9 High Protein Salads

By Andrea Cohen
Published 5/16/2025
9 High Protein Salads
Photo Credit: Adobe Stock

Protein-packed salads can turn a simple plate of green vegetables into a satisfying, energy boosting meal. High protein salads not only keep you full longer, but adding protein such as beans or meat or seafood to your salad will help with blood sugar and weight management. These are two important parts of keeping your heart in tip-top shape. Plus, they give your body what it needs to build muscle and stay strong. With so many benefits, our team of chefs and dietitians has made it a priority to develop healthy protein salads for you that follow heart healthy dietary guidelines.

Whether you’re looking for a quick lunch, a light dinner, or an easy meal after a workout, healthy protein salads are the perfect solution. By mixing fresh vegetables with lean protein choices such as chicken, shrimp, tuna, steak, or beans, you can enjoy meals that are full of flavor and good for your heart. Below we share some of the most popular heart healthy salad recipes from the Health eCooks Test Kitchen. Each is delicious, easy to make, and packed with the protein and fiber your body needs. 

9 High Protein Salad Recipes

These heart healthy salads make protein the star of the show. Enjoy them for lunch or dinner – you can even work them into your meal-prepping routine since most stay fresh in the fridge for a few days (just hold the dressing until you’re ready to eat).

  1. 01

    Bang Bang Shrimp Salad

    Heart Healthy Bang Bang Shrimp Salad
    Photo Credit: Baldwin Publishing Staff Photographer
    45 mins

    This flavorful high protein salad combines crispy shrimp coated in almond flour and panko with fresh vegetables like arugula, cucumber, and avocado. Drizzled with a tangy, yogurt-based Bang Bang dressing, it offers 16g of protein per heart-healthy serving. 

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  2. 02

    Spinach, Beet and Chicken Salad

    Heart Healthy Spinach, Beet and Chicken Salad
    Photo Credit: Baldwin Publishing Staff Photographer
    45 mins

    Packed with lean chicken, roasted chickpeas, and fiber-rich veggies, this colorful salad is tossed in a tangy carrot-ginger dressing. It's one of our best heart healthy salads with a satisfying mix of chicken and vegetables.

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  3. 03

    Orange Thai Chicken Salad

    Heart Healthy Orange Thai Chicken Salad
    Photo Credit: Baldwin Publishing Staff Photographer
    30 mins

    Featuring grilled chicken, mandarin oranges, and crunchy nuts atop mixed greens, this protein packed salad is dressed with a creamy peanut-lime sauce. At under 300 calories and 18g of protein per serving, it's a flavorful meal with staying power.

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  4. 04

    Grilled Flank Steak Salad

    Heart Healthy Grilled Flank Steak Salad
    Photo Credit: Baldwin Publishing Staff Photographer
    45 mins

    Grilled flank steak is paired with baby spinach, black beans, black-eyed peas, and bell peppers in this hearty salad. With 23g of protein and only 213 calories per serving, it's a protein salad powerhouse that not only helps keep your heart healthy, but can also help with weight control.

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  5. 05

    Mexican Chicken Salad

    Mexican Chicken Salad
    Photo Credit: Baldwin Publishing Staff Photographer
    45 mins

    This protein salad combines juicy chicken, fiber-rich beans, and fresh veggies like bell peppers, tomatoes, and avocado, all tossed in a zesty lime dressing. With just 49mg of sodium, 8g of fiber, and 20g of protein, it's a feisty salad that’s good for your heart.

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  6. 06

    Curry Chicken Salad Wrap

    Heart Healthy Curry Chicken Salad Wrap
    Photo Credit: Adobe Stock
    15 mins

    Featuring a mix of lean chicken, juicy grapes, and crunchy almonds, what really makes this chicken salad stand out is our low sodium salad dressing of Greek yogurt, lemon juice, and curry powder. You can enjoy this salad and its protein boost in a wrap or over greens.

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  7. 07

    Cobb Salad

    Heart Healthy Cobb Salad
    Photo Credit: Baldwin Publishing Staff Photographer
    20 mins

    This is a classic high protein salad favorite made healthier with skinless chicken breast, turkey bacon, and hard-boiled eggs atop crisp lettuce and avocado. It contains a whopping 32g of protein per serving, which will keep you feeling full for a long time. 

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  8. 08

    Tuna Salad

    Heart Healthy Tuna Salad
    Photo Credit: Baldwin Publishing Staff Photographer
    15 mins

    This mayo-free tuna salad features chickpeas, cherry tomatoes, and bell peppers dressed in a balsamic vinaigrette to let the fresh flavors shine through. At only 216 calories and 18g of protein per serving, it's a light yet satisfying heart healthy meal.

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  9. 09

    Grilled Steak Spinach Salad

    Heart Healthy Grilled Steak Spinach Salad
    Photo Credit: Baldwin Publishing Staff Photographer
    30 mins

    Garlic and ginger-marinated flank steak is grilled and served over baby spinach with a medley of fresh veggies and herbs in this colorful salad that offers a big 27g of protein per serving. This summer favorite is a delicious meal for lunch or heart healthy dinner.

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More High Protein Meal Ideas to Keep Your Heart Healthy

Looking for more protein-rich meals that are easy to make and good for your heart? Check out these blogs:

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