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77 Epic Summer Salads (just the best easy recipes!)

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As the days get warmer and longer, we’re already dreaming of the healthiest, tastiest al fresco meal: summer salads. 

Summer Salads | Hurry The Food Up

We’ve rounded up 77 of the best, from summer salads for a crowd to impress at your summer barbecue, to refreshing summer salads for a quick lunch on a warm afternoon. 

Salads often get an undeserved bad rap: that they’re boring, tasteless, the sad preserve of people stuck in hopeless diets.

This just isn’t true, and these salads prove it. 

These easy salad recipes are full of fresh, seasonal ingredients and are rich in flavour.

There are also loads of salads for weight loss that are as tasty as they are filling. No crying into a bowl of lettuce leaves here!

Despite this, we know not everybody loves every salad.

So, we’ve included plenty of different types of salad: from green salad recipes full of fresh veggies like this kale salad, to salads with fruit dressing like this strawberry and rocket salad

So, without further ado, are our 77 best summer salads for this time of year! 

Make sure you scroll right to the bottom if you’re looking for extra high-protein sporty salads! We have an extra section of salads designed for active people with the right amounts of calories and protein.

Green Salads

Healthy Egg Salad

Check out the recipe here
5 from 4 votes
Protein: 24g
Calories: 446kcal
Ready in:20 minutes
Recipe by: Abril Macías

Bonus: high protein, light but filling

Looking to up your salad game? Try this healthy egg salad recipe with quinoa and beets – the perfect weight loss lunch!

Superfood Salad with Kale and Blueberries - Epic Summer Salads | Hurry The Food Up

Superfood Salad with Kale and Blueberries

Check out the recipe here

Protein: 7g
Calories: 214kcal
Ready in: 15 minutes
Recipe by: HoorahToHealth
Bonus: high in antioxidants, high in fibre

This Superfood Salad with Kale and Blueberries is easy to make and is ready in just 15 minutes! This is the easy way to eat kale. It is loaded with healthy ingredients and is full of flavor.

Easy Pear and Walnut Salad Recipe with Orange Dressing

Check out the recipe here
4.83 from 28 votes
Protein: 6g
Calories: 372kcal
Ready in:10 minutes
Recipe by: HurryTheFoodUp

Bonus: vegan, high in fibre

A beautifully crunchy salad with a mix of rocket leaves, dried fruits, pear and walnuts set this salad above the competition. Use the best quality olive oil you can find – it makes all the difference! And it’s vegan too!

Avocado Tomato Salad – A perfect summer salad

Check out the recipe here
5 from 14 votes
Protein: 7g
Calories: 374kcal
Ready in:8 minutes
Recipe by: Dave

Bonus: creamy, healthy fats, vegan

This creamy avocado tomato salad is healthy and delicious, perfect for adding to a weight loss meal plan, or just as your new favourite go-to lunch! Heirloom tomatoes or cherry tomatoes work well in this simple salad.

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Lemon and Kale Salad - Epic Summer Salads | Hurry The Food Up

Lemon and Kale Salad

Check out the recipe here

Protein: 8g
Calories: 278kcal
Ready in: 10 minutes
Recipe by: VeggiesDontBite
Bonus: superfood, super flavourful

This lemon kale salad is not your average boring salad. It’s filled with amazing flavors and textures, and absolutely delicious! Lemon zest and massaged kale make this the kind of salad you’ll want to want to eat daily!

Epic Summer Salads - California Guacamole Salad | Hurry The Food Up

California Guacamole Salad

Check out the recipe here

Protein: 22g
Calories: 733kcal
Ready in: 15 minutes
Recipe by: VeggiesSaveTheDay
Bonus: vegan, gluten free, nut free

Do you love chips and guacamole? This substantial California Guacamole Salad loaded with black beans, tomatoes, and crushed tortilla chips (all the good stuff) is the perfect way to make it a meal.

Epic Summer Salads - Raw Zucchini Salad | Hurry The Food Up

Raw Zucchini Salad

Check out the recipe here

Protein: 4g
Calories: 157kcal
Ready in: 10 minutes
Recipe by: WentHere8This
Bonus: raw, minimal prep

This raw Zucchini Salad recipe is marinated in fresh lemon juice, olive oil and garlic and chili, and served with crunchy toasted chickpeas, sweet roasted corn and Parmesan cheese. Use veggie parmesan!

Epic Summer Salads - Heart of Palm Salad | Hurry The Food Up

Hearts of Palm Salad

Check out the recipe here

Protein: 2g
Calories: 136kcal
Ready in: 15 minutes
Recipe by: VeggiesSaveTheDay
Bonus: just 6 ingredients, speedy prep

Easy to make in 15 minutes, light and refreshing Hearts of Palm Salad features avocado, cucumber, and cherry tomatoes in a lemon dressing.

Epic Summer Salads - Green Bean Salad with Tomatoes and Feta | Hurry The Food Up

Green Bean Salad with Tomatoes and Creamy Feta

Check out the recipe here

Protein: 5g
Calories: 162kcal
Ready in: 48 minutes
Recipe by: MarcellinaInCucina
Bonus: serve warm or cold, homemade dressing

This Green Bean Salad with tomatoes and creamy feta is made with fresh green beans, cherry or grape tomatoes, and creamy Danish feta. The salty feta complements the juicy tomatoes! A tangy dressing brings the salad together. Serve it warm or cold for an easy side dish!

