10 High-Protein Salads You Can Make with Nuts & Dried Fruits
Protein changes a salad from a side dish into a meal that keeps you full for hours. Most people add grilled chicken or eggs, and both work well. But nuts and seeds deliver protein alongside healthy fats, fiber, and micronutrients that animal proteins simply don't provide in the same combination. Pumpkin seeds hit 8 to 9 grams of protein per ounce. Cashews and almonds add 5 to 6 grams. Walnuts contribute 4 grams alongside plant-based omega-3 ALA. Stack nuts with legumes or dairy and a single bowl reaches 10 to 22 grams of protein with no meat required.
Each of the 10 high-protein salads below uses nuts, seeds, and dried fruits available at Nut Cravings, packed fresh at our Monroe, NY facility. Every recipe includes prep time, serving count, full ingredient list, step-by-step instructions, and approximate nutrition per serving.
- Mixed Nut Protein Superfood Bowl - 22g protein
- Pistachio & Dried Kiwi Citrus Salad - 10g protein
- Classic Waldorf with Dried Apples & Walnuts - 12g protein
- Sunflower Seed Kale Caesar - 14g protein
- Italian Pine Nut & Arugula Salad - 9g protein
- Autumn Harvest Pecan & Dried Cranberry Salad - 10g protein
- Asian-Inspired Cashew Noodle Salad - 19g protein
- Mediterranean Almond & Apricot Grain Bowl - 16g protein
- Southwest Pepita & Black Bean Salad - 18g protein
- Classic Spinach & Walnut Power Salad - 11g protein
1. Mixed Nut Protein Superfood Bowl
This is the highest-protein bowl in this collection at 22 grams per serving. Roasted chickpeas, massaged kale, beet, and hemp seeds build a serious protein foundation before the nuts even go on top. Nut Cravings Roasted Mixed Nuts add Brazil nuts, pecans, almonds, hazelnuts, and cashews in a single topping. A tahini-lemon dressing ties the whole bowl together.
Nutrition Per Serving (Approx)
| Calories | Protein | Healthy Fats | Fiber |
|---|---|---|---|
| 520 kcal | 22 grams | 32 grams | 11 grams |
* Approximate values. Actual values vary by exact quantities used. Not medical or dietary advice.
Ingredients
- 2 cups baby spinach
- 2 cups curly kale, stems removed, roughly chopped
- 1 tsp olive oil and a pinch of salt (for massaging kale)
- 1 can (15 oz) chickpeas, rinsed and drained
- 1 tbsp olive oil and 1 tsp each: cumin, smoked paprika, salt (for chickpeas)
- 1 medium beet, roasted or pre-cooked, diced
- 1 cup cucumber, sliced
- 2 tbsp hemp seeds
- 1/3 cup Nut Cravings Roasted Mixed Nuts, roughly chopped
- Dressing: 3 tbsp tahini, 1 tbsp lemon juice, 1 tbsp water, 1 garlic clove minced, salt to taste
Instructions
- Preheat oven to 400F. Toss chickpeas with olive oil, cumin, smoked paprika, and salt. Spread on a baking sheet and roast 20 minutes until crispy. Cool slightly.
- Massage chopped kale with 1 tsp olive oil and a pinch of salt for 2 to 3 minutes until it softens and darkens in color.
- Whisk together tahini, lemon juice, water, and garlic. Thin with extra water one tablespoon at a time until it pours easily.
- Build the bowl with massaged kale and spinach as the base. Arrange chickpeas, diced beet, and cucumber on top.
- Sprinkle hemp seeds across the bowl, then scatter the roughly chopped mixed nuts over everything.
- Drizzle tahini dressing generously and serve immediately.
Roast a double batch of chickpeas on Sunday. They stay crispy for 3 to 4 days stored in an open container at room temperature and make the best salad topper or soup garnish all week.
