When it comes to healthy eating, salads are often the go-to option for busy weeknights. But let’s be real, some salad recipes can get pretty boring and uninspiring. That’s why we’re excited to share our collection of 18 refreshing easy healthy salad recipes that will breathe new life into your meal prep routine.
From classic combinations like Greek Quinoa Salad with Lemon-Herb Dressing to innovative twists like Spinach and Strawberry Salad with Balsamic Glaze, these recipes showcase the best of seasonal produce, whole grains, and flavorful dressings. Whether you’re a vegetarian, vegan, or just looking for some quick and easy meal ideas, there’s something on this list for everyone.
In this article, we’ll take you through each of our 18 refreshing easy healthy salad recipes, highlighting the unique flavors and textures that make them stand out from the crowd. So go ahead, get creative with your greens, and let the salad-making magic begin!
Greek Quinoa Salad with Lemon-Herb Dressing
This refreshing salad combines cooked quinoa with juicy tomatoes, crunchy cucumbers, and tangy feta cheese, all tied together with a zesty lemon-herb dressing. Perfect for a light lunch or dinner, this recipe is also great as a side dish or potluck contribution.
Ingredients:
– 1 cup quinoa
– 2 cups water
– 2 tomatoes, diced
– 1 cucumber, sliced
– 1/4 cup crumbled feta cheese
– 1/4 cup chopped fresh parsley
– 2 tablespoons lemon juice
– 1 tablespoon olive oil
– Salt and pepper to taste
Instructions:
1. Cook quinoa according to package instructions using 2 cups of water.
2. In a large bowl, combine cooked quinoa, diced tomatoes, sliced cucumber, and crumbled feta cheese.
3. In a small bowl, whisk together lemon juice and olive oil.
4. Pour dressing over quinoa mixture and toss to coat.
5. Sprinkle chopped parsley on top and season with salt and pepper to taste.
Cooking Time: 15-20 minutes
Avocado and Chickpea Power Salad
Boost your energy with this nutrient-packed salad that combines creamy avocado, protein-rich chickpeas, and crunchy veggies.
Ingredients:
– 2 ripe avocados, diced
– 1 can chickpeas (15 oz), drained and rinsed
– 1/2 cup cherry tomatoes, halved
– 1/4 cup cucumber, sliced
– 1/4 cup red onion, thinly sliced
– 1/4 cup crumbled feta cheese (optional)
– 2 tablespoons fresh parsley, chopped
– 2 tablespoons lemon juice
– Salt and pepper to taste
Instructions:
1. In a large bowl, combine diced avocado, chickpeas, cherry tomatoes, cucumber, and red onion.
2. In a small bowl, whisk together lemon juice and a pinch of salt and pepper.
3. Pour the dressing over the salad and toss to combine.
4. Top with crumbled feta cheese (if using) and sprinkle with chopped parsley.
5. Serve immediately.
Cooking Time: 10 minutes
Kale and Apple Salad with Tahini Dressing
This salad combines the earthy flavor of kale with the sweetness of apples, topped with a creamy tahini dressing. Perfect for a quick and healthy lunch or dinner.
Ingredients:
– 4 cups curly kale, stems removed and discarded, leaves torn into bite-sized pieces
– 1 large apple, diced (Granny Smith or your favorite variety)
– 2 cloves garlic, minced
– 1/4 cup tahini
– 2 tablespoons freshly squeezed lemon juice
– 1 tablespoon honey
– Salt and pepper to taste
Instructions:
1. In a large bowl, massage the kale leaves with your hands for about 2 minutes to tenderize them.
2. Add the diced apple, minced garlic, salt, and pepper to the bowl and toss to combine.
3. In a small bowl, whisk together the tahini, lemon juice, and honey until smooth.
4. Pour the dressing over the kale mixture and toss to coat.
5. Serve immediately, garnished with additional chopped apple or pomegranate seeds if desired.
Cooking Time: 10 minutes
Mediterranean Chopped Salad with Feta
Discover the flavors of the Mediterranean with this refreshing chopped salad featuring crumbly feta cheese, juicy tomatoes, and crunchy cucumbers. Perfect as a light lunch or as a side dish for your favorite grilled meats.
Ingredients:
– 1 cup mixed greens (such as arugula, spinach, and parsley)
– 1/2 cup cherry tomatoes, halved
– 1/2 cup cucumber, diced
– 1/4 cup Kalamata olives, pitted
– 1/4 cup crumbled feta cheese
– 1 tablespoon extra-virgin olive oil
– 1 tablespoon red wine vinegar
– Salt and pepper to taste
Instructions:
1. In a large bowl, combine mixed greens, cherry tomatoes, cucumber, and olives.
2. Crumbling the feta cheese into small pieces, sprinkle over the salad.
3. Drizzle with olive oil and red wine vinegar; season with salt and pepper to taste.
4. Serve immediately and enjoy!
Cooking Time: 10 minutes
Asian-Inspired Crunchy Cabbage Salad
This refreshing salad combines the crunch of cabbage with the savory flavors of Asia, perfect for a light and healthy meal or as a side dish. With just a few simple ingredients, you can create a flavorful and nutritious salad that’s sure to please.
