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10 High Protein Low Carb Salads (Healthy & Filling)

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31 High Protein Low Carb Salads (Healthy & Filling)

These 10 high protein low carb salads combine fresh vegetables with protein-packed ingredients such as chicken, tuna, shrimp, eggs, cheese, and legumes. Perfect for keto, low carb, or health-conscious meal plans, these salads provide satisfying meals rich in protein with minimal carbohydrates. Follow the step-by-step instructions for easy preparation and enjoy delicious, nutritious salads any day of the week.

Chicken-Based High Protein Low Carb Salads

1. Chef Salad with Chicken, Bacon, Avocado, and Cheese

Protein: ~35g Net Carbs: ~4g Prep Time: 15 min

A classic low carb chef salad loaded with grilled chicken breast, crispy bacon, creamy avocado, Monterey Jack cheese, and fresh salad greens.

Ingredients:

  • 6 oz grilled chicken breast, diced
  • 3 slices cooked crispy bacon, chopped
  • 1 ripe avocado, diced
  • 2 cups mixed salad greens
  • 1/4 cup diced Monterey Jack cheese
  • Cherry tomatoes (optional)
  • Low-carb ranch or vinaigrette dressing

Instructions:

  1. Place salad greens in a bowl.
  2. Top with chicken, bacon, avocado, cheese, and cherry tomatoes, if using.
  3. Drizzle with dressing and toss gently to combine.
  4. Serve immediately.

2. Crunchy Thai Chicken Salad

Protein: 30g+ Net Carbs: ~6g Prep Time: 20 min

Cabbage, carrots, edamame, and cucumber tossed with grilled chicken breast in a tangy peanut dressing.

Ingredients:

  • 6 oz grilled chicken breast, sliced
  • 2 cups shredded cabbage
  • 1 cup julienned carrots
  • 1/2 cup cooked edamame
  • 1 cucumber, sliced
  • 2 tbsp peanut butter
  • 2 tbsp soy sauce or tamari
  • 1 tbsp lime juice
  • 1 tsp ginger, minced

Instructions:

  1. Whisk peanut butter, soy sauce, lime juice, and ginger to make dressing.
  2. Toss cabbage, carrots, edamame, and cucumber in large bowl.
  3. Add grilled chicken and pour dressing over.
  4. Toss well and serve chilled.

3. Spicy Ahi Tuna Salad

Protein: ~40g Net Carbs: ~5g Prep Time: 15 min

Seared ahi tuna over mixed greens, with ginger, cinnamon, and cilantro vinaigrette.

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Ingredients:

  • 6 oz fresh ahi tuna steak
  • 2 cups mixed salad greens
  • 1/2 cup sliced cucumber
  • 1/4 cup shredded carrots
  • 1 tbsp olive oil
  • 1 tsp ground cinnamon
  • 1 tsp grated fresh ginger
  • 2 tbsp soy sauce or tamari
  • 1 tbsp lime juice
  • Fresh cilantro for garnish

Instructions:

  1. Season tuna with salt and pepper, then sear in hot pan 2 minutes each side for medium-rare.
  2. Mix olive oil, cinnamon, ginger, soy sauce, and lime juice for dressing.
  3. Arrange greens, cucumber, and carrots on plate.
  4. Slice tuna thin and place over salad.
  5. Drizzle with dressing and garnish with cilantro.
  6. Serve immediately.

Seafood & Shellfish Salads

4. Shrimp Cobb Salad

Protein: 35g Net Carbs: 7g Prep Time: 20 min

Juicy sautéed shrimp tossed with avocado, bacon, eggs, and mixed greens.

Ingredients:

  • 8 oz peeled shrimp
  • 2 hard-boiled eggs, chopped
  • 3 slices cooked bacon, chopped
  • 1 avocado, diced
  • 3 cups mixed greens
  • Cherry tomatoes
  • Low carb ranch or vinaigrette dressing

Instructions:

  1. Sauté shrimp with a little olive oil and spice until opaque.
  2. Arrange greens on plate.
  3. Top with shrimp, eggs, bacon, avocado, and cherry tomatoes.
  4. Drizzle with dressing and serve.

5. Mediterranean Salmon Salad

Protein: 38g Net Carbs: 6g Prep Time: 25 min

Grilled salmon filet with romaine, tomatoes, feta cheese, and red onion tossed in lemon vinaigrette.

