25+ Delicious Summer Luncheon Salad Recipes to Keep You Cool

Summer is the perfect time to embrace light, refreshing meals that nourish your body without weighing you down.

What better way to beat the heat than with a variety of vibrant and satisfying luncheon salads?

Whether you’re enjoying a quiet afternoon at home, hosting a gathering, or packing a picnic, a delicious salad can transform your meal into a vibrant, healthy, and flavorful experience.

In this post, we’ve curated a collection of over 25+ summer luncheon salad recipes that are perfect for the warmer months.

From fresh, crunchy greens to tropical fruits and protein-packed dishes, you’ll find a salad for every craving.

These recipes are designed to be easy to prepare, visually stunning, and full of fresh ingredients that celebrate the season.

25+ Delicious Summer Luncheon Salad Recipes to Keep You Cool

No matter your taste preferences, these 25+ summer luncheon salad recipes are sure to offer something for everyone.

From tangy citrus flavors to rich, creamy dressings and protein-packed options, each recipe is a delightful way to enjoy the bounties of summer.

With fresh vegetables, fruits, and lean proteins, these salads can be customized to fit your dietary preferences, whether you’re vegan, vegetarian, or just craving something light and healthy.

As the days get warmer, turn to these easy-to-make recipes for a variety of refreshing options that won’t leave you feeling sluggish.

Whether you’re packing lunch for work or looking for the perfect side dish at your next BBQ, these summer salads are designed to keep you cool, nourished, and satisfied.

Mediterranean Chickpea Salad

This vibrant salad is a celebration of Mediterranean flavors—salty feta, juicy cherry tomatoes, and briny olives mingling with hearty chickpeas.

It’s perfect for summer lunches because it’s cool, filling, and gets better as it sits, making it a great make-ahead option.

Ingredients:

• 1 (15 oz) can chickpeas, drained and rinsed
• 1 cup cherry tomatoes, halved
• 1 cucumber, diced
• 1/2 red onion, finely sliced
• 1/3 cup Kalamata olives, halved
• 1/3 cup crumbled feta cheese
• 2 tbsp chopped fresh parsley
• Juice of 1 lemon
• 2 tbsp extra virgin olive oil
• Salt and black pepper to taste

Instructions:

1. In a large bowl, combine the chickpeas, tomatoes, cucumber, red onion, and olives.
2. In a small bowl, whisk together the lemon juice, olive oil, salt, and pepper.
3. Pour the dressing over the salad and toss to coat evenly.
4. Fold in the feta and parsley just before serving.
5. Chill for 30 minutes before serving for best flavor.

This Mediterranean Chickpea Salad is a wholesome and satisfying dish that travels well, keeps its texture, and delivers bold flavor with minimal effort.

Ideal for picnics, lunches, or as a side at a summer gathering, it’s the kind of recipe that will become a go-to favorite for sunny days.

Grilled Peach and Arugula Salad

Fresh, peppery arugula meets the smoky sweetness of grilled peaches in this elegant and summery salad.

Creamy goat cheese and a drizzle of balsamic glaze bring richness and balance, making it a perfect light entrée or starter for a mid-day summer lunch.

Ingredients:

• 4 ripe peaches, halved and pitted
• 1 tbsp olive oil (for grilling)
• 5 oz baby arugula
• 1/4 cup crumbled goat cheese
• 1/4 cup toasted pecans
• 2 tbsp balsamic glaze
• Salt and freshly cracked black pepper

Instructions:

1. Brush peach halves with olive oil and grill over medium heat for about 3 minutes per side until charred and tender.
2. Slice grilled peaches into wedges.
3. In a large bowl or serving platter, arrange arugula as the base.
4. Top with grilled peaches, goat cheese, and toasted pecans.
5. Drizzle with balsamic glaze and season with salt and pepper to taste.

Grilled Peach and Arugula Salad is summer on a plate—bright, juicy, and packed with contrasting textures and flavors.

It’s light but decadent, making it a show-stopper at a garden lunch or as a starter before a more substantial main.

Lemon Herb Chicken Pasta Salad

Combining lean grilled chicken, al dente pasta, and a fresh herb-lemon vinaigrette, this hearty salad is a balanced and flavorful lunch that holds up beautifully in warm weather.

It’s protein-packed and satisfying without being heavy, and perfect for outdoor entertaining or meal prep.

