24 Cheap High-Protein Dinner Salad Ideas

Eating healthy on a budget can be a challenge, but it’s not impossible. When it comes to dinner, a high-protein salad can be a perfect solution. They are not only packed with nutrients but can also be incredibly satisfying and affordable. The key is to use inexpensive protein sources and seasonal vegetables. This article provides 24 delicious and easy-to-make high-protein dinner salad recipes that won’t break the bank.

Chicken Salads

1. Classic Chicken Salad

A timeless classic, this chicken salad is made healthier and more affordable by using a mix of Greek yogurt and mayonnaise. Serve it on a bed of lettuce or in a whole-wheat pita.

Ingredients:

• 2 cups cooked and shredded chicken (rotisserie chicken works well)
• 1/4 cup plain Greek yogurt
• 1/4 cup mayonnaise
• 1/2 cup chopped celery
• 1/4 cup chopped red onion
• 1 tablespoon lemon juice
• Salt and pepper to taste

Instructions:

1. In a medium bowl, combine the Greek yogurt, mayonnaise, and lemon juice. Mix until smooth.
2. Add the shredded chicken, celery, and red onion to the bowl.
3. Stir until all the ingredients are well combined.
4. Season with salt and pepper to taste.
5. Serve immediately or store in the refrigerator for up to 3 days.

2. Greek Yogurt Chicken Salad

A lighter take on the classic chicken salad, this version uses all Greek yogurt for a tangy and protein-packed dressing.

Ingredients:

• 2 cups cooked and shredded chicken
• 1/2 cup plain Greek yogurt
• 1/2 cup grapes, halved
• 1/4 cup chopped walnuts
• 1/4 cup chopped red onion
• 1 tablespoon honey
• Salt and pepper to taste

Instructions:

1. In a medium bowl, whisk together the Greek yogurt and honey.
2. Add the shredded chicken, grapes, walnuts, and red onion.
3. Stir to combine.
4. Season with salt and pepper to taste.
5. Serve chilled.

Bean & Legume Salads

3. Spicy Black Bean & Corn Salad

A vibrant and zesty salad with a kick. This salad is not only high in protein but also in fiber, making it a very filling meal.

Ingredients:

• 1 can (15 ounces) black beans, rinsed and drained
• 1 can (15 ounces) corn, drained
• 1 red bell pepper, chopped
• 1/2 red onion, finely chopped
• 1/4 cup chopped cilantro
• 1 jalapeno, minced (optional)
• 2 tablespoons lime juice
• 1 tablespoon olive oil
• 1/2 teaspoon chili powder
• Salt and pepper to taste

Instructions:

1. In a large bowl, combine the black beans, corn, red bell pepper, red onion, cilantro, and jalapeno (if using).
2. In a small bowl, whisk together the lime juice, olive oil, chili powder, salt, and pepper.
3. Pour the dressing over the bean and vegetable mixture and toss to combine.
4. Let the salad sit for at least 15 minutes to allow the flavors to meld.

4. Mediterranean Chickpea Salad

This salad is full of flavor with a simple lemon-herb vinaigrette. It’s a refreshing and light yet satisfying meal.

Ingredients:

• 1 can (15 ounces) chickpeas, rinsed and drained
• 1 cucumber, chopped
• 1 pint cherry tomatoes, halved
• 1/2 red onion, thinly sliced
• 1/4 cup chopped fresh parsley
• 1/4 cup crumbled feta cheese
• 2 tablespoons olive oil
• 2 tablespoons lemon juice
• 1 teaspoon dried oregano
• Salt and pepper to taste

Instructions:

1. In a large bowl, combine the chickpeas, cucumber, cherry tomatoes, red onion, and parsley.
2. In a small bowl, whisk together the olive oil, lemon juice, and oregano.
3. Pour the dressing over the salad and toss to combine.
4. Gently stir in the feta cheese.
5. Season with salt and pepper to taste.

5. Tuna and White Bean Salad

A simple, no-cook salad that’s packed with protein. It’s perfect for a quick and easy weeknight dinner.

Ingredients:

• 1 can (15 ounces) cannellini beans, rinsed and drained
• 1 can (5 ounces) tuna in water, drained
• 1/2 red onion, finely chopped
• 1/4 cup chopped fresh parsley
• 2 tablespoons olive oil
• 2 tablespoons lemon juice
• Salt and pepper to taste

Instructions:

1. In a medium bowl, combine the cannellini beans, tuna, red onion, and parsley.
2. Drizzle with olive oil and lemon juice.
3. Gently toss to combine, being careful not to mash the beans.
4. Season with salt and pepper to taste.

6. Lentil and Quinoa Salad

A hearty and nutritious salad with two protein powerhouses. This salad will keep you full and energized for hours.

