23 Easy Spring Salad Recipes To Shed The Winter Weight

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It’s spring! And with it comes fresh produce at the farmers market and in the garden that are perfect for salad season. Fresh peas, radishes, and asparagus, leafy greens like arugula, kale, and spinach, and herbs like mint, basil, and chives are just begging to be picked and placed in a healthy spring salad. So if you’re ready to shed the winter comfort food and start eating a bit lighter, you’re going to love these easy spring salad recipes!

23 Spring Salad Recipes
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23 Spring Salad Recipes

Salads are such a great option for lunch, dinner, or a side to the main course. While there’s nothing wrong with a simple lettuce salad, there are so many other delicious and creative options, especially in the spring. Discover some great choices below, and don’t be afraid to experiment with your own favorite ingredients to make these salads uniquely yours.

1. Spring Green Salad with Tuna + Detox Lemony-Dill Dressing

spring salad with tuna and lemon dressing.

This spring greens salad is full of crisp, brightly colored veggies and is tossed in a lemon-dill dressing. Full of avocados, tomatoes, lemons, cucumbers, and tuna, this is a meal that can feed your family or yourself for a few days. It’s great for a nice breezy spring day and will leave you feeling refreshed and satisfied.

2. Organic Spring Green Tuna Salad

Want a salad that’s a little more filling? This Spring Salad with Tuna is made with brown rice, yummy veggies, red onions, and tuna, which makes it a heartier option than the one above. I like to toss this salad with a simple olive oil and lemon dressing to keep it fresh and bright. This would be great to have on one of those transitional spring days when there’s still a little chill in the air.

3. Colorful Spring Tuna Salad Pops with Flavor

I love adding tuna to my spring salads because it’s full of potassium, which can help lower blood pressure, has a high percentage of omega-3 fatty acids, which can help lower cholesterol, and has a ton of antioxidants and vitamins that can help keep you healthy overall. the extra amount of protein makes a green salad more filling. Basically, tuna is amazing!

However, if you are vegetarian, you can also add things like beans, nuts, chick peas, or tofu to get more protein into your salads.

4. Spicy Sweet Potato Salad

sweet potato salad with spring vegetables.

Hosting a spring BBQ? In this tasty salad, I added hearty, spicy sweet potatoes because they’re a pantry staple, along with fresh veggies like avocado and tomatoes, black beans for protein, and fresh lettuce and parsley from the garden.

Add your favorite hot sauce to kick this salad into high gear and give your guests something to talk about during the game!

5. Rachel’s Green Lentil Salad

This green lentil salad is one you’ll be making again and again! It goes great alongside fish or seafood or with some BBQ meat of some sort. The best part of this salad is that it’s super tasty and fresh-tasting while ALSO being packed full of nutrients and protein, which makes it a great side dish. Plus, you can eat any leftovers for lunch the next day! Create variations by adding fresh herbs or some soft goat cheese on top.

6. Blood Orange + Olive + Fennel Salad

blood orange, olive and spring fennel salad.

Have you ever tried fennel in a salad? Well it is absolutely delicious in this Blood Orange, Fennel, and Olive Salad. Fennel is a great source of fiber, antioxidants (vitamin C), and phytonutrients – including certain flavonoids that may reduce inflammation and prevent cancer. Just like celery, all the parts of the fennel – bulb, stalk, and fronds – are all completely edible, and will add texture and flavor to soups, stews, salads, slaws, pasta, and skillet meals!

7. Pesto Shrimp + Quinoa Salad

This Pesto Shrimp and Quinoa Salad has a little bit of everything: protein in the shrimp and quinoa both (plus some complex carbs to keep you feeling full, but not heavy), veggies like tomatoes, lettuce, and onions, PLUS homemade pesto that adds a creamy, delicious texture! Psst… check out our homemade pesto recipe. You could also make this by swapping the shrimp for chicken or another protein source.

8. Super Quick Turkey Salad

chopped salad with turkey for spring salads.

Looking for a colorful, nutrient-packed salad that’s fun to look at and super tasty? This will be your go-to! This quick chopped salad with turkey is full of protein-rich foods like eggs, avocados, and turkey, which will help you feel rejuvenated and energized. Paired with homemade dressing and veggies, this salad is sure to be a fan favorite for lunch or dinner AND you can make it in 15 min or less!

9. Easy Egg Salad

Egg salad is a quick spring salad you can make in a one large bowl for easy meal prep and clean up. Eggs are such a great ingredient to add to your everyday diet. They’re full of amazing benefits, including an assortment of vitamins; selenium, which is a cancer-fighting antioxidant; phosphorus, which aids in healthy bones and teeth; calcium, which helps your bones stay strong; and zinc, which helps your immune system stay strong.

10. BLT Shrimp Salad

This shrimp BLT salad is a twist on a classic BLT. In this salad, you’ll get all the makings of a classic BLT plus some delicious shrimp, crisp onions, and a homemade dressing that’ll please your taste buds. This is a great salad to enjoy in warm weather and can last you a few meals.

