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Juicy peaches, ripe tomatoes, crisp zucchini and leafy greens – summer is the ultimate season for fresh, delicious produce.
This means it’s also the perfect time to experiment with vibrant, nutritious salads!
During the warmer months I eat salads every day (yes, serious) because they are fresh, satisfying, and customizable.
“Summer salad is a great opportunity to ‘eat rainbow’,” Melissa Jaeger, head of nutrition for RD, LD and MyFitnessPal said. “I always use a variety of colors and textures to make salads. This not only improves the nutritional quality of the salad, but also makes it more fun to eat!”
Jaeger also recommends looking for salads with 20 grams of protein and at least 5 grams of fiber. An easy way is to track salads in MyFitnessPal to make sure you reach these goals. (MyFitnessPal advanced tools such as voice logs and meal scanning make it quick and easy.)
So whether you’re looking for energy-boosting meals, hits from protein, or blasting in a bowl, I can cover my top 10 summer salad picks. Everyone is full of nutrition and I provide simple tips so you can make them suitable for you.
Top 10 Summer Salad Choices
1. Mexican Bean Salad (my favorite!)
This rich and colorful salad Crowded with various beans, corn, pepper and a refreshing taste of summer. I skipped the added sugar requested by the original recipe, but a little sweetness might be a good touch.
Key Ingredients
- Beans: Black, Kidney and Cannellini Beans
- Bell pepper
- corn
- Red onion
Why I like it
This is my summer dress-up staple (people always ask for recipes!), but throughout the summer, it is also a family favorite. It is rich, colorful and full of bold Mexican flavor. Plus, it has plant-based protein (11 grams per serving) and fiber (11 grams per serving) to fill it with filling.
hint: Ready to have a meal? The salad is made of vinegar, so it is stored in an airtight container for five days (1). During the day, it will become more delicious. Mix, you won’t get tired of it! Use it as a salad, wrap the stuffing, or even a dip in whole grain tortillas.
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2. Roasted chicken, lentils and peach salad
Key Ingredients
- Lentils
- chicken breast
- peach
- onion
- Garlic cloves
- Fresh herbs
Why I like it
Lentils and fresh produce are rich in fiber and antioxidants. Additionally, the salad is high in both plant-based and animal-based proteins, totaling 21 grams per serving.
For prompts: Swap the chicken with seitan so it is completely plant-based while still packing protein (2)
3. Kale and black bean salad and avocado
Key Ingredients
- Black beans
- Kale
- tomato
- avocado
- Garlic cloves
Why I like it
The salad is rich in vitamins and minerals, as well as plant-based compounds such as antioxidants, making it a nutritious choice. It is also rich in fiber, provides 6 grams per serving and contains 12 grams of healthy monounsaturated fat.
For prompts: To enhance the protein and fiber content of this salad, double the black beans (3) Standard serving size is 1/2 cup cooked or 1/4 cup dried, so aim at one serving of black beans for each part of the salad (3).
4. Watermelon salad with feta and mint
Key Ingredients
- watermelon
- Red onion
- Arugula or baby spinach
- Feta cheese
- Mint leaves
Why I like it
This light summer salad is the ultimate Mediterranean style side dish. As watermelon provides vitamins C and A, potassium and antioxidant lycopene, it is both moisturizing and nutritious (4).
hint: This salad is great as a side dish, but to make it cook, just add some protein. It pairs perfectly with summer favorite shrimp or cold black or red beans.
5. Zucchini Pasta Salad
Key Ingredients
- Spiralized zucchini
- Grape tomato
- Red onion
- bell pepper
Why I like it
This light low-calorie salad (only 100 calories per serving) makes the perfect cooking side dish or an easy working day choice that the whole family will love. Vegetarian-free and gluten-free, this is a dish that works for most people while highlighting summer garden favorites such as zucchini and tomatoes.
hint: Throw some cheeses like feta, mozzarella or cheddar to add protein, calcium and vitamin B12 to this vegetable-packed salad (5). (But remember, this will make the dish non-vegetarian.)
