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15+ Protein-Packed Summer Salads

ByNabeela Dastagir

Summer’s here, and what better way to fuel your body and keep things light than with protein-packed salads? Whether you’re looking for a refreshing meal to enjoy on a warm day or a satisfying side for your next barbecue, these salads have you covered.

Full of lean proteins like chicken, beans, quinoa, and more, they’ll keep you feeling energized and satisfied without weighing you down. Ready to elevate your salad game this summer? Let’s dive in!

1. Grilled Chicken & Avocado Salad

Description:
A light and savory grilled chicken salad topped with creamy avocado and a zesty lime dressing.

Ingredients:

  • 2 grilled chicken breasts, sliced
  • 1 avocado, diced
  • Mixed greens (spinach, arugula, lettuce)
  • Cherry tomatoes, halved
  • 1/4 red onion, thinly sliced
  • 2 tbsp olive oil
  • Juice of 1 lime
  • Salt and pepper to taste

Instructions:

  1. Grill the chicken breasts until fully cooked and slice them thinly.
  2. In a large bowl, combine mixed greens, cherry tomatoes, red onion, and avocado.
  3. Top with grilled chicken and drizzle with olive oil and lime juice.
  4. Season with salt and pepper, and toss gently.
  5. Serve immediately or refrigerate until ready to enjoy.

2. Quinoa & Black Bean Salad

Description:
Packed with plant-based protein, this salad features quinoa, black beans, and a tangy cilantro-lime dressing.

Ingredients:

  • 1 cup quinoa, cooked and cooled
  • 1 can black beans, drained and rinsed
  • 1 red bell pepper, diced
  • 1/2 red onion, chopped
  • 1/2 cup corn kernels
  • Fresh cilantro, chopped
  • 2 tbsp olive oil
  • Juice of 1 lime
  • Salt and pepper to taste

Instructions:

  1. In a large bowl, combine the cooked quinoa, black beans, bell pepper, onion, and corn.
  2. Add cilantro, olive oil, and lime juice.
  3. Toss everything together and season with salt and pepper.
  4. Refrigerate for 30 minutes before serving for the flavors to meld.

3. Mediterranean Chickpea Salad

Description:
A Mediterranean-inspired salad with protein-packed chickpeas, cucumbers, tomatoes, and feta cheese, all tossed in a lemony vinaigrette.

Ingredients:

  • 1 can chickpeas, drained and rinsed
  • 1 cucumber, diced
  • 1 cup cherry tomatoes, halved
  • 1/2 cup red onion, chopped
  • 1/4 cup feta cheese, crumbled
  • 2 tbsp olive oil
  • 1 tbsp lemon juice
  • Salt and pepper to taste

Instructions:

  1. In a bowl, combine chickpeas, cucumber, tomatoes, and red onion.
  2. Add crumbled feta and mix gently.
  3. Drizzle with olive oil and lemon juice, then season with salt and pepper.
  4. Toss well and serve chilled.

4. Tuna Salad with Mixed Greens

Description:
This hearty tuna salad is perfect for a light yet filling summer lunch, served over a bed of fresh mixed greens.

Ingredients:

  • 2 cans tuna in olive oil, drained
  • 1/4 cup red onion, finely chopped
  • 1/4 cup celery, chopped
  • 2 tbsp mayonnaise or Greek yogurt
  • 1 tbsp Dijon mustard
  • 1 tbsp lemon juice
  • Mixed greens (lettuce, spinach, arugula)

Instructions:

  1. In a bowl, combine the tuna, onion, celery, mayo (or Greek yogurt), mustard, and lemon juice.
  2. Mix well and season with salt and pepper.
  3. Serve the tuna mixture over a bed of fresh mixed greens.
  4. Garnish with extra lemon wedges or fresh herbs if desired.

5. Grilled Salmon & Asparagus Salad

Description:
Rich in omega-3s, this grilled salmon salad is paired with roasted asparagus and a light vinaigrette.

