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Vegan protein salads are the perfect anecdote to the limp, unsatisfying bowls of leaves that often come under the umbrella term ‘salad’!
We think that salads can actually be made into a whole, healthy meal – with no compromises on flavour or satiety. And, most importantly, with no compromises on protein levels!
We tend to associate salads with vegetables and particularly leafy greens. While these foods are definitely an important part of any healthy diet, they are not enough to base a whole meal around.
If you are following a vegan diet, it is especially important to pay attention to how much protein you are consuming, because it is easy to not eat enough!
That’s why we are dedicating a compilation to high protein vegan salads that are suitable for vegans.
Why should I eat vegan protein salads?
There are lots of reasons why eating vegan protein salads could be a good idea for your diet (or any high protein vegan lunch recipe honestly!).
Firstly, as we mentioned above, protein is something that often gets neglected in vegan diets. This is because you probably used to get your protein from meat, fish, cheese or eggs before turning vegan – now those are gone, where do you turn?
These high protein vegan salads will show you exactly how to add protein to salads without meat, or any other animal product, so you can be sure you are getting enough (the same can be said for these vegan protein dinner recipes )!
When it comes to eating high protein salads weight loss is another big motivator. Studies have shown that increasing your protein intake can help you lose weight! Protein makes you feel full, so eating protein-rich foods has an appetite curbing effect, making you less likely to eat more during the rest of the day.
All these salads contain at least 15g protein per serving. If you’re on the lookout for delicious Indian salads for weight loss, this compilation is just the ticket!
Where does vegan protein come from?
So, how do you make a vegan high protein salad?
Well, a lot of these are high protein bean salads, because beans and other legumes are a great source of plant based protein. You should check out our fitness lentil bean salad . It’s a perfect post workout meal!
Another popular source of vegan protein is tofu! Still derived from beans (of course), but a way to mix things up if you’re getting tired of legumes. Why not try this BBQ Tofu Bowl ?
There’s also tempeh, like the stuff in our Tangy Tempeh Salad . Tempeh is also made of soybeans but to make tempeh the soybeans are pressed whole, whereas tofu is made from soy milk.
Those are the main protein sources in these vegan protein salads! Enjoy trying them all out, and check out our meal plans for more weight loss friendly ways to take the stress out of dinner time!
- Ideal for weight loss
- Easy vegetarian recipes only
- Automated grocery lists
- Use on mobile or download as PDF
1. Arugula Lentil Salad From Heaven
Bonus: high in iron and fibre 529 calories per serving 22 g protein per serving
High protein, iron and fibre in exotic Arugula and Lentil Salad that’s healthy and vegan. Only 12 minutes to make with easy to find ingredients.
2. Tofu and Hummus Buddha Bowl
Bonus: simple, filling 399 calories per serving 19 g protein per serving
Indulge with this smoky and savory Buddha Bowl. The combination of smoked tofu, hummus, and turmeric rice makes for a perfect vegan lunch (or dinner!)
3. Peanut Butter Crunch Salad
Ready in: 20 minutes Recipe by: AVirtualVegan Bonus: meal prep, aesthetic 414 calories per serving 19 g protein per serving
A healthy, protein packed, super tasty lunch doesn’t get any easier than this Peanut Crunch Salad in a Jar . Make up a bunch of them while meal prepping on Sunday and you will have grab-and-go lunches all ready in the fridge for your week ahead!
4. Tangy Tempeh Salad
Bonus: adaptable, flavourful 368 calories per serving 22 g protein per serving
This tangy tempeh salad is just the best – quick, tasty and packed with protein. And better yet – use whatever you have in the fridge!
5. Chickpea Winter Salad
Bonus: colourful, quick to prepare 398 calories per serving 17 g protein per serving
An animal friendly, fresh and tangy winter salad with some serious health benefits. It’s fresh and new, but still prepped within 15 minutes – awesome!
6. Lentil Quinoa Salad
Ready in: 25 minutes Recipe by: VeggiesDon’tBite Bonus: high in iron, easy to prep 440 calories per serving 21 g protein per serving
This recipe has it all: protein, iron, veggies and the health benefits of quinoa. So easy to put together and a great spring dish!
