Juicy peaches, ripe tomatoes, crisp zucchini, and leafy greens—summer is the ultimate season for fresh, flavorful produce.
This means it’s also the perfect time to experiment with vibrant, nutrient-packed salads!
I eat a summer salad daily (yes, seriously) during the warmer months because they are fresh, satisfying, and endlessly customizable.
“Summer salads are the perfect opportunity to ‘eat the rainbow,’” says Melissa Jaeger, RD, LD, and Head of Nutrition at MyFitnessPal. “I always build my salads using a variety of colors and textures. Not only does this enhance the nutritional quality of the salad, but it makes it more fun to eat!”
Jaeger also recommends looking for salads that have 20g of protein and at least 5g of fiber per serving. One easy way to do that is to track your salads in MyFitnessPal to make sure you’re hitting those goals. (MyFitnessPal premium tools like Voice Log and Meal Scan make it fast and easy.)
So, whether you’re looking for energy-boosting meals, a protein hit, or just flavor explosions in your bowl, I’ve got you covered with my top 10 summer salad recipes. Each one is packed with nutrition, and I provide easy tips so you can make them just right for you.
Top 10 Summer Salads You Should Try
1. Balsamic Three-Bean Salad (My Favorite!)
This hearty and colorful salad is packed with a variety of beans- navy beans, green beans and chickpeas- and a zesty balsamic dressing for a refreshing summer dish.
Key ingredients
- Navy beans
- Green beans
- Chickpeas
- Basil
Why I love it
This is my summer potluck staple (people always ask for the recipe!), but also a family favorite throughout the summer season. It’s hearty, colorful, and full of bold flavors. Plus, it’s got plant-based protein (12g per serving) and fiber (12g per serving), making it as filling as it is tasty.
Pro tip: Meal prepping? This salad is made with vinegar, so it stores well in the fridge for five days in an airtight container.. It gets more flavorful by the day as it marinates. Mix it up and you won’t get tired of it! Serve it as a salad, a wrap filling, or even as a dip with whole-grain tortilla chips.
2. Grilled Chicken, Lentil, and Peach Salad
Key ingredients
- Lentils
- Chicken breast
- Peaches
- Shallots
- Garlic cloves
- Fresh herbs
Why I love it
The lentils and fresh produce are rich in fiber and antioxidants. Plus, this salad is high in both plant-based and animal-based protein—a total of 59 grams per serving. This is one of my favorite recipes for summer, especially because that’s when peaches are in season.
Pro tip: Swap the chicken for seitan to make it completely plant-based while still packing in protein (1)!
3. Kale and Black Bean Salad with Avocado
Key ingredients
- Black beans
- Kale
- Tomato
- Avocado
- Garlic clove
Why I love it
This salad is rich in vitamins and minerals, along with plant-based compounds like antioxidants, making it a nutrient-packed choice. It’s also rich in fiber, providing 11 grams per serving, and contains 12 grams of healthy monounsaturated fat from the avocado.
Pro tip: To boost the protein and fiber content of this salad, double the black beans (2) A standard serving is 1/2 cup cooked or 1/4 cup dried, so aim for one full serving of black beans per portion of the salad (2).
4. Watermelon Salad with Feta and Mint
Key ingredients
- Watermelon
- Red onion
- Arugula or baby spinach
- Feta cheese
- Mint leaves
Why I love it
This light summer salad is the ultimate Mediterranean-inspired side dish. With watermelon providing vitamins C and A, potassium, and the antioxidant lycopene, it’s both hydrating and nutritious (3).
Pro tip: This salad works great as a side dish, but to make it a meal, just add some protein. It pairs perfectly with summer favorites like grilled shrimp or chilled black or red beans. During watermelon season, this is one of the easiest fresh summer salads to pull together.
5. Beet and Citrus Salad with Feta Yogurt
Key ingredients
- Red and yellow beets
- Grapefruit
- Oranges
- Arugula
- Feta
Why I love it
I love how this salad balances earthy roasted beets with bright, juicy citrus for a combination that feels both vibrant and satisfying. The creamy feta yogurt adds a rich, tangy layer that ties everything together, while the citrus vinaigrette keeps it fresh and lively. It’s the kind of dish that looks impressive on the table but is surprisingly simple to pull off. Not to mention it provides 100% of your daily needs of Vitamin C.
