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 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 picks. Each one is packed with nutrition, and I provide easy tips so you can make them just right for you.
Top 10 Summer Salad Picks
1. Mexican Bean Salad (My Favorite!)
This hearty and colorful salad is packed with a variety of beans, corn, bell peppers, and a zesty dressing for a refreshing summer dish. I skip the added sugar the original recipe calls for, but a little sweetness could be a nice touch.
Key ingredients
- Beans: black, kidney, and cannellini beans
- Bell peppers
- Corn
- Red onion
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 Mexico-inspired flavors. Plus, it’s got plant-based protein (11g per serving) and fiber (11g 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 (1). 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.
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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 21 grams per serving.
Pro tip: Swap the chicken for seitan to make it completely plant-based while still packing in protein (2)!
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 6 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 (3) 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 (3).
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 (4).
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.
5. Zucchini Noodle Spaghetti Salad
Key ingredients
- Spiralized zucchini
- Grape tomatoes
- Red onion
- Bell pepper
Why I love it
This light, low-calorie salad (just 100 calories per serving!) makes the perfect cookout side dish or an easy weeknight option the whole family will love. Vegan and gluten-free, it’s a dish that works for most people while highlighting summer garden favorites like zucchini and tomato.
Pro tip: Toss in some cheese, like feta, mozzarella, or cubed cheddar, to add protein, calcium, and vitamin B12 to this veggie-packed salad (5). (But keep in mind that this will make the dish non-vegan.)
6. Watermelon, Grapefruit, and Blackberry Salad
Key ingredients
- Watermelon
- Grapefruit
- Blackberries
Why I love it
Vibrant, citrusy, and sweet, this salad is packed with nutrient-rich fruits. Each is loaded with vitamin C, a powerful antioxidant that helps protect your cells (6). It’s the perfect side dish or light dessert for any summer barbecue!
Pro tip: Add toasted nuts or seeds for some extra healthy fats, lean protein, fiber, and a satisfying crunch (7).
7. Unexpected 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 (8 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 roasting step and enjoy this salad raw in all its glory!
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 5 grams of protein, 3 grams of fiber, and 11 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 (8). Add one or both to make this a seriously hearty, nutrient-packed meal.
9. Apricot Quinoa Summer Salad
Key ingredients
- Quinoa
- Apricots
- Cucumber
- 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 (8). The salad is further enriched with healthy monounsaturated fats (11 grams) from olive oil and almonds, while apricots add a sweet, tangy 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. Grilled Corn and Zucchini Salad with Chickpeas
Key ingredients
- Corn
- Zucchini
- Arugula or spinach
- Canned chickpeas
- Purple cabbage
Why I love it
Packed with flavor and texture, this salad has nutrient-rich additions like alfalfa sprouts and purple cabbage. These are both loaded with vitamin K, along with fiber, antioxidants, and other essential nutrients (9, 10, 11, 12). Plus, it’s a source of protein, offering 7 grams per serving!
Pro tip: Use an entire can of chickpeas to give each serving of salad an extra boost of fiber and protein—plus, no leftover half-can to deal with (3)!
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!
The post A Dietitian’s Top 10 Summer Salad Picks appeared first on MyFitnessPal Blog.
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