7. Lentil Bean Salad
Bonus: great for post workout, simple ingredients 551 calories per serving 34 g protein per serving
Fitness Lentil Bean Salad. Ridiculously high in protein post-workout salad. Ready in 7 minutes. Tasty and effective.
8. Turkish Lentil Salad
Bonus: Vitamin K, Fibre 444 calories per serving 19 g protein per serving
Turkish Lentil Salad with a honey mustard dressing. Easy and quick, ready in 7 minutes. Full of fiber, protein and vitamin K.
9. Glass Noodle Salad
Ready in: 45 minutes Recipe by: TheDevilWearsSalad Bonus: showstopper, low fat 448 calories per serving 25 g protein per serving
Pan fried sticky tofu topped on a bed of fresh and crunchy glass noodle salad, this is a stunning vegan Asian salad bowl that should top your meal plan every week.
10. White Bean Salad
Bonus: high in calcium & iron, vitamins A, C, E, B2 & B6 416 calories per serving 17 g protein per serving
High Protein White Bean Salad that’s healthy and vegan. High in fiber, vitamins A, C, E, B2 and B6 as well as iron and calcium. Takes less than 10 minutes.
11. Lentil and Potato Salad
Bonus: hearty, simple 420 calories per serving 16 g protein per serving
This protein packed vegan lentil and potato salad is a perfect weight loss recipe (and one of our all time favorite vegan high protein meals !). It’s filling, healthy and nutritious, while still tasting amazing!
12. Rainbow Quinoa Salad Jar
Ready in: 25 minutes Recipe by: HealthyIsHappetite Bonus: transportable, colourful 377 calories per serving 17 g protein per serving
These Rainbow Quinoa Salad Jars with Peanut Miso Dressing are the work lunch you’ve been waiting for! Ditch the boring sandwich and try these crunchy, flavor-packed salads.
13. Vegan BBQ Tofu Bowl
Ready in: 40 minutes Recipe by: RunningOnRealFood Bonus: high vitamin C content and healing properties 355 calories per serving 21 g protein per serving
Easy and delicious, 6-ingredient vegan bowls featuring bbq tofu, steamed broccoli, roasted red onion, brown rice and pineapple for a fresh and flavourful meal you’ll love.
14. Black Bean Salad with Corn
Bonus: simple, flavourful, full of iron 561 calories per serving 18 g protein per serving
High Protein Black Bean and Corn Summer Salad. Simple recipe ready in just 10 minutes, bursting with summery flavours, protein, fiber and iron.
You can give it a go right now!
Ingredients
- 1 can black beans (kidney beans also work well! 1 can = 15.5 oz)
- ½ can sweet corn (1 can = 1.75 cups/ 15oz)
- 1 red onion
- 2 spring onions
- ⅓ cup instant couscous (get the ‘just add water’ variety for quickest results. If you have it/like it then quinoa can also be used here)
- ½ cup vegetable broth
- 2 tbsp olive oil
- 1 lemon (juiced)
- 2 tsp cumin, ground
- 2 tsp paprika powder
- 2 tsp chili flakes (less can be more, so scale down if you don’t want it with much of a kick)
- 1 clove garlic (chopped; dried is fine too)
Optional
- 1 handful raisins
Instructions
- Prepare the vegetable broth with boiling water. Then pour it over the couscous in a large bowl. Don’t put too much water in – the ideal water level should be just enough to cover the couscous. You can always add more as needed – it’s much harder to take away excess water again.
- Chop the spring and red onions into thin half slices.
- Chop the garlic (if you’re having it).
- Drain and rinse the beans and corn .
- After 5 about five minutes the couscous should be ready, so throw in the chopped onions, beans and corn.
- Add the olive oil, lemon juice , cumin , paprika powder, chili flakes and give it all good mix.
- Ready!
NOTES
Nutrition
Did you try any of our vegan protein salads? Let us know what you think!
