Healthy Grain Salad Recipes

Find healthy, delicious grain salad recipes, from the food and nutrition experts at EatingWell.

Staff Picks

Spiced Grilled Chicken with Cauliflower "Rice" Tabbouleh

Rating: Unrated
2
Chicken breasts on the grill have a smoky flavor that's enhanced with an easy spice rub. We chose flat-leaf parsley in this salad because it has a stronger herbal taste than its sometimes-bitter curly counterpart.

Quinoa Chickpea Salad with Roasted Red Pepper Hummus Dressing

This hearty vegan salad is loaded with plant-based power ingredients: chickpeas, quinoa and hummus. We love the crunch of the sunflower seeds and the unexpected flavor of roasted peppers.

Beet & Shrimp Winter Salad

This healthy dinner salad recipe gets its staying power from protein-packed shrimp and fiber-rich barley. With a simple red-wine vinaigrette, this quick salad makes just one serving but is easy to double or triple. Look for precooked beets with other prepared vegetables in the produce department.

Roasted Veggie & Quinoa Salad

Quick, simple and packed with satisfying protein and fiber, this salad makes a perfect lunch or easy one-dish dinner.

Quinoa Avocado Salad

Rating: Unrated
2
Protein-packed quinoa pairs with creamy avocado in this refreshing grain salad. It's the perfect make-ahead side dish to bring on a picnic or take to a potluck. Or pack it for lunch or enjoy it as a light dinner.

Quinoa Avocado Salad with Buttermilk Dressing

Persimmons add sweetness to this tossed green salad that sports a healthy salad dressing. A sprinkling of crispy fried quinoa adds unexpected crunch, putting the salad over the top in the best way.

Chicken & Farro Herb Salad

Rating: Unrated
6
With tons of fresh herbs, arugula, olives and farro, this healthy chicken salad recipe makes a wonderful potluck platter or healthy dinner. We love the nutty flavor and quick cooking time of farro but other whole grains, such as freekeh, bulgur or couscous, are also good choices.

Winter Kale & Quinoa Salad with Avocado

Precooked quinoa helps keep this healthy salad recipe quick and simple. Loaded with black beans, kale, and avocado, this recipe is as filling as it is nutritious. You can also make the sweet potatoes and dressing ahead.

Farro Salad with Grilled Chicken

Rating: Unrated
2
Enjoy the flavors of the season with this summer farro salad. This dish is also great with wheat or rye berries instead of farro: skip the toasting step and cook in a pot of simmering water until tender, about 50 minutes. If your celery doesn't have any leaves on it, substitute fresh parsley instead.

Quinoa Cilantro Taco Salad

This super-satisfying salad gets a whole-grain boost from cooked quinoa and crumbled whole-grain crackers.

Quinoa & Smoked Tofu Salad

Rating: Unrated
10
We took the tangy fresh flavors of tabbouleh and paired them with smoky tofu and quinoa to create a main-dish salad that's perfect served on a bed of greens. This salad is jam-packed with heart-healthy ingredients--whole grains (quinoa), legumes (soy-based tofu) and plenty of vegetables.

Black Bean, Mango & Kale Wheat Berry Salad

Rating: Unrated
2
Wheat berries give this healthy grain-salad recipe a toothsome bite. The chopped kale can be swapped for any dark leafy green, such as spinach or chard, if desired.

Inspiration and Ideas

Cherry, Wild Rice & Quinoa Salad

Rating: Unrated
9
This whole-grain wild rice and quinoa salad recipe is perfect for toting to summer potlucks. It features sweet cherries, crunchy celery, nutty aged goat cheese and toasted pecans. If you can find red quinoa, it's particularly pretty.

Toasted Quinoa Salad with Scallops & Snow Peas

Rating: Unrated
42
This scallop-studded quinoa salad gets an exciting texture from crunchy snow peas, red bell pepper and scallions. Feel free to substitute shrimp or thin slices of chicken for the scallops.

Grilled Flank Steak Salad with Ginger-Wasabi Dressing

Rating: Unrated
1

This quick, healthy dinner salad recipe is ready in 40 minutes thanks to preshredded carrots and coleslaw mix. If you have leftover quinoa, skip Step 1 and use 2 cups in the salad. If you want a bigger flavor kick in the dressing, up the wasabi powder to 1 tablespoon.