Super summer salads

An overhead view of a salad bowl filled with greens, grilled chicken pieces, sliced apples, and pecans, accompanied by a white cloth and utensils on a marble surface.

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

Serving size: 3½ cups

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

Chicken salad with avocado, spinach and tomatoes cherry in black plate. healthy food. top view

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

Serving size: 4½ cups

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

Serving size: 1 cup

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

green salad bowl with arugula, walnuts, goat cheese, red onion and grapes on wooden background

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

Serving size: 3 cups

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

Healthy Beet Salad with chickpeas, pistachios nuts, feta cheese on rustic wooden background.

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

Serving size: 4 cups

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

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