Juicy peaches, ripe tomatoes, refreshing zucchini and lush greens are the ultimate season for fresh, flavorful ingredients.
This means it’s also the perfect time to try a vibrant, nutritious salad!
I eat salads every day (yes, seriously) during the warm months. Because they are fresh, satisfying, and endlessly customizable.
“Summer salads are a great opportunity to “eat rainbows.” ” says Melissa Jaeger, RD, LD and nutrition director at Myfitnesspal. “I always build my salads using a variety of colors and textures. This not only improves the nutritional quality of the salad, but also makes it fun to eat!”
Jaeger also recommends looking for salads per serving for 20g of protein and at least 5g of fiber. One easy way to do that is to track myfitnesspal salads to make sure you are achieving these goals. (MyFitnessPal premium tools like audio logs and meal scans make them quick and easy.)
So whether you’re looking for an energy boost meal, a protein hit, or a flop of flavours in a bowl, I’m covered in my top 10 summer salad picks. Each one is packed with nutrients, so we can provide you with some simple tips to make it suitable for you.
Top 10 Summer Salad Picks
1. Mexican bean salad (my favorite!)
This hearty, colorful salad Packed with a variety of beans, corn, peppers and enthusiastic dressings for refreshing summer dishes. Skip the added sugar the original recipe requires, but the slightly sweetness may be nice.
Important ingredients
- Beans: black, kidney, cannellini beans
- green pepper
- Corn
- Red onion
Why I love it
This is not only a staple of my summer potluck (people always want recipes!) but it’s also a family favorite throughout the summer season. It is heartwarming, colorful and full of bold Mexican flavours. Plus, it has plant-based protein (11g per serving) and fiber (11g per serving) and filling it as much as it is tasty.
Pro tips: Preparing meals? This salad is made from vinegar, so I keep it in the fridge well in an airtight container for 5 days (1). Marinated and by that day it will be flavorful. Mix it and you won’t get bored of it! Serve as a salad, wrap filling or dip with whole grain tortilla chips.
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2. Grilled chicken, lentils, peach salad
Important ingredients
- Lentils
- Chicken breast
- peach
- shallot
- Garlic cloves
- Fresh herbs
Why I love it
Lentils and fresh produce are rich in fiber and antioxidants. Additionally, this salad is expensive in both plant-based and animal-based proteins, totaling 21 grams per serving.
Pro tips: Replace chicken with seitan and make it completely plant-based while packing proteins (2)!
3. Kale and black bean salad with avocado
Important ingredients
- Black beans
- Kale
- tomato
- avocado
- Garlic cloves
Why I love it
This salad is rich in vitamins and minerals along with plant-based compounds like antioxidants, making it a nutritional supplement option. It is also rich in fiber, serving 6 grams per serving and contains 12 grams of healthy monosaturated fats from avocados.
Pro tips: To increase the protein and fiber content of this salad, double the black beans (3) Standard servings are 1/2 cup cooked or 1/4 cup dried, so aim for one full cup of black beans per part of the salad (3).
4. Watermelon salad with feta and mint
Important ingredients
- Watermelon
- Red onion
- Arugula or baby spinach
- Feta cheese
- Mint leaves
Why I love it
This light summer salad is the ultimate Mediterranean side dish. When you provide watermelons that provide the vitamin C and A, potassium and the antioxidant lycopene, it is both hydrating and nutritional value (4).
Pro tips: This salad works well as a side dish, but to make it a meal, you just need to add some protein. Pair perfectly with your summer favorites, such as grilled shrimp or cold black or red beans.
5. Zucchini Noodle Spaghetti Salad
Important ingredients
- Spiral zucchini
- Grape tomato
- Red onion
- green pepper
Why I love it
This lightweight, low-calorie salad (just 100 calories per serving!) makes the perfect cookout dish or an easy weekday option that the whole family will love. Vegan and gluten-free, it’s a dish that suits most people, highlighting summer garden favorites such as zucchini and tomatoes.
