18 Vegetarian and Vegan High Protein Salads

18 Veggie Protein Salad Bombs to Grow Your Biceps Instantly

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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.

Grilled Halloumi Broccoli Salad

quick-vegetarian-high-protein-salads halloumi-chickpea-salad
Check out the recipe here

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

Black Bean Lentil Salad with Lime Dressing

quick vegetarian high protein salads
Check out the recipe here

Ready in: 10 minutes (If you use canned lentils)
Recipe byThe Garden Grazer
32.4g protein per serving (600 calories)
7.6g protein per 100g

Arugula Lentil Salad From Heaven

ntil Salad is served | hurrythefoodup.com
Check out the recipe here
4.68 from 34 votes
Ready in: 12 minutes
Recipe by: HurryTheFoodUp

20.5g protein per serving (600 calories)
7.4g protein per 100g

Red Cabbage Salad with Curried Seitan

Check out the recipe here

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

The Amazing Chickpea Spinach Salad

Chickpea Spinach Salad, ready in 7 minutes | hurrythefoodup.com
Check out the recipe here
4.64 from 125 votes
Ready in: 7 minutes
Recipe by: HurryTheFoodUp

19.7g protein per serving (600 calories)
6.0g protein per 100g

If you asked me (and you did, because you opened this post), then try out this recipe!!

It’s one of my absolute favourites and I’d put my hand into flames for you that you like it (a German saying, which sounds more than strange in English, haha). Actually, let me post the salad right here for you:

Print Pin Add to Collection
5 from 3 votes
Course Mains, Salads
Cuisine Vegetarian
Time 7 minutes
Prep Time 7 minutes
Total Time 7 minutes
Servings 2 people
Calories 658kcal


  • 1 can chickpeas (drained and rinsed)
  • 1 handful spinach
  • 3.5 oz feta cheese (or similar cheese)
  • 1 small handful raisins
  • ½ tbsp lemon juice (white or malt vinegar is also good)
  • 3 tsp honey
  • 4 tbsp olive oil
  • 0.5 – 1 tsp cumin
  • 1 pinch salt
  • ½ tsp chili flakes (or dried cayenne pepper will do the trick nicely)


  • Chop the cheese and add with the spinach and chickpeas to a large bowl
  • Mix the honey, oil, lemon juice and raisins in a small bowl
  • Add the cumin, salt and pepper to the dressing bowl and mix well
  • Drizzle devilishly delicious dressing over the salad
  • Enjoy 🙂


Nutrition Facts
18 Veggie Protein Salad Bombs to Grow Your Biceps Instantly
Serving Size
368 g
Amount per Serving
% Daily Value*
Saturated Fat
Vitamin A
Vitamin C
* Percent Daily Values are based on a 2000 calorie diet.

Curried Carrot Slaw with Tempeh

curried carrot slaw with tempeh quick vegetarian and vegan high protein salads
Check out the recipe here

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

Black & White Bean Quinoa Salad

Check out the recipe here

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

Greek Salad with Seitan Gyros Strips

Check out the recipe here

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

Super Bean Sun-dried Tomato & Basil Salad

Check out the recipe here

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

Chickpea and Edamame Salad

Check out the recipe here

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

Tofu Amaranth (Spinach) Salad

Check out the recipe here

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

Broccoli Tofu Salad

Check out the recipe here

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

Protein Shine Salad

Protein-Power-Salad-The-Miniature-Moose quick vegetarian and vegan high protein salads
Check out the recipe here

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

Avocado & White Bean Salad with Vinaigrette

Check out the recipe here

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


Crazy Quick White Bean Salad

High Protein White Bean Salad | hurrythefoodup.com
Check out the recipe here
4.69 from 22 votes
Ready in: 10 minutes
Recipe by: HurryTheFoodUp

17.8g protein per serving (600 calories)
4.0g protein per 100g

Quinoa Vegetable Salad with Lemon Dressing

Check out the recipe here

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

High Protein Black Bean and Corn Summer Salad

High Protein Black Bean and Corn Summer Salad #vegan #beansalad | hurrythefoodup.com
Check out the recipe here
4.74 from 23 votes
Ready in: 10 minutes
Recipe by: HurryTheFoodUp

18.0g protein per serving (600 calories)
3.0g protein per 100g

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 🙂

About Hauke Fox

I'm always on the lookout for these damn smart recipes. You know, those that only take a few minutes to put together and taste delicious. Vegetarian Cooking at home is a way to take back control over what I eat. I don't like what many companies do to animals and the environment with their products.


  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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