Think salads are dull? Switch your typical salad up with one of these seven revamped recipes all perfect for summer. Not only nutrient-dense, they also provide a refreshing take on your typical table salad. You can even enjoy these salads with fresh fruits and veggies straight from your garden or farmers market.
1. SEARED TUNA SALAD WITH WASABI BUTTER SAUCE | SKINNYTASTE
Do you love sushi? This fresh, light, seared tuna salad rivals any restaurant version. Panko and sesame seed-encrusted ahi tuna is piled atop of a bed of peppery arugula and spinach and finished with a drizzle of wasabi butter sauce. Recipe makes 4 servings at 1 tuna steak with spinach and arugula each.
Nutrition (per serving): Calories: 311; Total Fat: 11g; Saturated Fat: 5g; Monounsaturated Fat: 2g; Cholesterol: 80mg; Sodium: 552mg; Carbohydrate: 12g; Dietary Fiber: 3g; Sugar: 2g; Protein: 37g
2. GRILLED SALMON SUMMER SALAD | EATING BIRD FOOD
Let’s talk trio: In this recipe, corn, peaches and tomatoes serve up healthy doses of vitamin B6 and folate while salmon provides vitamin B12, creating the perfect B-vitamin trio to promote brain health. Tip: Leftovers work great for this recipe, which makes 2 servings.
Nutrition (per serving): Calories: 399; Total Fat: 9g; Saturated Fat: 2g; Monounsaturated Fat: 2g; Cholesterol: 78mg; Sodium: 458mg; Carbohydrate: 22g; Dietary Fiber: 1g; Sugar: 6g; Protein: 35g
3. STRAWBERRY & SPINACH SALAD WITH ROTISSERIE CHICKEN | MYFITNESSPAL’S RECIPES
Fresh and bursting with flavor, whip up this protein-packed spinach salad as an easy, no-cook weeknight dinner. We lightened up classic, creamy poppy seed dressing by swapping the sugar for honey and added nutrients by replacing the poppy seeds with chia seeds. Recipe makes 4 servings at 2 cups spinach, 1/2 cup shredded chicken, 1/2 cup strawberries, 1 tablespoon almonds and 1 1/2 tablespoons dressing each.
Nutrition (per serving): Calories: 317; Total Fat: 16g; Saturated Fat: 1g; Monounsaturated Fat: 7g; Cholesterol: 61mg; Sodium: 132mg; Carbohydrate: 18g; Dietary Fiber: 5g; Sugar: 10g; Protein: 28g
4. EDAMAME, WATERMELON & ARUGULA FARRO SALAD | IFOODREAL
Edamame, watermelon and arugula come together perfectly with feta and farro to create a creamy, crunchy texture that’s sure to please during the warmer months. This low-calorie recipe has a high payoff at less than 300 calories and nearly 20 grams of protein. Recipe makes 6 servings at 1 1/2 cups each.
Nutrition (per serving): Calories: 274; Total Fat: 5g; Saturated Fat: 2g; Monounsaturated Fat: 0g; Cholesterol: 11mg; Sodium: 234mg; Carbohydrate: 43g; Dietary Fiber: 4g; Sugar: 8g; Protein: 18g
5. BBQ CHICKEN COBB SALAD | DAMN DELICIOUS
Lighten up your cobb salad without losing flavor with this barbecue chicken cobb salad. In this version, Greek yogurt is used in the buttermilk ranch dressing. Making your own dressing also means skipping the additives, preservatives and coloring that goes into store-bought salad dressings. Recipe makes 4 servings.
Nutrition (per serving): Calories: 364; Total Fat: 16g; Saturated Fat: 5g; Monounsaturated Fat: 1g; Cholesterol: 142mg; Sodium: 352mg; Total Carbohydrate: 32g; Dietary Fiber: 9g; Sugars: 8g; Protein: 27g
6. BLACK BEAN QUINOA SALAD WITH STEAK | COOKING LIGHT
Make dinner in less than 30 minutes with this protein-packed salad. Black beans, quinoa, fresh bell peppers and onions are tossed in a tangy vinaigrette and served with chipotle-rubbed sirloin steak. It’s a delicious and healthy main meal with nearly 30 grams of lean protein and plenty of fresh veggies. Recipe makes 4 servings at 1 1/2 cups each.
Nutrition (per serving): Calories: 357; Total Fat: 15g; Saturated Fat: 3g; Monounsaturated Fat: 6g; Cholesterol: 53mg; Sodium: 329mg; Carbohydrate: 29g; Dietary Fiber: 8g; Sugar: 2g; Protein: 28g
7. MANGO ZUCCHINI SALAD | CLEAN EATING
Spirals of zucchini and carrot are a lighter, lower-carb alternative to grain-based noodles. In this recipe, zucchini and carrots are tossed with a spicy mango and avocado dressing, and topped with chicken and crunchy cashews for a less than 200-calorie salad. Recipe makes 6 servings at 2 cups each.
Nutrition (per serving): Calories: 198; Total Fat: 5g; Saturated Fat: 1g; Monounsaturated Fat: 1g; Cholesterol: 28mg; Sodium: 127mg; Carbohydrate: 24g; Dietary Fiber: 4g; Sugar: 16g; Protein: 15g
