As the seasons change and our diets shift to accommodate the new crops, there’s no better time to turn to salads for a quick, easy, and nutritious meal. But what makes a salad truly great? Is it the combination of flavors, textures, and colors on your plate? Or is it the sheer variety of ingredients you can use to create something entirely new each time? Whatever the answer may be, one thing is certain: there’s no shortage of amazing salads out there just waiting to be discovered. In this article, we’ll take a look at 20 refreshing best healthy salad recipes that are sure to delight your taste buds and nourish your body.
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Quinoa and Avocado Power Salad
This refreshing salad combines the nutty flavor of quinoa with the creamy richness of avocado, making it a perfect meal for any time of day. With its boost of protein and fiber, this recipe is sure to keep you energized!
Ingredients:
– 1 cup cooked quinoa
– 2 ripe avocados, diced
– 1 red bell pepper, diced
– 1/4 cup chopped fresh cilantro
– 2 tablespoons freshly squeezed lime juice
– Salt and pepper to taste
Instructions:
1. In a large bowl, combine cooked quinoa, diced avocado, red bell pepper, and chopped cilantro.
2. Squeeze lime juice over the salad and toss gently to combine.
3. Season with salt and pepper to taste.
4. Serve immediately or refrigerate for up to 24 hours.
Cooking Time: 5 minutes (quinoa cooking time)
Kale Caesar with Chickpea Croutons
Elevate your salad game with this healthier take on the traditional Caesar, featuring curly kale and crispy chickpea croutons.
Ingredients:
– 2 cups curly kale, stems removed and discarded
– 1/2 cup freshly squeezed lemon juice
– 1/4 cup olive oil
– 2 cloves garlic, minced
– 1 tablespoon Dijon mustard
– 1 teaspoon Worcestershire sauce
– Salt and pepper to taste
– 1 can chickpeas (drained and rinsed)
– 1/2 cup whole wheat bread crumbs
Instructions:
1. Preheat oven to 375°F.
2. In a large bowl, massage the kale with lemon juice until tender. Set aside.
3. In a small bowl, whisk together olive oil, garlic, Dijon mustard, and Worcestershire sauce. Season with salt and pepper.
4. Add croutons: Spread chickpeas on a baking sheet and bake for 10-12 minutes or until crispy. Toss with bread crumbs.
5. Combine kale mixture with dressing. Top with croutons.
6. Serve immediately.
Cooking Time: 20-25 minutes
Mediterranean Farro Salad with Feta
A flavorful and nutritious salad that combines the nutty taste of farro with the creaminess of feta, all wrapped up in a Mediterranean-inspired package.
Ingredients:
– 1 cup cooked farro
– 2 cups mixed greens (such as arugula, spinach, and lettuce)
– 1/4 cup crumbled feta cheese
– 1/4 cup chopped red onion
– 1/4 cup pitted Kalamata olives, sliced
– 2 tbsp. extra-virgin olive oil
– 1 tsp. lemon juice
– Salt and pepper to taste
Instructions:
1. In a large bowl, combine cooked farro, mixed greens, feta cheese, red onion, and olives.
2. Drizzle with olive oil and sprinkle with lemon juice.
3. Season with salt and pepper to taste.
4. Serve immediately.
Cooking Time: 10 minutes
Asian-Inspired Sesame Ginger Slaw
This refreshing slaw combines the bold flavors of sesame oil, ginger, and soy sauce with crunchy vegetables, perfect for topping sushi or using as a side dish.
Ingredients:
– 2 cups shredded cabbage
– 1 cup shredded carrots
– 1/4 cup thinly sliced red bell pepper
– 2 tablespoons sesame oil
– 2 tablespoons freshly grated ginger
– 2 tablespoons soy sauce
– 1 tablespoon honey
– Salt and pepper to taste
– Chopped scallions for garnish (optional)
Instructions:
1. In a large bowl, combine cabbage, carrots, and red bell pepper.
2. In a small bowl, whisk together sesame oil, grated ginger, soy sauce, and honey until well combined.
3. Pour the dressing over the slaw mixture and toss to coat.
4. Season with salt and pepper to taste.
5. Garnish with chopped scallions if desired.
Cooking Time: 10 minutes
Roasted Sweet Potato and Black Bean Salad
Roasted Sweet Potato and Black Bean Salad: A flavorful and nutritious salad that combines the natural sweetness of roasted sweet potatoes with the earthiness of black beans, all wrapped up in a tangy dressing.
