Healthy Spring Salad Recipes

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

Staff Picks

White Bean & Veggie Salad

Rating: Unrated
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: Unrated
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.

Falafel Salad with Lemon-Tahini Dressing

Rating: Unrated
9
Deep-fried falafel can be a total grease bomb. But these pan-seared falafel still get crispy in just a few tablespoons of oil with equally satisfying results. Be sure to use dried, instead of canned, chickpeas in this healthy recipe--canned chickpeas add too much moisture.

Fig & Goat Cheese Salad

Rating: Unrated
1
The sweet-and-savory combination of the figs and earthy goat cheese will surely satisfy the palate. If you can't find dried figs, try swapping in dried apricots.

Mediterranean Chicken Salad

The next time you grill or broil chicken breasts, cook some extra pieces to use in this salad. Or if you prefer, pick up some packaged cooked chicken breast strips or cubes at the grocery store.

Green Salad with Pita Bread & Hummus

Rating: Unrated
3
Elevate hummus and pita by piling your plate high with cucumbers, carrots and mixed greens! Just a drizzle of balsamic vinegar and extra-virgin olive oil is all it takes to dress it up.

Green Goddess Salad with Chickpeas

Rating: Unrated
2
In this cucumber, tomato, Swiss cheese and chickpea salad recipe, a healthy green goddess dressing is made from avocado, buttermilk and herbs. The extra dressing is delicious served with grilled vegetables.

Mediterranean Bento Lunch

Rating: Unrated
2
Travel to the Mediterranean over your lunch break with this healthy bento box idea that combines Greek salad, hummus, pita and more for a satisfying work lunch.

Spinach Salad with Beets, Beans & Feta

Rating: Unrated
2
Salty feta, briny olives and earthy beets give a Greek feel to this vegetarian spinach dinner salad recipe. We prefer the taste and texture of freshly cooked white beans, but you can skip that step and use 2 cups rinsed canned white beans instead. If you have a special olive oil, now's the time to break it out.

Fresh Fruit Salad

Rating: Unrated
2
This refreshing fruit salad is a classic combination that will be the favorite at any potluck or cookout. Serve with a creamy yogurt dressing to take this side (or dessert) to the next level.

Roasted Chicken & Winter Squash over Mixed Greens

Rating: Unrated
1
This hearty salad comes together with little effort, since the squash and chicken can roast together on the same sheet pan. Prep the dressing and the salad greens while the chicken is roasting.

Roasted Veggie & Quinoa Salad

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

Inspiration and Ideas


Asparagus Salad with Eggs & Jambon de Bayonne

Rating: Unrated
1

This impressive-looking asparagus salad recipe is actually very easy to make. After quickly boiling the asparagus, the same water is used to soft-boil the eggs. Piment d'Espelette is a sweet, spicy ground pepper from the Basque region of France. While it's not essential, it does add a subtle kick to the otherwise mellow flavors of this salad. Look for this spice at specialty stores and well-stocked markets--or substitute smoked paprika.