Nothing beats the heat like a fresh, satisfying salad. These healthy summer salads are simple to make and full of flavor—you’re going to love them.
I enjoy salads year-round, but when temperatures rise they become my go-to meal. I aim for variety, and salads are perfect for mixing textures, colors, and nutrients.
Below I share a collection of my favorite healthy summer salads and tips for making meals the whole family will enjoy. I also use a meal-prep trick year-round that speeds assembly—check my meal-prep ideas on the blog for details.
Many of these salads work well for Trim Healthy Mama, Weight Watchers, low-carb, keto, Whole30, and Paleo approaches. I don’t list exact ingredient amounts because everyone’s nutrition needs differ—adjust portions to match your macros and tastes.
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Healthy Summer Salad Ideas
Keeping a few pantry and fridge staples makes it easy to toss together a nutritious salad any day. I always keep a variety of leafy greens and fresh raw vegetables on hand.
Other pantry staples I rely on include:
- Extra virgin olive oil (high quality)
- MCT oil
- Balsamic vinegar
- Crumbly cheeses like goat, cotija, feta, or blue
- Pepitas, walnuts, or pecans; and savory crisps like Whisps
You can substitute the greens in these salads with whatever you prefer. That said, some greens—kale, for example—bring a distinct texture and flavor that can transform a salad.
Mixed Berry Chicken Salad
As pictured:
- Mixed baby greens
- Shredded rotisserie chicken
- Fresh raspberries and blackberries
- Crumbled goat cheese
- Finely chopped pecans
I prefer a light, slightly sweet dressing on fruit-topped salads. Since I avoid refined sugar, I make a homemade sweet dressing that keeps this salad bright without added sugar.
Grilled Salmon Kale Salad
As pictured:
The base for this salad is a chopped kale recipe—tenderized kale with a bright dressing pairs perfectly with a grilled salmon fillet. Salmon adds rich flavor and beneficial omega-3s. I marinate the salmon in two parts extra virgin olive oil to one part lemon juice with salt and pepper; that same marinade works well for shrimp too.
Flank Steak Kale Salad
As pictured:
- Thinly sliced kale
- Grilled, blackened green beans
- Strips of grilled steak
Dress with extra virgin olive oil, a splash of Worcestershire sauce, salt, and pepper. A dash of balsamic or Adobo seasoning adds more depth if you like. This one’s very family-friendly—my crew enjoys the steak and green beans while I’ll add a simple side like air-fryer fries or garlic bread for them.
The Best Big Salad
Inspired by the popular “big salads” at restaurants, this is my everything-but-the-kitchen-sink salad. If it’s in my fridge, it likely ends up on top.
As pictured:
- Torn Romaine
- Sliced green and red bell peppers
- Diced cucumber
- Thinly shaved red onion
- Chopped avocado
- Hard-boiled egg
- Grilled chicken
Simple dressing: extra virgin olive oil, balsamic vinegar, garlic, salt, and pepper—easy and balanced.
Tuna Salad Salad
Tuna salad is tasty on its own, but placed on a bed of greens with extra vegetables it becomes a filling, no-sandwich meal.
As pictured:
- Sliced kale
- Sliced mini bell peppers
- Hard-boiled egg whites
- Tuna salad
If you follow a higher-fat plan, leave the yolks in. If you need to cut fat for medical or weight-loss reasons, egg whites are a lean way to boost protein and texture. When using a mayo-based salad topping, I often skip a separate dressing—the salad mix acts as the dressing for the greens.
Refreshing Watermelon Salad
Watermelon is a bright, summery addition to salad, but be mindful of portion size since it contains natural sugars.
As pictured:
- Torn hearts of Romaine
- Chopped cucumber
- Diced watermelon
- Sliced mini bell peppers
- Chicken
For those following Trim Healthy Mama principles, I drizzle a little MCT oil and lemon-infused white balsamic to avoid combining larger amounts of fat and carbs. If that’s not a concern for you, a slightly sweet vinaigrette complements the fruit nicely.
