Healthy Grain Salad Recipes

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

Staff Picks

Spiced Grilled Chicken with Cauliflower "Rice" Tabbouleh

Rating: Unrated
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.

Roasted Veggie & Quinoa Salad

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

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.

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.

Beet & Shrimp Winter Salad

Rating: Unrated
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.

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

Chicken & Farro Herb Salad

Rating: Unrated
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: Unrated
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.

Quinoa & Smoked Tofu Salad

Rating: Unrated
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.

Farro Salad with Grilled Chicken

Rating: Unrated
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.

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.

Roasted Beet & Barley Salad

Rating: Unrated
2
Barley matches up with earthy, tender beets and the crunch of fresh celery, radishes and nuts in this beet salad recipe. Red beets turn your salad a gorgeous magenta. For a softer color, use golden or chioggia baby beets instead.

Inspiration and Ideas

Black Bean, Mango & Kale Wheat Berry Salad

Rating: Unrated
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.

Mediterranean Edamame Toss

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

Strawberry, Quinoa & Edamame Salad

The nutty flavor of red quinoa pairs beautifully with fresh strawberries, edamame, almonds and toasted coconut in this cold grain salad. Be sure to chill at least 2 hours so the salad can absorb the full flavor of the balsamic dressing.