10 Simple High Protein Summer Salads (Easy, Fresh & Filling)

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Summer is that time of year when the warmer weather arrives, the sun is shining bright and we’re out and about enjoying all of the things that this season has to offer. The produce is bright and full of flavor and it’s time to take advantage of all the beautiful fruit and veggies that are in season.

Building off of that, summer is also a time of enjoying lighter food, dining al fresco, barbecues and get togethers. If you’re like me, often the warmth brings a slightly reduced appetite. That’s where fresh, delicious salads that are high in protein come in. You can still get your protein and a lovely meal without the bulk.

There’s kind of an art to making salads though. If you’ve ever made a salad and found yourself hungry an hour later… you’re not alone. A lot of salads are light—but not actually satisfying.

These are different. We created them with a balance in mind.

These are the kinds of salads I come back to in the summer:

  • Simple to make

  • Fresh and flavorful

  • And built with enough protein to actually keep you full

Nothing complicated. Nothing fussy. Just high protein meals that work in real life. And if you’ve read any of our other recipe posts, you know that simple, easy, and practical is our goal with healthy food. If you’re not sure what starting a high protein diet looks like, we have a great post to check out: High Protein, Low Carb Diet for Beginners.

How to Build a High-Protein Salad

A simple formula you can always come back to:

  • Protein: chicken, shrimp, salmon, tuna, beans, tofu

  • Fiber: greens, veggies, fruit

  • Healthy fats: olive oil, avocado, nuts, seeds

  • Flavor: herbs, citrus, simple dressings

Our High Protein Grocery & Pantry List might come in handy when creating your own meals. Check it out HERE.

 
 

1. Chicken Bacon Ranch Salad

Ingredients (4 servings)

  • 1 lb chicken breast

  • 2 tsp avocado oil

  • Sea salt & black pepper (to taste)

  • 1/2 tsp dried parsley

  • 1/2 tsp dried dill

  • 10 romaine leaves, chopped

  • 6 slices bacon, cooked and chopped

  • 1/2 cup red onion, thinly sliced

  • 2 cups cherry tomatoes, halved

  • 1/2 cup ranch dressing

  • 2 avocados, cubed

Directions

  1. Preheat oven to 400°F (205°C).

  2. Place chicken in a baking dish. Drizzle with oil and season with salt, pepper, parsley, and dill.

  3. Bake for 20–25 minutes or until fully cooked. Let cool slightly, then slice.

  4. In a large bowl, combine romaine, chicken, bacon, onion, and tomatoes.

  5. Toss with ranch dressing. Gently fold in avocado.

Macros (per serving)

  • Calories: 520

  • Protein: 38g

  • Carbs: 12g

  • Fat: 35g

2. Strawberry Salmon Summer Salad

Ingredients (2 servings)

  • 10 oz salmon fillet

  • 2 tbsp olive oil (divided)

  • 1/4 tsp black pepper

  • 1 lime, juiced

  • 1 tbsp fresh ginger, minced

  • 1/4 cucumber

  • 1 tsp sea salt

  • 4 cups mixed greens

  • 1 cup cherry tomatoes, halved

  • 1/2 cup strawberries, sliced

Directions

  1. Preheat oven to 375°F (190°C).

  2. Place salmon on a lined baking sheet. Drizzle with half the oil and season with pepper.

  3. Bake for 15 minutes or until cooked through.

  4. Blend lime juice, ginger, cucumber, salt, and remaining oil until smooth.

  5. Assemble salad with greens, tomatoes, strawberries, and salmon.

  6. Drizzle dressing over top.

Macros

  • Calories: 480

  • Protein: 34g

  • Carbs: 14g

  • Fat: 32g

3. Spiced Tofu & Avocado Salad

Ingredients (2 servings)

  • 1 tbsp olive oil

  • 10 oz firm tofu, sliced

  • 1 tsp steak spice seasoning

  • 1/4 cup vegan mayonnaise

  • 1 tbsp apple cider vinegar

  • 4 romaine leaves, chopped

  • 1 avocado, sliced

  • 1/2 cucumber, chopped

  • 1/4 cup pumpkin seeds

  • 2 green onions, chopped

Directions

  1. Heat oil in a pan over medium-high heat.

  2. Add tofu and cook 2 minutes per side. Season and cook another 2 minutes.

  3. Mix mayonnaise and vinegar for dressing.

  4. Assemble salad with romaine, avocado, cucumber, and pumpkin seeds.

  5. Top with tofu and green onions. Drizzle dressing.

Macros

  • Calories: 460

  • Protein: 22g

  • Carbs: 14g

  • Fat: 34g

4. Fish Taco Salad

Ingredients (3 servings)

  • 2 cod fillets

  • 1/3 cup olive oil (divided)

