8 Healthy Summer Salads You’ll Be Making On Repeat

Summer is salad season, and these 8 healthy summer salads are on constant repeat in our house. Salads are easy to make and packed with whole-food ingredients that keep us glowing and feeling great. I love a good salad because it is easy to whip together and so easy to customize to what you have on hand. 

These healthy summer salads can be served as a side dish or as a main meal, with your favorite protein added on top. 

My favorite summer dinner recipe is to make a batch of grilled chicken or steak early in the week and then add it to a summer salad for dinners throughout the week. 

The Perfect Summer Salad Formula

These salads are all about whole foods and taking advantage of seasonal ingredients. We’re keeping things simple here, focusing on basic ingredients that are easy to assemble, especially on those hot summer days.

Give these recipes a try, or get creative and craft your own using this salad formula:

Base: Start with leafy greens like spinach, kale, arugula, or opt for whole grains or beans like quinoa, black beans, or chickpeas for a hearty foundation. Beans also provide a boost of fiber to keep your gut happy.

Fresh Veggies: Incorporate seasonal favorites like tomatoes, corn, cucumbers, and bell peppers for a refreshing crunch and burst of flavor.

Fresh Fruits: Add a touch of sweetness and healthy skin antioxidants with berries, pomegranate seeds, or watermelon.

Organic Cheese: For added flavor, add some organic cheese on top. It’s a personal favorite in my salads, but feel free to omit it if desired.

Extras (Nuts, Olives, Fresh Herbs, Homemade Croutons, etc.): Toss in some nuts or olives to amp up the texture and healthy fats, and remember to add a pop of freshness with fresh herbs. 

Protein: Add your favorite protein to any salad to make it a meal. I like to have good organic chicken, grass-fed beef, wild salmon or shrimp, or hard-boiled eggs. In a pinch, canned tuna is a great choice too.

With this easy salad formula, you can mix and match ingredients to create your perfect summer salad, which is both nutritious and tasty.

Related: The 12 Most Powerful Anti-Aging Superfoods For Women Over 40

Healthy Summer Salads

1. Berry and Spinach Salad

A classic, right? This simple salad combines fresh strawberries and blueberries with nutrient-dense spinach, perfect for a light summer meal. 

The antioxidants in berries help fight free radicals, while spinach provides a hefty dose of vitamins and minerals for collagen production and skin elasticity. Almonds and feta add healthy fats and protein, essential for maintaining that youthful glow!

Servings: 4

Estimated Macros per Serving: 20g carbs, 12g fat, 6g protein

Ingredients:

• 4 cups fresh baby spinach leaves
• 1 cup strawberries, sliced
• 1 cup blueberries
• 1/4 cup almonds, sliced
• 1/4 cup feta cheese or blue cheese, crumbled
• 2 tablespoons balsamic vinegar
• 1 tablespoon olive oil
• 1 teaspoon honey
• Salt and pepper to taste

Instructions:

1. In a large bowl, combine spinach, strawberries, blueberries, almonds, and feta cheese.
2. In a small bowl, whisk together balsamic vinegar, olive oil, honey, salt, and pepper.
3. Drizzle the dressing over the salad and toss gently to coat.
4. Add your favorite protein on top (optional).

2. Quinoa and Avocado Salad

This hearty salad has quinoa and creamy avocado for a hearty and protein-rich meal. Quinoa is a complete protein that helps skin repair and elasticity, while avocados are packed with healthy fats and vitamins C and E, which hydrate and nourish the skin. The combination of these superfoods helps your skin glow!

Servings: 4

Estimated Macros per Serving: 30g carbs, 14g fat, 7g protein

Ingredients:

• 1 cup quinoa, cooked and cooled
• 1 avocado, diced
• 1 cup cherry tomatoes, halved
• 1 cucumber, diced
• 1/4 cup red onion, finely chopped
• 1/4 cup fresh cilantro, chopped (optional)
• 1/2 lime, juiced
• 2 tablespoons olive oil
• Salt and pepper to taste

Instructions:

1. In a large bowl, combine quinoa, avocado, cherry tomatoes, cucumber, red onion, and cilantro.
2. In a small bowl, whisk together lime juice, olive oil, salt, and pepper.
3. Pour the dressing over the salad and toss to combine.
4. Add your favorite protein (optional).

