We all love a giant, fresh salad—especially when it’s piled high with toppings. Often, however, our favorite throw-together lunch falls short on one incredibly important macronutrient: protein.
“Because people often think of salads as diet food, they may skimp on toppings, forgetting to include sources of carbohydrates and protein,” says Rachael Hartley, R.D., L.D., C.D.E. “A bowl of vegetables and dressing isn’t going to provide much energy or hold you over until your next meal.” Hence why you need protein and fiber-rich carbs (like beans, fruit, or quinoa), which take longer to digest and keep you satisfied.
Here’s the thing: when you nail the protein in your salad, you’re not just avoiding that 2 p.m. hunger crash—you’re actually setting yourself up for steadier energy and fewer cravings throughout the day. Aim for somewhere in the 20 to 35 gram range per salad, and you’ll have yourself a meal that actually keeps you full for hours instead of leaving you rummaging through the pantry an hour later.
To make sure your next salad is actually worthy of being called a meal, we asked nutritionists for their go-to add-ins.
Related: How Much Protein Do You Really Need?
With around five grams of protein and 100 calories in a half-cup (depending on the variety), beans are an awesome plant-based protein to throw into a salad, says Lauren Pincus, M.S., R.D.N.
Karla Moreno-Bryce, M.D.A., R.D, loves adding raw chickpeas to her salads, along with fresh fennel, spinach, and homemade vinaigrette made of olive oil, balsamic vinegar, lemon juice, agave, and salt and pepper. “There are so many possibilities for increasing protein content on a salad – and it doesn’t have to be meat, poultry, or fish,” she says.
Not into raw chickpeas? Lindsay Livingston, R.D., recommends falafel as another way to add beans to your salad. Falafel often incorporates spices like cumin, garlic, and coriander, kicking up the spice and flavor in any salad.
Easy Bean Options to Try
The best part about beans? They’re incredibly budget-friendly and last forever in your pantry. Here are some crowd favorites:
- Black beans – About 7-8 grams of protein per half cup, plus they pair beautifully with southwestern-style salads
- Cannellini beans – Creamy texture that works great in Mediterranean salads
- Kidney beans – Hearty and filling, perfect for taco salads
- Lentils – These tiny powerhouses pack around 9 grams per half cup cooked
Pro tip: If you’re using canned beans (no judgment—we all do!), just give them a quick rinse to cut down on the sodium.
Wait, are we talking about protein or carbs here? Well, the answer is both. Since many whole grains also contain some protein, they can be a great addition to your next bowl.
Try a half-cup of grains like farro, which packs 12 grams of protein and six grams of fiber, for a more filling meal. Livingston likes to add roasted veggies to her salad along with the farro, plus some nuts for crunch. She recommends mixing plain yogurt with salsa for a creamy dressing.
More Grains Worth Adding
Quinoa deserves a special shout-out here—it’s one of the few plant foods that’s a complete protein, meaning it has all nine essential amino acids your body needs. A cup of cooked quinoa gives you about 8 grams of protein.
Other grains to keep on your radar:
- Bulgur wheat – Quick-cooking and nutty, around 6 grams per cup cooked
- Barley – Chewy and satisfying, great in fall and winter salads
- Sorghum – Slightly sweet with about 10 grams per cup cooked
The nice thing about grains is you can batch-cook them on Sunday and have enough for salads all week. They’ll keep in the fridge for about five days.
“My salad philosophy is, ‘when in doubt, add an egg,'” says Jackie Newgent, R.D.N., culinary nutritionist and author of The All-Natural Diabetes Cookbook. “Top salads with a fried egg or two and enjoy as an anytime breakfast-inspired dish.” (Two eggs contain about 12 grams of protein.)
Dress your eggy salad with this delish vinaigrette from Newgent: equal parts avocado, extra-virgin olive oil, and lemon juice, plus salt and pepper to taste. Blend it up for a creamy dressing for your eggs and greens.
