Mediterranean Salad Recipes

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

Staff Picks

White Bean & Veggie Salad

Rating: 4.5 stars 10
This meatless main-dish salad combines creamy, satisfying white beans and avocado. Try mixing it up with different seasonal vegetables.
Katie Webster
By Katie Webster

Salmon with Roasted Red Pepper Quinoa Salad

Rating: 4.5 stars 4
This zesty quinoa salad is delicious all on its own, with inspiration from the Mediterranean. Make a double batch for lunches later in the week.
By Adam Dolge

Chopped Salad with Chickpeas, Olives & Feta

Rating: 4.5 stars 7
This quick and easy chopped salad is inspired by the flavors of the Mediterranean, including chickpeas, cucumber and feta. A garlicky oil and vinegar dressing brings everything together.
By Carolyn Casner

Chicken with Spinach & Tomato Orzo Salad

Rating: 4.5 stars 10
Baked chicken breasts cook in the oven while you mix together a Mediterranean-inspired salad--packed with veggies, whole-wheat orzo and an easy homemade 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.
By Carolyn Casner

Mediterranean Tuna-Spinach Salad

Rating: 4 stars 14
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.
Sara Haas Headshot
By Sara Haas, RDN

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.
Eating Well Bio Page
By EatingWell Test Kitchen

Creamy Pesto Chicken Salad with Greens

Rating: 4.5 stars 8
For a healthy variation on creamy chicken salad, we've replaced half the mayonnaise with basil pesto. Serve over greens or make it into a sandwich for a healthy lunch.
Eating Well Bio Page
By EatingWell Test Kitchen

Balsamic Berry Vinaigrette Winter Salad

Rating: 5 stars 6
This festive salad features colorful greens, fruit and cheese tossed with a light and zesty dressing.
By Diabetic Living Magazine

Mason Jar Power Salad with Chickpeas & Tuna

Rating: 5 stars 7
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.
Katie Webster
By Katie Webster

Spiced Grilled Chicken with Cauliflower "Rice" Tabbouleh

Rating: 4.5 stars 3
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.
By Carolyn Malcoun

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.
Katie Webster
By Katie Webster

Cucumber Salad, Hummus & Pita Bento Box Lunch

Rating: 3.5 stars 5
Enjoy this refreshing bento box idea on your lunch break. It combines cucumber salad, hummus, pita and more for a satisfying work lunch.
By Holley Grainger, M.S., RD
Advertisement

Inspiration and Ideas

Grilled Shrimp over White Bean Salad
Fresh herbs make all the difference in this light, summery grilled shrimp and bean salad.
Chicken and Farro Herb Salad
With tons of fresh herbs, arugula, olives and farro, this healthy chicken salad recipe makes a wonderful potluck platter or healthy dinner.
Mediterranean Broccoli Pasta Salad
Rating: 5 stars 5

We've loaded this healthy pasta salad with vegetables and flavors of the Mediterranean. Sun-dried tomatoes and a touch of lemon zest jazz up the dressing, while tender-crisp broccoli florets cook alongside the pasta, making assembly (and cleanup!) a breeze.