Tracey Warren Nutrition A Guide To

High Protein Summer Salads

Fresh, vibrant salads packed with protein — ready in minutes

15 RecipesHigh ProteinMeat & FishVegetarianVeganMeal Prep FriendlyUnder 20 Mins

Summer is the perfect time to build meals around big, vibrant salads — but salads only work as a proper meal when they contain enough protein to keep you full and energised. Every recipe in this guide delivers at least 25g of protein per serving.

Choose your version below — meat and fish, vegetarian, or vegan. Every recipe includes prep tips, storage guidance and a protein estimate per serving.

* Protein estimates are approximate and per serving. Exact amounts will vary depending on specific brands and portion sizes used.

Getting the Most from Your High Protein Salads

Dress just before eating: Keep dressings in a small jar and add them at the last moment to stop leaves wilting. Everything else can be prepped and stored in the fridge for 3 days.
Protein first: All recipes here use chicken, fish, eggs or meat as the base — each giving you 25g or more per serving.
Batch the grains: Quinoa, rice and lentils keep for 4 days in the fridge. Cook a large pot on Sunday and use across multiple salads through the week.

High Protein Salad Recipes — Meat & Fish

Recipe 1
Grilled Chicken Caesar with Parmesan Crisp
Serves 2 | Prep 10 mins | Cook 12 mins Stores 2 days fridge
~48gprotein per serving
Ingredients
  • 2 chicken breasts
  • 1 large cos lettuce, torn
  • 50g parmesan, finely grated
  • 4 anchovy fillets (optional)
  • 2 tbsp capers, 1 tsp olive oil
  • Salt and black pepper
  • Dressing: 3 tbsp Greek yoghurt, 1 tbsp lemon juice, 1 tsp Dijon, 1 tsp Worcestershire sauce
Method
  1. Flatten chicken breasts slightly. Season with olive oil, salt and pepper.
  2. Griddle or fry 5–6 minutes each side until cooked through. Rest 5 minutes, then slice.
  3. Scatter parmesan in rounds on a lined tray. Bake 200c for 6 minutes until golden.
  4. Whisk dressing ingredients together.
  5. Toss lettuce with most of the dressing. Arrange chicken and anchovies on top.
  6. Scatter capers and parmesan crisps.
Prep tip: Grill a double batch of chicken on Sunday — it keeps 3 days and works across multiple salads.
Recipe 2
Seared Tuna Niçoise
Serves 2 | Prep 10 mins | Cook 15 mins Stores 1 day fridge
~52gprotein per serving
Ingredients
  • 2 tuna steaks (150g each)
  • 4 eggs
  • 200g green beans, trimmed
  • 200g baby new potatoes, halved
  • 100g cherry tomatoes, 60g black olives
  • Mixed leaves to serve
  • Dressing: 3 tbsp olive oil, 1 tbsp red wine vinegar, 1 tsp Dijon
Method
  1. Boil potatoes 12 minutes. Drain and cool.
  2. Boil eggs 7 minutes for jammy yolks. Cool, peel and halve.
  3. Blanch green beans 3 minutes. Refresh in cold water.
  4. Brush tuna with oil, season. Sear 1.5–2 minutes each side — keep it pink inside.
  5. Whisk dressing ingredients.
  6. Arrange leaves, potatoes, beans, tomatoes and olives. Top with tuna and eggs.
Prep tip: Boil eggs and potatoes ahead. Sear tuna fresh — it only takes 4 minutes and is far better eaten immediately.
Recipe 3
Prawn, Mango & Quinoa Salad
