Super summer salads

When the weather heats up, it’s the perfect time for a refreshing salad. Crunchy, fresh veggies can make a satisfying snack, side dish, or main course (especially if they include protein like chicken, fish, or beans). Here are five new-to-you salad ideas to add to your rotation.

Apple Pecan Chicken Salad

Makes 1 serving

Prep: 7 min Cook: 0 min

Ingredients

• 2 Tbsp 100% orange juice
• 1 tsp olive oil
• 1 tsp Dijon mustard
• Salt and pepper, to taste
• 3 oz cooked skinless chicken breast, diced
• 2 cups chopped romaine lettuce
• 1 cup fresh baby spinach
• ½ cup chopped apple
• ¼ cup chopped celery
• 1 Tbsp chopped raw pecans

Preparation

Whisk orange juice, olive oil, mustard, and salt and pepper. Toss dressing with remaining ingredients.

Nutrition Information

Serving size: 3½ cups

Per serving

Calories: 316; Total fat: 13 g; Saturated fat: 3 g; Sodium: 181 mg; Cholesterol: 76 mg; Total carbs: 24 g; Fiber: 5 g; Sugars: 16 g; Protein: 27 g; Potassium: 791 mg

Spinach Salad With Avocado & Sunflower Seeds

Makes 1 serving

Prep: 7 min Cook: 0 min

Ingredients

• ½ lemon, juiced
• 1 tsp olive oil
• Salt and pepper, to taste
• 3 oz grilled chicken breast, chopped
• 4 cups baby spinach
• ¼ avocado, chopped
• 1 Tbsp sunflower seeds

Preparation

Whisk lemon juice, olive oil, and salt and pepper. Toss with other ingredients.

Nutrition Information

Serving size: 4½ cups

Per serving

Calories: 284; Total fat: 19 g; Saturated fat: 3 g; Sodium: 141 mg; Cholesterol: 54 mg; Total carbs: 9 g; Fiber: 6 g; Sugars: 1 g; Protein: 23 g; Potassium: 1,267 mg

Greek Lentil Salad

Makes 1 serving

Prep: 5 min Cook: 0 min

Ingredients

• ¾ cup French green lentils, rinsed and drained
• ¼ small onion, diced
• 2 bay leaves
• 1 large shallot, finely chopped
• 2 Tbsp lemon juice
• 1 small cucumber, diced
• 2 medium tomatoes, diced
• ¼ cup chopped fresh mint

Preparation

Combine all ingredients.

Nutrition Information

Serving size: 1 cup

Per serving

Calories: 289; Total fat: 2 g; Saturated fat: 1 g; Sodium: 37 mg; Cholesterol: 0 mg; Total carbs: 56 g; Fiber: 15 g; Sugars: 14 g; Protein: 15 g; Potassium: 1,686 mg

Tuna, Red Grapes & Walnuts on Greens

Makes 1 serving

Prep: 5 min Cook: 0 min

Ingredients

• 2 cups spring greens
• 3 oz chunk light tuna, drained
• 3 Tbsp chopped walnuts
• ¾ cup red grapes, cut in half
• 1 Tbsp red wine vinegar
• 1½ tsp olive oil

Preparation

Top greens with tuna, walnuts, and grapes. Whisk together vinegar and oil. Drizzle over salad mixture.

Nutrition Information

Serving size: 3 cups

Per serving

Calories: 465; Total fat: 22 g; Saturated fat: 2 g; Sodium: 594 mg; Cholesterol: 60 mg; Total carbs: 32 g; Fiber: 6 g; Sugars: 19 g; Protein: 40 g; Potassium: 657 mg

Beet & Goat Cheese Salad

Makes 1 serving

Prep: 5 min Cook: 0 min

Ingredients

• 2 Tbsp balsamic vinegar
• 1 tsp olive oil or walnut oil
• 3 cups green spring salad mix
• ¾ cup canned, no-salt-added sliced beets, drained and quartered
• ½ cup canned, no-salt-added, drained chickpeas
• ½ oz goat cheese, crumbled
• 1 Tbsp chopped walnuts
• ½ apple, chopped

Preparation

Toss vinegar, oil, and greens together. Top with beets, chickpeas, goat cheese, walnuts, and apple.

Nutrition Information

Serving size: 4 cups

Per serving

Calories: 417; Total fat: 19 g; Saturated fat: 6 g; Sodium: 476 mg; Cholesterol: 56 mg; Total carbs: 36 g; Fiber: 11 g; Sugars: 14.2 g; Protein: 21 g; Potassium: 485 mg