20 Low-Calorie, High-Protein Salads That Will Satisfy Any Appetite
Discover 20 delicious salads under 500 calories that deliver lasting fullness, flavor, and nutrition—perfect for healthy eating any day.
Salads are often considered the go-to choice for anyone aiming to eat healthier, lose weight, or simply add more nutritious foods to their plate. But, far too often, salads earn a reputation for leaving us hungry or packing on sneaky calories. The secret to a truly satisfying salad lies in the balance between protein, fiber-rich produce, and healthy fats. With the right mix, you can build a meal that is under 500 calories, packed with nutrients, and keeps you full for hours.
Here, you’ll find 20 delicious low-calorie, high-protein salads—each designed to provide lasting fullness without sacrificing flavor. Whether you’re after a hearty dinner, a quick lunch, or a refreshing addition to your meals, these salads will deliver.
How to Build a Low-Calorie Salad That Keeps You Full
- Personalize calorie goals: “Low calorie” can mean different things for everyone based on age, gender, and activity. Experts recommend aiming for meals between 400–500 calories, depending on individual needs.
- Balance your base: Start with a variety of raw or steamed veggies full of fiber for fullness and nutrients.
- Add lean protein: For lasting energy, top salads with ingredients such as grilled chicken, tofu, beans, shrimp, or eggs.
- Include high-fiber carbs: Legumes like lentils or chickpeas, or grains like quinoa, can increase satiety.
- Don’t skip healthy fats: Avocado, nuts, seeds, and olive oil offer flavor and help absorb fat-soluble vitamins, but watch portions.
- Watch out for calorie traps: Grilled vegetables can add extra oil. Measure dressings (max two tablespoons per serving) and ask for them on the side.
Ideally, a filling salad should include at least 15 grams of protein and 5 grams of fiber to sustain fullness and energy throughout the day.
20 Low-Calorie, High-Protein Salad Recipes
Here’s a roundup of creative, filling, and flavorful salads—each crafted to maximize nutrition without tipping the calorie scale. Experiment with these meals to keep your diet exciting and satisfying!
1. Grilled Chicken & Avocado Salad
- Ingredients: Mixed greens, grilled chicken breast, cherry tomatoes, cucumber, red onion, avocado.
- Protein: Chicken offers lean high-quality protein.
- Healthy fats: Avocado adds creaminess and boosts nutrient absorption.
- Fiber: Greens and tomatoes load up the plate with fiber.
- Calories: Under 400 per serving.
Tip: For extra fiber and bulk, add a handful of chickpeas. Drizzle with balsamic vinaigrette—measure dressing carefully for calorie control.
2. Mediterranean Chickpea Salad
- Ingredients: Chickpeas, cucumber, bell pepper, red onion, tomatoes, olives, feta.
- Protein & Fiber: Chickpeas fuel satiety with plant protein and fiber.
- Quick: Ready in under 10 minutes; no cooking required.
- Healthy fats: Extra-virgin olive oil rounds out the flavor and nutrition.
The lemony, garlic-loaded dressing pulls this salad together for Mediterranean flavor in every bite.
3. Spicy Shrimp & Arugula Salad
- Ingredients: Shrimp sautéed with chili flakes and garlic, arugula, fennel, orange slices.
- Low calorie, high protein: Shrimp is lean and filling.
- Immunity boost: Fresh oranges deliver vitamin C.
Serve with a simple vinaigrette for a sugar-free finish and bright flavor.
4. Spinach Salad With Crispy Lentils and Gouda
- Ingredients: Spinach, homemade crispy roasted lentils, aged Gouda.
- Fiber superstar: Lentils provide plenty of protein and more than 20 grams of fiber.
- Flavor: Gouda adds richness and depth for a crave-able twist.
- Calories: About 567 per serving.
Roast lentils for crunch—perfect for salad texture and extra protein.
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5. Smoky Chicken Thighs on Baby Romaine
- Ingredients: Smoked paprika chicken thighs, baby romaine, fresh veggies, croutons.
- High protein: Chicken thighs add flavor and keep you full.
- Calories: About 555 per serving.
Loaded with veggies and topped with torn croutons, this salad is hearty enough for dinner and packs a satisfying punch.
