30+ Weight Loss Salads (Healthy High Protein Recipes) (2024)

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Quick, nutritious, easy: these 30+ healthy weight loss salads are the healthy recipes anyone trying to cut down should have on their menu!

30+ Weight Loss Salads (Healthy High Protein Recipes) (1)

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  • Nutritional criteria
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  • FAQs for weight loss salads

Going on a diet is no easy feat. You have to say bye bye to all the scrumptious high-calorie meals you used to enjoy and embrace a new life of conscious eating and moderation.

This is made even more difficult when what’s on your new menu is less than tantalizing and that’s especially true when it comes to healthy salads.

We all know the formula. It’s gotta be some lettuce with a low fat dressing and no flavour.

Sounds yum? Yeah, I didn’t think so either.

Thing is, those sad salads won’t help you reach your goals. What you need is tasty food that’ll keep you full and satisfied, else you won’t want to stick to the healthy stuff.

That’s why we’ve rounded up the best vegetarian salad recipes packed with protein but lower in carbs and fats you’re sure to enjoy. And, let’s not fforget, will help you crush those milestones.

But isn’t every salad a weight-loss salad?

Pretty much any salad can be a part of a weight loss meal plan but if you’re looking for a salad for lunch or dinner, it needs to have the right ingredients to keep you going (these light salad recipes are more good example of weight loss friendly salad recipes).

Word of advice from our pro nutritionist (James) says each weight loss friendly salad should contain:

  • at least 15 grams of protein
  • whole grain carb sources (eg. brown rice, pasta, buckwheat, quinoa)
  • starchy veggies (eg. sweet potatoes, potatoes)
  • less than 600 calories
  • at least 5g+ of fibre
  • less than 25g of fat with less 8g of it being saturated

Lean protein and fibre rich ingredients make filling salads which means you don’t get hungry an hour after lunch.

Naturally occurring healthy fats are also an important part of staying full and carbs are important to keep us satisfied too.

There’s obviously a pattern here, and if you’ve done a little research into weight loss (or subscribed to our free 7-day weight loss meal plan) you’d know why.

Eating too little will leave you all grumpy, low on energy and make you crave more food which makes you significantly less likely to stick to your weight loss goals. On the other hand, eating too much doesn’t help either.

That’s why portions matter, and the right ingredients do too.

Dieting has never felt better with these 30+ vegetarian weight loss salad recipes!

So, if you want to lose weight in a sustainable way (or you’re just bored of your generic salad recipes), try the new and exciting ones below!

1. Quick Cottage Cheese Salad

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5 from 2 votes

Protein: 21g

Calories: 382kcal

Ready in:12 minutes minutes

Recipe by: Abril Macías

Bonus: hearty and healthy

Looking for a super-speedy, tasty high-protein lunch? This cottage cheese and pear salad is ready in just 12 minutes!

2. Saucy Eggplant Tomato Pasta

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5 from 4 votes

Protein: 24g

Calories: 545kcal

Ready in:25 minutes minutes

Recipe by: Abril Macías

Bonus: amazing combination

A tasty vegan eggplant and tomato pasta with navy beans and kale. Super healthy and super tasty!

3. Roasted Sweet Potato Salad with Feta & Pesto

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5 from 4 votes

Protein: 23g

Calories: 518kcal

Ready in:35 minutes minutes

Recipe by: Abril Macías

Bonus: delicious top-class

Looking for a tasty, healthy new way to use up some sweet potatoes? Try this Roasted Sweet Potato Salad with red pesto!

4. Chickpea Salad with Quinoa

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4.75 from 4 votes

Protein: 21g

Calories: 433kcal

Ready in:20 minutes minutes

Recipe by: HurryTheFoodUp

Bonus: scrumptious mix of ingredients

This salad is a marriage of nourishment and flavor that will awaken your taste buds and leave you craving more. Whether you’re a committed health enthusiast or simply seeking a delicious and satisfying meal, this Chickpea Salad with Quinoa is the perfect choice.

5. Healthy Egg Salad

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5 from 5 votes

Protein: 25g

Calories: 419kcal

Ready in:20 minutes minutes

Recipe by: Abril Macías

Bonus: perfect taste

Looking to up your salad game? Try this healthy egg salad recipe with quinoa and beets – the perfect weight loss lunch!

6. White Bean Salad

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4.95 from 18 votes

Protein: 20g

Calories: 438kcal

Ready in:17 minutes minutes

Recipe by: Hauke

Bonus: appetizing and great looking

Speedy White Bean Salad – this tangy take on the classic is super-quick and super-tasty. It’s time to make lunch a thing to look forward to again.