Serves 2 | Prep 15 mins | Cook 15 mins Stores 2 days fridge
~32gprotein per serving
Ingredients
  • 250g cooked king prawns
  • 150g quinoa
  • 1 ripe mango, diced
  • 1 avocado, diced
  • ½ cucumber, diced
  • Large handful fresh coriander
  • 2 spring onions, sliced
  • Dressing: 2 tbsp lime juice, 1 tbsp olive oil, 1 tsp fish sauce, ½ tsp honey, pinch chilli
Method
  1. Cook quinoa per packet. Cool completely.
  2. Whisk all dressing ingredients until combined.
  3. Toss quinoa with cucumber, spring onions and half the dressing.
  4. Divide between bowls and top with prawns, mango and avocado.
  5. Scatter fresh coriander and drizzle remaining dressing.
Prep tip: Store mango, avocado and dressing separately if prepping ahead. Add avocado just before eating with a squeeze of lime.
Recipe 4
Steak & Roasted Pepper Salad with Chimichurri
Serves 2 | Prep 10 mins | Cook 10 mins Stores 1 day fridge
~40gprotein per serving
Ingredients
  • 2 sirloin or rump steaks (150g each)
  • 2 red peppers, halved and deseeded
  • 80g rocket, 100g cherry tomatoes
  • 50g parmesan shavings
  • Chimichurri: large handful parsley, 2 tbsp olive oil, 1 tbsp red wine vinegar, ½ tsp chilli flakes, salt
Method
  1. Place peppers skin-side up under a hot grill 8–10 minutes until charred. Cool, peel and slice.
  2. Blitz chimichurri ingredients until combined but still textured.
  3. Season steaks well. Cook in a very hot pan 2–3 minutes each side for medium-rare. Rest 5 minutes.
  4. Slice steak thinly against the grain.
  5. Arrange rocket, tomatoes and peppers. Lay steak over the top.
  6. Spoon chimichurri generously over everything. Scatter parmesan shavings.
Prep tip: Grill peppers and make chimichurri up to 3 days ahead. Cook steak fresh — resting it properly makes all the difference to tenderness.
Recipe 5
Smoked Salmon, Cucumber & Dill Protein Bowl
Serves 2 | Prep 10 mins | No cook Stores 2 days fridge
~38gprotein per serving
Ingredients
  • 200g smoked salmon
  • 4 eggs, soft boiled
  • 1 cucumber, ribboned with a peeler
  • 100g watercress or rocket
  • 2 tbsp capers, large handful dill
  • 4 radishes, thinly sliced
  • Dressing: 3 tbsp crème fraîche, 1 tbsp lemon juice, 1 tsp horseradish sauce
Method
  1. Boil eggs 6–7 minutes. Cool in cold water, peel and halve.
  2. Ribbon the cucumber into long thin strips with a peeler.
  3. Stir together crème fraîche, lemon juice and horseradish until smooth.
  4. Arrange watercress on plates. Drape cucumber ribbons over the leaves.
  5. Lay smoked salmon and eggs over the top.
  6. Scatter capers, radishes and dill. Spoon dressing over everything.
Prep tip: The crème fraîche dressing keeps for 4 days in a jar — make a double batch.

Getting the Most from Your High Protein Salads

Eggs, halloumi and legumes are your protein pillars: These three groups give you all the protein variety you need — mix and match them across the week.
Don’t fear healthy fats: Nuts, seeds, olive oil and cheese are not extras — they are the substance that makes a salad a meal.
Warm ingredients work beautifully: Roasted chickpeas, grilled halloumi and warm lentils turn a basic salad into something genuinely satisfying.

