3 High-protein salads you’ll absolutely crave

An overhead, warm-lit photograph of a person sitting outdoors on a wooden chair next to a garden bed, eating a salad from a bowl with a fork. Overlaid text on the upper left reads, "3 High-protein salads you'll absolutely crave," followed by a subhead encouraging gathering fresh garden ingredients, and a byline reading "By: Samantha Cassetty, MS RD".

3 High-Protein Salads You’ll Absolutely Crave

Gather ingredients from your garden, and try these recipes that fuel your body and busy life

By: Samantha Cassetty, MS RD

Extra protein in your morning latte? For many people, the answer is “Yes, please.” We’re a nation looking to squeeze in more protein wherever we can. Beyond coffee, cookies and even popcorn are among the foods being fortified. But while protein can be a good thing — many people want to consume more as they work toward building more muscle — if that’s all you’re focusing on, you might be missing an important part of the picture. 

Since I’m a registered dietitian and nutrition counselor, let me explain: Protein works best alongside fiber-rich fruits and vegetables. This is the combo that keeps you fuller for longer and delivers a wider array of nutrients that help boost both physical and mental well-being. Maybe you have vegetables growing in raised beds out back or in a windowsill garden, or you buy them at the grocery store. Whatever the case, these recipes show you how to marry protein and vital nutrients from produce to create meals with real staying power and health benefits. 

How much protein will you get? While a basic green salad may only have one gram per serving, these will deliver up to 20 grams, a significant contribution to the goal of 15 to 30 grams per meal that’s often recommended.

Bell Pepper & Cucumber Salad With Crispy Chickpeas and Tahini-Yogurt Ranch Dressing

Serves 4 

Garden-fresh bell peppers and cucumbers bring the crunch in this colorful salad, while the combination of crispy chickpeas and a protein-packed creamy ranch dressing makes it a substantial meal.


Ingredients:

For the chickpeas:

  • 1 (15-oz) can chickpeas, drained and dried well
  • 1/2 tablespoon olive oil
  • ¼ teaspoon kosher salt
  • ¼ teaspoon garlic powder
  • ¼ teaspoon smoked paprika

For the tahini-yogurt ranch:

  • 1/2 cup plain Greek yogurt 
  • 2 tablespoon tahini
  • 1 tablespoon lemon juice
  • 1 small garlic clove, minced
  • 2 tablespoon chopped fresh dill
  • 2 tablespoon chopped chives or scallions
  • 1 tablespoon chopped parsley
  • ¼ teaspoon kosher salt
  • 1–3 tablespoons water (to thin)

For the salad:

  • 2 bell peppers, diced
  • 1 large cucumber, diced
  • 2 scallions, sliced

Instructions:

  1. Cook the chickpeas: Toss chickpeas with olive oil, salt, paprika, and garlic powder. Air fry at 400°F for 12–15 minutes, shaking a few times, until crisp.
  2. Make the dressing: In a bowl, whisk yogurt, tahini, lemon juice, garlic, dill, chives, parsley, salt, and water until you reach the desired consistency.
  3. Assemble the salad: In a large bowl combine peppers, cucumber, and scallions.
  4. Finish: Toss with dressing and top with warm crispy chickpeas.
A top-down photograph of a white bowl containing a colorful salad made with diced yellow bell peppers, cucumbers, crispy chickpeas, and a dollop of white tahini-yogurt ranch dressing.

Berry Arugula Salad With Walnuts and Rotisserie Chicken

Serves 4 

This vibrant salad balances peppery arugula, juicy berries, and savory rotisserie chicken for a mix of flavors that feels fresh and filling. Toasted walnuts add richness and crunch, and a simple vinaigrette ties everything together. It’s an easy salad that comes together quickly, but the bright berries make it feel a little special.

Ingredients:

  • 5 ounces arugula
  • 1½ cups berries (strawberries, blackberries, or mixed), halved if large
  • 1 cup shredded rotisserie chicken
  • 1/3 cup toasted walnuts
  • Feta cheese (optional)

Vinaigrette:

  • ¼ cup extra virgin olive oil
  • 1 ½ tablespoons balsamic or red wine vinegar
  • ½ tablespoon Dijon mustard
  • 1 teaspoon maple syrup
  • Salt and pepper to taste

Instructions:

  1. Make the dressing: Whisk olive oil, vinegar, Dijon, maple syrup, salt, and pepper.
  2. Assemble the salad: In a large bowl, combine arugula, berries, chicken, walnuts, and feta cheese, if using.
  3. Finish: Drizzle with vinaigrette and toss gently to coat.
A top-down photograph of a round white plate featuring a salad made with fresh green arugula, sliced red strawberries, whole blackberries, toasted walnuts, feta cheese, and shredded rotisserie chicken.

Chopped Tomatoes and Cucumbers with Herby Feta Cottage Cheese

Serves 1 

Showering cottage cheese with fresh herbs and stirring in a little feta takes it from ho-hum to something worthy of a meal. This bowl makes the laziest possible salad — in the best way! Pile the herby cottage cheese over juicy tomatoes and crisp cucumbers, and call it a win.

Ingredients:

For the herby cottage cheese

  • ¾ cup cottage cheese
  • 1 tablespoon crumbled feta
  • 1 tablespoon chopped fresh dill
  • 1 tablespoon chopped fresh parsley
  • 1 teaspoon sliced scallions
  • Black pepper to taste

For the salad:

  • 1 cup cherry or grape tomatoes, halved
  • 1 cup chopped cucumber
  • 1 tablespoon toasted, chopped walnuts

Instructions:

  1. Make the herby cottage cheese: In a small bowl, stir together the cottage cheese, feta, dill, parsley, and scallions. Season with black pepper.
  2. Assemble the salad: In a bowl, combine the tomatoes and cucumbers.
  3. Finish: Spoon the herby cottage cheese over the vegetables, sprinkle with walnuts, and serve.
A top-down photograph of a white bowl filled with chopped red tomatoes, diced cucumbers, fresh green herbs, and dollops of cottage cheese mixed with crumbled feta

About the writer

Samantha Cassetty, MS, RD, is a nationally recognized registered dietitian, media personality, and regular columnist for TODAY.com and New York Times Cooking. Based in New York City, she’s also a busy single mom who understands the challenge of balancing health with a full schedule.

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