Ingredients:

• 2 boneless skinless chicken breasts
• 8 oz rotini or bow-tie pasta
• 1 cup cherry tomatoes, halved
• 1/2 cup diced red bell pepper
• 1/4 cup chopped fresh basil
• 1/4 cup chopped fresh parsley
• Zest and juice of 1 lemon
• 3 tbsp olive oil
• Salt and pepper to taste

Instructions:

1. Season chicken breasts with salt and pepper and grill until cooked through. Let cool and slice into strips.
2. Cook pasta according to package instructions. Drain and rinse under cold water.
3. In a large bowl, combine pasta, cherry tomatoes, bell pepper, and herbs.
4. In a small bowl, whisk together lemon zest, lemon juice, olive oil, salt, and pepper.
5. Toss salad with dressing, then fold in grilled chicken.
6. Chill for at least 20 minutes before serving.

Lemon Herb Chicken Pasta Salad is ideal when you’re craving something light yet satisfying.

It combines freshness with substance, and the bright lemony dressing brings everything together with a summery punch. Perfect for lunch at home or as a portable picnic option.

Watermelon, Feta, and Mint Salad

This salad is a quintessential summer dish that thrives on contrast: sweet, juicy watermelon pairs perfectly with the tang of feta cheese and the cool, herbal lift of fresh mint.

It’s hydrating, light, and visually stunning—a true crowd-pleaser.

Ingredients:

• 4 cups seedless watermelon, cubed
• 1/2 cup crumbled feta cheese
• 1/4 cup fresh mint leaves, chopped or torn
• 1/4 small red onion, very thinly sliced
• Juice of 1 lime
• 1 tbsp extra virgin olive oil
• Freshly ground black pepper

Instructions:

1. In a large serving bowl, gently toss together watermelon cubes, red onion slices, and mint.
2. Drizzle lime juice and olive oil over the salad and toss again.
3. Sprinkle crumbled feta on top and finish with a few cracks of black pepper.
4. Chill for 10–15 minutes before serving.

This Watermelon, Feta, and Mint Salad is more than just a pretty dish—it’s a flavor explosion that balances sweet, salty, and tangy notes with refreshing coolness.

It’s ideal for picnics, BBQs, or a quick, elegant lunch on the patio.

Thai-Inspired Mango Noodle Salad

Bringing the vibrant flavors of Southeast Asia to your summer table, this noodle salad features sweet mango, crunchy veggies, and a zesty peanut-lime dressing.

It’s bright, exotic, and satisfying—great for a lunch that’s both energizing and refreshing.

Ingredients:

• 6 oz rice noodles
• 1 ripe mango, peeled and sliced
• 1 red bell pepper, thinly sliced
• 1/2 cup shredded carrot
• 1/4 cup chopped fresh cilantro
• 1/4 cup chopped green onions
• 1/4 cup chopped roasted peanuts

For the dressing:

• 2 tbsp peanut butter
• 1 tbsp soy sauce
• 1 tbsp lime juice
• 1 tbsp rice vinegar
• 1 tsp honey or maple syrup
• 1 tsp grated fresh ginger
• 1–2 tbsp warm water (to thin)

Instructions:

1. Cook rice noodles according to package instructions. Drain and rinse under cold water.
2. In a large bowl, combine noodles, mango, bell pepper, carrot, cilantro, and green onions.
3. In a small bowl, whisk together all dressing ingredients until smooth. Add water to reach desired consistency.
4. Toss the salad with the dressing until well coated.
5. Top with chopped peanuts and serve immediately or chill briefly.

This Thai-Inspired Mango Noodle Salad is bursting with color and layered flavors—from creamy to citrusy to nutty.

It’s a satisfying lunch that feels special, yet it comes together quickly and easily.

Summer Quinoa and Corn Salad

Packed with plant-based protein and fiber, this wholesome quinoa salad is a great option for vegetarians or anyone looking to eat light without skimping on nutrition.

Sweet corn, juicy tomatoes, and a hint of lime give it a sunny, seasonal twist.

