32g High Protein Salad That Fuels Your Workouts Instantly

Ever since I started meal prepping this high protein salad, weekday lunches have gone from sad desk salads to something I actually look forward to—no more mid-afternoon slumps! As someone who juggles gym sessions with a chaotic schedule, I need meals that keep me full and fueled. This salad packs a whopping 32g of protein per bowl (hello, cottage cheese and chicken combo!), and it takes just 10 minutes to throw together. I first made this after a brutal leg day when all I wanted was something hearty but healthy. Now it’s my go-to for packed lunches—even my trainer asked for the recipe!

Why You’ll Love This High Protein Salad

Oh, this isn’t just any salad—it’s your new gym bag BFF! Here’s why this bowl keeps winning:

• Clock’s ticking? No problem. I can whip this up in 10 minutes flat while my morning coffee brews—faster than waiting in line at the salad bar!
• Protein powerhouse: That 32g protein punch (thanks to my clever chicken-cottage cheese duo) keeps post-workout hunger pangs away better than my last GPS watch tracked my squats.
• Meal prep magic: Stays crisp stored in jars for three days—I call it my “no-excuses fridge stash” for busy weeks when takeout tempts me.
• Play with your food: Swap in tuna steak crumbles or smoky tofu, add avocado when you’re feeling fancy—it’s the most customizable macro friendly salad in my rotation.

Perfect for that healthy gym lunch when you need serious fuel without the fuss!

Ingredients for Your High Protein Salad

Listen, I know what you’re thinking—”Salads are just sad bowls of lettuce.” Not this protein powerhouse! These ingredients are my gym-fuel dream team. Everything stacks neatly in meal prep containers too—no soggy disasters by Wednesday, promise.

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For the Salad Base

• 2 cups cooked chicken breast, shredded (those rotisserie chickens are life-savers when I’m lazy)
• 1 cup edamame, shelled (look for the frozen pre-shelled bags—your thumbs will thank you)
• 1/2 cup cherry tomatoes, halved (I use rainbow ones when I’m feeling fancy for Instagram)
• 1/4 cup red onion, diced (soak ’em in ice water for 5 minutes if you’re onion-shy like my sister)
• 1/4 cup fresh parsley, chopped (stems and all for extra texture—no need to be precious)

Psst—swap chicken for two cans of drained tuna or a block of baked tofu if you’re mixing it up!

For the Dressing

• 1/2 cup cottage cheese (full-fat for creaminess, but low-fat works in a pinch)
• 1/4 cup Greek yogurt, plain & unsweetened (that tub hiding behind your fruit-on-the-bottom disasters)
• 1 tbsp lemon juice, freshly squeezed (bottled works but tastes like regret compared to real lemons)
• 1 tsp Dijon mustard (the secret weapon that makes people ask “What’s in this?!”)

Forgot yogurt? Mayo makes a decent sub—just use half the amount since it’s richer.

How to Make This High Protein Salad

This salad comes together so fast, you’ll be eating before your post-workout protein shake even kicks in! Here’s exactly how I layer mine for maximum crunch and flavor—no sad, soggy lunches here. Trust me, I’ve meal-prepped enough to know what holds up by Thursday!

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1. First, prep your base ingredients. Shred that chicken (I use two forks like I’m combing a very meaty wig), halve those cherry tomatoes, and dice the red onion. Pro tip: If you’re using frozen edamame, just rinse them under warm water for a minute—they’ll soften perfectly by lunchtime.


2. Whisk up that creamy dressing. In a small bowl, mash the cottage cheese with a fork first so it blends smoothly. Then stir in the yogurt, lemon juice (freshly squeezed, please—that bottled stuff tastes like gym socks), and Dijon mustard. Season with a pinch of salt and pep—this is where you taste and adjust!


3. Bring it all together! Toss your chicken and veggies gently in a big bowl—I use my hands like I’m tossing confetti at a protein party. Drizzle in half the dressing first, mix, then add more to your preference. The parsley goes in last so it stays bright and perky.


4. Pack it tight. I divide mine into 16-oz mason jars: dressing at the bottom, then chicken mixture pressed down firmly—this keeps greens crisp for days! Screw the lids on tight and they’ll stay fresh for up to 3 days (though mine never lasts that long).

Morning-of tip: If you’re adding avocado or nuts, pack them separately in little snack bags to throw on top when ready to eat—no one likes brown mush!

