24+ Easy and Healthy Summer Lunch Salad Recipes to Keep You Cool and Satisfied

Summer is here, and with it comes the perfect opportunity to lighten up your meals.

What better way to enjoy the warm weather than by enjoying vibrant, refreshing, and nutritious salads?

Whether you’re looking for something hearty and filling or light and crisp, these 24+ Summer Lunch Salad Recipes offer something for every taste and craving.

Packed with fresh, in-season ingredients, these salads are not only delicious but also quick and easy to prepare, making them the perfect solution for those hot summer days when you want to keep things cool in the kitchen.

From leafy greens to grilled vegetables, protein-packed options, and tropical twists, there’s no shortage of flavors to explore.

Get ready to dive into a collection of fresh, healthy, and flavorful lunch ideas that will keep you satisfied all summer long!

24+ Easy and Healthy Summer Lunch Salad Recipes to Keep You Cool and Satisfied

As the summer heat rolls in, it’s the perfect time to embrace fresh, flavorful salads that are both satisfying and nutritious.

With over 24+ different salad recipes to choose from, you can easily rotate through exciting flavors and ingredients all season long.

Whether you’re craving something light and zesty or a more hearty, protein-packed meal, these summer lunch salads have you covered.

They’re simple to make, packed with seasonal produce, and perfect for enjoying solo or sharing with friends and family.

So, go ahead, try a few or all of these mouthwatering summer salad recipes — they’re guaranteed to make your summer meals healthier, tastier, and more fun.

Grilled Peach and Burrata Salad

Juicy grilled peaches meet creamy burrata in this stunning summer salad that feels indulgent but is deceptively simple.

The sweet-savory combination makes it ideal for light outdoor lunches, picnics, or even a no-fuss weeknight meal. Fresh basil and a drizzle of balsamic glaze bring brightness and depth, making every bite feel like a treat.

Ingredients:

• 3 ripe peaches, halved and pitted
• 1 tbsp olive oil
• 6 oz burrata cheese
• 4 cups arugula
• ¼ cup fresh basil leaves
• 2 tbsp toasted pine nuts
• Balsamic glaze, for drizzling
• Salt and pepper, to taste

Instructions:

1. Preheat a grill or grill pan over medium-high heat.
2. Brush peach halves with olive oil and grill cut-side down for 3–4 minutes, until charred and softened. Let cool slightly, then slice.
3. Arrange arugula on a large platter. Top with grilled peach slices, torn burrata, and fresh basil.
4. Sprinkle pine nuts on top.
5. Season with salt and pepper, then drizzle generously with balsamic glaze.

This salad strikes the perfect balance between creamy, tangy, and sweet.

It’s sophisticated enough for entertaining but quick enough for a solo lunch. Serve with crusty bread for a fuller meal or a chilled glass of white wine for a summer upgrade.

Mediterranean Chickpea Salad

A vibrant, protein-packed salad filled with colorful veggies and a zesty lemon dressing, this Mediterranean Chickpea Salad is ideal for hot days when turning on the oven is out of the question.

It’s hearty yet light, and the flavors only improve as it sits—making it great for meal prep or leftovers.

Ingredients:

• 1 can (15 oz) chickpeas, drained and rinsed
• 1 cup cherry tomatoes, halved
• 1 cucumber, diced
• ½ red onion, finely chopped
• ½ cup Kalamata olives, halved
• ½ cup feta cheese, crumbled
• 2 tbsp chopped fresh parsley
• Juice of 1 lemon
• 2 tbsp extra virgin olive oil
• 1 garlic clove, minced
• Salt and pepper, to taste

Instructions:

1. In a large bowl, combine chickpeas, tomatoes, cucumber, red onion, olives, feta, and parsley.
2. In a small bowl, whisk together lemon juice, olive oil, garlic, salt, and pepper.
3. Pour dressing over the salad and toss to coat evenly.
4. Chill for at least 15 minutes before serving to allow flavors to meld.

This salad is refreshing, satisfying, and endlessly customizable.

Add grilled chicken or tuna for extra protein, or serve it over mixed greens or couscous for a more filling meal. Its portability makes it ideal for picnics and lunchboxes.