High Protein Vegetarian Salad Recipes

Recipe 1
Grilled Halloumi with Watermelon & Mint
Serves 2 | Prep 10 mins | Cook 8 mins Stores 1 day fridge
~26gprotein per serving
Ingredients
  • 250g halloumi, sliced 1cm thick
  • 400g watermelon, cubed
  • 80g rocket, 50g walnuts roughly chopped
  • Large handful fresh mint
  • 2 tbsp pumpkin seeds, 1 tsp olive oil
  • Dressing: 2 tbsp lime juice, 1 tbsp olive oil, 1 tsp honey, pinch chilli flakes
Method
  1. Brush halloumi with olive oil. Heat a griddle pan until very hot.
  2. Grill halloumi 3–4 minutes each side until golden with char marks.
  3. Whisk lime juice, olive oil, honey and chilli flakes.
  4. Arrange rocket, watermelon, walnuts and pumpkin seeds.
  5. Lay hot halloumi over the salad.
  6. Scatter mint and drizzle dressing immediately before serving.
Prep tip: Prep everything else in advance and grill the halloumi fresh — it only takes 8 minutes and is best eaten immediately.
Recipe 2
Roasted Chickpea & Feta Salad with Lemon Tahini
Serves 2 | Prep 10 mins | Cook 25 mins Stores 3 days fridge
~28gprotein per serving
Ingredients
  • 1 tin chickpeas, drained and dried
  • 150g feta, crumbled
  • 200g cherry tomatoes, halved
  • 1 cucumber, diced, 80g baby spinach
  • 1 tbsp olive oil, 1 tsp smoked paprika, ½ tsp cumin
  • Dressing: 2 tbsp tahini, 2 tbsp lemon juice, 1 tbsp water, 1 garlic clove
Method
  1. Preheat oven to 200c. Dry chickpeas thoroughly.
  2. Toss in olive oil, paprika, cumin and salt. Roast 22–25 minutes until crisp.
  3. Blend tahini, lemon juice, water and garlic until smooth.
  4. Arrange spinach, cucumber and tomatoes in bowls.
  5. Scatter warm chickpeas and crumbled feta over the top.
  6. Drizzle tahini dressing generously before serving.
Prep tip: Roasted chickpeas keep crisp for 3 days in an airtight container — make a big batch and use across multiple salads.
Recipe 3
Soft Boiled Egg & Asparagus Grain Bowl
Serves 2 | Prep 10 mins | Cook 15 mins Stores 3 days fridge
~30gprotein per serving
Ingredients
  • 4 eggs, 250g asparagus trimmed
  • 150g quinoa or farro, 80g baby spinach
  • 60g hazelnuts toasted and chopped
  • 30g parmesan shavings, 1 tsp olive oil
  • Dressing: 2 tbsp olive oil, 1 tbsp lemon juice, 1 tsp Dijon, salt and pepper
Method
  1. Cook quinoa per packet. Cool.
  2. Boil eggs 6–7 minutes for jammy yolks. Cool, peel.
  3. Toss asparagus in olive oil. Griddle or roast at 200c for 8 minutes.
  4. Whisk dressing ingredients together.
  5. Combine quinoa and spinach with most of the dressing.
  6. Top with asparagus, halved eggs, hazelnuts and parmesan.
Prep tip: Cook a large pot of quinoa at the start of the week — it keeps 4 days and makes assembling these bowls very quick.
Recipe 4
Greek Lentil Salad with Herb Dressing
Serves 2 | Prep 10 mins | Cook 20 mins Stores 3 days fridge
~30gprotein per serving
Ingredients
  • 250g green or puy lentils
  • 150g feta, crumbled
  • 1 cucumber, diced, 200g cherry tomatoes
  • 60g kalamata olives
  • Large handful flat leaf parsley and fresh mint
  • Dressing: 3 tbsp olive oil, 2 tbsp red wine vinegar, 1 tsp dried oregano
Method
  1. Cook lentils in salted boiling water 18–20 minutes until tender. Drain.
  2. Whisk olive oil, red wine vinegar, oregano, salt and pepper.
  3. Toss warm lentils with dressing — they absorb it better while warm.
  4. Add cucumber, tomatoes, olives and most of the herbs.
  5. Divide into bowls and scatter feta and remaining herbs over the top.
Prep tip: This salad improves overnight as the lentils absorb the dressing. Make it the night before for the best flavour.
Recipe 5
Caprese Quinoa Bowl with Burrata
Serves 2 | Prep 10 mins | Cook 15 mins Stores 2 days fridge
~27gprotein per serving
Ingredients
  • 2 balls burrata (125g each)
  • 150g quinoa, 300g mixed tomatoes sliced
  • 80g rocket, large handful fresh basil
  • 3 tbsp toasted pine nuts
  • 2 tbsp good olive oil, 1 tbsp balsamic glaze
  • Sea salt and black pepper
Method
  1. Cook quinoa per packet. Season well and cool.
  2. Arrange a base of quinoa and rocket on each plate.
  3. Lay sliced tomatoes over the top and season generously.
  4. Place burrata in the centre and tear gently to open.
  5. Scatter basil and pine nuts.
  6. Drizzle with olive oil and balsamic glaze. Serve immediately.
Prep tip: Take burrata out of the fridge 20 minutes before eating — it must be served at room temperature.

