30+ Heart-Healthy Valentine’s Day Grain Salad Recipes to Impress Your Loved Ones

Valentine’s Day is the perfect occasion to show your loved ones just how much you care, and what better way to do that than with a healthy, flavorful, and vibrant grain salad?

Whether you’re planning a romantic dinner for two or a festive gathering with friends, grain salads are a versatile and delicious option that can be both nourishing and impressive.

From nutty farro and quinoa to hearty barley and spelt, these salads offer the ideal blend of textures and flavors that make them perfect for the occasion.

In this blog post, we’ve curated a collection of 30+ Valentine’s Day grain salad recipes that will not only delight your taste buds but also add a splash of color and love to your table.

With a wide range of ingredients—like sweet roasted vegetables, tangy dressings, and fresh herbs—each recipe is crafted to bring out the best of seasonal ingredients while keeping things light, healthy, and full of romance.

Whether you’re a fan of hearty grains, vibrant fruits, or savory accents, there’s a grain salad here for every palate.

Let’s dive into these delicious recipes and make your Valentine’s Day celebration one to remember!

30+ Heart-Healthy Valentine’s Day Grain Salad Recipes to Impress Your Loved Ones

This Valentine’s Day, skip the traditional heavy meals and opt for something light, fresh, and full of love with these 30+ grain salad recipes.

Packed with heart-healthy grains, colorful vegetables, and bold flavors, these salads are the perfect way to show appreciation for both your loved ones and your health.

Easy to prepare, customizable, and delicious, they offer something special for every type of celebration, whether you’re preparing a cozy dinner for two or hosting a fun get-together with friends.

No matter which recipe you choose, each bite will be a testament to your care and creativity.

So, this Valentine’s Day, let love fill your kitchen and your heart as you create unforgettable dishes that nourish both the body and soul.

Heart Beet Farro Salad with Goat Cheese and Walnuts

This vibrant farro salad is perfect for Valentine’s Day with its stunning ruby-red beets and creamy goat cheese. The chewy farro, earthy beets, and crunchy walnuts create a beautiful medley of textures and flavors. The tangy vinaigrette adds a zesty touch, making this salad a truly memorable dish for your special dinner.

Ingredients:

• 1 cup farro, cooked
• 2 medium beets, roasted and diced
• 1/2 cup goat cheese, crumbled
• 1/3 cup walnuts, toasted
• 2 cups arugula
• 3 tbsp olive oil
• 1 tbsp balsamic vinegar
• 1 tsp Dijon mustard
• 1 tsp honey
• Salt and pepper to taste

Instructions:

1. In a small bowl, whisk together olive oil, balsamic vinegar, Dijon mustard, honey, salt, and pepper to create the vinaigrette.
2. In a large bowl, combine cooked farro, roasted beets, and arugula.
3. Drizzle the vinaigrette over the salad and toss gently.
4. Sprinkle the crumbled goat cheese and toasted walnuts on top.
5. Serve immediately and enjoy a colorful, heartwarming meal.

The Heart Beet Farro Salad is more than just a dish; it’s a celebration of love and health. With its vivid colors and well-balanced flavors, this salad is sure to impress your Valentine while showing them you care.

Pomegranate and Quinoa Love Bowl

Bursting with the bright flavors of pomegranate and the nutty goodness of quinoa, this love bowl is a feast for both the eyes and the palate. The addition of fresh mint and a citrusy dressing makes it refreshing, while almonds add a satisfying crunch. It’s a light yet fulfilling dish that symbolizes the vibrancy of your love.

Ingredients:

• 1 cup quinoa, cooked and cooled
• 1/2 cup pomegranate seeds
• 1 orange, segmented
• 1/4 cup slivered almonds, toasted
• 1/4 cup fresh mint leaves, chopped
• 2 tbsp olive oil
• 1 tbsp lemon juice
• 1 tbsp orange juice
• 1 tsp maple syrup
• Pinch of salt

Instructions:

1. In a small bowl, whisk olive oil, lemon juice, orange juice, maple syrup, and a pinch of salt to make the dressing.
2. In a large bowl, mix quinoa, pomegranate seeds, orange segments, almonds, and mint.
3. Pour the dressing over the salad and toss to combine.
4. Serve chilled or at room temperature, garnished with additional mint leaves.

The Pomegranate and Quinoa Love Bowl is the perfect balance of sweet, tart, and nutty flavors, making it a delightful addition to your Valentine’s Day menu. Its refreshing taste and beautiful presentation will leave a lasting impression on your loved one.