Ingredients:

  • 2 salmon fillets
  • 1 bunch asparagus, trimmed
  • Olive oil
  • Salt and pepper to taste
  • Mixed greens (spinach, kale)
  • 2 tbsp balsamic vinaigrette

Instructions:

  1. Preheat your grill or oven. Season the salmon fillets and asparagus with olive oil, salt, and pepper.
  2. Grill the salmon until cooked through, about 4-5 minutes per side. Roast the asparagus until tender, about 10-15 minutes in the oven.
  3. Arrange mixed greens on a plate, top with salmon and asparagus.
  4. Drizzle with balsamic vinaigrette and serve immediately.

6. Shrimp & Mango Salad

Description:
This tropical salad combines juicy shrimp with sweet mango, avocado, and a citrus dressing.

Ingredients:

  • 1 lb shrimp, peeled and deveined
  • 1 mango, diced
  • 1 avocado, diced
  • 1/4 red onion, thinly sliced
  • 2 tbsp olive oil
  • Juice of 1 lime
  • Salt and pepper to taste

Instructions:

  1. Cook the shrimp in olive oil until pink and cooked through, about 3-4 minutes per side.
  2. In a large bowl, combine shrimp, mango, avocado, and red onion.
  3. Drizzle with lime juice and season with salt and pepper.
  4. Toss gently and serve chilled.

7. Chicken & Sweet Potato Salad

Description:
Sweet potatoes, chicken, and a tangy mustard dressing come together in this filling, protein-rich salad.

Ingredients:

  • 2 grilled chicken breasts, sliced
  • 2 medium sweet potatoes, roasted and diced
  • 1/4 cup red onion, thinly sliced
  • 1/4 cup walnuts, chopped
  • 2 tbsp olive oil
  • 1 tbsp Dijon mustard
  • 1 tbsp apple cider vinegar
  • Salt and pepper to taste

Instructions:

  1. Roast the sweet potatoes until tender, about 20-25 minutes.
  2. In a large bowl, combine the roasted sweet potatoes, grilled chicken, red onion, and walnuts.
  3. In a small bowl, whisk together olive oil, Dijon mustard, vinegar, salt, and pepper.
  4. Drizzle the dressing over the salad and toss gently to combine. Serve warm or chilled.

8. Grilled Steak Salad with Blue Cheese

Description:
A bold salad featuring grilled steak, tangy blue cheese, and fresh greens, drizzled with a balsamic glaze.

Ingredients:

  • 1 lb flank steak, grilled and sliced
  • Mixed greens (arugula, spinach, or lettuce)
  • 1/4 cup blue cheese, crumbled
  • Cherry tomatoes, halved
  • 1/4 red onion, thinly sliced
  • Balsamic glaze for drizzling

Instructions:

  1. Grill the steak to your desired doneness, then slice thinly against the grain.
  2. Toss mixed greens, cherry tomatoes, and red onion in a large bowl.
  3. Add the grilled steak slices and crumbled blue cheese.
  4. Drizzle with balsamic glaze and serve immediately.

9. Edamame & Corn Salad

Description:
Packed with plant-based protein, this colorful salad combines edamame, sweet corn, and a tangy lime dressing.

Ingredients:

  • 1 cup shelled edamame (cooked)
  • 1 cup corn kernels (fresh or frozen)
  • 1/2 red bell pepper, diced
  • 1/4 red onion, finely chopped
  • Fresh cilantro, chopped
  • 2 tbsp olive oil
  • Juice of 1 lime
  • Salt and pepper to taste

Instructions:

  1. In a bowl, combine edamame, corn, bell pepper, and onion.
  2. Add fresh cilantro, olive oil, lime juice, salt, and pepper.
  3. Toss gently and refrigerate for 30 minutes before serving for the best flavor.

10. Cobb Salad with Grilled Chicken

Description:
A hearty, protein-packed Cobb salad with grilled chicken, bacon, avocado, and a rich blue cheese dressing.

