Give 20%, Get $20
"No Return Necessary" Money-Back Guarantee | Free Shipping & Returns | Save 20%
Free Shipping | 100% Money-Back Guarantee"No Return Necessary" Money-Back Guarantee | Save 20%
Recharge Back In Stock! Recharge Back In Stock! Recharge Back In Stock!

7 Healthy Salsa Recipes That Make Just About Everything Taste Better

Unless you’re well versed in Mexican cuisine, you may think salsa comes in two varieties: red (roja) and green (verde). But really, “salsa” just means “sauce,” and anything goes to put together a delicious salsa.

Onions, garlic, and cilantro are the usual base, but get creative. These seven healthy salsa recipes use everything from lentils to cashew, blueberries, and red grapes. If you’re used to just “red and green,” though, don’t worry: there are healthy versions of those staples here for you too.



Salsa Lentejas (Lentils)

healthy salsa

Picture courtesy of Real Food Works

This salsa still has tomatoes, jalapeno, cilantro, and lime, but one additional ingredient makes this salsa super.

Lentils are a “superfood,” after all, thanks to a little protein, dietary fiber, and brain-friendly phytonutrients and antioxidants.

Serves 24


2 cups cooked lentils

2 cups cooked red lentils

16 roma tomatoes, diced

4 cloves garlic, minced

2 cups red onion, diced

1/2 cup fresh cilantro, chopped

4 jalapeno peppers, seeded and finely diced

3 Tbsp. olive oil

2 tsp. lemon juice

2 tsp. lime juice

2 Tbsp. cumin

1 1/2 tsp. salt

1 tsp. freshly ground black pepper

1 Tbsp. Tabasco sauce


1. In a large bowl, mix together the lentils, tomatoes, garlic, red onion, cilantro, and jalapeno.

2. Add olive oil, lemon and lime juice, cumin, salt, black pepper, and Tabasco sauce. Stir to coat.

3. Cover the salsa, and allow to chill for at least an hour.

Nutrition Facts (Per Serving)

Calories: 151

Protein: 9 grams

Carbs: 24 grams

Fat: 2 grams

Simple Fresh Homemade Salsa

healthy salsa recipe

Picture courtesy of My Frugal Adventures

Fancy salsas can liven up your old favorites, but sometimes the only thing to satisfy a craving for Mexican food is classic salsa with red tomatoes, garlic, and plenty of fresh cilantro.

Don’t rely on the flavorless premade stuff in jars; you can whip this one up from scratch in 5 minutes or less.

Serves 6


6 fresh tomatoes

1/3 red or sweet onion

3 cloves of garlic

Bunch of fresh cilantro

Pinch of cayenne pepper

1 jalapeno or serrano chile

Juice of 1 lime

Salt to taste


1. Roughly chop the tomatoes and onion, and then add to a food processor or blender. Put the garlic and cilantro in too, and pulse a few times.

2. Squeeze the lime juice over top of the salsa, and add cayenne pepper, salt, and other desired seasonings to taste.

3. Add the chile pepper to the mix, and pulse a few more times until the desired consistency is reached.

Nutrition Facts (Per Serving)

Calories: 28

Protein: 1 gram

Carbs: 6 grams

Fat: 0 gram


Jalapeno Blueberry Salsa

healthy salsa recipes

Picture courtesy of Honest Cooking

This salsa can do it all: dinner and dessert. Use it to top a juicy chicken breast for a big burst of flavor, or spoon it over sweet corn ice cream for a uniquely cool appetizer or after-dinner treat.

Serves 4


2 cup fresh blueberries, coarsely chopped

1 cup whole fresh blueberries

Juice of one lemon (about ¼ cup)

3 Tbsp. chopped fresh cilantro

1 jalapeno, seeded and minced

1/3 cup diced red bell pepper

1/2 tsp. salt


1. In a large bowl, mix together all of the blueberries, lemon juice, cilantro, peppers, and salt.

2. Salsa can be served immediately, or to further develop the flavors, cover and chill for 8 hours.

Nutrition Facts (Per Serving)

Calories: 69

Protein: 1 gram

Carbs: 17 grams

Fat: 1 gram


Want to know how to build muscle and lose fat eating delicious foods like these?"Dieting" doesn't have to suck. You CAN eat foods you like and have the body you want!