Ingredients:

  • 6 oz grilled salmon
  • 2 cups chopped romaine lettuce
  • 1/2 cup grape tomatoes, halved
  • 1/4 cup crumbled feta cheese
  • 1/4 cup thinly sliced red onion
  • 1 tbsp olive oil
  • 2 tbsp lemon juice
  • Salt and pepper

Instructions:

  1. Grill salmon to desired doneness and flake.
  2. Whisk olive oil, lemon juice, salt, and pepper for dressing.
  3. Toss lettuce, tomatoes, onion, and feta with dressing.
  4. Top salad with salmon.
  5. Serve chilled.

Beef & Pork Protein Salads

6. Thai Beef Salad

Protein: 33g Net Carbs: 5g Prep Time: 30 min

Seared steak with fresh herbs, cucumber, and chili lime vinaigrette.

Ingredients:

  • 6 oz sirloin steak
  • 2 cups mixed salad greens
  • 1/2 cucumber, thinly sliced
  • 1/4 cup fresh mint and cilantro chopped
  • 1 chili, chopped
  • 2 tbsp lime juice
  • 1 tbsp fish sauce
  • 1 tsp erythritol or sweetener

Instructions:

  1. Season steak with salt and pepper, sear 3-4 mins per side.
  2. Slice thinly once rested.
  3. Mix lime juice, fish sauce, sweetener, and chili for dressing.
  4. Toss greens, cucumber, herbs with dressing.
  5. Top with sliced steak and serve.

7. Barbecue Pork Cobb Salad

Protein: 35g Net Carbs: 6g Prep Time: 25 min

Slow-cooked pulled pork with cheddar, bacon, avocado on mixed greens.

Ingredients:

  • 6 oz pulled barbecue pork
  • 3 cups mixed salad greens
  • 1/4 cup shredded cheddar cheese
  • 3 slices cooked bacon, chopped
  • 1 avocado, sliced
  • Low carb ranch dressing

Instructions:

  1. Arrange greens on plate.
  2. Top with pulled pork, cheddar, bacon, and avocado.
  3. Drizzle dressing to taste and serve.

Plant-Based High Protein Salads

8. Greek Chickpea Salad

Protein: 27g Net Carbs: 14g Prep Time: 15 min

Chickpeas with tomatoes, cucumbers, feta, olives, and herbs tossed in vinaigrette.

Ingredients:

  • 1 cup canned chickpeas, drained
  • 1 cup cucumber, diced
  • 1 cup cherry tomatoes, halved
  • 1/2 cup crumbled feta cheese
  • 1/4 cup Kalamata olives, sliced
  • 2 tbsp red wine vinegar
  • 2 tbsp olive oil
  • 1 tsp dried oregano
  • Salt and pepper

Instructions:

  1. Toss chickpeas, cucumber, tomatoes, feta, and olives.
  2. Whisk vinegar, oil, oregano, salt, and pepper.
  3. Pour over salad and toss gently.
  4. Serve chilled or at room temperature.

9. Lentil and Veggie Salad

Protein: 25g Net Carbs: 16g Prep Time: 30 min

Cooked green lentils mixed with fresh parsley, red onion, and a lemon dressing.

Ingredients:

  • 1 cup cooked green lentils
  • 1/2 cup diced red bell pepper
  • 1/4 cup diced red onion
  • 1/4 cup chopped parsley
  • Juice of 1 lemon
  • 2 tbsp olive oil
  • Salt and pepper

Instructions:

  1. Mix lentils, red pepper, onion, and parsley.
  2. Whisk lemon juice, olive oil, salt, and pepper.
  3. Toss dressing into lentils.
  4. Serve chilled or room temperature.

Egg-Based Protein Salads

10. Classic Egg Salad

Protein: 30g Net Carbs: 3g Prep Time: 15 min

Chopped hard-boiled eggs mixed with Greek yogurt, mustard, and herbs.

Ingredients:

  • 6 hard-boiled eggs, chopped
  • 1/4 cup Greek yogurt
  • 1 tbsp Dijon mustard
  • 1 tbsp chopped chives
  • Salt and pepper
  • Optional: chopped celery or pickles

Instructions:

  1. Mix eggs, yogurt, mustard, and chives.
  2. Season with salt and pepper.
  3. Add celery or pickles if desired.
  4. Serve on lettuce or as filling for low carb wraps.

Tips for High Protein Low Carb Salads

  • Use fresh leafy greens as a fiber-rich low-carb base.
  • Add nuts, seeds, or cheese to boost protein and healthy fats.
  • Lean meats and seafood provide high protein with minimal carbs.
  • Include eggs or Greek yogurt for creamy protein without carbs.
  • Opt for homemade vinaigrette dressings to avoid hidden sugars.
  • Balance textures with crunchy veggies and creamy dressings for satisfaction.
  • Meal prep salads in jars to keep greens crisp and toppings fresh.

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