6. Herbed Shrimp and Watercress Salad
- Ingredients: Shrimp, watercress, endive, celery.
- Texture: Watercress and endive offer crunch.
- Protein: 21 grams per serving.
- Calories: About 280 per serving.
The combination of peppery greens and lean shrimp makes for a lunch that keeps you energized for hours.
7. Quinoa & Black Bean Power Salad
- Ingredients: Quinoa, black beans, red pepper, corn, cilantro, avocado.
- High fiber: Beans and quinoa provide nearly 8 grams per serving.
- Protein: Quinoa and beans combined deliver all nine essential amino acids.
Easy to customize with your favorite fresh veggies or greens.
8. Asian-Inspired Tofu Noodle Salad
- Ingredients: Firm tofu, rice noodles, shredded carrots, bell peppers, edamame.
- Protein: Tofu and edamame power this salad with plant-based nutrients.
- Flavor: A sesame-ginger dressing adds a tangy zing.
Best enjoyed chilled for a refreshing weeknight meal.
9. Turkey & Apple Waldorf Salad
- Ingredients: Roasted turkey breast, apple slices, celery, walnuts.
- Healthy fats: Nuts add crunch and sustained energy.
- Protein: Lean turkey keeps you full long after lunch.
Greek yogurt replaces mayo for a lighter, creamy dressing.
10. Greek Salad with Grilled Salmon
- Ingredients: Grilled salmon, mixed greens, tomatoes, cucumbers, red onion, olives, feta.
- Protein: Salmon delivers heart-healthy omega-3s.
- Flavor: Feta and olives make each bite pop.
Serve warm or cold for an anytime meal.
11. Veggie-Loaded Chickpea Salad
- Ingredients: Chickpeas, kale, broccoli, bell pepper, shredded carrot.
- Fiber: Nearly 10 grams per bowl.
- Protein: Chickpeas are a plant-powered staple.
Pair with a lemon-tahini dressing for extra zest.
12. Strawberry Chicken Pecan Salad
- Ingredients: Grilled chicken, mixed greens, strawberries, pecans, goat cheese.
- Antioxidants: Berries offer vitamins and sweetness.
- Protein: Chicken keeps hunger in check.
Light vinaigrette complements every bite.
13. Tuna Nicoise Salad
- Ingredients: Seared tuna, green beans, potatoes, eggs, olives, tomatoes.
- Lean protein: Tuna and eggs.
- Balanced macros: Qualifies as a complete meal with carbs, protein, and veggies.
A classic French salad that feeds body and mind.
14. Southwest Chicken Salad
- Ingredients: Grilled chicken, romaine, black beans, corn, cherry tomatoes, avocado.
- Fiber and protein: Beans, chicken, and veggies pack a triple punch.
- Flavor: Lime-cilantro dressing brings it together.
Layer ingredients for easy meal-prep.
15. Curried Lentil & Kale Salad
- Ingredients: Lentils, steamed kale, shredded carrot, dried cranberries, almonds.
- Antioxidant-rich: Leafy greens and orange veggies.
- Protein: Over 18 grams per bowl.
The curry dressing sets this salad apart.
16. Chicken Cobb Salad (Lightened-Up)
- Ingredients: Grilled chicken, romaine, tomatoes, hard-boiled eggs, turkey bacon, avocado.
- High protein: Eggs and chicken deliver 22 grams per serving.
- Lower calories: Turkey bacon offers flavor minus excess fat.
Top with a simple ranch or blue cheese, served on the side.
17. Roasted Vegetable and Quinoa Salad
- Ingredients: Roasted sweet potato, zucchini, quinoa, spinach, pumpkin seeds.
- Fiber: Quinoa and veggies create lasting fullness.
- Healthy fats: Pumpkin seeds add crunch and essential minerals.
Serve warm or cold for busy weeknights.
18. Egg Salad with Sprouts & Avocado
- Ingredients: Hard-boiled eggs, sprouts, avocado, tomato, arugula.
- Protein: Eggs offer 6 grams each.
- Healthy fats: Avocado lends creamy richness.
A lighter, fresher take on classic egg salad—perfect for sandwiches or alone.
19. Asian Chicken and Edamame Salad
- Ingredients: Grilled chicken breast, edamame, cabbage, shredded carrots, sesame seeds.