Avocado Salsa Verde

salsa recipe healthy

Picture courtesy of Eliza Domestica

Can’t decide between guacamole and salsa? Have a little of both with this recipe, which combines avocado and tomatillo. The two flavors are married together with a classic combo of onion, garlic, jalapenos, cumin, and cilantro.

When you need a real crowd pleaser to bring to a party with chips, don’t forget this dip.

Serves 16


2 1/2 lbs. tomatillos, husked and rinsed

2 large onions, quartered

10 cloves garlic

4 jalapenos

2 Tbsp. sunflower oil

4 tsp. ground cumin

2 tsp. salt

1 cup packed cilantro

3 avocados, halved

1 lime (optional)


1. Preheat the oven to 450°F. On a rimmed baking sheet, arrange the tomatillos, onions, garlic, and jalapenos in a single layer. Drizzle with sunflower oil. Roast for 15 minutes until the skin are starting to look blistered.

2. Cut the jalapenos in half, and scrape out the seeds to discard. This will reduce the spice level of the salsa.

3. In a food processor, add half of the roasted mixtures of tomatillos, onions, garlic, and jalapenos. Pulse until fairly smooth.

3. Add half of the cumin, salt, cilantro, and avocado. Pulse until the avocado is smooth. Taste and add salt if desired.

4. Repeat, blending in the rest of the roasted mixture, followed by the seasonings and avocado. Adjust tartness by adding a splash of lime juice.

Nutrition Facts (Per Serving)

Calories: 130

Protein: 2 grams

Carbs: 11 grams

Fat: 10 grams


Red Grape Salsa Fresca

salsa recipes healthy

Picture courtesy of Cheap Recipe Blog

Chances are you’ve had a salsa with grape tomatoes in it, but red grapes as in what goes into red wine? That’s a sweet twist on a classic that you and your whole family will find oddly addictive. Otherwise, the recipe is kept simple with the usual salsa staples.

Serves 8


1 cup grape tomatoes

1 cup red seedless grapes

1/2 small red onion

2 Tbsp. fresh cilantro leaves

1 clove garlic

2 Tbsp. fresh lime juice (1/2 lime)

1/2 tsp. sea salt

1/2 tsp. hot chile sauce


1. Chop the tomatoes, grapes, onions, cilantro, and garlic together. Make sure they are finely diced enough to mix together, but don’t worry about chopping in even sizes. (Alternatively, use a food processor.)

2. Mix the prepped ingredients together in a medium bowl with lime juice, salt, and hot sauce.

3. Cover the salsa, and allow it to chill overnight, or for at least a half hour. Drain excess liquid before serving with chips or crostini.

Nutrition Facts (Per Serving)

Calories: 22

Protein: 0.5 grams

Carbs: 6 grams

Fat: 0 grams


Smoked Cashew Salsa

recipe healthy salsa

Picture courtesy of Bon Appetit

This smooth, creamy salsa is rich and has great depth of flavor from the chipotle peppers. The fat in the cashews helps tame the heat from the chile, and the best part is you only need four ingredients to throw this together.

Serves 12


1/2 cup raw cashews

2 chipotle chiles in adobo, drained and seeded

1 Tbsp. sugar

Dash of salt


1. You can skip this step and buy the cashews smoked, but it doesn’t take much equipment. Line the bottom of a large pot with foil, and scatter soaked wood chips over the top. Cover, and heat over medium-high until the chips produce smoke. Arrange cashews in a single layer in a metal steamer basket, and place it inside the pot. Cover, and smoke for 10–15 minutes. Adjust heat as needed to maintain constant smoke from the chips.

2. Once the cashews have cooled completely, puree them in a blender or food processor with the sugar and chiles. Add a tablespoon of water at a time, up to ¾ cup, to reach the desired thickness.

3. Season with salt to taste, and serve.

Nutrition Facts (Per Serving)

Calories: 35

Protein: 1 gram

Carbs: 3 grams

Fat: 3 grams


Golden Tomato, Ginger & Chipotle Salsa

recipes healthy salsa

Picture courtesy of Taste of Two Plates

This salsa is so different it seems otherworldly – and it tastes out of this world too.

Ginger is a more commonly featured flavor in Asian cuisine, but here it added a little something extra to the smoky chipotle. So as not to overpower those strong flavors, the recipe calls for yellow rather than red tomatoes.

