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
6
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.

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.

Mediterranean Tuna Antipasto Salad

Rating: Unrated
26
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.

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.

Tuscan-Style Tuna Salad

Rating: Unrated
40
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.

Pasta, Tuna & Roasted Pepper Salad

Rating: Unrated
7
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.

Salmon Panzanella

Rating: Unrated
9
This traditional Italian bread salad is full of tomatoes and cucumber and gets a protein boost with the addition of grilled salmon.

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.

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.

Tortellini Salad

Rating: Unrated
4
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.

Italian Marinated Vegetable Salad

This marinated vegetable salad recipe is a colorful composed salad inspired by the classic Italian giardiniera. Serve on a platter as is or on a bed of crisp greens. For a heartier appetizer or light lunch, add 1/2 cup each diced salami and hard cheese, such as Provolone or even white Cheddar, to the mix.

Inspiration and Ideas

Anchovy & Cherry Tomato Salad

Rating: Unrated
3
This anchovy and tomato salad recipe has very few ingredients but absolutely sings with flavor when it's made with cherry tomatoes picked at their ripest. For the prettiest salad, use a combination of orange, yellow and red tomatoes.

Warm Fava Bean & Escarole Salad (Scafata)

This easy and beautiful vegetable salad recipe features favas, escarole and peas and is inspired by scafata, the healthy spring salad from Umbria, Italy.

Orange, Anchovy & Olive Salad

Rating: Unrated
2

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.