Ingredients:
– 2 large sweet potatoes, peeled and cubed
– 1 can black beans, drained and rinsed
– 1/4 cup olive oil
– 2 cloves garlic, minced
– 1 tablespoon apple cider vinegar
– 1 teaspoon ground cumin
– Salt and pepper to taste
– Fresh cilantro leaves for garnish (optional)
Instructions:
1. Preheat oven to 425°F (220°C). Toss sweet potatoes with 2 tablespoons olive oil, garlic, salt, and pepper on a baking sheet. Roast for 20-25 minutes or until tender.
2. In a large bowl, combine roasted sweet potatoes, black beans, cumin, and apple cider vinegar. Season with salt and pepper to taste.
3. Serve warm or at room temperature. Garnish with cilantro leaves if desired.
Cooking Time: 30-40 minutes
Spinach Strawberry Balsamic Salad
This refreshing salad combines the earthy flavor of spinach with the sweetness of strawberries, tanginess of balsamic glaze, and crunch of toasted almonds.
Ingredients:
– 4 cups fresh baby spinach leaves
– 1 pint sliced strawberries
– 2 tablespoons balsamic glaze
– 1/4 cup crumbled feta cheese (optional)
– 1/2 cup chopped toasted almonds
– Salt and pepper to taste
Instructions:
1. In a large bowl, combine the fresh spinach leaves.
2. Arrange the sliced strawberries on top of the spinach.
3. Drizzle the balsamic glaze over the strawberries.
4. Sprinkle crumbled feta cheese (if using) and chopped toasted almonds over the salad.
5. Season with salt and pepper to taste.
6. Serve immediately and enjoy!
Cooking Time: None! This salad is ready in just a few minutes.
Greek Yogurt Chicken Salad
This refreshing salad combines the creaminess of Greek yogurt with the savory flavor of chicken, all wrapped up in a crunchy bed of greens.
Ingredients:
– 1 pound cooked chicken breast, diced
– 1 cup mixed greens (arugula, spinach, lettuce)
– 1/2 cup crumbled feta cheese
– 1/4 cup chopped red onion
– 1/4 cup sliced cucumber
– 2 tablespoons Greek yogurt
– 1 tablespoon lemon juice
– Salt and pepper to taste
Instructions:
1. In a large bowl, combine the mixed greens, diced chicken, crumbled feta cheese, chopped red onion, and sliced cucumber.
2. In a small bowl, whisk together the Greek yogurt and lemon juice until smooth.
3. Pour the yogurt mixture over the salad and toss to combine.
4. Season with salt and pepper to taste.
Cooking Time: 10 minutes
Lentil and Roasted Beet Salad
This hearty salad combines the nutty flavor of cooked lentils with the natural sweetness of roasted beets, all tied together with a tangy vinaigrette. Perfect for a healthy lunch or dinner option.
Ingredients:
– 1 cup dried green or brown lentils, rinsed and drained
– 2 large beets, peeled and cubed
– 2 tablespoons olive oil
– 1 small red onion, thinly sliced
– 1/4 cup chopped fresh parsley
– 2 tablespoons apple cider vinegar
– Salt and pepper to taste
Instructions:
1. Preheat oven to 425°F (220°C).
2. In a medium saucepan, bring lentils and 4 cups of water to a boil. Reduce heat, cover, and simmer for 20-25 minutes or until tender.
3. Meanwhile, toss beets with olive oil, salt, and pepper on a baking sheet. Roast in the oven for 45-50 minutes or until tender.
4. In a large bowl, combine cooked lentils, roasted beets, red onion, and parsley.
5. In a small bowl, whisk together apple cider vinegar and a pinch of salt and pepper. Pour over the salad and toss to combine.