Watermelon, Feta, and Mint Salad

This ultra-refreshing salad captures the essence of summer in every bite.

Sweet watermelon, tangy feta, and cooling mint come together in a vibrant dish that’s incredibly simple but always a crowd-pleaser. It’s hydrating, quick to assemble, and perfect for the hottest days.

Ingredients:

• 4 cups cubed seedless watermelon
• ½ cup crumbled feta cheese
• ¼ cup thinly sliced red onion
• 2 tbsp chopped fresh mint
• Juice of ½ lime
• 1 tbsp olive oil
• Pinch of sea salt

Instructions:

1. In a large bowl, combine watermelon, feta, red onion, and mint.
2. Drizzle with lime juice and olive oil.
3. Gently toss to combine without breaking up the watermelon too much.
4. Sprinkle with a pinch of sea salt just before serving.

This salad is pure summer on a plate. It’s the perfect way to cool down during a heatwave and pairs beautifully with grilled meats or seafood.

For a twist, add cucumber or swap mint for fresh basil.

Thai-Inspired Crunchy Noodle Salad

This colorful, crunchy salad is bursting with flavor and texture—crispy veggies, toasted peanuts, and crispy noodles tossed in a tangy, slightly spicy peanut dressing.

It’s a refreshing twist on traditional salads and makes for a filling, energizing summer lunch without being too heavy.

Ingredients:

• 2 cups shredded purple cabbage
• 1 cup julienned carrots
• 1 red bell pepper, thinly sliced
• ½ cup chopped cilantro
• ¼ cup chopped green onions
• 1 cup crispy chow mein noodles
• ¼ cup toasted peanuts
• Optional: grilled tofu or shredded chicken

For the Dressing:

• 3 tbsp creamy peanut butter
• 2 tbsp soy sauce
• 1 tbsp rice vinegar
• 1 tbsp lime juice
• 1 tbsp honey or maple syrup
• 1 tsp grated ginger
• 1–2 tsp Sriracha (optional for heat)
• Water to thin

Instructions:

1. Whisk all dressing ingredients together until smooth, adding water as needed for desired consistency.
2. In a large bowl, toss cabbage, carrots, bell pepper, cilantro, and green onions.
3. Add noodles and peanuts just before serving to keep them crunchy.
4. Drizzle with dressing and toss gently. Top with tofu or chicken if using.

With bold flavors and a satisfying crunch, this salad is a great way to get your veggies while feeling totally satisfied.

It keeps well for a few hours, making it a great choice for packed lunches or casual entertaining.

Avocado, Corn & Black Bean Salad

This hearty, Southwest-style salad is full of summer’s best produce—sweet corn, creamy avocado, and juicy tomatoes—mixed with black beans and a lime-cilantro vinaigrette.

It’s a protein-rich, no-cook lunch that’s both nourishing and refreshing.

Ingredients:

• 1 can (15 oz) black beans, rinsed and drained
• 1 cup cherry tomatoes, halved
• 1 ripe avocado, diced
• 1 cup corn kernels (fresh, grilled, or thawed from frozen)
• ¼ cup chopped red onion
• ¼ cup chopped fresh cilantro
• Juice of 1 lime
• 2 tbsp olive oil
• Salt and pepper, to taste

Instructions:

1. In a large bowl, combine black beans, tomatoes, avocado, corn, red onion, and cilantro.
2. Drizzle with lime juice and olive oil.
3. Gently toss everything together and season with salt and pepper.
4. Serve immediately, or chill for 10–15 minutes for enhanced flavor.

This salad is filling enough to stand alone as a main course, but it also works well as a side dish for tacos or grilled meats.

The lime dressing brightens up each ingredient, making this a go-to recipe for summer picnics or backyard lunches.

Caprese Pasta Salad

Combining the classic Italian Caprese flavors with tender pasta turns this into a more substantial lunch salad.

It’s quick to prepare and perfect for a warm afternoon when you want something cool and carb-friendly, without feeling weighed down.

