10 Irresistibly Healthy and Filling Salads That Turbocharge Your Weight Loss Journey

Going on a diet can be challenging, and many people find it difficult to stick to their weight loss goals. The key is to find a sustainable and enjoyable approach to healthy eating. One way to do this is by incorporating delicious, filling salads into your diet. Forget those sad, unsatisfying salads of the past. These recipes are packed with protein, lower in carbs and fats, and sure to keep you feeling full and energized. Eating too little can lead to grumpiness, low energy, and cravings for unhealthy foods, making it harder to stay on track.

The Importance of Protein in Weight Loss Salads

Without adding some sort of protein, salads aren’t as filling so you’ll likely to eat a salad and be hungry 20 minutes later. The key to a satisfying salad is ensuring it has a good source of protein. Not great, especially if you’re trying to eat more salads for weight loss. Protein helps you feel fuller for longer, preventing overeating and promoting weight loss. Luckily, there are many ways to add protein to your salads, including both animal and plant-based options.

Protein-Packed Salad Ingredients

Here are some excellent sources of protein to incorporate into your weight loss salads:

Tuna: Tuna is such an easy way to add a ton of protein to a salad and you probably have a can sitting in your pantry right now! Plus, it’s loaded with protein… 1 cup of canned tuna has about 40 grams of protein. From a classic tuna salad to a tuna salad with lentils or hard boiled eggs, there are so many fun ways to make a tasty salad with tuna.
Eggs: Hard boiled eggs make a great protein addition to salads whether you’re making a full on egg salad (like the recipes listed here) or a Cobb salad. 1 large hard boiled egg has 6 grams of protein.
Chicken: Of course, chicken is a go-to protein source for salads and there are so many ways to incorporate it. 1 cup of cooked chicken has a whopping 38 grams of protein! I love a good chicken salad and have lots of healthier options that are just as tasty as the classic, mayo-based chicken salads. Grilled chicken also makes a great protein packed topping for any salad.
Plant-Based Proteins: When it comes to making a protein packed plant-based salad, there are so many protein options you can incorporate including crispy tofu, tempeh, edamame and beans. When it comes to bean salads, I love using chickpeas, white beans and lentils.
Shrimp: Because shrimp cooks so quickly, it makes for an easy protein addition to salads. 12 shrimp have about 20 grams of protein.
Salmon: Salmon is one of my favorite ways to boost the protein content of my salads. A 6 oz filet of salmon has 32 grams of protein. It’s so delicious and the combo of protein and fat really makes it really satisfying.
Turkey: Turkey seems to be less popular as a protein source for salads, but both shredded turkey and ground turkey are great ways to add protein to salads. 1 cup of cooked turkey has 41 grams of protein.

Delicious Salad Recipes for Weight Loss

Here are some recipes for healthy, filling salads that are perfect for weight loss:

Speedy White Bean Salad: This tangy take on the classic is super-quick and super-tasty.
Vegan Eggplant and Tomato Pasta with Navy Beans and Kale: A tasty vegan eggplant and tomato pasta with navy beans and kale.
Sweet Potato Salad: Looking for a tasty, healthy new way to use up some sweet potatoes?
Nourishing and Flavorful Salad: This salad is a marriage of nourishment and flavor that will awaken your taste buds and leave you craving more.
Thai Quinoa Salad - Tropical Vibes: A refreshingly light, tasty Asian super-dish with lots of color and tropical flavor.
Arugula and Lentil Salad: High protein, iron and fibre in exotic Arugula and Lentil Salad that’s healthy and vegan.
Winter Salad: An animal-friendly, fresh and tangy winter salad with some serious health benefits.
High Protein Black Bean and Corn Summer Salad.
Fitness Lentil Bean Salad: Ridiculously high in protein post-workout salad. 40g per bowl. Ready in 7 minutes.
Turkish Lentil Salad with a honey mustard dressing: Easy and quick, ready in 7 minutes.
Avocado Chickpea Salad: Supercharge Your Lunch: High in protein, fiber and put together in 5 minutes before you go to work.
Vegan Lentil and Potato Salad: This protein-packed vegan lentil and potato salad is a perfect weight-loss recipe (it’s also the perfect macro salad meal).
High Protein White Bean Salad: 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.
Tuna Salad (Without the Fish): All the taste and all the goodness - without the fish.
Pasta Salad with Peanut Butter Dressing: Pasta Salad with an unbelievable Peanut Butter Dressing. Did we mention it’s actually healthy too?
Lentil Salad with Tahini Sauce: A tasty bowl of lentils with vegetables in a tahini sauce and cashews.
Couscous & Pear Salad: After a salad recipe that actually fills you up? Try our Couscous & Pear Salad!
Falafel Salad: This Falafel Salad recipe is naturally gluten-free and vegan and full of protein!
The best healthy tuna salad recipe: The best healthy tuna salad recipe made with canned tuna, red onion, celery, chopped pickles and Greek yogurt.
Tuna Salad with Hard Boiled Eggs: This tuna salad with hard boiled eggs is packed with protein and extra creamy.
Lentil Tuna Salad: This lentil tuna salad combines beluga lentils with canned tuna, fresh veggies and a turmeric dressing.
Sweet Potato Tuna Salad: With this sweet potato tuna salad recipe the sweet potatoes, hummus and mustard make the tuna salad so creamy you don't need any mayo.
Healthy Egg Salad: This healthy egg salad is made with Greek yogurt instead of mayo. It’s lighter in calories, but still packed with flavor. Perfect served with crackers or as a sandwich.
Avocado Egg Salad: This healthy avocado egg salad recipe uses mashed avocado in place of mayo.
Easy Greek Yogurt Chicken Salad: This easy Greek yogurt chicken salad uses protein-rich Greek yogurt instead of mayo.
Curry Chicken Salad: Made with celery, red onion and raisins this curry chicken salad is packed with tons of flavor and so easy to make!
Blueberry Corn Chicken Salad: This blueberry corn chicken salad is the perfect summertime salad! It combines greens, grilled chicken, corn, roasted pecans and fresh blueberries all tossed in a delicious maple balsamic dressing.
Healthy Chicken Waldorf Salad: This healthy chicken Waldorf salad uses grilled chicken and a light dressing that blends mayo with Greek yogurt!
Asian Chopped Salad: This Asian chopped salad is loaded with fresh veggies and tossed with a creamy almond dressing. You’ll love the crunch and flavor!
BBQ Chicken Salad: This BBQ chicken salad is a flavorful and hearty meal made with grilled BBQ chicken, black beans, corn, avocado, tortilla chips, and a drizzle of ranch.
Vegan Cobb Salad: A vegan Cobb salad recipe that gives you all of the delicious flavors of a traditional Cobb salad along with 19 grams of plant-based protein!
Curried Chickpea Salad: This curried chickpea salad is loaded with crunchy veggies and seasoned with traditional yellow curry. It makes for a filling lunch served over greens!
Quinoa Chickpea Salad: This quinoa chickpea salad is fresh, filling, and loaded with veggies and plant-based protein.
Greek Chickpea Salad: This Greek chickpea salad is loaded with veggies, feta and fresh herbs, all tossed in a light vinaigrette.
Roasted Cauliflower and Lentil Salad with Tahini Dressing: This roasted cauliflower and lentil salad with tahini dressing is nutritious, filling, and works great as a light lunch or dinner.
Homestyle Vegan Chicken Salad: Homestyle vegan chicken salad made with tofu, almonds, celery, onion and raisins tossed in a creamy vegan dressing. This salad is delicious, protein packed and great for sandwiches and wraps.
Soba Noodle Salad with Edamame and Spicy Miso Sauce: This soba noodle salad with edamame and spicy miso sauce is packed with plant-based protein, colorful veggies and savory flavor.
“Cheeseburger” Salad with Special Sauce: OMG! This “Cheeseburger” Salad with Special Sauce is reminiscent of a Big Mac, but so much better.
Meal Prep Detox Salad: This meal prep detox salad combines quinoa, edamame, kale, cabbage and apple with a delicious sesame ginger dressing. It's packed with plant-based protein and perfect for traveling or an office lunch!
Asian-Inspired Edamame Salad: This Asian-inspired edamame salad is crunchy, colorful and loaded with cabbage, carrots and peppers. Everything is tossed in a delicious ginger miso dressing. Vegan + gluten-free.
Easy Shrimp Salad: This easy shrimp salad comes together in less than 20 minutes with simple ingredients. It's creamy, refreshing and loaded with tons of flavor!
Grilled Shrimp Salad: This grilled shrimp salad is packed with protein and fiber thanks to quinoa, broccoli, and roasted asparagus.
Hearts of Palm Salad: This fresh and flavorful hearts of palm salad is packed with crunchy pecans, roasted cherry tomatoes, creamy avocado, and a delicious honey balsamic vinaigrette.
Salmon Salad: This salmon salad is loaded with roasted sweet potato croutons, avocado, pickled onions and dressed in a light lemon vinaigrette!
Healthy Mediterranean Salmon Salad: This healthy Mediterranean salmon salad combines romaine lettuce, quinoa, tomatoes, red onion and feta cheese all tossed in a light lemon vinaigrette dressing and topped with a salmon filet.
Grilled Salmon Salad: The ultimate summer salad with lightly marinated grilled salmon, sliced peaches, tomatoes and grilled sweet corn.
Healthy Taco Salad: This healthy taco salad is made with ground turkey taco meat instead of beef and is packed with veggies.
Cheeseburger Salad: Enjoy all the flavor of a delicious burger, but make it low carb with a cheeseburger salad that's loaded with veggies and topped with a honey mustard dressing.
Spinach Mason Jar Salad: This spinach mason jar salad features grilled chicken, strawberries and a citrus poppy seed dressing.
Black Bean Fiesta Mason Jar Salad: This black bean fiesta mason jar salad makes for a colorful, convenient meal that will satisfy your craving for Mexican food!
Nicoise Mason Jar Salad: This Nicoise mason jar salad combines fresh veggies, canned tuna, potatoes and hard boiled egg with a lemon vinaigrette.
Chicken Avocado Club Mason Jar Salad: This chicken avocado club mason jar salad combines chicken, turkey bacon, blue cheese and avocado. It's filling, loaded with flavor and perfect for meal prep.

