10 Fresh and Healthy Spring Salad Recipes

Are you ready to breathe new life into your meals with fresh and healthy spring salad recipes?

As the days get longer and the weather warms up, it’s the perfect time to enjoy light, colorful dishes brimming with flavor.

These salads will not only satisfy your taste buds, but also provide essential nutrients for your body. Let’s dive into a world of vibrant ingredients that celebrate the season!

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1 Spring Sunshine Salad

This vibrant Spring Sunshine Salad is perfect for brightening up any meal! Packed with fresh veggies and a zingy dressing, it’s a great way to enjoy the flavors of spring. Serve it as a light lunch or as a colorful side dish.

Prep Time: 15 minutes
Total Time: 15 minutes
Servings: 4

Ingredients:

• 4 cups mixed greens (spinach, arugula, romaine)
• 1 cup cherry tomatoes, halved
• 1 cup cucumber, diced
• 1/2 cup red bell pepper, diced
• 1/4 cup red onion, thinly sliced
• 1/4 cup feta cheese, crumbled
• 1/4 cup sunflower seeds
• 1/4 cup olive oil
• 2 tablespoons apple cider vinegar
• 1 tablespoon honey
• Salt and pepper, to taste

Instructions:

Start by washing all your fresh produce. Rinse the mixed greens, cherry tomatoes, cucumber, red bell pepper, and red onion under cold water. Drain them well and pat them dry.

In a large mixing bowl, combine the mixed greens, cherry tomatoes, cucumber, red bell pepper, and red onion. Toss everything together gently so that the ingredients mix well without bruising the greens.

In a small bowl, whisk together the olive oil, apple cider vinegar, and honey. Add a pinch of salt and pepper to taste. This dressing will add a delicious zing to your salad.

Drizzle the dressing over the salad mixture and toss everything lightly to ensure that all the ingredients are coated. Sprinkle the feta cheese and sunflower seeds on top for extra flavor and crunch.

Serve immediately or chill for a few minutes before serving for a refreshing dish. Enjoy your delightful spring salad!

Tips:

1. Feel free to add other spring vegetables like radishes or snap peas for extra color and crunch.
2. If you prefer, you can swap feta cheese with goat cheese for a different flavor.
3. This salad can easily be stored in an airtight container for up to 2 days in the fridge.

Nutrition Facts:

• Calories: 200 per serving
• Protein: 6g
• Carbohydrates: 14g
• Fat: 14g
• Fiber: 3g
• Sugar: 3g

2 Garden Fresh Delight Salad

Enjoy a vibrant and healthy salad that celebrates the freshness of spring! The Garden Fresh Delight Salad is packed with colorful vegetables, crisp greens, and a zesty dressing that brings everything together. Perfect as a side dish or a light meal, this salad is a great way to enjoy the flavors of the season.

Prep Time: 15 minutes
Total Time: 15 minutes
Servings: 4

Ingredients:

• 2 cups mixed salad greens (such as spinach, arugula, and romaine)
• 1 cup cherry tomatoes, halved
• 1 cucumber, diced
• 1 bell pepper (any color), diced
• 1/2 cup carrots, shredded
• 1/4 cup red onion, thinly sliced
• 1/4 cup feta cheese, crumbled (optional)
• 1/4 cup olive oil
• 2 tablespoons lemon juice
• 1 tablespoon honey
• Salt and pepper to taste

Instructions:

Start by preparing your vegetables. Rinse the mixed salad greens under cold water and pat them dry with a paper towel. Place them in a large salad bowl.

Next, add the cherry tomatoes, cucumber, bell pepper, carrots, and red onion to the bowl. Gently toss the vegetables together to mix them well.

If you’re using feta cheese, sprinkle it over the salad now. This will add a delicious creamy flavor to your fresh veggies.

Now, it’s time to make the dressing. In a small bowl, combine the olive oil, lemon juice, and honey. Whisk the mixture until it’s smooth and well blended. Season with salt and pepper to taste.

Pour the dressing over the salad just before serving. Toss everything together gently to ensure all the vegetables are coated in the dressing. Serve immediately and enjoy the burst of fresh flavors!