Ingredients:

• 8 oz cooked and cooled rotini or bowtie pasta
• 1 cup cherry tomatoes, halved
• 1 cup mini mozzarella balls (bocconcini), halved
• ¼ cup fresh basil leaves, torn
• 2 tbsp balsamic vinegar
• 3 tbsp extra virgin olive oil
• Salt and freshly ground black pepper

Instructions:

1. In a large bowl, combine the pasta, cherry tomatoes, mozzarella, and basil.
2. Drizzle with balsamic vinegar and olive oil.
3. Toss gently until everything is coated.
4. Season with salt and pepper to taste. Chill before serving, if desired.

This salad is ideal for meal prep and even improves in flavor after sitting for a few hours.

It’s light yet filling, and the combination of creamy mozzarella with sweet tomatoes and fragrant basil is always a winner. Try it with grilled shrimp or chicken on top for a more complete meal.

Grilled Chicken and Mango Salad

This tropical-inspired salad pairs tender grilled chicken with sweet mangoes, creating a vibrant contrast of flavors.

It’s fresh, juicy, and filling, with a tangy lime vinaigrette that ties everything together. Perfect for those summer days when you need something satisfying yet refreshing.

Ingredients:

• 2 boneless, skinless chicken breasts
• 1 ripe mango, peeled and diced
• 4 cups mixed greens (arugula, spinach, or a spring mix)
• ¼ red onion, thinly sliced
• ½ cucumber, sliced
• 1 avocado, diced
• 1 tbsp olive oil
• Juice of 1 lime
• Salt and pepper, to taste

For the Lime Vinaigrette:

• 2 tbsp lime juice
• 1 tbsp honey
• 1 tbsp olive oil
• 1 tsp Dijon mustard
• Salt and pepper, to taste

Instructions:

1. Preheat a grill or grill pan over medium heat. Season chicken breasts with olive oil, salt, and pepper. Grill for 6–8 minutes per side, until fully cooked. Let rest for 5 minutes, then slice into strips.
2. In a large bowl, combine mixed greens, mango, red onion, cucumber, and avocado.
3. In a small bowl, whisk together the vinaigrette ingredients.
4. Toss the salad with the dressing and top with grilled chicken.

This salad combines the smoky flavor of grilled chicken with the natural sweetness of mango and the creaminess of avocado.

It’s a fantastic choice for an easy lunch that feels both indulgent and healthy, and the lime vinaigrette brings the whole dish together.

Cucumber, Tomato, and Feta Salad

Simple yet refreshing, this salad features cool cucumber, juicy tomatoes, and tangy feta cheese, all tossed in an olive oil and herb dressing.

It’s the perfect side dish for barbecues or a light lunch on its own.

Ingredients:

• 2 cups diced cucumber
• 1 pint cherry tomatoes, halved
• ½ cup crumbled feta cheese
• ¼ red onion, thinly sliced
• 1 tbsp fresh oregano, chopped
• 2 tbsp extra virgin olive oil
• 1 tbsp red wine vinegar
• Salt and pepper, to taste

Instructions:

1. In a large bowl, combine cucumber, tomatoes, feta, onion, and oregano.
2. Drizzle with olive oil and red wine vinegar.
3. Season with salt and pepper, and toss gently to combine.
4. Serve immediately, or chill for 10–15 minutes for enhanced flavor.

This salad is all about fresh, crisp ingredients with a burst of Mediterranean flavor. It’s quick to make and pairs beautifully with grilled meats, especially lamb or chicken.

You can also add olives or a handful of chickpeas for extra protein.

Grilled Shrimp and Avocado Salad

Light but satisfying, this salad features succulent grilled shrimp, creamy avocado, and a medley of crunchy vegetables, all tossed in a citrusy dressing.

It’s a healthy, refreshing meal that’s perfect for a summer lunch, whether you’re dining outdoors or need something quick for a weekday.

Ingredients:

• 12 large shrimp, peeled and deveined
• 1 tbsp olive oil
• 1 tsp paprika
• 1 tsp garlic powder
• Salt and pepper, to taste
• 2 cups mixed salad greens
• 1 avocado, diced
• ½ red bell pepper, sliced
• 1 small cucumber, sliced
• 1 tbsp fresh cilantro, chopped

For the Citrus Dressing:

• 2 tbsp olive oil
• 2 tbsp lime juice
• 1 tbsp orange juice
• 1 tsp honey
• Salt and pepper, to taste

Instructions:

1. Preheat a grill or grill pan over medium-high heat. Toss shrimp in olive oil, paprika, garlic powder, salt, and pepper. Grill shrimp for 2–3 minutes on each side, until pink and cooked through.
2. In a large bowl, combine mixed greens, avocado, bell pepper, cucumber, and cilantro.
3. In a small bowl, whisk together the citrus dressing ingredients.
4. Toss the salad with the dressing and top with grilled shrimp.