7. Vegan Mediterranean Pasta Salad

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4.86 from 7 votes

Protein: 18g

Calories: 483kcal

Ready in:22 minutes minutes

Recipe by: Abril Macías

Bonus: light and refreshing, perfect for warmer weather

Looking for a healthy vegan pasta salad that you can prep ahead for lunch? Try our Mediterranean pasta salad!

8. Lentil Quinoa Salad

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4.89 from 9 votes

Protein: 17g

Calories: 428kcal

Ready in:27 minutes minutes

Recipe by: Abril Macías

Bonus: full of crunchy, tangy and creamy ingredients

In this superfood salad red lentils and quinoa are jazzed up with crunchy almonds, tangy olives and creamy avocado.

9. Wedge Salad with Creamy Cashew Dressing

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4.67 from 3 votes

Protein: 24g

Calories: 401kcal

Ready in:20 minutes minutes

Recipe by: Abril Macías

Bonus: nutritious and delicious

Fresh, easy and delicious vegetarian wedge salad with creamy cashew dressing makes a perfect high protein lunch in a jar.

10. Roasted Sweet Potato and Beetroot Salad

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5 from 4 votes

Protein: 18g

Calories: 498kcal

Ready in:50 minutes minutes

Recipe by: Abril Macías

Bonus: cook the potato in a microwave to speed things up

Smooth and hearty meets sweet and crunchy, this sweet potato and beetroot salad has got it going on!

11. High Fibre Avocado Citrus Salad with Feta

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5 from 3 votes

Protein: 18g

Calories: 417kcal

Ready in:10 minutes minutes

Recipe by: Abril Macías

Bonus: a light and refreshing weight loss-friendly lunch filled with citrus fruits (which are some of the best fruits for weight loss)and loads of vitamin c

After something different for lunch? Try this avocado and citrus salad with feta – it’s sweet, sour & packs a punch!

12. Buckwheat Salad with Kale and Feta

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4.86 from 7 votes

Protein: 18g

Calories: 411kcal

Ready in:32 minutes minutes

Recipe by: Abril Macías

Bonus: a filling and easy salad in a jar

Looking for an easy gluten-free lunch you can bring to work with you? Try our vegetarian kale, feta and buckwheat salad!

13. Couscous and Pear Salad with Goat’s Cheese

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5 from 2 votes

Protein: 17g

Calories: 413kcal

Ready in:22 minutes minutes

Recipe by: Abril Macías

Bonus: try this simple salad out with any kind of cheese you’d like

After a salad recipe that actually fills you up? Try our Couscous & Pear Salad! It’s high protein, high fibre & low fat!

14. Thai Quinoa Salad

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4.82 from 11 votes

Protein: 16g

Calories: 444kcal

Ready in:20 minutes minutes

Recipe by: Jansen & HurryTheFoodUp

Bonus: packed with fibre and protein

Thai Quinoa Salad – Tropical Vibes. A refreshingly light, tasty Asian super-dish with lots of color and tropical flavor. Get your summer feeling here.

15. Cooling Cantaloupe Summer Salad (High-Protein Recipe)

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5 from 3 votes

Protein: 19g

Calories: 433kcal

Ready in:25 minutes minutes

Recipe by: Abril Macías

Bonus: use any kind of low-fat cheese or your favorite nuts for this!

With lime and mint providing mojito vibes, this summer cantaloupe salad will make you feel like you’re on holiday!

16. Arugula Lentil Salad From Heaven

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4.69 from 58 votes

Protein: 19g

Calories: 436kcal

Ready in:12 minutes minutes

Recipe by: HurryTheFoodUp

Bonus: fresh, nutty and easy

High protein, iron and fibre in exotic Arugula and Lentil Salad that’s healthy and vegan. Only 12 minutes to make with easy-to-find ingredients

17. Vegan Chickpea Winter Salad – Ready in 15 mins

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4.84 from 25 votes

Protein: 18g

Calories: 459kcal

Ready in:15 minutes minutes

Recipe by: Jansen & HurryTheFoodUp

Bonus: simple, light and packed with protein

An animal-friendly, fresh and tangy winter salad with some serious health benefits. It’s fresh and new, but still prepped within 15 minutes – awesome!

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  • 30+ Weight Loss Salads (Healthy High Protein Recipes) (19)

18. Easy Vegan High Protein Black Bean Salad with Corn

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4.80 from 43 votes

Protein: 21g

Calories: 495kcal

Ready in:10 minutes minutes

Recipe by: HurryTheFoodUp

Bonus: protein packed and totally vegan

High Protein Black Bean and Corn Summer Salad. Simple recipe ready in just 10 minutes, bursting with summery flavours, protein, fiber and iron.

