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Spring has sprung, and these dinner, lunch and side salads are the perfect bite to help welcome the season. By prioritizing vibrant veggies, lean proteins, healthy fats and whole grains, these salads align with the Mediterranean diet—an eating pattern regarded as one of the healthiest around. Whether you want to freshen up your dinner spread with our Roasted Broccoli Caesar Salad or prep our Chickpea & Chicken Salad for lunch, these salads are a delicious way to welcome the warmer weather.
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Chickpea & Chicken Salad
This creamy chicken and chickpea salad gets fiber and protein from mashed chickpeas and a pop of brightness from fruit. A blend of Greek yogurt and mayonnaise keeps the dressing light yet rich, while celery and toasted pecans add crunch.
02 of 17
Loaded Chopped Taco Salad Bowls
This no-cook taco salad bowl is packed with fiber and plant-based protein from black beans. A medley of toppings, including crispy lettuce, sweet bell peppers, cotija cheese and pickled onions, add texture and flavor. A tangy lime vinaigrette completes the quick, colorful meal that’s perfect for lunch or dinner.
03 of 17
Chopped Broccoli & Chickpea Salad
This hearty broccoli-chickpea salad is packed with satisfying texture and flavor from tender chickpeas, crunchy almonds, sweet golden raisins and tangy feta cheese. A mash of feta forms the base of the creamy, lemony dressing, coating every bite.
04 of 17
Chickpea Caesar Salad
This Chickpea Caesar Salad swaps traditional croutons for crispy roasted chickpeas. A creamy yogurt-based dressing adds a tangy twist to the classic flavor.
05 of 17
Roasted Broccoli Caesar Salad
This Caesar salad is a fresh twist on the classic that’s bursting with flavor. Charred, tender-crisp broccoli takes the place of romaine, while a tangy Greek yogurt–based dressing delivers all the creamy richness of Caesar dressing. It’s an easy, nutrient-packed side that proves broccoli can steal the spotlight.
06 of 17
Kale & Sweet Potato Salad with Chicken
This kale and sweet potato salad is a fresh lunch idea. Roasted sweet potatoes, massaged kale and a creamy tahini dressing set the stage for a mix of feta, golden raisins and crunchy almonds. Shredded chicken makes it a satisfying main, but leftover turkey can be used in its place, making this salad an especially smart way to refresh your plate after Thanksgiving.
07 of 17
Brussels Sprouts, Kale & Pear Salad
This crisp and colorful salad celebrates the best of cool-weather produce while delivering plenty of texture and flavor in every bite. Kale and Brussels sprouts are massaged in a tangy apple-cider vinaigrette, while sweet red pear slices and jewel-toned pomegranate arils add juicy pops of freshness. Shaved Parmesan ties it all together with its rich, salty bite. This festive salad is sure to be the star of your holiday dinner.
08 of 17
Broccoli‑Apple Crunch Salad
This crisp, colorful broccoli-apple salad proves that broccoli is just as delicious raw as it is roasted. A tangy apple-cider vinaigrette, brightened with Dijon and honey, softens the bite of the raw florets and shallot as they marinate in the fridge. Just before serving, thin slices of Honeycrisp apple, shredded sharp Cheddar and crunchy sunflower seeds join the mix for a sweet-salty-crunchy finish.
09 of 17
Marry Me White Bean Salad
This Marry Me White Bean Salad is a bright, flavor-packed dish that’s hard not to fall for and pulls inspiration from Marry Me Chicken. Tender white beans are tossed with sun-dried tomatoes, fresh basil and a creamy dressing that soaks into every bite. It’s quick to throw together and perfect for meal prep, picnics or pairing with grilled meats.
10 of 17
High-Protein Black Bean Salad
In this high-protein salad, black beans take center stage. As the main source of plant-based protein, they make the salad satisfying, with their creamy texture pairing perfectly with sweet potato, crisp veggies and a citrusy dressing. It’s an easy, filling option for lunch or dinner—especially for those looking to add more plant-powered protein to their diet.
11 of 17
No-Cook Chickpea, Beet & Quinoa Salad
This easy no-cook chickpea salad comes together in minutes. Look for precooked beets in the produce section of the grocery store. Leftover quinoa is great in this salad, but you could also use microwaveable quinoa to save on time. With a bright lemony-garlic dressing, this salad is the perfect side to accompany grilled chicken or roasted salmon.
12 of 17
Raspberry-Spinach Salad with Avocado & Walnuts
This raspberry-spinach salad includes juicy raspberries, creamy avocado and crunchy walnuts, which create a delightful mix of colors and flavors. The bright, citrusy dressing sets this salad apart and complements the richness of the avocado and the walnuts. This salad is perfect for a light lunch, an easy side dish or part of a brunch spread.
13 of 17
Chickpea Chopped Salad with Pita Chips
This chickpea, cucumber and tomato salad is fresh and delicious. Packed with crunchy pita chips, creamy feta and briny olives, this salad delivers vibrant flavors in every bite. Enjoy it as a side dish or add grilled or roasted chicken or salmon to make it a main dish.
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Giada De Laurentiis’ Fregola Salad with Olive Relish & Chickpeas
We’ve come a long way since "pasta salad" meant elbow macaroni drowning in mayo, but even so, most pasta salads are more pasta than salad and, more often than not, too soggy and bland for my taste. I like to make mine with a small pasta shape, like orzo or, as here, fregola, a small Sardinian pasta similar to an Israeli couscous (a good substitute if you can’t find fregola). This is a fairly straightforward salad, with some chickpeas for protein, but you could add cucumber, cooked broccoli, bits of cheese or tuna to make it even more substantial.
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Roasted Carrot Salad
Sweet roasted carrots are the star of this salad, with some reserved for blending into a creamy, vibrant dressing. The carrot-based dressing—brightened with orange juice, whole-grain mustard and rice vinegar—adds a cohesive flavor to the salad. This roasted carrot salad works wonderfully as a side dish or as a main dish served with roasted chicken, salmon or tofu.
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Strawberry Caprese Salad
This strawberry caprese salad is a fruity twist on the classic Italian dish, with juicy, ripe strawberries standing in for tomatoes. The sweet-tart flavor of strawberries goes beautifully with fresh mozzarella, basil and a drizzle of balsamic vinegar. This colorful salad is perfect as an appetizer, side dish or light lunch. To make it a main dish, top it with roasted chicken or add white beans.
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Crunchy Chopped Salad
This chickpea-cabbage salad features carrots and cucumbers, giving it a quartet of ingredients that all begin with the letter “C”! This chopped salad is loaded with fiber and prebiotic chickpeas, promoting a healthy gut. Green cabbage keeps the color vibrant and fresh, though red cabbage works just as well.
Original Source:
https://www.eatingwell.com/mediterranean-diet-salad-recipes-for-spring-11919357