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24 Weight Loss Salads (Healthy High Protein Recipes)

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Quick, nutritious, easy: these 24 healthy weight loss salads are the healthy recipes anyone trying to cut down should have on their menu!

24 Weight Loss Salads (Healthy High Protein Recipes)

Going on a diet is no easy feat. You have to say bye bye to all the scrumptious high-calorie meals you used to enjoy and embrace a new life of conscious eating and moderation.  

This is made even more difficult when what’s on your new menu is less than tantalizing and that’s especially true when it comes to healthy salads.

We all know the formula. It’s gotta be some lettuce with a low fat dressing and no flavour.

Sounds yum? Yeah, I didn’t think so either.

Thing is, those sad salads won’t help you reach your goals. What you need is tasty food that’ll keep you full and satisfied, else you won’t want to stick to the healthy stuff.

That’s why we’ve rounded up the best vegetarian salad recipes packed with protein but minimal in carbs and fats you’re sure to enjoy. And, let’s not forget, will help you crush those milestones.

But isn’t every salad a weight-loss salad?

Pretty much any salad can be a part of a weight loss meal plan but if you’re looking for a salad for lunch or dinner, it needs to have the right ingredients to keep you going.

Word of advice from our pro nutritionist (James) says each weight loss friendly salad should contain:

  • at least 15 grams of protein
  • whole grain carb sources (eg. brown rice, pasta, buckwheat, quinoa) 
  • starchy veggies (eg. sweet potatoes, potatoes)
  • less than 600 calories
  • at least 5g+ of fibre
  • less than 25g of fat with less 8g of it being saturated

Lean protein and fibre rich ingredients make filling salads which means you don’t get hungry an hour after lunch.

Naturally occurring healthy fats are also an important part of staying full and carbs are important to keep us satisfied too.

There’s obviously a pattern here, and if you’ve done a little research into weight loss (or subscribed to our free 7-day weight loss meal plan) you’d know why. 

Eating too little will leave you all grumpy, low on energy and make you crave more food which makes you significantly less likely to stick to your weight loss goals. On the other hand, eating too much doesn’t help either. 

That’s why portions matter, and the right ingredients do too. 

Dieting has never felt better with these 24 vegetarian weight loss salad recipes!

So, if you want to lose weight in a sustainable way (or you’re just bored of your generic salad recipes), try the new and exciting ones below!

Vegan Chickpea Winter Salad – Ready in 15 mins

Check out the recipe here
4.83 from 23 votes
Protein: 17g
Calories: 398kcal
Ready in:15 minutes
Recipe by: Jansen & HurryTheFoodUp

Bonus: simple, light and packed with protein

An animal-friendly, fresh and tangy winter salad with some serious health benefits. It’s fresh and new, but still prepped within 15 minutes – awesome!

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: Fresh, nutty and easy

High protein, iron and fibre in exotic Arugula and Lentil Salad that’s healthy and vegan. Only 12 minutes to make with easy-to-find ingredients

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High Protein Black Bean and Corn Summer Salad

Check out the recipe here
4.79 from 41 votes
Protein: 18g
Calories: 561kcal
Ready in:10 minutes
Recipe by: HurryTheFoodUp

Bonus: protein packed and totally vegan

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

Fitness Lentil Bean Salad (25 Min, Vegan)

Check out the recipe here
4.75 from 43 votes
Protein: 34g
Calories: 551kcal
Ready in:25 minutes

Bonus: the perfect post-workout meal

Fitness Lentil Bean Salad. Ridiculously high in protein post-workout salad. 40g per bowl. Ready in 7 minutes. Tasty and effective.

Turkish Lentil Salad

Check out the recipe here
4.85 from 20 votes
Protein: 19g
Calories: 444kcal
Ready in:7 minutes
Recipe by: HurryTheFoodUp

Bonus: full of flavour and protein

Turkish Lentil Salad with a honey mustard dressing. Easy and quick, ready in 7 minutes. Full of fiber, protein and vitamin K.

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: colourful and full of flavour

Avocado Chickpea Salad. Supercharge Your Lunch: High in protein, fiber and put together in 5 minutes before you go to work. Easy and tasty.