Wild Rice and Berry Romance Salad

This Wild Rice and Berry Romance Salad is as enchanting as it sounds. Combining the nutty texture of wild rice with the sweetness of berries and the creaminess of feta, this dish captures the essence of love. A honey-lime dressing ties it all together, making it a standout feature of your Valentine’s celebration.

Ingredients:

• 1 cup wild rice, cooked
• 1/2 cup strawberries, sliced
• 1/2 cup blueberries
• 1/4 cup feta cheese, crumbled
• 1/4 cup pecans, toasted
• 2 cups baby spinach
• 3 tbsp olive oil
• 1 tbsp lime juice
• 1 tsp honey
• Salt and pepper to taste

Instructions:

1. In a small bowl, whisk together olive oil, lime juice, honey, salt, and pepper to prepare the dressing.
2. In a large bowl, combine wild rice, strawberries, blueberries, and spinach.
3. Drizzle the dressing over the mixture and toss gently.
4. Top with crumbled feta and toasted pecans.
5. Serve immediately for a truly romantic culinary experience.

The Wild Rice and Berry Romance Salad is a harmonious blend of flavors and textures that’s sure to charm your Valentine. Its sweetness and wholesome ingredients make it a thoughtful and delicious addition to your special day.

Barley and Cranberry Bliss Salad

This Barley and Cranberry Bliss Salad brings together the nutty chewiness of barley with the sweet-tart burst of dried cranberries. Tossed with a light orange-honey dressing and topped with pistachios, this salad exudes sophistication and romance, perfect for sharing on Valentine’s Day.

Ingredients:

• 1 cup pearl barley, cooked and cooled
• 1/3 cup dried cranberries
• 1/4 cup pistachios, shelled and chopped
• 2 cups mixed greens
• 1/4 cup feta cheese, crumbled
• 2 tbsp orange juice
• 1 tbsp honey
• 1 tsp apple cider vinegar
• 2 tbsp olive oil
• Salt and pepper to taste

Instructions:

1. In a small bowl, whisk together orange juice, honey, apple cider vinegar, olive oil, salt, and pepper to create the dressing.
2. In a large bowl, combine barley, cranberries, mixed greens, and feta cheese.
3. Drizzle the dressing over the salad and toss gently to combine.
4. Sprinkle chopped pistachios on top just before serving.

The Barley and Cranberry Bliss Salad offers a blend of comforting textures and bright flavors. Its festive appearance and wholesome ingredients make it a thoughtful dish to prepare for your Valentine’s Day celebration.

Couscous Cupid’s Delight with Roasted Veggies

Couscous Cupid’s Delight is a warm and inviting grain salad featuring fluffy couscous, roasted vegetables, and a hint of Mediterranean zest. Topped with a lemony tahini dressing, this salad is a heartwarming choice to delight your Valentine while keeping the meal light yet satisfying.

Ingredients:

• 1 cup couscous, cooked
• 1 cup roasted vegetables (zucchini, bell peppers, and cherry tomatoes)
• 1/4 cup Kalamata olives, sliced
• 1/4 cup parsley, chopped
• 2 tbsp tahini
• 2 tbsp lemon juice
• 1 tbsp olive oil
• 1 tsp garlic powder
• Salt and pepper to taste

Instructions:

1. In a small bowl, whisk together tahini, lemon juice, olive oil, garlic powder, salt, and pepper to create the dressing. Add water to thin if needed.
2. In a large bowl, mix couscous, roasted vegetables, olives, and parsley.
3. Drizzle the tahini dressing over the salad and toss until well coated.
4. Serve warm or at room temperature, garnished with additional parsley if desired.

Couscous Cupid’s Delight is a comforting and flavorful salad that’s perfect for a romantic Valentine’s Day meal. The roasted vegetables and tangy dressing add depth, ensuring this dish will be remembered long after the holiday ends.

Freekeh and Strawberry Hearts Salad

The Freekeh and Strawberry Hearts Salad is a playful and delicious addition to your Valentine’s Day menu. Nutty freekeh provides a hearty base, while juicy strawberries and crunchy almonds create a delightful contrast. Finished with a balsamic glaze, this salad offers a perfect balance of flavors and textures.

