salad is a texture party: juicy chicken, crisp veggies, creamy avocado, and a punchy peanut-lime dressing. It’s built for meal prep, holds up in the fridge, and tastes even better the next day. Perfect for those days you want takeout vibes without the delivery fee.

Ingredients:

• 1 lb boneless, skinless chicken breasts
• 1 tbsp olive oil
• 1 tsp chili powder
• 1/2 tsp smoked paprika
• 1/2 tsp garlic powder
• 1/2 tsp kosher salt
• 1/4 tsp black pepper
• 4 cups shredded romaine or cabbage mix
• 1 cup shredded carrots
• 1 red bell pepper, thinly sliced
• 1 cup English cucumber, sliced
• 1 avocado, diced
• 1/3 cup roasted peanuts, roughly chopped
• 2 tbsp chopped fresh cilantro

Peanut-Lime Dressing:

• 3 tbsp creamy peanut butter
• 2 tbsp lime juice
• 1 tbsp soy sauce or tamari
• 1 tbsp honey or maple syrup
• 1 tsp rice vinegar
• 1 tsp grated ginger
• 2–3 tbsp warm water to thin

Instructions:

1. Season the chicken with olive oil, chili powder, smoked paprika, garlic powder, salt, and pepper. Grill or pan-sear over medium heat for 5–6 minutes per side until cooked through. Rest 5 minutes, then slice.
2. Whisk the dressing ingredients until smooth and pourable. Add more water if needed.
3. In a large bowl, layer romaine/cabbage, carrots, bell pepper, and cucumber. Top with sliced chicken and avocado.
4. Drizzle with peanut-lime dressing and sprinkle with peanuts and cilantro.

Serve it up: Add a scoop of cooked quinoa for extra staying power. Swap chicken for tofu or shrimp, and if you like heat, add a dash of sriracha to the dressing. Meal-prep tip: keep avocado and dressing separate until serving.

2. Smoky Salmon Niçoise With Lemon-Dill Yogurt

A twist on the French classic that feels fancy but takes weeknight effort. You get fiber from potatoes and green beans, serious protein from salmon and eggs, and a cool, herby yogurt sauce that ties it all together. It’s picnic-friendly and stunning on a platter.

Ingredients:

• 2 salmon fillets (about 6 oz each), skin-on or skinless
• 1 tsp olive oil
• 1/2 tsp smoked paprika
• 1/2 tsp garlic powder
• 1/2 tsp kosher salt
• 1/4 tsp black pepper
• 10 oz baby potatoes, halved
• 8 oz green beans, trimmed
• 4 cups mixed greens
• 1 cup cherry tomatoes, halved
• 1/3 cup pitted olives (Niçoise or Kalamata)
• 2 hard-boiled eggs, halved
• 1 tbsp capers (optional)

Lemon-Dill Yogurt:

• 1/2 cup plain Greek yogurt (2% or 5%)
• 1 tbsp lemon juice + 1/2 tsp lemon zest
• 1 tbsp chopped fresh dill
• 1 tsp Dijon mustard
• 1/4 tsp kosher salt
• 1–2 tbsp water to thin

Instructions:

1. Boil potatoes in salted water until tender, 10–12 minutes. In the last 2–3 minutes, add green beans. Drain and cool slightly.
2. Pat salmon dry and rub with olive oil, smoked paprika, garlic powder, salt, and pepper. Sear in a hot skillet, 3–4 minutes per side, or bake at 400°F (205°C) for 10–12 minutes. Flake or leave in large pieces.
3. Stir together yogurt, lemon juice/zest, dill, Dijon, salt, and water until spoonable.
4. Arrange greens on a platter. Add potatoes, green beans, tomatoes, olives, eggs, and salmon. Sprinkle with capers if using.
5. Dollop or drizzle with lemon-dill yogurt.

Pro tip: Add canned tuna instead of salmon for a quick pantry version. Make it dairy-free with olive oil and lemon vinaigrette. For extra protein, toss in chickpeas—no one’s mad about that.

3. Supercharged Lentil Tabbouleh With Feta And Crunchy Seeds

Meet the salad that eats like a grain bowl but keeps things ultra-fresh. Earthy lentils get tossed with herbs, cucumber, tomatoes, and lemon—then topped with salty feta and a shower of seeds for extra protein and crunch. It’s bright, filling, and ridiculously easy.