Cooking Time: 45-50 minutes
Spicy Mango and Cucumber Salad
This refreshing summer salad combines the sweetness of mango with the spiciness of jalapeño peppers, all wrapped up with a tangy dressing. Perfect for a light lunch or as a side dish.
Ingredients:
– 2 ripe mangos, diced
– 1 large cucumber, peeled and thinly sliced
– 1/4 cup red onion, thinly sliced
– 1/4 cup chopped fresh cilantro
– 2 jalapeño peppers, seeded and finely chopped
– 2 tablespoons freshly squeezed lime juice
– Salt and pepper to taste
Instructions:
1. In a large bowl, combine mango, cucumber, red onion, and cilantro.
2. Add the chopped jalapeño peppers and toss gently.
3. Squeeze lime juice over the salad and season with salt and pepper to taste.
4. Serve immediately or refrigerate for up to 30 minutes before serving.
Cooking Time: None! This salad is ready in just a few minutes.
Broccoli and Cranberry Almond Salad
A refreshing and healthy salad that combines the crunch of almonds with the sweetness of cranberries and the earthiness of broccoli.
Ingredients:
– 4 cups broccoli florets
– 1 cup fresh or frozen cranberries
– 1/2 cup sliced almonds
– 2 tablespoons olive oil
– 2 tablespoons apple cider vinegar
– 1 teaspoon honey
– Salt and pepper to taste
Instructions:
1. In a large bowl, combine broccoli and cranberries.
2. In a small bowl, whisk together olive oil, apple cider vinegar, and honey until well combined.
3. Pour the dressing over the broccoli mixture and toss to coat.
4. Sprinkle sliced almonds on top and season with salt and pepper to taste.
5. Serve immediately or refrigerate for up to 24 hours before serving.
Cooking Time: None! This salad is ready in just a few minutes.
Avocado Tuna Salad Lettuce Wraps
A refreshing twist on traditional tuna salad, this recipe combines the creaminess of avocado with the flaky goodness of canned tuna, all wrapped up in a crunchy lettuce leaf.
Ingredients:
– 1 can of tuna (drained and flaked)
– 1 ripe avocado, diced
– 1/4 cup of mayonnaise
– 1 tablespoon of lemon juice
– Salt and pepper to taste
– 4-6 lettuce leaves
Instructions:
1. In a medium-sized bowl, mix together the tuna, avocado, mayonnaise, and lemon juice until well combined.
2. Season with salt and pepper to taste.
3. Lay a lettuce leaf flat on a surface.
4. Spoon about 1/4 cup of the tuna-avocado mixture onto the center of the lettuce leaf.
5. Fold the lettuce leaf over the filling to form a neat wrap.
6. Repeat for each serving.
Cooking Time: None! This recipe is ready in just a few minutes.
Moroccan Carrot and Chickpea Salad
This vibrant salad combines the sweetness of carrots with the earthiness of chickpeas, all wrapped up in a zesty Moroccan-inspired dressing. Perfect for a quick and healthy lunch or dinner!
Ingredients:
– 2 large carrots, peeled and grated
– 1 can chickpeas (14 oz), drained and rinsed
– 1/4 cup chopped fresh parsley
– 2 tablespoons olive oil
– 2 tablespoons freshly squeezed lemon juice
– 1 tablespoon honey
– 1 teaspoon ground cumin
– Salt and pepper, to taste
– 1/4 teaspoon red pepper flakes (optional)
Instructions:
1. In a large bowl, combine the grated carrots, chickpeas, and parsley.
2. In a small bowl, whisk together the olive oil, lemon juice, honey, cumin, salt, pepper, and red pepper flakes (if using).
3. Pour the dressing over the carrot mixture and toss to coat.
4. Serve immediately, garnished with additional parsley if desired.
Cooking Time: 10 minutes
Pomegranate and Walnut Arugula Salad
This refreshing salad combines the sweetness of pomegranate seeds with the earthy flavor of walnuts, all on a bed of peppery arugula. A perfect side dish for any occasion.