Ingredients:

• 1 cup quinoa, rinsed
• 2 ears fresh corn, kernels removed (or 1 cup frozen and thawed)
• 1 cup cherry tomatoes, halved
• 1/2 cup black beans, rinsed and drained
• 1/4 cup chopped scallions
• 1/4 cup chopped fresh cilantro
• Juice of 2 limes
• 2 tbsp olive oil
• Salt and pepper to taste

Instructions:

1. Cook quinoa according to package instructions and let it cool completely.
2. In a large bowl, combine the cooled quinoa, corn, cherry tomatoes, black beans, scallions, and cilantro.
3. In a small bowl, whisk together lime juice, olive oil, salt, and pepper.
4. Pour the dressing over the salad and mix thoroughly.
5. Chill for 20–30 minutes before serving to allow flavors to meld.

Summer Quinoa and Corn Salad is a nourishing and adaptable dish that’s great for make-ahead lunches or sharing at gatherings.

It’s colorful, tangy, and filling enough to serve as a main, yet light enough for hot days when you want to feel refreshed and fueled.

Avocado and Black Bean Salad

This hearty and flavorful salad is a beautiful blend of creamy avocado, protein-packed black beans, and tangy lime.

It’s the perfect balance of textures and is easy to prepare, making it a go-to dish for a quick and nourishing summer lunch.

Ingredients:

• 2 ripe avocados, diced
• 1 (15 oz) can black beans, drained and rinsed
• 1 cup corn kernels (fresh or frozen)
• 1/2 red onion, finely diced
• 1/2 cup cherry tomatoes, halved
• 1/4 cup chopped cilantro
• Juice of 2 limes
• 2 tbsp olive oil
• Salt and pepper to taste

Instructions:

1. In a large bowl, combine the diced avocados, black beans, corn, red onion, tomatoes, and cilantro.
2. Drizzle the lime juice and olive oil over the ingredients and gently toss to combine.
3. Season with salt and pepper to taste, adjusting the lime juice if necessary.
4. Serve immediately, or chill in the fridge for about 20 minutes to enhance the flavors.

The Avocado and Black Bean Salad is a delicious and satisfying dish that’s packed with healthy fats, fiber, and protein.

The creamy avocado contrasts beautifully with the crisp corn and the slight heat from the lime, making it a flavorful and refreshing lunch choice for any summer day.

Cucumber, Tomato, and Dill Salad

This light and tangy salad is a refreshing side dish that’s perfect for hot days.

Crisp cucumbers, sweet tomatoes, and aromatic dill come together with a simple dressing, making it an ideal addition to any summer meal or barbecue.

Ingredients:

• 2 large cucumbers, thinly sliced
• 1 pint cherry tomatoes, halved
• 1/4 red onion, thinly sliced
• 2 tbsp fresh dill, chopped
• 1/4 cup plain Greek yogurt
• 1 tbsp lemon juice
• 1 tbsp olive oil
• Salt and pepper to taste

Instructions:

1. In a bowl, combine the cucumbers, tomatoes, red onion, and fresh dill.
2. In a separate small bowl, whisk together the Greek yogurt, lemon juice, olive oil, salt, and pepper.
3. Pour the dressing over the vegetables and toss gently to combine.
4. Chill for 10–15 minutes before serving to allow the flavors to develop.

This Cucumber, Tomato, and Dill Salad is incredibly refreshing and simple, making it a perfect side dish for summer luncheons.

The tangy yogurt dressing elevates the crisp vegetables, while the fresh dill adds a burst of flavor. It’s light, creamy, and oh-so-satisfying.

Shrimp and Avocado Salad with Mango Dressing

For a light yet protein-packed salad, this shrimp and avocado combo is a perfect choice.

Paired with a tangy mango dressing, this salad is sweet, savory, and bursting with tropical flavor—a refreshing dish that’s ideal for a summer lunch.

Ingredients:

• 1 lb cooked shrimp, peeled and deveined
• 2 ripe avocados, diced
• 1 mango, peeled and diced
• 1/4 red onion, thinly sliced
• 1 cup mixed greens (arugula, spinach, or romaine)
• 2 tbsp olive oil
• Juice of 1 lime
• Salt and pepper to taste

For the Mango Dressing:

• 1/2 ripe mango, peeled and diced
• 2 tbsp olive oil
• 1 tbsp lime juice
• 1 tbsp honey (optional)
• Salt and pepper to taste

Instructions:

1. In a small blender or food processor, combine all the mango dressing ingredients and blend until smooth. Adjust seasoning with salt, pepper, and honey (if desired) to taste.
2. In a large bowl, combine the shrimp, diced avocados, red onion, and mixed greens.
3. Drizzle with the mango dressing and toss gently to coat.
4. Serve immediately, or refrigerate for 15 minutes to allow flavors to meld.

