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  4. 28 Healthy Salads to Eat This Month

28 Healthy Salads to Eat This Month

Jessica Ball
Jessica Ball, M.S., RD Updated February 10, 2022
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Simple Cabbage Salad
Credit: Photography / Greg DuPree, Styling / Ruth BlackBurn / Julia Bayless

Need an easy way to boost your veggie intake? Add a salad! As part of our Salad-A-Day Challenge, these recipes will help you add in a salad each day to meet your goals. Whether it's a Basic Green Salad with Vinaigrette or a filling lunch like our Cobb Salad with Herb-Rubbed Chicken, these recipes will help you boost the nutrition of your meals without sacrificing flavor.

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Eat-the-Rainbow Chopped Salad with Basil & Mozzarella

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This fresh and colorful salad has all of the delicious flavors you love from the classic caprese salad, plus even more healthy veggies. Double this and top each portion with 3 ounces grilled or roasted chicken to take it from a simple side to a quick main dish.

 

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Cobb Salad with Herb-Rubbed Chicken

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Try this satisfying salad recipe for an updated version of the classic Cobb. Kale, feta and strawberries give this chicken salad a colorful upgrade.

 

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Mexican Pasta Salad with Creamy Avocado Dressing

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Everyone will love this Mexican-inspired pasta salad recipe. We lighten up the creamy dressing with avocado for a healthier version of a picnic favorite.

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Composed Bean Salad with Basil Vinaigrette

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Channel your inner food stylist while arranging the beans and vegetables for this show-stopping composed bean salad recipe. Serve at a potluck or for a beautiful salad at brunch alongside grilled chicken, scallops or fish.

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Baby Kale Breakfast Salad with Quinoa & Strawberries

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Fruit, whole grains and greens for breakfast? Yes! Start your day off right with this breakfast salad recipe and you'll knock out half of your daily veggie quota with the first meal of the day.

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Purple Power Slaw with Sesame-Ginger Vinaigrette

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Combining a trio of purple vegetables--cabbage, carrots and daikon--makes for a stunning slaw recipe. It would be equally delicious tossed with a classic creamy dressing.

 

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Kale Salad with Creamy Poppy Seed Dressing

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The lightly sweet, creamy homemade poppy seed dressing takes this crunchy salad to the next level for a mouthwatering vegetable side dish or light lunch. Top with cooked chicken for a heartier meal.

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Pineapple & Avocado Salad

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This refreshing, simple Cuban salad recipe captures the flavors of the tropics. Serve alongside spiced chicken or pork, with rice and beans.

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Japanese Cucumber Salad

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This Japanese-inspired cool, crisp salad is as elegant and well balanced as it is simple.

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Grilled Romaine with Avocado-Lime Dressing

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Romaine lettuce takes on a nice charred, smoky flavor with a quick trip to the grill in this healthy wedge salad recipe. Avocado makes the dressing extra-creamy without any cream. Serve alongside grilled chicken or fish.

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Stetson Chopped Salad

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Knock it out of the park at dinner with this composed salad recipe inspired by the crazy-popular Stetson Chopped Salad at Cowboy Ciao in Scottsdale, Arizona. It packs in colorful vegetables and a variety of textures from whole grains, seeds and a creamy homemade dressing for a photo-worthy, healthy meal. Keep it vegetarian or add smoked salmon or roasted chicken.

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Tomato-Basil Zoodle Salad

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Spiralized zucchini noodles make the perfect base for this colorful and flavorful salad--think pasta salad without all the carbs! It comes together quickly for a light lunch or easy side. Add grilled chicken, shrimp or chickpeas to make a heartier meal.

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Spring Roll Salad

Spring Roll Salad
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All the tastes, color and fun of a spring roll without all the work! This healthy salad recipe is bursting with the colors of rainbow from generous amounts of fresh vegetables, shrimp and whole grains all topped with a peanut dressing for the ultimate satisfying salad.

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Basic Green Salad with Vinaigrette

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Make a larger batch of this basic vinaigrette to have on hand for salads throughout the week.

 

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Falafel Salad with Lemon-Tahini Dressing

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Deep-fried falafel can be a total grease bomb. But these pan-seared falafel still get crispy in just a few tablespoons of oil with equally satisfying results. Be sure to use dried, instead of canned, chickpeas in this healthy recipe--canned chickpeas add too much moisture.

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Greek Salad with Edamame

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Edamame adds protein to the classic Greek salad: romaine, tomatoes, cucumber, feta and olives. Serve with toasted pita brushed with olive oil and sprinkled with dried oregano or za'atar.

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Simple Cabbage Salad

Simple Cabbage Salad
Credit: Photography / Greg DuPree, Styling / Ruth BlackBurn / Julia Bayless
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Cabbage maintains a nice crunch when it's tossed with an easy dressing in this simple cabbage salad recipe. This easy salad is perfect for fall when cabbage is at its sweetest.