Ingredients:

• 1 cup dry green or French lentils, rinsed
• 3 cups water or broth
• 1/2 tsp kosher salt (for cooking lentils)
• 2 cups finely chopped parsley (loosely packed)
• 1/2 cup chopped mint leaves
• 1 large cucumber, diced
• 1 pint cherry tomatoes, quartered
• 4 scallions, thinly sliced
• 4 oz feta, crumbled
• 1/4 cup toasted pumpkin seeds
• 2 tbsp toasted sesame seeds

Lemon-Garlic Dressing:

• 1/4 cup extra-virgin olive oil
• 3 tbsp fresh lemon juice
• 1 small garlic clove, grated
• 1/2 tsp kosher salt
• 1/4 tsp black pepper

Instructions:

1. Simmer lentils with water/broth and salt until tender but not mushy, 18–22 minutes. Drain and cool.
2. Whisk olive oil, lemon juice, garlic, salt, and pepper.
3. In a large bowl, combine cooled lentils, parsley, mint, cucumber, tomatoes, and scallions. Toss with dressing.
4. Top with feta, pumpkin seeds, and sesame seeds.

Serve it: Add grilled chicken or canned tuna if you want to really max out the protein. For a vegan tweak, swap feta for diced avocado and a sprinkle of nutritional yeast. This one holds beautifully for 3–4 days in the fridge.

4. Steakhouse Power Salad With Blue Cheese And Balsamic

If you love a steakhouse wedge, this is the weekday upgrade. Juicy seared steak, crisp romaine, sweet cherry tomatoes, and smoky bacon all tossed in a tangy balsamic that cuts through the richness. It’s indulgent without the post-lunch slump.

Ingredients:

• 12 oz flank steak or sirloin
• 1 tsp olive oil
• 1 tsp kosher salt
• 1/2 tsp black pepper
• 1/2 tsp garlic powder
• 4 cups chopped romaine
• 1 cup cherry tomatoes, halved
• 1/2 small red onion, thinly sliced
• 1 avocado, sliced
• 3 slices thick-cut bacon, cooked and crumbled
• 1/3 cup blue cheese crumbles (or gorgonzola)
• 1/4 cup chopped fresh parsley

Balsamic Vinaigrette:

• 3 tbsp extra-virgin olive oil
• 2 tbsp balsamic vinegar
• 1 tsp Dijon mustard
• 1 tsp honey
• 1/4 tsp kosher salt
• Black pepper to taste

Instructions:

1. Pat steak dry and season with olive oil, salt, pepper, and garlic powder. Sear in a hot skillet 3–4 minutes per side for medium-rare. Rest 5–10 minutes, then slice against the grain.
2. Shake vinaigrette ingredients in a jar until emulsified.
3. In a large bowl, combine romaine, tomatoes, red onion, avocado, bacon, blue cheese, and parsley. Add sliced steak.
4. Toss with vinaigrette or drizzle over the top.

Variations: Swap blue cheese for feta, or bacon for crispy chickpeas if you want it lighter. Add grilled corn when it’s in season. Leftover steak works like a dream here—seriously, this salad was built for it.

5. Zesty Shrimp And Quinoa Greek Salad

All your favorite Greek salad flavors—cucumber, tomato, olives, and feta—plus protein-packed quinoa and tender shrimp. It’s bright, lemony, and perfect for making ahead. Eat it chilled for a refreshing lunch that doesn’t feel like “meal prep.”

Ingredients:

• 1 lb large shrimp, peeled and deveined
• 1 tbsp olive oil
• 1/2 tsp dried oregano
• 1/2 tsp garlic powder
• 1/2 tsp kosher salt
• 1/4 tsp black pepper
• 1 cup dry quinoa, rinsed
• 2 cups water or broth
• 1 large cucumber, diced
• 1 cup cherry tomatoes, halved
• 1/2 small red onion, finely chopped
• 1/3 cup Kalamata olives, halved
• 4 oz feta, cubed or crumbled
• 2 tbsp chopped fresh dill or parsley

Lemon-Oregano Dressing:

• 3 tbsp extra-virgin olive oil
• 2 tbsp lemon juice
• 1 tsp red wine vinegar
• 1 tsp dried oregano
• 1/2 tsp kosher salt
• 1/4 tsp black pepper

Instructions:

1. Cook quinoa with water/broth: bring to a boil, cover, reduce heat, and simmer 15 minutes. Fluff and cool.
2. Toss shrimp with olive oil, oregano, garlic powder, salt, and pepper. Sauté over medium-high heat 2–3 minutes per side until pink and opaque. Cool slightly.
3. Whisk dressing ingredients.
4. Combine cooled quinoa, cucumber, tomatoes, red onion, olives, feta, and herbs. Add shrimp and toss with dressing.

Make it yours: Sub chickpeas for shrimp to keep it vegetarian. Add chopped artichokes or roasted red peppers. If packing for lunch, keep a lemon wedge handy for a fresh squeeze before eating.