The Shrimp and Avocado Salad with Mango Dressing is a tropical delight—sweet, creamy, and packed with fresh ingredients.

The mango dressing adds a perfect balance of sweetness and acidity, while the shrimp provides a savory contrast. This salad is a great choice for a light yet satisfying summer lunch.

Caprese Pasta Salad

This twist on the classic Caprese salad incorporates pasta, making it a perfect dish for a more filling summer lunch.

With ripe tomatoes, creamy mozzarella, fragrant basil, and a balsamic glaze drizzle, this dish is a crowd-pleaser that never goes out of style.

Ingredients:

• 8 oz cooked and cooled pasta (such as penne or fusilli)
• 2 cups cherry tomatoes, halved
• 8 oz fresh mozzarella balls (bocconcini), halved
• 1/4 cup fresh basil, torn into pieces
• 3 tbsp extra virgin olive oil
• 2 tbsp balsamic vinegar
• 1 tbsp balsamic glaze
• Salt and pepper to taste

Instructions:

1. In a large bowl, combine the cooled pasta, cherry tomatoes, mozzarella, and fresh basil.
2. Drizzle with olive oil, balsamic vinegar, and balsamic glaze, tossing gently to combine.
3. Season with salt and pepper to taste, adjusting the balsamic vinegar if necessary.
4. Serve immediately, or chill for 20-30 minutes for the flavors to meld.

The Caprese Pasta Salad is fresh, satisfying, and light enough for a summer lunch.

The combination of juicy tomatoes, mozzarella, and fragrant basil, paired with the tangy balsamic glaze, makes it an easy, go-to dish for any summer occasion.

Zucchini and Tomato Salad with Pesto Dressing

This vibrant salad is perfect for using up seasonal zucchini and tomatoes.

The creamy pesto dressing brings everything together, adding a fresh and herbaceous element that complements the vegetables beautifully.

Ingredients:

• 2 medium zucchinis, sliced thinly
• 1 pint cherry tomatoes, halved
• 1/4 cup fresh basil, chopped
• 2 tbsp pine nuts, toasted (optional)
• 1/4 cup grated Parmesan cheese

For the Pesto Dressing:

• 1/4 cup fresh basil leaves
• 2 tbsp olive oil
• 1 tbsp lemon juice
• 1/4 cup grated Parmesan cheese
• 1 garlic clove
• Salt and pepper to taste

Instructions:

1. In a small blender or food processor, combine all pesto dressing ingredients and blend until smooth.
2. In a large bowl, combine the zucchini, tomatoes, fresh basil, and pine nuts (if using).
3. Drizzle with the pesto dressing and toss gently to coat.
4. Top with grated Parmesan cheese before serving.

Zucchini and Tomato Salad with Pesto Dressing is a light, fresh, and flavor-packed option for a summer lunch.

The pesto dressing ties the flavors together perfectly, and the combination of zucchini and tomatoes makes this salad feel both seasonal and satisfying.

Grilled Vegetable and Quinoa Salad

Grilled vegetables bring a smoky flavor that pairs beautifully with the nutty quinoa.

This salad is hearty enough to serve as a main course but still light enough to keep you feeling energized during a summer afternoon.

Ingredients:

• 1 cup cooked quinoa
• 1 red bell pepper, sliced
• 1 zucchini, sliced
• 1 yellow squash, sliced
• 1 small red onion, sliced
• 1/2 cup cherry tomatoes, halved
• 1 tbsp olive oil (for grilling)
• 1/4 cup crumbled feta cheese (optional)
• 1/4 cup fresh basil, chopped
• Juice of 1 lemon
• Salt and pepper to taste

Instructions:

1. Preheat your grill or grill pan over medium heat. Brush the bell pepper, zucchini, squash, and onion with olive oil and season with salt and pepper.
2. Grill the vegetables until tender and slightly charred, about 3-4 minutes per side.
3. In a large bowl, combine the cooked quinoa and grilled vegetables.
4. Add cherry tomatoes, basil, and lemon juice, and toss to combine.
5. Top with crumbled feta cheese (if using) and serve warm or chilled.