Ingredients:

  • 2 grilled chicken breasts, sliced
  • 2 hard-boiled eggs, chopped
  • 4 strips bacon, cooked and crumbled
  • 1 avocado, sliced
  • 1 cup cherry tomatoes, halved
  • Mixed greens (lettuce, spinach)
  • 2 tbsp blue cheese dressing

Instructions:

  1. Arrange the mixed greens on a large plate.
  2. Top with grilled chicken, chopped eggs, bacon, avocado, and tomatoes.
  3. Drizzle with blue cheese dressing and serve immediately.

11. Spicy Tuna & Cucumber Salad

Description:
A fresh and spicy tuna salad with cucumbers, jalapeños, and a sesame-ginger dressing.

Ingredients:

  • 2 cans tuna in water, drained
  • 1 cucumber, sliced
  • 1 jalapeño, thinly sliced
  • 2 tbsp sesame oil
  • 1 tbsp soy sauce
  • 1 tsp rice vinegar
  • 1/2 tsp grated ginger
  • Sesame seeds for garnish

Instructions:

  1. In a bowl, mix the tuna, cucumber, and jalapeño.
  2. Whisk together sesame oil, soy sauce, rice vinegar, and grated ginger.
  3. Pour the dressing over the salad and toss gently.
  4. Garnish with sesame seeds and serve chilled.

12. Pesto Chicken Salad

Description:
Grilled chicken tossed with a creamy pesto dressing and fresh veggies—an Italian-inspired protein-packed salad.

Ingredients:

  • 2 grilled chicken breasts, sliced
  • 1/2 cup pesto sauce (store-bought or homemade)
  • Cherry tomatoes, halved
  • 1 cucumber, diced
  • 1/4 cup mozzarella balls, halved
  • Fresh basil leaves for garnish

Instructions:

  1. Toss the grilled chicken with pesto sauce in a large bowl.
  2. Add the cherry tomatoes, cucumber, and mozzarella balls.
  3. Garnish with fresh basil and serve immediately.

13. Chicken Caesar Salad

Description:
A healthier twist on the classic Caesar salad with grilled chicken and a light homemade dressing.

Ingredients:

  • 2 grilled chicken breasts, sliced
  • Romaine lettuce, chopped
  • 1/4 cup shaved Parmesan cheese
  • 1/2 cup whole wheat croutons
  • 2 tbsp Caesar dressing (homemade or store-bought)

Instructions:

  1. Toss the chopped romaine lettuce with Caesar dressing.
  2. Add the grilled chicken slices, Parmesan, and croutons.
  3. Toss gently and serve immediately.

14. Falafel & Hummus Salad

Description:
A hearty salad with crispy falafel, creamy hummus, and a mix of fresh veggies—packed with plant-based protein.

Ingredients:

  • 4-6 falafel balls (store-bought or homemade)
  • 1/4 cup hummus
  • Mixed greens (spinach, arugula)
  • Cherry tomatoes, halved
  • 1 cucumber, sliced
  • 1/4 red onion, sliced
  • Lemon wedges for serving

Instructions:

  1. Arrange the mixed greens, tomatoes, cucumber, and red onion on a plate.
  2. Add the falafel balls on top and drizzle with hummus.
  3. Serve with a squeeze of lemon juice.

15. Lentil & Feta Salad

Description:
Packed with plant-based protein, this lentil salad features crumbled feta, cucumbers, and a lemony dressing.

Ingredients:

  • 1 cup cooked lentils
  • 1 cucumber, diced
  • 1/4 cup crumbled feta cheese
  • 1/4 red onion, finely chopped
  • 2 tbsp olive oil
  • Juice of 1 lemon
  • Salt and pepper to taste

Instructions:

  1. In a large bowl, combine cooked lentils, cucumber, feta, and red onion.
  2. Drizzle with olive oil and lemon juice.
  3. Season with salt and pepper, then toss well.
  4. Serve chilled or at room temperature.

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