Epic Summer Salads - Creamy Vegan Kale Salad | Hurry The Food Up

Creamy Vegan Kale Salad

Check out the recipe here

Protein: 6g
Calories: 165kcal
Ready in: 30 minutes
Recipe by: MyQuietKitchen
Bonus: gluten free, superfood

This creamy vegan kale salad is full of color and nutrition. Enjoy as a side dish or add beans and grains for an entree salad. Free from oil, gluten, and nuts, with savory flavors of lemon, miso, and garlic. Ready in 30 minutes!

Epic Summer Salads - Crunchy Asian Salad | Hurry The Food Up

Crunchy Asian Salad

Check out the recipe here

Protein: 2g
Calories: 289kcal
Ready in: 8 minutes
Recipe by: SmartyPantsKitchen
Bonus: sweet and tangy, picnic perfect

 Crisp iceberg lettuce with waterchestnuts, green onion, crunchy chow mein noodles served with a sweet and tangy no mayonnaise dressing. 

Epic Summer Salads - Refreshing Spring Salad | Hurry The Food Up

Refreshing Spring Salad

Check out the recipe here

Protein: 2g
Calories: 86kcal
Ready in: 10 minutes
Recipe by: GatheringDreams
Bonus: perfect side, edible flowers

This spring salad is colorful and vibrant, bursting with fresh seasonal ingredients to brighten up your day. Asparagus, lamb’s lettuce, crunchy radishes, and spring onions are brought together by a simple lemon dressing. A perfect elegant and pretty side dish for your table!

Epic Summer Salads - Roasted Beet and Goat Cheese Salad| Hurry The Food Up

Roasted Beet Salad with Goat Cheese

Check out the recipe here

Protein: 6g
Calories: 247kcal
Ready in: 60 minutes
Recipe by: UrbanFarmie
Bonus: light and refreshing, meal prep friendly

This refreshing roasted beet salad has goat cheese, arugula, pistachios, and grapefruits drizzled with a refreshing citrus vinaigrette. Perfect summertime salad!

Epic Summer Salads - Spinach Caprese Salad | Hurry The Food Up

Spinach Caprese Salad

Check out the recipe here

Protein: 11g
Calories: 189kcal
Ready in: 10 minutes
Recipe by: TaoOfSpice
Bonus: gluten free, super speedy

This spinach Caprese salad takes a well-loved summer salad up a notch with the addition of fresh greens and a flavorful vinaigrette. Perfect for a weeknight dinner or as a take-along dish to your next gathering, this salad is quick and easy, vegetarian, and gluten-free.

Epic Summer Salads - Vegan Wilted Spinach Salad with Tahini Dressing| Hurry The Food Up

Vegan Wilted Spinach Salad with Tahini Dressing

Check out the recipe here

Protein: 6g
Calories: 145kcal
Ready in: 15 minutes
Recipe by: MyVeganMinimalist
Bonus: gluten free, vegan

This wilted vegan spinach salad is the BOMB! Drizzled with the ultimate tahini dressing for the perfect mix of flavours.

Fruit Salads and Salads with Fruit Dressings

Couscous & Pear Salad with Goat’s Cheese

Check out the recipe here
5 from 1 vote
Protein: 18g
Calories: 438kcal
Ready in:22 minutes
Recipe by: Abril Macías

Bonus: high fibre, wholemeal carbohydrate

After a salad recipe that actually fills you up? Try our Couscous & Pear Salad! It’s high protein, high fibre & low fat! It’s also full of fresh produce, seasonal to summer!

Epic Summer Salads - Strawberry and Rocket Salad | Hurry The Food Up

Strawberry and Rocket Salad

Check out the recipe here

Protein: 11g
Calories: 389kcal
Ready in: 20 minutes
Recipe by: KnifeAndSoul
Bonus: high in vitamin C, sweet and nutty flavours

A delicious and simple summer salad made with fresh strawberries, rocket/arugula, red onion, and feta served with a balsamic dressing.

High Fibre Avocado Citrus Salad with Feta

Check out the recipe here
5 from 3 votes
Protein: 15g
Calories: 384kcal
Ready in:10 minutes
Recipe by: Abril Macías

Bonus: high in fibre, zesty

After something different for lunch? Try this avocado and citrus salad with feta – it’s sweet, sour & packs a punch! If you don’t like grapefruit, try mandarin oranges instead! This is one of our favourite quick lunches in the summer months.

Watermelon and Feta Salad

Check out the recipe here
4.75 from 4 votes
Protein: 15g
Calories: 368kcal
Ready in:10 minutes
Recipe by: Cristina Parés & HurryTheFoodUp

Bonus: seasonal, sweet and tangy

This exceptionally quick and easy watermelon and feta salad is also incredibly tasty – and we even include a guide to picking the right watermelon!