Ingredients:

• 1 cup cooked lentils
• 1 cup cooked quinoa
• 1 cup chopped carrots
• 1/2 cup chopped red onion
• 1/4 cup chopped fresh mint
• 3 tablespoons olive oil
• 3 tablespoons lemon juice
• 1 teaspoon Dijon mustard
• Salt and pepper to taste

Instructions:

1. In a large bowl, combine the cooked lentils, quinoa, carrots, red onion, and mint.
2. In a small bowl, whisk together the olive oil, lemon juice, and Dijon mustard.
3. Pour the dressing over the salad and toss to combine.
4. Season with salt and pepper to taste.

Egg & Tofu Salads

7. Quick & Easy Egg Salad

A budget-friendly and satisfying option, egg salad is a classic for a reason. Serve it on a bed of greens for a light dinner.

Ingredients:

• 6 hard-boiled eggs, peeled and chopped
• 1/4 cup mayonnaise
• 1 tablespoon Dijon mustard
• 2 tablespoons chopped chives
• Salt and pepper to taste

Instructions:

1. In a medium bowl, combine the chopped eggs, mayonnaise, Dijon mustard, and chives.
2. Gently mix until combined.
3. Season with salt and pepper to taste.

8. Buffalo Chickpea Salad

All the flavor of buffalo wings in a healthy salad. This recipe is a crowd-pleaser and can be made as spicy as you like.

Ingredients:

• 1 can (15 ounces) chickpeas, rinsed and drained
• 1/4 cup buffalo sauce
• 1/4 cup crumbled blue cheese
• 1/2 cup chopped celery
• 1/4 cup chopped red onion
• 2 tablespoons ranch dressing
• Romaine lettuce for serving

Instructions:

1. In a medium bowl, toss the chickpeas with the buffalo sauce until evenly coated.
2. Add the blue cheese, celery, and red onion.
3. Drizzle with ranch dressing and toss to combine.
4. Serve over a bed of romaine lettuce.

More Chicken & Fish Salads

9. Curried Chicken Salad

This salad is a flavor explosion with a creamy curry dressing, sweet raisins, and crunchy almonds.

Ingredients:

• 2 cups cooked and shredded chicken
• 1/2 cup plain Greek yogurt
• 2 tablespoons mayonnaise
• 1 tablespoon curry powder
• 1/4 cup raisins
• 1/4 cup slivered almonds
• 1/4 cup chopped green onion
• Salt and pepper to taste

Instructions:

1. In a medium bowl, whisk together the Greek yogurt, mayonnaise, and curry powder.
2. Add the shredded chicken, raisins, almonds, and green onion.
3. Stir until well combined.
4. Season with salt and pepper to taste.

10. BBQ Chicken Salad

Enjoy the smoky flavors of a BBQ in this hearty and satisfying salad.

Ingredients:

• 2 cups cooked and shredded chicken
• 1/2 cup BBQ sauce
• 1 can (15 ounces) black beans, rinsed and drained
• 1 cup corn kernels (frozen or canned)
• 1/2 red onion, sliced
• 1/4 cup chopped cilantro
• Ranch dressing for drizzling
• Romaine lettuce for serving

Instructions:

1. In a medium bowl, toss the shredded chicken with the BBQ sauce.
2. In a large bowl, combine the romaine lettuce, black beans, corn, and red onion.
3. Top the salad with the BBQ chicken.
4. Drizzle with ranch dressing and garnish with cilantro before serving.

11. Canned Salmon Salad

Canned salmon is an affordable and convenient source of protein and omega-3 fatty acids. This salad is a simple and delicious way to enjoy it.

Ingredients:

• 1 can (15 ounces) salmon, drained and flaked
• 1/4 cup mayonnaise
• 1/4 cup plain Greek yogurt
• 1/2 cup chopped celery
• 1/4 cup chopped red onion
• 1 tablespoon lemon juice
• Salt and pepper to taste

Instructions:

1. In a medium bowl, combine the mayonnaise, Greek yogurt, and lemon juice.
2. Add the flaked salmon, celery, and red onion.
3. Gently stir to combine.
4. Season with salt and pepper to taste.

12. Sesame Tofu Salad

A delicious and satisfying vegan salad with crispy pan-fried tofu and a savory sesame dressing.

Ingredients:

• 1 block (14 ounces) firm tofu, pressed and cubed
• 1 tablespoon soy sauce
• 1 tablespoon sesame oil
• 4 cups mixed greens
• 1 cup shredded carrots
• 1/2 cup edamame, shelled
• 2 tablespoons sesame seeds
• For the dressing:
  • 3 tablespoons soy sauce
  • 2 tablespoons rice vinegar
  • 1 tablespoon sesame oil
  • 1 tablespoon honey or maple syrup

Instructions:

1. In a bowl, toss the tofu cubes with 1 tablespoon of soy sauce and 1 tablespoon of sesame oil.
2. Pan-fry the tofu over medium-high heat until golden and crispy on all sides.
3. In a large bowl, combine the mixed greens, shredded carrots, and edamame.
4. In a small bowl, whisk together the dressing ingredients.
5. Top the salad with the crispy tofu, drizzle with the dressing, and sprinkle with sesame seeds.

