These high-protein, low-calorie and low-carb salads are fresh, flavorful, and satisfying — try favorites like cottage cheese chicken salad or Mediterranean shrimp salad!

If you're looking for healthy salad recipes that are packed with protein but low in calories and carbs, we've got you covered! These salads are 375 calories or less per serving (most are much lower) and are perfect for lunch or dinner.

And these low-calorie, high-protein salads are anything but boring! They’re packed with fresh ingredients and are full of flavor and texture. Favorites include cottage cheese chicken salad, Mediterranean shrimp salad, and even a sweet Jell-O fruit salad.

Whether you're craving something light and fresh or hearty and satisfying, there’s something here for you!

Can Salads Be High in Protein? Absolutely!

Salads aren’t just leafy greens—they can be flavorful, filling, and protein-rich with the right ingredients. Adding lean meats, seafood, eggs, or plant-based proteins makes them both nutritious and satisfying. Protein helps keep you full longer, reduces cravings, and supports muscle health. Plus, these salads are naturally low in carbs and packed with fiber and nutrients, making them a win-win!

What Counts as High-Protein?

A meal is typically considered high in protein if 20% to 40% of its calories come from protein. For reference, Wikipedia defines a high-protein meal or diet as one with over 20% of calories from protein, while Diet Doctor sets a range of 25% to 35%. To learn more about how to identify high protein foods, click here.

What are Typical Protein Toppings for Salad?

If you want to boost your salad’s protein, consider these low-carb, nutrient-dense toppings that add flavor, crunch, and variety.

• Eggs: Hard-boiled or soft-boiled for a creamy texture.
• Crunchy toppings: Cheese crisps, Quest tortilla chips, or pork rinds.
• Meat & seafood: Grilled chicken, canned tuna, shrimp, rotisserie chicken.
• Nuts & seeds: Almonds, pistachios, pumpkin seeds, hemp seeds, sunflower seeds.
• Cheese: Parmesan, feta, pecorino, mozzarella (use sparingly to keep it low-calorie).
• Veggies: Edamame, asparagus, broccoli, avocado (healthy fats but watch portions).

Favorite High-Protein, Low-Calorie Salads

Here are our favorite high-protein, low-calorie salads including shrimp salads, chicken salads, tuna salad, egg salads and more. Plus, all are low in carbs and keto-friendly! Enjoy!