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Roasted Mixed Nuts2. Pistachio & Dried Kiwi Citrus Salad
Citrus segments, avocado, and dried kiwi make this the most visually striking salad in this collection. Pistachios add satisfying crunch and their green color plays off the dried kiwi beautifully. The honey-orange dressing takes 30 seconds and pulls every flavor into the same direction.
Nutrition Per Serving (Approx)
| Calories | Protein | Healthy Fats | Fiber |
|---|---|---|---|
| 370 kcal | 10 grams | 22 grams | 7 grams |
* Approximate values. Not medical or dietary advice.
Ingredients
- 2 cups arugula
- 1 cup mixed greens
- 2 navel oranges or clementines, peeled and segmented
- 1 ripe avocado, sliced
- 1/4 red onion, very thinly sliced
- 1/4 cup Nut Cravings Roasted Pistachios, shelled
- 3 tbsp Nut Cravings Dried Kiwi, roughly chopped
- Dressing: 2 tbsp honey, 2 tbsp fresh orange juice, 1 tbsp olive oil, salt, cracked pepper
Instructions
- Whisk together honey, orange juice, and olive oil. Season with salt and cracked pepper.
- Arrange arugula and mixed greens as the base on a wide plate.
- Fan the avocado slices and orange segments across the greens.
- Scatter the thinly sliced red onion over the top.
- Chop dried kiwi into small pieces and distribute across the salad.
- Add pistachios, drizzle with honey-orange dressing, and serve immediately.
Soak the red onion slices in cold water for 5 minutes before adding. This removes the harsh raw bite while keeping the crunch and flavor intact.
3. Classic Waldorf Salad with Dried Apples & Walnuts
Invented at the Waldorf Astoria Hotel in New York in 1893. This version uses Nut Cravings Dried Apples instead of fresh for a concentrated sweetness that holds up perfectly to the dressing, and raw walnut halves for the signature crunch. A Greek yogurt dressing keeps it lighter than the original mayo version while adding a meaningful protein boost.
Nutrition Per Serving (Approx)
| Calories | Protein | Healthy Fats | Fiber |
|---|---|---|---|
| 360 kcal | 12 grams | 22 grams | 5 grams |
* Approximate values. Not medical or dietary advice.
Ingredients
- 2 cups butter lettuce, roughly torn
- 2 stalks celery, thinly sliced
- 1 cup green grapes, halved
- 1/4 cup Nut Cravings Dried Apples, roughly chopped
- 1/3 cup Nut Cravings Raw Walnut Halves and Pieces
- 1/2 cup plain Greek yogurt
- 1 tbsp lemon juice
- 1 tsp honey
- Salt and white pepper to taste
Instructions
- Whisk together Greek yogurt, lemon juice, and honey. Season with salt and white pepper.
- In a large bowl, combine sliced celery, halved green grapes, and chopped dried apples.
- Fold in the yogurt dressing until everything is lightly coated. Don't over-dress.
- Arrange torn butter lettuce on plates or a platter.
- Spoon the dressed mixture over the lettuce.
- Top generously with raw walnut halves and serve chilled.
Dried apples hold up to the yogurt dressing far better than fresh apple slices, which release water and go soft within minutes. You can make this salad an hour ahead without the texture suffering.
4. Sunflower Seed Kale Caesar
The classic Caesar rebuilt with massaged kale and roasted sunflower seeds replacing the standard romaine and croutons. Kale holds up to dressing without wilting and provides more iron and vitamin K than romaine. Sunflower seeds add crunch and protein that croutons never could.
Nutrition Per Serving (Approx)
| Calories | Protein | Healthy Fats | Fiber |
|---|---|---|---|
| 390 kcal | 14 grams | 25 grams | 5 grams |
* Approximate values. Not medical or dietary advice.
