A high protein fall salad is the perfect way to enjoy wholesome, flavorful meals as the seasons change. Fall brings an abundance of fresh, colorful produce like roasted squash, crisp apples, earthy beets, and hearty greens—ideal ingredients for building nutrient-packed salads. Combined with protein-rich foods such as grilled chicken, lentils, quinoa, or roasted chickpeas, these salads offer warmth, texture, and nutrition in every bite.
High Protein Fall Salad Ideas
A high protein fall salad is a hearty, nutritious meal packed with seasonal produce and protein-rich ingredients. It’s perfect for cooler days when you crave something filling yet healthy.
Grilled Chicken & Roasted Butternut Squash Salad
This warm and cozy salad is perfect for fall, combining the smokiness of grilled chicken with the natural sweetness of roasted butternut squash. It’s satisfying, protein-rich, and loaded with nutrients.
How to Make: Roast butternut squash with olive oil, salt, and pepper until tender. Grill chicken breasts and slice. Toss mixed greens with goat cheese, pumpkin seeds, roasted squash, and chicken. Drizzle with balsamic vinaigrette.
Ingredients: Grilled chicken breast, roasted butternut squash, mixed greens, goat cheese, pumpkin seeds, balsamic vinaigrette
Per Serving: 420 calories, 18g carbs, 38g protein, 22g fat
Warm Lentil & Kale Salad with Feta
This hearty vegetarian salad offers a warm, earthy flavor from lentils and kale, balanced with creamy feta. It’s ideal for chilly days and packed with plant-based protein.
How to Make: Cook green lentils until just tender. Sauté kale lightly in olive oil with garlic. Combine with lentils, cherry tomatoes, crumbled feta, and a lemon-dijon dressing.
Ingredients: Green lentils, kale, cherry tomatoes, feta cheese, olive oil, garlic, lemon juice, Dijon mustard
Per Serving: 370 calories, 27g carbs, 21g protein, 18g fat
Apple, Quinoa & Turkey Salad
This light yet filling salad brings fall flavors together with lean turkey and sweet apples. Quinoa adds fiber and a protein punch.
How to Make: Cook quinoa and let it cool. Slice turkey breast and apples. Toss together with arugula, dried cranberries, walnuts, and a maple vinaigrette.
Ingredients: Quinoa, sliced turkey breast, apples, arugula, dried cranberries, walnuts, maple vinaigrette
Per Serving: 410 calories, 32g carbs, 30g protein, 16g fat
Roasted Sweet Potato & Black Bean Salad
A colorful, vegan-friendly option rich in fiber and plant protein, this salad features roasted sweet potatoes and protein-packed black beans.
How to Make: Roast cubed sweet potatoes until crispy. Mix with black beans, red onion, avocado, and cilantro. Add a cumin-lime dressing.
Ingredients: Sweet potatoes, black beans, red onion, avocado, cilantro, lime, olive oil, cumin
Per Serving: 390 calories, 35g carbs, 15g protein, 20g fat
Steak & Pomegranate Spinach Salad
Juicy slices of steak on a bed of spinach with pops of pomegranate make this salad festive and filling. It’s ideal for dinner or a holiday side.
How to Make: Grill flank steak and let it rest before slicing. Toss baby spinach with pomegranate seeds, red onion, blue cheese, and walnuts. Top with steak slices and a red wine vinaigrette.
Ingredients: Flank steak, spinach, pomegranate seeds, red onion, blue cheese, walnuts, red wine vinaigrette
Per Serving: 450 calories, 15g carbs, 35g protein, 28g fat
Chickpea, Farro & Roasted Carrot Salad
This protein-rich grain salad brings together chewy farro, roasted carrots, and spiced chickpeas for a filling and flavorful fall meal.
How to Make: Roast carrots and chickpeas with olive oil and spices. Cook farro and mix with baby kale, carrots, chickpeas, and tahini-lemon dressing.
Ingredients: Farro, chickpeas, carrots, baby kale, olive oil, tahini, lemon juice, spices
Per Serving: 400 calories, 36g carbs, 19g protein, 17g fat
Tofu, Beet & Arugula Salad
For a plant-based boost, this salad features roasted beets, crispy tofu, and peppery arugula. It’s colorful, protein-rich, and deliciously tangy.
How to Make: Press tofu, cube, and pan-fry until crispy. Roast beets and slice. Combine with arugula, sunflower seeds, and balsamic glaze.
Ingredients: Firm tofu, beets, arugula, sunflower seeds, olive oil, balsamic glaze
Per Serving: 350 calories, 20g carbs, 22g protein, 21g fat
Salmon & Roasted Brussels Sprout Salad
This savory salad is rich in omega-3s and protein, featuring flaky salmon and crispy roasted Brussels sprouts over hearty greens.
How to Make: Roast Brussels sprouts with olive oil. Cook salmon (baked or pan-seared) and flake into chunks. Toss greens with sprouts, salmon, almonds, and honey-mustard dressing.
Ingredients: Salmon, Brussels sprouts, mixed greens, sliced almonds, olive oil, honey-mustard dressing
Per Serving: 430 calories, 14g carbs, 34g protein, 28g fat
Egg & Avocado Fall Harvest Salad
Quick and nourishing, this salad combines hard-boiled eggs and creamy avocado with roasted fall vegetables and grains like barley or quinoa.
How to Make: Boil eggs, slice avocado. Roast seasonal veggies like squash or cauliflower. Combine with grains, baby spinach, and a citrus vinaigrette.
Ingredients: Eggs, avocado, roasted veggies, quinoa or barley, spinach, citrus vinaigrette
Per Serving: 390 calories, 26g carbs, 20g protein, 24g fat
Cottage Cheese & Pear Power Bowl
This sweet and savory salad is perfect for a lighter high-protein meal. Cottage cheese pairs beautifully with juicy pear and crunchy walnuts.
How to Make: Slice ripe pears and arrange over a bed of mixed greens. Top with a generous scoop of cottage cheese, walnuts, and a drizzle of honey or balsamic.
Ingredients: Cottage cheese, pear, mixed greens, walnuts, honey or balsamic glaze
Per Serving: 340 calories, 24g carbs, 25g protein, 18g fat
Conclusion
High protein fall salads are the perfect way to enjoy seasonal flavors while staying nourished and satisfied. With hearty ingredients like roasted veggies, lean meats, whole grains, and plant-based proteins, these salads offer a delicious balance of taste and nutrition. Whether you’re looking for a cozy lunch, a filling dinner, or a meal-prep option, these salads are easy to customize and full of fall goodness. Embrace the season with vibrant, protein-packed bowls that fuel your body and delight your taste buds.
I’m a Food Scientist with a passion for crafting delicious and innovative recipes. At Tasty Scroll, I blend science with creativity to develop dishes that are as enjoyable to make as they are to eat. Whether it’s perfecting textures, enhancing flavors, or experimenting with new ingredients, I love sharing my culinary discoveries with you. Join me on this flavorful journey let’s cook up something amazing together!