14 High-Protein Spring Salad Recipes

Spring is a time of renewal, and what better way to embrace the season than with fresh, vibrant, and protein-packed salads? These recipes are designed to be both delicious and satisfying, helping you stay energized throughout the day. A high-protein diet can aid in muscle repair and growth, and can also help with weight management by promoting a feeling of fullness [1]. This collection of 14 high-protein spring salads incorporates the best of the season’s produce, from crisp asparagus to sweet strawberries.

1. Grilled Chicken and Asparagus Salad with Lemon Vinaigrette

This salad is a quintessential spring dish, combining tender grilled chicken and crisp-tender asparagus with a bright lemon vinaigrette.

Protein: Approximately 35g per serving

Ingredients:

• 6 oz grilled chicken breast, sliced
• 1 bunch of asparagus, trimmed and grilled
• 4 cups of mixed spring greens
• 1/4 cup crumbled feta cheese
• 2 tablespoons toasted almonds
• For the vinaigrette: 3 tablespoons olive oil, 1 tablespoon lemon juice, 1 teaspoon Dijon mustard, salt, and pepper.

Instructions:

1. In a large bowl, combine the mixed spring greens, grilled asparagus, and sliced grilled chicken.
2. In a small bowl, whisk together the olive oil, lemon juice, Dijon mustard, salt, and pepper.
3. Drizzle the vinaigrette over the salad and toss to combine.
4. Top with crumbled feta cheese and toasted almonds before serving.

2. Spring Pea and Feta Quinoa Salad

This vegetarian salad is a great source of plant-based protein, featuring fluffy quinoa, sweet spring peas, and salty feta cheese.

Protein: Approximately 22g per serving

Ingredients:

• 1 cup cooked quinoa
• 1 cup fresh or frozen spring peas
• 1/2 cup crumbled feta cheese
• 1/4 cup chopped fresh mint
• 2 tablespoons olive oil
• 1 tablespoon lemon juice
• Salt and pepper to taste

Instructions:

1. In a large bowl, combine the cooked quinoa, spring peas, feta cheese, and fresh mint.
2. In a small bowl, whisk together the olive oil, lemon juice, salt, and pepper.
3. Pour the dressing over the quinoa mixture and toss to combine.
4. Serve chilled or at room temperature.

3. Strawberry Spinach Salad with Grilled Salmon

The sweetness of fresh strawberries pairs beautifully with the rich flavor of grilled salmon in this elegant and nutritious salad.

Protein: Approximately 32g per serving

Ingredients:

• 6 oz grilled salmon fillet
• 4 cups of fresh spinach
• 1 cup sliced fresh strawberries
• 1/4 cup goat cheese crumbles
• 2 tablespoons chopped pecans
• For the dressing: 3 tablespoons balsamic vinegar, 1 tablespoon olive oil, 1 teaspoon honey, salt, and pepper.

Instructions:

1. In a large bowl, combine the spinach, sliced strawberries, and goat cheese.
2. Flake the grilled salmon and add it to the salad.
3. In a small bowl, whisk together the balsamic vinegar, olive oil, honey, salt, and pepper.
4. Drizzle the dressing over the salad and top with chopped pecans.

4. Mediterranean Chickpea and Artichoke Salad

This refreshing salad is packed with Mediterranean flavors and is a great option for a light yet filling lunch.

Protein: Approximately 18g per serving

Ingredients:

• 1 can (15 oz) chickpeas, rinsed and drained
• 1 can (14 oz) artichoke hearts, drained and chopped
• 1 cup cherry tomatoes, halved
• 1/2 cup chopped cucumber
• 1/4 cup chopped red onion
• 1/4 cup chopped fresh parsley
• For the dressing: 3 tablespoons olive oil, 2 tablespoons lemon juice, 1 clove garlic (minced), salt, and pepper.

Instructions:

1. In a large bowl, combine the chickpeas, artichoke hearts, cherry tomatoes, cucumber, red onion, and parsley.
2. In a small bowl, whisk together the olive oil, lemon juice, minced garlic, salt, and pepper.
3. Pour the dressing over the salad and toss to combine.
4. Let the salad sit for at least 15 minutes to allow the flavors to meld.

