12 Healthy Salad Recipes (Nourishing & Filling)

Last Updated on November 26, 2024 by Nell Marie

Salads have become one of my favorite meals, and I truly believe they’re a perfect choice for anyone, especially spoonies (those of us with chronic health conditions) who need to maintain a clean and healthy diet.

What I love about salads is how quick and easy they are to prepare, making them a no-fuss meal when you’re feeling low on energy but still want something nutritious.

You can pack a salad full of fresh vegetables, lean proteins, and healthy fats, which is key when trying to feel your best.

It can be a light side dish or the main course, a salad can be customized to suit your nutritional needs, offering a boost of vitamins and minerals without the stress of complex meal prep.

In this article, you’ll discover 12 healthy and delicious salad recipes to try!

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Healthy Salad Recipes

In this article, you’ll find 12 salad recipes that are not only healthy but also simple to whip up, even on the busiest or toughest days.

From a refreshing Greek Salad to a hearty Quinoa and Roasted Vegetable Salad, each recipe is designed with flavor, nourishment, and ease in mind.

You’ll find options like Spinach and Strawberry Salad for a sweet yet savory kick, and Chickpea Salad, a protein-packed dish that’s both filling and light.

For those who crave a little more substance, the Lentil and Roasted Beet Salad and Avocado and Black Bean Salad will keep you energized.

And for the perfect balance of flavors, the Cabbage and Carrot Slaw and Mediterranean Chickpea Salad will give you that satisfying crunch and tangy zest.

Whether you’re looking for a side or a full meal, these salads are here to make eating healthy effortless.

Plus, they are perfect for prepping ahead of time, so you always have something wholesome on hand when you need it the most.

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1- Greek Salad

A classic mix of cucumbers, tomatoes, red onions, Kalamata olives, and feta cheese, dressed in olive oil and lemon juice. Add a sprinkle of oregano and black pepper for extra flavor.

Greek Salad

Ingredients:

• 1 cucumber, diced
• 2 medium tomatoes, chopped
• 1/2 red onion, thinly sliced
• 1/2 cup Kalamata olives
• 1/4 cup feta cheese, crumbled
• 2 tbsp olive oil
• 1 tbsp lemon juice
• 1 tsp dried oregano
• Salt and pepper to taste

Instructions:

1. In a large bowl, combine cucumber, tomatoes, onion, olives, and feta.
2. In a small bowl, whisk together olive oil, lemon juice, oregano, salt, and pepper.
3. Pour dressing over the salad and toss gently. Serve immediately or chill in the fridge for a few hours.

2- Quinoa and Roasted Vegetable Salad

Combine cooked quinoa with roasted vegetables like sweet potatoes, bell peppers, and zucchini. Toss with a lemon-tahini dressing for a satisfying, nutrient-packed meal.

Quinoa and Roasted Vegetable Salad

Ingredients:

• 1 cup quinoa
• 1 medium sweet potato, cubed
• 1 red bell pepper, chopped
• 1 zucchini, sliced
• 2 tbsp olive oil
• Salt and pepper to taste
• 2 tbsp tahini
• 1 tbsp lemon juice

Instructions:

1. Preheat the oven to 400°F (200°C). Toss the sweet potato, bell pepper, and zucchini with olive oil, salt, and pepper. Roast on a baking sheet for 25-30 minutes, flipping halfway through.
2. Cook quinoa according to package instructions.
3. In a bowl, combine the cooked quinoa, roasted vegetables, tahini, and lemon juice. Toss until well mixed and serve warm or chilled.

3- Spinach and Strawberry Salad

Toss fresh spinach leaves with sliced strawberries, almonds, goat cheese, and a light balsamic vinaigrette. The sweet and savory flavors balance perfectly.

Spinach and Strawberry Salad

Ingredients:

• 4 cups fresh spinach leaves
• 1 cup strawberries, sliced
• 1/4 cup almonds, slivered
• 1/4 cup goat cheese, crumbled
• 2 tbsp balsamic vinaigrette

Instructions:

1. In a large bowl, combine spinach, strawberries, almonds, and goat cheese.
2. Drizzle with balsamic vinaigrette and toss gently to combine. Serve immediately.

