As soon as spring arrives, I’m reaching for my refreshing, vibrant salad recipes. No more heavy stews, rich roasts, or chunky soups!

I’m all about light, bright, protein-packed bowls loaded with crisp veggies, juicy grilled meats, creamy cheeses, and punchy dressings that delight the taste buds.

Salads don’t have to be bowls of limp lettuce and sad tomatoes. If you’re looking for inspo, here are 21 high protein spring salad recipes for you to try.

They’re quick and easy to make, and can be served for lunch or dinner. You can toss one into a work lunch container, bring it to a barbecue, or serve it with confidence when friends drop by for a meal.

1. Spinach Mozzarella Salad

Packed with protein and bursting with flavor!

Let’s kick off with a unique and tasty combination of fresh greens, juicy grapes, salty salami, creamy mozzarella, and a zesty homemade dressing that brings everything together.

It’s a fun mix of unusual ingredients that work, and it only takes 10 to 15 minutes to make, which seals the deal.

Per Serving:

• Calories: 373
• Fats: 32g
• Protein: 17g
• Carbs: 5.4g
• Fiber: 1.4g
• Sugar: 2.6g

2. Chipotle Chicken Salad

Who can resist awesome Mexican flavors, especially if you know that the dish is super-healthy and easy to make?

This salad combines chipotle chicken with a bed of fresh greens, vegetables, avocado, and cheddar cheese, drizzled with delicious honey mango dressing. It’s fruity, refreshing, filling, a little spicy and perfect for a spring day.

Per Serving:

• Calories: 596
• Fats: 25g
• Protein: 39g
• Carbs: 61g
• Fiber: 15g
• Sugar: 28g

3. Big Mac Salad

Source: wholesomeyum.com

Here’s a fun thought – how about a salad that tastes like a drive-thru Big Mac? I tried this amazing recipe from Maya at Wholesome Yum, and the kids LUV it!

This dish combines the best of a classic cheeseburger with the crisp freshness of a salad and a sweet, creamy copycat Big Mac sauce. Whip it up in just 20 minutes.

Per Serving:

• Calories: 368
• Fats: 31g
• Protein: 18g
• Carbs: 3g
• Fiber: 1g
• Sugar: 1g

4. BLT Chicken Salad

Source: healthbeet.org

Fresh, high-protein, and ready in minutes, this salad turns all the best parts of a classic BLT into a meal that’s healthy, fresh, and satisfying.

The BLT chicken salad from Amy at Health Beet is a crave-worthy mix of crisp lettuce, juicy grape tomatoes, creamy avocado, tender cooked chicken, and smoky turkey bacon, all tossed together for a spring meal you can enjoy any night of the week.

Per Serving:

• Calories: 255
• Fats: 12g
• Protein: 18g
• Carbs: 8g

5. Grilled Chicken Bacon Salad

Source: cookathomemom.com

Next up – a high-protein, flavor-packed salad that proves salads don’t have to be boring.

This recipe from Madison combines juicy grilled chicken with crispy bacon, creamy avocado, crunchy walnuts, juicy blueberries, crisp mixed greens, and zesty lemon vinaigrette for a meal that’s balanced and bright.

Serve it with a sprinkle of your favorite seeds for an added nutritional boost.

Per Serving:

• Calories: 459
• Fats: 32g
• Protein: 32g
• Carbs: 14g
• Fiber: 6g
• Sugar: 5g

6. Mediterranean Detox Chicken Salad Jars

Source: thegraciouspantry.com

This salad ticks all the boxes for a detox-friendly diet. Plus, it’s served in a beautifully layered jar that’s sure to spark conversation.

With layers of tender chicken, artichoke hearts, spinach, arugula, olives, creamy feta, and Mediterranean herbs, it’s perfect for grab-and-go lunches, picnic baskets, barbecues, and easy spring meals throughout the week.

Per Serving:

• Calories: 497
• Fats: 31g
• Protein: 38g
• Carbs: 16g
• Fiber: 4g
• Sugar: 6g

7. Arugula Steak Salad

Source: cookingchatfood.com

The bold flavors and hearty steak make this a recipe that you’ll come back to again and again.

Tender slices of perfectly seasoned steak combine with peppery arugula, crisp cucumbers, juicy cherry tomatoes, shaved Parmesan, a touch of paprika, and a zesty vinaigrette.

