4 Great High Protein Salad Ideas

There are nicer ways for getting enough protein than gulping down expensive shakes and eating tuna out of the can. Here are four high protein salads just about anyone can fix.

Not Another Shake, Please!

I don’t know about you, but there are only that many protein shakes I can stand per day. Even when using various flavors, at some point enough is enough.

Not to mention that centering your nutrition around them is expensive and also doesn’t give your body all the other nutrients it needs to stay healthy.

Which is why over time I came up with some pretty good ideas to get the protein and still have my taste buds rejoice.

The best I’m going to share with you and we’ll start with four nice salad variations (“salad variations”? I start sounding like Martha Stewart):

Ancient Olympic Hero Salad

You need:

• 1 can kidney beans (~240 g (8.5 oz) without the liquid)
• 100 g (1/2 cup) feta cheese
• 1/2 medium-sized onion
• 1 tablespoon oil
• 1/2 tablespoon vinegar
• salt and pepper

Preparation

Drain the beans and wash them, cut the feta into cubes and the onion into thin slices. Put it all into a bowl, apply salt and pepper to taste, and sprinkle the oil and vinegar on top. Stir until well mixed.

Nutritional Values

• 639 kcal
• 27 g protein

Evil’s Chicken Salad

You need:

• 1/2 chicken breast (~ 100 g)
• 1 tablespoon oil
• salt and pepper
• 1/2  lettuce head (~180 g)
• 150 g creamy low-fat yogurt
• 1/2 medium-sized onion
• 1 tablespoon cream
• 1 tablespoon honey

Preparation

Wash the salad, dry it and arrange it on a plate. Cut the chicken intro stripes, sprinkle it with a bit of salt and pepper and fry it in a pan with the tablespoon of oil. Set it on a plate to cool. Dice the onion and together with the yogurt, cream, honey and a bit of salt and pepper put it into a bowl. Stir thoroughly. Put the chicken onto the salad and pour the dressing over it.

Nutritional Values

• 453 kcal
• 38.5 g protein

Creamy Cheesy Tuna Salad

You need:

• 1 can tuna in water (113 g / 4 oz drained)
• 100 g (3.5 oz) fat-free cream cheese
• 1/2 medium-sized onion

Preparation

Drain the tuna and finely chop the onion. Put both into a bowl and thoroughly mix with the cream cheese.

Nutritional Values

• 318 kcal
• 58 g protein

Communist Lentil Salad

You need:

• 100 g (~1/2 cup) dry red lentils (others will do too)
• 1 garlic clove (or 1/2 teaspoon garlic seasoning)
• 1 tablespoon oil
• 1 banana
• 1/2 medium-sized onion
• 1 red pepper (~120 g)
• salt and pepper

Preparation

Wash the lentils, put them in a pot with water and cook under medium heat for about 10 minutes, then add 1/2 teaspoon of salt, let cook for another five minutes and finally drain and set them aside in a bowl. Cut the garlic into very fine pieces, dice the onion, put both in a pan with the oil and add salt and pepper to taste. Heat it until the onion is golden, then mix it into the lentils. Slice the red pepper, peel the banana and cut it into chunks and add both to the lentils as well. Serve hot or cold.

Note: red lentils cook faster than other types. Green and brown lentils need 20 to 30 minutes.

Nutritional Values

• 637 kcal
• 27 g protein

Got More?

Let me know how you liked them and if there was anything you think could be improved. And if you have more high protein salad ideas, share them with the rest of us!

Picture courtesy of “Liza“.