Healthy Grain Salad Recipes

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

Staff Picks

Quinoa Avocado Salad

Rating: 4.5 stars
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 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

Roasted Veggie & Quinoa Salad

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

Black Bean, Mango & Kale Wheat Berry Salad

Rating: 4.5 stars
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.

Roasted Chicken & Vegetable Quinoa Salad

Mushrooms, carrots and onions are roasted with garlic and fennel seeds in this roast chicken and quinoa salad. Preparing the quinoa with a little less water than is typical makes it cook more quickly and keeps it fluffier‚ perfect for soaking up the sherry-vinegar dressing in this salad. Serve with garlic-rubbed toast.

Wheat Berry, Chickpea & Feta Salad

Wheat berries have amazing texture—they practically pop in your mouth like caviar—and each 1/2-cup serving of cooked wheat berries has more than 4 grams of fiber. Since they take up to an hour to get tender, make them in a large batch and freeze whatever you don’t use right away in individual servings. (You can do the same thing with any whole grain!) That way, you can easily stir them into soup, season them with citrus and herbs for a pilaf or make them the base of a satisfying grain salad.
By Breana Killeen

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.

Chicken & Farro Herb Salad

Rating: 4.83 stars
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.

Shrimp & Vegetable Red Rice Salad

This healthy rice salad is loaded with vegetables and protein. Serve it as a healthy dinner or pack it up and take it along for your next picnic. Bhutanese red rice has a nutty taste and pleasant chewy texture, but any type of whole-grain rice tastes great in this hearty salad recipe. Check package directions: depending on the variety, red rice cooks for 20 to 50 minutes.

Beet & Shrimp Winter Salad

Rating: 4 stars
1
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.

Quinoa & Smoked Tofu Salad

Rating: 4.45 stars
6
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.

Cherry, Wild Rice & Quinoa Salad

Rating: 4.67 stars
5
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.
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Inspiration and Ideas

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.

Mediterranean Edamame Toss

Rating: Unrated
5
Enjoy a superfood lunch with this light and fresh soybean-and-quinoa salad.

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.