 

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3-Ingredient Creamy Rotisserie Chicken Salad

3-Ingredient Creamy Rotisserie Chicken Salad
Credit: Carolyn Hodges
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We put a flavor twist on the classic chicken salad by using a lemon-herb mayonnaise. Try other mayo varieties, like roasted garlic or chipotle lime, in this fast, no-cook lunch recipe. Serve with whole-grain crackers.

 

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Persian Cucumber & Tomato Salad with Preserved Lemon

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In this cucumber and tomato salad recipe, preserved lemon adds a tangy, salty bite. Serve this healthy salad as an accompaniment to dishes like grilled lamb or chicken or as a side on a bed of finely julienned purple kale, lightly dressed with more olive oil and lemon juice. Look for preserved lemons at specialty-foods stores. Or, to make your own, see our Preserved Lemons recipe on eatingwell.com.

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Massaged Kale Salad

Massaged Kale Salad
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Here a pungent garlicky dressing is infused into kale by massaging the greens and the dressing together with your hands. Any type of kale will work in this kale salad recipe, just remember to remove the tough stems before you start.

 

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Little Gem Wedge Salad with Blue Cheese & Herb Dressing

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Little Gem lettuce is like a cross between romaine and butterhead. It's perfect for making an updated take on the wedge salad in this healthy recipe. If you can't find Little Gem, use half a romaine heart for each serving. You can order Point Reyes Original blue cheese online from pointreyescheese.com or substitute another raw-milk blue cheese.

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Spiralized Mediterranean Cucumber Salad

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Save time and spiralize crisp cucumber instead of chopping it for this easy, healthy vegetable side. Want to make it a meal? Just add grilled chicken, shrimp or canned chickpeas.

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Vegetarian Taco Salad

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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.

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Quinoa, Avocado & Chickpea Salad over Mixed Greens

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Protein-rich quinoa and chickpeas add staying power to this zesty and healthy salad recipe.

 

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Green Goddess Salad with Chickpeas

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In this cucumber, tomato, Swiss cheese and chickpea salad recipe, a healthy green goddess dressing is made from avocado, buttermilk and herbs. The extra dressing is delicious served with grilled vegetables.

 

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No-Cook Black Bean Salad

No-Cook Black Bean Salad
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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.

 

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8-Layer Taco Salad

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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.

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Spinach & Strawberry Meal-Prep Salad

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One of our most popular salad recipes, Spinach-Strawberry Salad with Feta & Walnuts, gets a makeover in these simple yet totally satisfying meal-prep spinach salad bowls. They require minimal prep and can be customized to your taste. Swap in roasted salmon for the chicken thighs, and almonds or pecans for the walnuts, and use any fresh berry that looks good at your market.

 

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By Jessica Ball, M.S., RD

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    1 of 28 Eat-the-Rainbow Chopped Salad with Basil & Mozzarella
    2 of 28 Cobb Salad with Herb-Rubbed Chicken
    3 of 28 Mexican Pasta Salad with Creamy Avocado Dressing
    4 of 28 Composed Bean Salad with Basil Vinaigrette
    5 of 28 Baby Kale Breakfast Salad with Quinoa & Strawberries
    6 of 28 Purple Power Slaw with Sesame-Ginger Vinaigrette
    7 of 28 Kale Salad with Creamy Poppy Seed Dressing
    8 of 28 Pineapple & Avocado Salad
    9 of 28 Japanese Cucumber Salad
    10 of 28 Grilled Romaine with Avocado-Lime Dressing
    11 of 28 Stetson Chopped Salad
    12 of 28 Tomato-Basil Zoodle Salad
    13 of 28 Spring Roll Salad
    14 of 28 Basic Green Salad with Vinaigrette
    15 of 28 Falafel Salad with Lemon-Tahini Dressing
    16 of 28 Greek Salad with Edamame
    17 of 28 Simple Cabbage Salad
    18 of 28 3-Ingredient Creamy Rotisserie Chicken Salad
    19 of 28 Persian Cucumber & Tomato Salad with Preserved Lemon
    20 of 28 Massaged Kale Salad
    21 of 28 Little Gem Wedge Salad with Blue Cheese & Herb Dressing
    22 of 28 Spiralized Mediterranean Cucumber Salad
    23 of 28 Vegetarian Taco Salad
    24 of 28 Quinoa, Avocado & Chickpea Salad over Mixed Greens
    25 of 28 Green Goddess Salad with Chickpeas
    26 of 28 No-Cook Black Bean Salad
    27 of 28 8-Layer Taco Salad
    28 of 28 Spinach & Strawberry Meal-Prep Salad

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