20 Healthy Dinner Salad Recipes

A hearty salad can be the perfect centerpiece for a nutritious, satisfying dinner. Packed with lean proteins, whole grains, and plenty of fresh vegetables, these salads go well beyond a simple side dish.

From protein-packed bowls to creative twists on classics, here are 20 healthy dinner salads to inspire your weeknight meals!

1. Grilled Chicken Caesar Salad

A lightened-up version of the classic, this Grilled Chicken Caesar Salad swaps heavy dressing for a lighter homemade one while retaining the dish’s comforting flavors.

Recipe Metadata:

• Time to Make: 20–25 minutes
• Servings: 2

Ingredients:

1. 2 boneless, skinless chicken breasts
2. 1 large romaine lettuce head, chopped
3. 1/4 cup grated Parmesan cheese (optional)
4. 1 cup whole grain croutons (optional)
5. Salt, pepper, and garlic powder to taste

Light Caesar Dressing (makes extra):

1. 1/4 cup plain Greek yogurt
2. 2 tablespoons extra-virgin olive oil
3. 1 tablespoon lemon juice
4. 1 teaspoon Dijon mustard
5. 1 clove garlic, minced (or 1/4 teaspoon garlic powder)
6. Salt and pepper to taste

Recipe Steps:

1. Season chicken breasts with salt, pepper, and garlic powder. Grill (or pan-sear) over medium-high heat for about 5–6 minutes per side, until fully cooked. Let rest, then slice.
2. In a small bowl, whisk together Greek yogurt, olive oil, lemon juice, Dijon, garlic, salt, and pepper. Adjust seasoning to taste.
3. In a salad bowl, combine chopped romaine, Parmesan cheese, and croutons if using.
4. Add sliced chicken on top.
5. Drizzle with the Caesar dressing and toss gently. Serve immediately.

2. Salmon and Avocado Salad

Rich in omega-3 fatty acids and creamy avocado, this Salmon and Avocado Salad makes a balanced, flavorful dinner.

Recipe Metadata:

• Time to Make: 25 minutes
• Servings: 2

Ingredients:

1. 2 salmon fillets (4–6 oz each)
2. 4 cups mixed greens (arugula, baby spinach, etc.)
3. 1 avocado, sliced
4. 1/2 cup cherry tomatoes, halved
5. 2 tablespoons extra-virgin olive oil
6. Juice of 1/2 lemon
7. Salt and pepper to taste

Recipe Steps:

1. Preheat oven to 400°F (200°C). Season salmon fillets with salt and pepper.
2. Bake salmon on a parchment-lined sheet for about 12–15 minutes, or until it flakes easily.
3. Meanwhile, toss mixed greens with cherry tomatoes in a large bowl.
4. Whisk together olive oil, lemon juice, salt, and pepper; set aside.
5. Place sliced avocado and the baked salmon on the greens.
6. Drizzle with dressing and serve.

3. Taco Salad with Turkey

Skip the tortillas and load up on veggies with this Taco Salad that uses lean ground turkey for a lighter twist.

Recipe Metadata:

• Time to Make: 20 minutes
• Servings: 2

Ingredients:

1. 1/2 pound ground turkey (93% lean)
2. 1 tablespoon olive oil
3. 1 tablespoon chili powder
4. 1/2 teaspoon cumin
5. Salt and pepper to taste
6. 4 cups romaine lettuce, chopped
7. 1/2 cup black beans, drained and rinsed
8. 1/2 cup corn kernels (fresh, frozen, or canned)
9. 1/2 cup diced tomatoes
10. 1/4 cup shredded cheese (optional)
11. Salsa or Greek yogurt for dressing (optional)

Recipe Steps:

1. In a skillet over medium-high heat, warm olive oil. Add turkey, chili powder, cumin, salt, and pepper. Cook until turkey is browned and fully cooked.
2. In a large bowl, arrange romaine, black beans, corn, and tomatoes.
3. Top with the seasoned turkey.
4. Sprinkle with shredded cheese if desired.
5. Drizzle salsa or a dollop of Greek yogurt on top. Serve immediately.

4. Greek Chicken Salad

Tangy feta, crunchy cucumbers, and olives infuse this Greek Chicken Salad with bright Mediterranean flavors.

