17 Hearty Lunch Salad Recipes

Lunch salads can be a quick, fresh way to refuel midday—providing a balance of protein, fiber, vitamins, and minerals. From bright Mediterranean flavors to protein-packed grain bowls, there’s a salad for every palate and lifestyle.

Ready to explore some new lunch ideas? Let’s get into these 17 healthy salad recipes!

1. Mediterranean Chickpea Salad

Fresh herbs, crisp veggies, and briny olives make this Mediterranean Chickpea Salad an easy go-to for lunch.

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. 1/4 cup kalamata olives, sliced
6. 2 tablespoons fresh parsley or basil, chopped
7. 2 tablespoons extra-virgin olive oil
8. 1 tablespoon red wine vinegar
9. 1/2 teaspoon dried oregano
10. Salt and pepper to taste

Recipe Steps:

1. In a large bowl, combine chickpeas, cucumber, tomatoes, onion, olives, and fresh herbs.
2. In a small bowl, whisk together olive oil, vinegar, oregano, salt, and pepper.
3. Drizzle dressing over the salad and toss gently.
4. Serve immediately or refrigerate for up to 3 days.

2. Grilled Chicken Avocado Salad

Lean grilled chicken, creamy avocado, and fresh greens make this Grilled Chicken Avocado Salad a satisfying midday meal.

Recipe Metadata:

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

Ingredients:

1. 2 boneless, skinless chicken breasts
2. Salt, pepper, and your favorite seasoning blend (e.g., garlic powder, paprika)
3. 4 cups mixed greens or romaine lettuce
4. 1 avocado, sliced
5. 1 cup cherry tomatoes, halved
6. 1/4 cup red onion, thinly sliced
7. 2 tablespoons extra-virgin olive oil
8. Juice of 1/2 lemon or lime

Recipe Steps:

1. Season chicken breasts with salt, pepper, and any preferred seasonings.
2. Grill or pan-sear chicken for about 5–6 minutes per side, until cooked through (internal temp 165°F / 74°C). Let rest, then slice.
3. In a salad bowl, layer greens, avocado, tomatoes, and red onion.
4. Top with sliced chicken.
5. Whisk together olive oil and lemon (or lime) juice; drizzle over the salad and serve.

3. Spinach and Strawberry Salad with Balsamic

A sweet-and-tangy favorite, this Spinach and Strawberry Salad pairs juicy strawberries with a simple balsamic vinaigrette.

Recipe Metadata:

• Time to Make: 10 minutes
• Servings: 2

Ingredients:

1. 4 cups baby spinach
2. 1 cup sliced strawberries
3. 1/4 cup sliced almonds or chopped walnuts
4. 2 tablespoons balsamic vinegar
5. 1 tablespoon extra-virgin olive oil
6. 1 teaspoon honey (optional)
7. Salt and pepper to taste

Recipe Steps:

1. Place spinach and sliced strawberries in a large bowl.
2. In a small bowl, whisk together balsamic vinegar, olive oil, honey (if using), salt, and pepper.
3. Drizzle the dressing over spinach and strawberries; toss gently.
4. Top with almonds or walnuts and serve immediately.

4. Tuna Niçoise Salad

This Tuna Niçoise Salad is a French-inspired classic, loaded with protein, veggies, and bright Mediterranean flavors.

Recipe Metadata:

• Time to Make: 20 minutes
• Servings: 2

Ingredients:

1. 1 can (5 oz) tuna in water, drained
2. 4 cups mixed greens
3. 1 cup blanched green beans (cook in boiling water for ~2–3 min, then cool)
4. 1 cup cherry tomatoes, halved
5. 1/2 cup black olives, pitted
6. 2 hard-boiled eggs, halved
7. 2 tablespoons extra-virgin olive oil
8. 1 tablespoon red wine vinegar
9. 1 teaspoon Dijon mustard (optional)
10. Salt and pepper to taste

Recipe Steps:

1. Arrange greens in a large bowl or on two plates.
2. Top with tuna, green beans, cherry tomatoes, olives, and hard-boiled eggs.
3. Whisk together olive oil, vinegar, Dijon (if using), salt, and pepper.
4. Drizzle dressing over the salad; serve immediately.

5. Crunchy Thai Chicken Salad

Filled with bold flavors and crunchy veggies, this Crunchy Thai Chicken Salad features a zesty peanut dressing.

