Whenever someone tells me they don’t like salad, I know they just haven’t tried the right types of salads yet.
The concept itself is so versatile, it’s impossible to dislike it all: there are fruit salads without any leafy greens, amative salads made with a base like beans, and hell, even the boring, traditional mix of greens can be livened up in all kinds of ways.
Summer is the best season for a variety of produce, but you can use these 20 recipes enjoy salads year-round. Many of them, including the delicious bacon, grape, and broccoli salad, defy seasons altogether.
And when the berries, watermelon, and tomatoes aren’t looking so tasty, you can change gears and make a delectable salad with a whole new collection of ingredients like sweet potato, chard, or beans instead.
Enjoy!
For a new twist on tuna, combine it with your favorite elements of a taco.
As well as the creamy cilantro dressing, made with sour cream and olive oil, the salad is tossed with fresh pico de gallo. That’s the popular topping of diced tomatoes, red onion, jalapeno, and cilantro that makes all Mexican food even better. The tuna salad also has avocado, shredded cheese, and two kinds of beans.
613
Calories34 g
Protein71 g
Carbs34 g
FatCreamy Dressing:
3 Tbsp. sour cream
2 Tbsp. mayonnaise
3 Tbsp. extra-virgin olive oil
2 garlic cloves, pressed or crushed
¼ tsp. dry mustard
1/4 tsp. sea salt
Juice of 1 small lemon
Freshly ground black pepper to taste
Salad:
2 cans (5 oz. each) canned tuna, drained and flaked
4 cups chopped romaine lettuce
1 can (15 oz.) garbanzo beans, drained and rinsed
1 can (15 oz.) kidney beans, drained and rinsed
1 can (2.25 oz.) sliced black olives, drained
½ cup shredded Mexican blend cheeses
1 avocado, diced
1 cup fresh pico de gallo
Get the RecipeA salad with flavors that burst on the tongue doesn’t have to involve too much time in the kitchen.
This simple salad doesn’t have very many ingredients; yet it has a wealth of flavor. What really completes this salad is topping it off with shaved Parmesan. The big pieces add a salty tang to contrast the natural sweetness of the berries.
214
Calories4 g
Protein26 g
Carbs12 g
FatSpinach Salad:
3–4 cups baby spinach
Handful of fresh parsley, chopped
½ lb. fresh strawberries, halved
1 pint fresh blueberries
¼ cup walnuts, chopped
Strawberry Vinaigrette:
½ lb. fresh strawberries
1 Tbsp. freshly squeezed orange juice
½ tsp. pure honey
2 Tbsp. extra-virgin olive oil
1 Tbsp. white wine vinegar
Salt and freshly cracked black pepper to taste
Get the RecipeMaking the most of summer melon and berries, this fruit salad looks gourmet even though it only takes a knife and cutting board to assemble.
Slice the watermelon into bite-sized chunks, chop up the fresh mint, and slice the lime in half so you can squeeze juice over the top. Mix in blackberries, and dig right in.
59
Calories2 g
Protein14 g
Carbs1 g
Fat3 cups cubed watermelon
1 ½ cups blackberries
2 Tbsp. finely chopped mint leaves
Juice of 1 lime
Get the RecipeSalad doesn’t need to be served in a bowl. If you could use more calories in the form of carbs, go ahead and pile a fresh salad onto toasted bread to make bruschetta.
There’s no end to the flavor combinations you can use for the topping, which this recipe demonstrates beautifully. Ripe strawberries and cherry tomatoes come together with honey, brown sugar, and balsamic vinegar. And underneath that unique salad is creamy brie.
300
Calories8 g
Protein29 g
Carbs17 g
Fat4 thick slices of sourdough bread
4 oz. brie
1 cup fresh strawberries, sliced
½ cup cherry tomatoes, quartered
⅓ cup flat leaf parsley, chopped
⅓ cup cilantro, chopped
Pinch of salt and freshly ground black pepper
Zest of 1 lemon
Juice of 1/2 lemon
1 Tbsp. honey
1 Tbsp. brown sugar
4 Tbsp. balsamic vinegar
1 clove garlic
Drizzle of extra-virgin olive oil
Get the RecipeThis version includes a homemade honey mustard dressing, but you can choose to drizzle it with anything else that’s creamy like lemon yogurt or buttermilk dressing.
You’ll notice this Waldorf salad is missing the walnuts, although that shouldn’t stop you from adding them if you wish. It also includes fresh grapes, which you can swap out for raisins if that’s easier.
