31 Summer Salad Recipes

It’s that time of the year again! Summer! We’re sharing multiple summer salad recipes you can have with lunch, dinner, brunch, and even breakfast.

I love summer, as I’m sure many of you do too. You get to ditch the boots and wear flip-flops.

And you get to enjoy summer produce. Summer doesn’t last long – so you might as well enjoy it while you can, right?

Salads are a great way to enjoy all that delicious produce. And also get much-needed antioxidants. Yay!

So today, I’m sharing 31 Summer Salads. They’re not only healthy but tasty too.

Let’s get chopping!

1. Watermelon Salad with Cucumber & Feta

Credit: bellyfull.net

Are you looking for a healthy way to satisfy your sweet tooth? Give this Watermelon Salad a try.

The sweetness of the watermelon is balanced by the saltiness of the feta cheese. And the cucumbers make it quite refreshing.

Besides being yummy, watermelons are good for you too. They contain Vitamins A and C, which are essential for a healthy immune system.

And they contain a boatload of water. So they help you stay hydrated. Check out more 200 calorie meals here.

Per Serving:

• Calories: 179
• Fats: 8g
• Protein: 4g
• Carbs: 26g
• Fiber: 1g
• Sugar: 22g

Recipe

2. Mexican Street Corn Salad

Credit: bellyfull.net

Craving some Mexican flavors? Have some of this Mexican Street Corn Salad.

It’s full of delicious flavors. There’s the smokiness of the seasonings, the saltiness of the Cotija cheese, and the sweetness of the corn.

And the lime juice adds a delightful freshness.

Besides adding sweetness, corn is also nutritious. It is rich in Vitamin C, a potent antioxidant.

And it contains other antioxidants that support eye health. So, eat up that corn!

Per Serving:

• Calories: 168
• Fats: 12g
• Protein: 4g
• Carbs: 14g
• Fiber: 1g
• Sugar: 5g

Recipe

3. Tomato Balsamic Mint Salad

Credit: whatagirleats.com

Summer is the perfect time to putter around in your garden. Not only is gardening good for your body, but it’s also good for your mind too.

What’s more, you get to harvest all that summer bounty. But what happens if you end up with a ton of tomatoes?

Well, you can go ahead and make this Tomato Balsamic Mint Salad. It’s simple yet tasty.

The sweetness of the tomatoes is complemented by the tanginess of the balsamic vinaigrette.

And all you need to make is 5 simple ingredients – 7 if you count the salt and pepper.

Aside from being yummy, tomatoes are good for you too. They contain potassium which is essential for healthy blood pressure.

On top of it, they also contain Vitamin K, which helps your blood clot. They even contain lycopene which may protect against sunburns.

Per Serving:

• Calories: 64
• Fats: 5g
• Protein: 1g
• Carbs: 5g
• Fiber: 1g
• Sugar: 1g

Recipe

4. Mediterranean Bean Salad

Credit: therecipewell.com

I’m a big fan of Summer Salads. But often, they can leave you feeling peckish.

That’s because a lot of them don’t have much protein. So, you end up adding the main course to go with your Summer Salad.

This Mediterranean Bean Salad is high in protein. In fact, it contains13 grams of protein.

And it’s full of exciting Mediterranean flavors, from the salty kalamata olives, creamy feta cheese, sweet bell peppers, juicy cherry tomatoes, and refreshing cucumber.

And you’ve got 3 different legumes: cannellini beans, kidney beans, and chickpeas. So, it’s pretty filling.

Besides being rich in protein, legumes are also rich in fiber. So they’re good for your digestion.

And they contain antioxidants that may fight aging. So pile on those legumes. Check out more 300 calorie meals here.

Per Serving:

• Calories: 308
• Fats: 15g
• Protein: 13g
• Carbs: 35g
• Fiber: 11g
• Sugar: 5g

Recipe

5. Spinach Tomato Salad with Feta Cheese

Credit: allnutritious.com

Looking for another Mediterranean-inspired salad? Try my Spinach Tomato Salad with Feta Cheese.

