Salads are a great way to get more vegetables (and fiber) into your diet, but a simple bowl of leafy greens can be a little boring and not always satisfying. Adding toppings, especially high-protein ones, will make your salad much more interesting and nutritious.
“Protein gives your salad purpose — it helps stabilize blood sugar, boosts metabolism, supports muscle repair and (let’s be real) keeps you from face-planting into a bag of chips an hour later,” says Sahar Berjis, R.D., a registered dietitian and founder of Inner Health and Wellness.
Protein also slows digestion and keeps you feeling full longer, which can help with weight loss and prevent mindless snacking, adds Alexander Ford, D.O., R.D., an osteopathic physician specializing in family medicine and a registered dietitian. “Protein adds additional flavor and unique texture to salads, giving entrées a distinctive flair.”
While your individual protein needs vary based on age, size and overall health, it’s smart to add 20 to 25 grams of protein to your salads, Berjis says. This will create “a balanced, satisfying salad that actually powers you through your day,” she adds.
If you’re wondering how your typical salad toppings measure up protein-wise or looking for some new ideas, here are high-protein salad mix-ins that serve up nutrients and flavor.
1. Hard-boiled eggs
Hard-boiled eggs are easy to prepare — you can make some to stash in the fridge for a few days. One large egg contains 6.2 grams of protein, according to the U.S. Department of Agriculture (USDA). Dr. Ford says they’re also micronutrient-rich with choline, which supports brain, liver, and heart health and a good source of B vitamins.
2. Chicken breast
Chicken breast is a “tasty and easy way to add a lot of protein to your salad,” says Kelsey Kunik, R.D.N., a registered dietitian at Graciously Nourished. Three ounces of skinless, boneless chicken breast packs 25.9 grams of protein, according to the USDA. It’s also naturally lower in calories and fat than other types of meat, she adds.
3. Salmon
Top your salad with 100 grams (about 3.5 ounces) of wild-caught salmon, and you’ll get 22.3 grams of protein, according to the USDA. Salmon is also high in omega-3 fatty acids, “which is an essential nutrient that supports many of the body’s organ systems, including our cardiovascular system and endocrine system,” says Rebecca Blake, R.D., a registered dietitian and founder of Rebecca Blake Nutrition. Research suggests that eating fatty fish, like salmon, can lower your risk for heart disease, mood and cognitive disorders as well as some cancers, Kunik says.
4. Canned tuna
This versatile pantry staple is protein-rich and a good source of healthy omega-3s, which benefit your heart and brain, Dr. Ford says. About 3 ounces of canned tuna packed in water (a little over half a can) has about 22 grams of protein, according to the USDA.
5. Shrimp
These crustaceans are a good source of protein — one 3-ounce serving contains 20.4 grams of protein, the USDA says. Shrimp is also full of B vitamins, zinc and selenium, but it (and other shellfish) can be a little higher in cholesterol. That’s important to note if you’re watching your cholesterol levels.
6. Chickpeas
Canned chickpeas are a convenient way to add texture and protein to your salads, Kunik says. Tossing in a half-cup of boiled chickpeas will give you about 7 grams of protein, according to the USDA. “Chickpeas are mild in flavor and rich in protein and fiber to help make a salad more filling,” says Kunik, who suggests mixing them with lemon, oil, and herbs or roasting to make them crunchy.
7. Lentils
These tiny legumes cook quickly and are an easy way to increase your protein intake, Dr. Ford says. A half-cup serving of boiled lentils packs in about 9 grams of protein, the USDA says. Lentils are also high in fiber, which is good for your gut and heart health, and low in calories and fat.
8. Black beans
Most legumes are “fiber-packed, gut-friendly and super satisfying,” Berjis says. Canned black beans, for instance, have nearly 7 grams of protein per 100 grams, the USDA says. Beans are also full of vitamins, minerals and antioxidants, and research has shown they may help lower your risk for cancer and heart disease.
9. Quinoa
This gluten-free grain is an “excellent source of essential amino acids,” Dr. Ford says. In fact, quinoa is a complete protein source, meaning it contains all nine amino acids that your body needs and can’t make on its own. A half-cup of cooked quinoa has 4 grams of protein, according to the USDA. It’s also a good source of manganese, phosphorus, copper, and fiber.
10. Farro
This nutty-flavored ancient grain from the Mediterranean is full of fiber, protein, B vitamins and potassium, according to the USDA. Add a quarter-cup of farro to your salad, and you’ll get about 6 grams of protein.
11. Edamame
Edamame is another complete protein with all nine essential amino acids, Dr. Ford says. A half-cup of cooked frozen edamame is packed with 9.2 grams of protein, the USDA says. It’s also high in fiber and full of nutrients like potassium and iron.
12. Cottage cheese
You might think of cottage cheese as a retro food, but it’s been trending on TikTok recently. And, for good reason: it’s high in protein. A cup of low-fat cottage cheese contains 24.2 grams of protein. It’s also a good source of calcium, which promotes bone health.
13. Tofu
If you’re seeking plant-based proteins, Blake says, “tofu is always a great idea.” You can bake, grill or fry it, all of which make it a great salad topping, she adds. It’s also protein-rich: a half-cup has 21.8 grams. Also, tofu contains vitamins, minerals, and heart-healthy fats. In fact, research has found that people who eat tofu have a lower risk of developing cardiovascular disease.
14. Tempeh
Tempeh is a “fermented, nutty soy-based protein that brings a meaty texture,” says Berjis, who suggests sautéing it with a balsamic glaze and tossing it into your salad. Dr. Ford says it’s a great source of protein that’s good for heart health and weight management. A half-cup of tempeh has 16.9 grams of protein, according to the USDA.
15. Peanuts
Peanuts, which are actually legumes, add crunch to your salads. They’re also incredibly nutritious — packed with protein, fiber, vitamins, and minerals. A quarter-cup serving of raw peanuts has 9.2 grams of protein, the USDA says.
16. Walnuts
Considered a superfood, walnuts are rich in omega-3 fatty acids, as well as fiber to boost your gut health. They also contain a wealth of vitamins and minerals and are a solid source of protein. You’ll find 4.6 grams of protein per quarter-cup of walnut pieces, according to the USDA.
17. Almonds
Almonds have been shown to lower your risk of heart disease and offer anti-inflammatory and antioxidant benefits. They’re also a good source of protein, with 7.6 grams per quarter-cup serving, the USDA says. Almonds contain fiber, vitamin E, calcium, magnesium, and many other nutrients, too.
18. Pumpkin seeds
Also known as pepitas, pumpkin seeds can enhance the protein count of any salad. Every quarter-cup serving contains 8.8 grams of protein, according to the USDA. Like other kinds of nuts and seeds, pumpkin seeds are also full of fiber, antioxidants, vitamins and minerals. With “the crunchy little extras that sneak in protein, minerals and healthy fats, you’ll feel fuller longer, without sacrificing flavor,” Berjis says.
Gillean is a media dietitian with over a decade of experience working with brands through TV, content creation, and consulting. She’s the founder of the What’s for Dinner Club, a resource that provides healthy, easy dinner recipes for busy families. As a mom of 3, she knows how overwhelming it can feel to make your nutrition and priority, so through her work she strives to make nutrition simple and convenient. Gillean is also the co-founder of a media training program called Expert with Influence, with the goal of helping health experts grow in the media space and be a source of reliable, credible nutrition information.