Ways to Prep Your Eggs
Eggs are probably the most versatile salad protein out there. Here’s how to switch things up:
- Hard-boiled – The classic. Make a batch at the start of the week and you’re set.
- Soft-boiled – That jammy yolk makes everything better (and acts like a built-in dressing!).
- Poached – Fancy brunch vibes on a Tuesday? Yes, please.
- Fried – Newgent’s favorite. That runny yolk coating your greens is next-level delicious.
And here’s something cool: the fat in eggs and dressings actually helps your body absorb more nutrients from those leafy greens. So don’t be shy about that olive oil vinaigrette.
Without a solid crunch in the mix, salads can taste a little… soggy. To keep your mouth excited about every bite, swap the croutons and bacon bits for nuts and seeds, says Newgent.
Try two tablespoons of higher-protein options like hemp seeds (six grams of protein) or pumpkin seeds (five grams).
Related: Stash a bag of Hemp Hearts at your desk and you’ll never be without a salad-topper.
Just make sure you’re not too heavy-handed when adding these tiny toppings. Nuts can be very high in fat and calories, says Pincus. To keep your salad’s calories in reasonable range, use nuts and seeds in combo with another protein source.
Best Seeds for Protein
Seeds are seriously underrated. Here’s a quick rundown:
- Hemp seeds – 6-7 grams per two tablespoons, plus they have omega-3s
- Pumpkin seeds (pepitas) – About 5 grams per two tablespoons
- Chia seeds – Around 3 grams per two tablespoons, and they bring some extra fiber, too
- Sunflower seeds – Classic crunch with about 3 grams per two tablespoons
A little trick: toast your nuts and seeds in a dry pan for a couple minutes before adding them to your salad. The flavor boost is totally worth the extra step.
Salads are a great opportunity to incorporate seafood into your diet, especially the canned stuff, says Hartley.
She often tosses wild salmon or tuna with olive oil, lemon juice, and herbs for a delicious salad protein add-in. Hartley also likes to top her seafood salad with hemp seeds, which contain omega-3s in addition to extra protein.
Pincus recommends topping your salad with three ounces of grilled salmon (20 grams of protein) or grilled calamari (13 grams).
Quick Seafood Ideas
Don’t sleep on canned seafood—it’s affordable, lasts forever, and makes meal prep a breeze. Some options to consider:
- Canned salmon – Wild-caught varieties give you about 17 grams per three ounces
- Canned tuna – A classic with around 20-22 grams per three ounces
- Shrimp – Quick to cook (or buy pre-cooked!) with 20-24 grams per three ounces
- Smoked salmon – No cooking required, and it feels fancy
If you’re doing the meal prep thing, grilled salmon keeps well in the fridge for three to four days—perfect for making salads ahead.
Yep, you read that right. “Cheese is my absolute favorite food, so I love including a crumble of a flavorful cheese, like blue cheese or goat cheese, to my salad for flavor and some protein,” says Hartley.
Different varieties of cheese contain different amounts of protein. A quarter-cup of part-skim mozzarella contains five grams of protein, while a quarter-cup of shredded Colby cheese contains nearly seven grams.
If you’re going to add cheese to your salad, be mindful of creamy cheeses, which can be high in both calories and saturated fats, and skip any heavy dressing, says Keri Gans, M.S., R.D.N., C.D.N., author of The Small Change Diet. She recommends including only one high-fat ingredient in your salad, like avocado, cheese, or nuts.
Newgent recommends rolling small balls of goat cheese and pistachios to add an easy fancy feel to your salad.
Cheese Picks by Protein
Here’s a quick guide to help you choose:
- Parmesan – One of the highest-protein cheeses at about 10 grams per ounce. A little goes a long way flavor-wise, too.
- Feta – Tangy and delicious with around 4 grams per ounce
- Cottage cheese – Not traditional, but a half-cup dollop gives you about 14 grams
Goat cheese – Creamy and mild with about 5 grams per ounce
There’s a reason this one’s a classic. A three-ounce serving of chicken breast (about the size of a deck of cards) packs between 15 and 20 grams of protein, says Gans.
