17 Hearty Vegetarian Dinner Salads Packed with Protein

These protein-rich vegetarian salads prove that meatless meals can be incredibly satisfying and filling. Each recipe combines fresh vegetables with plant-based proteins like tofu, chickpeas, and quinoa.

From crispy tofu bowls to hearty grain salads, these dinner-worthy creations will keep you energized and satisfied all evening long.

01. Zesty Lime Tofu Power Salad

Crispy pan-seared tofu meets fresh vegetables in this protein-packed vegan salad. Perfect for meal prep and busy weeknight dinners.

Ingredients: 1 block extra-firm tofu, 4 cups mixed greens, 1 cucumber diced, 1 bell pepper sliced, 1 cup cherry tomatoes, 2 carrots julienned, 3 tablespoons lime juice, 2 tablespoons olive oil, 1 tablespoon soy sauce, 1 teaspoon honey, salt and pepper to taste.

How To Make Zesty Lime Tofu Power Salad

1. Press tofu between paper towels for 15 minutes to remove excess moisture, then cut into ¾-inch cubes. Heat 2 tablespoons oil in a large skillet over medium-high heat until shimmering.

2. Add tofu cubes in a single layer and cook undisturbed for 4-5 minutes until golden brown on bottom. Flip carefully and cook another 3-4 minutes until crispy on all sides.

3. Whisk together lime juice, remaining olive oil, soy sauce, honey, salt and pepper in a small bowl until well combined. Taste and adjust seasoning as needed.

4. Combine mixed greens, cucumber, bell pepper, cherry tomatoes, and carrots in a large bowl. Add crispy tofu and drizzle with dressing just before serving.

02. Massaged Kale Bowl with Sweet Potato and Black Beans

Tender massaged kale forms the base for this nutrient-dense salad loaded with roasted vegetables. The combination of quinoa and black beans delivers complete protein.

Ingredients: 6 cups chopped kale leaves, 2 large sweet potatoes cubed, 1 can black beans drained, 1 cup cooked quinoa, ½ cup crumbled feta cheese, ¼ cup pepitas, 2 shallots sliced, 3 tablespoons olive oil, 2 tablespoons lemon juice, 1 tablespoon maple syrup, salt and pepper.

How To Make Massaged Kale Bowl with Sweet Potato and Black Beans

1. Preheat oven to 425°F. Toss cubed sweet potatoes and sliced shallots with 2 tablespoons olive oil, salt and pepper. Spread on baking sheet and roast for 25-30 minutes until caramelized.

2. Remove thick stems from kale and chop leaves finely. Place in large bowl with remaining olive oil and massage with your hands for 2-3 minutes until leaves soften and darken.

3. Whisk together lemon juice, maple syrup, salt and pepper for dressing. Add roasted sweet potatoes, black beans, quinoa, and feta to massaged kale.

4. Drizzle with dressing and toss gently to combine. Top with pepitas for crunch and serve immediately while sweet potatoes are still warm.

03. Rainbow Veggie Bowls with Creamy Peanut Sauce

Colorful seasonal vegetables meet nutty bulgur wheat in these meal-prep friendly bowls. The rich peanut sauce ties everything together beautifully.

Ingredients: 1 cup bulgur wheat, 2 cups shredded purple cabbage, 2 large carrots julienned, 1 red bell pepper sliced, 1 cucumber diced, 1 cup edamame shelled, ¼ cup natural peanut butter, 2 tablespoons rice vinegar, 1 tablespoon soy sauce, 1 teaspoon sesame oil, 1 teaspoon fresh ginger grated.

How To Make Rainbow Veggie Bowls with Creamy Peanut Sauce

1. Cook bulgur according to package directions, usually 15-20 minutes in boiling water until tender. Drain well and let cool completely before assembling bowls.

2. Prepare all vegetables by shredding cabbage, julienning carrots, slicing bell pepper, and dicing cucumber. Cook edamame according to package directions if using frozen.

3. Whisk together peanut butter, rice vinegar, soy sauce, sesame oil, and grated ginger in a small bowl. Add 2-3 tablespoons warm water to thin if needed.

4. Divide bulgur among four containers, then arrange vegetables in colorful sections over top. Pack peanut sauce separately and drizzle over bowls just before eating.

04. Green Goddess Chickpea Power Salad

Creamy avocado-based green goddess dressing coats crisp vegetables and protein-rich chickpeas. This refreshing salad feels indulgent while being incredibly nutritious.