Recipe Metadata:

• Time to Make: 20–25 minutes
• Servings: 2

Ingredients:

1. 2 boneless, skinless chicken breasts
2. 2 cups chopped romaine lettuce
3. 1 cup chopped cucumber
4. 1 cup cherry tomatoes, halved
5. 1/4 cup pitted kalamata olives, sliced
6. 1/4 cup feta cheese, crumbled (optional)
7. 2 tablespoons extra-virgin olive oil
8. 1 tablespoon red wine vinegar
9. 1 teaspoon dried oregano
10. Salt and pepper to taste

Recipe Steps:

1. Season chicken with salt, pepper, and a sprinkle of oregano. Grill or pan-sear until fully cooked. Let rest, then slice.
2. In a large bowl, toss lettuce, cucumber, tomatoes, and olives.
3. Whisk together olive oil, red wine vinegar, oregano, salt, and pepper.
4. Add sliced chicken and crumbled feta to the bowl.
5. Drizzle with dressing, toss gently, and serve.

5. Steak Salad with Blue Cheese and Pear

For a special evening meal, this Steak Salad combines savory steak, sweet pear, and tangy blue cheese.

Recipe Metadata:

• Time to Make: 25–30 minutes
• Servings: 2

Ingredients:

1. 8–10 oz steak (sirloin, flank, or strip)
2. Salt and pepper to taste
3. 4 cups mixed greens
4. 1 pear, thinly sliced
5. 1/4 cup blue cheese crumbles (or goat cheese)
6. 2 tablespoons balsamic vinegar
7. 1 tablespoon extra-virgin olive oil

Recipe Steps:

1. Season steak with salt and pepper. Grill or pan-sear over medium-high heat to desired doneness (about 3–5 minutes per side for medium-rare). Let rest, then slice thinly.
2. Arrange mixed greens in two bowls or plates. Top with pear slices and steak.
3. Sprinkle blue cheese crumbles on top.
4. Whisk together balsamic vinegar and olive oil, then drizzle over the salad. Serve immediately.

6. Shrimp and Quinoa Salad

Light and protein-rich, this Shrimp and Quinoa Salad also delivers a hearty dose of fiber from quinoa.

Recipe Metadata:

• Time to Make: 25 minutes
• Servings: 2–3

Ingredients:

1. 1/2 pound shrimp, peeled and deveined
2. 1 cup quinoa, uncooked (makes ~3 cups cooked)
3. 1 cup chopped cucumber
4. 1 cup cherry tomatoes, halved
5. 2 green onions, sliced (optional)
6. 2 tablespoons extra-virgin olive oil
7. Juice of 1/2 lemon
8. Salt and pepper to taste

Recipe Steps:

1. Cook quinoa according to package instructions. Let cool slightly.
2. Meanwhile, season shrimp with salt and pepper. Sauté or grill over medium-high heat for 2–3 minutes per side, until pink and opaque.
3. In a large bowl, combine cooked quinoa, cucumber, tomatoes, and green onions.
4. Whisk together olive oil, lemon juice, salt, and pepper.
5. Gently fold in shrimp and the dressing. Serve warm or chilled.

7. Cobb Salad with a Twist

Add more color and nutrition to a Cobb Salad by mixing in extra veggies and using a light dressing.

Recipe Metadata:

• Time to Make: 20 minutes
• Servings: 2

Ingredients:

1. 4 cups romaine lettuce, chopped
2. 1 chicken breast, cooked and diced (grilled or poached)
3. 2 hard-boiled eggs, chopped
4. 4 slices turkey bacon, cooked and crumbled
5. 1/2 cup chopped cucumber
6. 1 avocado, diced
7. 1 cup halved cherry tomatoes
8. Dressing of choice (lighter ranch or vinaigrette recommended)

Recipe Steps:

1. Layer romaine, chicken, eggs, turkey bacon, cucumber, avocado, and tomatoes on a serving dish.
2. Drizzle with your favorite dressing.
3. Toss gently just before serving, or enjoy as a composed salad.

8. Warm Lentil and Roasted Veggie Salad

Cozy and filling, this Warm Lentil and Roasted Veggie Salad is ideal for cooler nights.

