Add these satisfying salads to your lunch rotation. They’re packed with 15 grams of protein per serving from vegetarian foods like egg, tofu, legumes and cheese. Plus, the protein in these dishes can help you stay full for longer, support healthy digestion and promote bone health to keep you feeling your best. Recipes like our Farro Salad with Arugula, Artichokes & Pistachios and Green Goddess Salad with Chickpeas are not only nutritious, but also delicious enough to become your new favorite midday meals.
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Farro Salad with Arugula, Artichokes & Pistachios
Precooked farro makes this dish come together in no time. And you can make it in the same bowl you serve it in, minimizing cleanup!
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Green Goddess Salad with Chickpeas
In this cucumber, tomato, Swiss cheese and chickpea salad recipe, a healthy green goddess dressing is made from avocado, buttermilk and herbs. The extra dressing is delicious served with grilled vegetables.
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Easy Vegetarian Taco Salad
Taco salad doesn't always have to contain beef—this 15-minute version uses tofu or black bean crumbles, which taste delicious and offer up a healthy dose of protein. This vegetarian meal is so tasty that even meat-only eaters won't miss the beef.
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Cabbage, Tofu & Edamame Salad
Craving crunch? Bite into this salad loaded with crisp red cabbage, edamame, bamboo shoots, and chow mein noodles. This salad is slightly sweetened with baked tofu, mandarin oranges and sesame vinaigrette.
Get all the protein -- 17 grams -- you need without the fat and cholesterol. Loaded with fiber-filled beans, sweet corn, crunchy sweet pepper, smooth avocado, and spicy pico de gallo, this bold salad will satisfy your taste buds and appetite.
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Quinoa Chickpea Salad with Roasted Red Pepper Hummus Dressing
This hearty vegan salad is loaded with plant-based power ingredients: chickpeas, quinoa and hummus. We love the crunch of the sunflower seeds and the unexpected flavor of roasted peppers.
Jicama is the crunchy, sweet tuberous root of a legume native to Central America. If you love it in this salad, try including sticks of it with your next crudités spread.
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Roasted Tofu & Peanut Noodle Salad
Top this vegetarian noodle salad recipe, which is tossed with loads of veggies and ample peanut sauce, with chopped roasted peanuts for added crunch and protein.
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Tomato & Onion Salad with Crispy Tofu
Tofu definitely benefits from a marinade, in this case lemon juice, olive oil and fresh herbs. In this vegetarian salad recipe, the tofu is pressed first, which concentrates its subtle soy flavor and improves the texture by removing some of the water. But what really makes this recipe special is the Parmesan cheese crust that transforms the tofu into a soft, cheesy crouton.
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Tempeh "Chicken" Salad
Eating probiotics--live bacteria in raw fermented food, such as tempeh and miso--can rev up the good bacteria in your body, which may help you with weight loss. Look for tempeh near the tofu in the produce section. Try vegan mayo for a completely plant-based lunch.
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Spinach & Artichoke Salad with Parmesan Vinaigrette
Inspired by the classic warm party dip, this simple salad can be served up right away or divided into small lidded containers for a week of delicious lunches. To keep the hard-boiled eggs tasting fresh, we suggest adding them to your salad just before serving or in the morning before packing your lunch to go.
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Hoisin-Sesame Salad with Baked Tofu
This Asian-inspired salad is made satisfying with savory baked tofu; carrots and snap peas add crunch. Try this salad for a take-along lunch. To keep the salad greens from getting soggy, pack the greens, salad toppings and dressing in separate containers and toss them together just before eating.
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Loaded Spinach Salad
Like many spinach salads, this one features lots of chopped-up hard-boiled egg. But since most of the calories in an egg are in the yolk, this recipe uses just two whole eggs, plus the whites from six additional eggs, for a satisfying spinach salad that keeps the calories in check.
If you prefer vegan options, go beyond beans or tofu and try tempeh or seitan. If you love legumes like chickpeas in your salad, you may also love lentils, nuts, seeds or whole grains like farro or quinoa as additions.
Instead, choose a high-quality, tasty protein like marinated tofu, black beans or lentils, crisped chickpeas (just quickly panfry them in a bit of oil and seasonings), chicken, or steak.
Grilled Chicken Salad Is a Healthy, High-Protein Summer Dinner. This grilled chicken salad is perfect for summer entertaining. You can make the dressing, marinate the chicken, pickle the onions and slice your vegetables a few hours ahead of time, then just grill and assemble the salad after the guests arrive.
Although all fruits and vegetables contain protein, some contain more than others. Vegetables with the most protein include broccoli, spinach, asparagus, artichokes , potatoes, sweet potatoes , and Brussels sprouts, which typically contain 4–5 g of protein per cooked cup.
1. Beans and legumes: Add cooked chickpeas, black beans, lentils, or edamame to your salad for a protein boost. 2. Nuts and seeds: Sprinkle on some almonds, walnuts, sunflower seeds, or pumpkin seeds for a crunchy and protein-rich addition.
There is concern that the body does not easily absorb raw fruits and vegetables. Generally speaking, this has proved false. People who eat salad regularly are much more likely to fulfill their recommended intake of nutrients. Eating a salad every day is healthy because you get vital nutrients, fiber, and good fats.
There are many different types of protein that you can add to your salad, including grilled chicken, tofu, beans, nuts, and seeds. Grilled chicken is a popular choice because it is low in fat and high in protein, while tofu is a great option for vegetarians and vegans.
A higher protein intake tends to increase the feeling of satiety and alter the hunger hormone ghrelin so that you do not overeat. This leads to a major reduction in hunger and is one of the main reasons protein helps you lose weight.
The following healthful, plant-based foods have a high-protein content per serving:
Tofu, tempeh, and edamame. Share on Pinterest Soy products such as tofu, tempeh, and edamame are among the richest sources of protein in a vegan diet. ...
Beans and legumes are two of the best sources of protein for vegetarians because you can use them in place of almost any meat in curries, salads, soups, tacos, and similar dishes. They come in many varieties, including: Lentils.
Vegetarian-Friendly Complete Protein Food Combinations
Quinoa (+ lentils) While quinoa's reputation as a good source of protein is well deserved, it's technically not complete (contrary to popular belief). ...
Introduction: My name is Greg Kuvalis, I am a witty, spotless, beautiful, charming, delightful, thankful, beautiful person who loves writing and wants to share my knowledge and understanding with you.
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