3. Kale and Pomegranate Salad

This vibrant salad combines the superfood kale with juicy pomegranate seeds for a nutrient-packed meal. Kale is loaded with antioxidants like vitamins A, C, and K, which help fight signs of aging by protecting against oxidative stress. Pomegranate seeds have polyphenols and vitamin C, that boosts collagen production and maintains skin elasticity.

For this salad, massage the kale leaves until they soften a bit to bring out all the flavors. 

Servings: 4

Estimated Macros per Serving: 18g carbs, 12g fat, 6g protein

Ingredients:

• 4 cups kale, chopped & gently massaged
• 1 cup pomegranate seeds
• 1/4 cup walnuts or pecans, chopped
• 1/4 cup feta cheese, crumbled
• 1-2 tablespoons lemon juice
• 2 tablespoons olive oil
• 1 teaspoon honey
• Salt and pepper to taste

Instructions:

1. In a large bowl, massage the kale with a bit of salt for a few minutes until it softens.
2. Add pomegranate seeds, walnuts, and feta cheese to the bowl.
3. In a small bowl, whisk together lemon juice, olive oil, honey, salt, and pepper.
4. Pour the dressing over the salad and toss to combine.
5. Add your favorite protein (optional).

4. Mediterranean Chickpea Salad

This Greek salad is full of flavor and plant-based protein. Chickpeas are a fantastic source of protein and fiber, so you can maintain a healthy digestion and stable blood sugar levels. Tomatoes have lycopene, which helps prevent heart disease. 

Servings: 4

Estimated Macros per Serving: 25g carbs, 10g fat, 8g protein

Ingredients:

• 1 can chickpeas, drained and rinsed
• 1 cup sweet cherry tomatoes, halved
• 1 cucumber, diced
• 1/4 cup red onion, finely chopped
• 1/4 cup Kalamata olives, sliced
• 1/4 cup feta cheese, crumbled
• 1-2 tablespoons red wine vinegar
• 2 tablespoons olive oil
• 1/2 teaspoon dried oregano
• Salt and pepper to taste

Instructions:

1. In a large bowl, combine chickpeas, cherry tomatoes, cucumber, red onion, olives, and feta cheese.
2. In a small bowl, whisk together red wine vinegar, olive oil, oregano, salt, and pepper.
3. Pour the dressing over the salad and toss to combine.
4. Add your favorite protein (optional).

5. Watermelon and Mint Salad

This refreshing and hydrating salad is perfect for hot summer days.  Watermelon is deliciously hydrating and rich in vitamins A and C, to help collagen production and skin regeneration.

Servings: 4

Estimated Macros per Serving: 15g carbs, 5g fat, 3g protein

Ingredients:

• 4 cups watermelon, cubed
• 1/4 cup fresh mint leaves, chopped
• 1/4 cup feta cheese, crumbled
• 1 lime, juiced
• 1 tablespoon honey (optional)

Instructions:

1. In a large bowl, combine watermelon, mint leaves, and feta cheese.
2. Drizzle lime juice (and honey, if using) over the salad.
3. Toss gently to combine and serve chilled.

6. Asian Sesame Cabbage Salad

This crisp and flavorful salad has such great texture – so satisfying! Cabbage and bell peppers have tons of antioxidants and vitamins that promote skin health and protect against aging, and the sesame seeds and almonds provide healthy fats and protein. Don’t skip the sesame oil, which adds a delicious nutty flavor.