Low Carb Vietnamese Noodle Salad
This one’s a family favorite because everyone customizes their bowl. I like mine on a bed of lettuce, but you can serve it however you prefer. The mix of fresh herbs, crunchy vegetables, and savory protein makes it consistently satisfying.
Simple Greek Chicken Salad
I love the classic flavors of a Greek salad paired with grilled chicken.
As pictured:
- Chopped Romaine
- Sliced red onion
- Chopped cucumber
- Diced tomato
- Sliced black olives
- Sliced pepperoncini
- Grilled chicken
Store-bought Greek dressing works in a pinch, but I often make a fresh vinaigrette at home to keep the flavors bright.
Barbecue Chicken Salad
Bring barbecue flavors to a salad for a summery twist. Use your favorite low-carb barbecue sauce for a bold finish.
As pictured:
- Chopped Romaine
- Sliced mini red bell peppers
- Chopped cucumbers
- Shredded chicken
- Sweet and smoky low-carb barbecue sauce
The barbecue sauce usually provides enough flavor, so I skip an extra dressing. If you want something creamier, try a light sweet dressing used on fruit-topped salads.
Boursin Burger Salad
This started as a plated burger but became my favorite way to eat one—on a bed of greens with savory toppings and creamy Boursin cheese.
As pictured:
- Baby Romaine
- Fresh mozzarella
- Chopped tomatoes
- Grilled asparagus
- Grilled mushrooms
- Burger patty
- Boursin cheese
The greens get a simple dressing of extra virgin olive oil, balsamic vinegar, salt, and pepper. Asparagus and mushrooms are tossed with olive oil, salt, and garlic powder before grilling; the burger is seasoned to taste. For the family, I’ll add burger buns so everyone’s happy.
Caribbean Chicken Quinoa Salad
This build-your-own bowl is another family favorite and easy to prepare, especially when you use an Instant Pot for the chicken and quinoa. To keep it keto-friendly, skip the quinoa and roasted corn and load up on the greens and protein instead.
As pictured:
- Chopped Romaine
- Shredded Instant Pot salsa chicken
- Cilantro-lime quinoa (optional)
- Chopped tomatoes
- Chopped avocado
- Roasted corn (optional)
- Fresh cilantro and lime juice
“Hold the Bun” Chili Dog Salad
My family loves chili dogs, and this salad captures those flavors without the bun. Think coleslaw, hot dog, chili, diced onion, and a drizzle of mustard on a bed of lettuce.
As pictured:
- Chopped Romaine
- Low-carb coleslaw
- Hot dog
- Hot dog chili
- Chopped onion
- Yellow mustard
Loaded Mediterranean Salad
This Mediterranean-style salad plays up roasted red peppers, Kalamata olives, and feta. I use baby kale as a sturdy base and let the bold ingredients shine with a simple olive oil, salt, and pepper finish.
As pictured:
- Baby kale
- Sliced roasted red pepper
- Sliced tomato
- Pitted Kalamata olives
- Crumbled feta cheese
- Marinated grilled chicken
Marinated Steak Salad
I first tried this at a restaurant and loved the contrast of savory ingredients with a touch of sweet dressing. Try a dressing that blends olive oil with a little toasted sesame oil, soy sauce, ground ginger, and garlic powder for an umami-forward balance.
As pictured:
- Chopped Romaine
- Hard-boiled egg
- Sliced marinated flank steak
- Grilled onions
- Corn relish
Puerto Rican Bean Salad
This is my current favorite. As I’ve adjusted my macros over time, I developed a Caribbean-style bean salad inspired by a trip to Puerto Rico. It’s a hearty, flavorful bean mixture that dresses and complements the greens.
As pictured:
- Chopped Romaine
- Sliced mini bell pepper
- Chopped tomato
- Chopped cucumber
- Caribbean bean salad
The bean salad’s dressing is usually enough to flavor the whole bowl—no extra vinaigrette needed.
That wraps up this roundup of healthy summer salads—for now. I’m always experimenting with new combinations, so expect more salad inspiration in the future. Subscribe to the blog to be notified when I post more ideas.
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