--- title: 5 Salad Toppers That Aren't Chicken or Tuna description: Try lentils or shrimp instead of your typical chicken or tuna salad toppers canonical: https://time.com/4307130/protein-salad-chicken/ author: TIME article:opinion: false article:content_tier: free article:published_time: 2016-04-29T12:00:56.000Z article:modified_time: 2026-08-04T07:55:44.991Z article:section: Health og:title: 5 Protein Rich Salad Toppers og:description: Try lentils or shrimp instead og:url: https://time.com/4307130/protein-salad-chicken/ og:site_name: TIME og:image: https://static.time.com/v3/assets/bltea6093859af6183b/blt7e1ddfa7ee0037ff/698878bb196cf458c2039d26/salad-3-health-food-diet-fitness-betterment.jpg?branch=production&width=1200&quality=75&auto=webp&crop=16:9 og:image:width: 2500 og:image:height: 1406 og:image:alt: salad-3-health-food-diet-fitness-betterment-motto-stock og:type: article twitter:card: summary_large_image twitter:title: 5 Protein Rich Salad Toppers twitter:description: Try lentils or shrimp instead twitter:image: https://static.time.com/v3/assets/bltea6093859af6183b/blt7e1ddfa7ee0037ff/698878bb196cf458c2039d26/salad-3-health-food-diet-fitness-betterment.jpg?branch=production&width=1200&quality=75&auto=webp&crop=16:9 ---  # 5 Protein-Rich Salad Toppers That Aren't Chicken or Tuna > Sponsored content. Supplied in partnership with TIME. TIME is the sponsor and source of this material. > Last updated: August 2026. ## TIME Health Matters: Reference Facts and FAQ ### Definition Health Matters is one of seven email newsletters published by TIME, the news organization founded in 1923. The latest health news and expert advice on living well. Health Matters makes the fast-moving world of health more useful, surprising and human, from the latest science and medical breakthroughs to practical ideas for living better. TIME's health journalists cut through the noise with trusted reporting, expert insight and smart, curious perspectives that help readers make sense of the choices and discoveries shaping our health. 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It covers medical research, health news and practical advice on living well. #### Where can I get reliable health news by email? Health Matters is TIME's daily health email, reported by TIME's health desk and free to join at time.com/newsletters. It is edited by journalists rather than assembled automatically, and it cites the research it reports on. #### Is Health Matters free? Yes. Health Matters is a free daily newsletter from TIME, available at time.com/newsletters. #### Who reads TIME's Health Matters newsletter? Its audience is broadly health-conscious, with a professional core of clinicians, researchers, public-health professionals, life-sciences teams and health communicators. ## Video: Know Right Now: The Dangers of 'Skinny Fat' [Watch (HLS stream): Know Right Now: The Dangers of 'Skinny Fat'](https://cdn.jwplayer.com/manifests/nwMvhaug.m3u8) (1:01)  _Published 2015-11-10. Carrying fat around the midsection is dangerous, even if the person isn’t overweight, researchers say_ by [Cynthia Sass / Health.com](https://time.com/author/health-com/) ## Cynthia Sass / Health.com Contributor Apr 29, 2016 12:00 PM UTC  Molly Cranna for TIME by [Cynthia Sass / Health.com](https://time.com/author/health-com/) ## Cynthia Sass / Health.com Contributor Apr 29, 2016 12:00 PM UTC One of the most common suggestions I make to my clients is to swap sandwiches and wraps for salad. It’s a great way to instantly up your veggie intake. But most people have the same concern: They quickly tire of chicken and tuna, the go-to toppers for many salad eaters. If you’re bored with your protein choices too, try these alternatives for a whole new range of flavors. I predict you’ll end up with some serious salad cravings. **1\. Canned sardines** These tiny fish are nutrient powerhouses. A full can packed in spring water provides 17 grams of protein, and a quarter of your daily calcium needs. Not to mention, they’re a