Ingredients: 1 can chickpeas drained, 2 large cucumbers diced, 2 cups cherry tomatoes halved, 4 oz Swiss cheese cubed, 4 cups mixed greens, 1 ripe avocado, ¼ cup buttermilk, 2 tablespoons fresh herbs mixed, 1 tablespoon lemon juice, 1 garlic clove minced, salt and pepper.

How To Make Green Goddess Chickpea Power Salad

1. Rinse and drain chickpeas thoroughly, then pat dry with paper towels. For extra flavor, toss with a pinch of salt and let sit while preparing other ingredients.

2. Make green goddess dressing by blending avocado, buttermilk, fresh herbs, lemon juice, minced garlic, salt and pepper until smooth and creamy. Add water if too thick.

3. Combine diced cucumbers, halved cherry tomatoes, cubed Swiss cheese, and chickpeas in a large bowl. The variety of textures makes each bite interesting.

4. Add mixed greens and toss gently with enough dressing to coat everything lightly. Serve immediately with extra dressing on the side for those who want more.

05. Thai-Inspired Chopped Salad with Spicy Sriracha Tofu

Bold Thai flavors meet crispy sriracha-glazed tofu in this make-ahead friendly salad. The hearty vegetables hold up beautifully to the tangy dressing.

Ingredients: 1 block extra-firm tofu cubed, 6 cups hearty salad mix, 2 tablespoons sriracha sauce, 1 tablespoon soy sauce, 1 tablespoon rice vinegar, 1 tablespoon sesame oil, 1 teaspoon fresh ginger grated, 2 tablespoons vegetable oil, 1 tablespoon lime juice, 1 teaspoon brown sugar.

How To Make Thai-Inspired Chopped Salad with Spicy Sriracha Tofu

1. Press tofu for 20 minutes, then cut into bite-sized cubes. Heat vegetable oil in large skillet over medium-high heat and cook tofu until golden on all sides, about 8 minutes total.

2. Mix sriracha, soy sauce, and brown sugar in small bowl. Add to crispy tofu and toss until evenly coated. Cook 1-2 minutes more until glaze thickens slightly.

3. Whisk together rice vinegar, sesame oil, grated ginger, and lime juice for dressing. The bright acidity balances the spicy tofu perfectly.

4. Place hearty salad mix in large bowl and top with glazed tofu. Drizzle with dressing and toss well. This salad actually improves after sitting for 30 minutes.

06. Mediterranean Orzo Salad with Chickpeas

Tender orzo pasta combines with chickpeas and artichoke hearts in this Greek-inspired salad. Fresh dill and tangy feta cheese complete the Mediterranean experience.

Ingredients: 1½ cups orzo pasta, 1 can chickpeas drained, 1 jar artichoke hearts quartered, ½ cup crumbled feta cheese, ¼ cup fresh dill chopped, 3 tablespoons olive oil, 2 tablespoons lemon juice, 1 garlic clove minced, ½ teaspoon dried oregano, salt and pepper.

How To Make Mediterranean Orzo Salad with Chickpeas

1. Cook orzo in salted boiling water according to package directions until al dente, usually 8-10 minutes. Drain and rinse with cold water to stop cooking process.

2. Drain and quarter artichoke hearts, removing any tough outer leaves. Rinse chickpeas thoroughly and pat dry for better texture in the finished salad.

3. Whisk together olive oil, lemon juice, minced garlic, oregano, salt and pepper in large bowl. The garlic will mellow as the salad sits.

4. Add cooled orzo, chickpeas, artichoke hearts, and fresh dill to dressing. Toss well, then gently fold in crumbled feta just before serving to prevent it from breaking apart.

07. Pan-Seared Falafel Salad with Tahini Dressing

Crispy homemade falafel tops fresh greens in this healthier take on the classic Middle Eastern dish. Pan-searing uses less oil while maintaining that perfect crispy exterior.

Ingredients: 1 cup dried chickpeas soaked overnight, 6 cups mixed greens, ¼ cup fresh parsley, 2 garlic cloves, 1 small onion quartered, 2 tablespoons tahini, 2 tablespoons lemon juice, 1 teaspoon ground cumin, 3 tablespoons olive oil, salt and pepper, 2 tablespoons flour.