Servings: 4

Estimated Macros per Serving: 12g carbs, 8g fat, 4g protein

Ingredients:

• 3 cups Napa cabbage, shredded
• 1 cup red cabbage, shredded
• 1 cup carrots, julienned
• 1 red bell pepper, thinly sliced
• 1/4 cup green onions, sliced
• 1/4 cup fresh cilantro, chopped
• 2 tablespoons sesame seeds, toasted
• 1/4 cup sliced almonds, toasted

Dressing:

• 3 tablespoons rice vinegar
• 2 tablespoons soy sauce (or tamari for gluten-free)
• 1 tablespoon sesame oil
• 1 tablespoon olive oil
• 1 tablespoon honey or maple syrup
• 1 teaspoon grated fresh ginger
• 1 garlic clove, minced
• 1 teaspoon sriracha or to taste (optional)

Instructions:

1. In a large bowl, combine Napa cabbage, red cabbage, carrots, red bell pepper, green onions, and cilantro.
2. In a small bowl, whisk together rice vinegar, soy sauce, sesame oil, olive oil, honey, ginger, garlic, and sriracha (if using).
3. Pour the dressing over the salad and toss to coat evenly.
4. Sprinkle toasted sesame seeds and sliced almonds on top just before serving.
5. Add your favorite protein (optional).

7. Grilled Peach and Arugula Salad

This healthy summer salad combines grilled peaches with arugula for a perfectly balanced dish. Grilled peaches are rich in vitamins A and C that help give healthy skin. I love arugula for its peppery taste and it’s such a good source of fiber, which aids in digestion and provides a healthy gut microbiome. A healthy gut is essential for nutrient absorption and overall well-being!

Servings: 4

Estimated Macros per Serving: 20g carbs, 10g fat, 4g protein

Ingredients:

• 4 ripe peaches, halved and pitted
• 6 cups arugula
• 1/4 cup goat cheese, crumbled
• 1/4 cup pecans, toasted
• 2 tablespoons balsamic glaze
• 2 tablespoons olive oil
• Salt and pepper to taste

Instructions:

1. Grill the peaches: Preheat the grill to medium-high heat and brush the peach halves with a little olive oil. Place the peaches on the grill, cut side down. Grill for about 3-4 minutes until char marks appear and the peaches are slightly softened. Remove from the grill and let cool slightly, then slice each half into quarters.
2. In a large bowl, combine arugula, goat cheese, and toasted pecans. Add the grilled peach slices.
3. Drizzle with olive oil and balsamic glaze. Season with salt and pepper to taste.
4. Gently toss the salad to combine all ingredients. Serve immediately.
5. Add your favorite protein (optional).

8. Grilled Sweet Corn and Arugula Salad

This fresh corn salad is the epitome of summer. The sweetness of grilled corn, the peppery bite of arugula, and the olive oil dressing make this one of my favorite summer salad recipes. Pair it with grilled shrimp for a healthy shrimp salad. 

Servings: 4

Estimated Macros per Serving: 25g carbs, 15g fat, 7g protein

Ingredients:

• 4 ears of organic sweet corn, husked
• 6 cups arugula
• 1 cup cherry tomatoes, halved
• 1/4 cup red onion, thinly sliced
• 1/4 cup shaved raw parmesan cheese
• 1 cup sourdough croutons (optional but so easy to make and worth adding to this easy salad. The best way to make your own is to dice stale bread and bake it in the oven).  Easy recipe: How to Make Homemade Croutons 
• 1-2 tablespoons fresh lemon juice
• 2 tablespoons extra-virgin olive oil
• Salt and pepper to taste

Instructions:

1. Grill the Corn: Preheat the grill to medium-high heat. Grill the husked corn for 10-12 minutes, turning occasionally, until charred and tender. Let it cool slightly, then cut the kernels off the cob.
2. ​In a large salad bowl, combine grilled corn kernels, arugula, cherry tomatoes, red onion, crumbled feta cheese, and toasted pine nuts.
3. ​In a small bowl, whisk together fresh lemon juice, extra-virgin olive oil, salt, and pepper.
4. ​Add the dressing and serve.
5. Add your favorite protein (optional).

Those are my best healthy summer salads—perfect for warm days when you need an easy lunch or dinner. To make it a filling meal, add your favorite protein or even a can of tuna or hard-boiled eggs. These salad recipes will last a two to three days in the fridge (without the dressing). 

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