Tips:

1. For a crunchier texture, add a handful of toasted nuts like almonds or walnuts.
2. You can substitute goat cheese for feta if you prefer a stronger flavor.
3. Add avocado slices for extra creaminess and healthy fats.

Nutrition Facts:

• Calories: 180
• Protein: 4g
• Carbohydrates: 14g
• Fat: 12g
• Fiber: 3g
• Sugar: 3g

3 Citrus Burst Spring Salad

Citrus Burst Spring Salad is a refreshing and vibrant dish that captures the essence of spring with its bright flavors. This salad combines a variety of citrus fruits and greens for a delicious burst in every bite. Perfect for lunch or as a side dish, it’s easy to make and packed with vitamins!

Prep Time: 15 minutes
Total Time: 15 minutes
Servings: 4

Ingredients:

• 2 cups mixed greens (like arugula, spinach, and romaine)
• 1 grapefruit, segmented
• 1 orange, segmented
• 1 lemon, juiced
• 1 lime, juiced
• ¼ cup red onion, thinly sliced
• ½ cup cherry tomatoes, halved
• ¼ cup feta cheese, crumbled
• ¼ cup walnuts, chopped (optional)
• 2 tablespoons olive oil
• Salt and pepper to taste

Instructions:

Start by washing the mixed greens thoroughly. Once cleaned, place them in a large salad bowl. Next, work on the citrus fruits. Carefully segment the grapefruit and orange to avoid the bitter pith. Add these tangy segments to the bowl with the greens.

Now, squeeze the juice from the lemon and lime over the salad to add freshness. Then, slice the red onion and halve the cherry tomatoes, adding both to the mix. Toss everything gently to combine the ingredients.

Next, crumble the feta cheese over the top and sprinkle with walnuts if you are using them. Drizzle olive oil over the salad and season with salt and pepper to taste. Give it another gentle toss to ensure all the delicious flavors meld together.

Finally, serve the salad right away to enjoy the crispness of the ingredients!

Tips:

1. For an extra crunch, toast the walnuts in a pan for a few minutes before adding.
2. Feel free to swap in any seasonal fruits you love, like strawberries or blueberries.
3. This salad pairs nicely with grilled chicken or fish for a complete meal.

Nutrition Facts:

• Calories: 200 per serving
• Protein: 5g
• Fat: 15g
• Carbohydrates: 15g
• Fiber: 4g
• Sugar: 5g

4 Vibrant Veggie Medley Salad

Get ready to enjoy a burst of colors and flavors with this Vibrant Veggie Medley Salad! It’s fresh, crunchy, and packed with nutrients. Perfect as a side dish or a light meal, this salad is sure to brighten your day.

Prep Time: 15 minutes
Total Time: 15 minutes
Servings: 4

Ingredients:

• 1 cup cherry tomatoes, halved
• 1 cup cucumber, diced
• 1 cup bell peppers (red, yellow, and green), chopped
• 1 cup grated carrots
• 1 cup radishes, thinly sliced
• 1 cup sweet corn, canned or frozen (thawed)
• ¼ cup red onion, finely chopped
• 2 tablespoons olive oil
• 1 tablespoon apple cider vinegar
• 1 teaspoon honey or maple syrup
• Salt and pepper to taste
• Fresh parsley or cilantro for garnish (optional)

Instructions:

Start by washing all your veggies thoroughly. Slice the cherry tomatoes in half and dice the cucumber into small pieces.

Next, chop the bell peppers in small chunks. Make sure to include a mix of colors for a vibrant look! Grate the carrots and thinly slice the radishes.

In a large bowl, combine all the chopped vegetables and the sweet corn together. Give it a gentle toss to mix everything evenly.

Now, it’s time to make the dressing. In a small bowl, whisk together the olive oil, apple cider vinegar, honey, and a pinch of salt and pepper.

Pour the dressing over the veggie mix and toss everything together again. Make sure all the veggies are well-coated.

Finally, garnish with fresh parsley or cilantro if you like. Serve your Vibrant Veggie Medley Salad fresh and enjoy right away!