Ingredients:

• 1 cup freekeh, cooked and cooled
• 1/2 cup strawberries, sliced into heart shapes
• 1/4 cup almonds, sliced and toasted
• 2 cups baby spinach
• 2 tbsp balsamic glaze
• 1 tbsp olive oil
• Salt and pepper to taste

Instructions:

1. In a large bowl, combine cooked freekeh, sliced strawberries, spinach, and almonds.
2. Drizzle olive oil and balsamic glaze over the salad.
3. Season with salt and pepper to taste, and toss gently to mix.
4. Serve immediately, with a drizzle of extra balsamic glaze for decoration.

The Freekeh and Strawberry Hearts Salad is not only visually stunning but also deliciously wholesome. Its heart-shaped strawberries add a romantic touch, making it a sweet yet nutritious way to celebrate Valentine’s Day.

Lemon and Herb Millet Salad with Roasted Red Peppers

This Lemon and Herb Millet Salad offers a refreshing, light, and zesty option for Valentine’s Day. The fluffy millet paired with the smokiness of roasted red peppers and the tang of fresh lemon creates a harmonious dish. The fresh herbs add a touch of brightness, making this salad a perfect side dish for a romantic evening.

Ingredients:

• 1 cup millet, cooked
• 2 roasted red peppers, sliced
• 1/4 cup fresh parsley, chopped
• 1/4 cup fresh basil, chopped
• 2 tbsp lemon juice
• 2 tbsp olive oil
• 1 tsp lemon zest
• Salt and pepper to taste

Instructions:

1. In a small bowl, whisk together lemon juice, olive oil, lemon zest, salt, and pepper.
2. In a large bowl, combine the cooked millet, roasted red peppers, parsley, and basil.
3. Drizzle the lemon dressing over the salad and toss gently.
4. Serve immediately or chill in the refrigerator for 30 minutes to let the flavors meld.

The Lemon and Herb Millet Salad is light, bright, and perfect for any romantic meal. Its refreshing flavors and fragrant herbs make it a vibrant addition to your Valentine’s Day table, offering a balance of flavors that is sure to impress.

Spicy Brown Rice and Mango Tango Salad

The Spicy Brown Rice and Mango Tango Salad is a tropical-inspired dish with a kick of heat, making it a fun and bold addition to your Valentine’s Day celebration. The sweet mango, crunchy vegetables, and spicy rice are tossed in a tangy dressing, creating a dynamic and exciting flavor profile that’s perfect for the occasion.

Ingredients:

• 1 cup brown rice, cooked
• 1 ripe mango, diced
• 1/2 cup red bell pepper, diced
• 1/4 cup red onion, thinly sliced
• 1/4 cup cilantro, chopped
• 2 tbsp lime juice
• 1 tbsp olive oil
• 1 tsp chili flakes (or to taste)
• Salt to taste

Instructions:

1. In a small bowl, whisk together lime juice, olive oil, chili flakes, and salt.
2. In a large bowl, combine the cooked brown rice, diced mango, red bell pepper, red onion, and cilantro.
3. Drizzle the dressing over the salad and toss to combine.
4. Serve immediately or refrigerate for 30 minutes to allow the flavors to meld.

The Spicy Brown Rice and Mango Tango Salad is a bold and exciting dish, perfect for a Valentine’s Day meal with a little extra kick. The sweetness of mango paired with the spice of chili creates a memorable flavor combination that will make your celebration unforgettable.

Couscous and Roasted Sweet Potato Valentine Salad

The Couscous and Roasted Sweet Potato Valentine Salad is a cozy and comforting dish that brings warmth and love to your Valentine’s Day table. The nutty couscous pairs perfectly with the caramelized sweet potatoes, while the kale adds a touch of heartiness. The maple tahini dressing gives the salad a creamy and slightly sweet finish.

Ingredients:

• 1 cup couscous, cooked
• 2 medium sweet potatoes, peeled and cubed
• 2 cups kale, chopped
• 1/4 cup walnuts, chopped
• 2 tbsp olive oil
• 1 tbsp maple syrup
• 2 tbsp tahini
• 1 tbsp lemon juice
• Salt and pepper to taste

Instructions:

1. Preheat the oven to 400°F (200°C). Toss the cubed sweet potatoes with olive oil, salt, and pepper, then roast for 25-30 minutes, or until golden and tender.
2. In a small bowl, whisk together maple syrup, tahini, lemon juice, salt, and pepper to create the dressing.
3. In a large bowl, combine the cooked couscous, roasted sweet potatoes, kale, and walnuts.
4. Drizzle the dressing over the salad and toss to combine.
5. Serve immediately, garnished with extra walnuts if desired.