Recipe Metadata:

• Time to Make: 30–35 minutes
• Servings: 2–3

Ingredients:

1. 1 cup cooked lentils (use canned or cook from dry)
2. 2 cups diced vegetables (e.g., zucchini, bell peppers, onions)
3. 1 tablespoon olive oil
4. Salt, pepper, and herbs (thyme, rosemary) to taste
5. 2 cups baby spinach or arugula
6. 2 tablespoons balsamic vinegar

Recipe Steps:

1. Preheat oven to 400°F (200°C). Toss diced veggies with olive oil, salt, pepper, and herbs. Roast for 20–25 minutes.
2. Warm lentils in a small saucepan if desired.
3. Place spinach or arugula in a serving bowl.
4. Top with roasted vegetables and lentils.
5. Drizzle balsamic vinegar over the salad. Serve warm.

9. Thai Chicken Salad with Peanut Dressing

Crunchy veggies, tender chicken, and a sweet-spicy peanut dressing make this Thai Chicken Salad an exciting dinner option.

Recipe Metadata:

• Time to Make: 20 minutes
• Servings: 2–3

Ingredients:

1. 2 cups shredded chicken (use grilled or rotisserie)
2. 2 cups shredded cabbage (red or green)
3. 1 cup shredded carrots
4. 1 red bell pepper, thinly sliced
5. 1/4 cup chopped cilantro
6. 1/4 cup chopped peanuts (optional)

Peanut Dressing:

1. 2 tablespoons peanut butter (natural)
2. 1 tablespoon soy sauce or tamari (low-sodium)
3. 1 tablespoon lime juice
4. 1 teaspoon honey or maple syrup
5. Water as needed for thinning

Recipe Steps:

1. Whisk dressing ingredients until smooth, adding water if needed.
2. In a large bowl, combine chicken, cabbage, carrots, bell pepper, and cilantro.
3. Drizzle peanut dressing over the salad and toss well.
4. Top with chopped peanuts if desired. Serve immediately.

10. Berry Walnut Chicken Salad

Sweet berries contrast with savory chicken and crunchy walnuts in this Berry Walnut Chicken Salad that feels elevated yet easy.

Recipe Metadata:

• Time to Make: 15–20 minutes
• Servings: 2

Ingredients:

1. 2 cups cooked chicken (grilled or shredded)
2. 4 cups mixed greens
3. 1 cup mixed berries (strawberries, blueberries)
4. 1/4 cup walnuts, chopped
5. 2 tablespoons balsamic vinegar
6. 1 tablespoon extra-virgin olive oil
7. Salt and pepper to taste

Recipe Steps:

1. In a salad bowl, layer mixed greens, cooked chicken, and berries.
2. Sprinkle walnuts on top.
3. Whisk together balsamic vinegar, olive oil, salt, and pepper.
4. Drizzle dressing over the salad. Serve immediately.

11. Tuna and White Bean Salad

Protein-packed and pantry-friendly, this Tuna and White Bean Salad is perfect for busy weeknights.

Recipe Metadata:

• Time to Make: 10–15 minutes
• Servings: 2

Ingredients:

1. 1 can (5 oz) tuna in water, drained
2. 1 can (15 oz) white beans, drained and rinsed
3. 1/2 cup chopped celery
4. 1/2 cup halved cherry tomatoes
5. 2 cups mixed greens (optional)
6. 2 tablespoons extra-virgin olive oil
7. 1 tablespoon red wine vinegar
8. Salt and pepper to taste

Recipe Steps:

1. In a large bowl, combine tuna, white beans, celery, and tomatoes.
2. Whisk together olive oil, vinegar, salt, and pepper in a small bowl.
3. Pour dressing over the tuna mixture.
4. Serve on its own or over mixed greens.

12. Caprese Farro Salad

Adding farro to a classic Caprese provides hearty whole grains, making this Caprese Farro Salad dinner-worthy.

Recipe Metadata:

• Time to Make: 25–30 minutes
• Servings: 2–3

Ingredients:

1. 1 cup uncooked farro (makes ~2–3 cups cooked)
2. 1 cup cherry tomatoes, halved
3. 8 oz fresh mozzarella, diced or use mini balls (bocconcini)
4. 1/4 cup fresh basil leaves, torn
5. 2 tablespoons balsamic glaze (or balsamic vinegar)
6. 1 tablespoon extra-virgin olive oil
7. Salt and pepper to taste

Recipe Steps:

1. Cook farro according to package instructions; drain and let cool slightly.
2. In a serving bowl, combine cooked farro, tomatoes, mozzarella, and basil.
3. Drizzle with balsamic glaze and olive oil.
4. Season with salt and pepper; toss gently. Serve warm or at room temperature.

