12 Easy High Protein Summer Salad Recipes

Healthy summer fresh salad ideas you are going to love! 

On warm summer days, you are likely looking for something cool and refreshing – a protein-rich summer salad is a great choice!  In this blog post you are going to find plenty of higher protein (and therefore satiating) summer salad recipes and ideas to fuel a wide range of eating preferences. 

What Are The Components of Creating a Balanced Meal If You Are Having a Salad For Supper? 

To make a satiating healthy summer salad be sure to include 3 components to create a balanced meal: 

Vegetables and/or Fruit 

Leafy greens (such as lettuce, spinach, chard or kale), chopped raw veggies (such as tomatoes, cucumber, peppers, radishes, kohlrabi) grated carrots/beets, leftover steamed/grilled/roasted vegetables (such as asparagus, green beans, cauliflower or eggplant) and you might consider garnishing with fresh or dried fruit or colour and flavour.

Protein Rich Foods

Grilled or roast chicken/turkey/beef/pork/game/fish/seafood, meatballs, grilled/pan-fried firm tofu, canned tuna/salmon/sardines, hard boiled eggs, nuts/seeds/hemp hearts, grated/cubed hard cheese, ricotta/cottage cheese, cooked/canned and drained beans/lentils/chickpeas.

Grains/Starches 

Add leftover baby potatoes, yams, sweet potatoes, rice, quinoa, pasta, barley or other grains to your salad (or instead serve bread, buns, garlic toast, pita, naan or bannock on the side). 

Top up your salad with your favourite salad dressing – either homemade or purchased for flavour and enjoyment.

12 High-Protein Summer Salads

1. Peanut Noodle Salad with Chicken or Tofu

All the flavours come together in this satiating peanut noodle salad that works great with leftover chicken or tofu. Grab the recipe for this peanut noodle salad here.

2. Greek Pasta Salad with Chicken Drumsticks

Everyone loves Greek salad and pasta salad so why not combine both in one? Try this Greek pasta salad recipe with chicken drumsticks for a delicious summer meal. 

3. Barley and Beet Salad with Your Choice of Protein

Follow this recipe here for a barley and beet salad and top with your favourite protein choice (grilled fish, grilled chicken/turkey, shrimp/prawns/scallops, cubed cooked firm tofu, pan-fried halloumi cheese or canned drained white cannellini beans).

4. Watermelon Feta & Blackberry Salad with Garlic Toast 

If you have not tried the amazing combination of watermelon and feta, this will surprise you as this combination is delicious! Follow this recipe here for watermelon feta salad and serve with garlic toast alongside grilled meat/poultry/fish or add diced firm tofu cubes to the salad. 

5. Black Bean, Corn and Avocado Salad

This simple and colourful black bean, corn and avocado salad is great for dinner or to pack for a picnic to the park. If you are looking for more protein you can top with queso fresco and a sprinkle of hemp hearts. 

6. Simple Brussels Sprout Salad with Fruit

While this brussels sprout salad recipe works with pears or apples in the fall/winter, later this summer when fresh brussels sprouts enter the farmers market and grocery stores, I’d be sure to flag this recipe to try with your choice of summer fruit such as strawberries, raspberries, peaches or apricots.  Serve this salad with fresh buns and fish, poultry, meat or a high-protein vegetarian burger patty.

7. Mediterranean Pasta Salad

Step up your pasta salad with colourful vegetables and a tasty vinaigrette with this recipe for Mediterranean pasta salad. 

Here are a couple of themes to get you started:   

• Grilled steak Caesar salad with leftover strips of steak, roasted red peppers, purchased Caesar salad dressing and a side of garlic toast. 

• Grilled chicken salad with leftover strips of chicken and leftover grilled asparagus tossed together with fresh cherry tomatoes, pasta/quinoa and a lemon vinaigrette. 

• Crumbled leftover black bean veggie burger with leftover yams and roasted red pepper and corn (diced yams with a drizzle of oil and salt and pepper and placed in tinfoil for the grill alongside red peppers and corn). Drizzle with a vinaigrette and smoked paprika and top with nuts/seeds/cheese.

9. Summer Salad and Bean Croquettes 

Watch how to make a homemade vinaigrette in under 1 minute here on our previous blog and top your salad with one of our favourite, and simple vegetarian recipes using canned beans here in this recipe for bean croquettes.  Enjoy this meal with whole grain crackers or fresh bread/buns or pita as a side. 

10. Mexican Pasta Salad

Everyone is going to love the flavour of this satisfying Mexican pasta salad and you’ll be happy you made this as you’ll have lunch for tomorrow! If you want to make this a meatless Monday dish you can swap out the grilled chicken and add cooked/canned black beans instead. 

11. Quinoa Black Bean Salad

This make-ahead quinoa black bean salad recipe is great for both supper and lunches for your work week. The quinoa and black beans elevate the protein to keep you satiated with a healthy balanced meal full of goodness.

12. Orzo Arugula Salad

This orzo arugula salad recipe is one of my most favourite salads. If you love arugula then this one if for you, and if you don’t love arugula, you should still try this as I bet I will convert you into an arugula lover.  Serve this salad with hard cooked eggs for a packable picnic or backyard summer meal.

Do you have a favourite salad? Which of the above summer salad recipes are you going to try?  Let us know in the comments below! 

Looking for more summer salad inspiration?  Check out this previous blog on how to create healthy salads and how to make great tasting vinaigrettes: Healthy Salads 101. 

Looking for more summer meal ideas? Try these healthy recipes on our blog: