Healthy 4th of July Salad Recipes

Find healthy, delicious 4th of July salad recipes including coleslaw, pasta and potato salads. Healthier recipes, from the food and nutrition experts at EatingWell.

Staff Picks

Japanese Cucumber Salad

Rating: Unrated
20
This Japanese-inspired cool, crisp salad is as elegant and well balanced as it is simple.
By Jessie Price

No-Cook Black Bean Salad

Rating: Unrated
3
A classic black bean salad is a must for picnics and potlucks. This vegan version gets its creaminess from blended avocado. Any mix of salad greens will work well, but try arugula if you want to give this hearty salad a peppery kick.
By Hilary Meyer

Cucumber & Avocado Salad

Rating: Unrated
1
This healthy cucumber-avocado salad takes just five minutes to prep. Lime juice and fresh herbs boost the bright flavors in this crunchy and creamy salad that's a perfect side dish for grilled chicken, fish or steak. This recipe calls for an English cucumber, which doesn't have to be peeled, but regular cucumbers work well too--just peel them before slicing.
By Julia Levy

Vegetarian Taco Salad

Rating: Unrated
48
Nobody will miss the meat in this colorful, zesty vegetarian taco salad. The rice and bean mixture can be made ahead and the salad quickly assembled at mealtime. Recipe by Nancy Baggett for EatingWell.
By EatingWell Test Kitchen

Spicy Cabbage Slaw

Sliced radishes add a peppery kick to this 10-minute slaw, which can serve as both a side and a topping for sandwiches.
By Laura Marzen, R.D., L.D.

Mediterranean Tuna Antipasto Salad

Rating: Unrated
26
Packed with protein and fiber, this tuna and bean salad is ready in a flash. For an extra kick, add a pinch of crushed red pepper or cayenne.
By EatingWell Test Kitchen

Fresh Fruit Salad

Rating: Unrated
2
This refreshing fruit salad is a classic combination that will be the favorite at any potluck or cookout. Serve with a creamy yogurt dressing to take this side (or dessert) to the next level.
By Carolyn Casner

Better Three-Bean Salad

Rating: Unrated
5
Traditional three-bean salad gets a healthy, fresh spin with the addition of black soybeans, snap peas and a tarragon-infused dressing. Find black soybeans near other canned beans; they're a sweeter, creamier relative of the green ones you're probably familiar with.
By Katie Webster

Creamy Cucumber, Radish & Tomato Chopped Salad

Rating: Unrated
4
A mix of cool, crunchy vegetables gives this healthy salad satisfying bite for a perfect potluck side.
By Devon O'Brien

Mediterranean Pasta Salad

Rating: Unrated
1
You might not think to use hummus as a pasta sauce, but the creamy dip makes the perfect backdrop to the bold flavors of this healthy Mediterranean-inspired pasta salad.
By Sara Haas, R.D.N., L.D.N.

Cucumber, Tomato & Feta Salad

This healthy summer salad is bursting with Mediterranean flavors and takes just 10 minutes to prepare. Serve it alongside grilled chicken, pork or fish or as part of a vegetarian spread. If you can't find Campari tomatoes or Persian cucumbers, feel free to swap them for whatever variety looks the best at your farmers' market.
By Julia Levy

Moroccan Kidney Bean & Chickpea Salad

Rating: Unrated
5
The bold flavors of the lemon-cumin dressing in this healthy bean salad recipe make it a wonderful side dish to grilled beef and lamb, yet it's also a stellar meatless main when served with whole-wheat couscous.
By Katie Webster

Inspiration and Ideas

Country Potato Salad

Country Potato Salad

Learn how to make potato salad with lemon juice and oil instead of mayonnaise to cut calories and fat.
Avocado & Shrimp Chopped Salad

Avocado & Shrimp Chopped Salad

The smoky flavors of grilled shrimp and corn in this healthy chopped salad recipe are a tasty match for the creamy cilantro dressing.
8-Layer Taco Salad

8-Layer Taco Salad

Purple Fruit Salad

Purple Fruit Salad

Rating: Unrated
2
Chicken & Farro Herb Salad

Chicken & Farro Herb Salad

Rating: Unrated
6
Cucumber & Black-Eyed Pea Salad

Cucumber & Black-Eyed Pea Salad

Rating: Unrated
18

Tex-Mex Pasta Salad

A light and creamy green-salsa dressing highlights this easy pasta salad with Southwestern flavors.

All Healthy 4th of July Salad Recipes

Avocado & Shrimp Chopped Salad

Rating: Unrated
12
The smoky flavors of grilled shrimp and corn in this healthy chopped salad recipe are a tasty match for the creamy cilantro dressing.
By Romney Steele

Curried Potato Salad

In this healthy and creamy potato salad recipe, yogurt replaces half of the mayo and we keep the potato skins on for more fiber and potassium. Red bell pepper and green peas add even more color to the yellow-tinted potato salad.
By EatingWell Test Kitchen

Chickpea Salad

Rating: Unrated
6
Feta cheese and chickpeas lend a Mediterranean flair to this satisfying side salad. The Creamy Dill Ranch is great with it, but would also be good with a tangy vinaigrette.
By EatingWell Test Kitchen

Green Papaya Salad

Rating: Unrated
3
This Thai-inspired salad makes use of the papayas that grow throughout Hawaii. This version is tossed with tender, sweet pea shoots. Make an extra batch of the vinaigrette to keep on hand in the refrigerator--use it as a marinade for vegetables, a flavorful dressing for fresh melon or as a sauce to splash over grilled fish or chicken.
By David Patterson

8-Layer Taco Salad

Rating: Unrated
8
This gorgeous and colorful 8-layer taco salad recipe is made healthier by using ground turkey in place of beef, adding Greek yogurt and bumping up the amount of vegetables. Serve this salad in a clear glass bowl and you'll have an eye-catching party-worthy dinner or potluck side in just 30 minutes.
By EatingWell Test Kitchen

Broccoli, Ham & Pasta Salad

Rating: Unrated
7
A great make-ahead entree, this lightened-up pasta salad is loaded with broccoli and peppers. Smoky ham and sweet raisins give it plenty of punch. Enjoy the leftovers for a fuss-free lunch. Recipe by Nancy Baggett for EatingWell.
By EatingWell Test Kitchen

Seven-Layer Salad

Rating: Unrated
19
This makeover of a Midwestern classic tops layers of lettuce, peas, bell pepper and tomatoes with a creamy, tangy dressing. The salad stays fresh underneath until it's served and gets even better when held overnight.
By EatingWell Test Kitchen

Macaroni Salad with Creamy Avocado Dressing

Give classic pasta salad a fresher, more flavorful spin. This fast pasta dish calls for avocado to replace some of the mayonnaise, which makes it extra creamy. Whole-wheat elbow macaroni and fresh vegetables lighten up this healthy pasta salad that you'll be making all summer long.
By Carolyn Casner

Classic Potato Salad

Rating: Unrated
2
In this healthy and creamy potato salad recipe, yogurt replaces half of the mayo and we keep the potato skins on for more fiber and potassium. To hard-boil the eggs while your potatoes are steaming, place them directly on top of the potatoes in the steamer basket. They'll be perfectly hard-boiled when the potatoes are tender.
By EatingWell Test Kitchen

Vinegary Coleslaw

Rating: Unrated
6
Forget mayonnaise-laden coleslaw. The bright, clean flavors in this version go well with everything from tacos to barbecue.
By EatingWell Test Kitchen

Summer Tomato, Onion & Cucumber Salad

Rating: Unrated
11
Fresh wedges of tomato, thinly sliced onion and sliced cucumber dressed simply with vinegar and oil makes the most simple salad possible--think of it as the Southern counterpart to the classic Italian tomato-and-mozzarella salad. It is best enjoyed at the height of summer, when tomatoes and cucumbers are fresh from the garden.
By Virginia Willis

Cucumber, Tomato & Avocado Salad

Rating: Unrated
1
This vibrant and healthy summer salad is perfect for BBQs and backyard parties. The dressing is whisked together right in the salad bowl before you add the vegetables, so it's also incredibly easy to make. Choose a fairly firm avocado so it holds its shape in the salad.
By Julia Levy

Chinese Chicken & Noodle Salad

Rating: Unrated
17
This delicious Chinese-inspired salad is crisp, crunchy and cool with shredded cabbage, carrots and chicken breast tossed with toasted ramen noodles and slivered almonds. The dressing is an addictive orange, sesame, ginger and soy combination--you may want to double the dressing and save some for a salad the next day.
By EatingWell Test Kitchen

Curried Chicken & Pasta Salad

Rating: Unrated
11
This crowd-pleasing pasta salad is potluck-perfect for barbecue season.
By Patsy Jamieson

Creamy Coleslaw

Rating: Unrated
2
Red and green cabbage and bright orange carrots make a colorful, healthful combination. For an especially nutty flavor, use Savoy instead of regular green cabbage.
By EatingWell Test Kitchen

Banana-Kiwi Salad

Rating: Unrated
2
Put away any preconceived notions of Grandma's fruit salad. This unusual combination of tropical fruit in a savory shallot vinaigrette will have you dreaming of the tropics.
By EatingWell Test Kitchen

Chicken Caesar Pasta Salad

This scrumptious and healthy salad combines elements of Caesar salad, pasta salad and chicken salad for an easy weeknight dinner that comes together in less than 30 minutes (and most of the prep can be done ahead). Use your blender to whip together the tangy buttermilk-based dressing, which would also be great on a salmon or chickpea salad.
By Pam Lolley

Creamy Grape Salad with Candied Walnuts

Traditional grape salad recipes are loaded with sugar and fat, but we made this creamy grape dessert salad recipe healthier by using reduced-fat cream cheese instead of full-fat cream cheese and using half the sugar called for in classic recipes. Bring this healthy grape salad recipe to a potluck and watch it disappear in moments.
By EatingWell Test Kitchen

Mama's Potato Salad

Rating: Unrated
3
Tossed with mayo, celery, hard-boiled eggs, onion and relish, this is one of the most simple and traditional potato salad recipes around. Sprinkling the still-warm potatoes with vinegar infuses them with more flavor than if you had added the vinegar to the dressing.
By Virginia Willis

Super-Green Edamame Salad

Rating: Unrated
3
Avocado, fresh chives and spinach are blended right into the creamy, bright-green dressing in this healthy edamame salad recipe. Pink beans are popular in the Caribbean, but you can substitute pinto beans or light red kidney beans if you can't find them.
By Katie Webster

Tropical Cucumber Salad

Rating: Unrated
10
Combine cucumber, avocado and mango with a salty-sweet dressing for a taste of the tropics.
By EatingWell Test Kitchen

Pasta, Tuna & Roasted Pepper Salad

Rating: Unrated
7
The secret to this delicious pasta salad is a creamy low-fat dressing made with bottled roasted red peppers. If you have cooked chicken on hand, you can substitute it for the tuna.
By Ruth Cousineau

Chicken & White Bean Salad

Rating: Unrated
16
Zucchini and celery give this chicken-and-bean salad a nice crunch. We like serving it over a bed of slightly bitter escarole and radicchio, but any type of salad greens will work. Recipe by Nancy Baggett for EatingWell.
By EatingWell Test Kitchen

Moroccan Lentil Salad

Rating: Unrated
2
This healthy date, carrot and lentil salad recipe is flavored with a spiced preserved-lemon dressing. While most salads taste best when freshly assembled, lentil salads appreciate time for the flavors to marry so try to make it at least a few hours ahead if you can. Bring the salad to room temperature before serving and adjust salt if needed.
By Joyce Goldstein
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