Epic Summer Salads -Burrata Peach Salad | Hurry The Food Up

Burrata Peach Salad

Check out the recipe here

Protein: 5g
Calories: 246kcal
Ready in: 5 minutes
Recipe by: TheAlmondEater
Bonus: seasonal fruit, seriously speedy

Need to use up ripe peaches? This 5-minutes Burrata Peach Salad is the way to go! Mixed greens topped with fresh peaches, basil, burrata, and a simple balsamic glaze create this light and fresh salad recipe.

Epic Summer Salads - Cantaloupe Arugula Salad with Poppy Seed Dressing| Hurry The Food Up

Cantaloupe Arugula Salad with Poppy Seed Dressing

Check out the recipe here

Protein: 1g
Calories: 124kcal
Ready in: 15 minutes
Recipe by: FlavourAndSavour
Bonus: fruit dressing, gluten free

This Cantaloupe Arugula Salad is a simple spring or summertime salad of cantaloupe, arugula and red onion, tossed in a creamy sweet Poppy Seed dressing.

Epic Summer Salads - Quinoa Black Bean Salad with Peaches| Hurry The Food Up

Quinoa Black Bean Salad with Peaches

Check out the recipe here

Protein: 4g
Calories: 210kcal
Ready in: 35 minutes
Recipe by: FlavourAndSavour
Bonus: sweet peach vinaigrette, vegan

A quinoa black bean salad with a difference! Sweet, juicy peaches with crunchy red pepper, nutty quinoa and creamy mild black beans makes this quinoa salad one you’ll want to make on repeat! Add smoked paprika pumpkin seeds and toss with a sweet peach vinaigrette for extra layers of flavour!

Epic Summer Salads - Summery Strawberry Cucumber Salad| Hurry The Food Up

Summery Strawberry Cucumber Salad

Check out the recipe here

Protein: 6g
Calories: 378kcal
Ready in: 10 minutes
Recipe by: SomebodyFeedSeb
Bonus: vegan, seasonal produce

When the temperatures are soaring and the days are long, there’s nothing better than a fresh and light salad for lunch served in your garden or balcony! One of our all-time favourites is a Summery Watercress, Cucumber and Strawberry Salad with Strawberry Vinaigrette. All vegan and using the seasonal watercress and strawberries, this is a brilliant salad that simply screams British summer! Light and low in calories, we serve this salad with lots of crusty sourdough, which is simply perfect to mop up the leftover dressing!

Epic Summer Salads - Easy Refreshing Pomegranate Salad| Hurry The Food Up

Easy Refreshing Pomegranate Salad

Check out the recipe here

Protein: 3g
Calories: 232kcal
Ready in: 15 minutes
Recipe by: SourAndSweet
Bonus: super speedy, meal prep friendly

A unique delicious side dish that will decorate your dining table alongside your amazing main dishes!

Epic Summer Salads - Strawberry Spinach Salad| Hurry The Food Up

Strawberry Spinach Salad

Check out the recipe here

Protein: 5g
Calories: 252kcal
Ready in: 15 minutes
Recipe by: AVirtualVegan
Bonus: oil free, vegan

A simple, super tasty Strawberry Spinach Salad made with soft, deep green spinach, ripe juicy strawberries & buttery avocado all finished off with a fresh, oil-free, strawberry vinaigrette and some optional creamy, salty crumbles of vegan feta cheese or crunchy nuts.

Epic Summer Salads - Watermelon and Mint Salad | Hurry The Food Up

Watermelon and Mint Salad

Check out the recipe here

Protein: 5g
Calories: 188kcal
Ready in: 15 minutes
Recipe by: VeggiesDontBite
Bonus: plant based, summer flavours

This sweet watermelon salad with feta and mint is so flavorful and a perfect summer treat! It’s healthy, easy to make and a touch of optional spice. Use fresh mint for optimum flavour!

Pasta and Legume Salads

Moroccan Couscous Salad

Check out the recipe here
4.80 from 15 votes
Protein: 12g
Calories: 427kcal
Ready in:30 minutes
Recipe by: HurryTheFoodUp

Bonus: vegan, metabolism boosting

Want a salad that is more than just leaves? Try our delicious vegan Moroccan couscous salad – real fuel for a busy day! The perfect start of summer salad!

Epic Summer Salads - Rainbow Orzo Salad | Hurry The Food Up

Rainbow Orzo Salad

Check out the recipe here

Protein: 5g
Calories: 205kcal
Ready in: 25 minutes
Recipe by: FreshApron
Bonus: fresh summer produce, pasta base

Rainbow Orzo Salad is a bright and colorful salad that’s perfect for warmer weather. It’s crunchy, light and fresh. This easy pasta salad is the perfect side dish or light lunch.

Lentil Quinoa Salad

Check out the recipe here
4.88 from 8 votes
Protein: 15g
Calories: 520kcal
Ready in:27 minutes
Recipe by: Abril Macías

Bonus: creamy, healthy fats, vegan

In this superfood salad red lentils and quinoa are jazzed up with crunchy almonds, tangy olives (kalamata olives also work well) and creamy avocado.

Chickpea Avocado Salad

Check out the recipe here
4.96 from 22 votes
Protein: 17g
Calories: 458kcal
Ready in:5 minutes
Recipe by: Hauke Fox

Bonus: high protein, effortlessly tasty

​​A chickpea avocado salad!? That’s elite level health right there, and a delicious summer salad too! From just one serving you get a great amount of protein and fiber, around 20g of each!

