Juicy peaches, ripe tomatoes, crisp zucchini, and leafy greens—summer season is the last word season for contemporary, flavorful produce.
This implies it’s additionally the proper time to experiment with vibrant, nutrient-packed salads!
I eat a summer season salad every day (sure, critically) throughout the hotter months as a result of they’re contemporary, satisfying, and endlessly customizable.
“Summer time salads are the proper alternative to ‘eat the rainbow,’” says Melissa Jaeger, RD, LD, and Head of Vitamin at MyFitnessPal. “I at all times construct my salads utilizing a wide range of colours and textures. Not solely does this improve the dietary high quality of the salad, however it makes it extra enjoyable to eat!”
Jaeger additionally recommends searching for salads which have 20g of protein and at the least 5g of fiber per serving. One straightforward manner to try this is to trace your salads in MyFitnessPal to be sure you’re hitting these targets. (MyFitnessPal premium instruments like Voice Log and Meal Scan make it quick and simple.)
So, whether or not you’re searching for energy-boosting meals, a protein hit, or simply taste explosions in your bowl, I’ve obtained you coated with my prime 10 summer season salad recipes. Each is full of diet, and I present straightforward ideas so you can also make them simply best for you.
High 10 Summer time Salads You Ought to Strive
1. Balsamic Three-Bean Salad (My Favourite!)
This hearty and colourful salad is full of a wide range of beans- navy beans, inexperienced beans and chickpeas- and a zesty balsamic dressing for a refreshing summer season dish.
Key components
- Navy beans
- Inexperienced beans
- Chickpeas
- Basil
Why I find it irresistible
That is my summer season potluck staple (individuals at all times ask for the recipe!), but additionally a household favourite all through the summer season season. It’s hearty, colourful, and stuffed with daring flavors. Plus, it’s obtained plant-based protein (12g per serving) and fiber (12g per serving), making it as filling as it’s tasty.
For a tip: Meal prepping? This salad is made with vinegar, so it shops nicely within the fridge for 5 days in an hermetic container.. It will get extra flavorful by the day because it marinates. Combine it up and also you gained’t get bored with it! Serve it as a salad, a wrap filling, and even as a dip with whole-grain tortilla chips.
2. Grilled Rooster, Lentil, and Peach Salad
Key components
- Lentils
- Rooster breast
- Peaches
- Shallots
- Garlic cloves
- Contemporary herbs
Why I find it irresistible
The lentils and contemporary produce are wealthy in fiber and antioxidants. Plus, this salad is excessive in each plant-based and animal-based protein—a complete of 59 grams per serving. That is one among my favourite recipes for summer season, particularly as a result of that’s when peaches are in season.
Professional tip: Swap the hen for seitan to make it fully plant-based whereas nonetheless packing in protein (1)!
3. Kale and Black Bean Salad with Avocado
Key components
- Black beans
- Kale
- Tomato
- Avocado
- Garlic clove
Why I find it irresistible
This salad is wealthy in nutritional vitamins and minerals, together with plant-based compounds like antioxidants, making it a nutrient-packed selection. It’s additionally wealthy in fiber, offering 11 grams per serving, and incorporates 12 grams of wholesome monounsaturated fats from the avocado.
Professional tip: To spice up the protein and fiber content material of this salad, double the black beans (2) An ordinary serving is 1/2 cup cooked or 1/4 cup dried, so intention for one full serving of black beans per portion of the salad (2).
4. Watermelon Salad with Feta and Mint
Key components
- Watermelon
- Crimson onion
- Arugula or child spinach
- Feta cheese
- Mint leaves
Why I find it irresistible
This gentle summer season salad is the last word Mediterranean-inspired aspect dish. With watermelon offering nutritional vitamins C and A, potassium, and the antioxidant lycopene, it’s each hydrating and nutritious (3).
Professional tip: This salad works nice as a aspect dish, however to make it a meal, simply add some protein. It pairs completely with summer season favorites like grilled shrimp or chilled black or crimson beans. Throughout watermelon season, this is likely one of the best contemporary summer season salads to drag collectively.
5. Beet and Citrus Salad with Feta Yogurt
Key components
- Crimson and yellow beets
- Grapefruit
- Oranges
- Arugula
- Feta
Why I find it irresistible
I really like how this salad balances earthy roasted beets with shiny, juicy citrus for a mix that feels each vibrant and satisfying. The creamy feta yogurt provides a wealthy, tangy layer that ties all the things collectively, whereas the citrus French dressing retains it contemporary and energetic. It’s the sort of dish that appears spectacular on the desk however is surprisingly easy to drag off. To not point out it supplies 100% of your every day wants of Vitamin C.