19. Fitness Lentil Bean Salad (25 Min, Vegan)

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4.74 from 46 votes

Protein: 34g

Calories: 551kcal

Ready in:25 minutes minutes

Recipe by: Hurry The Food Up

Bonus: the perfect post-workout meal

Fitness Lentil Bean Salad. Ridiculously high in protein post-workout salad. 40g per bowl. Ready in 7 minutes. Tasty and effective.

20. Turkish Lentil Salad

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4.86 from 21 votes

Protein: 15g

Calories: 280kcal

Ready in:7 minutes minutes

Bonus: full of flavour and protein

Turkish Lentil Salad with a honey mustard dressing. Easy and quick, ready in 7 minutes. Full of fiber, protein and vitamin K.

21. Chickpea Avocado Salad

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4.96 from 23 votes

Protein: 20g

Calories: 453kcal

Ready in:5 minutes minutes

Recipe by: Hauke Fox

Bonus: colourful and full of flavour

Avocado Chickpea Salad. Supercharge Your Lunch: High in protein, fiber and put together in 5 minutes before you go to work. Easy and tasty.

22. Vegan Lentil and Potato Salad

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4.91 from 10 votes

Protein: 19g

Calories: 435kcal

Ready in:15 minutes minutes

Recipe by: HurryTheFoodUp

Bonus: hearty and healthy

This protein-packed vegan lentil and potato salad is a perfect weight-loss recipe (it’s also the perfect macro salad meal). It’s filling, healthy and nutritious, while still tasting amazing!

23. Crazy Quick White Bean Salad

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4.71 from 31 votes

Protein: 18g

Calories: 362kcal

Ready in:10 minutes minutes

Recipe by: HurryTheFoodUp

Bonus: a great salad and a healthy option for lunch

High Protein White Bean Salad that’s healthy and vegan. High in fiber, vitamins A, C, E, B2 and B6 as well as iron and calcium. Takes less than 10 minutes.

Perfect for those hectic days when you need something nourishing in a flash. Try it out today!

5 from 2 votes

Prep Time:10 minutes minutes

Total Time:10 minutes minutes

Servings:2 servings

Calories:354kcal

Author: HurryTheFoodUp

Equipment

  • Mixing bowl

  • Knife

  • Cutting board

Ingredients

  • 1 can white beans (1 can = 15.5 oz / 435 g)
  • 1 red onion
  • 4 sun-dried tomatoes in oil
  • 1 bell pepper, red
  • 2 tbsp olive oil
  • 1 tbsp lemon juice
  • 1 small handful parsley, fresh
  • 1 small handful cilantro/coriander, fresh
  • salt
  • black pepper

Optional:

  • 2 slices wholegrain bread

Instructions

  • Wash the beans and let water drain.

    1 can white beans

  • Dice onion into small pieces.

    1 red onion

  • Wash bell pepper, cut into small pieces as well.

    1 bell pepper, red

  • Add parsley and cilantro.

    1 small handful parsley, fresh, 1 small handful cilantro/coriander, fresh

  • Cut the dried tomatoes in small strips.

    4 sun-dried tomatoes in oil

  • Throw everything into a big bowl, add the olive oil, lemon juice and finish it off with some salt and pepper.

    2 tbsp olive oil, 1 tbsp lemon juice, salt, black pepper

Optional:

  • Add some toasted wholemeal bread.

    2 slices wholegrain bread

NOTES

Please note that the nutritional information does not include wholemeal bread.

Adapted from Attila Hildmann

Nutrition

Nutrition Facts

30+ Weight Loss Salads (Healthy High Protein Recipes)

Amount per Serving

Calories

354

% Daily Value*

Fat

16

g

25

%

Saturated Fat

2

g

13

%

Sodium

30

mg

1

%

Potassium

1030

mg

29

%

Carbohydrates

42

g

14

%

Fiber

11

g

46

%

Sugar

5

g

6

%

Protein

14

g

28

%

Vitamin A

2245

IU

45

%

Vitamin C

92

mg

112

%

Calcium

137

mg

14

%

Iron

5

mg

28

%

* Percent Daily Values are based on a 2000 calorie diet.

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24. Sweet Potato and Broccoli Salad Bake (Protein Recipe)

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4.75 from 4 votes

Protein: 24g

Calories: 548kcal

Ready in:42 minutes minutes

Recipe by: Abril Macías

Bonus: serve this perfect one pan meal in a large bowl

This time-saving traybake with sweet potato, broccoli, and quinoa is big on superfood nutrition and even bigger on taste.

25. Vegan Tuna Salad

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4.84 from 24 votes

Protein: 21g

Calories: 443kcal

Ready in:15 minutes minutes

Recipe by: Lorena Nart & HurryTheFoodUp

Bonus: add more mustard or lemon zest if you’d like your tuna salad tangier

All the taste and all the goodness – without the fish. The new kid on the vegan block is even tastier than the original!

