Reviewed by Dietitian Jessica Ball, M.S., RD
Add some variety to your salads by opting out of the traditional lettuce base. Instead, these salads are made from potatoes, chickpeas, tuna and fruits as the main ingredient. Plus, they are packed with protein which helps support muscle repair and satiety. Try our High-Protein Potato Salad and High-Protein Caprese Chickpea Salad for meals that will keep you full all week long.
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High-Protein Potato Salad
This high-protein potato salad has a creamy, tangy dressing made with cottage cheese instead of mayonnaise. Blending the cottage cheese with fresh herbs and seasonings creates a smooth dressing that coats the potatoes while adding extra protein to this picnic-ready side dish.
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High-Protein Caprese Chickpea Salad
This caprese chickpea salad is a fresh, protein- and fiber-packed, plant-based twist on the classic Italian favorite. It combines creamy mozzarella pearls, juicy cherry tomatoes and fragrant fresh basil with hearty chickpeas for a satisfying dish. A simple balsamic vinaigrette ties everything together with a tangy-sweet finish. It’s quick to prepare, colorful and bursting with summery flavor.
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03 of 16
Green Bean & Tuna Salad
This bright green bean and tuna salad is a quick, protein-packed entree that comes together in just 25 minutes. Crisp green beans, flaky tuna and fresh herbs are tossed in a tangy Dijon vinaigrette, while peperoncini add a briny pop of flavor. Serve it on its own for a light dinner or with crusty bread for a more filling meal.
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04 of 16
4th of July Salad
This colorful salad is packed with grilled summer veggies and is tossed in a creamy lime-cilantro dressing made with cottage cheese. It brings festive color to a Fourth of July cookout while delivering plenty of flavor. Serve it alongside grilled chicken, burgers or fish at your next backyard gathering.
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05 of 16
Tomato Crunch Salad
This vibrant tomato salad is inspired by Southeast Asian flavors, pairing juicy tomatoes with a tangy lime–fish sauce dressing. Serve it alongside grilled meats, seafood or rice dishes for a fresh and complete summer meal.
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06 of 16
Creamy Cucumber-Tomato Salad with Feta & Chickpeas
This high-protein cucumber-tomato salad gets a creamy upgrade with a blended cottage cheese dressing. Fresh herbs, lemon and garlic add bright, savory flavor, while chickpeas and feta boost the protein to make it more satisfying than a typical side. It’s a refreshing, no-cook dish that pairs well with a variety of mains.
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07 of 16
High-Protein Chicken Pasta Salad
This high-protein chicken pasta salad is a satisfying, meal-prep-friendly dish that’s perfect for lunches, potlucks or easy dinners. Tender chicken, whole-wheat pasta and feta cheese boost the protein, while crisp vegetables add freshness and crunch. A zesty lemon–red-wine vinaigrette brings everything together for a bright, balanced flavor in every bite.
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08 of 16
Bang Bang Chicken Salad
This bang bang chicken salad is a delicious dish that combines tender chicken with crisp chopped bell pepper, carrots and scallions. The star of the salad is the creamy, sweet-and-spicy bang bang sauce, made with mayonnaise, sweet chili sauce and a hint of Sriracha for heat. It’s easy to prepare and makes a satisfying lunch, light dinner or appetizer served with crudités and crackers.
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09 of 16
Loaded Bean & Broccoli Salad
This broccoli-bean salad combines crisp broccoli, creamy cannellini beans and sharp Cheddar with a tangy yogurt-mayo dressing for a satisfying lunch or dinner. Crispy bacon and fresh dill add bold flavor, while scallions bring a bright finish to every bite.
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High-Protein Salmon Salad
This salmon salad combines flaky canned salmon with tangy capers and fresh, fragrant dill. This versatile salad can be enjoyed piled onto toast, stuffed into a pita or served over greens for a light, satisfying meal.
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Everything Bagel Chicken Salad
If you love the flavors of an everything bagel with cream cheese, you’ll love this quick chicken salad. Cream cheese and Greek-style yogurt create a rich, creamy dressing, while everything bagel seasoning adds savory flavor and crunch. Enjoy it as a protein-packed lunch with crackers, tucked into a sandwich or spooned over greens.
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Marry Me White Bean Salad
This Marry Me White Bean Salad is a bright, flavor-packed dish that’s hard not to fall for and pulls inspiration from Marry Me Chicken. Tender white beans are tossed with sun-dried tomatoes, fresh basil and a creamy dressing that soaks into every bite. It’s quick to throw together and perfect for meal prep, picnics or pairing with grilled meats.
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Broccoli Crunch Salad
From the crunchy nuts and Parmesan crisps to the chewiness of sun-dried tomatoes, this broccoli salad has a satisfying medley of textures. The red-wine vinaigrette brings a briny flavor that is balanced by the nuttiness of the cheese. Serve this salad as a side or turn it into a meal-prep-friendly lunch—just leave the Parmesan crisps out until serving so they don’t get soggy. Look for Parmesan crisps in the dressing aisle near croutons.
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3-Ingredient Chicken Salad
This simple chicken salad proves that a short ingredient list can still deliver big flavor. Creamy whole-milk Greek-style yogurt pairs with tangy dill pickles and brine to create a bright, savory dressing. It’s a quick, protein-packed option for lunches or light dinners.
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Herbed Chicken Salad
This quick chicken salad combines hearty rice, tender shredded chicken and crisp vegetables with a bright citrus-herb dressing. Fresh mint and cilantro add vibrant flavor, while a hint of cinnamon and cayenne brings subtle warmth to each bite. It’s a satisfying, well-balanced dish that comes together in just minutes.
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Roasted Vegetable & Bean Pasta Salad
This easy pasta salad is a crowd-pleasing dish for any occasion. Roasted vegetables and white beans add plant-based fiber and protein, while a quick herb vinaigrette ties everything together. If you want to make it more filling, grilled chicken would be an excellent addition.
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