Vegan Lentil and Potato Salad

Check out the recipe here
5 from 7 votes
Protein: 16g
Calories: 420kcal
Ready in:15 minutes
Recipe by: HurryTheFoodUp

Bonus: hearty and healthy

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

Sweet Potato and Broccoli Salad Bake (Protein Recipe)

Check out the recipe here
5 from 1 vote
Protein: 24g
Calories: 548kcal
Ready in:42 minutes
Recipe by: Abril Macías

Bonus: serve this perfect one pan meal in a large bowl

This time-saving traybake with sweet potato, broccoli, and quinoa is big on superfood nutrition and even bigger on taste.

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: crunchy, healthy and summery

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. Takes less than 10 minutes.
I like to make this tray bake large enough so the whole family can share in the goodness. Try it out today!

5 from 2 votes
Prep Time:10 minutes
Total Time:10 minutes
Servings:2 servings
Calories:354kcal

Ingredients

Optional:

  • 2 slices wholegrain bread

Instructions

  • Wash the beans and let water drain.
    1 can white beans
  • Dice onion into small pieces.
    1 red onion
  • Wash bell pepper, cut into small pieces as well.
    1 bell pepper, red
  • Add parsley and cilantro.
    1 small handful parsley, fresh, 1 small handful cilantro/coriander, fresh
  • Cut the dried tomatoes in small strips.
    4 sun-dried tomatoes in oil
  • Throw everything into a big bowl, add the olive oil, lemon juice and finish it off with some salt and pepper.
    2 tbsp olive oil, 1 tbsp lemon juice, salt, black pepper

Optional:

  • Add some toasted wholemeal bread.
    2 slices wholegrain bread

NOTES

Please note that the nutritional information does not include wholemeal bread.
 
Adapted from Attila Hildmann

Nutrition

Nutrition Facts
24 Weight Loss Salads (Healthy High Protein Recipes)
Amount per Serving
Calories
354
% Daily Value*
Fat
 
16
g
25
%
Saturated Fat
 
2
g
13
%
Sodium
 
30
mg
1
%
Potassium
 
1030
mg
29
%
Carbohydrates
 
42
g
14
%
Fiber
 
11
g
46
%
Sugar
 
5
g
6
%
Protein
 
14
g
28
%
Vitamin A
 
2245
IU
45
%
Vitamin C
 
92
mg
112
%
Calcium
 
137
mg
14
%
Iron
 
5
mg
28
%
* Percent Daily Values are based on a 2000 calorie diet.
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Cooling Cantaloupe Summer Salad (High-Protein Recipe)

Check out the recipe here
No ratings yet
Protein: 19g
Calories: 439kcal
Ready in:25 minutes
Recipe by: Abril Macías

Bonus: use any kind of low-fat cheese or your favorite nuts for this!

With lime and mint providing mojito vibes, this summer cantaloupe salad will make you feel like you’re on holiday!

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: cook the potato in a microwave to speed things up

Smooth and hearty meets sweet and crunchy, this sweet potato and beetroot salad has got it going on!

High Fibre Avocado Citrus Salad with Feta

Check out the recipe here
5 from 3 votes
Protein: 15g
Calories: 384kcal
Ready in:10 minutes
Recipe by: Abril Macías

Bonus: a light and refreshing weight loss-friendly lunch filled with citrus fruits and loads of vitamin c

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

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: a filling and easy salad in a jar

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

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: try this simple salad out with any kind of cheese you’d like

After a salad recipe that actually fills you up? Try our Couscous & Pear Salad! It’s high protein, high fibre & low fat!

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: packed with fibre and protein

Thai Quinoa Salad – Tropical Vibes. A refreshingly light, tasty Asian super-dish with lots of color and tropical flavor. Get your summer feeling here.

Vegan Tuna Salad

Check out the recipe here
4.85 from 19 votes
Protein: 16g
Calories: 428kcal
Ready in:15 minutes
Recipe by: Lorena Nart & HurryTheFoodUp

Bonus: add more mustard or lemon zest if you’d like your tuna salad tangier

All the taste and all the goodness – without the fish. The new kid on the vegan block is even tastier than the original!

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: adding more peanut butter is a great way to make your pasta salad all the more creamy

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.