6. Watermelon, grapefruit and blackberry salad
Key Ingredients
- watermelon
- Grapefruit
- blackberries
Why I like it
This salad is full of vibrant, citrus and sweetness, and is rich in nutritious fruits. Everyone is loaded with vitamin C, a powerful antioxidant that helps protect cells (6). This is the perfect side dish or light dessert for any summer barbecue!
hint: In some extra healthy fat, lean protein, fiber and satisfying tightness (7).
7. Unexpected stone fruit salad
Key Ingredients
- tomato
- Plums, peaches, apricots or nectarines
- Mozzarella cheese
- almond
Why I like it
This salad combines sweetness and saltiness, highlighting the fruity summer flavor. It is a good source of protein (8 grams per serving), making it both satisfying and delicious.
hint: To make the table sit on the table faster, or to choose a cool option on a warm summer day, skip the baking steps and enjoy all the glorious salads!
8. Strawberry salad with Yuzu Strawberry Balsamic Vinaigrette
Key Ingredients
- strawberry
- Baby spinach or arugula
- Goat cheese
- Marcona Apricot kernels
Why I like it
This salad packs 5 grams of protein, 3 grams of fiber and 11 grams of healthy monounsaturated fat. Paired with whole food and vegetables, it’s worth the snack or side dish.
hint: The taste of this salad goes well with roasted chicken, with protein or quinoa added to enhance protein, fiber and essential nutrients (8). Add one or two to make it a hearty, nutritious meal.
9. Apricot Quinoa Summer Salad
Key Ingredients
- Quinoa
- Apricot
- cucumber
- zucchini
Why I like it
The salad is good at room temperature or refrigerated on hot summer days. Quinoa serves as the center stage for nutritional power. It contains plant-based proteins, fiber, vitamins and minerals (8). This salad is further enriched with healthy monounsaturated fats (11g) from olive oil and almonds, while apricots add a sweet, rich twist.
hint: Make it a heartier meal by adding grilled chicken or shrimp to increase protein, or by adding protein-packed seitan.
10. Grilled corn and zucchini salad with chickpeas
Key Ingredients
- corn
- zucchini
- Arugula or spinach
- Canned chickpeas
- Purple cabbage
Why I like it
The salad is full of flavor and texture and contains nutrient-rich additives such as alfalfa sprouts and purple cabbage. These include vitamin K, as well as fiber, antioxidants and other essential nutrients (9,,,,, 10,,,,, 11,,,,, 12). Plus, it is a source of protein, offering 7 grams per serving!
hint: Use a can of chickpeas to enhance each salad with extra fiber and protein, plus there is no remaining half a can to handle (3)
Tips for building a balanced summer salad
This summer, update the menu with seasonal produce and flavors. Take inspiration from these recipes or start trying your own.
Here are some quick tips for perfect mixing for each mix:
- Start with green: Start with a nutritious dark leafy green vegetables (such as spinach, kale, or arugula).
- Select a color: Fill with vibrant fruits and vegetables with vitamins and antioxidants.
- Add lean protein: Think of grilled chicken, shrimp, lentils, beans, tofu or seitan.
- Including healthy fats: Use avocado, nuts or olive oil as a gate or main ingredient.
- Enhanced texture: Add roasted seeds or cooked whole grains to make it satisfactory or extra chewy.
- Practice Review: Can’t enjoy salad without croutons? Use a small amount or other healthy toppings in moderation to improve your satisfaction!
- On the side: If you are ready to have a meal, please continue to dress to avoid leftovers.
If you want to simplify your summer dining plan, consider using MyFitnessPal’s new dining planner. This tool allows you to customize your weekly menu around health and macro goals, making these and other delicious salads easier to incorporate into your diet!
Posts Top 10 Summer Salad Choices for Dietitians Appear first MyFitnessPal Blog.