6. Vegan Green Goddess Salad
Key ingredients
- Beets
- Sunflower seeds
- Tomatoes
Why I love it
This salad is both vibrant and deeply satisfying, thanks to the creamy green goddess dressing that’s entirely plant-based yet incredibly rich. The mix of crisp greens, sweet roasted beets, and crunchy sunflower seeds creates a perfect balance of textures in every bite.
The avocado and sunflower seeds provide 9 grams of healthy monounsaturated fats and contribute to the 7 grams of fiber.
7. Grilled Stone Fruit Salad
Key Ingredients
- Tomatoes
- Plums, peaches, apricots, or nectarines
- Mozzarella
- Almonds
Why I love it
A mix of sweet and savory, this salad highlights the fruity flavors of the summer season. It is a good source of protein (14 grams per serving), making it both satisfying and delicious.
Pro tip: To get this on the table faster, or for a cool option on a warm summer day, skip the grilling step and enjoy this salad raw in all its glory! It’s a great way to make the most of ripe summer fruits.
8. Strawberry Salad with Yuzu Strawberry Vinaigrette
Key Ingredients
- Strawberries
- Baby spinach or arugula
- Goat cheese
- Marcona almonds
Why I love it
This salad packs 6 grams of protein, 3 grams of fiber, and 10 grams of healthy monounsaturated fats. With a full serving of fruits and veggies, it’s a worthy snack or side dish.
Pro tip: This salad’s flavors pair well with grilled chicken for added protein or quinoa for a boost of protein, fiber, and essential nutrients (4). Add one or both to make this a seriously hearty, nutrient-packed meal. The sweet produce and crunchy greens are exactly the kind of salad ingredients that make summer salads so satisfying.
9. Summer Veggie Quinoa
Key ingredients
- Quinoa
- Zucchini
- Carrots
- Zucchini
Why I love it
This salad is good at room temperature or chilled on a hot summer day. Quinoa takes center stage as a nutrient powerhouse. It contains plant-based protein, fiber, vitamins, and minerals (4). The salad is further enriched with healthy monounsaturated fats (11 grams) from olive oil while grilled vegetables bring a smoky twist.
Pro tip: Make this a more filling meal by adding grilled chicken or shrimp for extra protein, or keep it plant-based by adding protein-packed seitan.
10. Kale and Black Bean Salad with Avocado
Key ingredients
- Black beans
- Kale
- Tomato
- Avocado
Why I love it
Packed with flavor and texture, this salad has nutrient-rich ingredients like kale, avocado and tomatoes. Plus, it’s a source of protein, offering 8 grams per serving!
Pro tip: Don’t have time to soak and cook beans? Use an entire can of black beans to give each serving of salad an extra boost of fiber and protein in a fraction of the time (2)!
Tips for Building a Balanced Summer Salad
Freshen up your menu with seasonal produce and flavors this summer. Take inspiration from these recipes, or start experimenting with your own.
Here are some quick tips for a perfectly balanced mix every time:
- Start with greens: Begin with nutrient-rich, dark leafy greens like spinach, kale, or arugula.
- Choose color: Fill your bowl with vibrant fruits and vegetables for vitamins and antioxidants.
- Add lean protein: Think grilled chicken, shrimp, lentils, beans, tofu, or seitan.
- Include healthy fats: Use avocados, nuts, or olive oil as toppers or main ingredients.
- Boost texture: Add toasted seeds or cooked whole grains for a satisfying crunch or extra chew.
- Practice moderation: Can’t enjoy a salad without croutons? Use small amounts of these or other less healthy toppings in moderation to improve your satisfaction!
- On the side: Keep dressing on the side to avoid soggy leftovers if you’re meal prepping.
If you’re looking to streamline your summer meal planning, consider using MyFitnessPal’s new Meal Planner. This tool allows you to customize your weekly menu around your health and macro goals, making it easier than ever to incorporate these and other delicious salads into your diet!
Originally published June 2025; Updated April 2026
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