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Salads are a great way to get nutrient-dense foods in your diet, but it all depends on what you add to your salad. If you’re eating salad for a meal, adding a source of protein will help ensure you meet your protein needs and keep you full for longer.
1. Meat, Chicken, and Seafood
Serving size: 3 ounces (oz)
Protein: 20-25 g, depending on the source
Beef, chicken, and salmon are common additions to any salad. Many restaurants offer these add-ons for an additional cost. Choosing salmon would also provide omega-3 fatty acids for an additional nutritional benefit. Their protein content ranges from 20 to 25 grams per 3-oz serving:
- Beef: 20 g
- Salmon: 22 g
- Chicken: 25 g
Alternatives to these popular options may be grilled shrimp or fresh seared tuna (or canned tuna) added to a traditional Nicoise salad.
Generally speaking, these proteins add about 7-8 g per oz and are typically provided in 3-4 oz servings.
2. Eggs
Serving size: One whole egg
Protein: 6 g
Eggs can be added to salads. Usually hard boiled eggs are used but poached or fried eggs are also an option.
Hard boiled eggs are often used in a Cobb salad or a Nicoise salad, but they can be added to any salad. Hard boiled eggs can be cooked in advance and left in the refrigerator for up to a week if left in their shells.
3. Legumes (Beans and Lentils)
Serving size: 1/2 cup
Protein: 5–9 g, depending on the type
Legumes (beans and lentils) are plant-based sources of protein. For vegans or anyone avoiding meats and fish, this is a good way to get protein with your salad. In addition to protein, beans and lentils are a great source of fiber. The following beans are great additions to salads and provide between 5 and 9 grams of protein per 1/2 cup serving:
- Chickpeas: 5 g
- Black beans: 7 g
- Lentils: 8 g
- Edamame: 9 g
Black beans go well with a Tex-Mex salad. Chickpeas (garbanzo beans) or white navy beans are good addition to a greek salad. For added crunch, you could roast the chickpeas first. Edamame beans work well with any asian style salad.
4. Tofu or Tempeh
Serving size: 1/2 cup
Protein: 21 g (tofu), 16 g (tempeh)
Tofu is a plant-based source of protein. It is made from condensed soy milk that is pressed into blocks. Tofu blocks are available as soft, firm, or extra firm. Tempeh is similarly pressed into blocks but is made from fermented soybeans rather than soy milk.
Extra firm tofu can be cut into cubes, seasoned and then roasted or air fried to add a crispy texture and then added to salads. Tempeh is more dense and has a texture similar to meats.
Tofu is also a great source of calcium while tempeh is considered a probiotic since it is made from fermented beans.
5. Cheese
Serving size: 1 oz
Protein: 4–6 g, depending on the type
Cheese can add protein to your salad, too, offering between 4 and 6 grams of protein per 1-oz serving. Consider the following:
- Feta cheese: 4 g
- Goat cheese: 5 g
- Halloumi cheese: 6 g
Feta cheese is a star ingredient for Greek salads. Many salads call for crumbled goat cheese, and Parmesan cheese is common in a traditional Caesar salad.
Halloumi cheese, a Turkish cheese, is not as common, but grilled halloumi will add protein to salads. Halloumi is a firm cheese that maintains its shape when grilled or pan-seared.
6. Nuts and Seeds
Serving size: 1 oz
Protein: 4–8 g, depending on the type
Nuts and seeds can also be a source of protein in salads. In addition to adding protein, they offer a wider range of flavors and a crunchy texture. Below are some seeds and nuts you can add to your next salad, and their protein content per 1-oz serving:
- Sunflower seeds: 4 g
- Walnuts: 4 g
- Pistachios: 5 g
- Almonds: 6 g
- Pumpkin seeds: 8 g
7. Pre-Prepared Salad Toppers
Pre-prepared salad toppers are now available in grocery stores, too. They are sold as “salad toppers” or “protein toppers” and may include a variety of beans, quinoa, nuts, or seeds combined into one package.
A few examples include:
- Modern Mill Protein Packed Salad Topper: 7 g protein per 1/4 cup serving
- Beanvivo Salad Protein Booster: 10 g protein per 5-oz serving
Read the original article on Verywell Health