Sprouted Mung Bean Salad

Check out the recipe here

Protein: 6g
Calories: 145kcal
Ready in: 10 minutes
Recipe by: MinistryOfCurry
Bonus: vegan, high in fibre

Delicious salad made with sprouted mung beans, diced tomatoes, cucumber, onion, garnished with cilantro and lime juice.

Epic Summer Salads - Mediterranean Bean Salad | Hurry The Food Up

Mediterranean Bean Salad

Check out the recipe here

Protein: 13g
Calories: 308kcal
Ready in: 20 minutes
Recipe by: TheRecipeWell
Bonus: high protein, packed with veg

Mediterranean Bean Salad is a fresh and healthy side dish, made with three types of beans, a delicious vinaigrette, tons of vegetables and fresh herbs. It’s perfect for potlucks and as a side dish during grilling season. Enjoy it on its own for a vegetarian meal!

Epic Summer Salads - Easy Quinoa Black Bean Salad | Hurry The Food Up

Easy Quinoa Black Bean Salad

Check out the recipe here

Protein: 8g
Calories: 262kcal
Ready in: 30 minutes
Recipe by: TheRecipeWell
Bonus: meal prep friendly, high protein

This easy quinoa black bean salad is a hearty and refreshing salad that comes together in just 30 minutes! Quinoa and black beans are tossed with fresh vegetables like cucumber, bell pepper and carrot and topped with a zesty chili lime dressing. Perfect for meal prep, potlucks and as a side during grilling season!

Epic Summer Salads - Sesame Soba Noodle Salad| Hurry The Food Up

Sesame Soba Noodle Salad

Check out the recipe here

Protein: 8g
Calories: 231kcal
Ready in: 15 minutes
Recipe by: ServedFromScratch
Bonus: gluten free, meal prep friendly

This cold soba noodle salad is packed full of veggies and flavor!

Epic Summer Salads - Summer Farro Salad with Lemon Vinaigrette | Hurry The Food Up

Summer Farro Salad with Lemon Vinaigrette

Check out the recipe here

Protein: 8g
Calories: 734kcal
Ready in: 15 minutes
Recipe by: CleanGreenSimple
Bonus: seasonal produce, high fibre

For a nutritious lunch, make this summer farro salad with lemon vinaigrette. It features chewy farro tossed with sweet blueberries and crunchy seasonal veggies. Top it off with the tangy and light lemon dressing for an easy vegan meal.

Epic Summer Salads - Spicy Thai Spaghetti Salad | Hurry The Food Up

Spicy Thai Spaghetti Salad

Check out the recipe here

Protein: 6g
Calories: 189kcal
Ready in: 15 minutes
Recipe by: TheViewFromGreatIsland
Bonus: twist on a pasta salad, spice to taste

This yummy Spicy Thai Spaghetti Salad is an delicious twist on a potluck classic ~ quick to prepare using common ingredients, the Asian flavors in this colorful pasta salad really pop. A flavourful twist on other pasta salads, this easy summer side salad recipe will be your go to for barbecues this season!

Epic Summer Salads - Red Lentil Pasta Salad | Hurry The Food Up

Red Lentil Pasta Salad

Check out the recipe here

Protein: 8g
Calories: 201kcal
Ready in: 17 minutes
Recipe by: InspiredEpicurean
Bonus: vegan, gluten free

A refreshing pasta salad that is both vegan and gluten-free. Packed full of fresh vegetables, spices, and ready in a flash, you’ll love the full flavor of this plant-based pasta salad.

Epic Summer Salads - Asparagus Pasta Salad | Hurry The Food Up

Asparagus Pasta Salad

Check out the recipe here

Protein: 8g
Calories: 306kcal
Ready in: 25 minutes
Recipe by: BeyondTheChickenCoop
Bonus: seasonal asparagus, meal prep friendly

Orzo pasta with fresh asparagus and tomatoes with a light lemony vinaigrette.This one of the easiest, speediest of all pasta salad recipes!

Epic Summer Salads - Vegan Couscous Salad with Tofu| Hurry The Food Up

Vegan Couscous Salad with Tofu

Check out the recipe here

Protein: 13g
Calories: 295kcal
Ready in: 15 minutes
Recipe by: TwoCityVegans
Bonus: vegan, eat warm or cold

This light and fluffy vegan couscous salad with tofu is loaded with fresh and flavorful salad ingredients and a simple lemon juice dressing – perfect as a refreshing side dish or light main meal.

Epic Summer Salads - Marinated Cucumber Salad | Hurry The Food Up

Marinated Cucumber and White Bean Salad

Check out the recipe here

Protein: 6g
Calories: 116kcal
Ready in: 10 minutes
Recipe by: ThePowderedApron
Bonus: perfect meal prep, great textures

Crunchy cucumbers and creamy white beans are tossed with feta, capers, sun-dried tomatoes, and tons
Crunchy cucumbers and creamy white beans are tossed with feta, capers, sun-dried tomatoes, and tons of fresh herbs and coated in a light dressing of sun-dried tomato oil, balsamic, and honey. This creamy cucumber salad takes just 10 minutes to prep!