This salad is packed with protein and healthy fats, making it a great option for a light but satisfying lunch.

The citrus dressing adds a refreshing zing that complements the sweetness of the shrimp and creaminess of the avocado. Serve it on its own or with a side of whole grain bread for a more filling meal.

Southwest Quinoa Salad

Packed with protein and fiber, this Southwest-inspired quinoa salad combines the earthy taste of quinoa with vibrant veggies, black beans, and a zesty lime dressing. It’s filling enough to be a main dish but light and fresh enough for a summer lunch.

The perfect balance of flavors will leave you feeling nourished without the heaviness.

Ingredients:

• 1 cup cooked quinoa, cooled
• 1 can (15 oz) black beans, drained and rinsed
• 1 cup corn kernels (fresh or frozen, thawed)
• 1 red bell pepper, diced
• 1 avocado, diced
• ¼ cup red onion, finely chopped
• ¼ cup chopped cilantro
• Juice of 1 lime
• 2 tbsp olive oil
• 1 tsp cumin
• 1 tsp chili powder
• Salt and pepper, to taste

Instructions:

1. In a large bowl, combine the cooled quinoa, black beans, corn, red bell pepper, avocado, red onion, and cilantro.
2. In a small bowl, whisk together the lime juice, olive oil, cumin, chili powder, salt, and pepper.
3. Pour the dressing over the salad and toss gently to combine.
4. Serve immediately or chill in the fridge for 30 minutes to enhance the flavors.

This salad is bright and zesty, offering a satisfying crunch with every bite.

It’s versatile too—you can add grilled chicken, shrimp, or even a dollop of sour cream for extra richness. It also makes for an excellent meal prep option!

Roasted Beet and Goat Cheese Salad

A stunning, colorful salad that combines the earthy sweetness of roasted beets with creamy goat cheese and crunchy walnuts, all tossed in a tangy vinaigrette.

This salad feels indulgent, but the earthy flavors and textures make it feel sophisticated yet light—a perfect option for a mid-day lunch.

Ingredients:

• 2 medium beets, peeled and roasted
• 4 cups mixed greens (arugula, spinach, or butter lettuce)
• ½ cup crumbled goat cheese
• ¼ cup toasted walnuts
• ¼ red onion, thinly sliced
• 2 tbsp olive oil
• 1 tbsp balsamic vinegar
• Salt and pepper, to taste

Instructions:

1. Preheat the oven to 400°F (200°C). Wrap the beets in foil and roast them for about 40–50 minutes, until tender. Let cool, then peel and slice into wedges.
2. In a large bowl, combine the mixed greens, roasted beets, goat cheese, walnuts, and red onion.
3. In a small bowl, whisk together the olive oil, balsamic vinegar, salt, and pepper.
4. Drizzle the vinaigrette over the salad and toss gently.

The combination of sweet roasted beets, tangy goat cheese, and crunchy walnuts makes this salad both satisfying and elegant.

It pairs beautifully with grilled meats or as a stand-alone lunch for vegetarians. The rich flavors are elevated by the balsamic vinaigrette, creating a balanced and delicious meal.

Citrus and Kale Salad with Almonds

A light and invigorating salad that blends fresh citrus with the heartiness of kale.

The almonds provide a satisfying crunch, and the citrus dressing adds a refreshing burst of flavor. It’s the perfect salad to brighten your day with a touch of summer sunshine, even when it’s not quite as warm.

Ingredients:

• 4 cups kale, stems removed and chopped
• 1 orange, peeled and segmented
• 1 grapefruit, peeled and segmented
• ¼ cup sliced almonds, toasted
• 2 tbsp olive oil
• 1 tbsp apple cider vinegar
• 1 tsp honey
• Salt and pepper, to taste

Instructions:

1. In a large bowl, massage the chopped kale with a pinch of salt for 1–2 minutes to tenderize it.
2. Add the orange and grapefruit segments, sliced almonds, and toss gently.
3. In a small bowl, whisk together the olive oil, apple cider vinegar, honey, salt, and pepper.
4. Drizzle the dressing over the salad and toss until everything is evenly coated.