13. Middle Eastern Chickpea and Cucumber Salad

Bright herbs and zesty lemon define this Middle Eastern Chickpea and Cucumber Salad, perfect for a light, refreshing dinner.

Recipe Metadata:

• Time to Make: 15 minutes
• Servings: 2–3

Ingredients:

1. 1 can (15 oz) chickpeas, drained and rinsed
2. 1 cup cucumber, diced
3. 1 cup cherry tomatoes, halved
4. 1/4 cup red onion, finely chopped
5. 2 tablespoons fresh parsley or mint, chopped
6. 2 tablespoons lemon juice
7. 2 tablespoons extra-virgin olive oil
8. Salt and pepper to taste

Recipe Steps:

1. In a bowl, combine chickpeas, cucumber, tomatoes, onion, and herbs.
2. Whisk lemon juice, olive oil, salt, and pepper in a small bowl.
3. Drizzle dressing over the chickpea mixture.
4. Toss gently and serve.

14. Sweet Potato and Black Bean Salad

Hearty sweet potatoes and fiber-rich black beans make this Sweet Potato and Black Bean Salad a filling, vegetarian-friendly meal.

Recipe Metadata:

• Time to Make: 30–35 minutes
• Servings: 2

Ingredients:

1. 1 large sweet potato, peeled and cubed
2. 1 tablespoon olive oil
3. Salt and pepper to taste
4. 1 can (15 oz) black beans, drained and rinsed
5. 2 cups baby spinach or kale
6. 1/2 cup diced bell pepper
7. 1 tablespoon lime juice
8. 1 tablespoon extra-virgin olive oil
9. 1/2 teaspoon chili powder (optional)

Recipe Steps:

1. Preheat oven to 400°F (200°C). Toss sweet potato cubes with olive oil, salt, and pepper. Roast 20–25 minutes until tender.
2. Place spinach (or kale), black beans, and bell pepper in a salad bowl.
3. Whisk together lime juice, extra olive oil, chili powder (if using), salt, and pepper.
4. Top salad with roasted sweet potato cubes.
5. Drizzle dressing over the salad and toss gently.

15. Roasted Veggie and Goat Cheese Salad

A variety of roasted vegetables team up with tangy goat cheese in this Roasted Veggie and Goat Cheese Salad, perfect for a comforting dinner.

Recipe Metadata:

• Time to Make: 30–40 minutes
• Servings: 2–3

Ingredients:

1. 3 cups mixed vegetables (e.g., zucchini, bell peppers, mushrooms)
2. 1 tablespoon olive oil
3. Salt, pepper, and herbs (e.g., thyme) to taste
4. 4 cups mixed greens (spinach, arugula, etc.)
5. 2 oz goat cheese, crumbled
6. 2 tablespoons balsamic vinegar

Recipe Steps:

1. Preheat oven to 400°F (200°C). Toss vegetables with olive oil, salt, pepper, and herbs. Roast for ~20–25 minutes.
2. Place mixed greens in a large salad bowl.
3. Top with roasted veggies and crumbled goat cheese.
4. Drizzle with balsamic vinegar and serve warm.

16. Tofu and Veggie Stir-Fry Salad

Combine the ease of a stir-fry with the freshness of a salad in this Tofu and Veggie Stir-Fry Salad.

Recipe Metadata:

• Time to Make: 20–25 minutes
• Servings: 2

Ingredients:

1. 1 block of firm tofu, pressed and cubed
2. 2 cups mixed vegetables (e.g., bell peppers, onions, snap peas)
3. 1 tablespoon sesame oil or olive oil
4. 1 tablespoon low-sodium soy sauce or tamari
5. 4 cups romaine or mixed greens
6. Sesame seeds for garnish (optional)

Recipe Steps:

1. In a skillet or wok, heat oil over medium-high heat. Cook tofu cubes until lightly browned on all sides.
2. Add mixed vegetables; stir-fry for 3–4 minutes until crisp-tender.
3. Stir in soy sauce or tamari. Remove from heat.
4. Place greens in two bowls, and top with the hot tofu and vegetables.
5. Sprinkle sesame seeds if desired and serve.