Epic Summer Salads - Black Lentil Salad | Hurry The Food Up

Black Lentil Salad

Check out the recipe here

Protein: 18g
Calories: 340kcal
Ready in: 50 minutes
Recipe by: MyQuietKitchen
Bonus: vegan, oil free

With arugula, cucumber, and tomatoes plus satisfying farro, lentils, and dairy-free feta, this zesty vegan salad is a lovely lunch or light dinner any day of the week.

Epic Summer Salads - Crunchy Thai Quinoa Cabbage Salad| Hurry The Food Up

Crunchy Thai Quinoa Cabbage Salad

Check out the recipe here

Protein: 10g
Calories: 215kcal
Ready in: 30 minutes
Recipe by: MyPlantifulCooking
Bonus: vegan, super flavourful

This light and refreshing crunchy quinoa salad is paired with a flavorful creamy peanut dressing. Naturally vegan, healthy yet utterly delicious.

Epic Summer Salads - Peruvian Lima Bean Salad| Hurry The Food Up

Peruvian Lima Bean Salad

Check out the recipe here

Protein: 17g
Calories: 148kcal
Ready in: 50 minutes
Recipe by: BeyondMereSustenance
Bonus: dairy free, gluten free, high protein

Lima beans and healthy vegetables marinated in a zesty leche de tigre style sauce. It’s something of a vegan “ceviche,” a gorgeous side dish or a stand alone light meal!

Epic Summer Salads - Balinese Urab Sayur | Hurry The Food Up

Balinese Urab Sayur

Check out the recipe here

Protein: 7g
Calories: 226kcal
Ready in: 20 minutes
Recipe by: VeganPunks
Bonus: vegan, warm salad

Urab Sayur is a fragrant, warm vegetable salad with toasted coconut. It’s lovely and light, and slightly spicy. All you need is 9 ingredients and less than 25 minutes. Plus, you can switch out the cabbage and spinach for any other seasonal greens.

Epic Summer Salads - Israeli Couscous Salad | Hurry The Food Up

Israeli Couscous Cucumber Salad

Check out the recipe here

Protein: 5g
Calories: 181kcal
Ready in: 25 minutes
Recipe by: ServedFromScratch
Bonus: high in fibre, vegan

A refreshing summer salad that’s bright and light with fresh herbs and summer garden vegetables!

Epic Summer Salads - Carrot Greens Pasta Salad | Hurry The Food Up

Carrot Greens Pesto Pasta Salad

Check out the recipe here

Protein: 9g
Calories: 383kcal
Ready in: 15 minutes
Recipe by: OurPlantBasedWorld
Bonus: homemade pesto, perfect for picnics

Not only are carrots delicious and nutritious, but their greens are also edible! If you have some carrot greens kicking around, put them to good use in this cold pasta salad recipe. The pesto is flavorful and the pasta salad is perfect for a summer picnic or potluck. Give it a try!

Epic Summer Salads - White Bean Caprese Salad | Hurry The Food Up

White Bean Caprese Salad

Check out the recipe here

Protein: 12g
Calories: 227kcal
Ready in: 10 minutes
Recipe by: MrsJonesKitchen
Bonus: perfect side or main, seasonal produce

This healthy white bean caprese salad with tomatoes, basil and cannellini beans is fresh and delicious, and perfect in lunchboxes. Use fresh basil for maximum flavour!

Vegetable Salads

Epic Summer Salads - Tomato Halloumi Salad| Hurry The Food Up

Halloumi Tomato Salad

Check out the recipe here

Protein: 30g
Calories: 504kcal
Ready in: 15 minutes
Recipe by: HappyVeggieKitchen
Bonus: seasonal tomatoes, high protein

Whether you’re in need of a lunch, a light dinner, or an appetizer to impress… This tomato halloumi salad is here for you! By using fresh, deliciously ripe tomatoes you will not need much effort to make this soar. The herbs are flexible and there are endless ways to serve this to make it work for you! Use seasonal, sweet tomatoes for the best flavour.

Wedge Salad with Creamy Cashew Dressing

Check out the recipe here
5 from 1 vote
Protein: 24g
Calories: 401kcal
Ready in:20 minutes
Recipe by: Abril Macías

Bonus: meal prep friendly, high protein

Fresh, easy and delicious vegetarian wedge salad with creamy cashew dressing makes a perfect high protein lunch in a jar. Packed full of crunchy veggies, sweet corn and fresh ingredients.

Try it right away! 🙂

5 from 1 vote
Prep Time:12 minutes
Cook Time:8 minutes
Total Time:20 minutes
Servings:2
Calories:386kcal
Author: Abril Macías

Ingredients

Instructions

  • In a small pot boil quinoa with salted water until the grains puff and are fully cooked, about 8-10 minutes. Then drain and reserve.
    2 ½ tbsp quinoa
  • Meanwhile, add to the food processor the cashews, yogurt, nutritional yeast, onion powder, garlic powder, dried oregano, salt, sugar and ¼ cup of water. Process until you have a creamy and uniform dressing. If the dressing is still too thick, add a little extra water until it has the optimate thickness for you.
    4 tbsp cashews, ¾ cup low fat Greek yogurt, 2 tbsp nutritional yeast, 1 tsp onion powder, ¼ tsp garlic powder, 1 tsp oregano, dried, ½ tsp salt, ½ tsp sugar
  • Prepare chopped chives, halved cherry tomatoes, and iceberg lettuce wedges.
    2 tbsp chives, 3 oz cherry tomatoes, 1 iceberg lettuce
  • If eating right away, place the lettuce wedges in a plate and sprinkle with a little salt. Drizzle wedges with dressing and then top with quinoa, corn, tomatoes and chives.
    1 cup corn, cooked
  • If using a mason jar, in two big mason jars add in the following order: dressing, chives, cherry tomatoes, corn, cooked quinoa, lettuce wedges with a pinch of salt. Close with a lid and reserve, preferably in a cool place, until ready to eat.