This citrus and kale salad is a refreshing, vibrant dish that is perfect for summer.

The orange and grapefruit segments add a juicy sweetness, while the kale provides a nice base. The almonds bring a satisfying crunch, making each bite feel more complete. It’s light but nourishing, making it ideal for a healthy lunch.

Spicy Sriracha Shrimp Salad

If you love a little heat with your summer salad, this Spicy Sriracha Shrimp Salad is a perfect choice.

The shrimp is coated in a spicy Sriracha marinade, grilled to perfection, and paired with a fresh, crunchy salad. The creamy avocado and tangy dressing balance the heat, making this a flavorful, satisfying meal.

Ingredients:

• 12 large shrimp, peeled and deveined
• 1 tbsp olive oil
• 1 tbsp Sriracha sauce
• 1 tsp honey
• 1 tsp lime juice
• 4 cups mixed salad greens
• 1 avocado, sliced
• ½ cucumber, sliced
• 1 small carrot, julienned
• ¼ red onion, thinly sliced
• 2 tbsp cilantro, chopped

For the Dressing:

• 2 tbsp mayonnaise
• 1 tbsp lime juice
• 1 tsp Sriracha sauce
• 1 tsp rice vinegar
• Salt and pepper, to taste

Instructions:

1. In a small bowl, mix olive oil, Sriracha, honey, and lime juice. Toss shrimp in the mixture and marinate for at least 15 minutes.
2. Preheat a grill or grill pan over medium-high heat. Grill shrimp for 2–3 minutes per side until pink and cooked through.
3. In a large bowl, combine mixed greens, avocado, cucumber, carrot, red onion, and cilantro.
4. Whisk together the dressing ingredients and drizzle over the salad. Toss gently.
5. Top the salad with the grilled shrimp and serve immediately.

The spicy shrimp adds a fun, bold kick to the salad, while the creamy avocado and tangy dressing create a wonderful contrast.

This is a fantastic option for a light yet filling summer meal that packs a punch.

Greek Tabbouleh Salad

This fresh and zesty salad is a twist on the classic tabbouleh, adding a Greek flair with Kalamata olives and feta. Packed with parsley, mint, and tomatoes, it’s a bright and refreshing choice for lunch.

This salad is perfect on its own or served alongside grilled lamb or chicken.

Ingredients:

• 1 cup bulgur wheat, cooked and cooled
• 2 cups fresh parsley, chopped
• 1 cup fresh mint, chopped
• 1 cucumber, diced
• 1 cup cherry tomatoes, halved
• ½ cup Kalamata olives, pitted and halved
• ¼ cup crumbled feta cheese
• 3 tbsp olive oil
• Juice of 1 lemon
• Salt and pepper, to taste

Instructions:

1. In a large bowl, combine the cooked bulgur, parsley, mint, cucumber, tomatoes, olives, and feta.
2. Drizzle with olive oil and lemon juice.
3. Toss to combine and season with salt and pepper.
4. Serve immediately, or let the flavors meld for 30 minutes before serving.

This Greek Tabbouleh Salad is incredibly light and refreshing, with the bulgur providing a hearty base and the feta adding a nice creamy touch. It’s perfect for meal prepping or as a side dish for a summer BBQ.

The fresh herbs and tangy lemon dressing make every bite burst with flavor.

Zucchini Noodles with Pesto and Cherry Tomatoes

For a light, low-carb alternative to pasta, zucchini noodles (zoodles) take center stage in this vibrant summer salad. The creamy, herb-packed pesto is the perfect complement to the fresh, crunchy zucchini, and the juicy cherry tomatoes add a burst of sweetness.

This dish feels like comfort food but is fresh and healthy.