More Egg & Cheese Salads

13. Avocado Egg Salad

This creamy and delicious egg salad uses avocado instead of mayonnaise for a healthier fat source.

Ingredients:

• 6 hard-boiled eggs, peeled and chopped
• 1 ripe avocado, mashed
• 2 tablespoons chopped cilantro
• 1 tablespoon lime juice
• Salt and pepper to taste

Instructions:

1. In a medium bowl, combine the chopped eggs and mashed avocado.
2. Add the cilantro and lime juice and stir to combine.
3. Season with salt and pepper to taste.

14. Cottage Cheese Salad

Cottage cheese is an excellent source of protein. This simple salad is a quick and easy lunch or light dinner.

Ingredients:

• 1 cup cottage cheese
• 1/2 cup chopped cucumber
• 1/4 cup chopped bell pepper
• 2 tablespoons chopped chives
• Salt and pepper to taste

Instructions:

1. In a small bowl, combine the cottage cheese, cucumber, bell pepper, and chives.
2. Season with salt and pepper to taste.

15. Greek Quinoa Salad

This salad is a complete meal, with quinoa for protein and fiber, and a variety of fresh vegetables.

Ingredients:

• 1 cup cooked quinoa
• 1 cup chopped cucumber
• 1 cup cherry tomatoes, halved
• 1/2 cup crumbled feta cheese
• 1/4 cup Kalamata olives, halved
• 1/4 cup chopped red onion
• For the dressing:
  • 3 tablespoons olive oil
  • 2 tablespoons red wine vinegar
  • 1 teaspoon dried oregano

Instructions:

1. In a large bowl, combine the quinoa, cucumber, tomatoes, feta cheese, olives, and red onion.
2. In a small bowl, whisk together the olive oil, red wine vinegar, and oregano.
3. Pour the dressing over the salad and toss to combine.

16. Taco Salad

A healthier version of the classic taco salad, this recipe uses ground turkey and a yogurt-based dressing.

Ingredients:

• 1 lb ground turkey
• 1 packet taco seasoning
• 1 head of romaine lettuce, chopped
• 1 can (15 ounces) black beans, rinsed and drained
• 1 cup corn kernels
• 1 cup shredded cheddar cheese
• For the dressing:
  • 1/2 cup plain Greek yogurt
  • 1/4 cup salsa

Instructions:

1. In a skillet, cook the ground turkey until browned. Drain any excess fat.
2. Add the taco seasoning and cook according to package directions.
3. In a large bowl, combine the lettuce, black beans, and corn.
4. Top with the cooked taco meat and shredded cheese.
5. In a small bowl, whisk together the Greek yogurt and salsa to make the dressing.
6. Drizzle the dressing over the salad before serving.

More Bean, Seafood & Meat Salads

17. Three Bean Salad

An American classic, this salad is a simple and affordable way to get a good dose of plant-based protein.

Ingredients:

• 1 can (15 ounces) kidney beans, rinsed and drained
• 1 can (15 ounces) chickpeas, rinsed and drained
• 1 can (15 ounces) green beans, drained
• 1/2 red onion, thinly sliced
• For the dressing:
  • 1/2 cup apple cider vinegar
  • 1/4 cup sugar
  • 1/4 cup olive oil
  • Salt and pepper to taste

Instructions:

1. In a large bowl, combine the kidney beans, chickpeas, green beans, and red onion.
2. In a small saucepan, combine the apple cider vinegar, sugar, and olive oil. Heat over medium heat until the sugar is dissolved.
3. Pour the warm dressing over the bean mixture and toss to combine.
4. Season with salt and pepper to taste.
5. For best results, let the salad marinate in the refrigerator for at least an hour before serving.

18. Shrimp and Avocado Salad

This refreshing salad is perfect for a light and healthy dinner. Cooked shrimp is often available at a reasonable price in the freezer section.

Ingredients:

• 1 lb cooked shrimp, peeled and deveined
• 1 ripe avocado, diced
• 1/2 red onion, finely chopped
• 1/4 cup chopped cilantro
• 2 tablespoons lime juice
• 1 tablespoon olive oil
• Salt and pepper to taste

Instructions:

1. In a medium bowl, combine the cooked shrimp, avocado, red onion, and cilantro.
2. Drizzle with lime juice and olive oil.
3. Gently toss to combine.
4. Season with salt and pepper to taste.

19. Peanut Tofu Salad

A Thai-inspired salad with a creamy and flavorful peanut dressing.