It’s a great spring dinner for the fam, and a show-stopping dish for guests.

Per Serving:

• Calories: 549
• Fats: 22.4g
• Protein: 41.5g
• Carbs: 48.2g
• Fiber: 9.4g
• Sugar: 4g

8. Taco Salad

Source: wholesomeyum.com

Packed with protein and fresh veggies, this quick-to-make recipe is a healthy meal all by itself.

Bonus – it tastes just like a taco without the work, wraps, and fuss.

I like to serve this combo of seasoned ground beef, crisp lettuce, juicy tomatoes, crunchy peppers, cheddar cheese, and creamy avocado, all topped with zesty salsa and a squeeze of lime for that signature Tex-Mex punch.

Per Serving:

• Calories: 331
• Fats: 24.8g
• Protein: 19.7g
• Carbs: 9.2g
• Fiber: 4.6g
• Sugar: 2.8g

9. Strawberry Chicken Salad

Source: bucketlisttummy.com

Enjoy spring sunshine in every bite.

This awesome recipe from Bucket List Tummy features juicy grilled chicken, sweet strawberries, crisp greens, crunchy pecans, creamy feta, and a tangy honey-balsamic dressing.

Whip it up in a jiffy for a stylish garden lunch and serve with crusty bread, dabs of herbed butter, and glasses of crisp white wine.

Per Serving:

• Calories: 598
• Fats: 31g
• Protein: 39g
• Carbs: 45g
• Fiber: 10g
• Sugar: 28g

10. Salmon Salad

Source: dinneratthezoo.com

This isn’t your average greens-and-grill dinner salad! It’s a protein-rich, elegant meal that’s perfect for a high-end guest dinner.

Imagine: tender, flaky salmon resting on top of crisp mixed greens, creamy avocado, crunchy cucumbers, juicy tomatoes, and zesty red onion, all brought together with a Greek-style garlic and herb dressing.

It’s light, luxurious, and visually stunning on the plate.

Per Serving:

• Calories: 405
• Fats: 25g
• Protein: 26g
• Carbs: 11g
• Fiber: 5g
• Sugar: 3g

11. Blackened Shrimp Salad

Source: chefsavvy.com

When I feel the family needs a midweek pick-me-up, I surprise them with this fabulous salad from Kelley at Chef Savvy.

It features spicy blackened shrimp piled high with tangy salsa, corn, black beans, and creamy avocado, all served with a honey jalapeno dressing that’s sweet, tart, and luxurious.

This is the kind of dish that looks like you tried much harder than you did!

Per Serving:

• Calories: 166.97
• Fats: 8.01g
• Protein: 11.41g
• Carbs: 13.9g
• Fiber: 2.92g
• Sugar: 2.16g

12. Cajun Chicken Avocado Mango Salad

Source: foodmeanderings.com

A great idea from Food Meanderings – smoky Cajun-spiced chicken pairs beautifully with creamy avocado, sweet, juicy mango, red peppers, and green onions for a tempting spring bowl that’s high-protein and delicious.

Even better? It’s perfect for using up chicken you’ve already grilled on the BBQ. Slice it up, layer it in, and last night’s cookout turns into a fresh, flavor-packed meal.

Want a vegetarian option? Replace the chicken with slivered almonds for a restaurant-worthy dish.

Per Serving:

• Calories: 194
• Fats: 6g
• Protein: 12g
• Carbs: 25g
• Fiber: 5g
• Sugar: 13g

13. Spicy Chicken Salad

Source: shahzadidevje.com

How amazing does this sound? Crisp green Romaine lettuce, vibrant citrus-chili dressing with a fresh turmeric root, sweet Ambrosia apple chunks, and spicy chicken breast marinated in a garlic-chili-herb blend.

It’s refreshing and packed with anti-inflammatory goodness. Make this spring delight in just 20 minutes and serve it with crunchy croutons for extra texture and fun.

Per Serving:

• Calories: 420
• Fats: 20g
• Protein: 35g
• Carbs: 28g
• Fiber: 7g
• Sugar: 17g

14. White Bean and Roasted Shrimp Salad

Source: sidewalkshoes.com

Sometimes I like to serve guests a fancy salad and wait for them to ask which restaurant I ordered from. Pam’s recipe does just that!

Featuring tender roasted shrimp, creamy white cannellini beans, watercress, juicy cherry tomatoes, fresh herbs, and a bright red wine vinegar and lemon-olive oil dressing, it’s a show-off choice.

