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Photo: Photographer: Jen Causey, Food Stylist: Ana Kelly, Prop Stylist: Claire Spollen
We’re sure you’ll love these delicious salads. Whether it’s a fresh side to complete your meal or a protein-rich main to help keep you satisfied, this collection has what you’re looking for. Each dish is packed with ingredients likeomega-3-rich fish, fruits and vegetables, nuts and seeds and healthy oilsto align with the Mediterranean diet (rankedone of the healthiest diets7 years in a row). Not to mention, these recipes are made withlower amounts of saturated fats, sodium, carbs and caloriesto fit a diabetes-friendly eating pattern. Enjoy our Roasted Cabbage Salad with Lemon-Garlic Vinaigrette for a side dish. Or, make our High-Protein Grilled Chicken Salad for a flavorful and filling dinner.
01of 16Superfood Chopped Salad with Salmon & Creamy Garlic DressingCurly kale forms the base of this salad, but you could use chard or spinach. To the greens, add a multitude of chopped veggies, such as broccoli, cabbage and carrots. Finish with rich salmon for protein and a drizzle of creamy yogurt dressing to bring it all together.View Recipe
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Superfood Chopped Salad with Salmon & Creamy Garlic Dressing
Curly kale forms the base of this salad, but you could use chard or spinach. To the greens, add a multitude of chopped veggies, such as broccoli, cabbage and carrots. Finish with rich salmon for protein and a drizzle of creamy yogurt dressing to bring it all together.
View Recipe
02of 16High-Protein Grilled Chicken SaladPhotographer: Jen Causey, Food Stylist: Ana Kelly, Prop Stylist: Claire SpollenThis grilled chicken salad is perfect for summer entertaining. You can make the dressing, marinate the chicken, pickle the onions and slice your vegetables a few hours ahead of time, then just grill and assemble the salad after the guests arrive.View Recipe
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High-Protein Grilled Chicken Salad
Photographer: Jen Causey, Food Stylist: Ana Kelly, Prop Stylist: Claire Spollen
This grilled chicken salad is perfect for summer entertaining. You can make the dressing, marinate the chicken, pickle the onions and slice your vegetables a few hours ahead of time, then just grill and assemble the salad after the guests arrive.
03of 16Fiber-Packed Spicy White Bean & Spinach SaladPhotographer: Jen Causey, Food Stylist: Melissa Gray, Prop Stylist: Shell RoysterIn this light and refreshing salad, we season white beans with ras el hanout, a Moroccan spice blend which features cinnamon, cumin, turmeric, ginger, cardamom and ground black and red pepper. If you prefer a creamier texture, gently mash some of the beans as you stir everything together. The bean salad is served on a bed of lightly dressed spinach that pairs well with the beans, but also grilled chicken or steak kebabs on another night.View Recipe
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Fiber-Packed Spicy White Bean & Spinach Salad
Photographer: Jen Causey, Food Stylist: Melissa Gray, Prop Stylist: Shell Royster
In this light and refreshing salad, we season white beans with ras el hanout, a Moroccan spice blend which features cinnamon, cumin, turmeric, ginger, cardamom and ground black and red pepper. If you prefer a creamier texture, gently mash some of the beans as you stir everything together. The bean salad is served on a bed of lightly dressed spinach that pairs well with the beans, but also grilled chicken or steak kebabs on another night.
04of 16Arugula Salad with Roasted Pork Tenderloin, Pears & Blue CheeseToasted walnuts and roasted pork tenderloin make this elegant salad worthy of company, yet it’s easy enough to prepare on a weeknight!View Recipe
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Arugula Salad with Roasted Pork Tenderloin, Pears & Blue Cheese
Toasted walnuts and roasted pork tenderloin make this elegant salad worthy of company, yet it’s easy enough to prepare on a weeknight!
