13 High-Protein Vegetarian Salads for Lunch
Reviewed by Dietitian Jessica Ball, M.S., RD
Add these satisfying salads to your lunch rotation. They’re packed with 15 grams of protein per serving from vegetarian foods like egg, tofu, legumes and cheese. Plus, the protein in these dishes can help you stay full for longer, support healthy digestion and promote bone health to keep you feeling your best. Recipes like our Farro Salad with Arugula, Artichokes & Pistachios and Green Goddess Salad with Chickpeas are not only nutritious, but also delicious enough to become your new favorite midday meals.
Farro Salad with Arugula, Artichokes & Pistachios
Precooked farro makes this dish come together in no time. And you can make it in the same bowl you serve it in, minimizing cleanup!
Green Goddess Salad with Chickpeas
In this cucumber, tomato, Swiss cheese and chickpea salad recipe, a healthy green goddess dressing is made from avocado, buttermilk and herbs. The extra dressing is delicious served with grilled vegetables.
Easy Vegetarian Taco Salad
Taco salad doesn't always have to contain beef—this 15-minute version uses tofu or black bean crumbles, which taste delicious and offer up a healthy dose of protein. This vegetarian meal is so tasty that even meat-only eaters won't miss the beef.
Cabbage, Tofu & Edamame Salad
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 sesame vinaigrette.
Tex-Mex Salad
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.
Quinoa Chickpea Salad with Roasted Red Pepper Hummus Dressing
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.
Southwest Chopped Salad with Tomatillo Dressing
Jicama is the crunchy, sweet tuberous root of a legume native to Central America. If you love it in this salad, try including sticks of it with your next crudités spread.
Roasted Tofu & Peanut Noodle Salad
Top this vegetarian noodle salad recipe, which is tossed with loads of veggies and ample peanut sauce, with chopped roasted peanuts for added crunch and protein.
Tomato & Onion Salad with Crispy Tofu
Tofu definitely benefits from a marinade, in this case lemon juice, olive oil and fresh herbs. In this vegetarian salad recipe, the tofu is pressed first, which concentrates its subtle soy flavor and improves the texture by removing some of the water. But what really makes this recipe special is the Parmesan cheese crust that transforms the tofu into a soft, cheesy crouton.
Tempeh "Chicken" Salad
Eating probiotics--live bacteria in raw fermented food, such as tempeh and miso--can rev up the good bacteria in your body, which may help you with weight loss. Look for tempeh near the tofu in the produce section. Try vegan mayo for a completely plant-based lunch.
Spinach & Artichoke Salad with Parmesan Vinaigrette
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.
Hoisin-Sesame Salad with Baked Tofu
This Asian-inspired salad is made satisfying with savory baked tofu; carrots and snap peas add crunch. Try this salad for a take-along lunch. To keep the salad greens from getting soggy, pack the greens, salad toppings and dressing in separate containers and toss them together just before eating.
Loaded Spinach Salad
Like many spinach salads, this one features lots of chopped-up hard-boiled egg. But since most of the calories in an egg are in the yolk, this recipe uses just two whole eggs, plus the whites from six additional eggs, for a satisfying spinach salad that keeps the calories in check.
Read the original article on Eating Well.