Ingredients:

• 1 block (14 ounces) firm tofu, pressed and cubed
• 4 cups shredded cabbage
• 1 cup shredded carrots
• 1/2 cup chopped peanuts
• 1/4 cup chopped cilantro
• For the dressing:
  • 1/2 cup peanut butter
  • 1/4 cup water
  • 2 tablespoons soy sauce
  • 1 tablespoon lime juice
  • 1 tablespoon honey or maple syrup

Instructions:

1. Pan-fry the tofu cubes until golden brown and crispy.
2. In a large bowl, combine the shredded cabbage and carrots.
3. In a small bowl, whisk together the peanut butter, water, soy sauce, lime juice, and honey until smooth.
4. Add the crispy tofu to the cabbage and carrots. Pour the peanut dressing over the salad and toss to combine.
5. Garnish with chopped peanuts and cilantro before serving.

20. Steak and Blue Cheese Salad

A restaurant-worthy salad that you can easily make at home. Look for cheaper cuts of steak like flank or sirloin.

Ingredients:

• 1 lb sirloin steak
• 4 cups mixed greens
• 1/2 red onion, thinly sliced
• 1/2 cup crumbled blue cheese
• For the dressing:
  • 1/4 cup olive oil
  • 2 tablespoons balsamic vinegar
  • 1 teaspoon Dijon mustard

Instructions:

1. Season the steak with salt and pepper and cook to your desired doneness. Let it rest for a few minutes before slicing it against the grain.
2. In a large bowl, combine the mixed greens and red onion.
3. In a small bowl, whisk together the olive oil, balsamic vinegar, and Dijon mustard.
4. Top the salad with the sliced steak and crumbled blue cheese.
5. Drizzle with the dressing before serving.

21. Blackened Chicken Salad

This salad is full of bold and spicy flavors. The blackened chicken is the star of the show.

Ingredients:

• 2 chicken breasts
• 2 tablespoons blackened seasoning
• 4 cups romaine lettuce, chopped
• 1 cup cherry tomatoes, halved
• 1/2 cup corn kernels
• 1/2 avocado, sliced
• For the dressing:
  • 1/4 cup olive oil
  • 2 tablespoons lime juice
  • 1 teaspoon honey

Instructions:

1. Coat the chicken breasts with the blackened seasoning.
2. Cook the chicken in a skillet over medium-high heat until cooked through. Let it rest before slicing.
3. In a large bowl, combine the romaine lettuce, cherry tomatoes, and corn.
4. Top the salad with the sliced blackened chicken and avocado.
5. In a small bowl, whisk together the olive oil, lime juice, and honey.
6. Drizzle the dressing over the salad before serving.

22. Salmon Nicoise Salad

A classic French salad made more affordable by using canned salmon.

Ingredients:

• 1 can (15 ounces) salmon, drained and flaked
• 2 hard-boiled eggs, quartered
• 1 cup cooked green beans
• 1/2 cup Kalamata olives
• 1/4 cup thinly sliced red onion
• 4 cups mixed greens
• For the dressing:
  • 1/4 cup olive oil
  • 2 tablespoons red wine vinegar
  • 1 teaspoon Dijon mustard

Instructions:

1. Arrange the mixed greens on a platter.
2. Top with the flaked salmon, hard-boiled eggs, green beans, olives, and red onion.
3. In a small bowl, whisk together the olive oil, red wine vinegar, and Dijon mustard.
4. Drizzle the dressing over the salad before serving.

23. Edamame and Cranberry Salad

A simple and colorful salad that’s packed with protein and antioxidants.

Ingredients:

• 2 cups shelled edamame, cooked
• 1/2 cup dried cranberries
• 1/2 cup crumbled feta cheese
• 1/4 cup chopped pecans
• For the dressing:
  • 3 tablespoons olive oil
  • 2 tablespoons lemon juice
  • 1 teaspoon honey

Instructions:

1. In a medium bowl, combine the edamame, dried cranberries, feta cheese, and pecans.
2. In a small bowl, whisk together the olive oil, lemon juice, and honey.
3. Pour the dressing over the salad and toss to combine.

24. Chicken and White Bean Salad

A hearty and flavorful salad that combines two excellent sources of lean protein.

Ingredients:

• 2 cups cooked and shredded chicken
• 1 can (15 ounces) cannellini beans, rinsed and drained
• 1/2 cup chopped sun-dried tomatoes
• 1/4 cup chopped fresh basil
• For the dressing:
  • 1/4 cup olive oil
  • 2 tablespoons balsamic vinegar

Instructions:

1. In a large bowl, combine the shredded chicken, cannellini beans, sun-dried tomatoes, and basil.
2. In a small bowl, whisk together the olive oil and balsamic vinegar.
3. Pour the dressing over the salad and toss to combine.