Tips:

1. You can add your favorite protein like grilled chicken or beans for a heartier meal.
2. Swap out any veggies you don’t like or have on hand. Broccoli or avocado also work well!
3. For extra crunch, sprinkle some nuts or seeds on top just before serving.

Nutrition Facts:

• Calories per serving: 150
• Total fat: 9g
• Carbohydrates: 17g
• Dietary fiber: 5g
• Sugars: 4g
• Protein: 3g

5 Spring Herb and Pea Salad

The Spring Herb and Pea Salad is a bright and fresh dish perfect for enjoying the flavors of spring. With sweet peas and a variety of herbs, it’s a great side for any meal or a healthy snack on its own. Let’s dive into the recipe and bring a taste of spring to your table!

Prep Time: 15 minutes
Total Time: 15 minutes
Servings: 4

Ingredients:

• 2 cups fresh peas, shelled (or frozen peas, thawed)
• 1/2 cup fresh parsley, chopped
• 1/4 cup fresh mint, chopped
• 1/4 cup fresh basil, chopped
• 1/4 cup red onion, finely diced
• 1/4 cup feta cheese, crumbled
• 2 tablespoons olive oil
• 1 tablespoon fresh lemon juice
• Salt and pepper, to taste

Instructions:

Start by shelling the fresh peas if you’re using them. If you’re using frozen peas, just let them thaw while you prepare the other ingredients. Next, chop the fresh herbs: parsley, mint, and basil. Don’t forget to finely dice the red onion.

In a large mixing bowl, combine the peas, chopped herbs, and red onion. Gently stir to mix them well. Add in the crumbled feta cheese for a creamy touch.

In a small bowl, whisk together the olive oil, lemon juice, salt, and pepper. Once it’s well combined, pour the dressing over the salad. Toss everything together gently until the salad is evenly coated with the dressing.

Taste the salad and adjust the seasoning if necessary. Serve it immediately for the freshest flavor, or let it sit for a few minutes to allow the flavors to meld together. Enjoy your vibrant spring salad!

Tips:

1. For added crunch, you can include toasted nuts like almonds or walnuts.
2. Try adding some sliced radishes for an extra peppery flavor.
3. This salad is a great base; feel free to experiment with your favorite veggies!

Nutrition Facts:

• Calories: 180
• Protein: 6g
• Carbohydrates: 8g
• Fat: 14g
• Fiber: 3g
• Sugar: 2g

6 Strawberry Spinach Sensation

This Strawberry Spinach Sensation is a delightful spring salad that combines the sweetness of strawberries with the fresh crunch of spinach. It’s perfect as a light lunch or a side dish for dinner. Packed with nutrients and flavors, this salad will amaze your taste buds!

Prep Time: 15 minutes
Additional Time: 10 minutes
Total Time: 25 minutes
Servings: 4

Ingredients:

• 4 cups fresh baby spinach
• 2 cups strawberries, hulled and sliced
• 1/2 cup sliced almonds
• 1/4 cup feta cheese, crumbled
• 1/4 cup red onion, thinly sliced
• 1/4 cup balsamic vinaigrette
• Salt and pepper to taste

Instructions:

Start by washing the baby spinach thoroughly. Shake off any excess water and place it in a large salad bowl.

Next, add the sliced strawberries to the bowl with the spinach. Make sure they are evenly distributed for a colorful presentation.

Now, sprinkle the sliced almonds and the crumbled feta cheese over the top of the salad. This will give it a nice crunch and creamy flavor.

Thinly slice the red onion and add it to the salad. The onions will add a bit of zest to the mix.

Pour the balsamic vinaigrette over the salad, and gently toss everything together until well combined. You want the dressing to coat all the ingredients without overpowering them.

Finally, season with a pinch of salt and pepper to taste. Let the salad sit for about 10 minutes before serving. This will help the flavors blend together beautifully.

Tips:

1. For extra sweetness, consider adding a tablespoon of honey to the vinaigrette.
2. You can substitute walnuts or pecans for sliced almonds if you prefer.
3. This salad is great topped with grilled chicken for added protein.