Grilled Vegetable and Quinoa Salad is a vibrant, filling salad that combines the best of summer produce with hearty quinoa.

The smoky grilled vegetables, fresh herbs, and tangy lemon create a perfectly balanced dish that’s both nutritious and satisfying.

Panzanella Salad (Italian Bread Salad)

This classic Italian salad transforms leftover bread into a deliciously crunchy, tangy base, combined with juicy tomatoes, cucumbers, and fresh basil.

It’s a great way to use up stale bread while enjoying the bright flavors of summer.

Ingredients:

• 4 cups day-old baguette or rustic bread, cut into cubes
• 2 cups ripe tomatoes, diced
• 1 cucumber, diced
• 1/4 red onion, thinly sliced
• 1/4 cup fresh basil, torn
• 1/4 cup extra virgin olive oil
• 2 tbsp red wine vinegar
• Salt and pepper to taste

Instructions:

1. Preheat your oven to 375°F (190°C). Place the bread cubes on a baking sheet and toast in the oven for about 10–12 minutes, until golden and crispy.
2. In a large bowl, combine the toasted bread, tomatoes, cucumber, red onion, and basil.
3. In a small bowl, whisk together the olive oil, red wine vinegar, salt, and pepper.
4. Pour the dressing over the salad and toss gently to combine.
5. Let the salad sit for 10–15 minutes before serving to allow the bread to soak up the flavors.

Panzanella Salad is the perfect way to embrace summer’s bounty, especially for those who love bread. It’s refreshing, tangy, and has a wonderful mix of textures.

This is an ideal dish for a picnic or as a side for grilled meats.

Sweet Potato and Kale Salad with Tahini Dressing

This nutrient-packed salad features roasted sweet potatoes, hearty kale, and a creamy tahini dressing.

It’s satisfying yet light, full of vitamins and fiber, making it a perfect summer lunch option that will leave you feeling nourished and energized.

Ingredients:

• 2 medium sweet potatoes, peeled and cubed
• 1 tbsp olive oil
• Salt and pepper to taste
• 4 cups kale, stems removed and chopped
• 1/4 cup roasted sunflower seeds or pumpkin seeds
• 1/4 cup dried cranberries

For the Tahini Dressing:

• 3 tbsp tahini
• 1 tbsp lemon juice
• 1 tbsp olive oil
• 1 tbsp maple syrup or honey
• 2 tbsp water (to thin)
• Salt and pepper to taste

Instructions:

1. Preheat your oven to 400°F (200°C). Toss the sweet potato cubes with olive oil, salt, and pepper. Roast them on a baking sheet for about 25–30 minutes, or until tender and lightly browned.
2. While the sweet potatoes roast, massage the chopped kale with a little olive oil and a pinch of salt to soften it.
3. In a small bowl, whisk together the tahini dressing ingredients, adjusting with more water if necessary for a smooth consistency.
4. Once the sweet potatoes are done, let them cool slightly before adding to the kale.
5. Toss the sweet potatoes, kale, sunflower seeds, and cranberries with the tahini dressing.
6. Serve immediately or refrigerate for 20 minutes to enhance the flavors.

Sweet Potato and Kale Salad with Tahini Dressing is a rich and creamy salad that is both hearty and light, perfect for a fulfilling summer lunch.

The roasted sweet potatoes bring natural sweetness that pairs wonderfully with the earthy kale and creamy tahini dressing.

Spicy Thai Cucumber and Carrot Salad

If you love bold, zesty flavors, this Thai-inspired cucumber and carrot salad will hit the spot.

It’s refreshing with a little kick, featuring fresh herbs, a sweet-salty dressing, and a touch of heat from chili flakes.

Ingredients:

• 2 large cucumbers, thinly sliced
• 2 large carrots, julienned or shredded
• 1/4 cup red onion, thinly sliced
• 1/4 cup fresh cilantro, chopped
• 1/4 cup fresh mint, chopped
• 1-2 red chilies, thinly sliced (optional, for heat)

For the Dressing:

• 2 tbsp fish sauce (or soy sauce for a vegetarian version)
• 1 tbsp rice vinegar
• 1 tbsp lime juice
• 1 tbsp honey or sugar
• 1 tsp sesame oil
• 1 tsp chili flakes (or more to taste)

Instructions:

1. In a large bowl, combine the cucumbers, carrots, red onion, cilantro, mint, and red chilies.
2. In a separate bowl, whisk together the fish sauce, rice vinegar, lime juice, honey, sesame oil, and chili flakes to create the dressing.
3. Pour the dressing over the salad and toss gently to combine.
4. Let the salad sit for 10–15 minutes to allow the flavors to meld before serving.

