Oh, salads. They should be easy to throw together for a healthy mid-day meal, but they’re actually pretty easy to screw up. Add too many toppings and you’re eating way more than you planned for; don’t add enough and you’re absolutely starving again by the time 2 o’clock rolls around. What’s a hungry vegan to do?
When it comes to building a healthy, nutritious salad that will fill you up and keep you satisfied for hours – turn to protein. In addition to fibrous veggies and healthy fats, experts recommend squeezing at least 15 grams of protein into every meal.
While this may sound like a lot, there are some easy ways to sneak more hunger-fighting protein into you salads with little-to-no extra effort or prep.
Easy Swaps for More Protein
Instead of wimpy iceberg lettuce, go with spinach (1 gram of protein per cup) or kale (2 grams of protein per cup). Add some chia seeds to your vinaigrette (1 gram of protein per tablespoon) and instead of croutons, top your greens with roasted chickpeas (7 grams of protein in ½ cup).
For an extra layer of crunch, add two tablespoons of chopped almonds (another 4 grams of protein.) Toss in ¼ cup of cooked quinoa and you tack another 2 grams of protein onto your salad.
Have you been adding? If you sat down to eat the hypothetical salad above (1 cup of kale, ¼ cup of quinoa and ½ cup roasted chickpeas, topped with a chia seed vinaigrette and chopped almonds), you’d be looking at a whopping 16 grams of protein – and not a single animal product in sight. Victory!
If you’re inspired to kick your salad routine up a notch, keep reading. We rounded up a whole bunch of protein-packed vegan salads that promise to keep lunchtime interesting, delicious and satisfying.
20 Delicious Protein-Packed Vegan Salads
Mango Chickpea Salad
This Mango Chickpea Salad from Plant-based RD is packed with protein and a fresh, citrusy flavor.
High-Protein Vegan Salad
This healthy vegan protein salad from Eating Real Food features high-protein ingredients such as tofu, tempeh, chickpeas, and hemp seeds.
Edamame Peanut Crunch Salad
This beautiful salad from Eating with Clarity is as delicious as it it healthy.
Ingredients: quinoa, edamame, red cabbage, kale, carrots, scallions, cilantro, roasted cashews
Couscous Salad with Kale, Sweet Potato and Pomegranate
This couscous sweet potato salad with kale, pomegranate seeds, and corn is tossed in a simple, zesty lime vinaigrette you'll be making all winter long. It makes a healthy and satisfying pack-and-go lunch or a delicious side to your favorite soup.
Potluck Mediterranean Couscous Salad
This Potluck Mediterranean Couscous Salad is brimming with fresh veggies and herbs, while chickpeas and couscous add substance. It's a real crowd pleaser!
Vegan Italian Chopped Salad
This Vegan Italian Chopped Salad is a riff on a Midwestern favorite - Portillo's chopped salad. With plenty of fresh veggies, roasted chickpeas, pasta (yum), and a crowd-pleasing balsamic vinaigrette, this one is going to be a hit at your summer potlucks!
Protein: 9.1g
15-Minute Buffalo Tempeh Salad Bowls
This protein-packed salad from Simply Quinoa comes together in less than 15 minutes and packs a whopping 21 grams of protein!
Refreshing Marinated Tempeh Salad
Tempeh is the protein star in this salad from Full of Plants, bringing in 27g of protein per serving.
Ingredients: oil,onion, garlic, shallot, ginger, red bell pepper, carrot, tempeh, soy sauce, maple syrup, coriander, green onion, chopped greens (kale, spinach, etc), lemon
Lentil and Wild Rice Salad with Summer Vegetables
Blissed-Out Thai Salad with Peanut Tempeh
This from Minimalist Baker will not be the easiest salad you've made, but it may be the prettiest. Absolutely delicious and 21 g protein.
Ingredients: vermicelli noodles, carrots, green onions, cilantro, mint, spinach, red cabbage, red bell pepper, marinated peanut tempeh
Curried Chickpea Avocado Salad
Give your tired lunch a little kick with our curry chickpea avocado salad! It's the ultimate gluten-free, vegan lunch with curry, almonds, golden raisins and avocado.
High Protein Salad
If you're searching for a protein-rich salad with plant-based ingredients, this simple recipe from Contentedness Cooking is just what you need. Featuring a mix of leafy greens, lentils, and kidney beans, all topped with a mildly spicy dressing, this delicious salad is perfect for meal prep and packed with nutrition.
Tofu Salad
This tofu salad from a Couple Cooks is a deliciously healthy option for lunch or dinner! Enjoy baked tofu paired with crunchy veggies and a flavorful carrot ginger dressing.
Protein: Approx. 10g
Blackened Tempeh and Charred Corn Salad with Chipotle Ranch Dressing
Savor the taste of summer with this blackened tempeh chipotle salad from My Darling Vegan. It's a delightful mix of avocado, charred corn, and tomatoes, all tossed in a creamy chipotle ranch dressing. This vegan and gluten-free salad is sure to be a hit with everyone.
Protein: 13g
Cold Peanut Noodle Salad
Beat the heat with this refreshing peanut noodle salad from Savory Tooth, packed with fresh bell pepper slices, shredded carrots, sliced scallions, chopped nuts, and a spicy peanut dressing.
Protein: 17g
Warm Quinoa Salad with Apple and Kale
This Warm Quinoa Salad from Happy Healthy Mama is vegan, gluten-free, and ready in just 25 minutes. It’s perfect as a main dish for lunch or a side dish for dinner!
Protein: 8.5g
Thai Salad With Sesame Peanut Sauce
Enjoy this vegan and gluten-free Thai Salad from My Darling Vegan. Tossed with pineapple, carrots, and bell peppers and dressed with Spicy Peanut Sauce for a wholesome and satisfying meal that everyone will love.
Protein: 13g
Warm Acorn Squash, Lentil, & Quinoa Salad with Sage Dressing
Enjoy a warm, savory roasted squash salad from Veganosity topped with a delightful sage and mint dressing! Packed with protein and vitamins, it’s perfect as an entrée or side dish.
Protein: 14g
Greek Power Salad
If you're craving a vibrant, nutrient-packed meal, this Greek Power Salad from The Mostly Vegan is the perfect choice. Combining the bold flavors of traditional Greek cuisine with a healthy twist, this salad is loaded with fresh veggies, protein-rich quinoa, and a tangy lemon-oregano dressing.
Smoked Tofu Kale Salad With Creamy Vegan Cashew Dressing
This gluten-free, vegan, smokey, creamy, salty sweet kale salad from Lauren Vacula is packed with protein from tofu.
Amy Katz from Veggies Save The Day
So many delicious salads here! Thank you for including my Buffalo Ranch Chickpea Taco Salad!
Taj
thanks, great list! Will be making some of these. Great ideas to add chickpeas, or kale to increase the protein content. Hemp seeds would be good too
Liv
oh this looks so good I will have to make a few of these awesome recipes.
xoxo liv