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40 Vegetarian High Protein Salads

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Vegetarian protein salads are a great addition to a healthy vegetarian diet. Protein is SO important, so why waste time with leafy, unsatisfying salads when you could be eating a hearty, protein packed, salad BOMB, instead!?

Vegan and Vegetarian High Protein Salads | Hurry The Food Up

Vegetarian salads are a surprisingly good way to eat protein. A big bowl of beans, lentils or chickpeas, with finely sliced veggies and a delicious dressing? Yes please!!

Where’s the protein coming from?

Vegetarian high protein salad recipes can use many different sources of protein.

Legumes are a great example: they are protein packed and make a fab base for a delicious salad. This family encompasses everything from peas to beans to lentils.

Aside from protein, they have numerous other benefits. They are generally low in fat and high in fibre and studies have shown that eating plenty of legumes can help prevent heart disease and type 2 diabetes.

For a legume based salad, try our fitness bean and lentil salad!

Another way to go is the tofu or tempeh route. Both these products are made from fermented soybeans and are commonly used in asian cuisine. This article highlights the differences between them.

Both are high in protein, though tempeh is more densely packed than tofu, containing 20g protein per 100g to tofu’s 10g.

They are quite bland in flavour but can be easily dressed up with the right seasoning. Try this tangy tempeh salad for a good example!

Now let’s dive into the 40 Vegetarian High Protein Salads that will keep you fuelled all day!

Lentil Tabbouleh

Check out the recipe here
5 from 3 votes
Protein: 22g
Calories: 516kcal
Ready in:20 minutes
Recipe by: Abril Macías

Bonus: filling, flavourful

Looking for an easy tabbouleh recipe? Get a load of our lentil tabbouleh – a protein packed take on the classic dish! Healthy salad recipes don’t get much better than this.

Buckwheat Salad with Kale and Feta

Check out the recipe here
4.75 from 4 votes
Protein: 19g
Calories: 437kcal
Ready in:32 minutes
Recipe by: Abril Macías

Bonus: gluten-free, transportable

Looking for an easy gluten-free lunch you can bring to work with you? Try our vegetarian kale, feta cheese and buckwheat salad, with a delicious salad dressing.

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Vegetarian Ramen Noodle Salad

Check out the recipe here
5 from 2 votes
Protein: 20g
Calories: 521kcal
Ready in:20 minutes
Recipe by: Abril Macías

Bonus: transportable, good for meal prep

Looking for healthy, straight forward lunch options? Try our ramen noodle salad – it’s veggie, gluten free and a good source of protein.

High Fibre Avocado Citrus Salad with Feta

Check out the recipe here
5 from 2 votes
Protein: 15g
Calories: 384kcal
Ready in:10 minutes
Recipe by: Abril Macías

Bonus: high fibre, colourful

After something different for lunch? Try this avocado and citrus salad with feta – it’s sweet, sour & packs a punch! A truly refreshing salad.

Roasted Sweet Potato and Beetroot Salad

Check out the recipe here
5 from 1 vote
Protein: 19g
Calories: 579kcal
Ready in:50 minutes
Recipe by: Abril Macías

Bonus: colourful, full of flavour

Smooth and hearty meets sweet and crunchy, this sweet potato and beetroot salad has got it going on! Your taste buds will thank you

Vietnamese Green Noodle Salad

Check out the recipe here
5 from 1 vote
Protein: 16g
Calories: 515kcal
Ready in:20 minutes
Recipe by: Abril Macías

Bonus: gluten-free, crunchy

Ready to blow your tastebuds away with a Vietnamese green noodle salad? Grab your noodles and tofu and chop-chop!

Vegetarian Spring Salad with Peas & Lentils

Check out the recipe here
5 from 1 vote
Protein: 22g
Calories: 451kcal
Ready in:35 minutes
Recipe by: Abril Macías

Bonus: creamy, herby

Looking for a salad that is filling, healthy and high in protein? Try this spring salad with lentils & veggies now!

Vegan Mediterranean Pasta Salad

Check out the recipe here
4.67 from 3 votes
Protein: 18g
Calories: 483kcal
Ready in:22 minutes
Recipe by: Abril Macías

Bonus: vegan, meal prep

Looking for a healthy vegan pasta salad that you can prep ahead for lunch? Try our Mediterranean pasta salad!

Smashed Brussel Sprouts Salad With Quinoa

Check out the recipe here
5 from 3 votes
Protein: 14g
Calories: 482kcal
Ready in:30 minutes
Recipe by: Abril Macías

Bonus: vegan, festive

Try our quinoa & Brussel sprouts salad this festive season. Christmas’s most infamous vegetable has never tasted so good!

