With spring in full swing and summer just around the corner, there’s truly nothing quite as satisfying as a refreshing salad packed with vegetables. Luckily, salads are one of the best meals you can eat to stay healthy, keep your calorie count low, boost your metabolism, and maintain all the energy you need to tackle your workouts for weight loss. But it’s not enough to just throw some vegetables on a plate and call it a salad—you’ll need some protein to help you stay satiated throughout the day and avoid overeating later on.
To learn more about high-protein toppings you can add to your spring salad to shed pounds this month, we spoke with Laura M. Ali, a registered dietitian and a culinary nutritionist based in Pittsburgh, PA. She said that there are 5 high-protein toppings she recommends adding to your spring salad for weight loss: cottage cheese, canned tuna, salmon, or sardines, diced or shredded chicken breast, beans (like chickpeas, cannellini beans, and black beans), and farro. These toppings are high in protein but low in unnecessary sugars, fats, and calories. Read on to learn more about these toppings!
1. Cottage Cheese
No Greek salad is complete without cottage cheese! This low-calorie dairy is versatile and can be enjoyed as an ingredient in many different recipes or on its own. Cottage cheese is generally considered a fresh cheese, so it does not undergo an aging or ripening process to develop flavor. It's made from the curds of various levels of pasteurized cow's milk. This high-protein salad topping can be made from nonfat, reduced-fat, or regular milk.
"Low-fat cottage cheese is packed with nutrition and easy on calories. A half cup has 12g of protein and about 90 calories," Ali says. Cottage cheese provides more protein than yogurt. "It also has about 30% of the daily value for vitamin B12, a vitamin that helps keep your energy levels up and may help with metabolism." Noted!
2. Canned Tuna, Salmon, Or Sardines
Another popular salad topping that packs quite a protein punch is canned seafood including tuna, salmon, and sardines. Not only are they tasty, but canned seafood is a convenient protein option for salads because they come in pre-portioned pouches or cans that are easy to take on the go.
"A serving may contain 80 to 200 calories, 0 to 10g of fat, and 10 to 20g of protein and heart-healthy omega-3s," Ali says. "They are also one of the few natural sources of vitamin D, which helps support healthy bones and our immune system. Many of these shelf-stable seafood options are available in a variety of flavors and some may be packed in oil." While this may seem counterintuitive for weight loss, the oil in seafood can replace the need for extra dressings and oil. So, it can actually help reduce the total calories and fat in your salad.
3. Diced Or Shredded Chicken Breast
While fried chicken is undeniably damaging to weight loss goals because it's high in saturated fat and trans fat, boiled, roasted, and grilled chicken can be an excellent high-protein topping for your salads. Adding diced or shredded chicken to your salads is also a convenient way to use up any leftovers you have!
"½ cup of roasted chicken breast is packed with protein, containing about 21g, and easy on calories, with just over 100," Ali explains. "It is also a decent source of iron and some B vitamins that are necessary for energy production." Chicken is rich in lean proteins and is a great source of iron for your spring salads.
4. Chickpeas, Cannellini Beans, Or Black Beans
Another high-protein topping you can add to your salads to make them even healthier for weight loss are beans. Beans and legumes are not only rich in plant protein, but they're also loaded with fiber, B vitamins, iron, folate, calcium, potassium, phosphorus, and zinc. The fiber in beans can help keep you feeling fuller longer. Legumes and beans are similar to lean meats that are low in fat.
Some common, metabolism-boosting beans include chickpeas, cannellini beans, black beans, and pinto beans. "They are a great option for anyone wanting to include more plant-based proteins in their diet. Just a ½ cup of chickpeas adds 9g of protein and 8g of fiber," Ali says. Plus, roasted chickpeas are a salty, crunchy snack you can eat for a faster metabolism!
5. Farro
Ali also recommends adding farro to your spring salads for some extra protein. "Farro is a grain that is high in protein and fiber. It is a wheat grain that has a nutty flavor and is another excellent plant-based protein option for salads. It can easily be mixed with beans or lentils for a delicious salad topping. Just ¼ cup of farro has 6 g of protein and 3 g of fiber," Ali says. It contains more fiber than most popular grains to keep you feeling full throughout the day.
Farro is also a good source of iron and magnesium which helps with regulating blood sugar and blood pressure. It can provide a lot of health benefits if you suffer from diabetes, or want to boost your heart and brain health.
The Bottom Line
At the end of the day, there are so many healthy, high-protein toppings to add to your spring salad for weight loss. While adding cottage cheese and beans can help you shed pounds, Ali says that there are also some common high-protein toppings that are loaded with extra calories and fat. She recommends avoiding "croutons, fried tortilla strips, shredded cheese, and rich, creamy dressings, and bacon bits" if your goal is weight loss. Instead, stick to the healthy high-protein toppings she listed above. Plus, Ali suggests adding chopped fresh herbs like parsley, mint, and oregano to your salads. These garnishes add a burst of flavor that can help reduce the amount of salad dressing you use.