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 cup chopped bell peppers
5. 2 tablespoons chopped cilantro or basil
6. 2 tablespoons chopped peanuts (optional)

Peanut Dressing:

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

Recipe Steps:

1. In a small bowl, whisk all dressing ingredients until smooth, adding water if needed for desired consistency.
2. In a large bowl, combine shredded chicken, cabbage, carrots, bell peppers, and herbs.
3. Drizzle peanut dressing over the salad and toss well.
4. Top with peanuts if desired. Serve immediately.

6. Quinoa Veggie Salad

Protein-rich quinoa and a rainbow of vegetables come together in this Quinoa Veggie Salad that’s perfect for meal prep.

Recipe Metadata:

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

Ingredients:

1. 1 cup uncooked quinoa (makes ~3 cups cooked)
2. 1 cup diced cucumber
3. 1 cup halved cherry tomatoes
4. 1/2 cup diced red onion
5. 1/2 cup shredded carrots
6. 2 tablespoons extra-virgin olive oil
7. 1 tablespoon apple cider vinegar or lemon juice
8. Salt and pepper to taste

Recipe Steps:

1. Cook quinoa according to package directions; let cool slightly.
2. In a large bowl, mix cooked quinoa with cucumber, tomatoes, onion, and carrots.
3. In a small bowl, whisk olive oil, vinegar (or lemon juice), salt, and pepper.
4. Drizzle dressing over the quinoa mixture and toss.
5. Serve immediately or store in the fridge for up to 3 days.

7. Classic Cobb Salad

A hearty Cobb Salad is an American favorite, featuring rows of colorful ingredients like chicken, avocado, and crispy bacon.

Recipe Metadata:

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

Ingredients:

1. 4 cups romaine lettuce, chopped
2. 1 cup cooked chicken breast, diced or shredded
3. 2 hard-boiled eggs, chopped
4. 4 slices cooked bacon, crumbled
5. 1 avocado, sliced
6. 1 cup cherry tomatoes, halved
7. 1/2 cup crumbled blue cheese (optional)
8. Dressing of choice (ranch, vinaigrette, or a lighter option)

Recipe Steps:

1. Arrange lettuce in a large bowl or on a platter.
2. Top with chicken, hard-boiled eggs, bacon, avocado, tomatoes, and cheese if using.
3. Drizzle your preferred dressing over the salad.
4. Toss just before serving or enjoy it arranged in rows.

8. Lentil and Roasted Veggie Salad

Warm roasted vegetables and hearty lentils make this Lentil and Roasted Veggie Salad both filling and nutritious.

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 chopped vegetables (e.g., zucchini, bell peppers, red onion)
3. 2 tablespoons olive oil
4. Salt, pepper, and herbs (e.g., thyme) 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 chopped veggies with olive oil, salt, pepper, and herbs.
2. Roast for 20–25 minutes until tender.
3. Warm lentils if desired.
4. Place spinach or arugula in a bowl, and top with roasted vegetables and lentils.
5. Drizzle balsamic vinegar over the salad and serve.

9. Southwest Shrimp Salad

Spiced shrimp, black beans, and corn bring bold flavors to this Southwest Shrimp Salad—perfect for a quick lunch.

Recipe Metadata:

• Time to Make: 20 minutes
• Servings: 2

Ingredients:

1. 1/2 pound shrimp, peeled and deveined (cooked or raw)
2. 1 tablespoon olive oil
3. 1 teaspoon 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 (canned, drained, and rinsed)
8. 1/2 cup corn kernels (fresh, frozen, or canned)
9. 1/2 cup diced tomatoes
10. Lime wedges for garnish

Recipe Steps:

1. If shrimp is raw, season with chili powder, cumin, salt, and pepper. Sauté in olive oil over medium heat for 2–3 minutes per side until opaque. (If cooked, warm gently with the seasoning.)
2. In a large bowl, layer lettuce, black beans, corn, and tomatoes.
3. Top with seasoned shrimp.
4. Squeeze fresh lime juice over the salad or use a dressing of choice.

10. Salmon Caesar Salad

A twist on the classic Caesar, this Salmon Caesar Salad offers heart-healthy omega-3s and crisp romaine.

Recipe Metadata:

• Time to Make: 20 minutes
• Servings: 2

Ingredients:

1. 2 salmon fillets (4–6 oz each)
2. Salt and pepper to taste
3. 4 cups romaine lettuce, chopped
4. 1/2 cup Caesar dressing (opt for a lighter or homemade version)
5. 1/4 cup grated Parmesan cheese (optional)
6. 1 cup croutons (optional)

Recipe Steps:

1. Season salmon with salt and pepper. Bake or pan-sear until cooked through (12–15 minutes in a 400°F oven, or ~4–5 minutes per side on medium heat).
2. In a large bowl, toss romaine lettuce with dressing.
3. Flake or slice the cooked salmon and add to the salad.
4. Sprinkle Parmesan and croutons, if using. Serve immediately.

