When the hot summer months hit us, I quickly become a salad girl. I want something quick, light, fresh, but also satisfying – team no boring salads. This is a round-up of my favorite healthy salad recipes that are full of flavor, texture, and always a good dressing/sauce. Whether you like crunchy salads or no-lettuce salads, or maybe you’re more of a nourish bowl or breakfast bowl fan, there is something on this list for everyone!
How to build a healthy, satisfying meal-size salad
I know many of us have probably had the experience of having a salad for a meal, to only feel unsatisfied and hungry a bit later. The trick to having a satisfying salad is all in the formula. No need to over-think it, it’s simple!
- Protein: Protein is the building block for almost every cell in our bodies. Not only that, but it is the key factor in keeping you full and satisfied. Load your salad up with at least 30g of protein!
- Chicken, salmon, shrimp, ground beef, steak, tuna, ground turkey, etc.
- Plant-based Protein: Tofu, tempeh, beans
- Fat: Healthy fats are essential for brain health and hormone health. Don’t skip them! I like to add my healthy fat source as a dressing or sauce and/or avocado or a sprinkle of seeds:
- Avocado
- Olive oil
- Dressings – usually dressings are fat-based. Using a healthy fat source in your dressing like tahini, olive oil or avocado oil, nut butters, etc. are a great way to get those hormone-healthy fats in!
- Nuts & seeds: pumpkin seeds, sesame seeds, sunflower seeds, walnuts, brazil nuts, slivered almonds
- Fiber: Important for gut health, digestion, and satiation, fiber is so important to include. Here are a few high-fiber options:
- Beans & lentils
- Edamame
- Veggies: green beans, broccoli, brussels sprouts
- Berries
- Smart Carbs: Don’t fear carbs! Choose smart options, skipping the processed carbs, and add a serving of real-food carbs (1/3 – 1/2 cup serving):
- Root veggies: Roasted veggies like carrots, turnips, beets
- Potatoes and/or sweet potatoes
- Beans
- Quinoa and rice
- Fun stuff!
- Pickled onions or veggies
- Regular pickles
- Jalapenos
- Banana peppers
- Sprouts/microgreens
- Hummus
- Hot sauce
- Cheese
Copycat Sweetgreen Crispy Rice Bowl
I am confident this copycat Sweetgreen crispy rice bowl is one of the best salads you will ever eat. It delivers on taste, has all the textures, and is pretty simple to throw together. Loaded with colorful veggies, fluffy rice, crispy rice, blackened tofu, and the most delicious spicy cashew dressing will have your tastebuds happy dancing. It’ll also make leftovers so you can make these bowls during the week (doubles as a meal prep, hello!).
Thai crunch salad
A good salad has to have a delicious dressing, tons of crunch, and be filling. This Thai Crunch salad with peanut dressing is fresh and colorful, healthy, & full of fun textures! If you love a no-lettuce salad, this ones especially for you! I love using my Beast Blender to quickly blend up super smooth dressings!
Roasted Broccoli Caesar
This vegan roasted broccoli miso caesar salad with crispy quinoa will have your tastebuds happy dancing! It’s everything you need in a salad – it’s got the textures, the flavors, and it’s straight forward to make! Perfect for vegan and gluten free diets!
German Potato Salad
Vegan german potato salad is a plant-based spin on the classic. It’s made with a base of oil and vinegar, and no mayonnaise, making it a great potato salad for those who don’t enjoy mayo. It’s easy to throw together and makes a great side for any meal! Not vegan? Just add real bacon!
Cauliflower falafel hummus plate
Cauliflower falafel hummus plates make a great meatless, plant-based option, low carb option for those who may need it, and are packed full of nutrients and fiber. The cauliflower falafels are perfect for those who may not tolerate beans, while still packing in tons of flavor of crispiness! Serve it up on a pretty plate and you’re all set!
Salmon Nourish bowl
Nourish your body with this nutrient packed salmon nourish bowl, or what I like to call my Glow bowl! Purposely curated with skin-loving and hydrating foods that will nourish you from the inside out, this is an absolute staple meal! Air fryer salmon, tons of veggies, cooked rice, and the best anti-inflammatory dressing come together to create the perfect, most satisfying bowl!
Healthy Breakfast bowl
Want something other than a traditional salad? This is what I call a breakfast salad. Massaged greens, fresh veggies, avocado, and eggs come together to create a breakfast-vibe that’s delicious any meal!
Roasted Veggies over garlic tahini
I had to add a few non-traditional “salad” recipes. Although this isn’t technically a salad, I wanted to count it as it’s packed with veggies & involves a delicious sauce! Sheet pan meals save me during the week and these roasted veggies with garlic tahini yogurt is one of my go-to’s! It’s easy, nutrient dense, and I could literally eat anything with that sauce. You can use any veggies and protein you have on hand, with makes this the perfect weeknight meal!
Nicoise Salad
It’s a loose take on the classic, but just as delish! Feel free to use your favorite protein in this quick and healthy meal! It’s loaded up with colorful veggies, chickpeas, avocado, and topped with the most delicious tahini dressing. The potatoes and tofu are tossed in the air fryer together, to make this even easier!
Brussels Sprouts Tahini Caesar Salad
This tahini-caesar brussels sprouts salad will make you a salad lover! Full of flavor from the roasted brussels sprouts, pickled onion, and tangy tahini caesar dressing and tons of texture from the crispy quinoa. This salad comes together quickly and makes a great side dish or easy dinner recipe!
