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8 Spring Salad Recipes That Will Prepare You For Summer

Most people don't eat enough vegetables, and they hate it when they do. These simple recipes can rip you free from winter doldrums with spring salad mixes!

With the light airs of spring just around the corner, many of you are going to lighten up your diets too. It's time to shed some of the obstinate weight you packed on over the winter season.

One of the quickest calorie cuts is trading some of your starchy foods for a salad—even as a main course alternative!

Salad selections shouldn't force you to sacrifice your nutrition, and no spring eater should succumb to bland lettuce leaves with a grilled chicken breast! Whip up these eight light recipes and feast upon delicious, fresh-tasting salads this spring. Master these, and soon enough you'll be creating unique recipes of your own!

1 / Broccoli and Chicken Salad

This recipe is full of fiber, antioxidants, calcium, and will help to provide you with a good dose of lean protein to support your lean mass-building goals.

Ingredients
Directions
  1. Cut the grilled chicken breasts into thin strips.
  2. In a bowl, combine broccoli, red pepper, oranges, and spinach leaves with chicken and toss.
  3. In another small bowl, combine lemon juice, red wine vinegar, orange juice, and Dijon mustard.
  4. Once well mixed, drizzle over salad and toss one more time to coat.
  5. Serve immediately.
Nutrition Facts
Serving Size Makes 2 servings
Amount per serving
Calories 193
Total Fat2g
Total Carbs16.5g
Protein18g

2 / Creamy Turkey Salad

This cucumber salad works great as a light lunch while you're at your desk. It offers a unique flavor that will be sure to please.

Ingredients
Directions
  1. Combine mayonnaise, skim milk, apple cider vinegar, and poppy seeds in a bowl and set aside.
  2. Slice cucumbers and celery; toss together with turkey.
  3. Drizzle salad dressing over the top and toss to coat.
Nutrition Facts
Serving Size Makes 2 servings
Amount per serving
Calories 217
Total Fat9g
Total Carbs9.5g
Protein23.5g

3 / Corn and Turkey Salad

This salad is more energy dense but still lighter than a traditional winter meal. Corn constitutes the healthy carbs in this recipe; avocado adds the healthy fats. Ground turkey provides the protein to round out the dish, adding plenty of flavor.

Ingredients
Directions
  1. Begin by heating the chicken broth over medium heat.
  2. Add ground turkey to the skillet and cook until no longer pink inside, and crumbly.
  3. Combine corn, avocado, and cucumber and then combine with browned ground turkey.
  4. Spoon salsa over top and mix until combined.
  5. Place this mixture over lettuce leaves and serve.
Nutrition Facts
Serving Size Makes 2 servings
Amount per serving
Calories 342
Total Fat15.5g
Total Carbs24g
Protein31.5g

4 / Creamy Salmon Spinach Salad

This spinach salad recipe is loaded with protein and healthy fats, making it the perfect option for people who follow a lower-carbohydrate diet plan.

Ingredients
Directions
  1. Combine together the canned salmon, mayonnaise, and Parmesan cheese.
  2. Toss with spinach leaves and sliced mushrooms and then top with walnut pieces before serving.
Nutrition Facts
Serving Size Makes 2 Servings
Amount per serving
Calories 223
Total Fat12.5g
Total Carbs9g
Protein28.5g

5 / Chicken-Avocado Spinach Salad

This recipe also provides an excellent balance of quality proteins and healthy fats to keep you satisfied throughout the day, without overdoing it on the carbohydrate count.

Ingredients
Directions
  1. Begin by slicing the avocado and then tossing with the spinach and arugula leaves, sunflower seeds, and dried cranberries.
  2. Slice chicken and then add on top.
  3. In a separate bowl, combine lemon juice, minced garlic, Dijon mustard, and avocado oil.
  4. Drizzle over top of the salad, toss, and then serve.
Nutrition Facts
Serving Size Makes 2 servings
Amount per serving
Calories 402
Total Fat24.5g
Total Carbs14.5g
Protein20.5g

6 / Tuna Salad

If you're a fan of sushi, this salad will be a home run. Seared ahi tuna forms the protein source in this dish and will blend great with the other flavors in the dish.

Ingredients
Directions
  1. Heat olive oil in a skillet over medium heat.
  2. Add tuna steaks and cook for approximately 1-2 minutes per side to sear.
  3. Combine mixed salad greens, mango, chopped peanuts, and avocado in a bowl.
  4. In another bowl, mix olive oil, lime juice, balsamic vinegar and cilantro leaves.
  5. Stir until well combined.
  6. Drizzle over top of salad and toss.
  7. Layer tuna over the top before serving.
Nutrition Facts
Serving Size Makes 2 servings
Amount per serving
Calories 457
Total Fat33.1g
Total Carbs13.3g
Protein26.3g
Tuna Salad PDF (14 KB)

7 / Strawberry and Feta Cheese Salad

This refreshing spring salad recipe is loaded with protein both from the chicken breast and the goat cheese, so it is perfect for those who are looking to boost their protein intake.