516
Calories33 g
Protein67 g
Carbs14 g
FatWaldorf Salad:
3 cups cooked chicken, chopped
1 ½ cups seedless red grapes, halved
1 red apple, diced
1 pear, diced
½ cup dried cranberries
3 celery stalks, diced
3 cups fresh mixed greens
Cinnamon and nutmeg to taste
2 Tbsp. lemon juice
Honey Mustard Dressing:
2 Tbsp. yellow mustard
1 Tbsp. Dijon mustard
½ cup pure honey
½ cup mayonnaise (or Greek yogurt)
2 Tbsp. rice wine vinegar
1 Tbsp. lemon juice
¼ tsp. cayenne pepper
Salt to taste
Get the RecipeHave a hard time eating your spinach? Lucky for you, all the other ingredients in this healthy salad recipe make it a knockout.
There are enough pieces of Medjool dates and plump golden raisins to snag one in every forkful. Then there are roasted golden beets and hazelnuts for earthy and nutty elements. Bringing everything together are amazing spices. Chunks of toasted pita are thrown in for crunch.
402
Calories7 g
Protein48 g
Carbs22 g
Fat2 medium golden beets, peeled and chopped into ½” cubes
3 Tbsp. extra-virgin olive oil, divided
1/3 medium red onion, thinly sliced
3 Tbsp. golden raisins
5 large Medjool dates, quartered
2 Tbsp. white balsamic vinegar (or another vinegar variety)
Pinch of salt
2 Tbsp. unsalted butter
1 ½ large whole-wheat pitas
½ cup hazelnuts
2 tsp. sumac
½ tsp. Japanese seven-spice (schichimi togarashi)
6 cups baby spinach
2 Tbsp. freshly squeezed lemon juice
Get the RecipeA healthy chicken salad can be made with nonfat Greek yogurt. However, you can put in a little extra effort and make the mayonnaise from scratch, as with this version. Go the extra mile with fresh dill, basil, and parsley when you can get ahold of them.
Then no matter what kind of lettuce you pick as a base, the salad greens will pack a ton of flavor.
407
Calories46 g
Protein25 g
Carbs16 g
Fat¼ cup flat-leaf parsley leaves
¼ cup basil leaves
½ cup fresh dill sprigs
2 oil-packed anchovies, drained
1 small garlic clove
1/3 cup homemade mayonnaise
1/3 cup sour cream
2 Tbsp. freshly squeezed lemon juice
Freshly ground black pepper to taste
1 lb. organic chicken breast, cooked and shredded
2 roasted red peppers, drained and chopped
3 inner celery stalks with leaves, thinly sliced
8 cups mixed salad greens
½ lb. tomatoes, chopped
Get the RecipeSugar addicts take note: This salad has all your bases covered with so much fruit for dinner you’ll hardly crave dessert, and yet there’s a lot of chicken for protein too.
It’s drizzled with a savory-sweet dressing with cider vinegar, seeds, Worcestershire sauce, and even a dash of Sriracha if you dare. Then everything gets wrapped up in a lettuce leaf, helping cut carbs – so if you want, you can eat a cookie afterward.
557
Calories36 g
Protein27 g
Carbs35 g
FatPoppy Seed Dressing:
2 Tbsp. apple cider vinegar
¼ cup canola oil
1 Tbsp. freshly squeezed lemon juice
¼ tsp. Worcestershire sauce
¼ cup sugar
1 Tbsp. sesame seeds
½ Tbsp. poppy seeds
1 tsp. minced onion
¼ tsp. paprika
½ tsp. salt
¼ tsp. freshly ground black pepper
Dash of Sriracha
Salad:
1 ½ lb. chicken breasts, cut into bite-sized pieces
½ tsp. salt
1 large head butter lettuce
1 pint strawberries, chopped
1 large mango, chopped
1 cucumber, sliced and quartered
1 large avocado, chopped
2 Tbsp. red onion, diced
½ cup macadamia nuts
¼ cup toasted coconut
Get the RecipeA vegetarian salad could hardly get more nutritious than this.
It has quinoa and beans for protein, plus a little crumbled feta for good measure. Mango, red pepper, and cherry tomatoes also help cover your vitamin and mineral needs. There are so many flavorful ingredients, this salad hardly needs dressing. It’s finished with a little lime juice, olive oil, cumin, and salt.
603
Calories31 g
Protein94 g
Carbs13 g
Fat¾ cup dry quinoa
1 can (15 oz.) black beans
½ barely ripe mango, diced
2/3 cup diced cucumber
½ red pepper, diced
1 cup cherry tomatoes, halved
2 scallions, sliced
1 cup chopped cilantro
½ cup crumbled feta cheese
5–6 tsp. freshly squeezed lime juice
1 ½ Tbsp. extra-virgin olive oil
¼ tsp. cumin
Salt to taste
Get the RecipeThe secret to making this salad creamy without mayonnaise is a dressing of avocado and Greek yogurt. And instead of sacrificing flavor to avoid mayo, the avocado adds to it.
This macaroni salad is loaded with healthy monounsaturated fats, antioxidants, and vitamin E. And it’s far from being all pasta and dressing. There’s also grape tomatoes, corn, and fresh herbs.
