30+ Fresh and Healthy Summer Salad Recipes

When it comes to eating fresh and healthy for summer weight loss, nothing beats a simple-to-assemble salad. But simple doesn’t have to mean boring. After all, you can only eat so many plain jane lettuce salads before they start to lose their luster.

That’s why we’ve rounded up our best summer salad recipes that can boost your weight loss success. These delicious summer salads are an easy meal prep option that can be whipped up in no time. They are sure to keep you nourished and living life to the fullest this beach season!

Here are 30+ summer salad recipes that are perfect for your weight loss menu:

1. Green Goddess Summer Salad

This bright green salad is as beautiful as it is delicious. Its name comes from its lovely green veggies like shredded Brussel sprouts, kale and edamame. It also features quinoa, almonds and parmesan cheese, all mixed with a tangy Dijon dressing. Thanks to all of these healthy ingredients, this salad packs in fiber, protein and antioxidant power.

Get the Green Goddess Summer Salad recipe.

2. Cacao Citrus Summer Salad

This citrus-based fruit salad brings together the unique flavor combination of grapefruits, oranges and pomegranate seeds. We top it all off with some chopped pistachios, cacao nibs, maple syrup, vanilla extract and cinnamon. The tangy sourness of the grapefruit is offset by plenty of sweetness. It’s like a dessert treat but it’s packed with antioxidants, fiber and other nutritional benefits that you’ll love this summer! In fact, some research even indicates grapefruits have weight loss benefits and can even help reduce heart disease.

Get the Cacao Citrus Summer Salad recipe.

3. Asian Cashew and Farro Salad

If you’re looking for something beyond a leafy green salad, you’ll want to give this edamame, cabbage and carrot-based salad a whirl. It also features green onions, cucumbers, farro, cashews and sesame seeds. Dressed with an Asian-inspired vinaigrette, this summer salad idea has plenty of tang to make your lunch or dinner enjoyable while providing you with a nutritionally balanced and diet-friendly meal.

Get the Asian Cashew and Farro Salad recipe.

4. Watermelon Chicken Salad

You wouldn’t think that the ingredients in this summer salad recipe could possibly work together. But they just do. This Watermelon Chicken Salad combines a refreshing cup of cubed watermelon, chicken, celery and red onion. Dressed in a yogurt- and mayonnaise-based dressing—with just the right amount of chili powder and cayenne pepper—this salad is packed full of flavor and protein. It’s a refreshing summer salad recipe you’ll want to make again and again this beach season! Plus, a serving is just 148 calories and counts as 1 PowerFuel and 2 Extras.

Get the Watermelon Chicken Salad recipe.

5. Summer Corn Salad

While corn might show up in your meals most often as a side dish, it is the star of this delicious and nutritious summer corn salad that also features tomatoes, onions and avocado. It’s all dressed with a lime and olive oil dressing and then sprinkled with feta cheese for a showstopper dish.

Get the Summer Corn Salad recipe.

6. Asparagus Caprese Salad

This unique and yummy twist on a traditional Caprese salad gives asparagus the spotlight while also featuring cherry tomatoes, red onions, some basil and mozzarella cheese. Like the original, it’s all blended with a tasty vinaigrette, making it one of the best summer salad recipes you and your family will love!

Get the Asparagus Caprese Salad recipe.

7. Watermelon Berry Summer Salad

This salad is another great way to get more watermelon into your day—a juicy fruit known for being soaked with nutrients. In this summer fruit salad, cubed watermelon is combined with blackberries, feta cheese and some mint for a truly refreshing dish. Feel free to get creative and swap in another berry like blueberries. You could even throw in a non-starchy veggie like sliced cucumbers to help you get in your four required servings!

Get the Watermelon Berry Summer Salad recipe.

8. Grilled Asparagus Caesar Salad

Here’s a fun way to switch up a classic Caesar salad! Let grilled asparagus take the centerstage. Asparagus is a nutrient-packed vegetable known to be a good source of fiber, folate and vitamins A, C, E and K. In this easy summer salad recipe, grilled asparagus is dressed in a healthy Caesar dressing that features nonfat yogurt at its base. Mix in some croutons and parmesan cheese for that true Caesar flavor.

Get the Grilled Asparagus Caesar Salad recipe.

9. Blueberry Quinoa Summer Salad

The yum factor in this refreshing summer salad recipe is off the charts. Fresh blueberries, yellow corn, quinoa and goat cheese are added atop a bed of arugula and drizzled with a simple-but-delicious lemon vinaigrette. It’s the type of summer quinoa salad you’ll want to make again and again. With only 143 calories per serving, it’s also the type of salad that will keep your healthy eating regimen on track this summer season.

Get the Blueberry Quinoa Summer Salad recipe.

10. Southwestern Sweet Potato Salad

Veggie noodles are all the rage and this recipe makes good use of sweet potato spirals made from a spiralizer. This colorful salad brings the rainbow to your plate with veggies like corn, tomatoes, bell peppers and onion, all tossed in a zesty, homemade southwestern dressing.