Tips for Making Healthy and Filling Salads

Here are some additional tips to help you create the perfect weight loss salad:

Start with Leafy Greens: Leafy greens like spinach, romaine lettuce, and kale are low in calories and high in nutrients.
Mix in Colorful Veggies: Add a variety of colorful vegetables like bell peppers, cucumbers, tomatoes, carrots, and beets for added vitamins, minerals, and fiber.
Keep Dressings Light: 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!).
Include Healthy Fats in Moderation: Healthy fats like avocado, nuts, and seeds can add flavor and satiety to your salads.

Examples of existing recipes

Chicken satay salad: Try this no-fuss, midweek meal that's high in protein and big on flavour. Marinate chicken breasts, then drizzle with a punchy peanut satay sauce
Halloumi, carrot & orange salad: Serve this halloumi, carrot, orange and watercress salad with a mustard and honey dressing for an easy lunch or starter. It takes just 20 minutes to make and delivers one of your 5-a-day
10-minute couscous salad: This makes a great lunchbox filler for a day out and is equally good at home from the fridge
Epic summer salad: Perfect for BBQs and buffets, our epic salad is an assembly job of gorgeous ingredients - no cooking required. Serve it with lamb kebabs for an impressive summer feast
Salade niçoise: Make salade niçoise your go-to salad for summer. With crunchy lettuce, ripe tomatoes, potatoes, tuna and soft-boiled eggs, it's full of flavour and texture
Mango salad with avocado and black beans: Get four of your five-a-day with this healthy salad of mango, avocado and beans. It's a nutritional powerhouse that's also vegan and gluten free
Warm cauliflower salad: Cauliflower is often overlooked, but try it roasted in this winter salad for a plateful of crunchy goodness
Quick chicken hummus bowl: Make our healthy chicken and hummus salad bowl for a delicious budget lunch option. It can be thrown together in just 10 minutes and delivers three of your 5-a-day
Taco salad: Enjoy all the flavours of a taco night in this colourful Tex-Mex salad. Just like a taco, you can make it your own and add your favourite toppings
Black bean & pineapple salad bowl: Create this tropical-tasting zingy salad with pineapples, fibre-rich black beans and avocado. Pineapples are a rich source of antioxidants
Allotment salad: Make the most of new season's asparagus and radishes in a vibrant salad with a French-style dressing. Great for a barbecue
Spring vegetable & cauliflower tabbouleh: Grated cauliflower replaces the grains in this twist on a Middle Eastern salad with parsley, mint, asparagus and courgette
Green goddess avocado salad: Make avocado the star of the show in this vibrant chicken salad, with lettuce, green apples, celery, cucumber and a creamy dressing
Tomato & black bean taco salad: Enjoy this refreshing taco salad on a warm evening when you’re craving something quick, fresh and crunchy, or as a side for a Mexican-style feast
Puy lentil salad with beetroot & walnuts: Walnuts make a tasty addition to this vegan salad and are a source of plant compounds called polyphenols which guard against inflammation
Spring tabbouleh: A simple, budget, spring salad that can add a healthy dose of vegetables to your midweek meal. This easy vegan dish also makes great leftover lunches
Peanut lime salad: Make this punchy peanut lime salad as a sharing platter. Whether you enjoy it on its own or with sides, this is something you’ll be making again and again
Spicy cucumber & watermelon salad: Up your salad game with this noodle, cucumber and watermelon salad in a punchy dressing, topped with peanuts. It works as a standalone dish or summer barbecue side
Fresh salmon niçoise: On a balmy summer evening, a warm salad is satisfying yet light. Traditionally, niçoise is made with canned tuna, but the omega-3 fatty acids in the fish don’t make it through the canning process, so we’ve used wild salmon instead
Smoky chickpea salad: Enjoy the layers of flavour and contrast of textures in this vegan salad, with crisp, fried chickpeas, crunchy raw broccoli, and a smoked paprika dressing
Sticky aubergine & tomato salad: Combine aubergines and heritage tomatoes to make this summery salad.

Salad Dressings

To make pickled banana peppers: Remove most of the seeds and slice the peppers into thin rings. I use my food processor to slice them. Avoid touching your eyes during this process, as the juice from the peppers will sting! Wash your hands thoroughly after handling. Place pepper slices into a mason jar and cover with distilled white vinegar and a pinch or two of salt. Stir (or cover and shake) and let sit (covered) in the refrigerator for at least 24 hours. For the dressing, I always use a generous portion of our Super Smoky Hummus. It adds a great flavor and works surprisingly well as a salad dressing!

Common Mistakes to Avoid

If you’re trying to lose weight, salads often top the list of foods that should be part of your eating plan. But not all salads are created equal. A plate piled high with calorie-dense toppings like bacon, cheese, and tortilla strips that’s doused in dressing containing a lot of fat, sodium, and sugar can quickly turn what seems like a light choice into a calorie bomb.

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