Let's Fix Your Sad Salad
When it comes to salad, greens are only as good as what you combine them with! That's where most salads lose people—too little flavor, not enough to keep you full. Luckily, it doesn't take much to turn things around. Include something chewy or savory, and things start to get a lot more interesting. Here's a lineup of ingredients that make every salad a balanced and protein-packed meal.
1. Grilled Chicken Breast
Grilled chicken breast delivers smoky edges and versatility that pairs well with everything, from zesty vinaigrettes to sweet citrus slices. It's quick to marinate, ideal for weekday prepping, and suits gym-goers or low-carb eaters. Thighs offer a richer taste, but this is leaner.
Sharon Chen from Austin, United States on Wikimedia
2. Hard-Boiled Eggs
Nothing beats the simplicity of hard-boiled eggs. They're compact and packed with essential amino acids and choline. Boil a batch and chill them overnight, then add halves or wedges to your greens. To avoid the gray ring around the yolk, pull them at exactly 10 minutes.
H. Alexander Talbot on Wikimedia
3. Seared Tuna Slices
Pepper-crusted tuna has an interesting contrast—warm on the outside, raw at the core. This steak of the sea brings 20+ grams of protein per 3-ounce serving. Use sesame oil and a hot pan. Tuna steaks freeze well, so stock extras when they're on sale.
4. Crispy Bacon Bits
Start with real bacon, not the dusty crumbles in jars. Chop and pan-fry until golden. These salty bits aid crunch and add a savory punch that balances sweet dressings or soft toppings like goat cheese. Blot with paper towels to reduce grease.
5. Grilled Salmon
Rich in omega-3s and flavor, grilled salmon earns its place in salads year-round. Rub it with garlic and lemon before grilling to enhance its natural oils. Flake it over baby greens or wild rice blends. Wild-caught cuts hold a firmer texture than farmed and cook more evenly.
6. Canned Sardines
Canned sardines are often overlooked, but they bring protein and calcium. They're affordable, shelf-stable, and ideal when you're craving something salty. Try mixing them with mustard or hot sauce before adding them to your salad, and opt for water-packed versions to reduce oil without losing protein.
7. Roast Beef Strips
Sliced deli beef or leftover roast transforms a bland bowl into a hearty plate. Packed with iron and flavor, roast beef suits cold grain salads or arugula-heavy mixes. Keep it chilled for contrast, or warm it slightly. To keep bites tender, slice across the grain.
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8. Diced Ham
Chop ham into bite-sized cubes and toss with greens for a salad that satisfies fast. Smoked or honey-glazed, it adds protein plus a touch of sweetness. It's a win for kids or anyone making lunch out of leftovers. Choose low-sodium cuts to control salt intake.
Mack Male from Edmonton, AB, Canada on Wikimedia
9. Tofu Cubes (Pan-Fried Or Baked)
Neutral in taste, tofu acts like a sponge, so marinate it in tamari or smoky spices. Press it dry first to avoid soggy centers, then bake or sear until the edges firm up. Plant-based eaters chasing complete amino acids in one scoop will find this perfect.
10. Grilled Shrimp
Toss shrimp with lime and paprika before hitting a grill pan—just 2 minutes per side. Their natural sweetness and snappy texture shine in cold salads. Each medium shrimp holds about 1 gram of protein. Deveined and tail-off packs are better if you're prepping large batches midweek.
11. Tempeh Crumbles
Tempeh is nutty and firm and dates back to 13th-century Java. When crumbled into a skillet with cumin and vinegar, it can mimic taco meat texture. It's fermented, so your gut benefits, too. Add while warm to kale or cabbage for a protein-packed lunch bowl.
12. Shredded Rotisserie Chicken
Strip the warm meat from the bones while it's fresh, as this keeps it juicy. Perfect for last-minute lunches, rotisserie chicken offers convenience and slow-roasted flavor. You can pair it with chopped celery or almonds. It works great in cold pasta salads or creamy tahini dressings.
13. Cooked Quinoa
Once rinsed and simmered, quinoa triples in volume and fluffs beautifully. Although technically a seed, it behaves like a grain and outperforms rice in protein. Stir it into salads, warm or chilled. To boost its nutty flavor, toast the dry grains in a clean skillet beforehand.
14. Lentils (Brown Or Green)
Brown and green lentils hold their shape after cooking, unlike red ones. To prepare, simmer in veggie broth with bay leaves until just tender. Before mixing with spinach or roasted vegetables, sprinkle with vinegar and herbs, then chill. A half-cup delivers around 9 grams of protein.
15. Chickpeas (Roasted Or Steamed)
Dry and roast chickpeas at 400°F for 30 minutes for crunch. Or steam for a buttery bite. You can add smoked paprika or curry for extra flavor, and even blend the leftovers into hummus or a quick, spiced salad dressing.
16. Mozzarella Balls
Fresh mozzarella pearls cool salads instantly. Put them in olive oil and cracked pepper for more flavor. They complement acidic toppings like tomatoes or balsamic glazes. One ounce holds 6 grams of protein, and you can use them whole or slice them in half for even coverage.
17. Crumbled Feta Cheese
For some contrast, Feta's tangy bite plays beautifully against sweet greens like pear or beet. Crumble it over just before serving to retain texture. For best results, buy block feta in brine—it's creamier and less dry than pre-crumbled versions found on store shelves.
18. Shredded Cheddar Cheese
Don't rely on the bagged kind. Grate the cheddar yourself to avoid anti-caking dust and bring out its sharp flavor. A quarter cup supplies solid protein and a satisfying bite. You can eat it with Southwest salads or load it into broccoli mixes.
Personal Creations on Wikimedia
19. Goat Cheese Medallions
Start with a chilled log, then roll it in crushed pecans or dried herbs. Sliced into coins, goat cheese adds creaminess and tang that makes warm roasted veggie salads more impressive. Its richness complements earthy flavors, and one ounce carries six grams of protein.
20. Smoked Mackerel
Flake this oily fish into bowls where citrus and earthy legumes collide. Smoked mackerel holds over 20 grams of protein in a small portion and brings an irresistible briny note. Watch for tiny bones, especially in hand-packed types, and skip extra oil—it's moist enough.
