Do you often feel drained in the middle of the day despite eating healthy? Many people trying to lose excess weight or maintain an active lifestyle focus on cutting calories but forget the protein for sustained energy and muscle health. This is where salad recipes high in protein and low in calories can keep you full and prevent unnecessary snacking. Especially for a quick meal, or someone who wants to enjoy a light yet high-protein food, Indian salad recipes high in protein will meet your nutritional needs while keeping your meals delicious and refreshing.
But which protein-rich Indian ingredients are best for salads? Whether you enjoy them as a side dish, a quick lunch, or even a post-workout meal, try six Indian salad recipes high in protein listed in this blog, to stay energised, improve digestion, and support wellness in the most flavourful way possible!
Table Of Contents
1. Which Salad Is High In Protein? 6 High-Protein Salad Recipes
2. Is Salad Good For A High-Protein Diet? Protein Salad Benefits
3. The Final Say
4. FAQs
5. References
Which Salad Is High In Protein? 6 High-Protein Salad Recipes
Looking for a salad that actually fills you up and fuels your day? Let’s explore these six delicious high-protein diet salad recipes that are healthy and incredibly tasty to create meals that are both light and highly nourishing.
1. Lemony Moong Sprout & Paneer Salad
This protein-rich salad is light yet filling for weight loss and energy. Moong sprouts offer plant protein, fibre, and vitamins like folate and vitamin C. Paneer is a great source of calcium and high-quality protein. The lemon dressing adds a refreshing tang while improving iron absorption from the sprouts, making flavourful sprout salad recipes nutritious.
Ingredients:
- Moong sprouts – 1 cup
- Paneer (cubed) – ½ cup
- Cucumber (chopped) – ½ cup
- Tomato (chopped) – ½ cup
- Onion (finely chopped) – ¼ cup
- Fresh coriander (chopped) – 2 tbsp
- Lemon juice – 2 tbsp
- Black salt – ½ tsp
- Roasted cumin powder – ½ tsp
- Pepper powder – ¼ tsp
Steps To Make Salad Recipes High In Protein:
1. Boil the moong sprouts in hot water for 3–4 minutes until they soften slightly. Drain and let them cool. This makes them easier to digest while keeping their crunch.
2. In a non-stick pan, lightly toast the paneer cubes on low heat for a golden color. Let them cool.
3. Take a large bowl and combine the moong sprouts, paneer cubes, cucumber, tomato, and onion.
4. Sprinkle roasted cumin powder, black salt, and pepper powder over the mixture. These spices add a delicious flavour without the need for unhealthy dressings.
5. Squeeze fresh lemon drops over the salad and toss everything gently so that the flavours blend well.
6. Garnish with fresh coriander and properly serve immediately.
Serving Tip: This salad tastes best when fresh but can be refrigerated for 30 minutes before serving for a cool, refreshing experience.
2. Cumin-Lime Lentil & Quinoa Salad
This is one of the easy and healthy salad recipes for summer that combines lentils and quinoa, two superfoods high in plant protein, fibre, and minerals like iron and magnesium. Lentils improve digestion, regulate blood sugar and provide long-lasting energy. Quinoa gives all nine amino acids, making it a complete protein that allows muscle growth and metabolism.
Ingredients:
- Cooked quinoa – ½ cup
- Cooked lentils (any variety) – ½ cup
- Carrot (grated) – ¼ cup
- Bell pepper (chopped) – ¼ cup
- Spring onions (chopped) – 2 tbsp
- Fresh mint (chopped) – 1 tbsp
- Lemon juice – 2 tbsp
- Roasted cumin powder – ½ tsp
- Black salt – ½ tsp
- Olive oil – 1 tsp
Steps To Make Salad Recipes High In Protein:
1. Cook quinoa and lentils separately until they become soft but not mushy. Drain any excess water and let them cool to room temperature.
2. Mix the cooked quinoa and lentils with grated carrot, chopped bell pepper, and spring onions in a large bowl. These vegetables add crunch, color, and important vitamins.
3. In a separate small salad bowl, whisk together lemon juice, roasted cumin powder, black salt, and olive oil to prepare the dressing.
4. Pour the dressing over the lentil salad and mix gently to ensure the flavours are well distributed.
5. Garnish with fresh mint for an added refreshing taste.
Serving Tip: This salad can be enjoyed warm or chilled. For a cold salad, refrigerate for 20 minutes before serving.
3. Herby Chickpea & Mixed Vegetable Salad
Chickpeas are preferred source of plant-based protein, fibre, and iron in healthy Indian snacks, which help in keeping you full and energised for long hours. Mixed vegetables like cucumber, tomatoes, and red onions provide vitamins A, C, and K. The fresh herbs enhance digestion, while the lemon-olive oil dressing keeps the salad light and refreshing.