Per Serving:

• Calories: 282
• Fats: 9g
• Protein: 32g
• Carbs: 20g
• Fiber: 6g
• Sugar: 3g

15. Protein Salad

Source: laurafuentes.com

This no-nonsense name says it all – It’s a salad packed with a protein boost for those who want to fuel up for a busy day.

Best of all, it uses pantry staples and crisp veggies you have in your fridge. Think – canned tuna, chickpeas, hard-boiled eggs, lettuce, purple cabbage, red onion, and pickles.

For ultimate deliciousness, add sesame seeds and a creamy white wine vinaigrette.

Per Serving:

• Calories: 300
• Fats: 14g
• Protein: 23g
• Carbs: 23g
• Fiber: 7g
• Sugar: 4g

16. Asian Shrimp Mango Black Rice Salad

Source: serenabakessimplyfromscratch.com

Plump, tender shrimp and nutty black rice team up with crisp vegetables, fresh herbs, and a punchy Asian-inspired dressing for a salad that feels both satisfying and sophisticated.

I love to make this on a lazy spring weekend and serve it on the patio.

Tip from Serena – If it’s made a few hours ahead of time or the night before, the flavors mingle for an even bigger taste punch.

Per Serving:

• Calories: 405
• Fats: 13.26g
• Protein: 27.53
• Carbs: 46.02
• Fiber: 3.36g
• Sugar: 14.29g

17. Chinese Chicken Salad

Source: whatagirleats.com

If you’re faced with a pack of chicken breasts and a blank on what to do with them, this tasty recipe from Cynthia comes to the rescue.

It’s a spring chicken salad treat filled with Mandarin oranges, scallions, sesame seeds, almonds, and cabbage, and a sweet (but not too sweet) Asian dressing drizzled on top.

You still get that crave-worthy Chinese takeout flavor, but with less sugar and no ramen, making it a smarter, high-protein, low-carb option.

Per Serving:

• Calories: 388
• Fats: 24g
• Protein: 27g
• Carbs: 21g
• Fiber: 6g
• Sugar: 9g

18. Grilled Chicken Cobb Salad

Source: chefsavvy.com

Grab mixed greens, chicken breasts, crumbled crispy bacon, creamy avocado, fresh tomatoes, hard-boiled eggs, and blue cheese. Drizzle with a homemade ranch dressing, and you’ve got a perfect spring meal.

It hits all the notes – protein, crunch, color, and big, satisfying flavor. Serve it with artisan bread and loads of garlic herb butter.

Per Serving:

• Calories: 436
• Fats: 28g
• Protein: 33g
• Carbs: 14g
• Fiber: 4g
• Sugar: 4g

19. Chicken Raspberry Salad

Source: healthbeet.org

This spring, keep your health goals on track with a salad that doesn’t skimp on flavor and fun.

How about tender chicken, juicy raspberries, crisp greens, crunchy almonds, feta cheese, tangy red onions, and a fab sugar-free poppy seed dressing? It’s clean-eating, high in protein, and leaves you feeling energized and satisfied.

Per Serving:

• Calories:
• Fats:
• Protein:
• Carbs:
• Fiber:
• Sugar:

20. Sweet Potato and Steak Salad

Source: cookathomemom.com

A hearty salad that becomes a main dish for a spring lunch or dinner. It’s loaded with tender, savory steak, crispy roasted sweet potatoes, creamy avocado, and a bright, delicious avocado dressing that ties everything together.

Tip from Madison:  Sirloin, New York strip steak, ribeye, and flank steak all work very well, so choose your favorite cut.

Per Serving:

• Calories: 753
• Fats: 49g
• Protein: 39g
• Carbs: 43g
• Fiber: 9g
• Sugar: 8g

21. Dense Bean Salad

Source: thegraciouspantry.com

Let’s wrap up with a nourishing spring salad that works beautifully on its own or alongside grilled chicken or fish.

It’s packed with a mix of protein-rich cannellini beans, chickpeas, crisp veggies, tomatoes, hard-boiled eggs, and fresh herbs, all drizzled with a tangy vinaigrette.

It’s delish and simple enough to toss together any day of the week.

Per Serving:

• Calories: 503
• Fats: 20g
• Protein: 38g
• Carbs: 43g
• Fiber: 11g
• Sugar: 3g