370
Calories10 g
Protein44 g
Carbs19 g
Fat3 cups dried whole-wheat macaroni
3 ripe avocados, halved and peeled
½ cup low-fat plain Greek yogurt
¼ cup fresh basil, packed
¼ cup fresh basil, packed
3 Tbsp. extra-virgin olive oil
3 Tbsp. lemon juice, divided
1 tsp. lemon zest
1 small clove garlic
½ tsp. salt
¼ tsp. freshly ground black pepper
1 pint grape tomatoes, halved
1 cup corn kernels (fresh or frozen)
Get the RecipeA super filling, large salad can be yours for only 500 calories – a little more if you want to drizzle it with blue cheese dressing. But there’s no need for it because there’s already crumbled blue cheese in the mix, along with bacon, egg, and avocado.
When there’s also chicken breast for protein, it’s clear this salad is a complete meal unto itself and then some.
504
Calories47 g
Protein10 g
Carbs30 g
Fat2 cups organic spring mix
½ chicken breast (about 3 oz.), cooked and sliced
2 slices thick-cut bacon, cooked crisp and chopped
1 hard-boiled egg, sliced or chopped
1 oz. blue cheese, crumbled
½ avocado, diced
4 grape tomatoes
Get the RecipeHolidays like Christmas are celebrated worldwide, although the dishes served around the table are exceptionally regional.
Take this fruit salad, for example, which is a Southern staple that can be served as either a starter or a dessert. This American classic first appeared in cookbooks in 1867 with oranges and coconut. Since then the base has been adapted to include everything from maraschino cherries to marshmallows, but there’s no need to include those extras if you prefer to skip the added sugar.
216
Calories4 g
Protein32 g
Carbs8 g
Fat1 cup fresh mandarin orange segments
1 cup fresh bite-sized pineapple
¾ cup unsweetened full-fat coconut flakes
1 cup (5 oz.) miniature marshmallows
1 cup nonfat plain Greek yogurt
Get the RecipeHaving a hard time eating enough supergreens like broccoli? Make it extra enticing by adding bacon to the mix. There’s also no excuse since this broccoli salad is easy to assemble.
The hardest part – cooking up the bacon on the stove – is also the most rewarding. After that, simply toss the main ingredients with almonds, mayo, and lemon juice.
461
Calories18 g
Protein20 g
Carbs35 g
Fat2 large heads (about 8 cups) broccoli
1 ½ cups fresh grapes, halved (or 1 cup raisins)
10 slices bacon, cooked crisp and chopped
½ chopped onion
½ cup almonds, slivered or chopped
1 ½ cup paleo mayonnaise
¼ cup freshly squeezed lemon juice
Get the RecipeIn the coldest months, when the farmers’ market is closed or mostly barren, you can count on this mix of quinoa, kale, and sweet potato.
This winter salad is so craveable, you’ll wind up making it all year round. It’s got plenty of ingredients to enjoy, as well as fill you up with highly nutritious ingredients that will keep you going.
226
Calories8 g
Protein31 g
Carbs10 g
Fat2 cups cooked quinoa
2 sweet potatoes, diced
½ red onion, sliced
2 Tbsp. virgin coconut oil, melted
6 large kale leaves, washed and cut into chunks (stems included)
2 cups cannellini beans
12 cups mixed greens
3 Tbsp. extra-virgin olive oil
3 Tbsp. raw apple cider vinegar
Celtic sea salt and freshly ground black pepper to taste
Get the RecipeNeed to add plant-based protein to your meal plan? A four-bean salad like this is a great way to go.
Green beans are included as one of the four main ingredients, and there are other summer veggies in the salad too. But if you want to make it off-season, you can use frozen corn and string beans. Instead of fresh tomatoes, use sun-dried as a substitute.
247
Calories15 g
Protein46 g
Carbs2 g
Fat½ cup white beans
½ cup black-eyed peas
1 cup green beans
½ cup red beans
3 medium-sized tomatoes
1 whole sweet corn
1 red onion
¼ cup stuffed green olives
Get the RecipeThis healthy potato salad doesn’t remake the American version with a few lighter ingredients.
Instead, it takes the entire dish on a Mediterranean tour with feta, tomatoes, cucumber, and olives. Caper berries are also included, which is what the smaller, more common capers grow into if left on the vine. But if you can’t get your hands on a jar of pickled caper berries, the other kind of capers will work just fine.