Get the Southwestern Sweet Potato Salad recipe.

11. Mason Jar Cobb Salad

Mason jars are a fun and easy way to meal prep for the week ahead. This delicious mason jar salad is definitely a healthy summer recipe you’re going to want to try. Although a traditional cobb salad has bacon and blue cheese, this healthier version features grilled chicken, chickpeas, avocado and more. A fat-free ranch dressing keeps the calorie count low on this mason jar salad recipe.

Get the Mason Jar Cobb Salad recipe.

12. Pomegranate Chicken Salad Wraps

Summer chicken salad is such a versatile dish that can be created in so many delicious ways. This version features pomegranate seeds and a chopped apple for a sweet addition. Served in a lettuce wrap instead of bread, you can have three whole wraps for a single serving that clocks in at just 207 calories.

Get the Pomegranate Chicken Salad Wraps recipe.

13. Pomegranate Arugula Salad

If you love pomegranates, you’re going to love this simple, cold summer salad. It uses pomegranate juice as a key ingredient in its delicious pomegranate balsamic vinaigrette. The salad itself features a bag of arugula, a Bartlett pear, pomegranate seeds, chopped pistachios and goat cheese for a flavorful blend of ingredients. It’s a lot of flavor for a mere 128 calories per serving.

Get the Pomegranate Arugula Salad recipe.

14. Mediterranean Panzanella Salad

This light-but-filling Mediterranean-inspired salad features nutritious ingredients like chopped cucumber, cherry tomatoes, artichoke hearts and chicken, all tossed in a delicious vinaigrette. A serving of this delicious and easy salad is the perfect lunch for those hot summer days.

Get the Mediterranean Panzanella Salad recipe.

15. 3-Step Curried Rotisserie Chicken Salad

Here’s another great way to get creative with your summer chicken salad in a recipe that is still healthy and flavorful. Plus, it doesn’t get easier than using a rotisserie chicken for your shredded meat! Instead of mayo, this healthy chicken salad uses nonfat plain Greek yogurt. We also add some curry for a unique flavor addition.

Get the 3-Step Curried Rotisserie Chicken Salad recipe.

16. Mason Jar Greek Salad

If you’re into mason jar recipes, this meal prep recipe is for you! This easy-to-make mason jar salad recipe has all the Greek salad favorites like cucumbers, black olives and feta cheese tossed in a homemade Greek dressing that couldn’t be simpler to whip up. Make a bunch ahead of time and grab-and-go for convenient mason jar lunches.

Get the Mason Jar Greek Salad recipe.

17. Creamy Summer Pasta Salad

Healthy summer pasta salad can be hard to come by, as most use full-fat dressings or mayonnaise as their base. However, this lightened-up version packs in plenty of fresh veggies and uses a dressing with light mayo and Greek yogurt. It will fulfill your pasta salad craving without sending your diet on a detour.

Get the Creamy Summer Pasta Salad recipe.

18. Sesame Soy Cucumber Salad

Turn an ordinary cucumber into a spiraled noodle for the base of this refreshing summer cucumber salad. It also contains other refreshing and flavorful non-starchy veggies like red bell pepper and green onion. It’s all tossed in a homemade dressing with soy sauce, rice vinegar and sesame oil.

Get the Sesame Soy Cucumber Salad recipe.

19. Creamy Cauliflower “Potato Salad”

Get your summer potato salad fix with this healthy alternative that packs serious diet food benefits! This healthy summer salad recipe uses lightly steamed cauliflower instead of potatoes. It tastes so much like the “real deal” that you’ll trick your taste buds while consuming only 108 calories per serving!

Get the Creamy Cauliflower “Potato Salad” recipe.

20. Summer Fruit Caprese Salad

This vibrant recipe brings together the best of seasonal fruits and classic ingredients for a dish that’s as flavorful as it is refreshing. Featuring juicy tomatoes, sweet cherry heirloom tomatoes, sliced apricots and plump blackberries, this caprese-inspired recipe is a celebration of fresh summer produce.

Get the Summer Fruit Caprese Salad recipe.

21. Summer Panzanella Salad

Summer is the perfect season for fresh, light and healthy meals, and this Summer Panzanella Salad is a standout favorite. Bursting with the flavors of ripe, seasonal produce, it combines juicy nectarines, plums, cherry tomatoes and red onion with hearty whole wheat bread and a simple, homemade dressing. Ideal for a summer picnic or potluck, this summer salad is guaranteed to impress!

Get the Summer Panzanella Salad recipe.

22. Summer Fruit Salad with Honey Lemon Dressing

Looking for the perfect dish to bring to summer parties and BBQs? Try this Summer Fruit Salad with Honey Lemon Dressing! Fresh, seasonal fruit (yes, watermelon included!) is tossed in lemon juice, a touch of honey and topped with basil for a sweet, refreshing treat. Bonus: it’s light and won’t derail your healthy eating goals.  Make it the night before so the flavors can really shine.