Ingredients:

• 2 medium zucchinis, spiralized into noodles
• 1 cup cherry tomatoes, halved
• ¼ cup pesto sauce (store-bought or homemade)
• ¼ cup Parmesan cheese, grated
• 2 tbsp pine nuts, toasted
• 1 tbsp olive oil
• Salt and pepper, to taste

Instructions:

1. In a large bowl, toss the zucchini noodles with olive oil, salt, and pepper.
2. Add the pesto sauce and mix until the noodles are well coated.
3. Gently fold in the cherry tomatoes and sprinkle with Parmesan cheese and toasted pine nuts.
4. Serve immediately, garnished with additional fresh basil, if desired.

This zoodle salad is a perfect low-carb lunch option that’s still bursting with flavor.

The creamy pesto sauce blends beautifully with the zucchini noodles, making it feel indulgent, but the veggies keep it fresh and light. It’s a fantastic choice if you’re looking for a salad that’s both satisfying and healthy!

Watermelon, Feta, and Mint Salad

This vibrant salad is a refreshing combination of sweet, juicy watermelon and tangy feta cheese, with a burst of fresh mint. It’s an incredibly simple yet flavorful dish that’s perfect for a hot summer day.

The sweet-salty contrast makes it an irresistible side dish or light lunch.

Ingredients:

• 4 cups cubed watermelon
• 1 cup crumbled feta cheese
• ¼ cup fresh mint leaves, chopped
• 1 tbsp olive oil
• Juice of 1 lime
• Salt and pepper, to taste

Instructions:

1. In a large bowl, combine the cubed watermelon, feta, and chopped mint.
2. Drizzle with olive oil and lime juice.
3. Gently toss everything together to combine.
4. Season with salt and pepper to taste and serve immediately.

This salad is as light as it is refreshing, with the sweet watermelon and salty feta creating the perfect balance.

It’s an excellent side dish for a barbecue or a light, hydrating lunch. The mint adds an unexpected, cooling touch that ties the flavors together.

Roasted Chickpea Salad with Tahini Dressing

This hearty and healthy salad features crispy roasted chickpeas paired with fresh veggies and a creamy tahini dressing.

The chickpeas provide crunch and protein, while the vegetables add freshness and color. It’s a satisfying plant-based lunch or side dish that doesn’t lack flavor.

Ingredients:

• 1 can (15 oz) chickpeas, drained and rinsed
• 1 tbsp olive oil
• 1 tsp paprika
• ½ tsp cumin
• Salt and pepper, to taste
• 4 cups mixed greens
• 1 cucumber, diced
• 1 cup cherry tomatoes, halved
• ¼ red onion, thinly sliced

For the Tahini Dressing:

• 2 tbsp tahini
• 1 tbsp lemon juice
• 1 tbsp olive oil
• 1 tbsp water (or more to thin)
• Salt and pepper, to taste

Instructions:

1. Preheat the oven to 400°F (200°C). Toss the chickpeas in olive oil, paprika, cumin, salt, and pepper. Spread them in a single layer on a baking sheet and roast for 25-30 minutes, or until crispy.
2. In a large bowl, combine the mixed greens, cucumber, cherry tomatoes, and red onion.
3. In a small bowl, whisk together the tahini dressing ingredients, adding more water to reach your desired consistency.
4. Top the salad with the roasted chickpeas and drizzle with tahini dressing. Toss gently and serve.

The crispy roasted chickpeas add a delightful crunch, while the tahini dressing provides a rich, nutty flavor that enhances the fresh veggies.

It’s a perfect plant-based lunch option that will leave you feeling full and satisfied.

Caprese Quinoa Salad

This salad combines the flavors of a classic Caprese salad with the heartiness of quinoa, creating a filling and nutritious lunch option.

The protein-packed quinoa serves as a base for fresh tomatoes, creamy mozzarella, and aromatic basil, all drizzled with balsamic glaze. It’s a perfect balance of freshness and substance.

Ingredients:

• 1 cup cooked quinoa, cooled
• 1 cup cherry tomatoes, halved
• 1 cup mozzarella balls (bocconcini or ciliegine), halved
• ¼ cup fresh basil, chopped
• 2 tbsp olive oil
• 1 tbsp balsamic vinegar
• Salt and pepper, to taste
• 1 tbsp balsamic glaze (optional)

Instructions:

1. In a large bowl, combine the cooked quinoa, cherry tomatoes, mozzarella, and basil.
2. Drizzle with olive oil, balsamic vinegar, salt, and pepper.
3. Toss gently to combine and top with a drizzle of balsamic glaze, if desired.
4. Serve immediately or chill for 10-15 minutes for a more refreshing taste.

