18 Veggie Protein Salad Bombs to Grow Your Biceps Instantly

18 Vegan and Vegetarian High Protein Salads | hurrythefoodup.com

Ok, I’ll admit the title is a little over the top. But it’s true, these salads have loads of protein!

Vegetarians and especially vegans often get asked “And where do you get your protein?”

Even though this is an annoying question, everbody on a veggie diet has to admit that they’ve asked themselves this question every now and then as well.

I’m planning to regain muscle again. So I set out to hunt down some of the quickest, tastiest and most protein rich salads in the whole wide internet.

This is what I found. Check out the list below, it should give you some lunch or dinner inspiration.

And in case someone asks you again “And where do you get your protein?” just forward them this list, ha.

  • Only salads with natural ingredients, no protein powder
  • All salads are done in 5 – 25 minutes

Psst – looking for many more awesome veggie salads? Check out these 3 salad recipe books at the bottom of this post.

1. Grilled Halloumi Broccoli Salad (Vegetarian, 8.6g protein per 100g)

quick-vegetarian-high-protein-salads halloumi-chickpea-salad

22g protein per serving (600 calories); 8.6g protein per 100g. Ready in 15 minutes. Recipe by Ne Quid Nimis.

2. Black Bean Lentil Salad with Lime Dressing (Vegan, 7.6g protein per 100g)

quick vegetarian high protein salads32.4g protein per serving (600 calories); 7.6g protein per 100g. Ready in 10 minutes (If you use canned lentils). Recipe by The Garden Grazer.

3. Arugula Lentil Salad (Vegan, 7.4g protein per 100g.)

Arugula and Lentil Salad with easy to find ingredients. It’s simple, tasty, #vegan and really healthy! | hurrythefoodup.com

20.5g protein per serving (600 calories). 7.4g protein per 100g. Ready in 12 minutes. Recipe by HurryTheFoodUp.

4. Red Cabbage Salad with Curried Seitan (Vegan, 7.4g protein per 100g)


34.0g protein per serving (445 calories. It’s a very low calorie salad); 7.4g protein per 100g. Ready in 25 minutes. Recipe by The Bitten Word.

5. Chickpea, Red Kidney Bean and Feta Salad (Vegetarian, 6.0g protein per 100g)

quick vegetarian high protein salads 2

29.0g protein per serving (600 calories); 6.0g protein per 100g. Ready in 12 minutes. Recipe by The Veggie Indian.

6. Chickpea Spinach Salad (Vegetarian, 6.0g protein per 100g)

Chickpea Spinach Salad, ready in 7 minutes, high in protein and fiber. Perfect for a quick lunch!| hurrythefoodup.com

19.7g protein per serving (600 calories); 6.0g protein per 100g. Ready in 7 minutes. Recipe by HurryTheFoodUp.

 7. Curried Carrot Slaw with Tempeh (Vegan, 6.0g protein per 100g.)

curried carrot slaw with tempeh quick vegetarian and vegan high protein salads

29.6g protein per serving (600 calories); 6.0g protein per 100g. Ready in 20 minutes. Recipe by lunchboxbunch.com.

8. Black & White Bean Quinoa Salad (Vegan5.9g protein per 100g)

black and white bean quinoa salad quick vegetarian and vegan high protein salads

24.1g protein per serving (600 calories); 5.9g protein per 100g. Ready in 22 minutes. Recipe by Vegangela.

9. Greek Salad with Seitan Gyros Strips (Vegetarian, 5.3g protein per 100g)


35.9g protein per serving (600 calories); 5.3g protein per 100g. Ready in 15 minutes. Recipe by Vegan in Melbourne.

10. Super Bean Sun-dried Tomato & Basil Salad (Vegan, 5.3g protein per 100g)


25.9g protein per serving (600 calories); 5.3g protein per 100g. Ready in 5 minutes. Recipe by Miniature Moose.

11. Chickpea and Edamame Salad (Vegetarian, 4.9g protein per 100g)


19.4g protein per serving (600 calories); 4.9g protein per 100g. Ready in 12 minutes. Recipe by Mother Thyme.

12. Tofu Amaranth (Spinach) Salad (Vegan, 4.5g protein per 100g)


23.0g protein per serving (600 calories). 4.5g protein per 100g. Ready in 10 minutes. Recipe by 101 Cookbooks.

13. Broccoli Tofu Salad (Vegan, 4.2g protein per 100g)


21.7g protein per serving (293 calories). It’s a very low calorie salad. 4.2g protein per 100g. Ready in 15 minutes. Recipe by Beyond Kimchee.

14. Protein Shine Salad (Vegan, 4.3g protein per 100g)

Protein-Power-Salad-The-Miniature-Moose quick vegetarian and vegan high protein salads

18.9g protein per serving (600 calories). 4.3g protein per 100g. Ready in 15 minutes. Recipe by The Miniture Moose.

15. Avocado & White Bean Salad with Vinaigrette (Vegan, 4.2g protein per 100g)


21.1g protein per serving (600 calories); 4.2g protein per 100g. Ready in 10 minutes. Recipe by Forever After Blog.

16. White Bean Salad (Vegan, 4.0g protein per 100g)

High Protein White Bean Salad that’s healthy and vegan. High in fiber, vitamins A, C, E, B2 and B6 as well as iron and calcium. Easy to make in under 10 minutes. | hurrythefoodup.com

17.8g protein per serving (600 calories); 4.0g protein per 100g. Ready in 10 minutes. Recipe by HurryTheFoodup.