  • 1/4 tsp turmeric

  • 1/4 tsp garlic powder

  • 1/2 tsp sea salt (divided)

  • 2 tbsp lime juice

  • 1/4 cup cilantro

  • 6 romaine leaves, chopped

  • 1 cup cherry tomatoes

  • 1 mango, cubed

  • 1 avocado, sliced

Directions

  1. Season cod with oil, turmeric, garlic powder, and salt.

  2. Cook in skillet for ~4 minutes per side. Flake.

  3. Blend remaining oil, lime juice, cilantro, and salt.

  4. Assemble salad and drizzle dressing.

Macros

  • Calories: 430

  • Protein: 32g

  • Carbs: 18g

  • Fat: 26g

 
 

5. Grilled Chicken & Peach Salad

Ingredients (2 servings)

  • 10 oz chicken breast

  • 2 tbsp olive oil (divided)

  • 1/4 cup lime juice (divided)

  • 1/2 tsp garlic powder

  • 1/2 tsp sea salt (divided)

  • 2 cups baby spinach

  • 2 cups arugula

  • 1 peach, sliced

  • 1/4 cup red onion

Directions

  1. Marinate chicken with half oil, lime juice, garlic, salt.

  2. Grill 5–6 minutes per side. Rest and slice.

  3. Toss greens, peach, onion, and chicken with remaining dressing.

Macros

  • Calories: 420

  • Protein: 36g

  • Carbs: 18g

  • Fat: 22g

6. Tuna Chickpea Avocado Salad

Ingredients (2 servings)

  • 1 can tuna, drained

  • 1 cup chickpeas

  • 1/2 cucumber

  • 1 cup cherry tomatoes

  • 1/2 avocado

  • 1/4 cup red onion

  • 1/4 cup Italian dressing

  • 2 tbsp parsley

Directions

  1. Combine all ingredients and toss together.

Macros

  • Calories: ~450

  • Protein: 30g

  • Carbs: 28g

  • Fat: 20g

7. Creamy Dill Chicken Salad

Ingredients (4 servings)

  • 1 lb chicken breast

  • Salt & pepper

  • 2 tbsp olive oil

  • 1 tbsp apple cider vinegar

  • 2 tbsp water

  • 2/3 cup fresh dill

  • 1 cup walnuts

  • 2 heads romaine

  • 1 cup black olives

Directions

  1. Bake chicken at 400°F for 30 minutes. Slice.

  2. Blend oil, vinegar, water, dill, walnuts.

  3. Toss salad and top with chicken.

Macros

  • Calories: 500

  • Protein: 35g

  • Carbs: 10g

  • Fat: 36g

8. Shrimp & Black Bean Quinoa Salad

Ingredients (2 servings)

  • 1/2 cup quinoa

  • 10 oz shrimp

  • 2 tsp taco seasoning

  • 2 tsp olive oil

  • 1 cup black beans

  • Green onion, red onion

  • Cucumber

  • 1 lemon

Directions

  1. Cook quinoa.

  2. Cook shrimp with seasoning.

  3. Toss everything together with lemon and oil.

  4. Serve over romaine if desired.

Macros

  • Calories: 480

  • Protein: 34g

  • Carbs: 32g

  • Fat: 18g

 
 

9. Mediterranean Shrimp & Cannellini Bean Salad

Ingredients (2 servings)

  • 8 oz shrimp

  • 3 tbsp Italian dressing

  • Salt & pepper

  • 1/2 cup olives

  • 1 cup tomatoes

  • 2 tbsp shallot

  • 1 1/2 cups cannellini beans

  • 1/4 cup dill

  • 2 cups greens

Directions

Cook shrimp, mix with remaining ingredients, serve over greens.

Macros

  • Calories: 440

  • Protein: 32g

  • Carbs: 24g

  • Fat: 20g

10. Balsamic Chicken & Pear Salad

Ingredients (2 servings)

  • 8 oz chicken

  • 1/4 cup olive oil

  • Mixed greens

  • 1/2 avocado

  • 1/2 cup dried cranberries

  • Pistachios, walnuts

  • 1 pear

  • 2 tbsp balsamic vinegar

Directions

Cook chicken, slice, assemble salad, drizzle with oil and balsamic.

Macros

  • Calories: 470

  • Protein: 34g

  • Carbs: 22g

  • Fat: 26g

Protein Swaps (Keep It Simple)

Feel free to get creative with these recipes. If you want to swap out protein or have specific nutritional needs around protein, here are a few swaps that might help.

  • Chicken → shrimp, salmon, tofu

  • Tuna → salmon or chickpeas

  • Shrimp → chicken or beans

  • Tofu → chickpeas or lentils

  • Beans → grilled chicken or fish

Want More High Protein Recipes & Tools?

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