How To Make Pan-Seared Falafel Salad with Tahini Dressing

1. Drain soaked chickpeas and pulse in food processor with parsley, garlic, onion, cumin, salt and pepper until coarsely ground but not pureed. Mixture should hold together when squeezed.

2. Stir in flour and form mixture into 16 small balls, then flatten slightly into patties. Let rest 10 minutes to firm up before cooking.

3. Heat 2 tablespoons olive oil in large skillet over medium heat. Cook falafel patties in batches for 3-4 minutes per side until golden brown and crispy.

4. Whisk tahini, lemon juice, remaining olive oil, and 2-3 tablespoons water until smooth for dressing. Serve warm falafel over mixed greens with tahini dressing drizzled on top.

08. Quick Couscous Chickpea Salad

Fluffy couscous and tender chickpeas create a satisfying base for this Mediterranean-inspired salad. The fresh basil vinaigrette adds bright, herbaceous flavor.

Ingredients: 1 cup couscous, 1 can chickpeas drained, ¼ cup fresh basil leaves, 3 tablespoons olive oil, 2 tablespoons red wine vinegar, 1 garlic clove minced, ½ cup cherry tomatoes halved, ¼ cup red onion diced, salt and pepper.

How To Make Quick Couscous Chickpea Salad

1. Prepare couscous according to package directions, usually by adding 1¼ cups boiling water and letting stand covered for 5 minutes. Fluff with fork and cool completely.

2. Make basil vinaigrette by blending fresh basil, olive oil, red wine vinegar, minced garlic, salt and pepper until smooth and bright green in color.

3. Combine cooled couscous, drained chickpeas, halved cherry tomatoes, and diced red onion in large bowl. The vegetables add great texture contrast to the fluffy couscous.

4. Pour basil vinaigrette over salad and toss well to distribute flavors evenly. Let sit 15 minutes before serving to allow couscous to absorb the dressing.

09. Warm Spinach Salad with Roasted Chickpeas and Tomatoes

Roasted tomatoes and onions create a syrupy base for this warm spinach salad. The concentrated flavors from roasting make this simple dish absolutely incredible.

Ingredients: 6 cups fresh spinach leaves, 1 can chickpeas drained, 2 cups cherry tomatoes, 1 large red onion sliced, 4 tablespoons olive oil, 2 tablespoons balsamic vinegar, 1 teaspoon dried thyme, ¼ cup goat cheese crumbled, salt and pepper.

How To Make Warm Spinach Salad with Roasted Chickpeas and Tomatoes

1. Preheat oven to 425°F. Toss cherry tomatoes, sliced red onion, and drained chickpeas with 3 tablespoons olive oil, thyme, salt and pepper on large baking sheet.

2. Roast for 25-30 minutes until onion edges are deeply caramelized and tomato juices have reduced to a syrupy consistency on the pan. This concentrated flavor is key.

3. Place fresh spinach leaves in large serving bowl. The heat from the roasted vegetables will gently wilt the spinach when combined.

4. Immediately add hot roasted vegetables and pan juices to spinach, tossing gently. Drizzle with balsamic vinegar and remaining olive oil, then top with crumbled goat cheese before serving.

10. Vegan Caesar Salad with Crispy Tofu Croutons

Crispy seasoned tofu replaces traditional croutons in this plant-based Caesar salad. Lacinato kale provides the perfect sturdy base for the creamy cashew-based dressing.

Ingredients: 8 cups lacinato kale chopped, 1 block extra-firm tofu cubed, ½ cup raw cashews soaked, 3 tablespoons lemon juice, 2 tablespoons nutritional yeast, 1 tablespoon Dijon mustard, 2 garlic cloves, 3 tablespoons olive oil, 1 teaspoon capers, salt and pepper.

How To Make Vegan Caesar Salad with Crispy Tofu Croutons

1. Press tofu for 20 minutes, then cut into ¾-inch cubes. Toss with 1 tablespoon olive oil, salt and pepper. Bake at 400°F for 25-30 minutes until golden and crispy.

2. Soak cashews in hot water for 15 minutes to soften. Drain and blend with lemon juice, nutritional yeast, Dijon mustard, garlic, capers, and 3-4 tablespoons water until creamy.

3. Remove thick stems from lacinato kale and chop leaves into bite-sized pieces. The flat leaves are much more tender than regular kale when eaten raw.

4. Massage kale with remaining olive oil for 2 minutes until softened. Add cashew Caesar dressing and toss well. Top with crispy tofu croutons and serve immediately.

