5 Highly Nutritious Summer Salads

Perfect and complete meal choices for summer days. These salads are packed with everything you need. Full of flavor, plus great for your health. 

  1. Quinoa and spinach salad



  • -2 cups water
  • -1 cup uncooked quinoa
  • -1/2 (10 ounce) bag fresh spinach, chopped
  • -6 hard boiled eggs
  • -1/4 cup walnuts, toasted
  • -1/4   cup toasted sunflower seeds
  • -1 1/4 cups ranch dressing


  1. Bring water and quinoa to boil in a saucepan. Reduce heat to medium-low, cover, and simmer until quinoa is tender and water has been absorbed, 15 to 20 minutes. Remove from heat, uncover and allow to cool for about 30 minutes.
  1. Toss quinoa, spinach, hard-boiled eggs, walnuts, and sunflower seeds in a large bowl until combined. Top with ranch dressing




  1. Shrimp Avocado Pasta Salad



  • 1 (16 ounce) package uncooked whole wheat pasta
  • 1 pound cooked shrimp, peeled and deveined
  • 2 avocados – peeled, pitted and diced
  • 1/2 cup light mayonnaise
  • 1/4 cup lemon juice
  • 2 tomatoes, diced
  • 1 teaspoon crushed red pepper
  • 4 cups shredded lettuce


  1. Bring a large pot of lightly salted water to a boil. Place pasta in the pot, cook for 8 to 10 minutes, until al dente, and drain. Rinse under cold running water to cool.
  1. In a large bowl, gently toss together the pasta, shrimp, avocados, light mayonnaise, lemon juice, tomatoes, and red pepper. Serve over lettuce.




  1. Mexican Brown Rice Salad



  • -2 ears corn, husked
  • -1 cup cooked rice
  • -2 (15 ounce) cans pinto beans, drained and rinsed
  • -1 red bell pepper
  • -1 bunch green onions, sliced
  • -1 small jalapeno, seeds and rib removed, diced
  • -3 tbsp olive oil
  • -juice of 1 lime
  • -1 clove garlic, finely chopped
  • -3 tbsp chopped fresh cilantro


  1. Preheat the grill to medium-high heat. Brush corn with olive oil, and season with salt and pepper. Grill for 5-6 minutes, rotating on all sides until the corn has some nice charred spots. Let cool and remove corn kernels from the cob.
  2. Add corn, brown rice, beans, red bell pepper, jalapeno, and green onions to a large bowl.
  1. In a smaller bowl, whisk together olive oil, lime juice, cumin, garlic, cilantro, and salt and pepper. Fold dressing into the veggies.



  1. Chicken-Garbanzo Salad



  • 1 (9-ounce) package cooked chopped chicken breast
  • 1 (15-ounce) can chickpeas (garbanzo beans), rinsed and drained
  • 1 cup chopped seeded cucumber (small)
  • 1/2 chopped green onions (about 4 small)
  • 1/2 chopped fresh mint or basil
  • 1/2 cup plain fat-free yogurt
  • 2 garlic cloves, minced
  • 1/4 teaspoon salt
  • 2 cups prepackaged baby spinach leaves
  • 1/3 cup (1.3 ounces) feta cheese
  • 4 lemon wedges


  1. Combine first 8 ingredients, toss gently. Gently fold in spinach leaves and feta cheese. Serve salad with lemon wedges.



  1. Kale and bulgur tabbouleh with yogurt dressing



  • 150 g bulgur wheat
  • 2 eggs
  • 60 g baby kale, roughly chopped
  • 20 g hazelnuts, toasted and roughly chopped
  • 1 carrot
  • 3 spring onions, roughly chopped
  • 50 g pomegranate seeds
  • 1 tsp chili flakes
  • juice of 1 lemon

For the dressing:

  • 100 ml 0% fat  Greek yogurt
  • juice and zest of 1 lemon
  • 1 tbsp chopped dill
  •  2 tbsp white wine vinegar
  • 1 tbsp chopped mint
  • 1/4 garlic clove, crushed


  1. Put the bulgur in a medium bowl and pour over 125 ml boiling water. Mix well, cover the bowl with cling film and leave for 10-15 minutes until al dente.
  2. Bring pan of water to the boil and add the eggs. Cook for 6 minutes, and then place in cold water until cool. Peel and cut in half. Put the dressing ingredients in a food processor or blender with 2 tbsp water and some salt. Blend until smooth.
  3. Break up the bulgur with a fork and add the remaining ingredients, expect the eggs. Toss with dressing, and then top with the eggs to serve.




Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s