Get the Summer Fruit Salad recipe.

23. Grilled Artichoke and Tomato Salad with Burrata

Get ready for summer on a plate! This grilled vegetable salad is packed with in-season goodness—juicy Roma tomatoes, tender artichoke hearts and fresh basil. A quick grill adds that perfect smoky flavor, and a tangy olive oil and white wine vinegar dressing keeps it fresh. Top it off with creamy burrata, and you’ve got a dish that’s totally restaurant-worthy.

Get the Grilled Artichoke and Tomato Salad recipe.

24. Grilled Sweet Potato Salad

Looking for a summer salad that’s anything but boring? Our grilled sweet potato salad is the perfect mix of smoky, sweet and tangy. Grilled sweet potato slices with a slight char, tender red onions, creamy crumbled feta, and a homemade dressing made with olive oil, garlic, Dijon mustard, honey and apple cider vinegar. Every bite is packed with flavor!

Get the Grilled Sweet Potato Salad recipe.

25. Cottage Cheese Egg Salad

Looking for a healthier twist on a classic? Try egg salad made with cottage cheese! This protein-packed version swaps out mayo for creamy cottage cheese, cutting calories while boosting nutrition. With the richness of egg yolks, tangy Dijon mustard, and a pop of freshness from red onion and parsley, it’s a guilt-free dish that tastes indulgent. Perfect for lunch or a quick snack!

Get the Cottage Cheese Egg Salad recipe.

26. Easy Chickpea Salad

Bright, fresh and packed with flavor, this Easy Chickpea Salad is a perfect addition to any summer table. Crunchy veggies like celery, red onion and red bell pepper pair beautifully with tender, protein-packed chickpeas, all tossed in a creamy, perfectly seasoned dressing. The medley of textures and vibrant flavors makes this salad both nutritious and satisfying. With salt-free chickpeas as the star ingredient, it’s a light, healthy side dish that’s quick to prepare and sure to be a crowd-pleaser.

Get the Easy Chickpea Salad recipe.

27. Grilled Romaine and Corn Salad with Honey Mustard Tahini Dressing

Who says the grill is just for steak and chicken? This summer, try tossing fresh romaine lettuce and corn on the grill for a delicious twist on your cookout sides! Grilled veggies are an easy way to elevate any dish and wow your barbecue guests. Drizzle a homemade honey mustard tahini dressing on top for a simple salad that’s sweet and savory!

Get the Grilled Romaine and Corn Salad recipe.

28. Easy Broccoli Salad Recipe with Chicken

Broccoli salad is a must-have for any gathering! This crunchy, classic side dish is a favorite at picnics, holiday celebrations and parties year-round. Our take on this timeless recipe includes chopped broccoli, red onions, reduced-fat cheddar cheese and tender cooked chicken. The creamy dressing is a delightful blend of nonfat plain Greek yogurt and light mayonnaise, enhanced with a splash of apple cider vinegar for tang, a touch of stevia for sweetness, and a hint of black pepper for spice.

Get the Easy Broccoli Salad Recipe with Chicken. 

29. Tomato Peach Salad

Experience the taste of summer with a vibrant Tomato Peach Salad that perfectly balances sweet and savory flavors. Fresh, seasonal ingredients come together in this stunning dish, starting with a peppery arugula base and a medley of juicy tomatoes. Ripe, sliced peaches bring a natural sweetness, while crumbled feta adds a rich, creamy touch that elevates every bite. A simple yet flavorful homemade dressing ties it all together, blending balsamic vinegar, olive oil and a drizzle of honey for a perfectly balanced finish.

Get the Tomato Peach Salad recipe.

30. Seafood Pasta Salad

Elevate your next picnic or summer gathering with this Seafood Pasta Salad! Bursting with fresh, vibrant flavors, it’s as quick to prepare as it is delicious. Simply combine whole wheat pasta, crunchy bell peppers, crisp celery, red onion, shredded carrots, fresh parsley, imitation crab and hard-boiled eggs. Then, bring it all together with a creamy, tangy homemade dressing made from light mayo, Greek yogurt, Dijon mustard and a splash of white wine vinegar. Simple and flavorful!

Get the Seafood Pasta Salad recipe.

31. Spicy Mango Tomato Salad

This Spicy Mango Tomato Salad is a vibrant blend of flavors that captures the essence of summer. Sweet, ripe mangoes meet the tangy, juicy burst of heirloom tomatoes, creating a perfectly balanced harmony of sweetness and acidity. A dash of chili powder adds just the right amount of heat, elevating every bite. Creamy fresh mozzarella rounds out the dish, providing a rich contrast to the crisp, refreshing texture of the fruit.

Get the Spicy Mango Tomato Salad recipe.

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