Ingredients:
– 1 head of cabbage, thinly sliced
– 2 tablespoons soy sauce
– 2 tablespoons rice vinegar
– 1 tablespoon sesame oil
– 1 teaspoon grated ginger
– 1/4 cup chopped scallions, for garnish
– Salt and pepper, to taste
Instructions:
1. In a large bowl, combine the sliced cabbage, soy sauce, rice vinegar, sesame oil, and grated ginger.
2. Toss to coat the cabbage evenly, then let it sit at room temperature for 30 minutes to allow the flavors to meld.
3. Just before serving, sprinkle with chopped scallions and season with salt and pepper to taste.
Cooking Time: None! This salad is ready in just a few minutes.
Spinach and Strawberry Salad with Balsamic Glaze
This sweet and tangy salad is a perfect combination of flavors and textures, featuring fresh spinach, juicy strawberries, and a drizzle of rich balsamic glaze. A delightful side dish or light lunch option.
Ingredients:
– 4 cups fresh baby spinach leaves
– 1 pint fresh strawberries, hulled and sliced
– 1/2 cup crumbled feta cheese (optional)
– 1/4 cup chopped pecans or walnuts (optional)
– 2 tbsp balsamic glaze
– Salt and pepper to taste
Instructions:
1. In a large bowl, combine spinach leaves and sliced strawberries.
2. If using, sprinkle crumbled feta cheese and chopped nuts over the salad.
3. Drizzle balsamic glaze evenly over the salad.
4. Toss gently to combine.
5. Season with salt and pepper to taste.
Cooking Time: None! This salad is best served immediately.
Roasted Sweet Potato and Black Bean Salad
This hearty salad combines the natural sweetness of roasted sweet potatoes with the savory flavor of black beans, all wrapped up in a fresh and tangy dressing. Perfect as a side dish or a light lunch.
Ingredients:
– 2 large sweet potatoes
– 1 can black beans, drained and rinsed
– 1/4 cup olive oil
– 2 tablespoons lime juice
– 1 teaspoon ground cumin
– Salt and pepper to taste
– Chopped fresh cilantro for garnish (optional)
Instructions:
1. Preheat oven to 425°F (220°C).
2. Pierce sweet potatoes with a fork several times and roast for 45-50 minutes, or until tender.
3. In a large bowl, whisk together olive oil, lime juice, and cumin.
4. Add black beans and roasted sweet potatoes to the bowl. Season with salt and pepper to taste.
5. Garnish with chopped cilantro, if desired.
6. Serve warm or at room temperature.
Cooking Time: 45-50 minutes
Broccoli and Almond Salad with Honey Mustard
This refreshing salad combines the crunch of almonds and broccoli with the tanginess of honey mustard, making it a perfect side dish or light lunch. With its bold flavors and textures, this recipe is sure to please even the pickiest eaters.
Ingredients:
– 4 cups broccoli florets
– 1/2 cup sliced almonds
– 2 tablespoons honey mustard (homemade or store-bought)
– 1 tablespoon olive oil
– Salt and pepper to taste
– Optional: 1/4 cup crumbled feta cheese
Instructions:
1. In a large bowl, combine broccoli florets and sliced almonds.
2. In a small bowl, whisk together honey mustard and olive oil until smooth.
3. Pour the dressing over the broccoli mixture and toss to coat.
4. Season with salt and pepper to taste.
5. If desired, sprinkle crumbled feta cheese on top for added flavor and texture.
Cooking Time: 10 minutes
Cucumber, Tomato, and Red Onion Salad
This light and refreshing salad is perfect for hot summer days. With its simple ingredients and easy preparation, it’s a great side dish or snack to enjoy anytime.
Ingredients:
– 2 large cucumbers, sliced
– 3 medium tomatoes, diced
– 1/2 red onion, thinly sliced
– 2 tablespoons olive oil
– 1 tablespoon white wine vinegar
– Salt and pepper to taste
– Fresh parsley, chopped (optional)
Instructions:
1. In a large bowl, combine the cucumber slices, tomato cubes, and red onion rings.
2. In a small bowl, whisk together the olive oil and white wine vinegar.
3. Pour the dressing over the salad and toss to coat.
4. Season with salt and pepper to taste.
5. Garnish with chopped fresh parsley, if desired.
Cooking Time: 10 minutes
Servings: 6-8
Quinoa Tabbouleh with Fresh Herbs
This vibrant quinoa tabbouleh recipe is a twist on the classic Middle Eastern salad, packed with nutritious quinoa and an assortment of fresh herbs. Perfect as a side dish or light lunch.