5. Shrimp and Avocado Spring Greens Salad

This light and refreshing salad features succulent shrimp, creamy avocado, and a mix of tender spring greens.

Protein: Approximately 28g per serving

Ingredients:

• 6 oz cooked shrimp, peeled and deveined
• 4 cups mixed spring greens
• 1 avocado, sliced
• 1/2 cup sliced cucumber
• 1/4 cup thinly sliced red onion
• For the dressing: 3 tablespoons olive oil, 1 tablespoon lime juice, 1 teaspoon honey, salt, and pepper.

Instructions:

1. In a large bowl, combine the spring greens, cooked shrimp, sliced avocado, cucumber, and red onion.
2. In a small bowl, whisk together the olive oil, lime juice, honey, salt, and pepper.
3. Drizzle the dressing over the salad and toss gently to combine.

6. Steak and Arugula Salad with Radishes

A hearty and flavorful salad that combines peppery arugula with tender steak and crisp radishes.

Protein: Approximately 38g per serving

Ingredients:

• 6 oz grilled steak, thinly sliced
• 4 cups arugula
• 1/2 cup thinly sliced radishes
• 1/4 cup shaved Parmesan cheese
• For the dressing: 3 tablespoons olive oil, 1 tablespoon balsamic vinegar, salt, and pepper.

Instructions:

1. In a large bowl, combine the arugula, sliced radishes, and shaved Parmesan cheese.
2. Top with the thinly sliced grilled steak.
3. Drizzle with olive oil and balsamic vinegar, and season with salt and pepper to taste.

7. Tuna Nicoise Salad with Spring Vegetables

A classic French salad gets a spring twist with the addition of fresh, seasonal vegetables.

Protein: Approximately 30g per serving

Ingredients:

• 1 can (5 oz) tuna in olive oil, drained
• 2 hard-boiled eggs, quartered
• 1 cup blanched green beans
• 1/2 cup cherry tomatoes, halved
• 1/4 cup Kalamata olives
• 4 cups mixed greens
• For the dressing: 3 tablespoons olive oil, 1 tablespoon red wine vinegar, 1 teaspoon Dijon mustard, salt, and pepper.

Instructions:

1. Arrange the mixed greens on a platter.
2. Top with the tuna, hard-boiled eggs, green beans, cherry tomatoes, and olives.
3. In a small bowl, whisk together the dressing ingredients.
4. Drizzle the dressing over the salad before serving.

8. Greek Chicken Salad with Fresh Herbs

This vibrant and flavorful salad is packed with classic Greek ingredients and a variety of fresh spring herbs.

Protein: Approximately 34g per serving

Ingredients:

• 6 oz grilled chicken breast, chopped
• 1 cup chopped cucumber
• 1 cup cherry tomatoes, halved
• 1/2 cup crumbled feta cheese
• 1/4 cup chopped fresh dill
• 1/4 cup chopped fresh mint
• For the dressing: 3 tablespoons Greek yogurt, 1 tablespoon lemon juice, 1 clove garlic (minced), salt, and pepper.

Instructions:

1. In a large bowl, combine the chopped chicken, cucumber, cherry tomatoes, feta cheese, dill, and mint.
2. In a small bowl, whisk together the Greek yogurt, lemon juice, minced garlic, salt, and pepper.
3. Pour the dressing over the chicken mixture and toss to combine.

9. Lentil and Roasted Beet Salad with Goat Cheese

Earthy roasted beets, protein-packed lentils, and creamy goat cheese come together in this satisfying vegetarian salad.

Protein: Approximately 20g per serving

Ingredients:

• 1 cup cooked brown or green lentils
• 2 medium beets, roasted and diced
• 1/2 cup crumbled goat cheese
• 1/4 cup chopped walnuts
• 4 cups of arugula
• For the dressing: 3 tablespoons olive oil, 1 tablespoon balsamic vinegar, salt, and pepper.

Instructions:

1. In a large bowl, combine the arugula, cooked lentils, roasted beets, goat cheese, and walnuts.
2. Drizzle with olive oil and balsamic vinegar, and season with salt and pepper.