6. Spicy Tofu And Edamame Power Slaw

Crunchy, colorful, and stacked with plant protein—this slaw hits all the cravings at once. The tofu gets crispy edges, the edamame brings serious protein, and the spicy sesame dressing ties it together. It’s the kind of salad you eat straight out of the mixing bowl.

Ingredients:

• 14 oz extra-firm tofu, pressed and cubed
• 1 tbsp cornstarch
• 1 tbsp soy sauce or tamari
• 1 tbsp sesame oil, divided
• 1 tbsp neutral oil (avocado or canola)
• 3 cups shredded cabbage (red, green, or mix)
• 1 cup shredded carrots
• 1 red bell pepper, thinly sliced
• 1 cup shelled edamame (thawed)
• 3 scallions, sliced
• 1/4 cup chopped cilantro
• 1 tbsp toasted sesame seeds
• 1/4 cup chopped roasted cashews or almonds

Spicy Sesame Dressing:

• 2 tbsp soy sauce or tamari
• 1 tbsp rice vinegar
• 1 tbsp lime juice
• 1 tbsp maple syrup or honey
• 1–2 tsp sriracha or chili garlic sauce
• 1 tsp grated ginger
• 1 tsp sesame oil

Instructions:

1. Toss tofu with cornstarch and soy sauce. Heat neutral oil and 1/2 tbsp sesame oil in a skillet; cook tofu until golden and crisp on all sides, 8–10 minutes. Finish with remaining sesame oil.
2. Whisk dressing ingredients until smooth.
3. In a big bowl, combine cabbage, carrots, bell pepper, edamame, scallions, and cilantro. Add tofu.
4. Toss with dressing and top with sesame seeds and nuts.

Tips: Air-fry the tofu at 400°F (205°C) for 12–15 minutes for extra crunch. Add mango for sweetness or swap edamame for chickpeas. This one packs like a champ for work lunches.

7. Creamy Cottage Cheese Caesar With Crispy Chickpeas

Caesar, but make it protein-heavy and weeknight-friendly. Cottage cheese blends into a silky, garlicky dressing that tastes like the real deal—no anchovies required (unless you want them). Crispy roasted chickpeas add crunch and extra protein so it actually fills you up.

Ingredients:

• 2 heads romaine hearts, chopped
• 1 cup cherry tomatoes, halved (optional but juicy)
• 1/4 cup shaved Parmesan
• 1 batch crispy chickpeas (below)
• Optional: 2 soft-boiled eggs, halved

Crispy Chickpeas:

• 1 can (15 oz) chickpeas, drained, rinsed, and thoroughly dried
• 1 tbsp olive oil
• 1/2 tsp garlic powder
• 1/2 tsp smoked paprika
• 1/2 tsp kosher salt

Protein-Packed Caesar Dressing:

• 3/4 cup cottage cheese (2% or 4%)
• 2 tbsp lemon juice
• 1 tsp Dijon mustard
• 1 small garlic clove
• 1 tbsp olive oil
• 1 tsp Worcestershire sauce (or 2 anchovy fillets)
• Salt and black pepper to taste
• Water to thin, as needed

Instructions:

1. Heat oven to 400°F (205°C). Toss chickpeas with olive oil, garlic powder, smoked paprika, and salt. Roast 25–30 minutes, shaking once, until crispy.
2. Blend dressing ingredients until smooth and creamy. Thin with a splash of water if needed. Taste and adjust salt and pepper.
3. In a large bowl, toss romaine and tomatoes with dressing. Add crispy chickpeas and Parmesan.
4. Top with soft-boiled eggs if using.

Make it extra: Add grilled chicken or shrimp for a mega-protein Caesar. Gluten-free? Skip croutons or use roasted chickpeas as your crunch. For a classic vibe, shave more Parmesan and crack extra black pepper on top.

Meal Prep Tips To Keep Salads Fresh

Want these to actually last through the week? A few easy moves make all the difference.

• Keep dressing separate until you eat. If you must pre-dress, choose sturdy bases like cabbage, kale, or quinoa.
• Layer smart: grains and proteins at the bottom, delicate greens on top.
• Use paper towels in containers to absorb moisture and keep greens crisp.
• Prep proteins in batches—grilled chicken, baked tofu, or roasted chickpeas—and mix and match.

Quick Protein Swaps

• Chicken ↔️ turkey, shrimp, chickpeas, or tofu
• Feta ↔️ goat cheese or cottage cheese
• Lentils ↔️ quinoa or canned beans
• Salmon ↔️ tuna (fresh or canned), or hard-boiled eggs

There you have it—7 high protein lunch salads that are anything but boring, built to actually satisfy and keep you energized. Pick one, prep it, and enjoy a week of lunches that you’ll look forward to. Your desk has never seen so much flavor.