Roasted Sweet Potato Salad with Feta & Pesto

Check out the recipe here
5 from 2 votes
Protein: 30g
Calories: 589kcal
Ready in:35 minutes
Recipe by: Abril

Bonus: high in antioxidants, simple

Looking for a tasty, healthy new way to use up some sweet potatoes? Try this Roasted Sweet Potato Salad with red pesto! A great side dish or main.

Thai Quinoa Salad

Check out the recipe here
4.89 from 9 votes
Protein: 16g
Calories: 469kcal
Ready in:20 minutes
Recipe by: Jansen & HurryTheFoodUp

Bonus: light, fibrous

Thai Quinoa Salad – Tropical Vibes. A refreshingly light, tasty Asian super-dish with lots of protein, fiber and tropical flavour. Lemon juice, ginger and hot sauce bring the zest! Get your summer feeling here.

Crazy Quick White Bean Salad

Check out the recipe here
4.67 from 27 votes
Protein: 17g
Calories: 416kcal
Ready in:10 minutes
Recipe by: HurryTheFoodUp

Bonus: high in iron, high in calcium

High Protein White Bean Salad with bell peppers that’s healthy and vegan. High in fiber, vitamins A, C, E, B2 and B6 as well as iron and calcium. Takes less than 10 minutes.

Pasta Salad With Peanut Butter Dressing

Check out the recipe here
4.78 from 48 votes
Protein: 18g
Calories: 492kcal
Ready in:15 minutes

Bonus: creamy, quick

Pasta Salad with an unbelievable Peanut Butter Dressing. Did we mention it’s actually healthy too? Ready in 15 minutes, and packed with fiber and protein.

Turkish Lentil Salad

Check out the recipe here
4.84 from 18 votes
Protein: 19g
Calories: 444kcal
Ready in:7 minutes
Recipe by: HurryTheFoodUp

Bonus: vegan, high in vitamin K

Turkish Lentil Salad with bell pepper and a honey mustard dressing made with healthy olive oil. Easy and quick, ready in 7 minutes. Full of fiber, protein and vitamin K.

Easy and Delish High-Protein Red Kidney Bean Salad

Check out the recipe here
4.62 from 31 votes
Protein: 23g
Calories: 539kcal
Ready in:7 minutes
Recipe by: HurryTheFoodUp

Bonus: colourful, legume loaded

High Protein Kidney Bean Salad. It’s like throwing the Greek and American cuisine In one bowl. A refreshing and satisfying salad ready in just 7 minutes.

Edamame Vegetarian Poke Bowl

Check out the recipe here
5 from 1 vote
Protein: 23g
Calories: 549kcal
Ready in:30 minutes
Recipe by: Abril Macías

Bonus: aesthetic, filling

Love the idea of poke, but not a fan of fish? Our edamame bean vegetarian poke bowl is the dish for you! Try it now!

Wedge Salad with Creamy Cashew Dressing

Check out the recipe here
No ratings yet
Protein: 23g
Calories: 386kcal
Ready in:20 minutes
Recipe by: Abril Macías

Bonus: filling, hearty

Fresh, easy and delicious vegetarian wedge salad with a flavorful dressing of creamy cashew nuts makes a perfect high protein lunch in a jar.

Chickpea Avocado Salad

Check out the recipe here
4.95 from 20 votes
Protein: 17g
Calories: 458kcal
Ready in:5 minutes
Recipe by: Hauke Fox

Bonus: healthy fats, creamy

A chickpea avocado salad!? That’s elite level health right there. From just one serving you get a great amount of protein and fiber, almost 20g of each!

Crispy Potato Lentil Buddha Bowl

Check out the recipe here
4.75 from 8 votes
Protein: 16g
Calories: 507kcal
Ready in:40 minutes
Recipe by: Hauke

Bonus: filling, warm

Ok, this is only loosely a salad…but it’s so good we couldn’t leave it out! Four easy steps to a delicious and nutritious crispy, crunchy potato lunch. Make your colleagues jealous!

Heavenly Halloumi Salad

Check out the recipe here
4.80 from 20 votes
Protein: 24g
Calories: 474kcal
Ready in:25 minutes
Recipe by: HurryTheFoodUp

Bonus: cheesy, filling

Full of protein, fiber and loads of other nutrients this halloumi salad will keep you feeling full for hours – and you’ll secretly be looking forward to more!

Fitness Lentil Bean Salad (25 Min, Vegan)

Check out the recipe here
4.72 from 38 votes
Protein: 34g
Calories: 551kcal
Ready in:25 minutes

Bonus: workout fuel, super speedy

Fitness Lentil Bean Salad. Ridiculously high in protein post-workout salad. 45g per bowl. Ready in 7 minutes. Tasty and effective. Half the portion is still 17g protein, if the full portion is too much!

