22 High-Protein Salads with 400 Calories or Less

June 19, 2020

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These high-protein salads are packed with flavor and fresh vegetables. Each salad has 400 calories or less and at least 15 grams of protein per serving to keep you full and satisfied for longer. These salads are a great choice for a hearty lunch or a light dinner. Recipes like Salmon Caesar Salad and Chopped Salad with Chicken & Avocado-Buttermilk Dressing are healthy, tasty and can help you meet your nutrition goals.

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Greek Salad with Edamame

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Edamame adds protein to the classic Greek salad: romaine, tomatoes, cucumber, feta and olives. Serve with toasted pita brushed with olive oil and sprinkled with dried oregano or za'atar. Source: EatingWell Magazine, September 2019

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Caesar Salad with Cashew Dressing & Tofu "Croutons"

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In this healthy salad recipe, blended cashews and flaxseed take the place of oil in the dressing, while seasoned tofu works as a lower-carb crouton alternative. Cashews are packed with potassium and iron, but also have more carbs than many other nuts (they have 8 grams per ounce vs. 4 grams for walnuts). Source: Diabetic Living Magazine, Spring 2019

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Arugula Salad with Roasted Pork Tenderloin, Pears & Blue Cheese

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Toasted walnuts and roasted pork tenderloin make this elegant salad worthy of company, yet it's easy enough to prepare on a weeknight! Source: Diabetic Living Magazine, Winter 2019

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Asian Tofu & Edamame Salad

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Craving crunch? Bite into this salad loaded with crisp red cabbage, edamame, bamboo shoots, and chow mein noodles. This salad is slightly sweetened with baked tofu, mandarin oranges, and Asian sesame vinaigrette. Source: Diabetic Living Magazine

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Salmon Caesar Salad

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This easy Caesar salad subs creamy Greek yogurt and buttermilk for the traditional egg yolks and olive oil and mixes in mildly bitter radicchio in addition to classic romaine. Using just a small amount of flavorful Parmigiano-Reggiano shaves calories and sodium too. Source: EatingWell Magazine, June 2020

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Sweet Potato, Kale & Chicken Salad with Peanut Dressing

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These hearty kale salads hold up well for 4 days, making them perfect for meal-prep lunches. To keep the ingredients from getting soggy, dress this salad and top it with peanuts just before serving. For a delicious vegan option, swap in roasted tofu for the chicken breast (see Associated Recipes). Source: EatingWell.com, December 2019

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Chopped Cajun Ahi Tuna Salad

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Fresh tuna tops a colorful romaine salad with tomatoes, green peppers and ranch dressing seasoned with Cajun spices. Source: Diabetic Living Magazine

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Vegan Kale Caesar Salad with Tofu Croutons

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Swapping tofu for the bread in these meal-prep Caesar salad bowls bumps up the satiety factor with 18 grams of protein. These crispy tofu croutons originally appeared in Lauren Grant's recipe for Diabetic Living magazine (see Associated Recipes). Lacinato kale, also known as dinosaur kale or Tuscan kale, has flat, dark green-blue leaves--and its tenderness makes it perfect for eating raw, like in this salad. Source: Eatingwell.com, July 2019

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Chopped Salad with Chicken & Avocado-Buttermilk Dressing

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This herb-loaded green goddess-inspired dressing gets a color boost from creamy avocado. Make a double batch of this healthy salad dressing to keep on hand for salads throughout the week. Source: EatingWell Magazine, March 2020

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Thai-Style Salad

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Pork tenderloin slices provide the protein in this quick and colorful Thai-inspired dinner salad. It's full of crunchy romaine lettuce, carrots, cabbage and pea pods and is flavored with a delicious peanut satay sauce and fresh basil. Source: Diabetic Living Magazine

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Spinach & Artichoke Salad with Parmesan Vinaigrette

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Inspired by the classic warm party dip, this simple salad can be served up right away or divided into small lidded containers for a week of delicious lunches. To keep the hard-boiled eggs tasting fresh, we suggest adding them to your salad just before serving or in the morning before packing your lunch to go. Source: EatingWell.com, December 2019

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Strawberry-Balsamic Spinach Salad with Chicken

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A quick blender vinaigrette does double duty as dressing for this strawberry spinach salad and, with the addition of ketchup and strawberry preserves, as a barbecue sauce for the tenders. Source: EatingWell Magazine, June 2020

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Bold Watercress and Pancetta-Apple Salad with Candied Pecans

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This salad is bursting with flavor! Peppery watercress, salty pancetta, fruity apples and sugary-sweet pecans are served with crumbled goat cheese and an apple-honey vinaigrette. Source: Diabetic Living Magazine

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Tex-Mex Salad

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Get all the protein -- 17 grams -- you need without the fat and cholesterol. Loaded with fiber-filled beans, sweet corn, crunchy sweet pepper, smooth avocado, and spicy pico de gallo, this bold salad will satisfy your taste buds and appetite. Source: Diabetic Living Magazine

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Kale & Chicken Caesar Salad with Parmesan Crisps

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Replacing some of the romaine lettuce with massaged kale gives this classic Caesar salad a nutritional upgrade. The homemade Caesar dressing is rich and so flavorful you'll swear off bottled varieties. For an extra-delicious topping, bake the Parmesan into tempting cheese crisps called frico. Source: EatingWell.com, February 2019

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Citrus Lime Tofu Salad

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This veggie-packed salad has plenty of protein and fiber, so you'll feel full and satisfied. Prep the ingredients ahead of time for an easy vegan lunch idea to pack for work. Source: EatingWell.com, December 2017

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Spinach, Apple & Chicken Salad with Poppy Seed Dressing & Cheese Crisps

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Swap out store-bought for this tangy homemade buttermilk and poppy seed dressing to take this healthy salad recipe to the next level. For an even more impressive meal, make your own crunchy cheese crisps in a snap, using phyllo dough, for a delicious accompaniment to this dinner salad. Make extra dressing to keep on hand for other salads throughout the week. Source: EatingWell Magazine, April 2019

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Balsamic Pork and Strawberry Salad

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Topped with warm balsamic pork and Manchego cheese, this salad is the perfect lunch on a summer day. Source: Diabetic Living Magazine

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Quinoa Chickpea Salad with Roasted Red Pepper Hummus Dressing

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This hearty vegan salad is loaded with plant-based power ingredients: chickpeas, quinoa and hummus. We love the crunch of the sunflower seeds and the unexpected flavor of roasted peppers. Source: EatingWell.com, August 2017

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Cajun Catfish Salad with Crispy Polenta

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Catfish has a sweet, mild taste, so we flavor it with Cajun seasoning and pair it with crispy polenta. This is one unique meal you'll want to make over and over again. Source: Diabetic Living Magazine

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Grilled Chicken & Feta Greek Salad

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Packed with seven kinds of veggies, this salad will make a dent in your daily vitamin recommendations. Top your veggies with lean juicy chicken, tangy feta, and roasted red pepper hummus. Source: Diabetic Living Magazine

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B-L-T Salad

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Topped with crispy bacon and a tangy dressing, this will be your new favorite salad. Source: Diabetic Living Magazine

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