Mediterranean Salad Recipes

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

Staff Picks

White Bean & Veggie Salad

Rating: 4.83 stars
5
This meatless main-dish salad combines creamy, satisfying white beans and avocado. Try mixing it up with different seasonal vegetables.

Mediterranean Tuna-Spinach Salad

Rating: 3.91 stars
7
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.

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.

Mason Jar Power Salad with Chickpeas & Tuna

Rating: 5 stars
1
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.

Mediterranean Chicken with Orzo Salad

Rating: 4.29 stars
6
Baked chicken breasts cook in the oven while you mix together a Mediterranean salad--packed with veggies, whole-wheat orzo and an easy homemade Greek 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.

Salmon with Roasted Red Pepper Quinoa Salad

Rating: 4.5 stars
1
This zesty quinoa salad is delicious all on its own, with some serious Mediterranean flair. Make a double batch for lunches later in the week.

Tomato, Cucumber & White-Bean Salad with Basil Vinaigrette

Rating: 5 stars
3
This no-cook bean salad is a delicious way to use summer's best cherry or grape tomatoes and juicy cucumbers for a light dinner or lunch. Fresh basil elevates an easy vinaigrette recipe that dresses up this simple salad into something extraordinary.

Green Salad with Peaches, Feta & Mint Vinaigrette

Rating: 5 stars
2
This healthy side salad recipe follows one of the essential formulas for great salads: tossing bitter greens with sweet fruit, crunchy toasted nuts and salty cheese. Melons are a good alternative to the stone fruit later in the summer, or try dried apricots during the winter months.

Tortellini Salad

Rating: 5 stars
2
A tomato-rich dressing boosts the flavor and lowers calories and fat in this tortellini salad (the dressing is also great on green salads or grilled fish). Roasted red peppers, artichoke hearts and sun-dried tomatoes add a good dose of vitamins A, C and fiber.

Mediterranean Broccoli Pasta Salad

Rating: 5 stars
2
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.

Creamy Pesto Chicken Salad with Greens

Rating: 3.86 stars
4
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.

Mediterranean Tuna Antipasto Salad

Rating: 4.72 stars
14
Packed with protein and fiber, this tuna and bean salad is ready in a flash. For an extra kick, add a pinch of crushed red pepper or cayenne.
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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.

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.