Healthy Main Dish Salad Recipes

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

Staff Picks

White Bean & Veggie Salad

Rating: 4.83 stars
6
This meatless main-dish salad combines creamy, satisfying white beans and avocado. Try mixing it up with different seasonal vegetables.

Lentil Salad with Feta, Tomatoes, Cucumbers & Olives

This Mediterranean lentil salad, with chopped veggies, feta cheese and a light dressing, is perfect to have on hand for a quick lunch.
By Pam Lolley

Massaged Kale Salad with Roasted Sweet Potato & Black Beans

Loaded with roasted sweet potatoes and shallots, black beans, quinoa, feta and pepitas, this salad makes for a satisfying meatless meal.
By Hilary Meyer

Green Goddess Salad with Chickpeas

Rating: 5 stars
2
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.

Classic Sesame Noodles with Chicken

Rating: 4.25 stars
4
Classic sesame noodles become a healthy meal with lean chicken and tons of veggies in this quick recipe for Asian noodles. Be sure to rinse the spaghetti until it's cold, then give it a good shake in the colander until it's well drained. Are you a spiralizing pro? Swap 5 cups of raw zucchini, carrot or other veggie “noodles” for the cooked pasta.

Mediterranean Chicken with Orzo Salad

Rating: 4.29 stars
7
Baked chicken breasts cook in the oven while you mix together a Mediterranean salad--packed with veggies, whole-wheat orzo and an easy homemade Greek vinaigrette--for a weekend-worthy dinner on the table in under an hour. The leftovers from this healthy 400-calorie meal make a delicious packable lunch for the next day.

Italian Chopped Salad

This simple chopped salad, inspired by the type of salad you might find at an Italian-American restaurant, has lots of texture and flavor, thanks to creamy cheese, briny olives and crisp fresh cucumber. The radicchio adds the classic red color as well as a slight bitterness that's balanced by the sweet sun-dried tomatoes.
By Julia Levy

Mediterranean Tuna-Spinach Salad

Rating: 3.91 stars
12
This tuna salad recipe gets an upgrade with olives, feta and a tahini dressing. Served over baby spinach, this is the perfect easy and light lunch or dinner salad.

3-Ingredient Creamy Rotisserie Chicken Salad

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.
By Carolyn Hodges, M.S., RDN

Quinoa Salad with Feta, Olives & Tomatoes

This quinoa salad, which takes loose inspiration from a Greek salad, is flavorful and filling. Broiling the olives along with the other vegetables softens their flavor and adds a smoky background note. A garnish of basil brightens the dish.
By Liv Dansky

Greek Salad with Edamame

Rating: 4.75 stars
5
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.

Falafel Salad with Lemon-Tahini Dressing

Rating: 4.7 stars
9
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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Inspiration and Ideas

How to Make Shrimp Pad Thai Salad
Slash calories, not flavor and turn pad thai into this healthy salad recipe by swapping sliced cabbage "noodles" for traditional rice noodles.
Grilled Chicken Caesar Salad Wraps
Grilling romaine lettuce and chicken breast adds smoky flavor to this chicken Caesar salad recipe. Toss with an easy Caesar salad dressing and wrap it all up for a delicious lunch or easy dinner.

Chickpea, Artichoke & Avocado Salad with Apple-Cider Dressing

Rating: 4.75 stars
5

This delicious 400-calorie salad is a helpful tool for weight loss because it provides a good balance of fiber, protein and healthy fats from loads of veggies and beans, all tossed in a tangy apple-cider vinaigrette. To meal-prep these for lunch throughout the week, pack the dressing and the salad separately and make sure your veggies are thoroughly dried before packing them together.