Ingredients:
- Cooked chickpeas – 1 cup
- Cucumber (chopped) – ½ cup
- Cherry tomatoes (halved) – ½ cup
- Red onion (chopped) – ¼ cup
- Fresh parsley (chopped) – 2 tbsp
- Lemon juice – 2 tbsp
- Olive oil – 1 tsp
- Black salt – ½ tsp
- Roasted sesame seeds – 1 tsp
Steps To Make Salad Recipes High In Protein:
1. Rinse and drain the cooked chickpeas, then transfer them to a mixing bowl.
2. Add chopped cucumber, cherry tomatoes, and red onion for a burst of flavour and crunch.
3. Sprinkle chopped parsley over the salad mixture for freshness and extra antioxidants.
4. In a small bowl, whisk together healthy lemon juice, olive oil, and black salt. This simple dressing enhances the natural flavours without overpowering them.
5. Pour the dressing over the chickpea salad and sprinkle roasted sesame seeds on top for a nutty crunch and additional calcium.
Serving Tip: Enjoy this salad fresh or store it in the fridge for up to 4 hours before serving for a chilled version.
Try ToneOp Enjoy ToneOp Care's raw, unroasted Sunflower Seeds and Pumpkin Seeds products as a nutritious snack with balanced nutrients that can support heart health, improve skin appearance, aid weight loss, and boost your immune system.
4. 3 Bean (Rajma, Chana, Moong) Vinaigrette Salad
This protein-rich salad contains kidney beans, black chickpeas, and moong beans, making it the best plant-based protein, fibre, iron and potassium source. These ingredients support muscle repair, digestion, and heart health. The light vinaigrette dressing adds a tangy, refreshing taste without adding unhealthy fats.
Ingredients:
- Cooked kidney beans (rajma) – ½ cup
- Cooked black chickpeas (kala chana) – ½ cup
- Cooked moong beans – ½ cup
- Onion (chopped) – ¼ cup
- Tomato (chopped) – ½ cup
- Olive oil – 1 tsp
- Apple cider vinegar – 1 tbsp
- Dijon mustard – ½ tsp
- Black salt – ½ tsp
- Fresh coriander (chopped) – 2 tbsp
Steps To Make Salad Recipes High In Protein:
1. In a large mixing salad bowl, combine cooked kidney beans, black chickpeas, and moong beans. These beans provide different textures and flavours.
2. Add chopped onions and tomatoes for freshness and extra nutrients.
3. In a separate bowl, mix healthy olive oil, apple cider vinegar, Dijon mustard, and black salt to prepare the vinaigrette dressing.
4. Drizzle the vinaigrette over the bean salad and toss gently to coat everything evenly.
5. Garnish with freshly chopped coriander for a vibrant, herbaceous touch.
Serving Tip: Serve immediately or let it sit in the fridge for 20 minutes to allow the flavours to blend.
5. Hard-Boiled Eggs & Mustard Green Salad
Eggs are one of the best high-quality protein, providing most of the amino acids that support muscle repair and metabolism. Mustard greens are high in fibre, vitamin C, and antioxidants. These healthy egg recipes, combined with the leafy greens, make this salad highly nutritious while keeping it low in calories.
Ingredients:
- Hard-boiled eggs (sliced) – 2
- Mustard greens (chopped) – 1 cup
- Cherry tomatoes (halved) – ½ cup
- Cucumber (sliced) – ½ cup
- Spring onions (chopped) – 2 tbsp
- Dijon mustard – 1 tsp
- Olive oil – 1 tsp
- Lemon juice – 1 tbsp
- Black salt – ½ tsp
- Black pepper – ¼ tsp
Steps To Make Salad Recipes High In Protein:
1. Boil eggs, peel them, and slice them into halves or quarters.
2. Wash and chop mustard greens, then place them in a large bowl.
3. Add cherry tomatoes, cucumber slices, and chopped spring onions for freshness and crunch.
4. In a small bowl, mix Dijon mustard, olive oil, lemon juice, black salt, and black pepper to make a light and tangy dressing.
5. Pour the dressing over the egg salad and toss gently to coat all ingredients evenly.
6. Arrange the boiled eggs on top of the salad for a protein-rich finish.
Serving Tip: Serve immediately for the best taste, or refrigerate for 15 minutes for a slightly chilled salad.
ToneOp Fit's Balanced Diet Weight Loss Plan emphasises nutritious foods like fruits, vegetables, nuts, and seeds for sustainable weight loss. The plan features a personalised diet tailored to your needs, ensuring you receive balanced nutrition without additional supplements. Access to over 40,000 easy and healthy recipes allows you to enjoy many delicious and nutritious meals supporting your weight loss goals.
6. Lemony Grilled Fish Fillets & Spinach Salad
Fish is high in lean protein and omega-3s, which support brain function and heart health. Grilled fish keeps the dish light, while spinach provides essential iron, vitamin A, and folate, promoting good digestion. These healthy tuna fish salad recipes are good for a satisfying, high-protein meal without extra calories.
Ingredients:
- Fish fillet (grilled, flaked) – ½ cup
- Fresh spinach leaves – 1 cup
- Red bell pepper (chopped) – ½ cup
- Cucumber (sliced) – ½ cup
- Olive oil – 1 tsp
- Lemon juice – 1 tbsp
- Garlic (finely minced) – ½ tsp
- Black salt – ½ tsp
- Black pepper – ¼ tsp
Steps To Make Salad Recipes High In Protein:
1. Season the fish fillet with a pinch of black salt and black pepper, then grill it on low heat until fully cooked. Let it cool, then flake it into small pieces.