Ingredients
- 4 cups curly kale, stems removed, roughly chopped
- 1 tsp olive oil and a pinch of salt (for massaging kale)
- 1/4 cup grated parmesan
- 1/2 cup whole grain croutons
- 1/3 cup Nut Cravings Roasted Sunflower Seeds
- 3 tbsp Caesar dressing (store-bought or homemade)
- Juice of 1/2 lemon
- Cracked black pepper to taste
Instructions
- Place chopped kale in a large bowl. Drizzle with olive oil and a pinch of salt.
- Massage the kale firmly with your hands for 2 to 3 minutes until it softens and turns a deeper green. This step is not optional.
- Add Caesar dressing and lemon juice to the massaged kale. Toss well to coat every leaf.
- Add croutons and half the parmesan. Toss again.
- Top with Nut Cravings Roasted Sunflower Seeds and the remaining parmesan.
- Finish with cracked black pepper and serve immediately.
Massaging the kale breaks down the cell walls responsible for its tough texture and bitter taste. Two to three minutes of firm pressure transforms raw kale from tough and sharp to tender and pleasant. Do not skip this step.
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Roasted Sunflower Seeds5. Italian Pine Nut & Arugula Salad
Five main ingredients. Ten minutes. Bitter arugula, acidic lemon, salty parmesan, sweet tomatoes, and buttery toasted pine nuts. Each ingredient is doing its exact job and nothing could be replaced here. The pine nut is the most important component. Its richness and mild resinous sweetness is what separates this from any other arugula salad.
Nutrition Per Serving (Approx)
| Calories | Protein | Healthy Fats | Fiber |
|---|---|---|---|
| 310 kcal | 9 grams | 26 grams | 3 grams |
* Approximate values. Not medical or dietary advice.
Ingredients
- 3 cups fresh arugula
- 1/2 cup cherry tomatoes, halved
- 1/4 cup parmesan, shaved with a vegetable peeler
- A handful of fresh basil leaves
- 3 tbsp Nut Cravings Raw Pine Nuts
- Juice of 1 lemon
- 3 tbsp extra-virgin olive oil (best quality you have)
- Salt and cracked black pepper to taste
Instructions
- In a dry skillet over medium heat, toast the pine nuts for 2 to 3 minutes, stirring constantly. Remove the moment they turn light golden. They burn within seconds of that point, so stay at the pan.
- Arrange arugula on a wide plate or shallow bowl.
- Scatter cherry tomatoes and fresh basil across the greens.
- Use a vegetable peeler to shave wide parmesan ribbons over the top.
- Whisk lemon juice with olive oil, a pinch of salt, and cracked pepper.
- Drizzle dressing over the salad and finish with the cooled toasted pine nuts.
With five ingredients, the quality of each one is everything. Use the best extra-virgin olive oil in your kitchen for this one. A fruity, peppery oil is the difference between good and exceptional here.
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Raw Pine Nuts (Pignolias)6. Autumn Harvest Pecan & Dried Cranberry Salad
Roasted butternut squash, tangy goat cheese, sweet-tart dried cranberries, and crunchy pecans in one bowl. Every flavor contrast is intentional: sweet squash against tart cranberries, creamy goat cheese against crunchy pecans. The maple-dijon dressing is three ingredients whisked in 60 seconds.
Nutrition Per Serving (Approx)
| Calories | Protein | Healthy Fats | Fiber |
|---|---|---|---|
| 440 kcal | 10 grams | 30 grams | 7 grams |
* Approximate values. Not medical or dietary advice.
Ingredients
- 3 cups mixed greens (arugula, spinach, or spring mix)
- 1 cup butternut squash, cubed
- 1 tbsp olive oil (for roasting squash)
- 1/3 cup goat cheese, crumbled
- 1/4 red onion, thinly sliced
- 1/4 cup Nut Cravings Roasted Pecans
- 3 tbsp dried cranberries from the Nut Cravings Dried Fruits collection
- Dressing: 2 tbsp maple syrup, 1 tbsp Dijon mustard, 2 tbsp apple cider vinegar, salt and pepper
Instructions
- Preheat oven to 400F. Toss squash with olive oil, salt, and pepper. Roast 20 minutes until tender and lightly caramelized at the edges. Cool slightly.
