With the arrival of the warmer months, our bodies naturally crave lighter, fresher meals. These top five summer salads are not only refreshing and light but also quick, easy, and don’t require too many ingredients. They offer a balance of vegetables, fruits, and proteins to help you stay energized throughout the day. Taste test these sweet and savory salads – we promise, they’ll be kept on your menu all season long.
1. Watermelon, Feta, and Mint Salad
Ingredients:
4 cups of watermelon cubes
1 cup of crumbled feta cheese
1/2 cup of fresh mint leaves, chopped
2 tablespoons of olive oil
Salt and pepper to taste
Instructions:
In a large bowl, combine the watermelon, feta cheese, and chopped mint.
Drizzle with olive oil and gently toss to combine.
Season with salt and pepper to taste.
Serve immediately or chill in the refrigerator for an hour before serving.
Nutritional Information: Approximately 240 calories, 15g fat, 20g carbohydrates, 1g fiber, 18g sugar, 6g protein per serving.
2. Asian Chicken Salad with Ginger-Sesame Dressing
Ingredients:
2 cups of cooked chicken breast, shredded
4 cups of mixed salad greens
1 cup of shredded carrots
1 cup of red bell pepper, sliced
1/2 cup of green onions, sliced
2 tablespoons of sesame seeds
For the dressing: 1/4 cup of rice vinegar, 2 tablespoons of sesame oil, 1 tablespoon of honey, 2 teaspoons of minced fresh ginger, salt and pepper to taste
Instructions:
Combine all the salad ingredients in a large bowl.
Whisk together the dressing ingredients in a small bowl.
Pour the dressing over the salad and toss to combine.
Serve immediately or let it chill in the refrigerator for an hour before serving.
Nutritional Information: Approximately 350 calories, 15g fat, 15g carbohydrates, 4g fiber, 6g sugar, 35g protein per serving.
3. Summer Corn Salad with Avocado and Tomato
Ingredients:
4 cups of fresh corn kernels
2 avocados, diced
2 cups of cherry tomatoes, halved
1/2 cup of fresh basil leaves, chopped
2 tablespoons of olive oil
Juice of 1 lime
Salt and pepper to taste
Instructions:
Combine corn, avocados, tomatoes, and basil in a large bowl.
In a small bowl, whisk together the olive oil and lime juice.
Pour the dressing over the salad, then season with salt and pepper.
Gently toss to combine and serve immediately or refrigerate for an hour before serving.
Nutritional Information: Approximately 280 calories, 18g fat, 30g carbohydrates, 9g fiber, 7g sugar, 7g protein per serving.
4. Grilled Peach and Mozzarella Salad
Ingredients:
4 peaches, halved and pitted
8 slices of fresh mozzarella
2 cups of arugula
1/4 cup of balsamic glaze
2 tablespoons of olive oil
Salt and pepper to taste
Instructions:
Preheat your grill or grill pan over medium heat. Brush peaches with a bit of olive oil and grill until softened and charred, about 4-5 minutes on each side.
Arrange the grilled peaches and mozzarella slices over the arugula.
Drizzle with balsamic glaze and remaining olive oil. Season with salt and pepper.
Serve immediately.
Nutritional Information: Approximately 300 calories, 20g fat, 20g carbohydrates, 2g fiber, 18g sugar, 9g protein per serving.
5. Quinoa and Black Bean Salad
Ingredients:
2 cups of cooked quinoa
1 can of black beans, drained and rinsed
2 cups of cherry tomatoes, halved
1/2 cup of fresh cilantro, chopped
1/4 cup of lime juice
2 tablespoons of olive oil
Salt and pepper to taste
Instructions:
In a large bowl, combine the quinoa, black beans, cherry tomatoes, and cilantro.
In a small bowl, whisk together the lime juice and olive oil. Pour this over the quinoa mixture.
Season with salt and pepper and toss to combine.
Serve immediately or refrigerate for an hour before serving.
Nutritional Information: Approximately 340 calories, 11g fat, 50g carbohydrates, 10g fiber, 6g sugar, 12g protein per serving.
Enjoy these refreshing, light, and diverse salads this summer. They’re easy to make and filled with nourishing ingredients to keep you satisfied without weighing you down.