Healthy 4th of July Salad Recipes

Find healthy, delicious 4th of July salad recipes including coleslaw, pasta and potato salads. Healthier recipes, from the food and nutrition experts at EatingWell.

Staff Picks

No-Cook Black Bean Salad

7
A classic black bean salad is a must for picnics and potlucks. This vegan version gets its creaminess from blended avocado. Any mix of salad greens will work well, but try arugula if you want to give this hearty salad a peppery kick.
By Hilary Meyer

Cucumber & Avocado Salad

5
This healthy cucumber-avocado salad takes just five minutes to prep. Lime juice and fresh herbs boost the bright flavors in this crunchy and creamy salad that's a perfect side dish for grilled chicken, fish or steak. This recipe calls for an English cucumber, which doesn't have to be peeled, but regular cucumbers work well too--just peel them before slicing.
By Julia Levy

Japanese Cucumber Salad

6
This Japanese-inspired cool, crisp salad is as elegant and well balanced as it is simple.
By Jessie Price

Creamy Cucumber, Radish & Tomato Chopped Salad

5
A mix of cool, crunchy vegetables gives this healthy salad satisfying bite for a perfect potluck side.
By Devon O'Brien

Chicken Caesar Pasta Salad

2
This scrumptious and healthy salad combines elements of Caesar salad, pasta salad and chicken salad for an easy weeknight dinner that comes together in less than 30 minutes (and most of the prep can be done ahead). Use your blender to whip together the tangy buttermilk-based dressing, which would also be great on a salmon or chickpea salad.
By Pam Lolley

Tortellini Salad

3
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.
By EatingWell Test Kitchen

Tex-Mex Pasta Salad

A light and creamy green-salsa dressing highlights this easy pasta salad with Southwestern flavors.
By Sara Haas, R.D.N., L.D.N.

Vegetarian Taco Salad

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Nobody will miss the meat in this colorful, zesty vegetarian taco salad. The rice and bean mixture can be made ahead and the salad quickly assembled at mealtime. Recipe by Nancy Baggett for EatingWell.
By EatingWell Test Kitchen

Green Goddess Broccoli Salad

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Don't toss those stems! Broccoli stems are high in fiber and mildly sweet in flavor. Peeled and thinly sliced, they lend a sweet crunch to this healthy broccoli salad. An herb-filled buttermilk green goddess dressing and a sprinkle of sunflower seeds make this salad really special.
By Beth Lipton

Watermelon, Cucumber & Feta Salad

6
Here's a healthy salad recipe to make at the height of summer when watermelon and cucumbers are at their juiciest and most flavorful. Feta adds the perfect creamy, salty, tangy edge, and mint makes this salad taste even brighter. This is one easy side salad you'll want to serve at all your summer BBQs.
By Pam Lolley

Cucumber, Tomato & Feta Salad

This healthy summer salad is bursting with Mediterranean flavors and takes just 10 minutes to prepare. Serve it alongside grilled chicken, pork or fish or as part of a vegetarian spread. If you can't find Campari tomatoes or Persian cucumbers, feel free to swap them for whatever variety looks the best at your farmers' market.
By Julia Levy

Zucchini Noodle "Pasta" Salad

This healthy zucchini noodle salad has all the flavors you love in a classic Mediterranean pasta salad but we've swapped in zoodles for wheat pasta, which makes the salad lighter, lower in carbs and gluten-free. Serve it with grilled chicken or fish for a light and healthy summer dinner.
By Robin Bashinsky
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Inspiration and Ideas

Country Potato Salad
Learn how to make potato salad with lemon juice and oil instead of mayonnaise to cut calories and fat.
Avocado & Shrimp Chopped Salad
The smoky flavors of grilled shrimp and corn in this healthy chopped salad recipe are a tasty match for the creamy cilantro dressing.
8-Layer Taco Salad
Moroccan Kidney Bean & Chickpea Salad
5
Big Beautiful Summer Salad
1

This gorgeous and healthy summer vegetable salad is loaded with pretty produce, including golden beets, avocado, corn, microgreens and radishes. Chickpeas and edamame add substance, and an herb-filled buttermilk-avocado dressing makes this salad really special. Serve it on its own for a light vegetarian meal or add grilled chicken for an easy weeknight dinner.

All Healthy 4th of July Salad Recipes

Broccoli-Bacon Salad

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A picnic favorite, this salad combines broccoli, water chestnuts, cranberries and just a little bacon for delicious results. Our version has plenty of creaminess without all the fat. Make it once and it will become a regular on your backyard barbecue menu.
By EatingWell Test Kitchen

Cucumber, Tomato & Avocado Salad

2
This vibrant cucumber, tomato and avocado salad is perfect for BBQs and backyard parties. The dressing is whisked together right in the salad bowl before you add the vegetables, so it's also incredibly easy to make. Choose a fairly firm avocado so it holds its shape in the salad.
By Julia Levy

Grilled Shrimp Skewers over White Bean Salad

6
Fresh herbs make all the difference in this light, summery bean salad that in turn makes an aromatic bed for the easy grilled shrimp. The shrimp and salad are wonderful together but you could also make them separately. Consider skewering and grilling scallops as another delicious option.
By EatingWell Test Kitchen

