8 Bright, Nutritious Spring Salad Recipes (2024)

2 cups fresh arugula

1 cup quartered strawberries

2 tbsp chopped walnuts

2 tbsp crumbled reduced-fat feta cheese

Purple basil, for garnish (optional)

1 tbsp extra-virgin olive oil

1 tbsp balsamic vinegar

1 tsp Dijon mustard

⅛ tsp freshly ground black pepper

1

Combine salad ingredients and arrange on a serving plate.

2

In a small covered container, combine all the ingredients for the balsamic vinaigrette. Cover and shake vigorously and pour the desired amount of dressing over the salad just before serving.

Nutrition Facts

Amount per serving

4 cups romaine lettuce, chopped

1 medium cucumber, with skin, sliced into rounds and quartered

1 medium radish, sliced

¼ tsp flaxseeds, for garnish (optional)

3 tbsp fat-free Greek yogurt

1 tbsp extra-virgin olive oil

1 tbsp lemon juice

1 tsp white wine vinegar

1 clove garlic, minced

1 tbsp fresh dill, finely chopped

1 scallion, sliced

¼ tsp kosher salt

1 pinch freshly ground black pepper

1

Combine lettuce, cucumber, and radish in a large serving bowl.

2

In a small container, combine all dressing ingredients and whisk together until completely combined. Pour dressing over salad and toss until all ingredients are thoroughly coated. Garnish with flaxseeds, if using, and serve.

Nutrition Facts

Amount per serving

1 medium fennel bulb (fronds reserved)

1 cup fresh peas, steamed

1 radish, thinly sliced

½ cup pea shoots (optional)

1 lemon, juiced

2 tbsp extra-virgin olive oil

¼ tsp kosher salt

¼ tsp freshly ground black pepper

¼ tsp black sesame seeds, for garnish (optional)

1

Toss all ingredients except sesame seeds in a serving bowl and gently mix. Garnish with fennel fronds and sesame seeds, if desired, and serve.

Nutrition Facts

Amount per serving

4 cups mixed greens

1 bunch asparagus, tough ends trimmed, sliced in half, steamed

¼ cup fresh peas, steamed

6 oz salmon, grilled

1 soft- or hard-boiled egg

2 tbsp fresh chives, chopped

2 tbsp white vinegar

2 tbsp extra-virgin olive oil

1 tsp honey

1 tsp grainy mustard

¼ tsp kosher salt

1 pinch freshly ground black pepper

1

Divide salad greens between two serving plates. Top each with half the asparagus, peas, salmon, egg, and chives.

2

In a small bowl or covered jar, vigorously mix all vinaigrette ingredients. Drizzle over salad just before serving.

Nutrition Facts

Amount per serving

To make this salad keto-friendly, leave out the honey and add drizzle each salad with an additional 1 tablespoon of extra-virgin olive oil, and replace the peas with extra leafy greens.

To make this salad keto-friendly, leave out the honey and add drizzle each salad with an additional 1 tablespoon of extra-virgin olive oil, and replace the peas with extra leafy greens.

2 medium heads broccoli, rinsed and cut into small florets

1 small red onion, thinly sliced

¼ cup raisins

3 tbsp apple cider vinegar

3 tbsp extra-virgin olive oil

2 tsp Dijon mustard

1 tsp maple syrup

¼ tsp kosher salt

2 tbsp shelled, unsalted sunflower seeds, for garnish

1 tbsp sesame seeds, for garnish (optional)

1

Place broccoli, onion, and raisins in a large serving bowl.

2

In a small covered container, combine vinegar, oil, mustard, maple syrup, and salt. Cover and shake the container vigorously. Pour dressing over salad and gently mix to combine.

3

Garnish with sunflower seeds and sesame seeds, if using.

Nutrition Facts

Amount per serving

4 cups mixed greens

1 medium cucumber, sliced and cut into half moons

1 cup cherry tomatoes, quartered

1 14-oz can quartered artichoke hearts, canned in water, drained

¼ cup grated Parmesan cheese

3 tbsp extra-virgin olive oil

3 tbsp red wine vinegar

½ tsp Italian seasoning

¼ tsp garlic powder

¼ tsp kosher salt

¼ tsp freshly ground black pepper

1

Divide greens, cucumber, tomato, and artichoke hearts among four serving plates.

2

In a small bowl or covered jar, whisk together vinaigrette ingredients. Drizzle over salad to serve.

Nutrition Facts

Amount per serving

3 kiwi, skin removed, sliced

1 avocado, cut into slices

½ cup strawberries, halved

1 tbsp fresh mint leaves, for garnish

1 tbsp light-tasting olive oil

1 lime, juiced

1 tbsp honey

½ tsp ground ginger

1

Place kiwi, avocado, and strawberries in a serving bowl. Garnish with mint leaves.

2

In a small bowl, whisk together dressing ingredients. Pour over salad and enjoy.

Nutrition Facts

Amount per serving

1 cup dry French (green) lentils

1 cup strawberries, halved

1 cup sliced rhubarb

1 tsp maple syrup

1 bunch asparagus, tough ends trimmed

1 tsp light-tasting olive oil

6 cups fresh arugula

¼ cup crumbled feta cheese

¼ cup aged balsamic vinegar

1

Thoroughly rinse lentils before using. Place 2½ cups of water and lentils in a medium pot. Bring to a boil, reduce heat, and simmer, covered, until tender, about 25 minutes. Drain completely.

2

Preheat oven to 400 degrees F. Line a baking sheet with parchment paper. Lay strawberries and rhubarb slices on one side and lightly drizzle with maple syrup. Toss gently, keeping them to one side. Place in preheated oven and roast for 5 minutes.

3

Remove baking sheet from oven and add asparagus to the other side of the baking sheet. Drizzle lightly with olive oil and toss to evenly coat. Place tray back in oven and bake until everything is tender, 12–15 minutes more. Remove from oven and cool completely.

4

Divide arugula among four serving plates. Top each with ¼ of the strawberries, rhubarb, asparagus, and feta cheese. Drizzle with balsamic vinegar just before serving.

Nutrition Facts

Amount per serving