15 hearty salads that work as a main meal, not a side

Salads don’t need to be meagre meals that leave you raiding the fridge an hour later. These vibrant, substantial salads are packed with nutritious, satisfying ingredients to keep you full and energised. Whether you’re craving something lighter yet filling or simply fancy a big salad for dinner, these recipes deliver on both flavour and sustenance, with plenty of fibre and protein to boot.

For more nourishing salad recipes, check out our comprehensive salad recipes, healthy salad recipes and vegetarian salad ideas. We also have our guide to the best foods that could boost your brainpower.

Tahini chicken caesar salad

Shredded rotisserie chicken is paired with crisp lettuce, anchovies, sourdough croutons and a creamy tahini dressing, offering plenty of protein for a deliciously nutty twist on the classic caesar.

Japanese-style rice salad

Hot-smoked salmon, avocado and cucumber are mixed with rice for a light yet substantial salad that’s rich in healthy fats and protein.

Chargrilled bang bang chicken noodle salad

Butterflied chicken, rice noodles and crunchy veg are coated in a creamy, spicy peanut sauce – full of contrasting textures and bold flavours.

Classic cobb salad

This American-inspired salad is loaded with chicken, bacon, avocado, eggs and blue cheese, making every forkful packed with protein and good fats.

Crispy rice and tofu salad

Crispy rice and golden tofu cubes are combined with fresh veg and a tangy dressing, providing plant-based protein and fibre plus a satisfying crunch.

Chicken, wild rice and carrot salad

Wild rice, shredded chicken and carrot ribbons are tossed with a tangy-sweet dressing, offering a good dose of protein with a lovely crunch.

Giant couscous salad with hot smoked fish

Hot-smoked fish and giant couscous create a filling base, with plenty of fresh herbs and lemon for a meal that’s both hearty and refreshing.

Smoked mackerel caesar salad

Smoked mackerel adds punchy flavour and a boost of protein and omega-3 fats, while crunchy croutons and a creamy caesar dressing make this a hearty main.

Miso roasted cauliflower, avocado and lentil salad

Miso roasted cauliflower, creamy avocado and earthy lentils are tossed together for a fibre- and protein-packed main that’s also great for gut health.

Tajin shrimp fajita salad

Juicy prawns are tossed with crunchy veg, avocado and a zesty lime and chilli dressing for a salad that’s bursting with zingy flavour and healthy fats.

Orzo, bean and tuna salad

Tuna, orzo and mixed beans come together with olives and peppers for a vibrant, nutritious bowl that’s low in calories yet satisfying.

Summer butter bean salad

Butter beans, tomatoes, cucumber and red onion make for a vibrant meat-free salad that only gets better as it sits – ideal for make-ahead lunches or dinners.

Prawn caesar salad

This lighter take on a caesar salad swaps chicken for prawns, offering protein, crisp lettuce and a creamy, tangy dressing for a summery main.

Spicy prawn and peanut rice salad

A lively salad of prawns, veg and rice, tossed in a punchy peanut dressing, delivers a rewarding balance of protein, crunch and spice.

Chicken caesar salad

A classic for a reason: crisp lettuce, juicy roast chicken, crunchy croutons and a creamy dressing combine for a main that’s both satisfying and easy to put together.