By Lisa Esile, MS,
For a healthy, easy lunch or dinner, you can’t beat a big salad. We’ve rounded up our favorite meal-worthy salad recipes, which are tasty, satisfying, and packed with good-for-you ingredients. The trick to making a salad that keeps you satiated long after you leave the table is to include heftier ingredients such as whole grains, beans, and/or nuts, along with lighter fare such as fruits, veggies, herbs, and spices. Make plenty: These scrumptious salads will last up to three days if kept in the fridge in an airtight container. (For the best results, store the dressing in a separate airtight container and wait until just before serving to dress the salad.) Use these recipes as a springboard for your creations, and feel free to mix and match with other beans, whole grains, and veggies—experimenting is half the fun! All of the salads are free of added oil, ensuring they’re low in fat while high in nutrients.
Gluten-Free?
For salads that call for gluten-containing grains, such as wheat berries, barley, bulgur wheat, or farro, you can substitute gluten-free alternatives such as quinoa, brown rice, or millet. Be sure to check the other ingredients to make sure there’s no gluten lurking, and you’re good to go!
Hearty Szechwan Coleslaw with White Beans
This fan-favorite coleslaw features three types of cabbage, black rice (you can also use brown rice), and navy beans for extra bulk. Uncooked millet provides crunch, and an Asian-style peanut butter–soy sauce dressing gets into all the nooks and crannies, adding lush flavor to every mouthful. Note: If you don’t have three types of cabbage, feel free to use what you have. A commenter notes, “I have made this for years! When summer comes, it is my go-to for meal prep and parties!”
Spinach-Apricot Salad with Spiced Lentils
Chickpeas and lentils seasoned with a warming blend of allspice and cinnamon kick up the flavor of this meal-worthy salad, which is perfect year-round. Fresh mint adds a balancing coolness, while a garnish of pistachios and tangy dried apricots ensures every taste bud is tingled! A reviewer writes, “This was delicious and easy to make. The flavors were amazing. It is on my rotation now!”
Farro Salad With Blueberries and Lemon Dressing
This flavorful salad gets a big thumbs-up from readers! Farro is cooked with red onion and becomes sweet and chewy, perfectly complementing the anise-like flavor of fennel. Walnuts add nuttiness, baby spinach greens things up, and scallions lend a subtle bite. Finish with juicy blueberries and a zesty lemon dressing. A fan writes, “I never would have thought to put these ingredients together … It was great! I will make it again.” Another reviewer shares, “Everything goes together very well, and all the different layers of flavor make this a keeper.”
Southwest Salad Bowls with Quick Mango Salsa
Bright and breezy but with enough heft to satisfy you, these Southwest-inspired bowls feature a mouthwatering dressing made with store-bought salsa, fresh mango, and lime juice. Tri-color quinoa, black beans, and corn anchor the bowl. Kale provides leafy lushness, and crisp jicama adds crunch. If making this ahead of time, leave off the avocado until you’re ready to eat.
Wheat Berry and Roasted Vegetable Salad with Kale
The tender, caramelized notes of roasted shallots, sweet potato, and beets transform this kale salad into something special. Wheat berries' mild nutty flavor works well here, but feel free to swap in another grain. Finish with crunchy pepitas, sweet golden raisins, and a maple mustard dressing for a scrumptious salad packed with good-for-you ingredients. A reviewer writes, "This winter salad was very popular at a large family gathering. The dressing was delicious, the colorful vegetables … blended in with kale."
Spinach Tabbouleh Salad with Watermelon Radish
This meal-worthy tabbouleh starts with a bulgur wheat and parsley base but gets extra heft from navy beans. Asparagus and carrots raise the veggie quotient of the dish, while pretty slices of watermelon radishes, which have a milder flavor than other radishes, add crunch and make everything look fancy. Serve with toasted triangles of pita bread and a drizzle of a savory-sweet lemon-tahini dressing. A fan writes, "Great salad. I loved it. I will make it regularly."