Spicy Thai Cucumber and Carrot Salad is the perfect dish when you’re craving something tangy, spicy, and fresh.

It’s light but full of flavor, making it ideal as a side dish or a standalone salad during the summer months.

Grilled Peach and Burrata Salad

This salad combines sweet, juicy grilled peaches with creamy burrata cheese, making it a wonderfully sophisticated dish.

Topped with arugula and drizzled with a balsamic glaze, it’s an ideal summer lunch that feels both indulgent and light.

Ingredients:

• 2 ripe peaches, halved and pitted
• 1 tbsp olive oil (for grilling)
• 4 oz burrata cheese
• 4 cups arugula
• 1/4 cup fresh basil, torn
• 2 tbsp balsamic glaze
• Salt and pepper to taste

Instructions:

1. Preheat your grill or grill pan over medium heat. Brush the peach halves with olive oil.
2. Grill the peaches, cut side down, for about 3–4 minutes until grill marks appear and they soften.
3. Arrange the arugula on a platter or large bowl, and place the grilled peaches on top.
4. Tear the burrata cheese into pieces and arrange it over the peaches.
5. Sprinkle with fresh basil, drizzle with balsamic glaze, and season with salt and pepper.
6. Serve immediately while the peaches are still warm.

The Grilled Peach and Burrata Salad is a stunning combination of sweet and creamy, with the freshness of arugula balancing the rich flavors of the cheese and peaches.

The balsamic glaze adds the perfect touch of tanginess, making it an exquisite lunch option for a warm day.

Mediterranean Chickpea Salad

Packed with fiber and protein, this Mediterranean Chickpea Salad is hearty and filling, yet light and fresh.

It’s a fantastic dish to serve when you want something satisfying but not too heavy, filled with the vibrant flavors of olives, cucumber, and feta.

Ingredients:

• 1 (15 oz) can chickpeas, drained and rinsed
• 1 cucumber, diced
• 1/2 red onion, finely diced
• 1/2 cup Kalamata olives, pitted and sliced
• 1/2 cup cherry tomatoes, halved
• 1/4 cup crumbled feta cheese
• 1/4 cup fresh parsley, chopped

For the Dressing:

• 3 tbsp extra virgin olive oil
• 1 tbsp red wine vinegar
• 1 tsp dried oregano
• 1/2 tsp garlic powder
• Salt and pepper to taste

Instructions:

1. In a large bowl, combine chickpeas, cucumber, red onion, olives, tomatoes, feta, and parsley.
2. In a small bowl, whisk together the olive oil, vinegar, oregano, garlic powder, salt, and pepper.
3. Pour the dressing over the salad and toss gently to combine.
4. Serve immediately, or let it chill in the fridge for 20–30 minutes to allow the flavors to meld.

Mediterranean Chickpea Salad is bright, tangy, and satisfying, with a beautiful medley of textures.

The chickpeas provide substance, while the feta and olives bring in the saltiness and depth, making this salad perfect for a nutritious and quick summer lunch.

Asian-Inspired Cabbage Salad

This crunchy, refreshing cabbage salad is a flavor-packed dish with a tangy, slightly sweet sesame dressing.

It’s full of textures from the cabbage, carrots, and peanuts, making it a great choice for a light lunch that’s still satisfying.

Ingredients:

• 3 cups shredded green cabbage
• 2 cups shredded purple cabbage
• 1 large carrot, julienned or shredded
• 1/4 cup sliced green onions
• 1/4 cup roasted peanuts, chopped
• 1 tbsp sesame seeds
• 1/2 cup fresh cilantro, chopped

For the Dressing:

• 3 tbsp rice vinegar
• 2 tbsp soy sauce (or tamari for gluten-free)
• 1 tbsp honey or maple syrup
• 1 tbsp sesame oil
• 1 tsp grated fresh ginger
• 1/2 tsp garlic powder
• Pinch of red pepper flakes (optional)

Instructions:

1. In a large bowl, combine both cabbages, shredded carrot, green onions, peanuts, sesame seeds, and cilantro.
2. In a small bowl, whisk together all the dressing ingredients until smooth.
3. Pour the dressing over the cabbage mixture and toss well to coat.
4. Serve immediately, or let it sit for about 10–15 minutes to allow the cabbage to soften slightly and absorb the flavors.