6. Vegan Inexperienced Goddess Salad
Key components
- Beets
- Sunflower seeds
- Tomatoes
Why I find it irresistible
This salad is each vibrant and deeply satisfying, due to the creamy inexperienced goddess dressing that’s totally plant-based but extremely wealthy. The combination of crisp greens, candy roasted beets, and crunchy sunflower seeds creates an ideal stability of textures in each chew.
The avocado and sunflower seeds present 9 grams of wholesome monounsaturated fat and contribute to the 7 grams of fiber.
7. Grilled Stone Fruit Salad
Key Components
- Tomatoes
- Plums, peaches, apricots, or nectarines
- Mozzarella
- Almonds
Why I find it irresistible
A mixture of candy and savory, this salad highlights the fruity flavors of the summer season season. It’s a good supply of protein (14 grams per serving), making it each satisfying and scrumptious.
Professional tip: To get this on the desk quicker, or for a cool choice on a heat summer season day, skip the grilling step and revel in this salad uncooked in all its glory! It’s an effective way to take advantage of ripe summer season fruits.
8. Strawberry Salad with Yuzu Strawberry French dressing
Key Components
- Strawberries
- Child spinach or arugula
- Goat cheese
- Marcona almonds
Why I find it irresistible
This salad packs 6 grams of protein, 3 grams of fiber, and 10 grams of wholesome monounsaturated fat. With a full serving of fruits and veggies, it’s a worthy snack or aspect dish.
Professional tip: This salad’s flavors pair nicely with grilled hen for added protein or quinoa for a lift of protein, fiber, and important vitamins (4). Add one or each to make this a critically hearty, nutrient-packed meal. The candy produce and crunchy greens are precisely the sort of salad components that make summer season salads so satisfying.
9. Summer time Veggie Quinoa
Key components
- Quinoa
- Zucchini
- Carrots
- Zucchini
Why I find it irresistible
This salad is nice at room temperature or chilled on a scorching summer season day. Quinoa takes heart stage as a nutrient powerhouse. It incorporates plant-based protein, fiber, nutritional vitamins, and minerals (4). The salad is additional enriched with wholesome monounsaturated fat (11 grams) from olive oil whereas grilled greens deliver a smoky twist.
Professional tip: Make this a extra filling meal by including grilled hen or shrimp for further protein, or hold it plant-based by including protein-packed seitan.
10. Kale and Black Bean Salad with Avocado
Key components
- Black beans
- Kale
- Tomato
- Avocado
Why I find it irresistible
Filled with taste and texture, this salad has nutrient-rich components like kale, avocado and tomatoes. Plus, it’s a supply of protein, providing 8 grams per serving!
Professional tip: Don’t have time to soak and cook dinner beans? Use a whole can of black beans to offer every serving of salad an additional enhance of fiber and protein in a fraction of the time (2)!
Ideas for Constructing a Balanced Summer time Salad
Clean up your menu with seasonal produce and flavors this summer season. Take inspiration from these recipes, or begin experimenting with your individual.
Listed here are some fast ideas for a wonderfully balanced combine each time:
- Begin with greens: Start with nutrient-rich, darkish leafy greens like spinach, kale, or arugula.
- Select colour: Fill your bowl with vibrant vegatables and fruits for nutritional vitamins and antioxidants.
- Add lean protein: Assume grilled hen, shrimp, lentils, beans, tofu, or seitan.
- Embrace wholesome fat: Use avocados, nuts, or olive oil as toppers or predominant components.
- Enhance texture: Add toasted seeds or cooked entire grains for a satisfying crunch or further chew.
- Follow moderation: Can’t take pleasure in a salad with out croutons? Use small quantities of those or different much less wholesome toppings carefully to enhance your satisfaction!
- On the aspect: Hold dressing on the aspect to keep away from soggy leftovers in case you’re meal prepping.
If you happen to’re seeking to streamline your summer season meal planning, think about using MyFitnessPal’s new Meal Planner. This device means that you can customise your weekly menu round your well being and macro targets, making it simpler than ever to include these and different scrumptious salads into your weight loss program!
Initially printed June 2025; Up to date April 2026