NOTES

Looking for more beautiful and healthy salads?
High Fibre Avocado Citrus Salad
Hearty & Healthy Lentil Quinoa Salad
Not your standard salad Healthy Egg Salad
Roasted Sweet Potato Salad
Couscous & Pear Salad

Nutrition

Nutrition Facts
77 Epic Summer Salads (just the best easy recipes!)
Amount per Serving
Calories
386
% Daily Value*
Fat
 
13
g
20
%
Saturated Fat
 
3
g
19
%
Polyunsaturated Fat
 
3
g
Monounsaturated Fat
 
5
g
Cholesterol
 
5
mg
2
%
Sodium
 
641
mg
28
%
Potassium
 
894
mg
26
%
Carbohydrates
 
50
g
17
%
Fiber
 
8
g
33
%
Sugar
 
13
g
14
%
Protein
 
23
g
46
%
Vitamin A
 
1363
IU
27
%
Vitamin C
 
20
mg
24
%
Calcium
 
172
mg
17
%
Iron
 
4
mg
22
%
* Percent Daily Values are based on a 2000 calorie diet.
DID YOU MAKE THIS RECIPE?Tag @HurryTheFoodUp on Instagram so we can admire your masterpiece!

Protein: 10g
Calories: 254kcal
Ready in: 15 minutes
Recipe by: VeganPunks
Bonus: vegan, twist on a Thai classic

Vegan Papaya Salad, in our opinion, sums up the taste of Thailand. It’s fresh, zesty, zingy, spicy and basically a true taste sensation. Plus, it only takes 15 minutes to make!

Epic Summer Salads - Easy Mexican Street Corn Salad | Hurry The Food Up

Easy Mexican Street Corn Salad

Check out the recipe here

Protein: 4g
Calories: 147kcal
Ready in: 20 minutes
Recipe by: VeggiesDontBite
Bonus: healthy twist on street food, vegan

This Mexican street corn salad is so easy to make and the perfect dish to share with others. The flavor in this summer corn salad is amazing and goes with anything! This fresh corn salad is ready in a flash, too!

Epic Summer Salads - Summer Sweet Potato Salad | Hurry The Food Up

Summer Sweet Potato Salad

Check out the recipe here

Protein: 14g
Calories: 465kcal
Ready in: 15 minutes
Recipe by: TheAlmondEater
Bonus: high in protein and fibre, speedy to prep

This Summer Sweet Potato Salad is a welcome addition to any barbecue or backyard party. This homemade potato salad uses sautéed sweet potatoes, avocado, black beans, and a homemade spicy dressing.

Epic Summer Salads - Roasted Sweet Potato Salad with Lemon Tahini Dressing| Hurry The Food Up

Roasted Sweet Potato Salad with Lemon Tahini Dressing

Check out the recipe here

Protein: 11g
Calories: 312kcal
Ready in: 25 minutes
Recipe by: AlwaysUseButter
Bonus: meal prep friendly, homemade dressing

This Sweet Potato Feta Salad is the ultimate warming salad – peppery, salty & crunchy, with a Lemon Tahini Dressing you will want to have by the spoonful. This quick & easy salad is great as a side or main course, and perfect for your lunchbox.

Epic Summer Salads - Creamy Vegan Potato Salad | Hurry The Food Up

Creamy Vegan Potato Salad

Check out the recipe here

Protein: 3g
Calories: 198kcal
Ready in: 55 minutes
Recipe by: AlwaysUseButter
Bonus: gluten free, dairy free

Try the best easy, homemade Vegan Potato Salad! Without mayo, eggs or any dairy products it’s made creamy the traditional French way with a Dijon mustard dressing – which makes it naturally vegan, gluten free and dairy free, and full of delicious produce.

Protein: 2g
Calories: 103kcal
Ready in: 15 minutes
Recipe by: MakeItSkinnyPlease
Bonus: zesty, gluten free

Zesty and bright, this Arabic salad is a chopped salad made with fresh vegetables and classic herbs and spices. Tossed in a light olive oil and lemon vinaigrette, it’s the perfect salad to serve with a heavy dinner or as a refreshing main dish.

Epic Summer Salads - Charred Corn Avocado Salad | Hurry The Food Up

Charred Corn Avocado Salad with Red Onions

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Protein: 3g
Calories: 142kcal
Ready in: 45 minutes
Recipe by: TheDevilWearsSalad
Bonus: vegan, homemade dressing

This Charred Corn Avocado Salad with Roasted Red Onions combines all the fresh flavours of summer in a salad bowl. Sweet, smoky charred corn mixed with avocado, cherry tomatoes, roasted red onions and a lemon Dijon dressing makes it a perfect side salad for any barbecue or potluck gathering.