11. Mediterranean Inspired Chopped Salad

This Mediterranean-inspired salad is completely dairy-free and PACKED with fresh veggies, including tomatoes, onions, cucumbers, and bell peppers. Nothing complicated at all here – even the tasty light dressing is made of just a few simple ingredients: garlic, oil, and lemon juice! If you want to add in some dairy, this salad is fantastic with a sprinkle of feta cheese.

12. Thai Inspired Salad

This Thai Salad is made with shredded cabbage for crunch, edamame for protein, and freshly sliced cucumbers. Cabbage is a super underrated vegetable. A report by the Department of Agriculture has shown cabbage to be the second most economical cooked vegetable in terms of price per edible cup – that’s a win for everyone! Plus, cabbage can help reduce inflammation and help with digestion. This is no doubt a veggie to keep on hand!

13. Salmon Chopped Salad

If you are looking for a great anti-inflammatory salad, this Chopped Salad with Salmon is it! Salmon makes almost every “superfood” list out there. Not only is it loaded with protein and heart-healthy omega-3 fatty acids, but it contains a long list of vitamins and minerals – especially B vitamins and potassium. It’s linked with a lower risk of heart disease and its healthy fats mean it’s good for your brain health. For even more heart and brain health, add in some chopped walnuts, pistachios, or almonds for added crunch and more nutrients!

14. Tangy Cucumber Avocado Salad

Crisp cucumbers and creamy avocados are what make this Cucumber Avocado Salad worth eating. They are drizzled in a tangy homemade dressing made up of garlic, maple syrup (as a natural sweetener), and sesame oil, making this salad a real home run and sure to please your family and guests all summer long! All that water in cucumbers can help keep you hydrated. Plus, the fiber boost they give you helps you stay regular and avoid constipation.

15. Steak + Avocado Salad Bowls

Tender steak pieces mixed with avocados and crunchy lettuce and jalapenos make this steak and avocado salad perfect for spring or summer. A nice little kick to an already scrumptious salad that will keep you feeling full and satisfied.

16. High-Protein Shrimp + Edamame Flavor Explosion Salad

Protein is considered the most satiating nutrient and can help keep your appetite at bay between meals. It also helps maintain muscle mass if you’re losing weight, which can be VERY important for keeping up your strength. Research shows that spreading your protein intake out over the course of the day is the best bet for making the most of it.

17. Fresh Fruit Salad

Who says your spring salad has to have crunchy veggies? Do you ever crave a whole assortment of fruit? This salad is perfect if so! Packed full of strawberries, blueberries, papaya, kiwi, grapes, and pineapple, then mixed in a delicious dressing, this colorful fruit salad is sure to put a smile on your face and keep your tummy satisfied.

With the right quantity and type of fruits, a fruit salad can work wonders for you! It provides a power-packed dose of fiber, vitamins, and antioxidants. At the same time, you will also get a wide range of health benefits, right from lower blood pressure levels to weight management.

18. Chickpea Chopped Salad

This chopped salad with chickpeas is an easy way to get a good amount of protein into your spring salads. Chickpeas are a tasty, healthy ingredient to keep around. Although tiny, these beans are full of nutrients and proteins that can help regulate your weight, control cravings, regulate blood sugar, and help aid digestion. Tossing them into salads like this is a great way to absorb all their amazing benefits.

19. Creamy Apple + Pear Salad

This Creamy Apple and Pear salad combines lots of tasty ingredients, most of which you probably already have in your pantry (which means you can make this quickly and with little effort!). Made with apples, pears, grapes, celery, cranberries, pecans, and blue cheese, then mixed in a creamy homemade dressing, this is very similar to a Waldorf salad and is a perfect choice for a hot summer day.

20. Summer Squash Ribbon Salad

Another great salad for your summer BBQ or potluck is full of zucchinis, summer squash, cucumbers, carrots, spinach, onions, and your choice of chopped nuts then mixed with a homemade vinaigrette. This is a crunchy, brightly colored salad that’s sure to become a favorite. Enjoy!

21. Spring Roll Bowl

Use your healthy spring garden veggies in this delicious spring roll bowl for a delicious meal prep lunch or light dinner. It combines freshly cooked shrimp, garden vegetables like carrots, celery, and spring onions and serves them over a bed of fresh lettuce and rice. It’s all topped with a tangy peanut butter dressing to bring it all together!

22. Blueberry Pecan Chicken Salad

This blueberry pecan salad with grilled chicken is a family favorite! It contains loads of lean protein from the chicken plus the freshly picked spring blueberries add a burst of sweetness with every bite. It’s served with homemade blueberry vinaigrette dressing you’re going to love. This salad is a hearty lunch you can make ahead and use for meal prep.

23. Asparagus and Quinoa Salad

This asparagus and quinoa salad is perfect for a spring salad combining fresh asparagus, green beans, and spinach with quinoa and bacon and is dressed with a simple vinaigrette dressing. It’s the perfect “ode to spring” with it’s simple, garden-fresh ingredients.

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As you can see, there’s no shortage of options when it comes to preparing salads, whether they be the main course or as a side to your favorite meal.

This spring salad roundup includes more nutrients than we can count, a variety of fruits and veggies, several different types of protein, and much more! These salads are a great way to keep you feeling full and satisfied all spring and summer long.

Have a great season, CRUSHers and be sure to share in the comments below what your favorite salad to enjoy in the springtime is!