Pro tips: Add some cheese, such as feta, mozzarella cheese, or cubic cheddar, and add protein, calcium and vitamin B12 to this vegetable pack salad (5). (But remember that this will not cause the dish to be Vegan.)
6. Watermelon, grapefruit, blackberry salad
Important ingredients
- Watermelon
- grapefruit
- blackberries
Why I love it
This vibrant, citrusy and sweet salad is packed with nutrient-rich fruits. Each is equipped with vitamin C. Vitamin C is a powerful antioxidant that helps protect cells.6). These side dishes and light desserts are perfect for summer barbecues!
Pro tips: Add toasted nuts or seeds to add extra healthy fats, lean protein, fiber and satisfying crunch (7).
7. Unexpected stone fruit salad
Important ingredients
- tomato
- Plum, peach, apricot, or nectarine
- Mozzarella
- almond
Why I love it
Sweet and flavorful, this salad highlights the fruity flavor of the summer season. It is a good source of protein (8 grams per serving) and is satisfying and tasty.
Pro tips: To put this on the table faster or get a cool option on a warm summer day, skip the roast step and enjoy this salad raw in this glory!
8. Strawberry Salad and Yuzu Strawberry Vinaigrette
Important ingredients
- strawberry
- Spinach or arugula
- Goat cheese
- Marcona Almond
Why I love it
This salad is packed with 5 grams of protein, 3 grams of fiber, and 11 grams of healthy monosaturated fats. Serving a complete meal of fruit and vegetables is a suitable snack or a funny dish.
Pro tips: This salad flavor combines well with grilled chicken to add protein or quinoa to enhance protein, fiber and essential nutrients (8). Add one or both to make this a serious, heartfelt nutritional supplement.
9. Apricot Quinoa Summer Salad
Important ingredients
- Quinoa
- apricot
- Cucumber
- zucchini
Why I love it
This salad is well at room temperature and is chilled on a hot summer day. Quinoa is a major nutritional powerhouse on the central stage. Contains plant-based proteins, fiber, vitamins and minerals (8). The salad is further concentrated with healthy monosaturated fats (11 grams) from olive oil and almonds, while the apricots have a sweet, tangy twist.
Pro tips: Adding grilled chicken or shrimp for additional protein makes this a more fulfilling diet, or adding protein-filled seitans to maintain a plant-based diet.
10. Grilled corn and zucchini salad with chickpeas
Important ingredients
- Corn
- zucchini
- Arugula or spinach
- Canned Chickpeas
- Purple cabbage
Why I love it
Packed with flavour and texture, this salad comes with nutrient-rich additions such as alfalfa buds and purple cabbage. These contain vitamin K along with fiber, antioxidants and other essential nutrients.9, 10, 11, 12). Plus, it’s a source of protein and offers 7 grams per serving!
Pro tips: Using an entire can of chickpeas, give each serving of salad an extra boost of fiber and protein.3)!
Tips for building a balanced summer salad
Refresh your menu with seasonal produce and flavors this summer. Take inspiration from these recipes or try out your own recipes.
Here are some simple tips for a perfectly balanced mix each time:
- Start with green: Start with nutritious, dark, leafy greens like spinach, kale, and arugula.
- Please choose a color: Fill a bowl with vibrant fruits and vegetables for vitamins and antioxidants.
- Add lean protein: Think grilled chicken, shrimp, lentils, beans, tofu, or seitan.
- Include healthy fats: Use avocado, nuts, or olive oil as the topper or main ingredient.
- Boost texture: Add toasted seeds or cooked whole grains for a satisfying crunch or extra chew.
- Practice moderation: Can’t you enjoy a salad without croutons? Use these small amounts or other unhealthy, low-sex toppings in moderation to improve your satisfaction!
- Next to the side: If you are preparing meals, dress the sides to avoid any water-infused leftovers.
If you are considering streamlining your summer meal plan, consider using MyFitnessPal’s new diet planner. With this tool, you can customize your weekly menus about health and macro goals, making it easier than ever to incorporate these and other delicious salads into your diet!
The top 10 nutritionist summer salad pick post first appeared on the MyFitnessPal blog.