This Asian-Inspired Cabbage Salad is full of crunch and bright, tangy flavors.

The sesame dressing gives it a rich, umami flavor, while the cabbage and carrot provide freshness and texture. It’s perfect for a light yet satisfying lunch, especially on warm summer days.

Watermelon, Feta, and Mint Salad

This sweet and savory salad combines juicy watermelon, creamy feta, and refreshing mint for a perfectly balanced dish.

It’s incredibly hydrating and light, making it a great choice for a hot summer day.

Ingredients:

• 4 cups watermelon, cubed
• 1/2 cup crumbled feta cheese
• 1/4 cup fresh mint leaves, chopped
• 1 tbsp olive oil
• 1 tbsp fresh lime juice
• Salt and pepper to taste

Instructions:

1. In a large bowl, combine the watermelon cubes, crumbled feta, and chopped mint leaves.
2. Drizzle with olive oil and lime juice, tossing gently to combine.
3. Season with a pinch of salt and a few cracks of black pepper.
4. Serve immediately, or chill in the fridge for 10-15 minutes for extra refreshing flavors.

Watermelon, Feta, and Mint Salad is light, hydrating, and bursting with summer flavor.

The sweetness of the watermelon pairs perfectly with the salty feta, and the mint adds a refreshing touch, making it a simple yet elegant choice for lunch or a side dish.

Chicken Caesar Salad with Avocado

A modern twist on the classic Caesar salad, this version includes creamy avocado and grilled chicken, turning the dish into a complete, satisfying meal.

The richness of the avocado enhances the creamy Caesar dressing, making every bite a treat.

Ingredients:

• 2 chicken breasts, grilled and sliced
• 4 cups Romaine lettuce, chopped
• 1 avocado, sliced
• 1/4 cup grated Parmesan cheese
• 1/2 cup Caesar dressing (store-bought or homemade)
• Croutons for garnish (optional)

Instructions:

1. Grill the chicken breasts until cooked through and slice them thinly.
2. In a large bowl, toss the chopped Romaine lettuce with the Caesar dressing until evenly coated.
3. Arrange the grilled chicken slices and avocado on top of the salad.
4. Sprinkle with grated Parmesan and garnish with croutons if desired.
5. Serve immediately.

The Chicken Caesar Salad with Avocado is a satisfying, creamy, and savory dish.

The grilled chicken adds protein, while the avocado brings creaminess, making this salad a filling yet fresh lunch option that feels both comforting and healthy.

Roasted Beet and Goat Cheese Salad with Orange Dressing

This vibrant salad combines earthy roasted beets, tangy goat cheese, and a citrusy orange dressing for a combination that’s both hearty and refreshing.

It’s a perfect salad for those who enjoy a mix of sweet, savory, and tangy flavors.

Ingredients:

• 2 medium beets, roasted and sliced
• 4 oz goat cheese, crumbled
• 1/4 cup walnuts, toasted
• 4 cups mixed greens (such as arugula or spinach)
• 1/4 cup fresh orange juice
• 1 tbsp olive oil
• 1 tsp Dijon mustard
• 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 them for about 45–50 minutes, until tender. Allow them to cool, then peel and slice.
2. In a large bowl, combine the roasted beets, goat cheese, toasted walnuts, and mixed greens.
3. In a small bowl, whisk together the orange juice, olive oil, Dijon mustard, honey, salt, and pepper to make the dressing.
4. Drizzle the orange dressing over the salad and toss gently to combine.
5. Serve immediately.

Roasted Beet and Goat Cheese Salad with Orange Dressing is a beautiful, sophisticated dish that’s packed with nutrients and full of flavor.

The sweetness of the roasted beets and orange dressing perfectly complements the tangy goat cheese, making this salad a wonderful choice for a summer luncheon.