Epic Summer Salads - Greek Spinach Salad | Hurry The Food Up

Greek Spinach Salad

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Protein: 7g
Calories: 192kcal
Ready in: 5 minutes
Recipe by: HealthfulBlondie
Bonus: homemade vinaigrette, twist on a classic

This super fresh Greek spinach salad is dressed in a light homemade vinaigrette and topped with feta, tomatoes, bell pepper, onion, and cucumber. A fun and healthy twist on a classic!

Epic Summer Salads - Mediterranean Cucumber Salad | Hurry The Food Up

Mediterranean Cucumber Salad

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Protein: 2g
Calories: 160kcal
Ready in: 10 minutes
Recipe by: MarcellinaInCucina
Bonus: simple yet sophisticated, loads of veg

A refreshing combination of cucumber tomato and onion plus parsley and a tasty Italian dressing.

Epic Summer Salads - Fig and Goat Cheese Salad | Hurry The Food Up

Fig and Goat’s Cheese Salad

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Protein: 10g
Calories: 459kcal
Ready in: 15 minutes
Recipe by: JarOfLemons
Bonus: sweet and savoury, seasonal fruit

Craving something sweet and savory? This Fig & Goat Cheese Salad is the perfect balance for a healthy lunch or dinner recipe! Wholesome greens and roasted asparagus topped with sweet, fresh apples, figs, goat cheese, walnuts, and drizzled with the best creamy balsamic dressing!

Epic Summer Salads - Japanese Chuka Wakame Salad | Hurry The Food Up

Japanese Chuka Wakame Salad

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Protein: 1g
Calories: 31kcal
Ready in: 15 minutes
Recipe by: MyPlantifulCooking
Bonus: vegan umami taste, perfect side

This Japanese inspired wakame salad is bold, savory and umami-tasting! It is ready in 15 minutes and super easy to make. Plus, this seaweed salad is naturally vegan, and makes a great appetizer or side dish!

Epic Summer Salads - Italian Green Bean Salad | Hurry The Food Up

Italian Green Bean Salad

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Protein: 6g
Calories: 199kcal
Ready in: 30 minutes
Recipe by: TheRusticFoodie
Bonus: super simple, crowd pleaser

This marinated Italian Green Bean Salad recipe is fresh and easy! It’s tossed in a balsamic vinaigrette, cherry tomatoes, almonds, and cheese. Remember to use vegetarian parmesan! 

Epic Summer Salads - Grilled Corn Salad with Feta | Hurry The Food Up

Grilled Corn Salad with Feta Dressing

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Protein: 4g
Calories: 138kcal
Ready in: 45 minutes
Recipe by: TheRusticFoodie
Bonus: perfect for BBQ, twist on a classic

This Grilled Fresh Corn Salad recipe is fresh and easy! It’s made with roasted corn, avocado, tomatoes and tossed in a lemon feta cheese dressing.

Epic Summer Salads - Asian Cucumber Salad | Hurry The Food Up

Asian Cucumber Salad

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Protein: 1g
Calories: 59kcal
Ready in: 15 minutes
Recipe by: IHeartUmami
Bonus: perfect side salad, seasonal veg

Asian Cucumber Salad Ding Tai Fung style with honey garlic chili vinaigrette is the best Chinese cucumber salad for a hot summer!

Epic Summer Salads - Egg Zucchini Noodle Salad| Hurry The Food Up

Egg Zucchini Noodle Salad

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Protein: 10g
Calories: 391kcal
Ready in: 14 minutes
Recipe by: NataliesHealth
Bonus: high protein, super speedy

Zucchini Noodle Salad with hard-boiled eggs and spicy mustard flaxseed oil vinaigrette is perfect Summer salad. This beautiful salad is easy to make with just a few simple ingredients. It’s a delicious, healthy way to enjoy raw spiralized zucchinis!

Epic Summer Salads - Roasted Asparagus Caesar Salad | Hurry The Food Up

Roasted Asparagus Caesar Salad

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Protein: 12g
Calories: 298kcal
Ready in: 20 minutes
Recipe by: Salads4Lunch
Bonus: high protein, twist on a classic

This Roasted Asparagus Caesar Salad recipe made with a light Greek Yogurt Caesar Dressing is the perfect healthy salad! A healthy twist on a creamy caesar dressing!

Epic Summer Salads - Pineapple Cucumber Salad | Hurry The Food Up

Pineapple Cucumber Salad

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Protein: 1g
Calories: 256kcal
Ready in: 5 minutes
Recipe by: NataliesHealth
Bonus: perfect side salad, sweet and sour

Juicy and refreshing Pineapple Cucumber Salad is a super HEALTHY way to cool down this summer! Perfect side that goes so well with any dinner or BBQ!

Epic Summer Salads - Grilled Fennel Salad with Halloumi | Hurry The Food Up

Grilled Fennel Salad with Halloumi

Check out the recipe here

Protein: 14g
Calories: 364kcal
Ready in: 21 minutes
Recipe by: KetoVegetarianRecipes
Bonus: high protein, keto friendly

A grilled fennel salad with slices of grilled halloumi makes a delicious warm salad.