It’s packed with vibrant colors and tastes. You’ve got the sweetness of the red onions and grape tomatoes contrasted by the bitterness of the spinach.

And the creaminess of the feta cheese is complemented by the freshness of the cucumber.

Meanwhile, the pumpkin seeds add some crunchiness. They also provide protein and several other nutrients, including magnesium.

In fact, pumpkin seeds are “one of the best natural sources of magnesium.” Not only is magnesium essential for bone health, but it’s also good for your heart.

Besides using pumpkin seeds in salads, you can add them to smoothies or fruit. If you would like to stock up on some, you can get some here.

Per Serving:

• Calories: 315
• Fats: 27g
• Protein: 5.8g
• Carbs: 13g
• Fiber: 2.7g
• Sugar: 7.9g

Recipe

6. Roasted Potato Salad

Credit: biteontheside.com

I’m a huge fan of cold salads, as I’m sure many of you are. But sometimes you just want to have a warm salad.

There’s just something about warm salads – they feel more like a meal.

This Roasted Potato Salad is quite delicious. You’ve got roasted potatoes paired with sauteed red onions and green beans.

All topped with a tangy mustard vinaigrette. Just add a fried egg and call it a meal.

Per Serving:

• Calories: 389
• Fats: 26g
• Protein: 5g
• Carbs: 36g
• Fiber: 5g
• Sugar: 7g

Recipe

7. Creamy Cucumber Dill Salad

Credit: cravethegood.com

Feeling thirsty? Bite into a cucumber.

Cucumbers are so refreshing. That’s because they contain about 96% water.

So, they’re great for staying hydrated. Cucumbers also contain Vitamin K, which helps your blood clot.

They even contain bone-building minerals such as magnesium and manganese. So, drink, ahem, eat some cucumbers.

This Cucumber Dill Salad is a great way to do this. It’s creamy and bright.

And the red onions play off the tanginess of the homemade dressing. All it takes is 5 minutes to make this Salad.

Place the dressing ingredients in a mason jar with a blender ball like this. Then give it a good shake.

Next, cut and slice your cucumbers and red onions. Finally, mix your veggies with the salad dressing.

Easy peasy.

Per Serving:

• Calories: 46
• Fats: 0g
• Protein: 1g
• Carbs: 5g
• Fiber: 1g
• Sugar: 2g

Recipe

8. Watermelon Olive Salad

Credit: thishealthytable.com

Now it’s time for some Watermelon Olive Salad. Yes, you read that right.

This Salad is a combination of unexpected flavors… and it works. You’ve got the saltiness of the olives balanced by the sweetness of the watermelon.

And the feta cheese imparts creaminess, while the fresh mint leaves add freshness. So go ahead and try it!

Per Serving:

• Calories: 352
• Fats: 26g
• Protein: 8g
• Carbs: 27g
• Fiber: 7g
• Sugar: 15g

Recipe

9. Watermelon Blueberry Salad

Credit: thishealthytable.com

Do you prefer your salads sweeter? This Watermelon Blueberry Salad is for you.

The watermelon and blueberries provide tons of sweetness. And the feta cheese balances it out.

Meanwhile, the fresh mint takes this Salad over the top.

And in case you didn’t realize, this Salad contains red, white and blue colors. So, it makes an excellent salad for the Fourth of July celebrations.

To make the Salad really cute, you’ll be making balls out of the watermelon. To do this, just use a melon baller.

I recommend this one here because its edges are sharp enough to scoop fruit. Yet, it is safe to touch.

Per Serving:

• Calories: 181
• Fats: 4g
• Protein: 4g
• Carbs: 34g
• Fiber: 2g
• Sugar: 26g

Recipe

10. Mexican Bean Salad

Credit: allnutritious.com

Tired of soggy lettuce in your salads? Then give my Mexican Bean Salad a try.

Unlike many other salads, there’s not a leafy green in sight. So, you can dress the Salad beforehand and not worry about limp, lifeless leafy greens.

And it is packed with Mexican flavors, from black beans, sweet corn, tomatoes, and jalapeno peppers.

It’s a fiesta in your mouth.