- Whisk together maple syrup, Dijon mustard, and apple cider vinegar for the dressing.
- Arrange mixed greens in a wide bowl or on a platter.
- Top with roasted squash, sliced red onion, and crumbled goat cheese.
- Add dried cranberries across the salad.
- Finish with roasted pecans and drizzle the maple-dijon dressing generously over everything.
For entertaining, arrange the ingredients in separate sections across the platter rather than tossing. The visual of squash, greens, goat cheese, pecans, and cranberries in distinct areas makes a noticeably better impression than a tossed salad.
7. Asian-Inspired Cashew Noodle Salad
Cold soba noodles, shredded cabbage, edamame, and sesame-ginger dressing in a base that works for lunch prep or a quick weeknight dinner. Roasted cashews are the key topping: their buttery richness balances the acidity of the dressing and the protein keeps the bowl satisfying for hours after eating.
Nutrition Per Serving (Approx)
| Calories | Protein | Healthy Fats | Fiber |
|---|---|---|---|
| 510 kcal | 19 grams | 24 grams | 7 grams |
* Approximate values. Not medical or dietary advice.
Ingredients
- 150g soba or rice noodles, cooked and cooled
- 1 cup purple cabbage, shredded
- 1/2 cup edamame, shelled and cooked
- 1 medium carrot, julienned
- 3 scallions, thinly sliced
- 1/2 cup Nut Cravings Roasted Cashews
- 3 tbsp sesame-ginger dressing (or: 2 tbsp soy sauce, 1 tbsp sesame oil, 1 tsp fresh grated ginger)
- 1 tbsp toasted sesame seeds
Instructions
- Cook soba noodles per package directions. Rinse immediately in cold water, drain thoroughly.
- In a large bowl, combine cold noodles with shredded cabbage, edamame, and julienned carrot.
- Pour the sesame-ginger dressing over the noodles and toss to coat evenly.
- Add the sliced scallions and toss again.
- Top with Nut Cravings Roasted Cashews and toasted sesame seeds just before serving to keep them crunchy.
- Serve cold or at room temperature.
This salad actually improves after 20 to 30 minutes in the fridge as the noodles absorb the dressing. Make it ahead but always add the cashews right before serving so they stay crunchy rather than soggy.
8. Mediterranean Almond & Apricot Grain Bowl
Quinoa or farro gives this bowl a substantial grain base before the nuts and dried fruit go on. Nut Cravings Raw Sliced Almonds add clean crunch and protein, while the chopped Dried Turkish Apricots from Malatya bring a concentrated honey-sweet note that pairs perfectly with the tahini dressing.
Nutrition Per Serving (Approx)
| Calories | Protein | Healthy Fats | Fiber |
|---|---|---|---|
| 490 kcal | 16 grams | 20 grams | 9 grams |
* Approximate values. Not medical or dietary advice.
Ingredients
- 1 cup cooked quinoa or farro, cooled
- 1 cup cucumber, diced
- 1 cup cherry tomatoes, halved
- 1/4 cup Kalamata olives, halved
- 1/4 cup Nut Cravings Raw Sliced Almonds
- 3 tbsp Nut Cravings Dried Turkish Apricots, chopped into small pieces
- Dressing: 2 tbsp tahini, juice of 1 lemon, 1 tbsp olive oil, salt and pepper, water to thin
Instructions
- Spread cooled quinoa or farro as the base of each bowl.
- Arrange diced cucumber, halved cherry tomatoes, and halved Kalamata olives across the grain.
- Chop Dried Turkish Apricots into small pieces and scatter across the bowl.
- Add the raw sliced almonds over everything for crunch.
- Whisk tahini, lemon juice, and olive oil together. Add water one tablespoon at a time until the dressing pours easily. Season with salt and pepper.
