6 delicious high-protein salads for bulking without the bloat

Everyone’s trying to up their protein intake, but that doesn’t mean you need to overload on calories to hit your daily goal. Salads are delicious, healthy, packed with vitamins, and a great way to stay lean while bulking, as long as you’re not under-eating the rest of the day. And let’s be real: salads don’t have to be boring. They can be colorful, crunchy, full of flavor, and make you want to come back for more. Here are 6 salads that taste amazing and will actually help you reach your goals.

1. Grilled Chicken + Quinoa Power Bowl

~35g protein per serving

Ingredients (serves 1):

• 1 grilled chicken breast (about 6 oz)
• ½ cup cooked quinoa
• 1 cup arugula (or any greens)
• ½ cup cherry tomatoes, halved
• ¼ cucumber, sliced
• 2 tbsp crumbled feta cheese
• 1 tbsp olive oil
• 1 tbsp lemon juice
• Salt + pepper to taste

Instructions:

1. Season chicken with salt, pepper, and a little garlic powder. Grill or pan-cook until fully cooked (about 6–7 min per side).
2. In a bowl, toss arugula, quinoa, tomatoes, cucumber, and feta.
3. Slice the chicken and add it on top. 
4. Drizzle with olive oil and lemon juice. Toss to coat.

2. Tuna White Bean Salad with Herbs

~30g protein per serving

• Ingredients (serves 1):
• 1 can of tuna (5 oz, in olive oil or water—drained)
• ½ cup canned white beans, rinsed and drained
• 1 tbsp chopped red onion
• 1 tbsp chopped parsley (or use dried)
• 1 tbsp olive oil
• Juice of ½ lemon
• Salt + pepper

Instructions:

1. Rub seasoning on salmon. Pan-sear over medium heat, 4–5 minutes per side.
2. In a bowl, combine greens, corn, onion, and avocado.
3. Whisk lime juice, olive oil, and cilantro together.
4. Add salmon on top and drizzle with dressing.

3. Blackened Salmon + Avocado Salad

~38g protein per serving

Ingredients (serves 1):

• 1 salmon fillet (about 6 oz)
• 1 tsp Cajun or blackening seasoning
• 1 cup mixed greens½ avocado, sliced¼ cup corn (fresh or frozen, thawed)
• 2 tbsp diced red onion
• Juice of ½ lime
• 1 tbsp chopped cilantro
• 1 tbsp olive oil

Instructions:

1. Rub seasoning on salmon. Pan-sear over medium heat, 4–5 minutes per side.
2. In a bowl, combine greens, corn, onion, and avocado.
3. Whisk lime juice, olive oil, and cilantro together.
4. Add salmon on top and drizzle with dressing.

4. Mediterranean Lentil Salad

~25g protein per serving

Ingredients (serves 1):

• 1 cup cooked lentils (canned or boiled)
• ½ cup cherry tomatoes, halved
• ¼ cup diced cucumber
• ¼ cup diced red bell pepper
• 1 tbsp chopped olives
• 2 tbsp crumbled feta
• 1 tbsp olive oil
• 1 tsp red wine vinegar
• ½ tsp dried oregano
• Salt + pepper

Instructions:

1. Mix lentils, veggies, olives, and feta in a bowl.
2. Whisk olive oil, vinegar, oregano, salt, and pepper.
3. Pour dressing over the salad and toss.

5. Steak & Farro Salad with Baby Kale

~40g protein per serving

Ingredients (serves 1):

• 6 oz grilled steak (flank or sirloin)
• ½ cup cooked farro
• 1 cup baby kale or spinach
• ¼ cup roasted red peppers, sliced
• 1 tbsp shaved parmesan
• 1 tbsp balsamic glaze or dressing
• Salt + pepper

Instructions:

1. Season steak with salt + pepper. 
2. Grill or pan-sear to your liking. 
3. Let it rest 5 minutes, then slice.
4. In a bowl, toss kale, farro, red peppers, and parmesan.
5. Add steak on top and drizzle with balsamic.

6. Tofu Peanut Crunch Salad

~28g protein per serving

Ingredients (serves 1):

• ½ block firm tofu (about 7 oz), pressed and cubed
• ½ cup shredded cabbage
• ¼ cup shredded carrots
• ½ red bell pepper, sliced
• ¼ cup edamame (shelled)
• 1 tbsp chopped peanuts (optional for crunch)

Peanut Dressing:

• 1 tbsp peanut butter
• 1 tsp soy sauce
• 1 tsp honey or maple syrup
• 1 tsp rice vinegar
• 1 tbsp warm water

Instructions:

1. Bake tofu at 400°F for 25 min or pan-fry until crispy.
2. Mix all veggies and edamame in a bowl.
3. Whisk dressing ingredients until smooth.
4. Add tofu and drizzle with peanut sauce. 
5. Top with chopped peanuts.