This Caprese quinoa salad brings together the comforting flavors of a traditional Caprese salad but with the added benefit of protein from quinoa.

It’s a filling yet light option, perfect for lunch or as a side dish at summer gatherings.

Avocado and Black Bean Salad

This vibrant, nutrient-packed salad features creamy avocado, protein-rich black beans, and a medley of fresh vegetables.

Tossed in a light lime dressing, this salad is both filling and refreshing, making it perfect for a summer lunch or as a side for grilled meats.

Ingredients:

• 1 can (15 oz) black beans, drained and rinsed
• 2 ripe avocados, diced
• 1 cup corn kernels (fresh or frozen, thawed)
• 1 cup cherry tomatoes, halved
• 1 red bell pepper, diced
• ¼ cup red onion, finely chopped
• 2 tbsp fresh cilantro, chopped
• Juice of 1 lime
• 2 tbsp olive oil
• Salt and pepper, to taste

Instructions:

1. In a large bowl, combine the black beans, avocado, corn, cherry tomatoes, red bell pepper, red onion, and cilantro.
2. Drizzle with olive oil and lime juice.
3. Toss gently to combine and season with salt and pepper to taste.
4. Serve immediately, or chill in the refrigerator for 10–15 minutes for a more refreshing flavor.

This salad is a colorful and satisfying combination of creamy avocado, hearty black beans, and the sweet crunch of corn and bell pepper.

The lime dressing adds a zesty freshness, making it an ideal choice for a quick and healthy lunch.

Grilled Peach and Burrata Salad

Grilled peaches add a smoky sweetness to this creamy and savory salad.

Paired with burrata, arugula, and prosciutto, it’s a delightful balance of textures and flavors that will impress your guests or elevate your own summer lunch. The honey-balsamic drizzle adds a touch of sweetness to tie everything together.

Ingredients:

• 2 ripe peaches, halved and pitted
• 4 cups arugula
• 1 ball burrata cheese
• 4 slices prosciutto
• 2 tbsp olive oil
• 1 tbsp honey
• 1 tbsp balsamic vinegar
• Salt and pepper, to taste

Instructions:

1. Preheat the grill or grill pan over medium heat. Drizzle the peach halves with olive oil and grill for 3–4 minutes per side, until softened and slightly charred.
2. Arrange the arugula on a large plate or serving dish.
3. Tear the prosciutto into pieces and arrange on top of the arugula.
4. Place the grilled peach halves on the salad, then add the burrata cheese.
5. In a small bowl, whisk together the honey, balsamic vinegar, salt, and pepper. Drizzle over the salad just before serving.

This grilled peach and burrata salad is a perfect summer treat.

The combination of sweet peaches, creamy burrata, and savory prosciutto creates a well-balanced dish with a touch of sophistication. The honey-balsamic drizzle adds the ideal finishing touch.

Asian-Inspired Cabbage Salad with Sesame Dressing

This crunchy, flavorful salad features shredded cabbage, carrots, and bell peppers, tossed in a sesame dressing with a hint of ginger and garlic.

It’s light yet filling and packs a punch of flavor, making it a perfect option for a refreshing summer lunch or a side dish.

Ingredients:

• 4 cups shredded cabbage (green or purple)
• 1 cup shredded carrots
• 1 red bell pepper, thinly sliced
• 2 green onions, sliced
• 2 tbsp sesame seeds (toasted, if possible)

For the Sesame Dressing:

• 3 tbsp soy sauce
• 1 tbsp rice vinegar
• 1 tbsp sesame oil
• 1 tsp honey
• 1 tsp grated fresh ginger
• 1 garlic clove, minced
• Salt and pepper, to taste

Instructions:

1. In a large bowl, combine the shredded cabbage, carrots, red bell pepper, and green onions.
2. In a small bowl, whisk together the sesame dressing ingredients.
3. Drizzle the dressing over the salad and toss to coat evenly.
4. Sprinkle with toasted sesame seeds just before serving.