Epic Summer Salads - Tomato Salad with Gremolata | Hurry The Food Up

Tomato Salad with Gremolata

Check out the recipe here

Protein: 2g
Calories: 164kcal
Ready in: 45 minutes
Recipe by: EndOfTheFork
Bonus: vegan, seasonal tomatoes

A refreshing tomato salad made with summer tomatoes and a simple dressing, garnished with gremolata.

Protein: 5g
Calories: 72kcal
Ready in: 20 minutes
Recipe by: VeganPunks
Bonus: warm salad, authentic Thai recipe

This is a vegan and vegetarian friendly mushroom larb. A delicious mix of mushrooms, fresh herbs and the crunch of toasted rice!

Epic Summer Salads - Horiatiki Greek Peasant Salad | Hurry The Food Up

Horiatiki Greek Peasant Salad

Check out the recipe here

Protein: 8g
Calories: 265kcal
Ready in: 5 minutes
Recipe by: MrsJonesKitchen
Bonus: traditional Greek salad, meal prep friendly

This Greek peasant salad is a quick and easy salad that not only makes a delicious side, but is a special lunch enjoyed on it’s own. A winning combination of creamy feta and crunchy vegetables with briny olives and capers, it takes less than 10 minutes to make.

Epic Summer Salads - Green Papaya Salad | Hurry The Food Up

Green Papaya Salad

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Protein: 5g
Calories: 129kcal
Ready in: 20 minutes
Recipe by: TheFlavourBells
Bonus: vegan, sweet and sour

This is a vegan version of the regular Green papaya salad recipe. Green papaya salad is a delicious Thai salad made of shredded raw papaya as the key ingredient. It is spicy, garlicky, sweet, sour, and crunchy, all in a single bite!

⚡️ Unlock 6 more high-protein summer salads for sporty people 💪🏽

The following salads are the upgraded high-protein versions of our meals 😎

You lift weights, do sports and you need more calories? 

These locked recipes are upgraded versions of the recipes we have available on the blog: that means all of them are between 500-700kcal and contain at least 24g+ protein, many a lot more. 

To unlock them create a free account.

You’ll also get our free vegetarian 7-Day High Protein Meal Plan and our weekly veggie newsletter (from which you can unsubscribe whenever you want).

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Health benefits of these easy summer salads

The best part about all of the salads in this compilation is that they are substantial and nutritionally balanced, so you won’t feel peckish or dissatisfied an hour after lunch. 

Salads like this healthy egg salad and this halloumi and tomato salad contain 24g and 30g of protein, respectively.

That make them perfect choices for those looking to gain muscle or lose weight as they’ll keep you feeling full all afternoon.

Salads are also a great way of getting plenty of fibre into your diet since they contain so many fresh fruits and veg. Fibre is important for healthy digestion and helps cultivate good gut bacteria. 

The easy summer salads in this compilation are packed full of fresh fruits and vegetables, with a special focus on seasonal summer produce, such as the watermelon in this watermelon and feta summer salad

For more meals that have been nutritionist checked and approved have a look at our free Vegetarian 7-Day High Protein or 7-Day Weight Loss Meal Plans!

What are the five types of salad? 

The main types of salad are: green salads, pasta salads, vegetable salads, salads with fish or meat and fruit salads. 

Given that there are so many different types of salad in the world, it’s easy to incorporate a variety into your diet. As you’ve seen we’ve split this compilation by type of salad so you can search by the type you want to make! 

What are the most popular salads? 

Classic salads like the Caesar salad, the Nicoise salad and the Waldorf Salad remain ever popular on menus and in family cooking, but contemporary salads, such as those that incorporate fruit or vegan protein, like this citrus salad with feta are delicious alternatives! 

What are healthy salads? 

The healthiest salads are those that primarily consist of fresh fruit and vegetables, with a healthy balance of protein and fibre.

Try to avoid pre-made salad dressings as these are usually chock full of sugars, saturated fats and preservatives. Use a simple homemade vinaigrette or dressing instead, like this creamy cashew dressing

A Short History of Salads

While researching salads for this compilation, I started wondering about their origin. 

Apparently, the ancient Greeks, Romans, Persians and Indians all had the same idea of mixing green leaves with dressings, so perhaps the earliest salad will forever remain a mystery. 

Did you know that the Waldorf salad was created for a charity ball at the eponymous hotel in New York way back in 1896? 

Try this updated take on the classic: it’s vegan and uses a balsamic and mustard dressing rather than the traditional mayo. 

I also discovered that resistance to salads has a long history: in 1699 a man called John Evelyn published a whole discourse on salads to encourage his fellow Britons to eat more fresh, leafy greens. The book was largely ineffective at the time, and it seems that salads still have plenty of detractors today. 

But given that you’re here, reading about some of the best summer salad recipes, we trust that you’re already familiar with how great salads can taste.

Which is your favourite summer salad? Weigh in on the best summer salad recipes the comments!

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2 comments
  1. 5 stars
    Oh, wow, what a beautiful collection of delicious salads. During the summer it’s my favorite dinner dish, thank you!