The Couscous and Roasted Sweet Potato Valentine Salad is a comforting yet sophisticated dish that’s perfect for a cozy Valentine’s Day dinner. Its balanced flavors and nutritious ingredients make it a heartwarming choice to share with your loved one.

Quinoa and Pomegranate Love Salad

The Quinoa and Pomegranate Love Salad is a vibrant and refreshing dish that embodies the spirit of Valentine’s Day. The fluffy quinoa pairs beautifully with the juicy pomegranate seeds, offering bursts of sweetness with every bite. With a tangy lemon vinaigrette and a sprinkle of fresh mint, this salad is both a treat for the taste buds and a feast for the eyes.

Ingredients:

• 1 cup quinoa, cooked and cooled
• 1/2 cup pomegranate seeds
• 1/4 cup cucumber, diced
• 1/4 cup red onion, thinly sliced
• 2 tbsp fresh mint, chopped
• 2 tbsp lemon juice
• 2 tbsp olive oil
• 1 tsp honey
• Salt and pepper to taste

Instructions:

1. In a small bowl, whisk together lemon juice, olive oil, honey, salt, and pepper to create the vinaigrette.
2. In a large bowl, combine the quinoa, pomegranate seeds, cucumber, red onion, and fresh mint.
3. Drizzle the vinaigrette over the salad and toss gently to coat the ingredients evenly.
4. Serve immediately, or chill in the refrigerator for 30 minutes to enhance the flavors.

The Quinoa and Pomegranate Love Salad is the perfect balance of sweet, tangy, and fresh. Its festive colors and delightful textures make it a charming choice for your Valentine’s Day dinner, adding a healthy yet indulgent touch to your celebration.

Farro and Roasted Beetroot Salad with Goat Cheese

The Farro and Roasted Beetroot Salad with Goat Cheese is a deeply satisfying and earthy dish. The nutty farro and sweet roasted beets are complemented by the creamy goat cheese, making it a perfect pairing for a Valentine’s Day meal. Tossed in a tangy balsamic vinaigrette, this salad is a beautiful and nutritious option for the occasion.

Ingredients:

• 1 cup farro, cooked
• 2 medium beets, roasted and diced
• 1/4 cup goat cheese, crumbled
• 1/4 cup walnuts, toasted
• 2 tbsp olive oil
• 1 tbsp balsamic vinegar
• 1 tsp honey
• Salt and pepper to taste

Instructions:

1. Preheat the oven to 400°F (200°C). Wrap the beets in foil and roast for 30-40 minutes, or until tender. Peel and dice them once they’ve cooled.
2. In a small bowl, whisk together olive oil, balsamic vinegar, honey, salt, and pepper to create the dressing.
3. In a large bowl, combine the cooked farro, roasted beets, goat cheese, and walnuts.
4. Drizzle the dressing over the salad and toss gently.
5. Serve immediately, garnished with extra walnuts and goat cheese if desired.

The Farro and Roasted Beetroot Salad with Goat Cheese is a rich, earthy, and indulgent dish that’s perfect for a romantic Valentine’s Day meal. Its layers of flavor and texture make it a standout option for a special occasion, providing both satisfaction and elegance.

Brown Rice and Avocado Passion Salad

The Brown Rice and Avocado Passion Salad is a simple yet satisfying dish that blends heart-healthy brown rice with creamy avocado and crunchy vegetables. The zesty lime dressing adds a refreshing kick, making this salad an ideal choice for a light and nutritious Valentine’s Day treat.

Ingredients:

• 1 cup brown rice, cooked
• 1 ripe avocado, diced
• 1/2 cup cherry tomatoes, halved
• 1/4 cup red onion, diced
• 2 tbsp cilantro, chopped
• 2 tbsp lime juice
• 1 tbsp olive oil
• Salt and pepper to taste

Instructions:

1. In a small bowl, whisk together lime juice, olive oil, salt, and pepper to make the dressing.
2. In a large bowl, combine the cooked brown rice, diced avocado, cherry tomatoes, red onion, and cilantro.
3. Drizzle the dressing over the salad and toss gently to combine.
4. Serve immediately, or chill in the refrigerator for 30 minutes before serving.

The Brown Rice and Avocado Passion Salad offers a satisfying combination of creamy avocado, nutty brown rice, and zesty lime dressing. It’s a light, healthy, and delicious choice for celebrating Valentine’s Day, perfect for anyone looking for a wholesome yet flavorful dish.

