For a healthy, easy lunch or dinner, you can’t beat a big salad. We’ve rounded up our favorite meal-worthy salad recipes, which are tasty, satisfying, and packed with good-for-you ingredients. The trick to making a salad that keeps you satiated long after you leave the table is to include heftier ingredients such as whole grains, beans, and/or nuts, along with lighter fare such as fruits, veggies, herbs, and spices. Make plenty: These scrumptious salads will last up to three days if kept in the fridge in an airtight container. (For the best results, store the dressing in a separate airtight container and wait until just before serving to dress the salad.) Use these recipes as a springboard for your creations, and feel free to mix and match with other beans, whole grains, and veggies—experimenting is half the fun! All of the salads are free of added oil, ensuring they’re low in fat while high in nutrients.
For salads that call for gluten-containing grains, such as wheat berries, barley, bulgur wheat, or farro, you can substitute gluten-free alternatives such as quinoa, brown rice, or millet. Be sure to check the other ingredients to make sure there’s no gluten lurking, and you’re good to go!
This fan-favorite coleslaw features three types of cabbage, black rice (you can also use brown rice), and navy beans for extra bulk. Uncooked millet provides crunch, and an Asian-style peanut butter–soy sauce dressing gets into all the nooks and crannies, adding lush flavor to every mouthful. Note: If you don’t have three types of cabbage, feel free to use what you have. A commenter notes, “I have made this for years! When summer comes, it is my go-to for meal prep and parties!”
Bright and breezy but with enough heft to satisfy you, these Southwest-inspired bowls feature a mouthwatering dressing made with store-bought salsa, fresh mango, and lime juice. Tri-color quinoa, black beans, and corn anchor the bowl. Kale provides leafy lushness, and crisp jicama adds crunch. If making this ahead of time, leave off the avocado until you’re ready to eat.
The tender, caramelized notes of roasted shallots, sweet potato, and beets transform this kale salad into something special. Wheat berries’ mild nutty flavor works well here, but feel free to swap in another grain. Finish with crunchy pepitas, sweet golden raisins, and a maple mustard dressing for a scrumptious salad packed with good-for-you ingredients. A reviewer writes, “This winter salad was very popular at a large family gathering. The dressing was delicious, the colorful vegetables … blended in with kale.”
This meal-worthy tabbouleh starts with a bulgur wheat and parsley base but gets extra heft from navy beans. Asparagus and carrots raise the veggie quotient of the dish, while pretty slices of watermelon radishes, which have a milder flavor than other radishes, add crunch and make everything look fancy. Serve with toasted triangles of pita bread and a drizzle of a savory-sweet lemon-tahini dressing. A fan writes, “Great salad. I loved it. I will make it regularly.”
Chickpeas, small red beans, and bulgur wheat set the stage for this fresh-tasting salad, which gets topped with a tangy tomato juice dressing. Crisp celery and red onion add crunch, while cherry tomatoes echo the umami flavor of the dressing. A smidge of cayenne pepper spices things up; feel free to dial it up or down or omit it altogether. Add chopped parsley at the end for a vibrant salad worthy of any occasion. A commenter shares, “This salad is delicious. It’s even better the second day.”
Ready in 20 minutes, this quick and easy salad stands out from the crowd. A creamy avocado-lime dressing coats every grain of corn and quinoa with deliciously tangy flavor. The recipe calls for cherry tomatoes and finely chopped red onion, but other veggies—such as steamed asparagus, red bell pepper, or cucumber—would also work well. A reviewer notes, “This is so flavorful, my meat-eating friends loved it. Definitely in my favorites list.”
A quartet of roasted citrus (tangerines, kumquats, oranges, and grapefruit) yields warm, caramelized flavor that tickles the taste buds right down to your toes. Wheat berries are a nice change from brown rice, but feel free to use whatever grain you like. Likewise with kale: If another leafy green has caught your eye, use that instead. And if you like things spicy, sprinkle the fruits with crushed red pepper before baking. Shares a fan: “Wow!”
This earthy salad dishes up a tasty array of colorful fruits and veggies. Crisp red apples and tangy clementines sit easily alongside tender beets and chewy brown rice. With plump blueberries scattered on top and a simple maple syrup–orange juice dressing, every mouthful is a juicy one.
Ripe plantains and red onion wedges are brushed with a Cuban-inspired marinade and roasted to create sweet, intense flavors for this memorable salad. A bed of earthy kale gets piled high with black beans, brown rice, cherry tomatoes, and the roasted plantains and onion. Drizzle with a mustard maple dressing, and get ready to dig in. A commenter notes, “Really nice. I didn’t have kale on hand, so I used chard and threw it in the oven to roast for a few minutes with the plantains. Delicious.”
Crunchy air-fried chickpeas, coated in a savory seasoning of curry powder, smoked paprika, and tahini, have a rich flavor that permeates this salad. You’ll need three blood oranges for this recipe: one to juice for the tangy dressing; two to peel and chop and toss into the salad. Farro offers a hearty whole grain goodness, but feel free to use your grain of choice. A fan writes, “I made this for my dinner tonight and it was so good, but the best was the dressing. OMG, it is so good. I will be using it on more salads.”
