5 Healthy, Filling Salads Recipes

1. Spinach and Berry Salad with Walnuts

Servings: 2
Calories per serving: ~250

Ingredients:

• 2 cups fresh spinach

• 1/2 cup mixed berries (blueberries, raspberries, or strawberries)

• 1/4 cup walnuts, chopped

• 2 tbsp crumbled feta cheese (optional)

• 2 tbsp olive oil

• 1 tbsp balsamic vinegar

Instructions:

1. Combine spinach, berries, walnuts, and feta in a bowl.

2. Whisk olive oil and balsamic vinegar together and drizzle over the salad.

3. Toss gently and serve immediately.

2. Lemon Dill Salmon Salad

Servings: 2
Calories per serving: ~300

Ingredients:

• 2 cups arugula or mixed greens

• 4 oz cooked salmon (grilled or baked)

• 1/2 cup cucumber slices

• 1/4 cup shredded carrots

• 1 tbsp olive oil

• 1 tbsp lemon juice

• 1 tsp fresh dill (or 1/2 tsp dried dill)

• Salt and pepper to taste

Instructions:

1. Arrange greens, cucumber, carrots, and salmon in a bowl.

2. Whisk olive oil, lemon juice, dill, salt, and pepper.

3. Drizzle dressing over the salad and serve.

3. Turkey and Avocado Kale Salad

Servings: 2
Calories per serving: ~320

Ingredients:

• 2 cups kale, chopped and massaged with 1 tsp olive oil

• 4 oz cooked turkey breast (shredded or diced)

• 1/2 avocado, sliced

• 1/4 cup shredded purple cabbage

• 2 tbsp sunflower seeds

• 2 tbsp olive oil

• 1 tbsp apple cider vinegar

Instructions:

1. Massage kale with olive oil for 1–2 minutes to soften.

2. Top with turkey, avocado, cabbage, and sunflower seeds.

3. Whisk olive oil and apple cider vinegar for dressing and drizzle over the salad.

4. Lentil and Roasted Veggie Salad

Servings: 4
Calories per serving: ~350

Ingredients:

• 1 cup cooked lentils

• 1 cup roasted sweet potato cubes

• 1 cup broccoli florets (roasted or steamed)

• 2 cups mixed greens

• 1/4 cup pumpkin seeds

• 2 tbsp tahini

• 1 tbsp lemon juice

• 1 tbsp olive oil

Instructions:

1. Combine lentils, sweet potatoes, broccoli, and greens in a bowl.

2. Whisk tahini, lemon juice, and olive oil to make the dressing.

3. Toss salad with dressing and sprinkle with pumpkin seeds before serving.

5. Greek-Inspired Quinoa Salad

Servings: 4
Calories per serving: ~340

Ingredients:

• 1 cup cooked quinoa

• 1 cup cherry tomatoes, halved

• 1/2 cup cucumber, diced

• 1/4 cup Kalamata olives, sliced

• 2 tbsp crumbled feta cheese

• 2 tbsp olive oil

• 1 tbsp red wine vinegar

• 1/2 tsp oregano

• Salt and pepper to taste

Instructions:

1. Combine quinoa, tomatoes, cucumber, olives, and feta in a bowl.

2. Whisk olive oil, red wine vinegar, oregano, salt, and pepper for the dressing.

3. Pour dressing over the salad, toss, and serve.