12 High-Protein Salads (Plant-Based)

These High-Protein Salads go far beyond a bowl of greens, combining protein-rich plant foods to create satisfying, weight loss-friendly, micronutrient-rich, balanced meals. Nutrition breakdown includes protein, fiber, iron, zinc, and magnesium.

Nisha Melvani making high-protein salad with barley.

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Why You'll Love These High-Protein Salads

I'm a Registered Dietitian focused on meeting my protein, fiber, and micronutrient goals with healthy, whole-food plant-based meals. These salads make it easy to pack more nutrition into one delicious meal, as well as being:

High in protein: Designed to help you meet your plant-based protein goals and support muscle.
Fiber-packed: Satisfying, gut-friendly meals that can support healthy cholesterol, blood sugar, and weight management.
Rich in micronutrients: Packed with plant-based sources of iron, magnesium, zinc, and more.
Packed with plant points: A delicious way to increase the variety of plants you eat.
Meal-prep friendly: Filling, flavorful salads you can make ahead for easy lunches and dinners.

Barley Salad

Nutrition:

Macronutrients: 25g protein, 17g fiber, 425 kcals
Micronutrients: ~8 mg iron (45% DV), 5.7 mg zinc (52% DV), and 256 mg magnesium (61% DV) per serving.

This creamy White Bean Barley Salad is packed with protein, fiber, fresh herbs, peas, and a smoky artichoke dressing.

Meal Prep Salad

Nutrition:

Macronutrients: 24g protein, 17g fiber, 470 kcals.
Micronutrients: ~ 7 mg of iron (39% DV), 19 mg of zinc (170% DV), and 500 mg of magnesium (120% DV) per serving.

This delicious Healthy High-Protein Meal-Prep Salad Recipe is your weekly insurance for getting enough iron, protein, heart-healthy fats, antioxidants, and essential nutrients!

Nisha Melvani holding three containers of high-protein meal prep salads.

Lentil Salad

Nutrition:

Macronutrients: 27g protein, 27g fiber, 440 kcals
Micronutrients: ~8.4 mg iron (47% DV), 4.7 mg zinc (43% DV), and 198 mg magnesium (47% DV) per serving.

I actually look forward to eating for several days. Tender green lentils, crunchy red pepper, shallots, capers, hemp hearts, and loads of fresh herbs are tossed in an intensely flavorful lemony brine dressing.

Dense Bean Salad

Nutrition:

Macronutrients: 24g protein, 16g fiber, 390 kcals
Micronutrients: ~6.4 mg iron (36% DV), 4.0 mg zinc (36% DV), and 214 mg magnesium (51% DV) per serving.

Meet my Triple Antioxidant Dense Bean Salad-a vibrant, nutrient-packed dish featuring the three beans with the highest antioxidant content: kidney beans, black beans, and lentils.

Protein Lentil quinoa salad in a white bowl with a black fork.

Quinoa and Lentil Salad

Nutrition:

Macronutrients: 30g protein, 17g fiber, 525 kcals
Micronutrients: ~7.9 mg iron (44% DV), 5.2 mg zinc (47% DV), and 285 mg magnesium (68% DV) per serving.

Delivers the perfect balance of plant protein, fiber, and longevity-promoting nutrients all in one colorful bowl.

Chickpea Quinoa Mediterranean Salad served over Greek style yogurt on a white plate.

Quinoa Garbanzo Bean Salad

Nutrition:

Macronutrients: 27g protein, 14g fiber, 459 kcals
Micronutrients: ~6.5 mg iron (36% DV), 3.7 mg zinc (34% DV), and 182 mg magnesium (43% DV) per serving.

Creamy Quinoa Garbanzo Bean Salad is light, oil-free, and packed with flavor and texture-with crisp cucumbers and smoky roasted chickpeas.

Eggplant salad in a large wooden bowl and in a small serving bowl.

Mediterranean Roasted Eggplant Salad

Nutrition:

Macronutrients: 27g protein, 17g fiber, 400 kcals
Micronutrients: ~6.5 mg iron (36% DV), 4.8 mg zinc (44% DV), and 250 mg magnesium (60% DV) per serving.

Combines silky roasted eggplant, tender artichoke hearts, beans, crunchy pumpkin seeds, and fresh parsley in a bright lemon-herb dressing packed with ingredients that support healthier cholesterol levels.

Creamy High-Protein Bean and Barley Salad

Nutrition:

Macronutrients: 28g protein, 20g fiber, 525 kcals
Micronutrients: ~7 mg iron (39% DV), 3.5 mg zinc (32% DV), and 192 mg magnesium (46% DV) per serving.

Made almost entirely with pantry staples, making it an easy recipe to throw together any time.

Arugula, chickpeas, broccolini, cucumber, and pumpkin seeds with creamy lemon tahini dressing.

Green Goddess Salad

Nutrition:

Macronutrients: 25g protein, 12g fiber, 450 kcals
Micronutrients: ~8.0 mg iron (44% DV), 5.1 mg zinc (47% DV), and 280 mg magnesium (67% DV) per serving.

Peppery arugula, tender broccolini, crunchy pumpkin seeds, and a creamy herby lemon tahini dressing come together in one of my favorite everyday salads.

Edamame, black lentils, chopped cucmber and red bell pepper, sesame seeds, and chopped green onion and cilantro, in a white bowl with a black fork, next to another bowl with more edamame salad and wooden servers.

Edamame Salad

Nutrition:

Macronutrients: 27g protein, 16g fiber, 437 kcals
Micronutrients: ~5.7 mg iron (32% DV), 3.5 mg zinc (32% DV), and 179 mg magnesium (43% DV) per serving.

15-Minute Best Edamame Salad is an easy no-cook recipe. Packed with omega 3s, and serves with a mouthwatering Asian-inspired dressing.

Superfood Salad

Nutrition:

Macronutrients: 19g protein, 13g fiber, 300 kcals
Micronutrients: ~6.3 mg iron (35% DV), 3.2 mg zinc (29% DV), and 192 mg magnesium (46% DV) per serving.

Combining vibrant raw beets, crunchy red cabbage, and fresh chopped spinach for a burst of antioxidants and cancer-fighting compounds.

32-ounce salad jar with olive oil, lemon juice, chopped cucumber, tomato, red onion, roasted chickpeas, quinoa, hemp seeds, and cilantro.

High-Protein Chickpea Quinoa Salad

Nutrition:

Macronutrients: 21g protein, 11g fiber, 460 kcals
Micronutrients: ~5.2 mg iron (29% DV), 3.6 mg zinc (33% DV), and 189 mg magnesium (45% DV) per serving.

Made with just 8 ingredients, it's vegan, gluten-free, and perfect for prepping 5 mason jar salads-one for each weekday.

Looking for more high-protein salad recipes? Check out my High-Protein Vegan Recipes page.