High Protein Summer Salads

Beat the heat with refreshing, high protein summer salads that are sure to tantalise your taste buds. Friends always ask me for this recipe after trying it at dinner parties.

Why You’ll Love This List

• These high protein summer salads are quick to prepare and perfect for meal prep, including refreshing options like Creamy High Protein Pasta Salad.
• They’re a great way to get your daily dose of protein and essential nutrients.
• This list offers a variety of salads to suit all tastes and dietary requirements.
• You’ll find inspiration for salads that are light, easy to digest, and perfect for a summer’s day.
• Each salad is carefully crafted to provide a balance of protein, healthy fats, and complex carbohydrates.

high protein summer salads

15 min prep  ·  30 min cook  ·  4 servings

📌Save to Pinterest

Nourishing Quinoa and Edamame Salad

This vibrant salad is a symphony of textures and flavours, with protein-rich edamame and quinoa taking centre stage.

Ingredients

• 225g quinoa, rinsed and drained
• 225g edamame, cooked and cooled
• 60g chopped fresh mint
• 60g crumbled feta cheese
• 2 tbsp olive oil
• 1 tbsp lemon juice
• 1 tsp honey

Instructions

1. Preheat the oven to 180°C (350°F). Rinse the quinoa in a fine-mesh strainer and drain well.
2. Transfer the quinoa to a medium saucepan, add 450ml water, and bring to the boil. Reduce the heat to low, cover, and simmer for 15-20 minutes or until the quinoa is tender and fluffy.
3. Fluff the cooked quinoa with a fork and stir in the chopped mint, crumbled feta, and cooked edamame.
4. In a small bowl, whisk together the olive oil, lemon juice, and honey. Pour the dressing over the quinoa mixture and toss gently to combine.
5. Season to taste with salt and serve chilled or at room temperature.

Quick tip: To cook edamame, boil or steam them in the pod until tender, then remove the beans from the pod and rinse with cold water.

Spinach and Chickpea Salad with Lemon-Tahini Dressing

This refreshing salad is a staple of Middle Eastern cuisine, with creamy tahini dressing and crunchy chickpeas adding a delightful textural contrast.

Ingredients

• 225g cooked chickpeas
• 200g fresh spinach leaves
• 60g chopped red onion
• 60g chopped fresh parsley
• 2 tbsp tahini
• 2 tbsp lemon juice
• 1 tsp honey

Instructions

1. Preheat the grill or grill pan to medium-high heat. Grill the chickpeas for 2-3 minutes on each side, or until lightly charred.
2. In a blender or food processor, combine the tahini, lemon juice, and honey. Blend until smooth and creamy.
3. In a large bowl, combine the grilled chickpeas, fresh spinach, chopped red onion, and chopped parsley.
4. Pour the tahini dressing over the chickpea mixture and toss gently to combine.
5. Season to taste with salt and serve chilled or at room temperature.

Quick tip: To make this salad vegan, replace the honey with maple syrup or date syrup.

Roasted Sweet Potato and Black Bean Salad

This vibrant salad is a perfect way to enjoy the flavours of autumn in the summer, with roasted sweet potatoes and black beans adding natural sweetness.

Ingredients

• 225g cooked black beans
• 225g roasted sweet potatoes, diced
• 60g chopped fresh cilantro
• 60g crumbled feta cheese
• 2 tbsp olive oil
• 1 tbsp lime juice
• 1 tsp ground cumin

Instructions

1. Preheat the oven to 200°C (400°F). Toss the diced sweet potatoes with 1 tbsp olive oil, salt, and pepper on a baking sheet. Roast for 20-25 minutes, or until tender and lightly caramelised.
2. In a large bowl, combine the cooked black beans, roasted sweet potatoes, chopped cilantro, and crumbled feta.
3. In a small bowl, whisk together the remaining 1 tbsp olive oil, lime juice, and ground cumin. Pour the dressing over the black bean mixture and toss gently to combine.
4. Season to taste with salt and serve chilled or at room temperature.
5. Garnish with chopped fresh cilantro and serve with warm pita bread or naan.

Quick tip: To roast sweet potatoes, cut them into 1-inch (2.5 cm) cubes and toss with 1 tbsp olive oil, salt, and pepper on a baking sheet. Roast at 200°C (400°F) for 20-25 minutes, or until tender and lightly caramelised.

Avocado and Grilled Chicken Salad

This creamy salad is a staple of summer entertaining, with grilled chicken and avocado adding a delightful textural contrast.

Ingredients

• 225g cooked chicken breast
• 225g diced avocado
• 60g chopped fresh parsley
• 60g crumbled feta cheese
• 2 tbsp olive oil
• 1 tbsp lemon juice
• 1 tsp honey

Instructions

1. Preheat the grill or grill pan to medium-high heat. Grill the chicken breast for 5-6 minutes per side, or until cooked through.
2. Let the chicken rest for 5 minutes before slicing it thinly.
3. In a large bowl, combine the sliced chicken, diced avocado, chopped parsley, and crumbled feta.
4. In a small bowl, whisk together the olive oil, lemon juice, and honey. Pour the dressing over the chicken mixture and toss gently to combine.
5. Season to taste with salt and serve chilled or at room temperature.

Quick tip: To grill chicken breast, preheat the grill or grill pan to medium-high heat. Grill for 5-6 minutes per side, or until cooked through. Let rest for 5 minutes before slicing thinly.

Lentil and Mushroom Salad

This hearty salad is a staple of the Mediterranean diet, with lentils and mushrooms adding natural protein and fibre.