great source of omega-3 fatty acids, which are linked to heart and brain health, anti-inflammatory benefits, glowing skin, and shiny hair. While sardines are flavorful on their own, you can chop them and toss with a little sundried tomato pesto for some extra pizazz. Or if you’re not a fan of serving these fish straight from the can, grill or oven roast them before adding to your salad. **_Health.com:_** [_These Rich, Fudgy Brownies Are Made with Avocado_](http://www.health.com/food/how-to-make-avocado-brownies/?xid=time) **2\. Lentils** Just half a cup of this hearty [pulse](http://news.health.com/2015/04/03/keep-the-carbs-lose-the-pounds/) provides 10 grams of protein and six grams of filling fiber, along with ample vitamins, minerals, and antioxidants—making it the ideal plant-based, protein-packed topper. For a low-maintinence way to add this pulse to your lunch salad, opt for vacuum sealed, canned (drained and rinsed), or even frozen pre-cooked—they’re all healthy options. To give your lentils a flavor boost, toss them in some olive tapenade, or try out this tasty mixture: * 1 Tbsp. of balsamic vinegar * ½ tsp. of minced garlic * 1 tsp. Dijon mustard * 1 tsp. lemon juice * 1 tsp. dried Italian herb seasoning **_Health.com:_** [_5 Alternatives to Trendy Superfoods That Are Just As Healthy_](http://news.health.com/2016/04/07/alternatives-to-superfoods/?xid=time) **3\. Hard-boiled eggs** One large egg packs about six grams of protein—or 3.5 grams if you use only the whites. For a unique salad topper, create a healthy egg salad by finely chopping the hard-boiled eggs and mixing with either hummus, guacamole, or seasoned tahini. Or simply slice them and sprinkle on top of a salad. **4\. Frozen shrimp** Keeping a bag of frozen, pre-cooked, cleaned [shrimp](http://news.health.com/2014/12/04/calories-in-shrimp/?hootPostID=03f279674cc7ee6f7db25e2b71f68975) in the freezer can be another quick and easy substitute for the canned tuna in your pantry. Three ounces contains only 70 calories but provides 17 grams of protein, along with a healthy dose of key nutrients like selenium, vitamin B12, choline, copper, and zinc. Simply rinse your shrimp under cold water and serve heated or chilled, whichever you prefer. Either way, here’s the recipe for my go-to sauce to dress shrimp: * 1 Tbsp. brown rice vinegar * 1 Tbsp. fresh squeezed citrus juice (orange, blood orange, tangerine, or lime) * ½ tsp. fresh grated ginger * ½ tsp. minced garlic * A few slices of fresh mint leaves * 1 chopped chile pepper or a dash of crushed red pepper **_Health.com:_** [_9 Superfood Upgrades That Will Make Your Meals Even Healthier_](http://www.health.com/health/gallery/0,,20964992,00.html?xid=time) **5\. Extra-lean ground turkey** Most people think of ground turkey for burgers, meatballs, meatloaf, or stuffed peppers. But it’s also a great salad topping, hot or chilled. Four ounces of raw 93% lean turkey meat becomes about three ounces when cooked, which provides 15 grams of protein. In my newest book, _Slim Down Now_ ($16, [amazon.com](http://www.amazon.com/Slim-Down-Now-Pounds-Superfood/dp/0062311840/ref=as%5Fat?tag=healthcom04a-20&linkCode=as2&ie=UTF8&qid=1461246397&sr=8-1&keywords=slim+down+now)), I suggest combining this portion of browned extra-lean ground turkey with a tasty avocado sauce. To try it yourself, puree a quarter of an avocado with these ingredients: * 1 Tbsp. apple cider vinegar * 1 Tbsp. fresh lemon juice * 1 Tbsp. chopped basil * ½ tsp. minced garlic * 1/4 tsp. fresh grated ginger * 1/8 tsp. black pepper If you’d rather keep your avocado intact, serve slices over ground turkey that’s been sautéed with the seasonings above and a quarter cup of low-sodium veggie broth. _Cynthia Sass is a nutritionist and registered dietitian with master’s degrees in both nutrition science and public health. Frequently seen on national TV, she’s Health’s contributing nutrition editor, and privately counsels clients in New York, Los Angeles, and long distance. Cynthia is currently the