The #1 High-Protein Upgrade for Your Salad, According to a Vegetarian

A salad is the ultimate customizable lunch, dinner or side dish. It typically starts with lettuce and continues with add-ins like veggies, fruits, grains, protein, nuts, seeds and dressings. With so many options, a salad can range from a light side dish to a satisfying stand-alone meal. 

Not only should it include an array of fruits and vegetables, but a healthy salad also needs protein to keep you full. As a longtime vegetarian and dietitian, I add one particular plant-based protein to almost every salad I make. These legumes are satiating, versatile, affordable and convenient. Any guesses?

Lentils are the high-protein upgrade I add to every salad to satisfy hunger. Without a doubt, you’ll always find a bag of dried lentils or a can of precooked lentils in my cupboard for when hunger strikes. 

Lentils Pack a Protein Punch

I’ve been a vegetarian for more than a decade, so I don’t discriminate when it comes to meatless proteins. I love a variety of soy, beans, legumes, nuts and seeds, but lentils steal the show for me. Not only are they inexpensive and versatile but they also taste good and are naturally high in protein and fiber. They come in several varieties, such as red, green, brown and black. Red lentils are too soft for salads, but the other colors add nutrients and a tasty bite to a hearty salad. 

One cup of cooked lentils has 18 grams of protein and a whopping 16 grams of fiber. Lentils are also a good source of potassium and an excellent source of folate. Potassium plays a role in regulating blood pressure and hydration, while folate supports red blood cell formation and healthy pregnancy.

Lastly, lentils are also packed with iron, a nutrient that isn’t as abundant in plant-based foods and plays a large role in blood oxygen levels. Without enough iron, you may experience headaches, fatigue, dizziness or cold. Plant-based iron isn’t as well absorbed as iron from meat sources, so the National Institutes of Health actually recommend that vegetarians eat more than 1.8 times the recommended dietary allowance (RDA) of iron (about 32 milligrams) daily to avoid iron-deficiency anemia.

Since lentils deliver big in the protein and iron department, they are a welcome addition to any vegetarian diet. Plus, adding them to a salad increases the satiety factor of the meal. 

What Kind of Lentils to Buy

Besides the different varieties of lentils, there are a multitude of ways you may find lentils in the store. Dried lentils are the most common and inexpensive version of this legume, and they take 15 to 20 minutes to cook. Dried lentils don’t contain anything but the lentils, so you know they’re a healthy plant-based option. However, overcooking dried lentils results in a mushy mess, so follow the cooking directions carefully. 

Canned lentils are precooked and packed in a salty liquid for preservation. To eat, open the can and rinse the lentils under cold water. Rinsing does not remove all of the salt, so canned lentils do have some added sodium. Some stores, like Trader Joe’s, sell refrigerated steamed lentils. These are also packed in a brine, so they also contain some salt. 

Choose the lentil variety that works for you. My suggestion is to always have a bag of dried lentils or a can of lentils in the pantry for a quick vegetarian high-protein salad. If you love lentils and use them often, the refrigerated steamed variety are also great to keep on hand.

Formula to Build a Healthy Vegetarian Salad

Now that you know what protein to add to your vegetarian salad, it’s time to start assembling. This healthy salad formula is applicable to all sorts of salads, but here are some ways to make it veggie-friendly. 

Salad greens: 3 cups

Select one or more of kale, spinach, romaine, spring mix, escarole or arugula.

Fruits and veggies: at least ½ cup of fruits and/or vegetables

Mix and match your favorite fruits and vegetables, including what’s in season. Think outside the box with ingredients like cooked sweet potato, roasted beets, berries, watermelon and more. 

Grains or starch: ½ cup

Opt for whole grains, like quinoa, farro, bulgur, wheat berries and brown rice.

Lean protein: 3 to 6 ounces or ½ to 1 cup

Vegetarian proteins are lower in calories and saturated fat than animal proteins, so mix and match a variety. Include options like lentils, black beans, chickpeas, white beans and tofu. 

Cheese and garnish: ½ ounce each

Feel free to top your salad with cheese and/or nuts, but be mindful that these calories add up quickly. The fat in these garnishes contributes to satiety, but it may put you over your daily calorie allotment. Stick to a ½-ounce serving of each, especially if you’re on a weight-loss journey. 

Dressing: 2 tablespoons

Finish your salad with a couple of tablespoons of dressing, such as this simple vinaigrette. 

The Bottom Line

Lentils are my go-to ingredient for giving a salad a protein upgrade. They are rich in protein, fiber, potassium, folate and iron, and they are affordable and easy to use. Plus, lentils offer a satiety factor that is often lacking from a simple leafy green salad. Keep a bag or can of lentils in your pantry for a simple meatless meal anytime.