Lentils with Vegetables in Tahini Sauce

Check out the recipe here
5 from 1 vote
Protein: 27g
Calories: 574kcal
Ready in:30 minutes
Recipe by: Abril Macías

Bonus: filled with tasty and healthy veggies

A tasty bowl of lentils with vegetables in a tahini sauce and cashews. This veggie comfort food is just what an autumn day calls for.

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: consider adding some sumac to this

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

Lentil Tabbouleh Salad

Check out the recipe here
5 from 4 votes
Protein: 19g
Calories: 460kcal
Ready in:20 minutes
Recipe by: Abril Macías

Bonus: tabouli with a lentil twist

Looking for an easy tabbouleh recipe? Get a load of our lentil tabbouleh – a protein-packed take on the classic dish!

Summer Blackberry Salad with Cashew Ricotta - Weight Loss Salad Recipes | Hurry The Food Up

Summer Blackberry Salad with Cashew Ricotta

Check out the recipe here

Protein: 15g 
Calories: 420kcal
Ready in: 30 minutes
Recipe by: HealthyMyLifestyle
Bonus: exciting and full of new flavours

This easy summer salad is both healthy and delicious, mixed with quinoa, blackberries, a tangy balsamic vinaigrette, topped with pumpkin seeds and vegan cashew ricotta.

Crunchy Quinoa Salad - Weight Loss Salad Recipes | Hurry The Food Up

Crunchy Quinoa Salad

Check out the recipe here

Protein: 16g
Calories: 339kcal
Ready in: 27 minutes
Recipe by: DebraKlein
Bonus: crunchy, crispy, creamy

When you’re craving crunchy, tasty, satisfying and you know you’ll feel your best if you load up on energizing greens and veggies….this salad straddles both worlds brilliantly. 

Falafel Salad with Tahini Dressing - Weight Loss Salad Recipes | Hurry The Food Up

Falafel Salad with Tahini Dressing

Check out the recipe here

Protein: 15g
Calories: 319kcal
Ready in: 30 minutes
Recipe by: MountainBerryEats
Bonus: full of Mediterranean flavours 

This Falafel Salad recipe is naturally gluten-free and vegan and full of protein! Pan-cooking the Falafel keeps this dish light and fresh, and you can prep ingredients ahead of time to make this a quick weeknight dinner.

Sweetheart Cabbage Salad with Gyoza Chickpeas and Parmesan

Check out the recipe here

Protein: 315kcal
Calories: 21g
Ready in: 35 minutes
Recipe by: AlwaysUseButter
Bonus: crispy and different

Spinach, sweetheart cabbage and the most flavorful chickpeas are topped with a good amount of Parmesan cheese to turn this salad into a feast – healthy, delicious and easy to make.

*Note: Most parmesan contains rennet, which isn’t vegetarian. Stick to rennet-free parmesan cheese to keep this recipe vegetarian!

FAQs for Weight Loss Salad Recipes

Get more info about these salads to make the most out of your weight loss journey!

Which salads are good for weight loss?

Salads containing weight loss-friendly vegetarian foods like bean salads, fruit salads, salads filled with leafy greens, tofu and tempeh salads and a whole range of others are great for weight loss.

Toss them with some low-fat cream or a light dressing and you’re good to go.

Can you lose weight by eating a salad every day?

Since salads can be incredibly nutritious, usually low-calorie and packed with a whole host of healthy ingredients, eating a salad everyday could definitely help you lose weight.

Having a bowl each day means you’re getting the health benefits of salad greens and nourishing yourself with the nutrients vegetables and fruits provide, all of which are necessary for a healthy lifestyle and weight loss-oriented diet! 

What is the healthiest salad dressing?

The healthiest salad dressings are the lightest ones like a simple vinaigrette or a tangy cilantro dressing with lime juice. If you’re aiming for healthy salad dressings, you’re going to want to avoid creamy dressings made from ingredients like mayo, sour cream and greek yogurt.

I hope that this list of my favorite salad recipes walks the right balance between high protein and low carb to help you meet all your weight loss goals. Feel free to check out our other recipes for healthy vegetarian salads! They might not all be aimed at weight loss but damn, are they good.

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