This Asian-inspired cabbage salad is both crunchy and flavorful, with the sesame dressing adding a rich umami flavor.

It’s a refreshing yet hearty dish that can be enjoyed on its own or paired with grilled meats or tofu for a full meal.

Grilled Chicken and Mango Salad

This tropical-inspired salad combines juicy grilled chicken with sweet mango and a variety of crisp vegetables.

The fresh lime vinaigrette adds a zesty finish, making it a perfect dish for a light yet filling summer lunch.

Ingredients:

• 2 chicken breasts, grilled and sliced
• 1 mango, peeled and diced
• 4 cups mixed greens (spinach, arugula, or romaine)
• 1 avocado, diced
• ½ cucumber, sliced
• 1 red bell pepper, diced
• 2 tbsp fresh cilantro, chopped

For the Lime Vinaigrette:

• 2 tbsp olive oil
• 1 tbsp lime juice
• 1 tsp honey
• Salt and pepper, to taste

Instructions:

1. Grill the chicken breasts over medium heat for 6–7 minutes per side until fully cooked. Let rest before slicing.
2. In a large bowl, toss together the mixed greens, mango, avocado, cucumber, red bell pepper, and cilantro.
3. Whisk together the olive oil, lime juice, honey, salt, and pepper in a small bowl.
4. Drizzle the vinaigrette over the salad and toss gently. Top with the grilled chicken slices.

This salad brings together the sweetness of mango with the richness of grilled chicken, creating a satisfying and balanced dish.

The lime vinaigrette adds a refreshing, tangy finish, perfect for a summer meal.

Spinach and Strawberry Salad with Poppy Seed Dressing

The sweetness of fresh strawberries pairs perfectly with the earthy spinach in this salad.

With a creamy, tangy poppy seed dressing and the crunch of pecans, this salad is both fresh and satisfying, making it a great choice for a summer lunch or a side dish.

Ingredients:

• 4 cups fresh spinach
• 1 cup strawberries, sliced
• ¼ cup red onion, thinly sliced
• ¼ cup toasted pecans, chopped
• ¼ cup crumbled goat cheese (optional)

For the Poppy Seed Dressing:

• 2 tbsp mayonnaise
• 1 tbsp apple cider vinegar
• 1 tbsp honey
• 1 tsp Dijon mustard
• 1 tbsp poppy seeds
• Salt and pepper, to taste

Instructions:

1. In a large bowl, toss together the spinach, sliced strawberries, red onion, toasted pecans, and goat cheese (if using).
2. In a small bowl, whisk together the mayonnaise, apple cider vinegar, honey, Dijon mustard, poppy seeds, salt, and pepper.
3. Drizzle the dressing over the salad and toss gently to coat. Serve immediately.

This spinach and strawberry salad with poppy seed dressing offers a perfect balance of sweetness, crunch, and creaminess.

The fresh fruit and tangy dressing make it ideal for a light, refreshing summer lunch.

Thai Cucumber and Carrot Salad

This simple and refreshing Thai-inspired salad is made with crisp cucumbers and crunchy carrots, dressed in a tangy lime dressing.

The addition of peanuts and cilantro gives it an extra pop of flavor, making it a great side dish or light lunch.

Ingredients:

• 2 cucumbers, thinly sliced
• 2 large carrots, julienned
• 2 tbsp fresh cilantro, chopped
• ¼ cup peanuts, chopped
• 2 tbsp green onions, sliced

For the Lime Dressing:

• 2 tbsp lime juice
• 1 tbsp soy sauce
• 1 tsp honey
• 1 tsp sesame oil
• ½ tsp red pepper flakes (optional)

Instructions:

1. In a large bowl, combine the cucumber slices, julienned carrots, cilantro, peanuts, and green onions.
2. In a small bowl, whisk together the lime juice, soy sauce, honey, sesame oil, and red pepper flakes (if using).
3. Pour the dressing over the salad and toss to coat evenly. Serve chilled.

This Thai cucumber and carrot salad is light, crunchy, and full of flavor.

The lime dressing adds the perfect tangy balance, while the peanuts give it a satisfying crunch. It’s a great option for a light lunch or as a side with grilled meats.