As an added bonus, this Salad lasts up to 4 days in the fridge. So, it’s perfect for meal prep.

Just make sure you store your Salad in high-quality containers like these. They’re made with glass which locks in freshness better.

However, if you prefer lighter containers, these BPA-free plastic containers are suitable too.

Per Serving:

• Calories: 287
• Fats: 10g
• Protein: 12g
• Carbs: 39g
• Fiber: 13g
• Sugar: 4.7g

Recipe

11. Grilled Peach & Tomato Salad

Credit: thishealthytable.com

Looking for the perfect excuse to fire up your barbecue? Then give this Grilled Peach & Tomato Salad a try.

Peaches are yummy and all. But grilling them adds another layer of sweetness.

They also pair well with the bitter salad greens.

Grilling them is very easy. Begin by tossing your peach slices in olive oil and salt.

Then place your peach slices on the grill. Then grill for about 3 minutes on each side.

For best results, make sure your peaches aren’t too ripe. That’s because the riper they are, the more sugar they contain.

This will lead to them burning quickly on the grill.

Don’t have a grill pan? You can use a grill pan instead. I like this one here because you can use it on all kinds of cooking surfaces.

Per Serving:

• Calories: 179
• Fats: 9g
• Protein: 4g
• Carbs: 24g
• Fiber: 4g
• Sugar: 19g

Recipe

12. Mediterranean Summer Salad

Credit: thishealthytable.com

Are you looking for a light lunch idea? This Mediterranean Summer Salad is an excellent option.

It’s brimming with summery flavors, from the sweet tomatoes, tangy pomegranate molasses, and salty feta cheese.

And the fresh Greek herbs add lovely Greek flavors.

Wondering what on earth pomegranate molasses are? They are a traditional ingredient in Middle Eastern cuisine.

You can find some at Middle Eastern stores. Or you can get some right here.

Per Serving:

• Calories: 221
• Fats: 9g
• Protein: 7g
• Carbs: 31g
• Fiber: 3g
• Sugar: 22g

Recipe

13. Mango Chicken Salad

Credit: thatspicychick.com

Are you tired of traditional Chicken Salad? Give this Mango Chicken Salad a try.

This Chicken Salad tastes delicious. The mango adds sweetness, while the cayenne and red pepper flakes add heat.

Meanwhile, the lemon juice adds some tanginess. This ain’t your regular Chicken Salad.

Not a fan of all the heat? You can use less cayenne pepper and red pepper – it will still taste delicious.

Per Serving:

• Calories: 161
• Fats: 14.3g
• Protein: 3.8g
• Carbs: 4.8g
• Fiber: 0.9g
• Sugar: 3.1g

Recipe

14. Peach Caprese Salad

Credit: itsavegworldafterall.com

Craving some Italian eats? This Peach Caprese Salad is sure to satisfy your cravings.

It looks and tastes lovely. The peaches and tomatoes add sweetness.

Meanwhile, the mozzarella cheese adds a savory touch. The light balsamic vinaigrette adds an extra dimension of flavor – you’ll be on cloud nine.

Besides being yummy, this Salad is also nutritious. It’s rich in calcium which is vital for strong bones.

And it contains Vitamins A and C too. Buon appetito!

Per Serving:

• Calories: 258
• Fats: 18g
• Protein: 12g
• Carbs: 12g
• Fiber: 2g
• Sugar: 10g

Recipe

15. Mango Avocado Salad

Credit: allnutritious.com

Looking for some Island Flava? This Mango Avocado Salad has tons of it.

It’s vibrant and delicious. The mangoes add sweetness and color, while the cucumbers add freshness.

Meanwhile, the avocadoes add creaminess and tons of fat. In fact, they’re the primary source of fat for this Salad – no salad dressing required.

To add some savory flavors, you’ll be adding crushed garlic. Just peel the skin off your garlic cloves, and press them with a garlic press.

Besides adding creaminess, avocadoes are pretty nutritious. They are rich in fiber.

And they contain heart-healthy monounsaturated fats. They even have more potassium than, say, bananas.