- Drizzle tahini dressing over the bowl and serve at room temperature or chilled.
Make a double batch of this tahini dressing. It keeps refrigerated for 5 days and works on roasted vegetables, wraps, grain bowls, and as a dip for raw vegetables. The lemon keeps it bright and fresh across multiple uses.
9. Southwest Pepita & Black Bean Salad
Pumpkin seeds (pepitas) are the highest-protein nut or seed topping you can put on a salad at 8 to 9 grams per ounce. Combined with black beans, avocado, and romaine, this Southwest bowl reaches 18 grams of protein per serving entirely from plants. Bold, colorful, and filling and satisfying.
Nutrition Per Serving (Approx)
| Calories | Protein | Healthy Fats | Fiber |
|---|---|---|---|
| 420 kcal | 18 grams | 22 grams | 12 grams |
* Approximate values. Not medical or dietary advice.
Ingredients
- 2 cups romaine lettuce, chopped
- 1 can (15 oz) black beans, rinsed and drained
- 1/2 cup roasted corn kernels
- 1 ripe avocado, diced
- 1 cup cherry tomatoes, halved
- 1/4 cup Nut Cravings Roasted Pumpkin Seeds (Pepitas)
- 3 tbsp lime-cilantro dressing (or: lime juice, olive oil, fresh cilantro, salt)
- Salt, cumin, and chili flakes to taste
Instructions
- Lay the chopped romaine as the base in a wide bowl.
- Add black beans, roasted corn, halved cherry tomatoes, and diced avocado across the base.
- Sprinkle cumin and chili flakes lightly over the vegetables.
- Scatter the Nut Cravings Roasted Pumpkin Seeds generously across the top.
- Drizzle with lime-cilantro dressing and a fresh squeeze of lime juice.
- Toss lightly, taste for seasoning, and serve immediately.
This salad works brilliantly as a wrap filling. Spoon the dressed salad into a large flour tortilla and fold for a high-protein lunch that travels well. The avocado and black beans give it the body most wraps lack.
10. Classic Spinach & Walnut Power Salad
Baby spinach and walnuts is one of the most nutritionally efficient salad combinations available. Spinach adds iron, vitamin K, and folate. Walnuts add omega-3 ALA, protein, and manganese. Strawberries add vitamin C that helps the body absorb the iron from the spinach. Each ingredient is doing specific nutritional work, and the balsamic vinaigrette ties it together in under 10 minutes.
Nutrition Per Serving (Approx)
| Calories | Protein | Healthy Fats | Fiber |
|---|---|---|---|
| 380 kcal | 11 grams | 28 grams | 6 grams |
* Approximate values. Not medical or dietary advice.
Ingredients
- 3 cups baby spinach, washed
- 1 cup fresh strawberries, sliced
- 1/4 red onion, thinly sliced
- 1/3 cup crumbled feta cheese
- 1/3 cup Nut Cravings Raw Walnut Halves and Pieces, roughly chopped
- 3 tbsp balsamic vinaigrette
- Salt and black pepper to taste
Instructions
- Place baby spinach in a large salad bowl as the base.
- Layer on the sliced strawberries and thinly sliced red onion.
- Crumble feta cheese evenly across the top.
- Roughly chop the raw walnut halves and scatter generously across the salad.
- Drizzle with balsamic vinaigrette and season with salt and pepper.
- Toss gently just before serving to keep everything fresh and crisp.
Toast the walnuts in a dry pan for 2 to 3 minutes before adding. Heat develops the natural oils and deepens the walnut flavor noticeably. Let them cool 2 minutes before adding to the salad so the greens don't wilt.
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Raw Walnut Halves and PiecesReady to Build Your High-Protein Salad?