I found it in The Great Salsa Book, which has quite a few other eccentric-yet-tasty options, and it’s great with chips, but you can also use it as a garnish for grilled tuna, swordfish, pork, or duck.

the great salsa book

Serves 8


1 lb. yellow tomatoes (about 3), roughly chopped

1 chipotle chile en adobo

1 Tbsp. chopped fresh ginger

1 Tbsp. Scotch bonnet hot sauce (those who can’t handle fiery flavors, select a hot sauce with less heat)

1 Tbsp. fresh lime juice

1/2 tsp. sugar

1/2 tsp. salt


1. Add two golden tomatoes, the chipotle chile pepper, and ginger to a food processor. Puree until smooth.

2. Pulse the rest of the salsa together after adding the remaining tomato, roasted garlic, hot sauce, lime juice, sugar, and salt. Keep the salsa fairly chunky.

Nutrition Facts (Per Serving)

Calories: 19

Protein: 1 gram

Carbs: 4 grams

Fat: < 1 gram


What did you think of these healthy salsa recipes? Have anything else to share? Let me know in the comments below!

Want to know how to build muscle and lose fat eating delicious foods like these?

"Dieting" doesn't have to suck. You CAN eat foods you like and have the body you want!

Click Here to Learn How


What if I told you that just about everything magazines and trainers “teach” you about dieting is wrong?

What if you could build muscle and lose fat eating “naughty” foods every week?

What if you didn’t have to suffer through low-carb dieting to get lean? In fact, what if you could eat all the carbs you wanted?

And what if you didn’t have to gorge yourself just to gain muscle and didn’t have to put on pounds and pounds of ugly fat, either?

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.

And imagine finally understanding how proper dieting really works, never again falling for the BS, tricks, and gimmicks pushed by “gurus” and other shysters.

Well, I have good news.

All these “fantasies” can be a reality...if you know how to do a handful of “little” things correctly.

You see, when you know how to diet properly--and this doesn’t mean learning to eat boiled chicken and raw broccoli six times per day--getting lean and muscular becomes simple, convenient, and dare I say...enjoyable.

And this book will show you the way.

If you enjoyed this article, get weekly updates. It's free.

100% Privacy. We don't rent or share our email lists.

You May Also Like

Our Most Popular Evidence-Based Articles

You don't need supplements to build muscle, lose fat, and get healthy. But the right ones can help.

Take our 60-second quiz now to learn which supplements can help you achieve your fitness goals faster.

Take the Quiz No thanks, I don't want help choosing supplements.

Follow the Diet Plan that Helped Nikita Lose 15 Pounds in 3 Months

"I never thought getting in shape would be this simple! Everything just WORKS when you follow this plan." And if he can do it, why not you?

Take the Quiz No thanks, I don't want to lose weight or build muscle.

Our "No Return Necessary"
Money-Back Guarantee

If you don’t like something of ours, guess what happens next?

No, we don’t request you deliver it to a PO box in the Gobi Desert by carrier pigeon. Nor do we ask you to fill a cursed inkwell with orc’s blood and demon saliva and then use it to complete reams of return forms written in ancient Cyrillic script.

We just . . . wait for it . . . give you your money back. Holy moo cows. And that means you can say "yes" now and decide later.

Free Worldwide Shipping & Returns

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 United States, your order ships free regardless of order size, and if you live elsewhere, your order ships free when it’s over $199.

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.

That means you can say “yes” now and decide later. You really have nothing to lose.

Clinically Effective Doses

Many ingredients in supplements don’t have any scientifically validated benefits, and many ingredients that do are often underdosed to the point of irrelevance.

That’s why we only use the choice ingredients and precise doses shown to be effective in peer-reviewed scientific studies.

Clinically Effective Doses

You need more than great ingredients to make great products—you also need proper doses. That’s why we use the precise doses of ingredients shown to be effective in peer-reviewed scientific studies.

100% Natural Ingredients

“Natural” doesn’t always mean “better,” but in many cases, natural ingredients are superior to artificial ones for various reasons, including purity, safety, and efficacy.

That’s why all of our ingredients in all of our products come from plant and animal sources, including sweeteners, colors, and flavors.

Made in USA

If you want to ensure the supplements you’re swallowing every day are safe and effective, you want products produced in the USA.

That’s why all of our supplements are made in America in NSF-certified and FDA-inspected facilities that operate in accordance with the Current Good Manufacturing Practice (cGMP) regulations.

