18 Fresh and Easy Healthy Salads That Will Keep You Fit (You’ll Want to Try #7!)

Salads are often seen as the go-to for anyone looking to eat healthily, but they can be so much more than just a bowl of lettuce!

In this article, we will take you on a journey through 18 vibrant, fresh, and easy healthy salads that not only taste amazing but will keep you feeling fit and energized. Each recipe is packed with flavor, nutrition, and color, making it perfect for meal prep or a quick lunch. Let’s get inspired to create fresh salads that you’ll want to make over and over again!

1. Quinoa & Black Bean Salad

This protein-packed salad combines fluffy quinoa with hearty black beans for a filling and nutritious meal.

Toss in fresh corn, diced bell peppers, and a zesty lime vinaigrette to elevate the flavors. It’s not only colorful but also incredibly satisfying, making it a perfect choice for lunch or dinner. Enjoy it chilled or at room temperature, and you’ll find yourself going back for seconds!

Ingredients:
– 1 cup quinoa
– 1 can black beans, rinsed
– 1 cup corn (fresh or frozen)
– 1 red bell pepper, diced
– 1/4 cup cilantro, chopped
– Juice of 2 limes
– 2 tablespoons olive oil
– Salt and pepper to taste

Instructions:
1. Cook quinoa according to package instructions and let cool.
2. In a large bowl, combine quinoa, black beans, corn, bell pepper, and cilantro.
3. In a separate bowl, whisk together lime juice, olive oil, salt, and pepper.
4. Pour the dressing over the salad and mix well.
5. Serve chilled or at room temperature.

2. Mediterranean Chickpea Salad

Transport your taste buds to the Mediterranean with this refreshing chickpea salad.

Packed with protein and fiber, this salad features chickpeas, diced cucumbers, cherry tomatoes, red onion, and crumbled feta cheese tossed in olive oil and lemon juice. It’s perfect for meal prepping – just let the flavors meld in the fridge for a few hours for an even tastier experience.

Ingredients:
– 1 can chickpeas, rinsed
– 1 cucumber, diced
– 1 cup cherry tomatoes, halved
– 1/4 red onion, finely chopped
– 1/2 cup feta cheese, crumbled
– 2 tablespoons olive oil
– Juice of 1 lemon
– Salt and pepper to taste

Instructions:
1. In a large bowl, combine chickpeas, cucumber, tomatoes, onion, and feta.
2. Drizzle with olive oil and lemon juice, then season with salt and pepper.
3. Toss gently to combine and refrigerate for at least 30 minutes before serving.

3. Spinach & Strawberry Salad

This delightful salad balances sweet and savory flavors, featuring fresh spinach and juicy strawberries.

Add toasted almonds and crumbled goat cheese for a delicious crunch and creaminess. Drizzle with a light balsamic vinaigrette to complete this refreshing dish that’s perfect for a summer picnic or a light lunch.

Ingredients:
– 4 cups fresh spinach
– 1 cup strawberries, sliced
– 1/4 cup almonds, toasted
– 1/4 cup goat cheese, crumbled
– 2 tablespoons balsamic vinegar
– 1 tablespoon olive oil
– Salt and pepper to taste

Instructions:
1. In a large bowl, combine spinach, strawberries, almonds, and goat cheese.
2. In a small bowl, whisk together balsamic vinegar, olive oil, salt, and pepper.
3. Drizzle the dressing over the salad and toss gently to combine.

4. Asian Sesame Salad

This Asian-inspired salad bursts with flavor and texture, combining crunchy vegetables and a light sesame dressing.

Shredded cabbage, carrots, and bell peppers come together with crispy wonton strips, topped with sesame seeds for a delightful crunch. This salad is a great side dish or can be enjoyed on its own for a quick and satisfying meal.