17. Kale, Apple, and Chicken Salad

Crunchy apples and tender chicken bring a sweet-savory balance to this Kale, Apple, and Chicken Salad.

Recipe Metadata:

• Time to Make: 15–20 minutes
• Servings: 2

Ingredients:

1. 2 cups cooked chicken (shredded or diced)
2. 4 cups kale, stems removed and chopped
3. 1 apple, thinly sliced
4. 2 tablespoons chopped walnuts or pecans
5. 2 tablespoons apple cider vinegar
6. 1 tablespoon olive oil
7. Salt and pepper to taste

Recipe Steps:

1. In a large bowl, massage kale with a pinch of salt for 1–2 minutes to soften.
2. Add chicken, apple slices, and walnuts.
3. Whisk together apple cider vinegar, olive oil, salt, and pepper.
4. Drizzle dressing over the salad and toss well. Serve immediately.

18. Mediterranean Couscous Salad with Shrimp

Tiny couscous pearls soak up the flavors of a lemony dressing in this Mediterranean Couscous Salad starring succulent shrimp.

Recipe Metadata:

• Time to Make: 25 minutes
• Servings: 2–3

Ingredients:

1. 1/2 pound shrimp, peeled and deveined
2. 1 cup whole wheat couscous (uncooked)
3. 1 cup chopped cucumber
4. 1 cup cherry tomatoes, halved
5. 1/4 cup black olives, sliced
6. 2 tablespoons lemon juice
7. 2 tablespoons extra-virgin olive oil
8. Salt, pepper, and dried oregano to taste

Recipe Steps:

1. Cook couscous according to package instructions; fluff with a fork and set aside.
2. Season shrimp with salt, pepper, and a pinch of oregano. Sauté or grill until pink, 2–3 minutes per side.
3. Combine couscous, cucumber, tomatoes, and olives in a large bowl.
4. Whisk lemon juice, olive oil, salt, pepper, and oregano in a small bowl.
5. Add cooked shrimp and dressing to the couscous mixture. Toss gently.

19. Vegetarian Taco Salad with Tempeh

Tempeh offers a protein-rich, meatless option in this Vegetarian Taco Salad, loaded with hearty beans and veggies.

Recipe Metadata:

• Time to Make: 20 minutes
• Servings: 2

Ingredients:

1. 8 oz tempeh, crumbled or diced
2. 1 tablespoon olive oil
3. 1 tablespoon taco seasoning (store-bought or homemade)
4. 4 cups romaine lettuce, chopped
5. 1/2 cup black beans, drained and rinsed
6. 1/2 cup diced tomatoes
7. 1/4 cup corn kernels
8. Salsa or Greek yogurt for dressing

Recipe Steps:

1. In a skillet over medium-high heat, warm olive oil. Add tempeh and taco seasoning; cook until tempeh is lightly browned.
2. In a salad bowl, layer lettuce, black beans, tomatoes, and corn.
3. Top with seasoned tempeh.
4. Drizzle with salsa or a dollop of Greek yogurt if desired.

20. Roasted Beet and Quinoa Salad

Earthy beets and nutty quinoa complement each other beautifully in this colorful Roasted Beet and Quinoa Salad.

Recipe Metadata:

• Time to Make: 35–40 minutes
• Servings: 2–3

Ingredients:

1. 2 medium beets, peeled and cubed
2. 1 tablespoon olive oil
3. Salt and pepper to taste
4. 1 cup quinoa, uncooked (makes ~3 cups cooked)
5. 2 cups baby spinach or mixed greens
6. 1/4 cup goat cheese or feta, crumbled (optional)
7. 2 tablespoons balsamic vinegar

Recipe Steps:

1. Preheat oven to 400°F (200°C). Toss beets with olive oil, salt, and pepper; roast for ~25–30 minutes or until tender.
2. Cook quinoa according to package instructions; set aside to cool slightly.
3. In a salad bowl, place spinach or greens, cooked quinoa, and roasted beets.
4. Drizzle with balsamic vinegar.
5. Top with crumbled cheese if desired. Serve warm or at room temperature.