Ingredients:
– 1 cup cooked quinoa
– 2 cups chopped scallions (green onions)
– 1 cup chopped parsley
– 1/2 cup chopped mint leaves
– 1/4 cup chopped cilantro
– 2 tablespoons lemon juice
– 1 tablespoon olive oil
– Salt and pepper to taste
Instructions:
1. In a large bowl, combine cooked quinoa, scallions, parsley, mint, and cilantro.
2. Squeeze lemon juice over the mixture and toss to combine.
3. Drizzle with olive oil and season with salt and pepper to taste.
4. Serve immediately or refrigerate for up to 2 hours before serving.
Cooking Time: 10 minutes (cooking quinoa)
Beet and Goat Cheese Salad with Walnuts
This vibrant salad combines the earthy sweetness of roasted beets with the tanginess of goat cheese, crunch from walnuts, and a hint of fresh herbs. Perfect for a light and refreshing meal or as a side dish for your favorite main course.
Ingredients:
– 2 large beets
– 1/4 cup olive oil
– Salt and pepper to taste
– 8 oz goat cheese, crumbled
– 1/4 cup chopped fresh parsley
– 1/4 cup chopped fresh mint
– 1/2 cup chopped walnuts
– 2 tbsp balsamic vinegar (optional)
Instructions:
1. Preheat oven to 425°F (220°C).
2. Wrap beets in foil and roast for 45-50 minutes, or until tender.
3. Let beets cool, then peel and slice into wedges.
4. In a large bowl, combine goat cheese, parsley, mint, and walnuts.
5. Add roasted beet wedges to the bowl and toss gently.
6. Drizzle with olive oil and balsamic vinegar (if using).
7. Serve immediately.
Cooking Time: 45-50 minutes
Southwest Corn and Black Bean Salad
A flavorful and nutritious salad perfect for a light lunch or as a side dish for your next barbecue. This recipe combines the sweetness of corn with the spice of black beans, all tied together with a hint of lime and cilantro.
Ingredients:
– 1 cup cooked black beans
– 1 cup frozen corn kernels, thawed
– 1/2 cup diced red bell pepper
– 1/4 cup chopped fresh cilantro
– 2 tablespoons freshly squeezed lime juice
– 1 tablespoon olive oil
– Salt and pepper to taste
Instructions:
1. In a large bowl, combine black beans, corn kernels, and red bell pepper.
2. In a small bowl, whisk together lime juice and olive oil.
3. Pour the dressing over the bean and vegetable mixture.
4. Stir in chopped cilantro.
5. Season with salt and pepper to taste.
Cooking Time: 10 minutes
Shaved Brussels Sprouts Salad with Parmesan
This refreshing salad is a perfect side dish or light lunch, featuring the sweetness of shaved Brussels sprouts paired with the savory flavor of Parmesan cheese. With its simplicity and bold flavors, it’s a great option for a quick weeknight dinner.
Ingredients:
• 1 pound Brussels sprouts
• 2 tablespoons olive oil
• Salt and pepper to taste
• 1/4 cup shaved Parmesan cheese
• 2 tablespoons lemon juice
• 1 tablespoon white wine vinegar (optional)
• Fresh parsley, chopped (optional)
Instructions:
1. Preheat oven to 400°F (200°C).
2. Trim the stems of the Brussels sprouts and cut them in half lengthwise.
3. Toss with olive oil, salt, and pepper on a baking sheet. Roast for 20-25 minutes or until tender and caramelized.
4. Remove from oven and let cool slightly.
5. Shave the roasted Brussels sprouts into thin strips using a mandoline or sharp knife.
6. In a large bowl, combine shaved Brussels sprouts, Parmesan cheese, lemon juice, and white wine vinegar (if using). Toss to combine.
7. Garnish with chopped parsley, if desired.
Cooking Time: 20-25 minutes
Lentil and Roasted Vegetable Salad
This hearty salad combines the protein-rich goodness of lentils with the natural sweetness of roasted vegetables, perfect for a healthy and satisfying meal or snack.
Ingredients:
– 1 cup dried green or brown lentils, rinsed and drained
– 2 cups water
– 2 tablespoons olive oil
– 1 large red bell pepper, seeded and chopped
– 1 large yellow bell pepper, seeded and chopped
– 1 small red onion, peeled and chopped
– 2 cloves garlic, minced
– Salt and pepper to taste
– Fresh parsley, chopped (optional)
Instructions:
1. Preheat oven to 400°F (200°C).
2. Cook lentils according to package instructions using the 2 cups of water.
3. Toss bell peppers, onion, and garlic with olive oil, salt, and pepper on a baking sheet. Roast for 30-40 minutes or until tender.