Tips for the Best High Protein Salad

After making this salad every week for months (yes, I’m obsessed), here are my hard-earned secrets for perfect gym-friendly bowls every dang time:

• Chill before mixing: Nothing beats icy-cold chicken and edamame straight from the fridge—somehow makes every bite taste crisper, like your salad just did a polar plunge!
• Avocado assassin: Those creamy chunks turn into depressing brown lumps by day two—pack them separately in snack bags and add when you’re ready to eat. I swear they stay greener than my post-workout smoothies this way.
• Batch like a boss: Double the recipe on Sundays—I dump extra jars straight in my gym bag when I’m rushing out the door. The dressing somehow gets better after a day (shh, science might disagree but my tastebuds don’t).
• Crunch emergency stash: Keep sunflower seeds or chopped almonds in your desk drawer to sprinkle on day-three salads—instant texture revival when you’re dragging by Wednesday.

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Need more meal prep inspo? My Pinterest boards are packed with combos even picky eaters love—from mason jar miracles to macro-perfect bowls!

High Protein Salad Variations

Listen, this salad is like my favorite pair of gym leggings – crazy versatile and always dependable. Here’s how I mix it up when I’m feeling adventurous or just cleaning out the fridge:

• Carbs calling your name? Ditch the edamame and toss in cooked quinoa or farro – they soak up that creamy dressing like little flavor sponges!
• Cheese cravings strike? I’ve been known to crumble feta or goat cheese over the top when I need that salty tang (totally worth the extra calories on cheat days).
• Low-carb warrior? Swap edamame for roasted broccoli florets – still packing protein but makes this a seriously satisfying low carb high protein salad.
• Protein shuffle: Leftover steak strips? Canned salmon? Even hard-boiled eggs work in a pinch when chicken gets boring.

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The beauty is – as long as you keep that protein base strong, this forgiving salad bends to whatever mood (or pantry situation) you’re in!

Nutritional Information

Okay, gym rats and macro counters—here’s the nutrition scoop straight from my food scale and calculator wrangling! Each heaping bowl of this salad clocks in at:

• 320 calories (perfect for my post-workout refuel)
• 32g protein (thanks to our chicken and cottage cheese dream team!)
• 12g carbs with 4g fiber (those edamame really pull their weight)
• 8g fats (but add avocado and watch those healthy fats soar)
• Just 380mg sodium (way better than my old frozen meal habit)

Nutrition can vary slightly based on your ingredients or brands—my Greek yogurt might have more protein than yours, or maybe you go heavy on the tomatoes like I sometimes do after leg day cravings!

Frequently Asked Questions

I get asked these salad questions all the time—here’s the scoop from my lunchbox-tested experiments!

High Protein Chicken Salad

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A quick and nutritious high-protein salad perfect for meal prep. Packed with 30g of protein per serving, this salad keeps you full and energized.

• Author: Sophia Collins
• Prep Time: 10 mins
• Cook Time: 0 mins
• Total Time: 10 mins
• Yield: 2 servings 1x
• Category: Lunch
• Method: No-Cook
• Cuisine: American
• Diet: Low Calorie

Ingredients

Scale 1x2x3x

• 2 cups cooked chicken breast, shredded
• 1 cup edamame, shelled
• 1/2 cup cottage cheese
• 1/4 cup Greek yogurt
• 1 tbsp lemon juice
• 1 tsp Dijon mustard
• 1/2 cup cherry tomatoes, halved
• 1/4 cup red onion, diced
• 1/4 cup fresh parsley, chopped
• Salt and pepper to taste

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Instructions

1. In a large bowl, mix shredded chicken, edamame, and cherry tomatoes.
2. In a separate bowl, combine cottage cheese, Greek yogurt, lemon juice, and Dijon mustard to make the dressing.
3. Pour the dressing over the chicken mixture and toss gently.
4. Add red onion and fresh parsley, then season with salt and pepper.
5. Divide into meal prep containers or jars and refrigerate for up to 3 days.

Notes

• Swap chicken for tuna or tofu if preferred.
• Add avocado for extra healthy fats.
• Dressing stays fresh for 3 days in the fridge.
• Find more meal prep ideas on our Pinterest account.

Nutrition

• Serving Size: 1 bowl
• Calories: 320
• Sugar: 4g
• Sodium: 380mg
• Fat: 8g
• Saturated Fat: 2g
• Unsaturated Fat: 4g
• Trans Fat: 0g
• Carbohydrates: 12g
• Fiber: 4g
• Protein: 32g
• Cholesterol: 75mg