Lab Tested

Did you know that supplements can contain dangerously high levels of toxins like lead, arsenic, and cadmium?

That’s why we test every ingredient of every supplement we produce for heavy metals, microbes, allergens, and other contaminants and ensure they meet the strict purity standards set by the FDA.

Naturally Sweetened & Flavored

While artificial sweeteners may not be as dangerous as some people claim, studies suggest that regular consumption of these chemicals may indeed be harmful to our health.

That’s why all of our supplements are naturally sweetened and flavored and contain no artificial food dyes, fillers, or other unnecessary junk.

Science-Backed Ingredients

Many ingredients in supplements don’t have any scientifically validated benefits. That’s why we only use choice ingredients shown to be effective in peer-reviewed scientific studies.

Buy now, pay later.

Split your entire online purchase into 4 interest-free payments, over 6 weeks with no impact to your credit.

payment break down 25% today, 25% 2 weeks, 25% 4 weeks, 25% 6 weeks


2 weeks

4 weeks

6 weeks

Here's how to Sezzle

Step 1 - shop the store


Shop and add items to your cart as normal!

Step 2 - checkout at the store


Choose Sezzle at Checkout! You’ll be redirected to Sezzle to Sign Up or Log In to complete your order.

Step 3 - Select Sezzle and Sezzleit

Sezzle it

Your order will be shipped out right away* and your payments will be split up over 6 weeks.

*shipping times subject to merchant shipping policy

Download the App

Shop directory. Reschedule payments. Plus more!

Waiver and Release of Liability

In consideration of the services and/or products offered by Legion Athletics, Inc. (“Legion”) including, but not limited to, nutrition plans, exercise routines and coaching, and in addition to the payment of any fee or charge:

I knowingly and voluntarily enter into this waiver and release of liability and hereby waive any and all rights, claims or causes of action of any kind whatsoever arising out of my use of Legion’s services and/or products, and I hereby release and hold harmless Legion and its consultants, officers, contractors, agents, owners and employees from any and all responsibility, liability, cost and expenses, including for injuries, damages or disorders (physical, metabolic, or otherwise), resulting from my use of Legion’s services and/or products.

I understand that fitness activities including, but not limited to, strength, flexibility, and cardiovascular exercise, with or without the use of equipment, are potentially hazardous activities that involve a risk of injury and even death, and I am voluntarily participating in these activities and using equipment and machinery with knowledge of the risks involved. I hereby agree to assume and accept any and all risks of injury or death related to said fitness activities.

I understand Legion’s services and products are not meant to treat or manage any health conditions or circumstances, and I acknowledge that Legion has recommended I obtain a healthcare provider’s approval for my use of Legion’s services and/or products, through regular physical examination(s) and/or consultation. I acknowledge that I have obtained my healthcare provider’s approval or have decided to use Legion’s services and/or products without such approval and hereby assume all responsibility for my use of said services and/or products.

I understand that results from using Legion’s products and/or services are not guaranteed, and I agree to not hold Legion liable for any outcomes or lack thereof.


Security Check

Please click the checkbox below. We apologize for the inconvenience.

Fact Checked

Our scientific review board of nutritionists, dietitians, molecular biologists, doctors, and other accredited experts is responsible for reviewing every article, podcast, and video we produce to ensure they’re evidence based, accurate, trustworthy, and current.

Thanks to their connections, credentials, and academic experience, this team of MDs, PhDs, and other professionals has access to a wealth of research published in the largest and most prestigious journals in the world.

This allows them to not only review individual studies but also analyze the overall weight of the evidence on any and all topics related to diet, exercise, supplementation, and more.

If you feel that any of our content is inaccurate, misleading, out-of-date, or anything less than factual, please let us know in the comments section of the article in question.

Evidence Based

We follow a detailed, rigorous, multi-step process to create content that meets the highest standards of clarity, practicality, and scientific integrity.

First, our research associates provide our editorial team with accurate, up-to-date, proven scientific evidence.

Then, our editorial team uses this research to draft articles and outlines for podcasts and videos.

Finally, our scientific review board reviews the content to ensure all key information and claims are backed by high-quality scientific research and explained simply and precisely.

If you feel that any of our content is inaccurate, misleading, out-of-date, or anything less than factual, please let us know in the comments section of the article in question.