Ingredients:
– 4 cups arugula
– 1/2 cup pomegranate seeds
– 1/4 cup chopped walnuts
– 1/4 cup crumbled feta cheese (optional)
– 2 tbsp olive oil
– 1 tbsp lemon juice
– Salt and pepper to taste
Instructions:
1. In a large bowl, combine arugula, pomegranate seeds, and walnuts.
2. If using feta cheese, crumble it on top of the salad.
3. Drizzle with olive oil and lemon juice.
4. Season with salt and pepper to taste.
5. Serve immediately.
Cooking Time: 10 minutes
Grilled Peach and Burrata Salad
Grilled Peach and Burrata Salad Recipe
Warm summer days call for refreshing salads that highlight the sweetness of ripe peaches and creamy cheese. This Grilled Peach and Burrata Salad combines the best of both worlds, with a hint of smokiness from the grilled peaches.
Ingredients:
– 4 ripe peaches, sliced into wedges
– 1 ball of burrata cheese
– 2 tablespoons olive oil
– 2 cloves garlic, minced
– 1 tablespoon balsamic glaze
– Salt and pepper to taste
– Fresh basil leaves, chopped (optional)
Instructions:
1. Preheat grill to medium-high heat.
2. Brush peach slices with olive oil and season with salt, pepper, and garlic.
3. Grill peaches for 2-3 minutes per side, or until caramelized and slightly charred.
4. Slice burrata cheese into rounds.
5. In a large bowl, combine grilled peaches, burrata cheese, and balsamic glaze.
6. Season with salt and pepper to taste.
7. Garnish with chopped fresh basil leaves, if desired.
Cooking Time: 10-12 minutes
Thai Peanut Quinoa Salad
A flavorful and nutritious salad that combines the nutty taste of quinoa with the creamy richness of peanut sauce, crunchy vegetables, and savory chicken.
Ingredients:
– 1 cup cooked quinoa
– 2 boneless, skinless chicken breasts, cooked and diced
– 1/2 cup roasted peanuts
– 1/4 cup chopped fresh cilantro
– 1/4 cup diced red bell pepper
– 1/4 cup diced cucumber
– 2 tablespoons Thai peanut sauce
– 1 tablespoon soy sauce
– 1 tablespoon honey
– Salt and pepper, to taste
– Fresh lime wedges, for serving (optional)
Instructions:
1. In a large bowl, combine cooked quinoa, chicken, peanuts, cilantro, bell pepper, and cucumber.
2. In a small bowl, whisk together peanut sauce, soy sauce, and honey until smooth.
3. Pour the peanut sauce mixture over the quinoa mixture and toss to combine.
4. Season with salt and pepper, to taste.
5. Serve immediately, garnished with fresh lime wedges if desired.
Cooking Time: 15 minutes
Roasted Brussels Sprouts and Apple Salad
Roasted Brussels Sprouts and Apple Salad Recipe
A sweet and savory twist on a classic salad, this recipe combines the natural sweetness of apples with the earthy flavor of roasted Brussels sprouts.
Ingredients:
– 1 pound Brussels sprouts, trimmed and halved
– 2 tablespoons olive oil
– Salt and pepper to taste
– 1 large apple, diced (Granny Smith or Honeycrisp work well)
– 1/4 cup chopped fresh parsley
– 2 tablespoons apple cider vinegar
– 1 tablespoon honey
Instructions:
1. Preheat oven to 400°F (200°C).
2. Toss Brussels sprouts with olive oil, salt, and pepper on a baking sheet.
3. Roast for 20-25 minutes or until tender and caramelized.
4. In a large bowl, combine roasted Brussels sprouts, diced apple, and chopped parsley.
5. Whisk together apple cider vinegar and honey in a small bowl.
6. Pour dressing over the salad and toss to combine.
7. Serve immediately.
Cooking Time: 25 minutes
Zucchini Noodle Caprese Salad
Elevate your salad game with this refreshing twist on the classic Caprese. Thinly sliced zucchinis replace traditional pasta, adding a delightful texture and flavor to the beloved trio of mozzarella, tomato, and basil.