Ingredients:
– 2 cups shredded cabbage
– 1 cup shredded carrots
– 1 bell pepper, sliced
– 1/2 cup crispy wonton strips
– 2 tablespoons sesame seeds
– 3 tablespoons sesame oil
– 2 tablespoons soy sauce
– 1 tablespoon rice vinegar

Instructions:
1. In a large bowl, combine cabbage, carrots, bell pepper, and wonton strips.
2. In a small bowl, whisk together sesame oil, soy sauce, and rice vinegar.
3. Drizzle the dressing over the salad and toss to combine.
4. Top with sesame seeds before serving.

5. Tropical Fruit Salad

Cool down with this refreshing tropical fruit salad that’s bursting with flavor and color!

Combining fresh pineapple, mango, kiwi, and strawberries, this salad is a feast for the eyes and the palate. Drizzle with a honey-lime dressing to enhance the natural sweetness of the fruits, making it a perfect light dessert or snack.

Ingredients:
– 1 cup pineapple, diced
– 1 cup mango, diced
– 1 cup kiwi, sliced
– 1 cup strawberries, sliced
– Juice of 1 lime
– 2 tablespoons honey

Instructions:
1. In a large bowl, combine all the diced fruits.
2. In a small bowl, whisk together lime juice and honey.
3. Drizzle the dressing over the fruit salad and toss gently to combine.

6. Roasted Beet & Goat Cheese Salad

This sophisticated salad features earthy roasted beets paired beautifully with creamy goat cheese.

Add mixed greens, candied walnuts, and a tangy vinaigrette for a dish that’s both elegant and delicious. It’s perfect for impressing guests at dinner parties or simply indulging in a gourmet experience at home.

Ingredients:
– 2 medium beets, roasted and sliced
– 4 cups mixed greens
– 1/4 cup goat cheese, crumbled
– 1/4 cup candied walnuts
– 2 tablespoons balsamic vinaigrette

Instructions:
1. In a large bowl, combine mixed greens, roasted beets, goat cheese, and walnuts.
2. Drizzle with balsamic vinaigrette and toss gently to combine.

7. Greek Salad with Grilled Chicken

This hearty Greek salad features succulent grilled chicken, making it a complete meal on its own.

Combine crisp romaine lettuce, ripe tomatoes, cucumber, olives, and feta cheese, all drizzled with a lemon-oregano dressing. It’s a perfect option for lunch or dinner, offering a taste of the Mediterranean right at your table.

Ingredients:
– 2 cups romaine lettuce, chopped
– 1 cup cherry tomatoes, halved
– 1 cucumber, diced
– 1/2 cup Kalamata olives
– 1/2 cup feta cheese, crumbled
– 1 grilled chicken breast, sliced
– 3 tablespoons olive oil
– Juice of 1 lemon
– 1 teaspoon dried oregano

Instructions:
1. In a large bowl, combine romaine, tomatoes, cucumber, olives, and feta.
2. Slice the grilled chicken and add to the salad.
3. In a small bowl, whisk together olive oil, lemon juice, oregano, salt, and pepper.
4. Drizzle the dressing over the salad and toss gently.

8. Caprese Salad with Avocado

This twist on the classic Caprese salad adds creamy avocado to the traditional combination of tomatoes and mozzarella.

Drizzle with balsamic glaze and sprinkle with fresh basil for an elegant dish that’s perfect as a starter or a side. It’s fresh, simple, and bursting with flavor, making it a must-try!

Ingredients:
– 2 large tomatoes, sliced
– 1 ball of mozzarella, sliced
– 1 avocado, sliced
– Fresh basil leaves
– Balsamic glaze for drizzling

Instructions:
1. On a platter, arrange tomato slices, mozzarella slices, and avocado slices.
2. Tuck in fresh basil leaves between the slices.
3. Drizzle with balsamic glaze before serving.

9. Cucumber & Avocado Salad

This light and refreshing salad is perfect for hot summer days, combining the coolness of cucumbers with creamy avocado.

Add a sprinkle of lime juice and fresh herbs for a zesty kick. This salad is not only delicious but also packed with healthy fats, making it a great option for a light lunch or a side dish.