Cutting avocadoes can be a pain. So to save your fingers, you can use an avocado slicer instead.

This one here does a great job of slicing your avocadoes into seven perfect pieces. Yay!

Per Serving:

• Calories: 312
• Fats: 20g
• Protein: 5.2g
• Carbs: 35g
• Fiber: 13g
• Sugar: 18g

Recipe

16. Fresh Melon & Snap Pea Salad

Credit: itsavegworldafterall.com

Sometimes, the summer heat can be so overbearing. And the last thing you want to do is stand in front of a hot stove.

This Salad is for times like this. All it takes is 15 minutes to prepare – and dinner is served.

But even though it’s effortless, it’s pretty yummy.

The sweetness of the cantaloupe and sugar snap peas pair beautifully with the savory of the goat cheese.

Meanwhile, the almonds add some crunch. Almonds are also very nutritious.

They’re rich in bone-building minerals such as manganese and magnesium. And they contain Vitamin E too.

If you’d like to stock up on some, you can get some here.

Per Serving:

• Calories: 285
• Fats: 19g
• Protein: 8g
• Carbs: 23g
• Fiber: 4g
• Sugar: 20g

Recipe

17. Summer Strawberry Chicken Salad

Credit: bucketlisttummy.com

Are you looking for a great post-workout meal? This Summer, Strawberry Chicken Salad is a great option.

It contains a whopping 39 grams of protein. So it’s personal trainer-approved.

And it tastes incredible. The sweetness of the strawberries and strawberry marinade balances the bitterness of the leafy greens.

Meanwhile, the goat cheese and avocado add creaminess.

Besides adding sweetness, the strawberries add tons of nutrition. They are rich in Vitamin C.

And they contain anthocyanin antioxidants which are good for your heart.

Check out more 500 calorie recipes here.

Per Serving:

• Calories: 587
• Fats: 31g
• Protein: 39g
• Carbs: 43g
• Fiber: 11g
• Sugar: 26g

Recipe

18. Summer Fruit Salad

Credit: stephaniesain.com

Are you trying to lose weight? Then having fruit for your snacks is a good idea.

Fruits are loaded with water and fiber, which helps you feel full. And for the most part, they are low in calories too.

And this Summer Fruit Salad is loaded with fruits. In fact, you have 4 different types of fruit – mandarin oranges, strawberries, blueberries, and pineapple.

So, you won’t get bored eating it.

What’s more, it contains only 54 calories. So, you can have more than one bowl – and not feel guilty.

Now, that’s my kind of snack.

Per Serving:

• Calories: 54
• Fats: 0.3g
• Protein: 0.9g
• Carbs: 13.7g
• Fiber: 2.3g
• Sugar: 9.4g

Recipe

19. Citrus Summer Salad

Credit: saltandbaker.com

We could all do with more leafy greens in our diet. Leafy greens support optimum brain function.

They are also rich in folate, which is essential for mood regulation. They also fight inflammation.

So eat up those greens!

However, leafy greens tend to be boring and often taste bitter. So, it’s no wonder we don’t want to eat them.

This Citrus Summer Salad makes healthy eating tastier. The sweetness of the grapes, oranges, blackberries, and strawberries counteracts the bitterness of the mixed greens.

And the sliced almonds add crunchiness. Meanwhile, the citrus vinaigrette adds even more sweetness and tanginess.

Want to make this a meal? Feel free to add some cooked chicken.

Per Serving:

• Calories: 424
• Fats: 34g
• Protein: 5g
• Carbs: 29g
• Fiber: 4g
• Sugar: 21g

Recipe

20. Fast Carrot & Beetroot Salad

Credit: allnutritious.com

Do you prefer sweet veggies? Then try my Fast Carrot & Beetroot Salad.

It’s sure to satisfy your sweet tooth. And the sweetness of the carrots and beets is complemented by the tanginess of the balsamic vinaigrette.

Besides adding sweetness, carrots are good for you too. They are rich in Vitamin A, which is vital for your eyes.

They even contain Vitamin K1, which promotes bone health.