2. Wash and dry fresh spinach leaves, then place them in a mixing bowl.
3. Add chopped red bell pepper and cucumber slices for extra crunch and color.
4. To prepare the dressing, mix olive oil, lemon juice, minced garlic, black salt, and black pepper in a small bowl.
5. Drizzle the dressing over the fish salad and toss gently to mix everything well.
6. Finally, add the flaked grilled fish on top for a protein-rich and flavourful finish.
Serving Tip: Serve immediately for a fresh taste, or refrigerate for up to 20 minutes before eating for a slightly chilled version.
Also Read: 3 Healthy Chicken Salad Recipes With 4 Low-Calorie Options For Weight Loss!
Is Salad Good For A High-Protein Diet? Protein Salad Benefits
Absolutely! Imagine your protein-packed meals getting a fresh, crunchy boost. Healthy salad recipes high in protein are a nutritious way to add volume, fibre, and must-have vitamins to a high-protein diet without significantly increasing carbs or fats. Visit Toneop Eats for more such delicious and nutritious low-calorie recipes! Here's why a protein salad is preferred:
- Boosts Fibre Intake: For a fibre-rich boost, enjoy the crunch of romaine lettuce, the leafy goodness of spinach, and the refreshing bite of cucumbers.
- Gives Maximum Nutrients: Get your vitamins and minerals from colorful additions like bell peppers (red, yellow, or green), vitamin A from carrots, and vitamin C from tomatoes.
- Adds Volume, Not Calories: Fill your plate with a base of iceberg lettuce or mixed greens to create large, satisfying healthy veg recipes without extra calories.
- Hydrates You From Within: Stay hydrated with the high water content of celery and radishes, which contribute to your daily fluid intake.
- Gives Variety and Flavour: Spice things up with additions like red onions for a sharp flavour, avocado for healthy fats, and fresh herbs like parsley or fresh cilantro for a burst of freshness.
Also Read: 10 Easy Recipes For Egg Sandwich & Healthy Complements
The Final Say
So, with these salad recipes high in protein, enjoy a delicious, filling, and healthy meal. Remember, making the perfect protein salad is all about balance with colourful veggies and keeping your dressings light and flavourful in different combinations. Most importantly, adjust your portions. This way, by focusing on whole ingredients, you can turn any salad into a protein-packed meal that satisfies and energises you.
FAQs
1. What to add in a protein salad for weight loss?
Think lean and clean! Include grilled chicken or fish, hard-boiled eggs, or plant-based proteins like chickpeas or lentils. Add non-starchy veggies like spinach, cucumber, and bell peppers for volume without calories. Keep dressings light with lemon juice, yoghurt or mustard.
2. What are the high protein salad ingredients for dressing?
Your dressing can add a protein boost! Try using fresh and plain Greek yoghurt as a base for creamy dressings. Add a dollop of homemade nut butter for richness and protein, or a sprinkle of nutritional yeast for a protein-packed flavour. A vinaigrette with apple cider vinegar and some herbs is also a great light option.
3. What should I skip in high-protein salad recipes?
Watch out for hidden calories! Avoid excessive croutons, cheese, or processed meats. Also, avoid sugary fruits and creamy dressings. Too much of a good thing can derail your goals. Lastly, while healthy fats are essential, keep portions of nuts and seeds in check. It is all about balance.
References
- https://www.archanaskitchen.com/34-appetizing-high-protein-salads-that-you-can-make-for-your-next-meal
- https://nutritiontofit.com/salad-protein/#:~:text=Salad%20Protein%20Benefits&text=Functioning%20as%20the%20building%20blocks,Aiding%20in%20muscle%20recovery.
- https://www.medicalnewstoday.com/articles/321522
- https://nutrabay.com/magazine/web-stories/best-salads-for-weight-loss
- https://www.tasteofhome.com/collection/satisfying-protein-packed-salad-recipes/?srsltid=AfmBOopg_MQpk_ccDxCLVML2XnPUORgsC-zaNwKfPT-LqNJchsniqDBz
- https://www.brioleisure.org/blog/high-protein-meals-with-40g-of-protein
- https://www.netmeds.com/health-library/post/want-nutrient-rich-salads-5-easy-ways-to-ramp-up-the-vitamin-content-and-make-it-delicious-too#:~:text=In%20conclusion%2C%20salads%20can%20be,that%20promote%20overall%20well%2Dbeing.
About ToneOp Eats
ToneOp Eats is your go-to health kitchen, delivering nourishing meals in Bhopal, Indore & Bangalore. The meals are prepared with strategically planned nutrition and portions for your health goal. With just three simple steps, you can subscribe to a meal plan for weight loss, muscle gain, or balanced diet goals. Experience the perfect taste and wellness in our nutrient-dense and calorie-counted range of meals, including protein-rich grills and meal bowls, full of fibre salads & smoothies, workout-friendly protein 30,40,50 meals and refreshing juices.