501
Calories13 g
Protein63 g
Carbs26 g
Fat6 medium (about 2 ½ lbs.) Yukon gold potatoes
Sea salt to taste
1 pint cherry tomatoes, halved
1 cucumber, peeled, seeded and diced
½ small yellow onion, thinly sliced
½ lb. pitted Kalamata olives
¼ lb. caper berries (or 2 Tbsp. capers)
2 Tbsp. finely chopped fresh parsley
3 Tbsp. freshly squeezed lemon juice
2 Tbsp. white or red wine vinegar
¼ cup extra-virgin olive oil
¼ lb. crumbled feta
Get the RecipeIf you don’t like raw carrots in a salad, go ahead and roast them to bring out their natural sweetness. After all, cooking them down is how they take on the awesome flavor of carrot cake!
Having a roasted vegetable salad can also be nice when the weather’s cool outside. You don’t have to give up on having healthy salads, and you still get a reason to turn on the oven.
215
Calories4 g
Protein16 g
Carbs17 g
Fat5–6 carrots (about 2 ½ cups), peeled and thinly sliced
¼ cup slivered almonds
2 cloves garlic, minced
2 Tbsp. extra-virgin olive oil
Salt and freshly cracked black pepper to taste
½ tsp. pure honey
½ Tbsp. raw apple cider vinegar
3 Tbsp. dried fruit and nuts
2 cups mixed baby greens
Get the RecipeSince chard can be on the bitter end of leafy greens, it can require a few tricks to tame its bite.
First, this salad uses a combination of juicy mango and tart cranberries. Next, finely chop some fresh mint to throw in the mix. And last but not least, there’s a creamy element from Greek yogurt and goat cheese.
307
Calories10 g
Protein28 g
Carbs18 g
Fat2 cups chard leaves, thinly sliced
1 cup chard stems, thinly sliced
1 cup cooked Israeli (pearl) couscous
1 cup fresh flat-leaf parsley, finely chopped
1/3 cup dried or frozen mango, diced
1/3 cup dried cranberries
1/3 cup toasted pine nuts
½ cup plain nonfat Greek yogurt
½ cup crumbled goat cheese
¼ cup milk
¼ cup extra-virgin olive oil
Juice and zest of ½ large lemon
¼ cup fresh mint, finely chopped
Freshly ground black pepper to taste
Get the RecipeWhen your mom said to eat your greens, she was probably only talking about broccoli. But if you were the kid who hid veggies under the table, this is the best way to make up for it as an adult.
Almost all the green ingredients you can think of – from avocado to pistachios, cucumber to cabbage – have found their way into this salad. And amazingly they all work together with only lemon juice and olive oil.
295
Calories7 g
Protein26 g
Carbs21 g
Fat¼ head cabbage
¼ head broccoli
1/8 cup shelled pistachios
¼ cup chopped celery
2 large cucumbers
½ avocado
Juice from 1 lemon
1 Tbsp. extra-virgin olive oil
Salt and freshly ground black pepper to taste
Get the RecipeThis salad is great for those following a gluten-free or low-carb diet. But even if you’re not, it’ll wow you with not just flavor but creativity.
Cauliflower is prepared in a way to take on grain-like texture, so this rice salad actually has no rice. It’s all veggies, including radishes, Brussels sprouts, green peas, and kale.
182
Calories7 g
Protein18 g
Carbs11 g
FatSalad:
1 head (about 2 lbs.) cauliflower, cleaned and cut into florets
4 radishes, thinly sliced
5 Brussels sprouts, shredded
2/3 cup baby peas, defrosted
1 cup kale leaves, finely shredded
1 avocado, sliced
Lemon Tahini Dressing:
3 Tbsp. tahini
¼ cup freshly squeezed lemon juice
2 Tbsp. water
1 Tbsp. rice vinegar
1 tsp. Sriracha (or more to taste)
¼ tsp. salt
Get the RecipeWho knew quarantine cooking could be so tasty?
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Many companies use shipping and handling fees to increase their profit margins, but here at Legion, we hate profits, so our shipping is free!
Okay, so we do dig on profits, but we also go in for happy customers, and free shipping works like gangbusters. So, if you live in the UK, Canada, Belgium, Denmark, Germany, Netherlands, Spain, Puerto Rico, or Guam, your order ships free when it’s over $199.
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We just . . . wait for it . . . give you your money back. No returns. No forms. No nonsense. Holy moo cows.
That means you can say “yes” now and decide later. You really have nothing to lose.
Many companies use shipping and handling fees to increase their profit margins, but here at Legion, we hate profits, so our shipping is free!
Okay, so we do dig on profits, but we also go in for happy customers, and free shipping works like gangbusters. So, if you’re outside the USA, your order ships free when it’s over $299.
Why the restriction on international orders? Unfortunately, shipping abroad is very expensive, and if we didn’t require a minimum order size, we’d lose a lot of money. But! We're also hustling to improve our international logistics and will be passing our savings along to our international customers.
Also, if you don’t absolutely love our stuff for whatever reason, we don’t request you deliver it to a PO box in the Gobi Desert by carrier pigeon.
We just . . . wait for it . . . give you your money back. No returns. No forms. No nonsense. Holy moo cows.
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