Wild Rice and Cranberry Bliss Salad

The Wild Rice and Cranberry Bliss Salad is a festive, hearty dish that blends the earthy flavor of wild rice with the sweet tartness of dried cranberries. The addition of crunchy pecans and a tangy apple cider vinaigrette creates a perfect balance of flavors, making this salad ideal for a romantic and wholesome Valentine’s Day meal.

Ingredients:

• 1 cup wild rice, cooked
• 1/2 cup dried cranberries
• 1/4 cup pecans, chopped
• 1/4 cup red onion, finely diced
• 2 tbsp fresh parsley, chopped
• 2 tbsp apple cider vinegar
• 2 tbsp olive oil
• 1 tsp honey
• Salt and pepper to taste

Instructions:

1. In a small bowl, whisk together apple cider vinegar, olive oil, honey, salt, and pepper to create the dressing.
2. In a large bowl, combine the cooked wild rice, dried cranberries, pecans, red onion, and parsley.
3. Drizzle the dressing over the salad and toss gently to combine.
4. Serve immediately or refrigerate for 30 minutes to allow the flavors to meld.

The Wild Rice and Cranberry Bliss Salad is a perfect blend of sweet, tart, and nutty flavors, making it an excellent choice for a Valentine’s Day dinner. Its rich texture and vibrant color bring a sense of celebration to the table, making it a dish your loved one will remember.

Barley and Roasted Carrot Heart Salad

The Barley and Roasted Carrot Heart Salad is a warm, comforting dish that combines nutty barley with the sweet flavor of roasted carrots. The addition of fresh spinach and a light Dijon mustard dressing makes it both hearty and refreshing. This salad is ideal for a cozy Valentine’s Day meal, offering both warmth and nutrition.

Ingredients:

• 1 cup barley, cooked
• 2 large carrots, peeled and sliced
• 2 cups fresh spinach, chopped
• 1/4 cup feta cheese, crumbled
• 2 tbsp olive oil
• 1 tbsp Dijon mustard
• 1 tbsp red wine vinegar
• Salt and pepper to taste

Instructions:

1. Preheat the oven to 400°F (200°C). Toss the sliced carrots with olive oil, salt, and pepper, then roast for 20-25 minutes until tender.
2. In a small bowl, whisk together Dijon mustard, red wine vinegar, salt, and pepper to create the dressing.
3. In a large bowl, combine the cooked barley, roasted carrots, spinach, and feta cheese.
4. Drizzle the dressing over the salad and toss gently to combine.
5. Serve immediately, garnished with extra feta if desired.

The Barley and Roasted Carrot Heart Salad is a warm and earthy dish that feels like a cozy hug in a bowl. With its blend of sweet roasted carrots and hearty barley, this salad is the perfect choice for a comforting Valentine’s Day meal, providing both flavor and nourishment in every bite.

Spelt and Roasted Brussels Sprout Romance Salad

The Spelt and Roasted Brussels Sprout Romance Salad is a deliciously hearty and savory dish that combines nutty spelt with the deep flavors of roasted Brussels sprouts. The addition of crispy bacon, fresh thyme, and a balsamic reduction dressing makes this salad an indulgent and flavorful choice for Valentine’s Day.

Ingredients:

• 1 cup spelt, cooked
• 2 cups Brussels sprouts, trimmed and halved
• 1/4 cup crispy bacon bits
• 2 tbsp fresh thyme, chopped
• 2 tbsp olive oil
• 1 tbsp balsamic vinegar
• 1 tsp maple syrup
• Salt and pepper to taste

Instructions:

1. Preheat the oven to 400°F (200°C). Toss the halved Brussels sprouts with olive oil, salt, and pepper, then roast for 20-25 minutes until crispy and tender.
2. In a small bowl, whisk together balsamic vinegar, maple syrup, salt, and pepper to make the dressing.
3. In a large bowl, combine the cooked spelt, roasted Brussels sprouts, crispy bacon, and fresh thyme.
4. Drizzle the balsamic dressing over the salad and toss gently to combine.
5. Serve immediately, garnished with extra thyme and bacon if desired.

The Spelt and Roasted Brussels Sprout Romance Salad is a flavorful, satisfying dish with a perfect balance of savory and sweet notes. Its rich, earthy ingredients make it a bold and romantic option for Valentine’s Day, and the crispy bacon and fresh thyme elevate the flavors to create a truly memorable meal.

Note: More recipes are coming soon!