Ingredients

• 225g cooked lentils
• 225g sliced mushrooms
• 60g chopped fresh parsley
• 60g crumbled feta cheese
• 2 tbsp olive oil
• 1 tbsp lemon juice
• 1 tsp ground cumin

Instructions

1. Heat 1 tbsp olive oil in a large saucepan over medium heat. Add the sliced mushrooms and cook for 5-7 minutes, or until tender and lightly browned.
2. In a large bowl, combine the cooked lentils, cooked mushrooms, chopped parsley, and crumbled feta.
3. In a small bowl, whisk together the remaining 1 tbsp olive oil, lemon juice, and ground cumin. Pour the dressing over the lentil mixture and toss gently to combine.
4. Season to taste with salt and serve chilled or at room temperature.
5. Garnish with chopped fresh parsley and serve with warm pita bread or naan.

Quick tip: To cook lentils, rinse 225g dried green or brown lentils and place them in a large saucepan. Add 450ml water and bring to the boil. Reduce the heat to low, cover, and simmer for 20-25 minutes, or until tender.

Quinoa and Black Bean Salad with Cilantro-Lime Dressing

This refreshing salad is a staple of Latin American cuisine, with quinoa and black beans adding natural protein and fibre.

Ingredients

• 225g cooked quinoa
• 225g cooked black beans
• 60g chopped fresh cilantro
• 60g crumbled feta cheese
• 2 tbsp olive oil
• 1 tbsp lime juice
• 1 tsp honey

Instructions

1. Preheat the oven to 180°C (350°F). Rinse the quinoa in a fine-mesh strainer and drain well.
2. Transfer the quinoa to a medium saucepan, add 450ml water, and bring to the boil. Reduce the heat to low, cover, and simmer for 15-20 minutes or until the quinoa is tender and fluffy.
3. Fluff the cooked quinoa with a fork and stir in the chopped cilantro, crumbled feta, and cooked black beans.
4. In a small bowl, whisk together the olive oil, lime juice, and honey. Pour the dressing over the quinoa mixture and toss gently to combine.
5. Season to taste with salt and serve chilled or at room temperature.

Quick tip: To cook quinoa, rinse 225g quinoa in a fine-mesh strainer and drain well. Transfer the quinoa to a medium saucepan, add 450ml water, and bring to the boil. Reduce the heat to low, cover, and simmer for 15-20 minutes or until the quinoa is tender and fluffy.

Turmeric and Ginger Chicken Salad

This vibrant salad is a staple of Indian cuisine, with turmeric and ginger adding natural anti-inflammatory properties.

Ingredients

• 225g cooked chicken breast
• 60g chopped fresh cilantro
• 60g crumbled feta cheese
• 2 tbsp olive oil
• 1 tbsp lemon juice
• 1 tsp ground turmeric
• 1 tsp grated ginger

Instructions

1. Preheat the grill or grill pan to medium-high heat. Grill the chicken breast for 5-6 minutes per side, or until cooked through.
2. Let the chicken rest for 5 minutes before slicing it thinly.
3. In a large bowl, combine the sliced chicken, chopped cilantro, and crumbled feta.
4. In a small bowl, whisk together the olive oil, lemon juice, turmeric, and ginger. Pour the dressing over the chicken mixture and toss gently to combine.
5. Season to taste with salt and serve chilled or at room temperature.

Quick tip: To add natural anti-inflammatory properties to your salad, use turmeric and ginger. Turmeric contains curcumin, which has potent anti-inflammatory properties, while ginger has anti-inflammatory compounds called gingerols and shogaols.

Lentil and Spinach Salad with Lemon-Tahini Dressing

This refreshing salad is a staple of Middle Eastern cuisine, with lentils and spinach adding natural protein and fibre.

Ingredients

• 225g cooked lentils
• 200g fresh spinach leaves
• 60g chopped red onion
• 60g chopped fresh parsley
• 2 tbsp tahini
• 2 tbsp lemon juice
• 1 tsp honey

Instructions

1. Heat 1 tbsp olive oil in a large saucepan over medium heat. Add the chopped red onion and cook for 5-7 minutes, or until tender and lightly browned.
2. In a large bowl, combine the cooked lentils, cooked onion, fresh spinach, and chopped parsley.
3. In a small bowl, whisk together the tahini, lemon juice, and honey. Pour the dressing over the lentil mixture and toss gently to combine.
4. Season to taste with salt and serve chilled or at room temperature.
5. Garnish with chopped fresh parsley and serve with warm pita bread or naan.

Quick tip: To cook lentils, rinse 225g dried green or brown lentils and place them in a large saucepan. Add 450ml water and bring to the boil. Reduce the heat to low, cover, and simmer for 20-25 minutes, or until tender.

Pesto Pasta Salad with Chicken and Cherry Tomatoes

This vibrant salad is a staple of Italian cuisine, with pesto pasta and cherry tomatoes adding natural sweetness.

Ingredients

• 225g cooked pasta
• 225g cooked chicken breast
• 60g cherry tomatoes, halved
• 60g chopped fresh basil
• 2 tbsp pesto
• 1 tbsp olive oil
• 1 tsp lemon juice

Instructions

1. Preheat the grill or grill pan to medium-high heat. Grill the chicken breast for 5-6 minutes per side, or until cooked through.
2. Let the chicken rest for 5 minutes before slicing it thinly.
3. In a large bowl, combine the cooked pasta, sliced chicken, cherry tomatoes,
   
   Tweet

   Share

   Pin

   Share

   0 Shares