4- Chickpea Salad

Mix canned or cooked chickpeas with chopped cucumbers, tomatoes, red onion, and parsley. Dress with olive oil, lemon juice, cumin, and a pinch of salt for a quick, fiber-rich salad.

Chickpea Salad

Ingredients:

• 1 can (15 oz) chickpeas, drained and rinsed
• 1 cucumber, diced
• 1 tomato, chopped
• 1/4 red onion, finely chopped
• 1/4 cup fresh parsley, chopped
• 2 tbsp olive oil
• 1 tbsp lemon juice
• 1 tsp cumin
• Salt and pepper to taste

Instructions:

1. In a large bowl, combine chickpeas, cucumber, tomato, onion, and parsley.
2. In a small bowl, whisk together olive oil, lemon juice, cumin, salt, and pepper.
3. Pour dressing over the salad and toss well. Serve chilled or at room temperature.

5- Kale and Apple Salad

Massage kale leaves with olive oil to soften them, then add sliced apples, walnuts, and a sprinkle of blue cheese. Dress with apple cider vinegar and honey for a sweet and tangy flavor.

Kale and Apple Salad

Ingredients:

• 4 cups kale, chopped
• 1 apple, sliced thinly
• 1/4 cup walnuts, chopped
• 1/4 cup blue cheese, crumbled
• 2 tbsp olive oil
• 1 tbsp apple cider vinegar
• 1 tsp honey

Instructions:

1. Massage the kale with olive oil for a few minutes to soften.
2. Add sliced apples, walnuts, and blue cheese to the kale.
3. In a small bowl, whisk together apple cider vinegar, honey, salt, and pepper.
4. Drizzle the dressing over the salad, toss gently, and serve immediately.

6- Avocado and Black Bean Salad

Combine black beans, diced avocado, corn, cherry tomatoes, red onion, and cilantro. Toss with lime juice and a dash of chili powder for a filling and refreshing salad.

Avocado and Black Bean Salad

Ingredients:

• 1 can (15 oz) black beans, drained and rinsed
• 1 avocado, diced
• 1/2 cup corn kernels
• 1 cup cherry tomatoes, halved
• 1/4 red onion, chopped
• 2 tbsp fresh cilantro, chopped
• 1 tbsp lime juice
• 1/2 tsp chili powder
• Salt and pepper to taste

Instructions:

1. In a large bowl, combine black beans, avocado, corn, tomatoes, onion, and cilantro.
2. Drizzle with lime juice and sprinkle with chili powder, salt, and pepper.
3. Toss gently and serve immediately.

7- Cabbage and Carrot Slaw

Shredded cabbage and carrots make a crunchy base for this slaw, dressed with a simple mix of apple cider vinegar, olive oil, and a bit of honey or agave for sweetness.

Cabbage and Carrot Slaw

Ingredients:

• 2 cups shredded cabbage
• 1 cup shredded carrots
• 1 tbsp apple cider vinegar
• 2 tbsp olive oil
• 1 tsp honey
• Salt and pepper to taste

Instructions:

1. In a large bowl, combine shredded cabbage and carrots.
2. In a small bowl, whisk together apple cider vinegar, olive oil, honey, salt, and pepper.
3. Pour dressing over the cabbage mixture and toss to combine. Chill before serving if desired.

8. Lentil and Roasted Beet Salad

Cooked lentils paired with roasted beets, arugula, and goat cheese create a hearty, earthy salad. Dress with a mustard vinaigrette for an added tang.

Lentil and Roasted Beet Salad

Ingredients:

• 1 cup cooked lentils
• 2 medium beets, roasted and diced
• 2 cups arugula
• 1/4 cup goat cheese, crumbled
• 2 tbsp olive oil
• 1 tbsp mustard
• 1 tbsp red wine vinegar
• Salt and pepper to taste

Instructions:

1. In a bowl, combine lentils, roasted beets, arugula, and goat cheese.
2. In a small bowl, whisk together olive oil, mustard, vinegar, salt, and pepper.
3. Pour dressing over the salad and toss gently. Serve immediately.

