Healthy Salad Ideas | Nutritious and Delicious

Healthy Salad Recipes have plenty of nutrient-dense elements that will fill your body rather than your stomach and make you feel energized and full!

Tossed in colorful veggies, an array of leafy greens, and lean proteins such as grilled chicken, tofu, or legumes, topped with healthy fats from sources like avocado, nuts, and seeds, these salads go the extra mile.

Sustained energy and fiber can come from adding whole grains like quinoa, farro or brown rice. Dressings tend to be on the lighter side and made from wholesome ingredients — olive oil, lemon juice, Greek yogurt or tahini — to prevent adding unnecessary calories and additives. Healthy salad ideas can provide a great means to fuel your body with clean, whole foods whether all you want is a simple lunch or something more substantial for dinner.

Healthy Salad Ideas

He’s a curated list of 55+ healthy salad ideas — perfect for nutritious meals that are light, energizing, and full of flavor. These include a mix of vegetarian, vegan, and protein-packed options to suit every lifestyle:

Green-Based Healthy Salads

1. Spinach, Apple & Walnut Salad
2. Kale & Quinoa Detox Salad
3. Arugula & Beet Salad with Feta
4. Romaine & Avocado Lime Salad
5. Baby Greens with Balsamic Strawberries
6. Cucumber, Tomato & Mint Salad
7. Watercress & Radish Salad
8. Spring Mix with Lemon Vinaigrette
9. Mixed Greens with Roasted Asparagus
10. Garden Salad with Olive Oil & Herbs

High-Protein Healthy Salads

1. Grilled Chicken & Avocado Salad
2. Turkey & Spinach Salad with Cranberries
3. Hard-Boiled Egg & Veggie Salad
4. Tuna & White Bean Salad
5. Grilled Shrimp & Mango Salad
6. Salmon & Dill Salad
7. Chicken & Quinoa Power Bowl
8. Edamame & Tofu Protein Salad
9. Turkey & Roasted Pepper Salad
10. Cottage Cheese & Cucumber Salad

Roasted Veggie-Based Salads

1. Roasted Sweet Potato & Kale Salad
2. Roasted Cauliflower & Chickpea Salad
3. Broccoli & Cranberry Salad
4. Brussels Sprouts & Almond Salad
5. Roasted Carrot & Lentil Salad
6. Butternut Squash & Spinach Salad
7. Eggplant & Tahini Salad
8. Zucchini Ribbon & Tomato Salad
9. Warm Beet & Arugula Salad
10. Roasted Root Vegetable Grain Bowl

Whole Grain Healthy Salads

1. Quinoa, Black Bean & Corn Salad
2. Farro & Roasted Vegetable Salad
3. Brown Rice & Edamame Salad
4. Wild Rice & Apple Spinach Salad
5. Couscous & Cucumber Herb Salad
6. Bulgur & Chickpea Tabbouleh
7. Barley Salad with Lemon & Herbs
8. Millet, Spinach & Pomegranate Salad
9. Red Lentil & Tomato Grain Bowl
10. Freekeh & Feta Salad

Mediterranean-Inspired Salads

1. Greek Salad with Kalamata Olives
2. Tomato, Cucumber & Feta Salad
3. Hummus & Chickpea Salad Bowl
4. Mediterranean Lentil Salad
5. Falafel Salad with Lemon-Tahini Dressing
6. Grilled Zucchini & Halloumi Salad
7. Orzo & Roasted Red Pepper Salad
8. Lebanese Fattoush Salad
9. Tabouli with Fresh Parsley & Mint
10. Olive, Artichoke & Arugula Salad

Avocado-Lovers’ Healthy Salads

1. Avocado & Citrus Salad
2. Tomato, Corn & Avocado Salad
3. Kale, Avocado & Sunflower Seed Salad
4. Avocado & Quinoa Protein Bowl
5. Spicy Avocado & Black Bean Salad
6. Avocado & Tuna Lettuce Cups
7. Chicken, Avocado & Spinach Salad
8. Cucumber, Avocado & Lime Salad
9. Avocado, Mango & Arugula Salad
10. Avocado Egg Salad on Greens

Recipes

1. Spinach, Apple & Walnut Salad Recipe  

Ingredients:

1. 4 cups baby spinach
2. 1 apple (sliced thin, any variety)
3. 1/4 cup walnuts (toasted)
4. 1/4 cup crumbled goat cheese or feta
5. 2 tbsp dried cranberries (optional)
6. Dressing: 2 tbsp olive oil, 1 tbsp apple cider vinegar, 1 tsp honey

Instructions:

1. Combine spinach, apples, and walnuts in a bowl.
2. Add cheese and cranberries.
3. Drizzle with dressing, and serve.

2. Kale & Quinoa Detox Salad Recipe 

Ingredients:

1. 2 cups kale, chopped and massaged
2. 1 cup cooked quinoa
3. 1/2 cup shredded carrots
4. 1/2 avocado, diced
5. 1/4 cup sunflower seeds or pumpkin seeds
6. Dressing: 2 tbsp lemon juice, 1 tbsp olive oil, pinch of sea salt

Instructions:

1. Smoosh kale with some lemon juice.
2. Add all ingredients into one bowl.
3. Add dressing and toss, serve cold.

3. Arugula & Beet Salad with Feta Recipe 

Ingredients:

1. 3 cups arugula
2. 1 cup cooked beets (cubed or sliced)
3. 1/4 cup crumbled feta cheese
4. 2 tbsp chopped walnuts
5. Dressing: 1 tbsp balsamic vinegar, 2 tbsp olive oil, a dash of black pepper

Instructions:

1. Arrange arugula on a plate.
2. Arrange the beets, feta, and walnuts on top.
3. Top with balsamic dressing and drizzle.