17. Quinoa Vegetable Salad with Lemon Dressing (Vegan, 4.0g protein per 100g)


22.4g protein per serving (600 calories); 4.0g protein per 100g. Ready in 15 minutes. Recipe by The Garden Grazer.

18. High Protein Black Bean and Corn Summer Salad (Vegan, 3.0g protein per 100g)

High Protein Black Bean and Corn Summer Salad #vegan #beansalad | hurrythefoodup.com

18.0g protein per serving (600 calories), 3.0g protein per 100g. Ready in 10 minutes. Recipe by HurryTheFoodUp

You cannot get enough of good salads? Check out these three books below!

Salad Samurai
100 Vegan Cutting-Edge, Hearty Salads (click here)
Delicious Salads Dressings and Dips
132+ Delicious Salads, Dressings And Dips (click here)
Salads That Inspire
Salads That Inspire: A Cookbook of Creative Salads (click here)








If you liked this round-up, you definitely need to check out our 18 Natural High Protein Smoothies Round-Up too! Enjoy 🙂


  1. Thanks for the mention guys 🙂 These salads all look amazing.

  2. Wow! If I had a penny for every time someone asked me the protein question :)…All of these look so appetizing that I dare anyone to say they don’t like salad!

    Thanks for sharing!

  3. Glad to see you love beans as much as me. 🙂

  4. Thanks for the feature! I haven’t made this salad in a while so I hope whoever does enjoys it 🙂

  5. Elizabeth Gomes

    Hi, my son was looking to prepare a high protein vegetarian salad for his cookery classes. Please could you list the veggies that make a high protein salad. Cheers Liz.

  6. well this is exactly what i’m looking for, veggie recipes for my diet. Thanks alot!

  7. My brother recommended I would possibly like this website.
    He was totally right. This post truly made my day. You cann’t
    imagine just how much time I had spent for this info! Thanks!

  8. Hi Howie. Thanks for this list. I can’t wait to try them! But shame you didnt provide the Fat break down.

  9. Hi Howie I’m 13 and I’m deciding weather or not to become veagan should I? Is it the right thing to do please answer

    • Hi, and thanks for asking such an important question. It’s great that you’ve started thinking about it. Going vegan is a big decision, and one that should be thought about carefully. It’s an individual choice of course, and there are a lot of factors that would decide if it’s the right decision for you or not. Howie and myself are absolutely not qualified nutritionists or any sort of health care expert, so we highly recommend you speak to a doctor or professional first.

      At 13 your body is still developing in different ways, and you made need supplements to be sure of a correct nutritional intake. It could also impact others around you – for example if you don’t do all your own cooking then it could be worth speaking to those who help you – your parents for example. We’ve written a couple of guides to help people move towards vegetarianism (they include vegan info too) and it would be worth checking them out for further information to help you with your choice. Here are some resources worth reading, and here is our ‘how to go vegetarian’ page. If we can help you any more please just ask!

  10. Almost all of these are 600 calories per serving. That’s nuts. Dinner should not be that high in calories let alone in salad form. Though they do look amazing there is no way I would eat a serving of these ‘calorie bombs’.

    • Hahhaaha, oh well – you don’t need to eat these salads for dinner. Lunch would be fine too. Also you could just eat less 😀
      That’s especially easy to do with salads, haha

    • No, what’s nuts is that you think that 600 calories for dinner is a calorie bomb. Unless you’re 3 foot tall, on a starvation diet and also not exercising, that’s a perfectly reasonable calorie count for a meal and could easily fit into any sane diet plan as well. If you want a low calorie salad eat a leafy one. If you want a high protein one, eat one of these recipes.

  11. Love the variety, especially the chickpea. I’ve bookmarked this page for future reference.

  12. nice tips about salad its useful for me : )

  13. Wow..Exactly what I was searching for.. thanks for the effort.

  14. Is your servings amount 100gr for these salads?
    I make a protein salad that has garbanzo & kidney beans, parsley, sprouted green lentils, quinoa, red onion, fresh garlic, carrots, evoo cider vinegar, sea salt, pepper. How do I figure the calorie per serving? Can you help since I could easily over eat this salad…So good. I have become vegan mainly because of cholesteral issues and will not take meds. I exercise 4 days a week and weight train with my trainer once a week. I am not overweight 128 5′ 4. AARP member I just don’t want to overdo a good thing; reason for asking about what constitutes a serving size and calories since this is not the only food I eat in a day. Apologize for lengthy email.

    • Hi Jeanette! No, the servings vary from salad to salad, and you can find full details within each recipe (especially the ones from us, HurryTheFoodUp – we have a full breakdown of the nutritional information on each of our pages. The 100gr statistic is to donote how much protein is in each recipe (i.e packs the highest protein punch per gram). To work out your own salad (which sounds delicious by the way) nutritional info there are several tools online or in-app available. If you google ‘verywell’ they have a great calculator that is free to use. I hope that helps!

      PS. you might find our high protein meal planner of use 🙂 https://hurrythefoodup.com/high-protein-vegetarian-meal-plan/

  15. Please put me on your e-ail list.

  16. place me in your email list please

  17. You arent really vegetarian if you consider haloumi cheese salad as vegetarian

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