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20 Healthy Salad Recipes From Around the Web

If you’re looking to “level up” your salad game, you’ve come to the right place! There’s something for everyone in these 20 delicious and popular recipes.

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!

Chopped Tuna Taco Salad with Creamy Cilantro Dressing

Serves 8

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.

Nutrition Facts (Per Serving)

613

Calories

34 g

Protein

71 g

Carbs

34 g

Fat

Ingredients

Creamy 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

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Spinach Berry Salad

Serves 4

A 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.

Nutrition Facts (Per Serving)

214

Calories

4 g

Protein

26 g

Carbs

12 g

Fat

Ingredients

Spinach 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

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Watermelon, Blackberry & Mint Salad

Serves 4

Making 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.

Nutrition Facts (Per Serving)

59

Calories

2 g

Protein

14 g

Carbs

1 g

Fat

Ingredients

3 cups cubed watermelon

1 ½ cups blackberries

2 Tbsp. finely chopped mint leaves

Juice of 1 lime

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Bruschetta with Brie & Strawberry-Tomato Salad

Serves 4

Salad 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.

Nutrition Facts (Per Serving)

300

Calories

8 g

Protein

29 g

Carbs

17 g

Fat

Ingredients

4 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

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Healthy Waldorf Salad

Serves 4

This 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.

Nutrition Facts (Per Serving)

516

Calories

33 g

Protein

67 g

Carbs

14 g

Fat

Ingredients

Waldorf 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

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Spinach Salad with Toasted Pita & Hazelnuts

Serves 4

Have 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.

Nutrition Facts (Per Serving)

402

Calories

7 g

Protein

48 g

Carbs

22 g

Fat

Ingredients

2 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

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Healthy Herbed Chicken Salad

Serves 4

A 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.

Nutrition Facts (Per Serving)

407

Calories

46 g

Protein

25 g

Carbs

16 g

Fat

Ingredients

¼ 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

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Poppy Seed Chicken Fruit Salad Lettuce Wraps

Serves 6 / Makes 12

Sugar 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.

Nutrition Facts (Per Serving)

557

Calories

36 g

Protein

27 g

Carbs

35 g

Fat

Ingredients

Poppy 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

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Black Bean & Mango Quinoa Salad

Serves 4

A 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.

Nutrition Facts (Per Serving)

603

Calories

31 g

Protein

94 g

Carbs

13 g

Fat

Ingredients

¾ 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

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Creamy Macaroni Salad

Serves 8

The 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.

Nutrition Facts (Per Serving)

370

Calories

10 g

Protein

44 g

Carbs

19 g

Fat

Ingredients

3 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)

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Healthy Chicken Cobb Salad for One

Serves 1

A 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.

Nutrition Facts (Per Serving)

504

Calories

47 g

Protein

10 g

Carbs

30 g

Fat

Ingredients

2 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

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Healthier Ambrosia Salad

Serves 6

Holidays 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.

Nutrition Facts (Per Serving)

216

Calories

4 g

Protein

32 g

Carbs

8 g

Fat

Ingredients

1 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

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Bacon, Grape & Broccoli Salad

Serves 6

Having 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.

Nutrition Facts (Per Serving)

461

Calories

18 g

Protein

20 g

Carbs

35 g

Fat

Ingredients

2 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

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Quinoa Bean Salad with Roasted Kale & Sweet Potato

Serves 8

In 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.

Nutrition Facts (Per Serving)

226

Calories

8 g

Protein

31 g

Carbs

10 g

Fat

Ingredients

2 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

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Mixed Bean Salad with Olives

Serves 4

Need 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.

Nutrition Facts (Per Serving)

247

Calories

15 g

Protein

46 g

Carbs

2 g

Fat

Ingredients

½ 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

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Greek Potato Salad

Serves 4

This 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.

Nutrition Facts (Per Serving)

501

Calories

13 g

Protein

63 g

Carbs

26 g

Fat

Ingredients

6 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

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Roasted Carrot Salad

Serves 3

If 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.

Nutrition Facts (Per Serving)

215

Calories

4 g

Protein

16 g

Carbs

17 g

Fat

Ingredients

5–6 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

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Rainbow Chard, Fruit & Couscous Salad

Serves 6

Since 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.

Nutrition Facts (Per Serving)

307

Calories

10 g

Protein

28 g

Carbs

18 g

Fat

Ingredients

2 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

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Green Monster Detox Salad

Serves 2

When 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.

Nutrition Facts (Per Serving)

295

Calories

7 g

Protein

26 g

Carbs

21 g

Fat

Ingredients

¼ 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

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Roasted Cauliflower “Rice” Salad with Lemon Tahini Dressing

Serves 6

This 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.

Nutrition Facts (Per Serving)

182

Calories

7 g

Protein

18 g

Carbs

11 g

Fat

Ingredients

Salad:

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

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OVER 100,000 PEOPLE HAVE USED MY COOKBOOK TO GET THE BODY THEY WANT EATING THE FOODS THEY LOVE. WILL YOU BE NEXT?

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In short, what if I told you that proper dieting--whether you want to maximize fat loss or muscle growth--is much simpler and more enjoyable than you’ve been led to believe?

Imagine eating delicious, filling meals every day...never feeling starved or stuffed...having great energy levels and workouts...and watching your body respond exactly as you desire, dropping fat or adding muscle each and every week.

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I'm Mike and I'm the creator of Muscle for Life and Legion Athletics, and I believe that EVERYONE can achieve the body of their dreams.

If you like my articles, then you'll love my bestselling books. They'll show you exactly what you need to do to build muscle and lose fat without hating your diet or living in the gym.

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  • sfczarnecki

    Question…in the Mixed Bean Salad with Olives…if you go to the original recipe, it includes a ketchup-based dressing. In your ingredient list here, you don’t mention anything from the dressing.

    Can I assume that the nutritional information you have listed for that salad does NOT include the dressing listed with the actual recipe?
    Thanks.

    • Oops sorry about that. Yeah only what’s listed in the ingredients.

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