Every nut, seed, and dried fruit in this guide is available at Nut Cravings, packed fresh at our Monroe, NY facility, OU Kosher certified, and shipped free on orders over $25. From raw walnuts for the Waldorf to roasted pumpkin seeds for maximum protein to dried Turkish apricots for the grain bowl, the full range ships directly to your door.
Why Buy Salad Ingredients from Nut Cravings
Packed Fresh in Monroe, NY
Every order ships from our Monroe, NY packing facility. Nuts and dried fruits arrive at the beginning of their shelf life, not after months in a regional distribution warehouse.
OU Kosher Certified
Third-party certification and ongoing facility audit across the full catalog. An independently verifiable quality signal before your first order.
No Additives, No Preservatives
Raw nuts contain only the nut. Roasted varieties use heat and salt only. No artificial flavors, oils, or preservatives in any product in the range.
Free Shipping Over $25
Stocking multiple nuts and seeds for recipe rotation is more economical with free shipping. Featured on Good Morning America.
Frequently Asked Questions: High-Protein Salads with Nuts
Q: What makes a salad high in protein?
A high-protein salad stacks multiple protein sources. Pumpkin seeds deliver 8 to 9 grams per ounce, the highest of any common salad topping. Cashews and almonds add 5 to 6 grams per ounce. Walnuts contribute 4 grams per ounce alongside omega-3 ALA. Pair any of these with legumes such as chickpeas or black beans, or a dairy source like feta or Greek yogurt, and a single bowl reaches 10 to 22 grams of protein without meat. Each recipe above specifies the exact protein per serving.
Q: Which nuts are highest in protein for salads?
Pumpkin seeds (pepitas) lead at 8 to 9 grams per ounce. Almonds and cashews follow at 5 to 6 grams per ounce. Walnuts and pine nuts deliver 4 grams per ounce. For maximum protein from a nut topping, use pumpkin seeds as your primary topping and combine with a legume base. For flavor variety: cashews work in Asian-style bowls, walnuts in Waldorf and Mediterranean salads, pistachios in citrus salads, and pine nuts in Italian-style arugula preparations.
Q: How do I add protein to a salad without meat?
Most effective plant-based protein additions: pumpkin seeds at 8 to 9g per oz, almonds and cashews at 5 to 6g per oz, walnuts at 4g per oz, chickpeas or black beans at 6 to 9g per half cup, feta or parmesan at 4 to 7g per oz, Greek yogurt in dressings at 9g per serving, and hemp seeds at 10g per three tablespoons. Combining two or three of these is how the 10 recipes above reach 10 to 22 grams of protein per serving.
Q: Are dried fruits good in high-protein salads?
Dried fruits do not add significant protein but they balance the richness of nuts and the bitterness of greens like arugula or kale with natural sweetness, color, and textural contrast. Dried apricots contribute potassium and beta-carotene. Dried kiwi adds vitamin C. Dried apples add fiber and concentrated sweetness. Dried cranberries add anthocyanin antioxidants. They complement the protein sources rather than replace them.
Q: Can I meal prep these high-protein salads?
Several of these recipes work well for meal prep. Key rule: keep dressing off the greens until serving. Store nuts, seeds, and dried fruits separately in a small sealed container. The Asian cashew noodle salad improves in the fridge for 30 minutes but add cashews just before eating. Chickpeas for the superfood bowl stay crispy 3 to 4 days in an open container. Grain bowls hold well with dressing on the side for up to 3 days. Spinach-based salads should be assembled just before eating.
Q: Where can I buy nuts and dried fruits for these salad recipes?
All ingredients in these recipes are available at Nut Cravings, packed fresh at our Monroe, NY facility, OU Kosher certified, with free shipping on orders over $25. The range includes raw and roasted walnut halves and pieces, roasted pumpkin seeds, raw pumpkin seeds, raw sliced almonds, dried Turkish apricots, roasted cashews, raw cashew halves and pieces, raw pine nuts, dried apples, dried kiwi, roasted pistachios, roasted mixed nuts, and more.