Getting the Most from Your High Protein Salads

Combine protein sources: Plant proteins work best in combination. Pair legumes with seeds or nuts in every meal for a complete amino acid profile.
Tofu and tempeh are your best friends: Both absorb marinades beautifully and give you texture as well as protein. Press tofu for at least 20 minutes before cooking.
Edamame, hemp seeds and nutritional yeast: Three ingredients that deserve a permanent place in your kitchen — each adds protein and flavour with virtually no effort.

High Protein Vegan Salad Recipes

Recipe 1
Crispy Tofu & Edamame Noodle Salad
Serves 2 | Prep 20 mins | Cook 20 mins Stores 2 days fridge
~34gprotein per serving
Ingredients
  • 400g firm tofu, pressed and cubed
  • 150g frozen edamame, defrosted
  • 100g rice noodles
  • 1 large carrot julienned, ½ red cabbage shredded
  • Large handful coriander, 3 tbsp sesame seeds
  • Dressing: 3 tbsp tamari, 2 tbsp lime juice, 1 tbsp rice vinegar, 1 tbsp maple syrup, 1 tsp ginger
Method
  1. Toss pressed tofu in sesame oil and 1 tbsp tamari. Bake 200c for 20 minutes until crisp.
  2. Soak rice noodles per packet. Drain and rinse.
  3. Whisk all dressing ingredients together.
  4. Toss noodles with carrot, cabbage, edamame and most of the dressing.
  5. Divide into bowls and top with crispy tofu.
  6. Scatter coriander and sesame seeds. Drizzle remaining dressing.
Prep tip: Bake a large batch of crispy tofu and store in the fridge for up to 3 days — it makes any salad a protein-rich meal instantly.
Recipe 2
Black Bean, Mango & Avocado Salad
Serves 2 | Prep 15 mins | No cook Stores 2 days fridge
~18gprotein per serving
Ingredients
  • 1 tin black beans, drained and rinsed
  • 1 ripe mango diced, 1 avocado diced
  • ½ red onion finely diced, 1 red pepper diced
  • Large handful coriander
  • 2 tbsp pumpkin seeds, 2 tbsp hemp seeds
  • Dressing: 3 tbsp lime juice, 1 tbsp olive oil, 1 tsp cumin, pinch chilli, salt
Method
  1. Whisk lime juice, olive oil, cumin, chilli and salt together.
  2. Toss black beans with red onion and half the dressing. Leave 5 minutes.
  3. Add red pepper, mango, coriander and pumpkin seeds. Toss gently.
  4. Divide between bowls and add avocado on top.
  5. Scatter hemp seeds and drizzle remaining dressing.
Prep tip: Make the base (beans, pepper, onion, dressing) up to 2 days ahead. Add mango, avocado and coriander fresh just before eating.
Recipe 3
Tempeh, Roasted Sweet Potato & Kale Bowl
Serves 2 | Prep 10 mins | Cook 25 mins Stores 3 days fridge
~35gprotein per serving
Ingredients
  • 200g tempeh cubed, 1 large sweet potato cubed
  • 100g kale stems removed and torn
  • 1 tin chickpeas drained
  • 2 tbsp soy sauce or tamari, 2 tbsp olive oil, 1 tbsp maple syrup
  • Dressing: 3 tbsp tahini, 2 tbsp lemon juice, 1 tbsp water, ½ tsp garlic powder
Method
  1. Preheat oven to 200c. Toss sweet potato and chickpeas in olive oil and salt. Roast 20 minutes.
  2. Mix tempeh with soy sauce and maple syrup. Add to tray for final 15 minutes.
  3. Massage kale with a tiny drizzle of olive oil and salt for 2 minutes until softened.
  4. Whisk tahini dressing ingredients until smooth.