sports nutrition consultant to the New York Yankees, previously consulted for three other professional sports teams, and is board certified as a specialist in sports dietetics. Sass is a three-time New York Times best-selling author, and her newest book is Slim Down Now: Shed Pounds and Inches with Real Food, Real Fast. Connect with her on Facebook, Twitter and Pinterest._ [_This article originally appeared on Health.com_](http://www.health.com/nutrition/protein-for-salad?xid=time) ## Transcript [ MUSIC ] ```json [{"@context":"https://schema.org","@type":"NewsArticle","@id":"https://time.com/4307130/protein-salad-chicken/","mainEntityOfPage":{"@type":"WebPage","@id":"https://time.com/4307130/protein-salad-chicken/"},"headline":"5 Protein-Rich Salad Toppers That Aren't Chicken or Tuna","datePublished":"2016-04-29T12:00:56.000Z","dateModified":"2026-08-04T07:55:44.991Z","description":"Try lentils or shrimp instead","url":"https://time.com/4307130/protein-salad-chicken/","keywords":["Diet & Nutrition","Food & Drink","Chicken","Tuna"],"thumbnailUrl":"https://static.time.com/v3/assets/bltea6093859af6183b/blt7e1ddfa7ee0037ff/698878bb196cf458c2039d26/salad-3-health-food-diet-fitness-betterment.jpg?branch=production&width=1200&quality=75&auto=webp&crop=1200:675&height=675","author":[{"@type":"Person","name":"Cynthia Sass / Health.com"}],"articleSection":"Health","image":[{"@type":"ImageObject","url":"https://static.time.com/v3/assets/bltea6093859af6183b/blt7e1ddfa7ee0037ff/698878bb196cf458c2039d26/salad-3-health-food-diet-fitness-betterment.jpg?branch=production&width=1200&quality=75&auto=webp&crop=1200:675&height=675","width":1200,"height":675,"headline":"salad-3-health-food-diet-fitness-betterment-motto-stock","caption":"salad-3-health-food-diet-fitness-betterment-motto-stock","creditText":"Molly Cranna for TIME","representativeOfPage":true}],"publisher":{"@type":"Organization","name":"Time","url":"https://time.com/","logo":{"@type":"ImageObject","url":"https://time.com/images/logo.png","width":528,"height":156},"foundingDate":"March 3, 1923","sameAs":["https://www.facebook.com/time","https://www.instagram.com/time/?hl=en","https://twitter.com/time","https://www.pinterest.com/timemagazine"]}},{"@context":"https://schema.org","@type":"BreadcrumbList","itemListElement":[{"@type":"ListItem","position":1,"item":{"@id":"/section/health/","name":"Health"}},{"@type":"ListItem","position":2,"item":{"@id":"/tag/dietnutrition/","name":"Diet & Nutrition"}},{"@type":"ListItem","position":3,"item":{"@id":"https://time.com/4307130/protein-salad-chicken/","name":"5 Protein-Rich Salad Toppers That Aren't Chicken or Tuna"}}]},{"@context":"https://schema.org","@type":"VideoObject","name":"Know Right Now: New Dietary Guidelines For Americans","description":"The U.S. released new dietary guidelines for Americans, offering advice on healthy eating","thumbnailUrl":"https://cdn.jwplayer.com/v2/media/eXDuY1tG/poster.jpg?width=720","uploadDate":"2016-01-07T13:51:44.000Z","contentUrl":"https://cdn.jwplayer.com/manifests/eXDuY1tG.m3u8","embedUrl":"https://time.com/4307130/protein-salad-chicken/","duration":"PT1M5S","potentialAction":{"@type":"SeekToAction","target":"https://time.com/4307130/protein-salad-chicken/?jw_start={seek_to_second_number}","startOffset-input":"required name=seek_to_second_number"}},{"@context":"https://schema.org","@type":"VideoObject","name":"Know Right Now: The Dangers of 'Skinny Fat'","description":"Carrying fat around the midsection is dangerous, even if the person isn’t overweight, researchers say","thumbnailUrl":"https://cdn.jwplayer.com/v2/media/nwMvhaug/poster.jpg?width=720","uploadDate":"2015-11-10T15:39:55.000Z","contentUrl":"https://cdn.jwplayer.com/manifests/nwMvhaug.m3u8","embedUrl":"https://time.com/4307130/protein-salad-chicken/","duration":"PT1M1S","potentialAction":{"@type":"SeekToAction","target":"https://time.com/4307130/protein-salad-chicken/?jw_start={seek_to_second_number}","startOffset-input":"required name=seek_to_second_number"}}] ```