4. Romaine & Avocado Lime Salad Recipe 

Ingredients:

1. 4 cups romaine lettuce, chopped
2. 1 avocado, diced
3. 1/2 cup cherry tomatoes, halved
4. 1/4 red onion, sliced
5. Dressing: 2 tbsp lime juice, 1 tbsp olive oil, salt to taste

Instructions:

1. Toss together romaine, tomatoes, avocado, and o onion.
2. Prepare dressing separately and pour over salad.
3. Toss gently and serve.

5. Baby Greens with Balsamic Strawberries Recipe 

Ingredients:

1. 3 cups baby greens (spinach, arugula, etc.)
2. 1/2 cup strawberries, sliced
3. 2 tbsp goat cheese or feta
4. 1 tbsp balsamic glaze
5. 1 tbsp sliced almonds

Instructions:

1. Arrange greens and strawberries in a bowl.
2. Add cheese and almonds.
3. Drizzle with balsamic glaze just before serving.

6. Cucumber, Tomato & Mint Salad Recipe 

Ingredients:

1. 1 cucumber, sliced
2. 1 cup cherry tomatoes, halved
3. 2 tbsp fresh mint, chopped
4. 1 tbsp olive oil
5. 1 tbsp lemon juice
6. Salt & pepper to taste

Instructions:

1. In a bowl, mix cucumber, tomatoes, and mint.
2. Combine olive oil, lemon juice, salt, and pepper.
3. Chill and toss before serving.

7. Watercress & Radish Salad Recipe 

Ingredients:

1. 2 cups watercress
2. 4–5 radishes, thinly sliced
3. 1/4 avocado, diced (optional)
4. Dressing: 1 tbsp white wine vinegar, 1 tbsp olive oil, a pinch of salt

Instructions:

1. Dress watercress with radish slices and avocado.
2. Toss with a light dressing and serve right away.

8. Spring Mix with Lemon Vinaigrette Recipe 

Ingredients:

1. 4 cups spring mix greens
2. 1/4 cup cucumber slices
3. 1/4 cup shredded carrots
4. 1 tbsp sunflower seeds
5. Dressing: 2 tbsp lemon juice, 1 tbsp olive oil, 1/2 tsp Dijon mustard

Instructions:

1. Combine greens and veggies in a bowl.
2. Combine the dressing ingredients and whisk.
3. Toss salad with vinaigrette and serve.

9. Mixed Greens with Roasted Asparagus Recipe

Ingredients:

1. 3 cups mixed greens
2. 1 cup roasted asparagus (chopped)
3. 1/4 cup shaved Parmesan
4. 1 tbsp pine nuts or sliced almonds
5. Dressing: 1 tbsp balsamic vinegar, 2 tbsp olive oil

Instructions:

1. Oven-roast asparagus at 400°F for 10–12 minutes.
2. Toss greens with warm asparagus, Parmesan, and nuts.
3. Add balsamic dressing drizzle.

10. Garden Salad with Olive Oil & Herbs Recipe 

Ingredients:

1. 2 cups romaine
2. 1 cup cherry tomatoes
3. 1/2 cucumber, sliced
4. 1/4 red onion, sliced
5. 1 tbsp olive oil
6. 1 tsp dried Italian herbs
7. Splash of red wine vinegar

Instructions:

1. In a large bowl, combine all the veggies.
2. Combine olive oil, vinegar, and herbs.
3. Toss and serve fresh.

11. Grilled Chicken & Avocado Salad Recipe

For the salad:

• 2 boneless, skinless chicken breasts
• 1 tablespoon olive oil
• 1 teaspoon garlic powder
• Salt and pepper, to taste
• 6 cups mixed salad greens (e.g., romaine, arugula, spinach)
• 1 large avocado, sliced
• 1 cup cherry tomatoes, halved
• ¼ small red onion, thinly sliced
• ½ cucumber, sliced
• 2 tablespoons feta cheese (optional)

For the dressing:

• 2 tablespoons olive oil
• 1 tablespoon balsamic vinegar or lemon juice
• 1 teaspoon Dijon mustard
• 1 teaspoon honey or maple syrup
• Salt and pepper, to taste

Instructions:

1. Season and Grill Chicken: Rubbing ginger on chicken breasts with olive oil, garlic powder, salt, and pepper. Grill for about 5-6 minutes on each side over medium-high heat, or until the internal temperature reaches 165°F (74°C). Allow the chicken to rest for 5 minutes before slicing.
2. Prepare Dressing: In a small bowl or jar, whisk all the ingredients (olive oil, balsamic vinegar or lemon juice, mustard, honey, salt, and pepper) until they come together.
3. Assemble Salad: Put down layers of mixed greens, sliced avocados, cherry tomatoes, red onions, cucumber, and feta (if using) in either a big bowl or on a platter. Top with slices of grilled chicken.
4. Drizzle & Serve: Do so just before serving, and toss gently. Cheers!