  5. Arrange kale in bowls. Top with sweet potato, chickpeas and tempeh. Drizzle dressing.
Prep tip: Massaged kale keeps 2 days without wilting — perfect for prepping ahead. The whole bowl can be assembled in advance.
Recipe 4
Quinoa Tabbouleh with Roasted Chickpeas
Serves 2 | Prep 15 mins | Cook 25 mins Stores 3 days fridge
~24gprotein per serving
Ingredients
  • 150g quinoa, 1 tin chickpeas drained and dried
  • Large bunch flat leaf parsley, finely chopped
  • Large bunch fresh mint, finely chopped
  • 300g cherry tomatoes quartered, 1 cucumber diced
  • 4 spring onions sliced, 3 tbsp hemp seeds
  • Dressing: 4 tbsp olive oil, 3 tbsp lemon juice, salt and pepper
Method
  1. Cook quinoa per packet. Cool completely.
  2. Toss chickpeas in olive oil and salt. Roast 200c for 22 minutes until crisp.
  3. Combine quinoa with parsley, mint, tomatoes, cucumber and spring onions.
  4. Whisk olive oil and lemon juice. Pour over and toss thoroughly.
  5. Season generously — tabbouleh needs plenty of salt and lemon.
  6. Serve topped with crispy chickpeas and hemp seeds.
Prep tip: This keeps beautifully for 3 days and deepens in flavour as it sits. Keep chickpeas separate and add just before eating.
Recipe 5
Lentil, Beetroot & Walnut Salad with Maple Dressing
Serves 2 | Prep 10 mins | Cook 20 mins Stores 3 days fridge
~22gprotein per serving
Ingredients
  • 250g puy or green lentils
  • 3 medium beetroot roasted and diced
  • 80g walnuts roughly chopped, 80g rocket
  • 3 tbsp hemp seeds
  • Large handful fresh dill or parsley
  • Dressing: 3 tbsp olive oil, 2 tbsp apple cider vinegar, 1 tbsp maple syrup, 1 tsp Dijon
Method
  1. Cook lentils in salted boiling water 18–20 minutes until tender. Drain.
  2. Whisk olive oil, apple cider vinegar, maple syrup, Dijon, salt and pepper.
  3. Toss warm lentils with two thirds of the dressing and cool.
  4. Arrange rocket on plates. Spoon dressed lentils over the top.
  5. Scatter beetroot, walnuts, hemp seeds and fresh herbs. Drizzle remaining dressing.
Prep tip: Pre-packed cooked beetroot (not in vinegar) saves 45 minutes of roasting time and is just as nutritious.

A Note from Tracey

The biggest mistake I see people make with salads is treating protein as an afterthought — a few leaves dressed with oil is not a meal. Every recipe in this guide is built around protein first, with everything else layered around it.

Start with one or two recipes this week. Once you’ve made them a couple of times, you’ll find yourself mixing and matching without needing to follow a recipe at all.

Summer Salad Golden Rules

Always dress salads just before eating — a dressed salad left overnight turns soggy. Keep components separate and assemble when ready to eat.

Season more than you think you need to. Leaves and grains need salt to taste like anything.

Think in textures: every great salad has something crunchy, creamy, sharp and fresh.

Invest in a good olive oil and a good vinegar — the difference is transformative.

Want a personalised nutrition plan built around your lifestyle? Book a free 15-minute call at traceywarrennutrition.co.uk

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