Shrimp and Avocado Salad with Cilantro-Lime Dressing

This light and zesty shrimp and avocado salad is perfect for a satisfying yet refreshing lunch.

The combination of tender shrimp, creamy avocado, and the tangy cilantro-lime dressing makes this salad a crowd favorite.

Ingredients:

• 1 lb cooked shrimp, peeled and deveined
• 2 ripe avocados, diced
• 1/2 red onion, thinly sliced
• 1/4 cup fresh cilantro, chopped
• 1 cup cherry tomatoes, halved
• 4 cups mixed greens (such as arugula or spinach)

For the Cilantro-Lime Dressing:

• 3 tbsp fresh lime juice
• 2 tbsp olive oil
• 1 tbsp honey
• 1 garlic clove, minced
• 1/4 tsp ground cumin
• Salt and pepper to taste

Instructions:

1. In a large bowl, combine the shrimp, diced avocado, red onion, cilantro, cherry tomatoes, and mixed greens.
2. In a small bowl, whisk together the lime juice, olive oil, honey, garlic, cumin, salt, and pepper until smooth.
3. Drizzle the cilantro-lime dressing over the salad and toss gently to combine.
4. Serve immediately.

The Shrimp and Avocado Salad with Cilantro-Lime Dressing is light and satisfying, perfect for summer lunches.

The shrimp provide protein while the creamy avocado adds richness, and the cilantro-lime dressing ties everything together with a refreshing zing.

Summer Corn and Tomato Salad with Basil Vinaigrette

This simple yet flavorful salad celebrates the best of summer produce: fresh corn, ripe tomatoes, and fragrant basil.

The basil vinaigrette adds a burst of herbal freshness, making it a perfect side dish or light lunch.

Ingredients:

• 2 cups fresh corn kernels (about 2 ears of corn)
• 2 cups cherry tomatoes, halved
• 1/2 red onion, thinly sliced
• 1/4 cup fresh basil, chopped
• 1/4 cup crumbled feta cheese (optional)

For the Basil Vinaigrette:

• 3 tbsp olive oil
• 1 tbsp white wine vinegar
• 1 tbsp fresh lemon juice
• 1 tsp Dijon mustard
• 1 garlic clove, minced
• Salt and pepper to taste

Instructions:

1. Blanch the fresh corn kernels in boiling water for 2–3 minutes, then drain and set aside to cool.
2. In a large bowl, combine the corn, cherry tomatoes, red onion, and basil.
3. In a small bowl, whisk together the olive oil, white wine vinegar, lemon juice, Dijon mustard, garlic, salt, and pepper to make the vinaigrette.
4. Drizzle the basil vinaigrette over the salad and toss gently.
5. Top with crumbled feta cheese if desired and serve.

Summer Corn and Tomato Salad with Basil Vinaigrette is a bright, refreshing dish that perfectly captures the flavors of summer.

The corn and tomatoes bring sweetness and juiciness, while the basil vinaigrette adds an herbal and tangy contrast.

Grilled Chicken and Mango Salad with Honey-Lime Dressing

This tropical-inspired salad features juicy grilled chicken, ripe mango, and a sweet and tangy honey-lime dressing.

It’s a refreshing and colorful salad that combines the perfect balance of savory and sweet, ideal for a summer lunch.

Ingredients:

• 2 chicken breasts, grilled and sliced
• 1 ripe mango, peeled and sliced
• 1/2 red bell pepper, thinly sliced
• 1/4 red onion, thinly sliced
• 4 cups mixed greens (such as spinach and arugula)
• 1/4 cup chopped fresh cilantro

For the Honey-Lime Dressing:

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

Instructions:

1. Grill the chicken breasts until cooked through, then slice them thinly.
2. In a large bowl, combine the grilled chicken, sliced mango, red bell pepper, red onion, and mixed greens.
3. In a small bowl, whisk together the lime juice, honey, olive oil, Dijon mustard, salt, and pepper to make the dressing.
4. Drizzle the honey-lime dressing over the salad and toss gently.
5. Garnish with chopped cilantro and serve immediately.

Grilled Chicken and Mango Salad with Honey-Lime Dressing is a light yet satisfying salad that brings together savory chicken and sweet, juicy mango.

The honey-lime dressing adds the perfect sweet-tart balance, making this dish a tropical delight for any summer meal.