05of 16Roasted Cabbage Salad with Lemon-Garlic VinaigretteAli RedmondThis roasted cabbage is dressed with a bright and flavorful lemon-garlic vinaigrette. It goes with everything, from chicken and steak to tofu and grain bowls. If you already have your grill on, you can grill the cabbage wedges instead, which will impart a delightful smoky flavor. You can use red or green cabbage—even Savoy or napa works!View Recipe
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Roasted Cabbage Salad with Lemon-Garlic Vinaigrette
Ali Redmond
This roasted cabbage is dressed with a bright and flavorful lemon-garlic vinaigrette. It goes with everything, from chicken and steak to tofu and grain bowls. If you already have your grill on, you can grill the cabbage wedges instead, which will impart a delightful smoky flavor. You can use red or green cabbage—even Savoy or napa works!
06of 16Padma Lakshmi’s Tandoori Chicken SaladAli Redmond (photography, food & prop styling)Padma Lakshmi’s tandoori salad features chicken marinated in yogurt and plenty of spices, along with lots of crunchy vegetables including cucumber, cabbage, jicama and radishes. Her technique of cooking the chicken in its marinade and then using that cooked marinade as a salad dressing is genius—it infuses the salad with tons of flavor.View Recipe
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Padma Lakshmi’s Tandoori Chicken Salad
Ali Redmond (photography, food & prop styling)
Padma Lakshmi’s tandoori salad features chicken marinated in yogurt and plenty of spices, along with lots of crunchy vegetables including cucumber, cabbage, jicama and radishes. Her technique of cooking the chicken in its marinade and then using that cooked marinade as a salad dressing is genius—it infuses the salad with tons of flavor.
07of 16Spicy Black-Eyed Pea & Collard Green SaladPhotographer: Rachel Marek, Food stylist: Holly DreesmanThis black-eyed pea and collard green salad recipe can be served warm or at room temperature, either as a side dish or as a vegetarian main course along with rice or crusty bread. Harissa and peri-peri sauce provide gentle heat, and preserved lemon gives it briny tang.View Recipe
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Spicy Black-Eyed Pea & Collard Green Salad
Photographer: Rachel Marek, Food stylist: Holly Dreesman
This black-eyed pea and collard green salad recipe can be served warm or at room temperature, either as a side dish or as a vegetarian main course along with rice or crusty bread. Harissa and peri-peri sauce provide gentle heat, and preserved lemon gives it briny tang.
08of 16Green Goddess Tuna SaladJessica Ball, M.S., RDCanned tuna makes this recipe convenient and pantry-friendly while also offering an impressive punch of protein and omega-3 fatty acids. Salmon, sardines or mackerel would work just as well in this quick recipe. Use the remaining herb sauce as a dressing for salads or grain bowls, as a spread on sandwiches or as a dip for vegetables. This recipe is easily doubled to make a big batch to meal-prep for the week. Serve on bread or in a wrap, over a bed of greens or scooped up with your favorite chips, crackers or cucumber slices.View Recipe
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Green Goddess Tuna Salad
Jessica Ball, M.S., RD
Canned tuna makes this recipe convenient and pantry-friendly while also offering an impressive punch of protein and omega-3 fatty acids. Salmon, sardines or mackerel would work just as well in this quick recipe. Use the remaining herb sauce as a dressing for salads or grain bowls, as a spread on sandwiches or as a dip for vegetables. This recipe is easily doubled to make a big batch to meal-prep for the week. Serve on bread or in a wrap, over a bed of greens or scooped up with your favorite chips, crackers or cucumber slices.
09of 16Seafood SaladPhotographer: Jen Causey, Food Stylist: Emily Nabors HallThis seafood salad features poached shrimp, scallops and squid bathed in a punchy vinaigrette with thinly sliced onion and fennel for bite and crunch. For super-thin veggies, use a mandoline for slicing.View Recipe
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Seafood Salad
Photographer: Jen Causey, Food Stylist: Emily Nabors Hall
This seafood salad features poached shrimp, scallops and squid bathed in a punchy vinaigrette with thinly sliced onion and fennel for bite and crunch. For super-thin veggies, use a mandoline for slicing.