Strawberry Pistachio Salad
Fresh strawberries and pistachios transform this simple salad into a trendy, cafe-style meal. You can use any cooked whole grain you like; just be sure to let the grains cool first before adding them to the mix, to avoid wilting the greens. Orange juice and lime juice combine to make a delicious citrus dressing. When you're ready to serve, drizzle the whole thing with balsamic vinegar. A commenter notes, "Great summer salad." Another writes, "Very good; I've made it probably a dozen times. I use quinoa or farro, and both are great. Don't skip the balsamic!"
Bulgur-Bean Salad with Tomato Vinaigrette
Chickpeas, small red beans, and bulgur wheat set the stage for this fresh-tasting salad, which gets topped with a tangy tomato juice dressing. Crisp celery and red onion add crunch, while cherry tomatoes echo the umami flavor of the dressing. A smidge of cayenne pepper spices things up; feel free to dial it up or down or omit it altogether. Add chopped parsley at the end for a vibrant salad worthy of any occasion. A commenter shares, "This salad is delicious. It's even better the second day."
Quinoa, Corn, and Avocado Salad
Ready in 20 minutes, this quick and easy salad stands out from the crowd. A creamy avocado-lime dressing coats every grain of corn and quinoa with deliciously tangy flavor. The recipe calls for cherry tomatoes and finely chopped red onion, but other veggies—such as steamed asparagus, red bell pepper, or cucumber—would also work well. A reviewer notes, “This is so flavorful, my meat-eating friends loved it. Definitely in my favorites list.”
Hearty Kale Salad with Warm Citrus and Wheat Berries
A quartet of roasted citrus (tangerines, kumquats, oranges, and grapefruit) yields warm, caramelized flavor that tickles the taste buds right down to your toes. Wheat berries are a nice change from brown rice, but feel free to use whatever grain you like. Likewise with kale: If another leafy green has caught your eye, use that instead. And if you like things spicy, sprinkle the fruits with crushed red pepper before baking. Shares a fan: “Wow!”
Eat-the-Rainbow Salad
This earthy salad dishes up a tasty array of colorful fruits and veggies. Crisp red apples and tangy clementines sit easily alongside tender beets and chewy brown rice. With plump blueberries scattered on top and a simple maple syrup–orange juice dressing, every mouthful is a juicy one.
Southwestern Potato Bowl
More than just a potato salad, this meal-in-a-bowl from Rip Esselstyn is the best of convenient whole-food, plant-based eating. The potatoes can be microwaved, baked, or boiled, but you'll want to get them going first. While they're cooking, open a can of tomatoes with green chiles and a can of pinto beans, and get some frozen corn from the freezer. Red bell pepper, scallions, and spinach round things out, adding a variety of textures. A fan writes, "This is delicious. I used a poblano instead of a bell pepper as that's what was in the fridge."
Vegan Taco Salad Bowls
Edible tortilla bowls make a fun and tasty presentation for these Tex-Mex-style salad bowls, which appeal to all ages. Earthy black beans, nutty quinoa, and sweet corn are the foundation of this salad, while tangy pico de gallo, lime juice, and a sprinkle of cilantro brighten things up. A few avocado slices add the finishing touch. Not into the edible bowl idea? Another great option is to add crunchy baked corn tortilla strips to the salad.
Mason Jar Salad with Creamy Pesto Dressing
Add a lid to these Mason jar salads and they're ready to pack as a lunch or picnic. Raw summer squash, baby spinach, and shredded carrots soak up the creamy basil pesto dressing. Wheat berries (or any grain that you love) add body, while cherry tomatoes and red onion lend a subtle tang. You could also make this in a bowl, with the basil pesto drizzled over the top.
