- Eggs are a high-quality protein for salads, but you have other options that offer even more protein.
- Foods like canned salmon, cottage cheese and lentils are delicious, higher-protein additions.
- Use whole grains like quinoa or crunchy additions like hemp seeds to get even more protein.
Boring salads are officially a thing of the past. With so many nutritious ingredients available, it’s easier than ever to turn a simple bowl of greens into something restaurant-worthy that also delivers a powerful protein punch. Plus, adding protein isn’t just about flavor or texture; it’s essential if you want your salad to offer real staying power. Protein helps keep you fuller for longer and supports every cell in the body, playing a key role in muscle repair, growth and overall development.
Eggs have long earned their place as a classic salad topper, thanks to their solid nutrient profile and 6 grams of high-quality protein, but they’re far from the only option. Plenty of convenient and affordable ingredients offer even more protein per serving, many of which are accessible whether you’re at home, on-the-go or traveling internationally.
Read on for six delicious salad toppers that deliver an even bigger protein boost than an egg.
1. Canned Salmon
A superstar when it comes to protein, healthy fats and solid nutrition, canned salmon is a staple food you should be keeping in your pantry. Plus, it packs a whopping 19 grams of protein in just a 3-ounce serving. Draining the salmon first will help with the smell if you’re not quite over that, but just know you’re also losing a little bit of those heart-healthy omega-3s when you do. Instead, consider mixing the salmon into a mayonnaise-based salad, like our EatingWell reader-favorite Salmon Salad Recipe, and putting it on top of your favorite greens.
2. Cottage Cheese
Cottage cheese fans, this is your reminder that eating it with a spoon isn’t the only way to meet your macros. Cottage cheese is one of my go-to protein hacks when I need a quick boost on my salad. In a ½-cup serving, you get 14 grams of quality protein. Plus, it works well as a dressing too. I like to mix in a little dry ranch seasoning and a squirt of Sriracha for a fun flavor that works well with all veggies.
3. Crispy Lentils
Cooked lentils are a great plant-based protein boost, offering 9 grams of protein in a ½-cup serving. But, crisping them up in an air fryer (or buying packaged crispy lentils) is a great way to add some serious texture to your salad. I recommend keeping a bag of crispy lentils in your desk drawer, so if your salad from the cafeteria needs a little boost, you’ve got it covered.
4. Pumpkin Seeds
Tiny but mighty, pumpkin seeds provide 8 grams of protein in a 1-ounce serving. They also provide over 2 milligrams of plant-based iron. Adding these seeds to your salad is a great way to increase the nutrient density. They’re also convenient, meaning you can open up a bag and toss them directly on top, no refrigeration required. Consider using a citrus dressing for the added vitamin C to help your body better absorb the non-heme iron from the seeds, too!
5. Roasted Lupini Beans
Known for their high protein and fiber content, lupini beans are a staple in many Mediterranean regions. Similar in size and shape to a lima bean, lupini beans add quite a bit of volume to salads, offering up 11 grams of protein and 3 grams of fiber in a 90-gram serving. You can enjoy them cooked (usually found in a jar with liquid at most markets) or roasted for extra texture on your salads.
6. Tofu “Feta” Cubes
Tofu is an easy way to boost your protein intake, with a 3-ounce portion offering 9 grams of protein. While you can certainly enjoy it stir-fried, that’s an extra step you may not have in the moment. Instead, during meal prep, marinate extra-firm tofu in olive oil and Greek seasoning and set it in the fridge. This is a fantastic way to mimic feta and add a solid boost of protein to your salad dishes.
Other Tips to Build a High-Protein Salad
While these six protein picks may offer up more grams of the powerful P, they aren’t the only way to upgrade your salad to meet your protein needs. Remember, every gram counts! Here are some other ways to upgrade your salad to reach your protein goals.
- Start with a whole-grain base. Leafy greens have their place in every salad, don’t get me wrong, but enlisting the help of a hearty whole grain as a base can boost the protein content more than you’d imagine. For example, 1 cup of cooked quinoa has 8 grams of protein (and 5 grams of fiber). This combo helps keep you fuller for longer, minimizing that mindless afternoon munching that can happen when your salad lacks a solid nutritional punch.
- Add volume with veggies. Believe it or not, vegetables provide a few grams of protein too. While plant-forward proteins, like beans and legumes, are surefire ways to elevate the protein content of your salad, other hidden gems you may have lurking in the fridge from a dinner that week also count. For example, ½ cup of cooked broccoli offers 2 grams of protein, while ½ cup of cooked green peas has about 4.5 grams.
- Rethink the classic croutons. Texture is a key component of a sensational salad, so I won’t be suggesting nixing the crouton entirely. Instead, consider adding other foods that provide that crunch factor and a little more nutrition to boot. A tablespoon of hemp seeds adds 3 grams of protein, an ounce of crispy chickpeas offers 5 grams, and ¼ cup of cooked and lightly air-fried high-protein pasta can pack up to 4 to 5 grams.
Our Expert Take
Salads are an easy way to boost nutrition, especially when you add protein. Protein not only helps you feel full but also supports every cell in your body and keeps muscles strong. While eggs are a classic choice, offering 6 grams of quality protein apiece, there are plenty of other convenient options that pack even more protein. Canned salmon, cottage cheese, crispy lentils, pumpkin seeds, tofu and lupini beans are just a few. Keep these staples on hand to take your next bowl of greens from simple to satisfying.