11. Crispy Pea Fritter Garden Salad

Golden pan-fried pea fritters add protein and crunch to this fresh spring salad. The mint and lemon in the fritters complement the greens beautifully.

Ingredients: 1½ cups frozen peas thawed, 6 cups mixed spring greens, ¼ cup fresh mint chopped, ½ cup panko breadcrumbs, 1 large egg, 1 tablespoon lemon zest, 3 tablespoons olive oil, 2 tablespoons lemon juice, 1 teaspoon Dijon mustard, salt and pepper.

How To Make Crispy Pea Fritter Garden Salad

1. Mash thawed peas with fork until mostly smooth but still chunky. Mix in chopped mint, panko breadcrumbs, egg, lemon zest, salt and pepper until mixture holds together.

2. Form pea mixture into 8 small patties using your hands. Let rest 10 minutes to help them hold together better during cooking.

3. Heat 2 tablespoons olive oil in large skillet over medium heat. Cook pea fritters for 3-4 minutes per side until golden brown and crispy on both sides.

4. Whisk remaining olive oil with lemon juice and Dijon mustard for dressing. Toss spring greens with dressing and top with warm crispy pea fritters for the best texture contrast.

12. Colorful Edamame Beet Salad

Vibrant roasted beets and protein-rich edamame create a nutritional powerhouse salad. The earthy sweetness of beets pairs perfectly with fresh herbs.

Ingredients: 4 medium beets trimmed, 6 cups mixed greens, 1 cup shelled edamame, ¼ cup fresh cilantro chopped, 3 tablespoons olive oil, 2 tablespoons apple cider vinegar, 1 tablespoon honey, 1 teaspoon Dijon mustard, ¼ cup toasted walnuts, salt and pepper.

How To Make Colorful Edamame Beet Salad

1. Wrap beets individually in foil and roast at 400°F for 45-60 minutes until tender when pierced with knife. Cool completely, then peel and dice into bite-sized pieces.

2. Cook edamame according to package directions if using frozen, usually 3-4 minutes in boiling water. Drain and rinse with cold water to stop cooking.

3. Whisk together olive oil, apple cider vinegar, honey, and Dijon mustard until well combined. Season with salt and pepper to taste.

4. Combine mixed greens, roasted beets, edamame, and fresh cilantro in large bowl. Drizzle with dressing and top with toasted walnuts for extra crunch and healthy fats.

13. Southwestern Pasta Salad

Creamy green salsa dressing coats tender pasta and black beans in this Tex-Mex inspired salad. Perfect for potlucks and meal prep.

Ingredients: 12 oz rotini pasta, 1 can black beans drained, 1 cup corn kernels, 1 bell pepper diced, ½ cup green salsa, ¼ cup sour cream, 2 tablespoons lime juice, ½ cup shredded cheddar cheese, ¼ cup fresh cilantro chopped, salt and pepper.

How To Make Southwestern Pasta Salad

1. Cook rotini pasta in salted boiling water according to package directions until al dente. Drain and rinse with cold water to cool completely.

2. Mix green salsa, sour cream, and lime juice in small bowl until smooth and creamy. This lighter dressing won’t weigh down the pasta.

3. Combine cooled pasta, black beans, corn kernels, and diced bell pepper in large bowl. The colorful vegetables make this salad visually appealing.

4. Pour dressing over pasta mixture and toss well. Add shredded cheddar cheese and fresh cilantro, mixing gently to combine. Chill 30 minutes before serving for best flavor.

14. Farro Salad with Arugula and Pistachios

Nutty farro grain provides a hearty base for peppery arugula and tender artichokes. Crunchy pistachios add the perfect finishing touch to this Mediterranean-inspired dish.

Ingredients: 1½ cups cooked farro, 4 cups fresh arugula, 1 jar artichoke hearts quartered, ½ cup shelled pistachios, ¼ cup dried cranberries, 3 tablespoons olive oil, 2 tablespoons lemon juice, ¼ cup Parmesan cheese grated, salt and pepper.

How To Make Farro Salad with Arugula and Pistachios

1. Use pre-cooked farro or cook 1 cup dry farro in salted water for 25-30 minutes until tender but still chewy. Drain well and cool to room temperature.

2. Quarter artichoke hearts and pat dry with paper towels to remove excess moisture. Roughly chop pistachios for better distribution throughout the salad.

