Dairy-Free & Lactose-Free Salad Recipes

Find healthy, delicious dairy-free and lactose-free salad recipes, from the food and nutrition experts at EatingWell.

Staff Picks

White Bean & Veggie Salad

Rating: 4.83 stars 8
This meatless main-dish salad combines creamy, satisfying white beans and avocado. Try mixing it up with different seasonal vegetables.

Roasted Chicken & Winter Squash over Mixed Greens

Rating: 4.5 stars 5
This hearty salad comes together with little effort, since the squash and chicken can roast together on the same sheet pan. Prep the dressing and the salad greens while the chicken is roasting.

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.

Guacamole Chopped Salad

Rating: 4.5 stars 2
All of the delicious guacamole flavors you love in a healthy veggie-packed salad. Want to pump up the protein? Add leftover roast chicken or sautéed shrimp. Serve with tortilla chips on the side (or crumbled over the top) to take it up a notch.

Japanese Cucumber Salad

Rating: 4.4 stars 6
This Japanese-inspired cool, crisp salad is as elegant and well balanced as it is simple.

Mason Jar Power Salad with Chickpeas & Tuna

Rating: 5 stars 4
This power salad will keep you fueled for hours, thanks to 26 grams of protein and 8 grams of fiber. Tossing the dressing and kale, and then letting it stand in the jar, softens it enough so you don't need to massage or cook it to make it tender.

Tuna & White Bean Salad

Rating: 4.31 stars 6
The time-honored Italian pairing of canned tuna and cannellini beans makes a super-simple, satisfying lunch. Serve over salad greens, on grilled whole-wheat country bread or tucked in a whole-wheat pita pocket.

Sweet Potato, Kale & Chicken Salad with Peanut Dressing

Rating: 5 stars 1
These hearty kale salads hold up well for 4 days, making them perfect for meal-prep lunches. To keep the ingredients from getting soggy, dress this salad and top it with peanuts just before serving. For a delicious vegan option, swap in roasted tofu for the chicken breast (see Associated Recipes).

Brussels Sprouts Salad with Crunchy Chickpeas

Rating: 2.5 stars 6
This healthy high-fiber salad comes together in just 10 minutes. Serve it right away or pack it in individual servings for four super-satisfying high-fiber lunches for the week ahead. To cut down on prep time, we're using preshredded Brussels sprouts from the produce department and store-bought roasted chickpeas. Look for roasted chickpea snacks with the healthy snacks or nuts at your grocery store.

Simple Cabbage Salad

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.
By Karen Rankin

Green Salad with Edamame & Beets

Rating: 3.33 stars 7
This big salad is a feast for the eyes and an everyday way to incorporate nutrient-rich beets and plant-based protein from edamame (green soybeans). If you're not a fan of cilantro, mix in freshly chopped basil or dill instead.

Crab Louie Salad

At the Bayside Cafe in Morro Bay, California, this classic West Coast salad is made with Dungeness crab caught in the coastal waters. Lump crabmeat is a good substitute.
By Betsy Andrews
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Inspiration and Ideas

No-Cook Black Bean Salad
Rating: Unrated 5
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.
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.