Couscous & Pear Salad with Goat’s Cheese

Check out the recipe here
5 from 1 vote
Protein: 18g
Calories: 438kcal
Ready in:22 minutes
Recipe by: Abril Macías

Bonus: low fat, high fibre

After a salad recipe that actually fills you up? Try our Couscous & Pear Salad! It’s high protein, high fibre & low fat! Not to mention the delicious flavors!

Healthy Egg Salad

Check out the recipe here
5 from 3 votes
Protein: 24g
Calories: 446kcal
Ready in:20 minutes
Recipe by: Abril Macías

Bonus: hearty, full of superfoods

Looking to up your salad game? Try this healthy egg salad recipe with quinoa and beets – the perfect weight loss lunch!

Vegan Lentil and Potato Salad

Check out the recipe here
5 from 6 votes
Protein: 16g
Calories: 420kcal
Ready in:15 minutes
Recipe by: HurryTheFoodUp

Bonus: super filling, simple

This protein packed vegan lentil and potato salad is a perfect weight loss recipe. It’s a mega filling salad, which is healthy and nutritious, while still tasting amazing!

Smoked Tofu and Hummus Buddha Bowl

Check out the recipe here
4.87 from 15 votes
Protein: 19g
Calories: 399kcal
Ready in:15 minutes
Recipe by: Hauke

Bonus: adaptable, simple

Indulge with this smoky and savory Buddha Bowl. The combination of smoked crispy tofu, hummus, and turmeric rice makes for a perfect vegan lunch (or easy dinner!)

The Best High-protein Tangy Tempeh Salad – Quick & Vegan

Check out the recipe here
4.84 from 12 votes
Protein: 22g
Calories: 368kcal
Ready in:15 minutes
Recipe by: HurryTheFoodUp

Bonus: gluten-free, versatile

This tangy tempeh salad is just the best – quick, tasty and packed with protein. And better yet – use whatever you have in the fridge! What a great salad!

High Protein Black Bean and Corn Summer Salad

Check out the recipe here
4.80 from 39 votes
Protein: 18g
Calories: 561kcal
Ready in:10 minutes
Recipe by: HurryTheFoodUp

Bonus: high fibre, super speedy

High Protein Black Bean and Corn Summer Salad. A great recipe ready in just 10 minutes, bursting with summery flavours, protein, fiber and iron.

Roasted Fennel and Carrots with Chickpeas

Check out the recipe here
5 from 1 vote
Protein: 25g
Calories: 586kcal
Ready in:35 minutes
Recipe by: Abril Macías

Bonus: flavourful, colourful

Looking for new oven ideas? Try this delicious roasted fennel and carrots with chickpeas! 22g protein per serving!

Fresh Vegan Salad with Hummus - Vegetarian High Protein Salads | Hurry The Food Up

Fresh Vegan Salad with Hummus

Check out the recipe here

Protein: 31g
Calories: 629kcal
Ready in: 10 minutes
Recipe by: TheLiveInKitchen
Bonus: aesthetically pleasing, super filling

A high protein vegan salad with hummus, pepitas, and hemp seeds. You can half the suggested portion size and still get 15g protein!

Arugula Lentil Salad From Heaven

Check out the recipe here
4.65 from 48 votes
Protein: 22g
Calories: 529kcal
Ready in:12 minutes
Recipe by: HurryTheFoodUp

Bonus: quick to prepare, high in iron

High protein, iron and fibre in an exotic Arugula and Lentil Salad that’s healthy and vegan. Only 12 minutes to make with easy to find ingredients. A great way to eat a healthy lunch. Check it out now!

No ratings yet
Prep Time:10 minutes
Total Time:10 minutes
Servings:2 people
Calories:561kcal

Ingredients

  • 1 can black beans (kidney beans also work well! 1 can = 15.5 oz)
  • ½ can sweet corn (1 can = 1.75 cups/ 15oz)
  • 1 red onion
  • 2 spring onions
  • cup instant couscous (get the ‘just add water’ variety for quickest results. If you have it/like it then quinoa can also be used here)
  • ½ cup vegetable broth
  • 2 tbsp olive oil
  • 1 lemon (juiced)
  • 2 tsp cumin, ground
  • 2 tsp paprika powder
  • 2 tsp chili flakes (less can be more, so scale down if you don’t want it with much of a kick)
  • 1 clove garlic (chopped; dried is fine too)

Optional

Instructions

  • Prepare the vegetable broth with boiling water. Then pour it over the couscous in a large bowl. Don’t put too much water in – the ideal water level should be just enough to cover the couscous. You can always add more as needed – it’s much harder to take away excess water again.
  • Chop the spring and red onions into thin half slices.
  • Chop the garlic (if you’re having it).
  • Drain and rinse the beans and corn.
  • After 5 about five minutes the couscous should be ready, so throw in the chopped onions, beans and corn.
  • Add the olive oil, lemon juice, cumin, paprika powder, chili flakes and give it all good mix.
  • Ready!

