Healthy Italian Salad Recipes

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

Staff Picks

Creamy Pesto Chicken Salad with Greens

Rating: Unrated
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: Unrated
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.

Pasta, Tuna & Roasted Pepper Salad

Rating: Unrated
3
The secret to this delicious pasta salad is a creamy low-fat dressing made with bottled roasted red peppers. If you have cooked chicken on hand, you can substitute it for the tuna.

Asparagus & Baby Kale Caesar Salad

Traditional Caesar salad gets a nutrition and flavor boost with the addition of crisp asparagus and dark, leafy baby kale in this healthy recipe. Use arugula or mixed greens for the salad if baby kale isn't at your market.

Italian Pesto Chicken Salad

Rating: Unrated
4
Prepared pesto is the secret ingredient in this lightened-up, healthy creamy chicken salad recipe. For the prettiest dressing, go for a bright-green colored pesto. Serve the salad open-face on toasted bread or scoop it on top of fresh salad greens.

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.

Prosciutto-Wrapped Shrimp with Arugula Salad

Rating: Unrated
1
This recipe for jumbo shrimp wrapped in thin strips of prosciutto and served on a lemony bed of arugula is a practically effortless dish that's sure to impress your guests. Wrap your shrimp and make the dressing ahead of time, and you'll have dinner on the table even faster. Serve with toasted whole-wheat baguette sprinkled with Parmesan cheese.

Tuscan-Style Tuna Salad

Rating: Unrated
13
This streamlined version of a northern Italian idea is perfect for a summer evening: no-fuss, no-cook and big taste. You can even make it ahead and store it, covered, in the refrigerator for several days. If you do, use it as a wrap filling for the next day's lunch.

Salmon Panzanella

Rating: Unrated
3
This traditional Italian bread salad is full of tomatoes and cucumber and gets a protein boost with the addition of grilled salmon.

Antipasti Pasta Salad

Rating: Unrated
1
This Italian pasta salad recipe has all the flavors of antipasto--salami, Provolone and pepperoncini-- tossed together with a tangy vinaigrette and whole-wheat pasta. This healthy antipasti pasta salad is perfect for a light dinner. For the best flavor, combine the pasta salad with the dressing about 1 hour before serving.

Sicilian Pepper Salad

The defining taste of this pepper salad side dish recipe is the bold addition of vinegar and sugar that give it the pop of sweet and sour that's so common in Sicilian cooking. Serve with grilled or roasted chicken and a mixed green salad.

Miso-Garlic-Roasted Tofu Caesar Salad

Rating: Unrated
2
In this hearty version of the classic romaine salad, miso does double duty as a marinade for the roasted tofu and a rich, savory layer in the dressing. There are several varieties of miso available, but the mellow, subtle sweetness of brown rice miso is just unobtrusive enough to blend into the lemony dressing while letting the flavors of the olive oil come through, and just rich enough to add character to otherwise plain-Jane tofu.

Inspiration and Ideas

Orange, Anchovy & Olive Salad

Rating: Unrated
1
This delightful Italian salad recipe brings together oranges, olives and anchovies. Beautiful and refreshing, this simple salad can easily be made ahead. Serve as a first course or with roasted chicken.

Tortellini Salad

Rating: Unrated
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.

Chopped Tandoori Chicken Salad

Rating: Unrated
2

Tandoori chicken is a traditional Northern Indian dish of spiced yogurt-marinated chicken cooked in a clay oven. In this tandoori chicken salad recipe we grill chicken and toss it in a salad with grilled tomatoes and cucumber.