4. Combine cooked lentils, roasted vegetables, and chopped parsley (if using) in a large bowl.
5. Serve warm or at room temperature.
Cooking Time: 45-50 minutes
Zucchini Noodle Salad with Lemon Vinaigrette
This refreshing salad combines the flavors of zucchini noodles, juicy cherry tomatoes, and a tangy lemon vinaigrette, perfect for a light and healthy meal.
Ingredients:
– 2 medium zucchinis
– 1 pint cherry tomatoes, halved
– 1/4 cup freshly squeezed lemon juice
– 2 tablespoons olive oil
– 2 cloves garlic, minced
– Salt and pepper to taste
– Fresh parsley, chopped (optional)
Instructions:
1. Spiralize the zucchinis into noodle-like strands.
2. In a large bowl, combine the zucchini noodles, cherry tomatoes, and garlic.
3. In a small bowl, whisk together lemon juice and olive oil.
4. Pour the vinaigrette over the zucchini mixture and toss to coat.
5. Season with salt and pepper to taste.
6. Garnish with chopped parsley, if desired.
Cooking Time: 10 minutes
Pear and Walnut Salad with Blue Cheese
A refreshing and savory salad that combines the sweetness of pears with the earthiness of walnuts and the tanginess of blue cheese. Perfect for a light lunch or as a side dish for your next dinner party.
Ingredients:
– 2 ripe pears, diced
– 1/4 cup chopped walnuts
– 1/2 cup crumbled blue cheese (such as Gorgonzola or Roquefort)
– 1/4 cup mixed greens (arugula, spinach, etc.)
– 1 tablespoon olive oil
– 1 tablespoon apple cider vinegar
– Salt and pepper to taste
Instructions:
1. In a large bowl, combine the diced pears and chopped walnuts.
2. Top with crumbled blue cheese and mixed greens.
3. Drizzle with olive oil and apple cider vinegar.
4. Season with salt and pepper to taste.
5. Serve immediately.
Cooking Time: 10-15 minutes (prep time only)
Carrot and Raisin Salad with Yogurt Dressing
A refreshing and healthy salad perfect for a light lunch or as a side dish, this Carrot and Raisin Salad with Yogurt Dressing is a great way to incorporate more fruits and vegetables into your diet.
Ingredients:
– 2 large carrots, peeled and grated
– 1 cup raisins
– 1/2 cup plain yogurt
– 2 tablespoons honey
– 1 tablespoon lemon juice
– Salt and pepper to taste
– Chopped fresh mint leaves for garnish (optional)
Instructions:
1. In a large bowl, combine the grated carrots and raisins.
2. In a small bowl, whisk together the yogurt, honey, and lemon juice until smooth.
3. Pour the yogurt dressing over the carrot mixture and toss to coat.
4. Season with salt and pepper to taste.
5. Garnish with chopped fresh mint leaves, if desired.
6. Serve chilled or at room temperature.
Cooking Time: 15 minutes
Caprese Salad with Fresh Basil and Balsamic
Celebrate the flavors of Italy with this classic Caprese salad, featuring fresh mozzarella, ripe tomatoes, and fragrant basil, all tied together with a drizzle of rich balsamic glaze.
Ingredients:
– 3 large, ripe tomatoes, sliced into 1/4-inch thick rounds
– 8 oz fresh mozzarella cheese, sliced into 1/4-inch thick rounds
– 1/4 cup extra-virgin olive oil
– 2 tbsp balsamic vinegar
– 1/4 cup fresh basil leaves, chopped
– Salt and pepper to taste
Instructions:
1. Arrange the tomato slices on a large plate or platter.
2. Top each tomato slice with a round of mozzarella cheese.
3. Drizzle the olive oil over the salad, followed by the balsamic vinegar.
4. Sprinkle the chopped basil leaves over the top of the salad.
5. Season with salt and pepper to taste.
6. Serve immediately and enjoy!
Cooking Time: None! This salad is best served fresh.
Summary
Discover 18 refreshing and easy healthy salad recipes perfect for busy weeknights! From classic combinations to creative twists, these salads are quick to prepare and packed with nutrients. Try Greek Quinoa Salad with Lemon-Herb Dressing, Avocado and Chickpea Power Salad, or Mediterranean Chopped Salad with Feta. Or go international with Asian-Inspired Crunchy Cabbage Salad, Spinach and Strawberry Salad with Balsamic Glaze, or Southwestern Corn and Black Bean Salad. Whether you’re in the mood for something light and fresh or hearty and filling, these recipes have got you covered.