NOTES

IF YOU LIKED THIS RECIPE: then you’ve gotta try this Kidney Bean Salad, or for a whole host of inspiration these 18 Veggie Protein Salad Bombs really need to be checked out!
Recipe inspired by ‘Street Food’ from Anne-Katrin Weber.

Nutrition

Nutrition Facts
40 Vegetarian High Protein Salads (easy recipes!)
Serving Size
 
593 g
Amount per Serving
Calories
561
% Daily Value*
Fat
 
19
g
29
%
Saturated Fat
 
2.4
g
15
%
Sodium
 
392
mg
17
%
Potassium
 
768
mg
22
%
Carbohydrates
 
84
g
28
%
Fiber
 
18.9
g
79
%
Sugar
 
18.3
g
20
%
Protein
 
18
g
36
%
Vitamin A
 
750
IU
15
%
Vitamin C
 
58.6
mg
71
%
Calcium
 
90
mg
9
%
Iron
 
3.4
mg
19
%
* Percent Daily Values are based on a 2000 calorie diet.
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10 Extra High Protein Salads For Active Lifestyles!💪🏽

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Protein Salad FAQs

Why does your body needs protein?

Protein is SO IMPORTANT. We can’t stress this enough: you NEED to eat enough protein.

Your body uses protein in order to make cells, carry oxygen through your blood and make antibodies to protect you from illness.

Not getting enough protein can lead to loss of muscle and lack of energy, alongside other long term health issues.

A good reason to focus on protein is if you are trying to build muscle or lose weight. For those trying to build muscle, protein provides the literal building blocks for muscle, so eating plenty of protein to fuel your workouts should help you reach your goals.

For those looking to lose weight, protein salads for weight loss are a great option because protein has an appetite suppressing effect. When you eat protein, it suppresses production of the hunger hormone ghrelin, so you feel full.

If the meals you eat fill you up, you are less likely to snack and therefore more likely to maintain a calorie deficit. Check out our Vegetarian for Weight Loss E-book to learn more about the science behind healthy weight loss!

​​What can I put in my salad instead of meat?

It’s not that hard to find high protein salads that don’t include meat. Black beans, white beans, chickpeas are all good protein sources, containing around 15 grams of protein per cup (cooked). Perfect building blocks for a vegetarian high protein salad!

Can you eat salad on a protein diet?

When we talk about high-protein salad recipes, we aren’t talking about lettuce, red onion, cucumber and cherry tomatoes. You can eat salad on a protein diet, but you need to make sure you have good sources of protein in there, not just leafy greens (duh!). The kind of salad we are talking about contains a balance of fibrous veggies and veggie protein sources, such as tofu or legumes. A salad is mostly just a cold dish, so as long as it has healthy proteins in it, you’re good to go!

How do vegetarians get enough protein?

Just like anyone else! By incorporating a great source of protein into every meal! Vegetarian protein sources include: all manner of legumes, eggs, tofu, seitan, tempeh and more! If you aren’t used to using these ingredients and need a helping hand upping your protein intake, check out our vegetarian high protein meal plan!

We hope you enjoyed trying these vegetarian high protein salad recipes! Let us know which you preferred in the comments!

Comments

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Recipe Rating




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

    1. no worries, we’re glad to have your recipe on the list too! 😀

  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!

    1. haha yes! I guess it’s the most popular question for vegans! 😀

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

    1. Yees, I’m definitely a legume fan 😉

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

    1. You’re welcome! 🙂

  5. 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.

    1. Hi Liz!
      Of course, it’s pretty much all green veggies like
      – broccoli
      – spinach
      – kale

      This article might also help your son: https://greatist.com/health/unexpected-sources-protein

      Have a great day!
      Howie 🙂

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

    1. And you like to place your Games link in our comments =P

  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!

    1. Woah, cool as!! Glad you like the round-up and the blog! 🙂

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

    1. Hi Micheal,
      thanks for the feedback! Will write your suggestion down for the next round up 🙂

  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

    1. 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’.

    1. 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

    2. 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.

      1. Boom! I like your style 😀

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

    1. Thanks! Glad it shows. That was exactly the criteria that I used to pick the salads 🙂

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

    1. Glad to hear that, Nikhil!

  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.

    1. 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/

      1. Thank you so much Dave for your suggestions, they will help me out tremendously. I will check out the link and google as well. 🙂

        1. You’re very welcome Jeanette! Good luck, and let me know if there’s anything else I can help with 🙂

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

    1. Sure thing, Gloria!

  16. place me in your email list please

    1. Hi Norma, if you head over here: https://hurrythefoodup.com/high-protein-vegetarian-meal-plan/

      You can sign up for the email list 🙂

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

    1. Due to the rennet? There are haloumi cheeses using microbiotic lab.

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