Kale and Farro Salad with Orange-Avocado Dressing
Loaded with farro, this kale salad is substantial enough to eat as a main meal and fancy enough to serve at any celebration. Kale and broccoli, cooked just until the broccoli turns bright green and the kale has wilted, have a tender bite; dried cranberries add pops of chewy goodness; and pine nuts provide extra heft and richness. But what really seals the deal is the orange-infused avocado dressing, which is easy to prepare and full of creamy-citrusy flavor. A reviewer shares, “This was definitely a crowd-pleaser! Even my teens loved it! Everything goes together perfectly!”
Spicy Thai Cabbage and Rice Salad with Sweet Potatoes
In this unique dish, warm mashed sweet potatoes are topped with cabbage, two types of rice, fresh herbs, and a tangy vinaigrette. Juicy grapes and spicy chiles are flavorful additions, and just a few crushed peanuts are enough to lend a subtle richness. This hearty salad is a favorite among our readers, and it’s easy to see why. A fan writes, “An extremely delightful variety of flavors and texture in each bite. Tasty and filling for lunch or dinner and an excellent dish to bring to a potluck.”
Mojo-Seasoned Plantain Salad with Black Beans and Rice
Ripe plantains and red onion wedges are brushed with a Cuban-inspired marinade and roasted to create sweet, intense flavors for this memorable salad. A bed of earthy kale gets piled high with black beans, brown rice, cherry tomatoes, and the roasted plantains and onion. Drizzle with a mustard maple dressing, and get ready to dig in. A commenter notes, “Really nice. I didn’t have kale on hand, so I used chard and threw it in the oven to roast for a few minutes with the plantains. Delicious.”
Vegan Kale Caesar Salad
Freshly made croutons add crunch to this crowd-pleasing salad, which features nutty quinoa, leafy kale, and tangy tomatoes. To make this even more substantial, feel free to throw in some baby butter beans (aka lima beans); their mild flavor and creamy texture go with just about anything! A cashew-based Caesar dressing ties it all together. A fan writes, “I love this salad. I add whatever leftover veggies I have in the fridge to it, [or] sometimes tofu. The dressing is so good, and it’s a good meal salad.”
Cilantro Ranch Bean Salad
A serving of Instant Pot o’ Beans gives this tasty salad extra staying power and pairs well with frozen roasted corn, juicy tomatoes, romaine lettuce, and spinach. Toss chickpeas with some chili powder and nutritional yeast to add smoky, cheesy flavor before baking them until they’re nice and crispy. Spice things up with sliced fresh jalapeños, and finish with a velvety dressing featuring silken tofu, cilantro, lime juice, and tangy tomatillos
Italian Chopped Salad with Farro
Radicchio (aka chicory) is a popular salad ingredient in Italy and adds red color and a slight bitterness to this Mediterranean-style meal. Farro and creamy cannellini beans bulk things up, while crisp cucumber, juicy tomatoes, and tangy pepperoncini add refreshing flavor. The herb vinaigrette is simple to make and one to bookmark for other salads. Note: Endive is a good substitute for radicchio, as the two are closely related. One fan writes, “Great salad and great dressing. I'll use this dressing for my other salads too.
Blood Orange-Farro Salad with Crispy Chickpeas
Crunchy air-fried chickpeas, coated in a savory seasoning of curry powder, smoked paprika, and tahini, have a rich flavor that permeates this salad. You’ll need three blood oranges for this recipe: one to juice for the tangy dressing; two to peel and chop and toss into the salad. Farro offers a hearty whole grain goodness, but feel free to use your grain of choice. A fan writes, “I made this for my dinner tonight and it was so good, but the best was the dressing. OMG, it is so good. I will be using it on more salads.”
About the Author
About the Author
Lisa Esile, MS
As an author, Do Nothing meditation instructor, and wellness coach, Lisa Esile combines her love for food and nutrition with her mental health background and delights in helping people find a stress-free way to make lasting lifestyle changes. Esile has a master’s degree in human nutrition and is the co-author/illustrator of Whose Mind Is It Anyway? Get Out of Your Head and Into Your Life. Learn more at lisaesile.com.
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