10. Cobb Salad with Spring Greens

A classic Cobb salad gets a seasonal update with a base of fresh spring greens.

Protein: Approximately 36g per serving

Ingredients:

• 4 oz cooked chicken breast, diced
• 2 hard-boiled eggs, chopped
• 2 strips of bacon, cooked and crumbled
• 1/2 avocado, diced
• 1/4 cup crumbled blue cheese
• 4 cups mixed spring greens
• For the dressing: 3 tablespoons red wine vinegar, 1 tablespoon olive oil, 1 teaspoon Dijon mustard, salt, and pepper.

Instructions:

1. Arrange the spring greens on a platter.
2. Create rows of diced chicken, chopped eggs, crumbled bacon, diced avocado, and crumbled blue cheese on top of the greens.
3. Whisk together the dressing ingredients and drizzle over the salad.

11. Asian-Inspired Edamame and Cabbage Salad

This crunchy and flavorful salad is packed with plant-based protein from edamame and a zesty Asian-inspired dressing.

Protein: Approximately 24g per serving

Ingredients:

• 1 1/2 cups shelled edamame, cooked
• 3 cups shredded Napa cabbage
• 1 cup shredded carrots
• 1/2 cup thinly sliced red bell pepper
• 1/4 cup chopped cilantro
• For the dressing: 3 tablespoons soy sauce, 2 tablespoons rice vinegar, 1 tablespoon sesame oil, 1 teaspoon grated ginger.

Instructions:

1. In a large bowl, combine the edamame, cabbage, carrots, red bell pepper, and cilantro.
2. Whisk together the dressing ingredients and pour over the salad.
3. Toss to combine and serve.

12. Grilled Tofu and Strawberry Spinach Salad

A vegetarian version of the classic strawberry spinach salad, this recipe features protein-rich grilled tofu.

Protein: Approximately 26g per serving

Ingredients:

• 6 oz firm tofu, grilled and cubed
• 4 cups of fresh spinach
• 1 cup sliced fresh strawberries
• 1/4 cup goat cheese crumbles
• 2 tablespoons chopped pecans
• For the dressing: 3 tablespoons balsamic vinegar, 1 tablespoon olive oil, 1 teaspoon honey, salt, and pepper.

Instructions:

1. In a large bowl, combine the spinach, sliced strawberries, and goat cheese.
2. Top with the grilled tofu cubes.
3. Whisk together the dressing ingredients and drizzle over the salad.
4. Sprinkle with chopped pecans before serving.

13. Turkey and Kale Caesar Salad

A healthier take on the classic Caesar salad, this version uses kale and lean turkey breast.

Protein: Approximately 32g per serving

Ingredients:

• 6 oz cooked turkey breast, shredded
• 4 cups of chopped kale, stems removed
• 1/4 cup grated Parmesan cheese
• 1/2 cup whole-grain croutons
• For the dressing: 1/2 cup plain Greek yogurt, 2 tablespoons lemon juice, 1 anchovy fillet (minced), 1 clove garlic (minced), salt, and pepper.

Instructions:

1. In a large bowl, massage the kale with a small amount of olive oil to soften it.
2. Add the shredded turkey, Parmesan cheese, and croutons.
3. Whisk together the dressing ingredients and pour over the salad.
4. Toss to combine and serve.

14. Cottage Cheese and Spring Vegetable Salad

This simple and refreshing salad is a great way to enjoy the crisp vegetables of spring with a creamy, protein-rich base of cottage cheese.

Protein: Approximately 28g per serving

Ingredients:

• 1 cup cottage cheese
• 1/2 cup diced cucumber
• 1/2 cup diced radishes
• 1/4 cup chopped fresh chives
• Salt and pepper to taste

Instructions:

1. In a bowl, combine the cottage cheese, cucumber, radishes, and chives.
2. Season with salt and pepper to taste and stir to combine.
3. Serve chilled.

References

[1] Paddon-Jones, D., Westman, E., Mattes, R. D., Wolfe, R. R., Astrup, A., & Westerterp-Plantenga, M. (2008). Protein, weight management, and satiety. The American journal of clinical nutrition, 87(5), 1558S-1561S.
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