Beets are a powerhouse of nutrition too. They are rich in Vitamin C, which promotes healthy skin.

And they contain potassium which is essential for the health of your heart.

Per Serving:

• Calories: 238
• Fats: 14g
• Protein: 2.5g
• Carbs: 28g
• Fiber: 4.1g
• Sugar: 22g

Recipe

21. Feta Corn Salad

Credit: saltandbaker.com

Want to give your corn salad a Mediterranean spin? Give this Feta Corn Salad.

It has lots of delicious Mediterranean flavors: from tomatoes, cucumbers, feta cheese, and fresh mint leaves.

And the sweetness of the corn complements the savory of the dish.

Best of all, this Salad takes only 15 minutes to prepare. So, you can make it whenever you want.

Per Serving:

• Calories: 181
• Fats: 12g
• Protein: 4g
• Carbs: 15g
• Fiber: 3g
• Sugar: 5g

Recipe

22. Tomato Peach Caprese Salad

Credit: profusioncurry.com

Ready for some more Mediterranean Salads? This Tomato Peach Caprese Salad is a great option.

This one is a sweet variation of your traditional Caprese Salad. That’s because you’re adding peaches to the mix.

So, you have a nice balance of tangy, savory, and sweet.

As an added bonus, this Salad is rich in protein. So it helps you feel full too.

Per Serving:

• Calories: 193
• Fats: 15g
• Protein: 10g
• Carbs: 4g
• Fiber: 0g
• Sugar: 4g

Recipe

23. Avocado Salad with Tomatoes, Mozzarella & Basil Pesto

Credit: juliasalbum.com

Here’s another Italian-inspired salad. After all, you can never get enough, right?

This Salad is brimming with vibrant colors. It’s so pretty that you may feel bad eating it.

But when you do eat it, you’ll be glad you did. It’s a delightful balance between sweet, savory, and tangy.

The creaminess of the feta cheese and avocadoes balances the acidity of the salad dressing.

To make the salad dressing, simply combine basil pesto, lemon juice, salt, and pepper.

Per Serving:

• Calories: 264
• Fats: 21g
• Protein: 9g
• Carbs: 11g
• Fiber: 5g
• Sugar: 2g

Recipe

24. Cranberry Blueberry Salad with Blueberry Balsamic Dressing

Credit: peasandcrayons.com

Do you love berries? I do too!

Thank goodness berries love us back. They are packed with antioxidants that fight free radicals.

They’re also rich in immune-boosting Vitamin C. They even contain the antioxidant ellagic acid, which may keep your skin looking younger. Yay!

This Salad is loaded with berries. Blueberries and cranberries form the base of the Salad – and blueberries form the base of the dressing.

You’ll be in berry heaven. Making the dressing is pretty straightforward.

Just place all your dressing ingredients, except for the oil, in a food processor or blender. This food processor should handle it easily.

Then blend until the blueberries are pureed. Finally, add some olive oil at the end.

Per Serving:

• Calories: 185
• Fats: 6g
• Protein: 4g
• Carbs: 35g
• Fiber: 4g
• Sugar: 23g

Recipe

25. Zesty Lime Shrimp & Avocado Salad

Credit: skinnytaste.com

I’m a big fan of shrimp. Not only is it yummy, but it’s also pretty nutritious too.

It’s a lean source of protein. So, it’s the perfect “diet” food.

It is also a good source of iron which keeps your energy levels. And it contains astaxanthin antioxidants which may prevent wrinkles.

This Zesty Lime Shrimp & Avocado Salad looks and tastes amazing. Best of all, it’s a no-cook salad too.

So, it’s perfect for those hot summer days.

Per Serving:

• Calories: 197
• Fats: 8g
• Protein: 25g
• Carbs: 7g
• Fiber: 3g
• Sugar: 0g

Recipe

26. Balsamic Bleu Cheese Grilled Strawberry Salad

Credit: wholeandheavenlyoven.com

I love having friends over for dinner, as I’m sure many of you do too. It’s the perfect opportunity to catch up with friends.