Ingredients:
– 1 cucumber, diced
– 1 avocado, diced
– Juice of 1 lime
– 1/4 cup cilantro, chopped
– Salt and pepper to taste

Instructions:
1. In a bowl, combine diced cucumber and avocado.
2. Squeeze lime juice over the salad and add chopped cilantro.
3. Season with salt and pepper, then toss gently.

10. Sweet Potato & Kale Salad

This nourishing salad brings together roasted sweet potatoes and nutrient-rich kale for a hearty meal.

Add cranberries and pecans for a touch of sweetness and crunch, and dress it with a maple vinaigrette to enhance the flavors. It’s a filling salad that’s perfect for fall or winter meals.

Ingredients:
– 2 cups kale, chopped
– 1 medium sweet potato, cubed and roasted
– 1/4 cup dried cranberries
– 1/4 cup pecans, chopped
– 3 tablespoons maple syrup
– 1 tablespoon olive oil
– Salt and pepper to taste

Instructions:
1. Roast sweet potato cubes at 400°F (200°C) until tender.
2. In a large bowl, combine kale, roasted sweet potatoes, cranberries, and pecans.
3. In a small bowl, whisk together maple syrup, olive oil, salt, and pepper.
4. Drizzle the dressing over the salad and toss gently before serving.

11. Lentil & Feta Salad

This protein-rich salad combines hearty lentils with tangy feta, making it a satisfying meal.

Add cherry tomatoes, diced cucumbers, and a lemon-olive oil dressing for a burst of freshness. It’s a perfect option for meal prep as it keeps well in the fridge for several days.

Ingredients:
– 1 cup cooked lentils
– 1 cup cherry tomatoes, halved
– 1 cucumber, diced
– 1/2 cup feta cheese, crumbled
– 2 tablespoons olive oil
– Juice of 1 lemon
– Salt and pepper to taste

Instructions:
1. In a large bowl, combine lentils, cherry tomatoes, cucumber, and feta.
2. In a small bowl, whisk together olive oil, lemon juice, salt, and pepper.
3. Drizzle the dressing over the salad and toss to combine.

12. Brussels Sprouts & Bacon Salad

This unique salad features shredded Brussels sprouts mixed with crispy bacon for a delightful savory treat.

Add dried cranberries and a tangy dressing to balance the flavors. This salad is perfect for holiday gatherings or as a side dish during special occasions.

Ingredients:
– 2 cups Brussels sprouts, shredded
– 4 slices bacon, cooked and crumbled
– 1/4 cup dried cranberries
– 1/4 cup almonds, sliced
– 2 tablespoons apple cider vinegar
– 1 tablespoon olive oil
– Salt and pepper to taste

Instructions:
1. In a large bowl, combine shredded Brussels sprouts, bacon, cranberries, and almonds.
2. In a small bowl, whisk together apple cider vinegar, olive oil, salt, and pepper.
3. Drizzle the dressing over the salad and toss gently to combine.

13. Taco Salad

This fun and flavorful taco salad brings all your favorite taco ingredients into one delicious bowl.

Layer ground turkey or beef, black beans, corn, diced tomatoes, and shredded cheese over a bed of lettuce, and top it off with salsa and avocado. It’s a satisfying meal that’s perfect for a casual dinner or game day gathering.

Ingredients:
– 1 lb ground turkey or beef
– 1 can black beans, rinsed
– 1 cup corn (fresh or frozen)
– 1 cup diced tomatoes
– 1 cup shredded cheese
– 2 cups lettuce, chopped
– Salsa and avocado for topping

Instructions:
1. Cook the ground turkey or beef in a skillet until browned.
2. In a large bowl, layer lettuce, cooked meat, black beans, corn, tomatoes, and cheese.
3. Top with salsa and avocado before serving.

14. Curried Chicken Salad

This unique curried chicken salad is a flavorful twist on the classic recipe, featuring tender chicken and a blend of spices.

