Loaded with nutritious ingredients and protein, these 4- and 5-star salads are delicious options for lunch. At least 15 grams per serving, these recipes will help you reap the benefits of protein, including more sustained energy levels, better muscle recovery, and a longer feeling of fullness after meals. If you’re taking your salad with you, add some dressing for maximum freshness. Recipes like Chicken Caprese Salad and Falafel Salad with Lemon Tahini Dressing are delicious ways to stay nourished and satisfied throughout the day.
This chicken capri salad has 39 grams of protein
Photographer: Rachel Malek, Food Stylist: Holly Driesman, Prop Stylist: Gabriel Greco
This Chicken Capri Salad has the fresh, bright flavor of a classic capri, plus a protein boost from easily marinated chicken cutlets. For added convenience, purchase pre-sliced chicken cutlets to streamline preparation. Cook outside on a sunny day and grill your chicken for extra flavor.
Chopped chicken power salad
Enjoy a hearty and colorful salad for lunch or dinner. The dressing is made in the same bowl as the salad, so the vegetables soak up every inch of flavor.
classic cobb mason jar salad
Pack a traditional Cobb salad upside down in a mason jar for a healthy lunch that won’t get soggy in the fridge all morning. Or, pack it the night before and use it as an easy-to-go lunch in the morning. Choose the zestiest aged blue cheese you can find. Its flavor goes a long way.
Falafel salad with lemon tahini dressing
Fried falafel can be a total oil bomb. But these pan-fried falafels crisp up with just a few tablespoons of oil and have equally satisfying results. Be sure to use dried chickpeas instead of canned chickpeas in this healthy recipe. Canned chickpeas have too much moisture.
Sweet potato, kale and chicken salad with peanut dressing
These hearty kale salads keep for 4 days, making them perfect for meal prep lunches. Just before serving, drizzle this salad with dressing and top with peanuts to keep the ingredients from getting soggy. For a delicious vegan option, roast tofu instead of chicken breast (see related recipe).
chicken caprese pasta salad bowl
Pasta salad is a classic summer side dish, but when you add some protein (leftover grilled chicken is great) and some extra veggies, it becomes a very satisfying lunch. We use baby spinach, but arugula or baby kale would also work. Just before serving, drizzle with the bright and tangy basil vinaigrette. The great news is that these easy meal prep lunches only take 20 minutes to prepare. That means he can make four days’ worth of lunches in less than 30 minutes.
Southwest Chopped Salad with Tomatillo Dressing
Jicama is a crunchy, sweet tuberous root of a legume native to Central America. If you like this salad, try adding the sticks to your next crudité spread.
Greek-style edamame salad
Edamame adds protein to classic Greek salads with romaine, tomatoes, cucumbers, feta, and olives. Serve with toasted pita brushed with olive oil and sprinkled with dried oregano or za’atar.
Cabbage, tofu and edamame salad
Craving some crunch? Enjoy this salad packed with crunchy purple cabbage, edamame, bamboo shoots, and fried noodles. A slightly sweet salad made with grilled tofu, mandarin oranges, and sesame vinaigrette.
Strawberry and balsamic spinach salad with chicken
An easy blender vinaigrette can be used as a dressing for this strawberry-spinach salad, or with ketchup and strawberry jam, you can use it as a barbecue sauce for tenders.
chicken, brussels sprouts and mushroom salad
Shaping the vegetables in this easy salad recipe results in delicious, tender, crunchy veggies without any cooking that stand up to bright homemade vinaigrette and salty Parmesan.
octopus salad
A quick blend of reduced-fat sour cream and salsa doubles as salad dressing and meat seasoning to create the latest version of a Tex-Mex taco salad. Depending on the type of salsa used, the spiciness of the salad will vary. This version uses lean turkey to make it lighter, but you can also use lean ground meat (about 95% lean) and still keep the nutritional mark. Grab a bowl of fried tortillas and serve this salad with toasted tortilla chips and fresh lime instead.
McDonald’s Southwest Salad knockoff
If you were a fan of McDonald’s Southwest Salad before it disappeared from the menu, this copycat recipe brings it all back with a few healthy twists. The creamy dressing is low in saturated fat and calories, and combined with reduced-fat sour cream and salsa for a signature spice. It’s loaded with lots of vegetables, but you can add chopped avocado or crushed tortilla chips for a crunchy twist to your liking. (Editor’s note: The title of this recipe is eat welluses the practice of naming and attributing recipes, giving due credit to the McDonald’s menu, which called this dish the “Southwest Salad”).
mason jar roasted vegetable salad
This vegan mason jar salad is easy to package and take to lunch. Add a layer of creamy cashew sauce to the bottom of the jar, and your big, bold power salad won’t wilt before it’s ready to eat.
crab louis salad
abby littlejohn
At Bayside Cafe in Morro Bay, California, this classic West Coast salad is made with Dungeness crabs caught in coastal waters. Chunk crab meat is a good substitute.
green goddess salad
This gorgeous green goddess salad combines fresh shrimp, cucumber, artichoke hearts, and cherry tomatoes with a homemade dressing.
tangy chicken grape salad
Sweet red grapes and crunchy celery complement this chicken salad, balancing out the slight tartness of the yogurt and lemon. However, this chicken salad recipe is easily adaptable, so feel free to customize the mix-ins by adding your favorites (like chopped nuts or dried fruit). I use rotisserie chicken for simplicity (look for unflavored to keep the sodium content down!), but you can also use leftover cooked chicken.
Chickpea and tuna mason jar power salad
This power salad will keep you energized for hours thanks to 26 grams of protein and 8 grams of fiber. Tossing the kale with the dressing and leaving it in the jar will soften it enough that you won’t need to massage or cook it to soften it.
Anti-inflammatory chicken and beet salad
In this quick salad, tart cherry juice concentrate adds flavor and helps fight inflammation when combined with other anti-inflammatory foods like beets and walnuts. Buying packaged cooked beets will save you time (and mess!). Look for them in the produce section where other prepared vegetables are sold.