Ingredients
Directions
  1. Slice the strawberries, and then combine with spinach leaves, pecans, and cheese. Toss. Layer the chicken on top.
  2. In a small bowl, combine lemon juice, mustard, olive oil, and poppy seeds until well mixed.
  3. Drizzle over top and toss one more time before serving.
Nutrition Facts
Serving Size Makes 2 servings
Amount per serving
Calories 442.5
Total Fat33g
Total Carbs7g
Protein25.5g

8 / Tomato and Shrimp Salad

This shrimp-based salad is perfect for the seafood lover looking to lighten up their diet and boost their vitamin and antioxidant intake. It's loaded with nutrients; you can't go wrong!

Ingredients
Directions
  1. Slice vegetables and then toss together with shrimp.
  2. In a small bowl, combine all dressing ingredients and stir until well mixed.
  3. Drizzle over salad to coat.
  4. Toss and then sprinkle with cheese before serving.
Nutrition Facts
Serving Size Makes 2 servings
Amount per serving
Calories 222.5
Total Fat.5g
Total Carbs21g
Protein23.5g


Use any of these salad recipes as you plan for your lighter spring meals and you will kickstart the fat-loss process without succumbing to a boring 'cutting' diet plan.


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About The Author

I’ve been working in the field of exercise science for the last 8 years. I’ve written a number of online and print articles.

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itsJustAROD

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itsJustAROD

god that all looks great!!
just had me a huge bowl of salad with spinach, peppers and cucumbers and tomatoes and all tht good crap.
great with grilled chicken!

Apr 15, 2013 6:23pm | report
krithi

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krithi

Delicious recipes!

Apr 15, 2013 9:07pm | report
XxmetallicaxX

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XxmetallicaxX

I love salad, my favorite is the simple chicken caeser salad

Apr 15, 2013 9:17pm | report
jennie34

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jennie34

I love salad!!!

Article Rated:
Apr 16, 2013 7:56am | report
MrSaussages

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MrSaussages

Would have been nice to see some vegetarian options... Just saying, we don't all eat meat.

Apr 16, 2013 7:58am | report
drummrboy123

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drummrboy123

Not sure if troll or srs.

It is a salad...it is all vegetables except for the meat.

Here is the solution: remove the meat *wipes hands clean*

Apr 16, 2013 1:56pm | report
XTini

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XTini

Brilliant!

Apr 17, 2013 9:19am | report
Archinfinite

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Archinfinite

haha says mrsaussages....

Apr 18, 2013 7:36pm | report
dennymurillo

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dennymurillo

You can substitute it with tofu???

Apr 18, 2013 10:07pm | report
  • Body Stats
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  • wt: 226.6 lbs
  • bf: 36.0%
shalevsabag

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shalevsabag

i think you got the nutrition facts of the tuns salad all wrong,it dosent make any sense

Apr 16, 2013 11:25am | report
  • Body Stats
  • ht: 12'10"
  • wt: 154.32 lbs
  • bf: 14.5%
Archinfinite

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Archinfinite

Looks fine to me. avocado peanuts and olive oil will add some fats to it if that is what you are looking at. Avocado is good stuff thought!

Apr 18, 2013 7:41pm | report
XTini

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XTini

These all sound amazing; can't wait to try them. I'll be sad when I hafta skip the mayo and cheese, but they'll still be absolutely delicious!!

Apr 17, 2013 9:21am | report
JDawgMSgt-Ret.

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JDawgMSgt-Ret.

Man these look sooo good!!! And Paleo too...

Apr 17, 2013 10:32am | report
Latear65

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Latear65

I am ready to try each and everyone they all look so delicious. I am so excited about the new me.

Apr 17, 2013 11:14am | report
Wici

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Wici

I so love your recipes. There's not a single one I haven't thought "Oh, I need to try this!" about.

Apr 17, 2013 12:22pm | report
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  • wt: 164.24 lbs
  • bf: 29.9%
trishlen

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trishlen

Will I steam the spinach or eat it raw?

Apr 17, 2013 10:13pm | report
dennymurillo

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dennymurillo

I think it is raw

Apr 18, 2013 10:07pm | report
  • Body Stats
  • ht: 18'10"
  • wt: 226.6 lbs
  • bf: 36.0%
joanamoreira

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joanamoreira

it looks soo good!!! YUMMY!

Apr 19, 2013 1:04am | report
deekos

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deekos

wow see some nice ideas time to hit the kitchen i think

Apr 22, 2013 2:47pm | report
Lion.Recon

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Lion.Recon

10 and 10 and again 10... great collection
Keep it up

Article Rated:
Apr 26, 2013 8:37pm | report
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chillidadoll

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chillidadoll

all of those recipes looks amazing cant wait to try a few of them

May 14, 2013 1:06pm | report
hsvnice

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hsvnice

Awsome recipies . Hoping to get into the healthy food. This was my second day at gym.

May 19, 2013 8:27am | report
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  • ht: 13'2"
  • wt: 159.72 lbs
  • bf: 15.0%
tootiefitbee

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tootiefitbee

These salads look awesome! Planning on trying at least two this week! Thanks for sharing!

May 27, 2013 10:38pm | report
rhumpus

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rhumpus

strawberry and feta chicken - yum

May 28, 2013 4:55pm | report
  • Body Stats
  • ht: 21'10"
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  • bf: 22.5%
Muffint0p

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Muffint0p

This was a very good article. I will go and make a delicious chicken salad right now. :)

Article Rated:
Jun 17, 2013 3:17am | report
  • Body Stats
  • ht: 10'8"
  • wt: 128.26 lbs
  • bf: 30.0%
Showing 1 - 25 of 27 Comments

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