- High protein: Chicken and edamame combine for over 20 grams per serving.
- Crunch: Fresh cabbage and carrots hold up even after tossing with dressing.
A sesame-ginger dressing makes this salad restaurant-worthy.
20. Farro Salad With Roasted Tomatoes & Spinach
- Ingredients: Farro, roasted grape tomatoes, spinach, mozzarella, basil.
- Protein: Whole grain farro delivers amino acids and fiber.
- Flavor: Roasted tomatoes and basil brighten every bite.
Delicious as a main dish or a hearty side.
Essential Tips for Maximizing Satiety with Salads
- Always include a source of protein and healthy fat to keep blood sugar—and hunger—steady.
- Add crunch with roasted chickpeas, seeds, or nuts for texture and lasting fullness.
- Be mindful of dressings; limit to two tablespoons for control over calories and fat.
- Layer ingredients in meal-prep containers for freshness throughout the week.
- Mix up your greens—try baby kale, spinach, arugula, or mixed blends for variety.
| Salad Name | Main Protein | Est. Calories | Key Fiber Source | Healthy Fat |
|---|---|---|---|---|
| Grilled Chicken & Avocado | Chicken Breast | <400 | Mixed Greens | Avocado |
| Mediterranean Chickpea | Chickpeas | <400 | Bell Pepper | Olive Oil/Feta |
| Spinach Crispy Lentil | Lentils | 567 | Spinach | Aged Gouda |
| Smoky Chicken Thighs | Chicken Thigh | 555 | Baby Romaine | Olive Oil |
| Herbed Shrimp & Watercress | Shrimp | 280 | Endive/Celery | Olive Oil |
| Black Bean & Quinoa | Quinoa/Beans | <500 | Quinoa/Beans | Avocado |
| Tuna Nicoise | Seared Tuna/Eggs | <500 | Potatoes | Olive Oil |
| Chicken Cobb Salad | Chicken/Eggs | <500 | Romaine | Avocado/Turkey Bacon |
Frequently Asked Questions (FAQs)
Q: How can I keep my salad filling but still under 500 calories?
A: Combine raw or lightly steamed vegetables, a lean protein source (such as chicken or beans), high-fiber carbohydrates, and healthy fats. Control dressing and toppings by measuring—limit cheese, nuts, and oils to small portions.
Q: Which dressings are healthiest for low-calorie salads?
A: Olive oil and vinegar, lemon juice, or yogurt-based dressings add flavor and nutrients with minimum added sugars or calories. Always ask for dressings on the side.
Q: What is the best source of plant-based protein for salads?
A: Chickpeas, lentils, tofu, edamame, and quinoa provide complete protein and fiber for plant-based salads.
Q: Are salads a good meal choice for weight loss?
A: Yes, when properly balanced with protein, fiber, and healthy fat, salads can keep you fuller longer and prevent overeating.
Q: Should I use raw or cooked vegetables for the lowest-calorie salads?
A: Raw and steamed vegetables are usually lower in calories compared to roasted or grilled, which often require added oil. Use grilled veggies sparingly and measure oils to avoid excess calories.
Final Thoughts
With these 20 filling, flavor-forward low-calorie salads, healthy eating becomes an enjoyable ritual instead of a chore. Experiment with different combinations, rotate seasonal produce, and always make your salads a balance of protein, fiber, and healthy fat. Use portion control for toppings and dressings for best results and sustained energy. Bon appétit!
References
- https://www.yarramate.com/blogs/blog-4/low-calorie-salad-recipes
- https://www.prevention.com/food-nutrition/healthy-eating/g20433752/20-low-calorie-salads-that-wont-leave-you-hungry/
- https://www.womenshealthmag.com/food/g62279872/high-protein-salad-recipes/
- https://www.prevention.com/food-nutrition/healthy-eating/a20468753/fall-salad-recipe-for-weight-loss/
- https://preventionrd.com/black-bean-salad-with-roasted-sweet-potatoes-weekly-menu/
- https://preventionrd.com/arugula-quinoa-salad/
- https://www.nilesfitness.com/blog/low-calorie-recipes-for-your-labor-day-celebration/
- https://summeryule.com/chicken-salad-with-lemon-ginger-dressing/
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