Gans loves using chicken left over from dinner in her lunch salad the next day. She piles on the raw veggies and greens, plus a quarter of an avocado and sliced tomatoes.
Making Chicken Less Boring
Let’s be real—plain grilled chicken can get old fast. Here are some ways to keep things interesting:
- Marinate it – Even 30 minutes in Italian dressing or a simple lemon-herb combo makes a difference
- Season generously – Taco seasoning, za’atar, or everything bagel seasoning are all game-changers
- Switch up the prep – Try shredded rotisserie chicken, blackened chicken, or even leftover stir-fry chicken
And don’t forget: that three-ounce portion gives you roughly 26-27 grams of protein. Combine it with some beans or cheese, and you’ve got a seriously protein-packed bowl.
We’re not telling you to roast an entire T-Giving bird just for your salad, but with seven grams of protein per ounce, turkey is a great source of protein, says Pincus. She recommends cooking lean ground turkey with a low-sodium taco spice mix. Add your taco-tastic turkey to a spring mix or standard greens along with avocado, cucumber, and tomatoes. You can also toss some black beans in there for extra carbs, fiber, and protein, she says.
Turkey Beyond the Holidays
Turkey is leaner than beef but just as satisfying. A few ideas:
- Ground turkey – Cook it up with taco seasoning, Italian herbs, or Asian-inspired flavors like ginger and soy sauce
- Turkey breast slices – Deli-style works in a pinch (look for lower-sodium options)
- Roasted turkey – If you do make that bird, the leftovers are salad gold for days
Three ounces of turkey breast gives you about 19-25 grams of protein depending on the cut—not bad for something most people only think about in November!
For a filling, meat-free salad, stock your bowl with the following: two-thirds vegetables, one-third soy protein (like tofu or edamame), and a small handful of fruit (like apples or berries), recommends Melissa Prest, M.S., R.D.N., C.S.R., L.D.N. A half-cup of tofu contains 11 grams of protein, while a half-cup of edamame packs nine.
Prest recommends topping off your salad with two tablespoons total of nuts, seeds, crumbled cheese, or avocado.
Getting the Most from Soy
Here’s some good news for plant-based eaters: soy is one of the few plant proteins that’s complete, meaning it has all nine essential amino acids your body needs. No combining necessary!
Some soy options to try:
- Extra-firm tofu – Press it, cube it, and pan-fry for crispy edges. About 10 grams per half cup.
- Tempeh – Nutty and chewy with about 16-20 grams per three ounces. Try it crumbled like ground meat.
- Edamame – The easiest option. Buy them frozen and shelled, then toss them straight onto your salad. A full cup gives you about 17-18 grams.
If you’re following a plant-based approach, mixing soy with some quinoa or beans ensures you’re getting plenty of variety in your amino acids throughout the day.
Quick Meal Prep Tips
Now that you’ve got nine solid protein options, here’s how to make this work in real life:
- Batch cook proteins on Sunday – Grill a few chicken breasts, hard-boil a dozen eggs, cook a pot of lentils. You’ll thank yourself on Wednesday.
- Keep canned goods stocked – Beans, tuna, and salmon are your best friends for last-minute salads.
- Store dressing separately – This keeps everything crisp until you’re ready to eat.
- Prep veggies ahead – Wash and chop your greens, slice cucumbers and tomatoes, and store them in containers lined with paper towels.
Most prepped salad ingredients will stay fresh in the fridge for about three to five days. Just wait to add the dressing and any crunchy toppings until you’re ready to dig in.
The bottom line? A salad can absolutely be a satisfying, protein-packed meal—you just need to build it right. Mix and match these nine protein sources based on what you have on hand and what sounds good, and you’ll never be stuck with a sad, empty-feeling lunch again.