3. Whisk olive oil and lemon juice together in the serving bowl you’ll use for the salad. This saves on cleanup and helps coat everything evenly.

4. Add cooled farro, arugula, artichoke hearts, pistachios, and cranberries to bowl. Toss well, then sprinkle with grated Parmesan cheese just before serving for maximum flavor impact.

15. Spinach Artichoke Salad with Parmesan Vinaigrette

This salad captures all the flavors of the beloved warm dip in fresh, healthy form. Hard-boiled eggs add extra protein and richness.

Ingredients: 6 cups fresh spinach leaves, 1 jar artichoke hearts drained, 4 hard-boiled eggs sliced, ½ cup Parmesan cheese grated, 3 tablespoons olive oil, 2 tablespoons white wine vinegar, 1 garlic clove minced, 1 teaspoon Dijon mustard, ¼ cup toasted pine nuts, salt and pepper.

How To Make Spinach Artichoke Salad with Parmesan Vinaigrette

1. Hard-boil eggs by placing in cold water, bringing to boil, then removing from heat and letting sit covered for 12 minutes. Cool in ice water before peeling and slicing.

2. Drain artichoke hearts thoroughly and cut into bite-sized pieces. Pat dry with paper towels to prevent the salad from becoming watery.

3. Make Parmesan vinaigrette by whisking olive oil, white wine vinegar, minced garlic, Dijon mustard, and half the grated Parmesan cheese until emulsified.

4. Combine fresh spinach and artichoke hearts in large bowl. Add vinaigrette and toss gently. Top with sliced eggs, remaining Parmesan, and toasted pine nuts before serving.

16. Quinoa Chickpea Bowl with Red Pepper Hummus Dressing

Protein-packed quinoa and chickpeas get dressed up with creamy roasted red pepper hummus. Crunchy sunflower seeds add the perfect textural contrast.

Ingredients: 1 cup quinoa cooked, 1 can chickpeas drained, 4 cups mixed greens, ½ cup roasted red pepper hummus, ¼ cup sunflower seeds, 2 tablespoons lemon juice, 2 tablespoons olive oil, 1 cucumber diced, ½ red onion thinly sliced, salt and pepper.

How To Make Quinoa Chickpea Bowl with Red Pepper Hummus Dressing

1. Cook quinoa according to package directions, using vegetable broth instead of water for extra flavor. Let cool completely before assembling the salad.

2. Thin roasted red pepper hummus with lemon juice and olive oil, whisking until smooth and pourable. Add water if needed to reach dressing consistency.

3. Rinse chickpeas and pat dry thoroughly. For extra flavor, toss with a pinch of salt and pepper while preparing other ingredients.

4. Layer mixed greens in serving bowls, then top with quinoa, chickpeas, diced cucumber, and sliced red onion. Drizzle with hummus dressing and sprinkle with sunflower seeds.

17. Fresh Caprese Pasta Salad

Classic caprese flavors shine in this pasta salad featuring fresh mozzarella pearls and ripe tomatoes. The bright basil vinaigrette ties everything together perfectly.

Ingredients: 12 oz penne pasta, 8 oz fresh mozzarella pearls, 2 cups cherry tomatoes halved, ¼ cup fresh basil leaves, 3 tablespoons olive oil, 2 tablespoons balsamic vinegar, 1 garlic clove minced, 1 teaspoon Italian seasoning, salt and pepper.

How To Make Fresh Caprese Pasta Salad

1. Cook penne pasta in salted boiling water until al dente according to package directions. Drain and rinse with cold water to stop cooking and cool completely.

2. Halve cherry tomatoes and let them drain in a colander for 10 minutes to remove excess liquid that could make the salad watery.

3. Make basil vinaigrette by whisking olive oil, balsamic vinegar, minced garlic, and Italian seasoning. Chiffonade fresh basil leaves by rolling and slicing into thin ribbons.

4. Combine cooled pasta, mozzarella pearls, and drained tomatoes in large bowl. Add basil ribbons and vinaigrette, tossing gently to avoid breaking the delicate mozzarella.

Final Thoughts

These protein-rich vegetarian salads prove that plant-based meals can be both satisfying and delicious. Each recipe offers a complete nutritional profile while delivering amazing flavors.

From crispy tofu to hearty grains, these salads will keep you energized and excited about meatless cooking adventures.