Healthy Grain Salad Recipes

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

Staff Picks

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

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.

Spiced Grilled Chicken with Cauliflower "Rice" Tabbouleh

Rating: 4.33 stars
2
Chicken breasts on the grill have a smoky flavor that's enhanced with an easy spice rub. We chose flat-leaf parsley in this salad because it has a stronger herbal taste than its sometimes-bitter curly counterpart.

Quinoa Chickpea Salad with Roasted Red Pepper Hummus Dressing

This hearty vegan salad is loaded with plant-based power ingredients: chickpeas, quinoa and hummus. We love the crunch of the sunflower seeds and the unexpected flavor of roasted peppers.

Roasted Veggie & Quinoa Salad

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

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.

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.

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.

Quinoa Cilantro Taco Salad

This super-satisfying salad gets a whole-grain boost from cooked quinoa and crumbled whole-grain crackers.

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.

Farro Salad with Grilled Chicken

Rating: 5 stars
2
Enjoy the flavors of the season with this summer farro salad. This dish is also great with wheat or rye berries instead of farro: skip the toasting step and cook in a pot of simmering water until tender, about 50 minutes. If your celery doesn't have any leaves on it, substitute fresh parsley instead.

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.
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Inspiration and Ideas

Toasted Quinoa Salad with Scallops & Snow Peas

Rating: Unrated
13
This scallop-studded quinoa salad gets an exciting texture from crunchy snow peas, red bell pepper and scallions. Feel free to substitute shrimp or thin slices of chicken for the scallops.

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.

Broccoli, Edamame & Cabbage Millet Salad

Trying to eat more whole grains? Try millet--a gluten-free ancient grain with a slight corn flavor. In this grain-salad recipe, the millet is tossed with a white-wine vinaigrette, green veggies and apricots. Serve with grilled chicken, fish or tofu.