Nutrition Facts:

• Calories: 180 per serving
• Protein: 6g
• Carbohydrates: 15g
• Fat: 12g
• Fiber: 3g
• Sugar: 8g

7 Asparagus and Avocado Crunch Salad

This Asparagus and Avocado Crunch Salad is the perfect dish for warm days. It’s refreshing, packed with vitamins, and has a satisfying crunch. You’ll love how easy it is to whip up!

Prep Time: 10 minutes
Total Time: 10 minutes
Servings: 4

Ingredients:

• 1 bunch fresh asparagus, trimmed
• 1 ripe avocado, diced
• 1 cup cherry tomatoes, halved
• 1/2 cup cucumber, chopped
• 1/4 cup red onion, thinly sliced
• 1/4 cup feta cheese, crumbled
• 2 tablespoons olive oil
• 1 tablespoon lemon juice
• Salt and pepper to taste

Instructions:

Start by preparing your asparagus. Bring a pot of water to boil and add the asparagus. Blanch for 2-3 minutes until bright green and tender-crisp. Then, transfer the asparagus to an ice bath to stop the cooking. Let it cool for a few minutes.

After the asparagus has cooled, cut it into bite-sized pieces. In a large bowl, combine the asparagus, diced avocado, cherry tomatoes, cucumber, red onion, and feta cheese.

In a small bowl, whisk together the olive oil, lemon juice, salt, and pepper. Drizzle this dressing over the salad and toss gently to combine all the ingredients. Make sure everything is well coated!

Serve your salad immediately, or chill it in the refrigerator for a bit if you prefer it cold. Enjoy the wonderful colors and flavors of spring in every bite!

Tips:

1. You can substitute the feta cheese with goat cheese for a creamier texture.
2. Add some nuts like slivered almonds or walnuts for extra crunch.
3. If you like it spicy, sprinkle some red pepper flakes on top for a kick!

Nutrition Facts:

• Calories: 180
• Protein: 5g
• Fat: 15g
• Carbohydrates: 10g
• Fiber: 6g

8 Quinoa and Radish Spring Salad

Quinoa and Radish Spring Salad is a fresh and vibrant dish perfect for the warmer months. Packed with healthy ingredients, this salad is not only delicious but also very easy to make. It’s a great way to enjoy the seasonal flavors!

Prep Time: 15 minutes
Additional Time: 20 minutes
Total Time: 35 minutes
Servings: 4

Ingredients:

• 1 cup quinoa
• 2 cups water or vegetable broth
• 1 bunch radishes, sliced
• 1 cup cherry tomatoes, halved
• 1 cucumber, diced
• 1/4 cup red onion, finely chopped
• 1/4 cup fresh parsley, chopped
• 1/4 cup olive oil
• 2 tablespoons lemon juice
• Salt and pepper, to taste

Instructions:

Start by rinsing the quinoa under cold water in a fine mesh strainer. This will remove any bitterness. Then, in a medium saucepan, combine the rinsed quinoa and water or vegetable broth. Bring it to a boil, then reduce heat to low, cover, and simmer for about 15 minutes or until the quinoa is fluffy and all the liquid is absorbed.

Once the quinoa is cooked, remove it from heat and let it cool for about 20 minutes. You can spread it on a baking sheet to speed up the cooling process. While the quinoa cools, prepare your vegetables.

In a large mixing bowl, combine the sliced radishes, halved cherry tomatoes, diced cucumber, finely chopped red onion, and chopped parsley. Mix them together gently.

After the quinoa has cooled, fluff it with a fork and add it to the bowl of veggies. In a small bowl, whisk together the olive oil, lemon juice, salt, and pepper. Pour this dressing over the salad and toss everything together until it’s well combined.

Finally, serve your Quinoa and Radish Spring Salad chilled or at room temperature. It’s a refreshing dish that’s perfect as a side or a light main course!

Tips:

1. Feel free to add other vegetables like bell peppers or spinach for more color and flavor.
2. You can also top the salad with crumbled feta cheese for a creamy texture.
3. This salad can be made ahead of time and stored in the refrigerator for up to three days.

