Description
When the summer sun is blazing and you’re craving something light and refreshing, these 19 healthy summer salads will keep you cool and satisfied. Each one is packed with flavor, nutrients, and vibrant seasonal ingredients.
Ingredients
- Fresh vegetables: cucumbers, tomatoes, bell peppers, zucchini, corn
- Leafy greens: spinach, arugula, kale, mixed lettuces
- Whole grains: quinoa, farro, bulgur, brown rice
- Fruits: berries, watermelon, peaches, mango, avocado
- Lean proteins: grilled chicken, chickpeas, shrimp, tofu
- Nuts and seeds: almonds, pumpkin seeds, sunflower seeds
- Fresh herbs: basil, mint, cilantro, dill
- Healthy fats: olive oil, tahini, avocado
- Zesty dressings: lemon, vinegar, yogurt-based, mustard vinaigrettes
Instructions
- Choose your desired salad recipe from the list.
- Wash and prep all fresh produce.
- Cook any required grains or proteins ahead of time and let them cool.
- Combine salad components in a large bowl as directed in each individual recipe.
- Whisk together or shake the dressing ingredients in a jar.
- Toss salad with dressing just before serving to maintain texture.
- Top with nuts, seeds, or herbs for added flavor and crunch.
- Store leftovers in the fridge in airtight containers. Keep dressing separate if meal prepping.
Notes
These salads are versatile and customizable—swap ingredients based on what’s in season or your dietary needs. Most are gluten-free and many can be made vegan with a few easy substitutions.
- Prep Time: 20 minutes
- Cook Time: 0 minutes
- Category: Salad
- Method: No-cook
- Cuisine: Various
Nutrition
- Serving Size: 1 salad bowl
- Calories: 300
- Sugar: 6g
- Sodium: 180mg
- Fat: 15g
- Saturated Fat: 2g
- Unsaturated Fat: 12g
- Trans Fat: 0g
- Carbohydrates: 28g
- Fiber: 7g
- Protein: 10g
- Cholesterol: 0mg
Keywords: summer salads, healthy salad recipes, no-cook meals, vegetarian salads, vegan-friendly salads