And of course, you need to have some good food too. And this Balsamic Bleu Cheese Grilled Strawberry Salad is the perfect dinner option

It’s packed with juicy grilled steak strips, creamy bleu cheese, crunchy walnuts, and sweet strawberries. Your guests will be delighted – and so will you.

That’s because this dish takes only 30 minutes to make. So, you can spend less time grilling – and more time with your friends.

Check out more macro-friendly recipes like this here.

Per Serving:

• Calories: 290
• Fats: 18.4g
• Protein: 22.1g
• Carbs: 9.9g
• Fiber: 2.1g
• Sugar: 6.2g

Recipe

27. Summer Strawberry Salad

Credit: lemontreedwelling.com

Need another dinner party option? Try this Summer Strawberry Salad.

It’s so refreshing and tasty. It’s made with strawberries, blueberries, pecans, mandarin oranges, and goat cheese.

All topped with a sparkling orange vinaigrette. So, it’s a delightful balance of sweet, savory, crunchy, and creamy – your guests will be so impressed.

Yet it only takes 10 minutes to prepare. If you don’t tell, I won’t either!

To make it a meal, serve with some grilled chicken.

Per Serving:

• Calories: 178
• Fats: 13g
• Protein: 4g
• Carbs: 14g
• Fiber: 2g
• Sugar: 10g

Recipe

28. Avocado Strawberry Mango Salsa

Credit: ambitiouskitchen.com

Want to jazz up your Taco Tuesdays? Make this Avocado Strawberry Mango Salsa.

This salsa is full of vibrant colors and flavors. You have your sweetness from the strawberries and mangos.

And you have your heat from the jalapenos. Meanwhile, the avocado adds creaminess, while the lime adds tanginess.

Besides adding this salsa to your tacos, you can even add it to fish or chicken. You can even serve it with some multigrain tortilla chips like this for a healthy snack.

Per Serving:

• Calories: 104
• Fats: 4.8g
• Protein: 1.2g
• Carbs: 17.1g
• Fiber: 4g
• Sugar: 11.2g

Recipe

29. Corn & Grilled Zucchini Salad

Credit: simply-delicious-food.com

Are you a fan of everything Greek? Try this Corn & Grilled Zucchini Salad.

It’s packed with yummy Greek flavors: from the perfectly charred zucchini, peppery arugula, and creamy feta cheese.

The charred corn adds depths of flavor.

Best of all, this Salad takes only 25 minutes to make. So it’s great for those busy weekday nights.

Per Serving:

• Calories: 134
• Fats: 7g
• Protein: 5g
• Carbs: 14g
• Fiber: 2g
• Sugar: 5g

Recipe

30. Apple Walnut Spinach Salad with Balsamic Vinaigrette

Credit: thebusybaker.ca

Feeling under the weather? Have some of this Salad.

It’s packed with Vitamins A and C – precisely what the doctor ordered. And it’s pretty delicious too.

You’ve got sweetness from the apples that balance the bitterness from the spinach. And the creaminess of the goat cheese and blue cheese complements the crunchiness of the walnuts.

Besides adding crunchiness, walnuts are very nutritious too. They are good plant-based sources of heart-healthy omega-3s.

They may support sperm health and male fertility. If you’d like to stock up on some, you can get some here.

Per Serving:

• Calories: 263
• Fats: 13g
• Protein: 7g
• Carbs: 32g
• Fiber: 4g
• Sugar: 24g

Recipe

31. Asian Cabbage Salad

Credit: sunkissedkitchen.com

Craving some Asian eats? This Asian Cabbage Salad is sure to satisfy your cravings.

Sweet oranges, crispy veggies, and crunchy almonds are tossed in a yummy salad dressing.

And the salad dressing is big on flavor. There’s umami from the sesame oil and tang from the rice wine vinegar.

Meanwhile, the honey adds sweetness, and the jalapenos provide sweetness.

Want to make it a meal? Serve with some rice or cauliflower rice.

Per Serving:

• Calories: 143
• Fats: 8g
• Protein: 2g
• Carbs: 15g
• Fiber: 3g
• Sugar: 10g

Recipe