Add diced apples and raisins for a hint of sweetness, and serve it on a bed of greens or in a wrap. It’s a great option for lunch or a light dinner that’s both filling and nutritious.

Ingredients:
– 2 cups cooked chicken, shredded
– 1 apple, diced
– 1/2 cup raisins
– 1/4 cup Greek yogurt
– 2 tablespoons curry powder
– Salt and pepper to taste

Instructions:
1. In a large bowl, combine shredded chicken, apple, raisins, Greek yogurt, curry powder, salt, and pepper.
2. Mix well until all ingredients are coated.
3. Serve on a bed of greens or in a wrap.

15. Zucchini Noodle Salad

This innovative salad features spiralized zucchini as a healthy alternative to pasta, making it a great low-carb option.

Toss with cherry tomatoes, olives, and a light olive oil dressing for a refreshing meal that’s filled with flavor and nutrients. It’s perfect for a light lunch or as a side dish.

Ingredients:
– 2 medium zucchinis, spiralized
– 1 cup cherry tomatoes, halved
– 1/4 cup olives, sliced
– 2 tablespoons olive oil
– Juice of 1 lemon
– Salt and pepper to taste

Instructions:
1. In a large bowl, combine spiralized zucchini, cherry tomatoes, and olives.
2. In a small bowl, whisk together olive oil, lemon juice, salt, and pepper.
3. Drizzle the dressing over the salad and toss gently before serving.

16. Pomegranate & Citrus Salad

This colorful salad features the bright flavors of pomegranate and citrus, making it a perfect winter dish.

Combine mixed greens with orange segments, pomegranate seeds, and a light citrus vinaigrette for a refreshing and vibrant salad. It’s a great way to incorporate seasonal fruits into your meals.

Ingredients:
– 4 cups mixed greens
– 1 orange, segmented
– 1/2 cup pomegranate seeds
– 2 tablespoons olive oil
– Juice of 1 lemon
– Salt and pepper to taste

Instructions:
1. In a large bowl, combine mixed greens, orange segments, and pomegranate seeds.
2. In a small bowl, whisk together olive oil, lemon juice, salt, and pepper.
3. Drizzle the dressing over the salad and toss gently before serving.

17. Fennel & Orange Salad

This refreshing salad combines the anise flavor of fennel with sweet oranges for a unique taste.

Add olives and a light vinaigrette for a perfect balance of flavors. It’s a great side dish for grilled meats or a light lunch option.

Ingredients:
– 1 bulb fennel, thinly sliced
– 2 oranges, segmented
– 1/4 cup olives, pitted and sliced
– 2 tablespoons olive oil
– Juice of 1 lemon
– Salt and pepper to taste

Instructions:
1. In a large bowl, combine sliced fennel, orange segments, and olives.
2. In a small bowl, whisk together olive oil, lemon juice, salt, and pepper.
3. Drizzle the dressing over the salad and toss gently before serving.

18. Apple & Walnut Salad

This crunchy apple and walnut salad is a delightful combination of sweet and nutty flavors.

Combine crisp apple slices with mixed greens, walnuts, and a honey mustard dressing for a unique taste experience. It’s a perfect option for a light lunch or as part of a larger meal.

Ingredients:
– 2 cups mixed greens
– 1 apple, sliced
– 1/4 cup walnuts, chopped
– 2 tablespoons honey
– 1 tablespoon Dijon mustard
– 2 tablespoons apple cider vinegar

Instructions:
1. In a large bowl, combine mixed greens, apple slices, and walnuts.
2. In a small bowl, whisk together honey, mustard, and vinegar.
3. Drizzle the dressing over the salad and toss gently before serving.

Conclusion

These 18 fresh and easy healthy salads offer a delightful way to keep your meals exciting and nutritious.

With vibrant flavors and colorful ingredients, each recipe invites you to explore new tastes while maintaining your health goals. Which salad will you try first? Share your favorites with us!