9. Cucumber and Tomato Salad

Simple but delicious, combine diced cucumbers, tomatoes, red onion, and fresh dill. Toss with olive oil and lemon juice for a refreshing side dish.

Cucumber and Tomato Salad

Ingredients:

• 2 cucumbers, diced
• 2 tomatoes, chopped
• 1/4 red onion, thinly sliced
• 1 tbsp fresh dill, chopped
• 2 tbsp olive oil
• 1 tbsp lemon juice
• Salt and pepper to taste

Instructions:

1. In a bowl, combine cucumbers, tomatoes, onion, and dill.
2. Drizzle with olive oil and lemon juice, then toss to combine. Season with salt and pepper.
3. Serve immediately or chill in the fridge for an hour.

10- Asian-Inspired Salad

Toss mixed greens with shredded carrots, edamame, sesame seeds, and green onions. Dress with a ginger-sesame dressing for a crunchy, savory salad.

Asian-Inspired Salad

Ingredients:

• 4 cups mixed greens
• 1/2 cup shredded carrots
• 1/2 cup edamame
• 1/4 cup sesame seeds
• 1/4 cup green onions, chopped
• 2 tbsp olive oil
• 1 tbsp soy sauce
• 1 tbsp rice vinegar
• 1 tsp sesame oil
• 1 tsp honey

Instructions:

1. In a large bowl, combine mixed greens, carrots, edamame, sesame seeds, and green onions.
2. In a small bowl, whisk together olive oil, soy sauce, rice vinegar, sesame oil, and honey.
3. Drizzle dressing over the salad and toss gently. Serve immediately.

11- Mediterranean Chickpea Salad

Combine chickpeas with cucumbers, tomatoes, red onions, Kalamata olives, and feta cheese. Dress with olive oil, lemon juice, and a sprinkle of dried oregano for Mediterranean flair.

Mediterranean Chickpea Salad

Ingredients:

• 1 can (15 oz) chickpeas, drained and rinsed
• 1 cucumber, diced
• 1 tomato, chopped
• 1/4 red onion, chopped
• 1/4 cup Kalamata olives, pitted and sliced
• 1/4 cup feta cheese, crumbled
• 2 tbsp olive oil
• 1 tbsp lemon juice
• 1 tsp dried oregano

Instructions:

1. In a large bowl, combine chickpeas, cucumber, tomato, onion, olives, and feta.
2. In a small bowl, whisk together olive oil, lemon juice, oregano, salt, and pepper.
3. Pour dressing over the salad and toss gently. Serve immediately.

12- Watermelon and Feta Salad

For a refreshing summer salad, combine chunks of watermelon with feta cheese, fresh mint, and a drizzle of balsamic reduction for a sweet and savory combination.

Watermelon and Feta Salad

Ingredients:

• 2 cups watermelon, cubed
• 1/4 cup feta cheese, crumbled
• 2 tbsp fresh mint, chopped
• 1 tbsp balsamic reduction (optional)

Instructions:

1. In a bowl, combine watermelon, feta, and mint.
2. Drizzle with balsamic reduction if using, and toss gently. Serve immediately.

Closing Thoughts

Salads are more than just a meal—they’re a lifesaver for spoonies and anyone looking to maintain a clean, healthy diet without spending hours in the kitchen. These 12 salad recipes prove that eating nutritious, wholesome food doesn’t have to be complicated or boring. Whether you’re in the mood for something light and refreshing or hearty and filling, there’s a salad here to match your cravings and energy level.

The best part? You can mix and match ingredients, add your own twist, and even prepare them ahead of time for an easy grab-and-go option. So, stock up on your favorite fresh produce, whip up a quick dressing, and enjoy the simplicity and satisfaction that comes with a delicious salad. Here’s to eating well and feeling your best—one vibrant, tasty bowl at a time!