10of 16Tuna Niçoise SaladJason DonnellyThis salad features all the classic niçoise ingredients and flavors, with a bright and fresh lemony dressing, and uses fresh seared tuna in place of canned. The tuna will be rare in the center. Add an additional 2 to 3 minutes per side for more doneness.View Recipe
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Tuna Niçoise Salad
Jason Donnelly
This salad features all the classic niçoise ingredients and flavors, with a bright and fresh lemony dressing, and uses fresh seared tuna in place of canned. The tuna will be rare in the center. Add an additional 2 to 3 minutes per side for more doneness.
11of 16Cashew, Chickpea & Pasta Salad with Cilantro-Mint-Shallot VinaigretteSara HaasIn our humble opinion, the dressingmakesthis salad. Tangy and zesty with a bit of a crunch from the shallots, this cilantro-mint-shallot vinaigrette will quickly become your go-to. Make the dressing and chop up the veggies while you wait for the pasta to cook, then mix everything and enjoy!View Recipe
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Cashew, Chickpea & Pasta Salad with Cilantro-Mint-Shallot Vinaigrette
Sara Haas
In our humble opinion, the dressingmakesthis salad. Tangy and zesty with a bit of a crunch from the shallots, this cilantro-mint-shallot vinaigrette will quickly become your go-to. Make the dressing and chop up the veggies while you wait for the pasta to cook, then mix everything and enjoy!
12of 16Baked Kale Salad with Crispy QuinoaPhotographer: Brie Goldman Food Stylist: Annie Probst Prop Stylist: Gabe GrecoCrisping the quinoa in the oven adds delicious texture to this bright and filling kale salad. The lemon-honey-garlic dressing complements the sweetness from the roasted vegetables. Topping the salad with feta and pepitas gives it a savory note.View Recipe
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Baked Kale Salad with Crispy Quinoa
Photographer: Brie Goldman Food Stylist: Annie Probst Prop Stylist: Gabe Greco
Crisping the quinoa in the oven adds delicious texture to this bright and filling kale salad. The lemon-honey-garlic dressing complements the sweetness from the roasted vegetables. Topping the salad with feta and pepitas gives it a savory note.
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Cabbage Caesar Salad
Photography: Rachel Marek, Food stylist: Kelsey Moylan, Prop stylist: Gabriel Greco
14of 16Cucumber Salad with Peanuts & Sweet Chili SauceBrittany ConerlyThai sweet chili sauce is a condiment often used for dipping that features a mix of chiles and garlic with a sweet base; it has a texture similar to honey. On its own, it adds balance and a hint of spice to savory dishes, or it can be combined with vinegar and salt as we do here for a punchy drizzle over fresh sliced cucumber.View Recipe
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Cucumber Salad with Peanuts & Sweet Chili Sauce
Brittany Conerly
Thai sweet chili sauce is a condiment often used for dipping that features a mix of chiles and garlic with a sweet base; it has a texture similar to honey. On its own, it adds balance and a hint of spice to savory dishes, or it can be combined with vinegar and salt as we do here for a punchy drizzle over fresh sliced cucumber.
15of 16Quinoa Deli SaladThis healthy version of a deli salad combines hearty quinoa and chickpeas with small amounts of ham and mozzarella, so you get all of the flavor without overdoing it on the sodium. This healthy quinoa salad is great as dinner and doubles as a delicious lunch the next day.View Recipe
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Quinoa Deli Salad
This healthy version of a deli salad combines hearty quinoa and chickpeas with small amounts of ham and mozzarella, so you get all of the flavor without overdoing it on the sodium. This healthy quinoa salad is great as dinner and doubles as a delicious lunch the next day.
16of 16Lemony Lentil Salad with SalmonSalmon and lentils are a familiar combo in French bistro cooking; here they combine in a quick and easy salad. For the best presentation, flake the salmon with a fork, then stir gently into the salad to keep it in chunks, not tiny bits.View Recipe
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Lemony Lentil Salad with Salmon
Salmon and lentils are a familiar combo in French bistro cooking; here they combine in a quick and easy salad. For the best presentation, flake the salmon with a fork, then stir gently into the salad to keep it in chunks, not tiny bits.
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