Ingredients:
– 2 medium zucchinis
– 1 pint cherry tomatoes, halved
– 8 oz fresh mozzarella cheese, sliced
– 1/4 cup extra-virgin olive oil
– 2 tbsp balsamic glaze (or 1 tsp regular balsamic vinegar)
– Salt and pepper to taste
– Fresh basil leaves, chopped (optional)
Instructions:
1. Using a spiralizer or vegetable peeler, create zucchini noodles from the medium zucchinis.
2. In a large bowl, combine the zucchini noodles, cherry tomatoes, and mozzarella slices.
3. Drizzle with olive oil and balsamic glaze (or vinegar). Season with salt and pepper to taste.
4. Garnish with chopped fresh basil leaves, if desired.
5. Serve immediately and enjoy!
Cooking Time: None needed! This salad is ready in just a few minutes.
Chickpea and Cucumber Tahini Salad
This refreshing salad combines creamy tahini with the flavors of chickpeas, cucumber, and a hint of lemon, making it perfect for a light and healthy lunch or dinner.
Ingredients:
– 1 can chickpeas (drained and rinsed)
– 2 medium cucumbers, peeled and thinly sliced
– 2 tablespoons tahini
– 2 tablespoons freshly squeezed lemon juice
– 1/4 cup chopped fresh parsley
– Salt and pepper to taste
– Optional: 1/4 teaspoon red pepper flakes for some heat
Instructions:
1. In a large bowl, combine the chickpeas, cucumber slices, and parsley.
2. In a separate bowl, whisk together the tahini, lemon juice, salt, and pepper until smooth.
3. Pour the tahini mixture over the chickpea mixture and toss to coat.
4. Taste and adjust seasoning as needed.
5. Cover and refrigerate for at least 30 minutes to allow flavors to meld.
Cooking Time: 10-15 minutes (preparation), 30 minutes (chilling)
Watermelon Feta Mint Salad
Beat the heat with this refreshing summer salad that combines the sweetness of watermelon, the tanginess of feta cheese, and the coolness of fresh mint.
Ingredients:
– 3 cups diced seedless watermelon
– 1/2 cup crumbled feta cheese
– 1/4 cup chopped fresh mint leaves
– 2 tablespoons olive oil
– 1 tablespoon lemon juice
– Salt and pepper to taste
Instructions:
1. In a large bowl, combine the diced watermelon, crumbled feta cheese, and chopped fresh mint leaves.
2. Drizzle the olive oil over the mixture and toss gently to coat.
3. Squeeze the lemon juice over the salad and season with salt and pepper to taste.
4. Serve immediately and enjoy!
Cooking Time: 5 minutes
Southwest Blackened Corn Salad
This vibrant salad combines the sweetness of corn with the bold flavors of the Southwest. A perfect side dish or light lunch, it’s sure to become a summer favorite!
Ingredients:
– 2 cups cooked corn kernels
– 1/4 cup black beans, drained and rinsed
– 1/4 cup diced red bell pepper
– 1/4 cup diced yellow onion
– 1 jalapeño pepper, seeded and finely chopped
– 2 tablespoons olive oil
– 1 tablespoon lime juice
– 1 teaspoon ground cumin
– Salt and pepper to taste
– Chopped cilantro for garnish (optional)
Instructions:
1. In a large bowl, combine corn kernels, black beans, red bell pepper, yellow onion, and jalapeño pepper.
2. In a small bowl, whisk together olive oil, lime juice, and cumin.
3. Pour the dressing over the corn mixture and toss to coat.
4. Season with salt and pepper to taste.
5. Cover and refrigerate for at least 30 minutes to allow flavors to meld.
6. Garnish with chopped cilantro, if desired.
Cooking Time: 10 minutes (prep) + chilling time
Summary
Discover 20 refreshing and nutritious salad recipes to revamp your meal routine! From classic combinations like Quinoa and Avocado Power Salad to international twists like Asian-Inspired Sesame Ginger Slaw, there’s something for everyone. Hearty options like Mediterranean Farro Salad with Feta and Lentil and Roasted Beet Salad offer protein-packed punches. Lighter fare like Spinach Strawberry Balsamic Salad and Watermelon Feta Mint Salad provide sweet and tangy treats. Get inspired by these healthy and delicious salad recipes to add some excitement to your daily meals!