Vinegary Coleslaw

5
Forget mayonnaise-laden coleslaw. The bright, clean flavors in this version go well with everything from tacos to barbecue.
By EatingWell Test Kitchen

Green Salad with Strawberries & Goat Cheese

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This lively salad captures the essence of early summer with ripe strawberries, chives and baby spinach. To make it a meal, top it with grilled chicken breast.
By Hilary Meyer

Chicken & Farro Herb Salad

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.
By Joyce Goldstein

Avocado & Shrimp Chopped Salad

10
The smoky flavors of grilled shrimp and corn in this healthy chopped salad recipe are a tasty match for the creamy cilantro dressing.
By Romney Steele

8-Layer Taco Salad

5
This gorgeous and colorful 8-layer taco salad recipe is made healthier by using ground turkey in place of beef, adding Greek yogurt and bumping up the amount of vegetables. Serve this salad in a clear glass bowl and you'll have an eye-catching party-worthy dinner or potluck side in just 30 minutes.
By EatingWell Test Kitchen

Classic Potato Salad

2
In this healthy and creamy potato salad recipe, yogurt replaces half of the mayo and we keep the potato skins on for more fiber and potassium. To hard-boil the eggs while your potatoes are steaming, place them directly on top of the potatoes in the steamer basket. They'll be perfectly hard-boiled when the potatoes are tender.
By EatingWell Test Kitchen

Curried Potato Salad

1
In this healthy and creamy potato salad recipe, yogurt replaces half of the mayo and we keep the potato skins on for more fiber and potassium. Red bell pepper and green peas add even more color to the yellow-tinted potato salad.
By EatingWell Test Kitchen

Chickpea Salad

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This satisfying chickpea salad is a delicious combination of textures, from crunchy cucumbers to crumbly feta. The dill ranch dressing adds creaminess, but a tangy vinaigrette would be just as good.
By EatingWell Test Kitchen

Vinaigrette Coleslaw

If you prefer, make this salad with broccoli slaw mix instead of the coleslaw mix.
By Diabetic Living Magazine

Greek Pasta Salad

5
This quick, healthy Greek pasta salad recipe is tossed with all the elements of a Greek salad--plus chickpeas for added protein. This pasta salad holds well in the refrigerator or a cooler and tastes even better as the pasta absorbs the tomato-infused vinaigrette. Serve with pita chips.
By EatingWell Test Kitchen

Tropical Cucumber Salad

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Combine cucumber, avocado and mango with a salty-sweet dressing for a taste of the tropics.
By EatingWell Test Kitchen

Creamy Coleslaw

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Red and green cabbage and bright orange carrots make a colorful, healthful combination. For an especially nutty flavor, use Savoy instead of regular green cabbage.
By EatingWell Test Kitchen

Bacon, Tomato & Farro Salad

3
We love farro, a high-fiber whole grain, because it cooks in about 15 minutes and has an amazing toothsome texture perfect for grain salads. In this healthy farro salad recipe we combine it with smoky bacon, sweet cherry tomatoes and fresh basil for an easy side dish or light lunch. Look for farro at natural-foods stores and gourmet food markets
By EatingWell Test Kitchen

Parsley Tabbouleh

5
Serve this tart, parsley-dominated tabbouleh at your next backyard gathering.
By Jessie Price

Watermelon & Goat Cheese Salad with Citrus Vinaigrette

3
In this watermelon and goat cheese salad, the contrasting flavors and textures of crisp, sweet melon and creamy, tangy goat cheese are magical partners. Top with sliced grilled chicken to make it a meal.
By EatingWell Test Kitchen

Banana-Kiwi Salad

2
Put away any preconceived notions of Grandma's fruit salad. This unusual combination of tropical fruit in a savory shallot vinaigrette will have you dreaming of the tropics.
By EatingWell Test Kitchen

Chinese Chicken & Noodle Salad

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This delicious Chinese-inspired salad is crisp, crunchy and cool with shredded cabbage, carrots and chicken breast tossed with toasted ramen noodles and slivered almonds. The dressing is an addictive orange, sesame, ginger and soy combination--you may want to double the dressing and save some for a salad the next day.
By EatingWell Test Kitchen

Broccoli & Feta Pasta Salad

3
This vegetarian pasta salad recipe is perfect for your next potluck or as an easy side dish. The broccoli keeps it nice and crunchy and the chickpeas add protein. For the best flavor, combine the pasta salad with the dressing about 1 hour before serving.
By Stacy Fraser

Seven-Layer Salad

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This makeover of a Midwestern classic tops layers of lettuce, peas, bell pepper and tomatoes with a creamy, tangy dressing. The salad stays fresh underneath until it's served and gets even better when held overnight.
By EatingWell Test Kitchen

Chicken & White Bean Salad

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Zucchini and celery give this chicken-and-bean salad a nice crunch. We like serving it over a bed of slightly bitter escarole and radicchio, but any type of salad greens will work. Recipe by Nancy Baggett for EatingWell.
By EatingWell Test Kitchen

Broccoli, Ham & Pasta Salad

5
A great make-ahead entree, this lightened-up pasta salad is loaded with broccoli and peppers. Smoky ham and sweet raisins give it plenty of punch. Enjoy the leftovers for a fuss-free lunch. Recipe by Nancy Baggett for EatingWell.
By EatingWell Test Kitchen
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