26. Pasta Salad With Peanut Butter Dressing

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4.77 from 51 votes

Protein: 21g

Calories: 600kcal

Ready in:15 minutes minutes

Recipe by: Hurry The Food Up

Bonus: adding more peanut butter is a great way to make your pasta salad all the more creamy

Pasta Salad with an unbelievable Peanut Butter Dressing. Did we mention it’s actually healthy too? Ready in 15 minutes, and packed with fiber and protein.

27. Lentils with Vegetables in Tahini Sauce

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5 from 3 votes

Protein: 26g

Calories: 538kcal

Ready in:30 minutes minutes

Recipe by: Abril Macías

Bonus: filled with tasty and healthy veggies

A tasty bowl of lentils with vegetables in a tahini sauce and cashews. This veggie comfort food is just what an autumn day calls for.

28. Vegetarian Spring Salad with Peas & Lentils

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5 from 3 votes

Protein: 22g

Calories: 451kcal

Ready in:35 minutes minutes

Recipe by: Abril Macías

Bonus: consider adding some sumac to this

Looking for a salad that is filling, healthy and high in protein? Try this spring salad with lentils & veggies now!

29. Lentil Tabbouleh Salad

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4.80 from 5 votes

Protein: 19g

Calories: 460kcal

Ready in:20 minutes minutes

Recipe by: Abril Macías

Bonus: tabouli with a lentil twist

Looking for an easy tabbouleh recipe? Get a load of our lentil tabbouleh – a protein-packed take on the classic dish!

30. Summer Blackberry Salad with Cashew Ricotta

Protein: 15g
Calories: 420kcal
Ready in: 30 minutes
Recipe by: HealthyMyLifestyle
Bonus: exciting and full of new flavours

This easy summer salad is both healthy and delicious, mixed with quinoa, blackberries, a tangy balsamic vinaigrette, topped with pumpkin seeds and vegan cashew ricotta (for more salad recipes for summer check these out).

31. Crunchy Quinoa Salad

Protein: 16g
Calories: 339kcal
Ready in: 27 minutes
Recipe by: DebraKlein
Bonus: crunchy, crispy, creamy

When you’re craving crunchy, tasty, satisfying and you know you’ll feel your best if you load up on energizing greens and veggies….this salad straddles both worlds brilliantly.

32. Falafel Salad with Tahini Dressing

Protein: 15g
Calories: 319kcal
Ready in: 30 minutes
Recipe by: MountainBerryEats
Bonus: full of Mediterranean flavours

This Falafel Salad recipe is naturally gluten-free and vegan and full of protein! Pan-cooking the Falafel keeps this dish light and fresh, and you can prep ingredients ahead of time to make this a quick weeknight dinner.

33. Sweetheart Cabbage Salad with Gyoza Chickpeas and Parmesan

Protein: 315kcal
Calories: 21g
Ready in: 35 minutes
Recipe by: AlwaysUseButter
Bonus: crispy and different

Spinach, sweetheart cabbage and the most flavorful chickpeas are topped with a good amount of Parmesan cheese to turn this salad into a feast – healthy, delicious and easy to make.

*Note: Most parmesan contains rennet, which isn’t vegetarian. Stick to rennet-free parmesan cheese to keep this recipe vegetarian!

FAQs for weight loss salad recipes

Get more info about these salads to make the most out of your weight loss journey!

Which salads are good for weight loss?

Salads containing weight loss-friendly vegetarian foods like bean salads, fruit salads, salads filled with leafy greens, tofu and tempeh salads and a whole range of others are great for weight loss.

Toss them with some low-fat cream or a light dressing and you’re good to go.

Can you lose weight by eating a salad every day?

Since salads can be incredibly nutritious, usually low-calorie and packed with a whole host of healthy ingredients, eating a salad everyday could definitely help you lose weight.

Having a bowl each day means you’re getting the health benefits of salad greens and nourishing yourself with the nutrients vegetables and fruits provide, all of which are necessary for a healthy lifestyle and weight loss-oriented diet!

What is the healthiest salad dressing?

The healthiest salad dressings are the lightest ones like a simple vinaigrette or a tangy cilantro dressing with lime juice (like these salad dressings under 100 calories!).

If you’re aiming for healthy salad dressings, you’re going to want to avoid creamy dressings made from ingredients like mayo, sour cream and greek yogurt.

I hope that this list of my favorite salad recipes walks the right balance between high protein and low carb to help you meet all your weight loss goals (if you liked them, why not check out our top 15 vegan protein salads too!).

Feel free to check out our other recipes for healthy vegetarian salads! They might not all be aimed at weight loss but damn, are they good.

30+ Weight Loss Salads (Healthy High Protein Recipes) (2024)
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