Nutrition Facts:

• Calories: 210 per serving
• Protein: 6g
• Fat: 10g
• Carbohydrates: 28g
• Fiber: 4g
• Sugar: 2g

9 Lemon Mint Cucumber Salad

This Lemon Mint Cucumber Salad is a refreshing dish that brings a perfect balance of tangy and cool flavors. It’s light, healthy, and super easy to make, making it a great side for any meal or a delightful snack on its own. Get ready to brighten up your plate!

Prep Time: 10 minutes
Total Time: 10 minutes
Servings: 4

Ingredients:

• 2 large cucumbers, thinly sliced
• 1/4 cup fresh mint leaves, chopped
• 1/4 cup lemon juice (freshly squeezed)
• 2 tablespoons olive oil
• 1 teaspoon honey (optional)
• Salt and pepper, to taste

Instructions:

Start by washing the cucumbers thoroughly under running water. Once clean, slice them thinly and place them in a large mixing bowl. Make sure to keep the slices uniform for even flavor distribution.

Next, finely chop the fresh mint leaves and add them to the bowl with cucumbers. Toss the ingredients gently to combine.

In a small bowl, whisk together the lemon juice, olive oil, and honey if using. This dressing will add a bright and zesty flavor to your salad. Pour it over the cucumber and mint mixture.

Season with a pinch of salt and pepper to enhance the flavors. Toss everything together until the cucumbers are well coated in the dressing.

Let the salad sit for about 5 minutes before serving. This will allow the flavors to meld together beautifully. Serve it chilled or at room temperature.

Tips:

1. For extra crunch, you can add cherry tomatoes or red onion slices.
2. Try using lime juice instead of lemon for a different twist.
3. Serve it alongside grilled chicken or fish for a complete meal.

Nutrition Facts:

• Calories: 70
• Fat: 5g
• Carbohydrates: 7g
• Fiber: 1g
• Protein: 1g
• Sugar: 2g

10 Honey Mustard Spring Greens Salad

Enjoy a light and refreshing Honey Mustard Spring Greens Salad that’s perfect for any occasion. This salad is packed with crisp greens, crunchy veggies, and a delicious homemade honey mustard dressing. It’s a great way to bring the flavors of spring to your table!

Prep Time: 10 minutes
Total Time: 10 minutes
Servings: 4

Ingredients:

• 4 cups of mixed spring greens (like spinach, arugula, and baby kale)
• 1 cup of cherry tomatoes, halved
• 1 cucumber, sliced
• 1/2 red onion, thinly sliced
• 1/3 cup of walnuts or pecans, chopped
• For the Honey Mustard Dressing:
  • 1/4 cup of honey
  • 1/4 cup of Dijon mustard
  • 1/4 cup of olive oil
  • 2 tablespoons of apple cider vinegar
  • Salt and pepper to taste

Instructions:

Start by washing the spring greens thoroughly. Make sure to dry them well using a salad spinner or by patting them with a clean kitchen towel. This will ensure the dressing sticks nicely to the greens.

Next, prepare the vegetables. Slice the cherry tomatoes in half, chop the cucumber, and thinly slice the red onion. You can add all these colorful veggies to a large salad bowl along with your spring greens.

Now it’s time to make the honey mustard dressing. In a separate bowl, whisk together the honey, Dijon mustard, olive oil, and apple cider vinegar. Mix until everything is combined. Don’t forget to add salt and pepper to taste for some extra flavor!

Once the dressing is ready, drizzle it over the salad and gently toss everything together. Make sure all the greens and veggies are well-coated with the dressing. Finally, sprinkle the chopped walnuts or pecans on top for an added crunch.

Serve this salad immediately for the best taste! Enjoy your healthy, homemade Honey Mustard Spring Greens Salad!

Tips:

1. For extra flavor, let the dressing sit for a few minutes before adding it to the salad.
2. You can add grilled chicken or chickpeas for protein to make it a full meal.
3. Feel free to mix in other vegetables like bell peppers or carrots based on your preference.

Nutrition Facts:

• Calories: 220
• Protein: 5g
• Carbohydrates: 27g
• Fat: 10g
• Fiber: 3g
• Sugar: 8g