11. Caprese Salad with Mixed Greens

This Caprese Salad version adds mixed greens to the classic tomato-mozzarella-basil trio for extra nutrients and volume.

Recipe Metadata:

• Time to Make: 10 minutes
• Servings: 2

Ingredients:

1. 2 cups mixed greens (spinach, arugula, etc.)
2. 2 large tomatoes, sliced
3. 8 oz fresh mozzarella, sliced (or use mini mozzarella balls)
4. 1/4 cup fresh basil leaves
5. 2 tablespoons balsamic glaze or balsamic vinegar
6. 1 tablespoon olive oil
7. Salt and pepper to taste

Recipe Steps:

1. Arrange mixed greens, tomato slices, mozzarella, and basil on a plate or in a bowl.
2. Drizzle with olive oil and balsamic.
3. Season with salt and pepper.
4. Serve immediately.

12. Tofu and Edamame Asian Salad

Vegan-friendly, this Tofu and Edamame Asian Salad is high in plant-based protein and bursting with flavor from a sesame dressing.

Recipe Metadata:

• Time to Make: 20 minutes
• Servings: 2

Ingredients:

1. 1 cup firm tofu, cubed (pressed if possible)
2. 1 cup cooked edamame (shelled)
3. 2 cups shredded cabbage or mixed greens
4. 1 cup shredded carrots
5. 2 green onions, thinly sliced

Sesame Dressing:

1. 2 tablespoons rice vinegar
2. 1 tablespoon sesame oil
3. 1 tablespoon soy sauce or tamari (low-sodium if possible)
4. 1 teaspoon honey or maple syrup

Recipe Steps:

1. Pan-sear tofu (optional) in a nonstick skillet until lightly golden. Set aside.
2. In a large bowl, combine cabbage, carrots, tofu, edamame, and green onions.
3. Whisk dressing ingredients in a small bowl.
4. Drizzle dressing over the salad and toss. Serve immediately.

13. Warm Roasted Sweet Potato and Arugula Salad

The natural sweetness of roasted sweet potatoes complements the peppery bite of arugula in this Warm Roasted Sweet Potato and Arugula Salad.

Recipe Metadata:

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

Ingredients:

1. 1 large sweet potato, peeled and diced
2. 1 tablespoon olive oil
3. Salt and pepper to taste
4. 3 cups arugula
5. 1/4 cup crumbled feta or goat cheese (optional)
6. 2 tablespoons balsamic vinegar

Recipe Steps:

1. Preheat oven to 400°F (200°C). Toss sweet potato cubes with olive oil, salt, and pepper.
2. Roast for 20–25 minutes or until tender.
3. Place arugula in a bowl and top with warm sweet potatoes.
4. Drizzle with balsamic vinegar and sprinkle with cheese if desired. Serve immediately.

14. Beet and Goat Cheese Salad

Earthy roasted beets and tangy goat cheese create a vibrant Beet and Goat Cheese Salad that’s both eye-catching and delicious.

Recipe Metadata:

• Time to Make: 30 minutes (plus cooling if you roast the beets)
• Servings: 2

Ingredients:

1. 2 medium beets, peeled and diced (or use pre-cooked beets)
2. 2 tablespoons olive oil
3. Salt and pepper to taste
4. 3 cups mixed greens
5. 2 tablespoons goat cheese, crumbled
6. 2 tablespoons chopped walnuts (optional)
7. 1 tablespoon balsamic vinegar

Recipe Steps:

1. If using raw beets, preheat oven to 400°F (200°C). Toss diced beets with olive oil, salt, and pepper; roast for ~25 minutes.
2. Let beets cool slightly.
3. Arrange greens in a bowl, and top with beets, goat cheese, and walnuts if using.
4. Drizzle with balsamic vinegar or your favorite dressing.

15. Greek Pasta Salad

Whole wheat pasta and classic Greek ingredients come together in this Greek Pasta Salad—great for meal prep or picnics.

Recipe Metadata:

• Time to Make: 20 minutes
• Servings: 3–4

Ingredients:

1. 2 cups whole wheat pasta (rotini or penne)
2. 1 cup cucumber, diced
3. 1 cup cherry tomatoes, halved
4. 1/2 cup sliced olives
5. 1/4 cup red onion, finely chopped
6. 1/4 cup crumbled feta cheese (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. Cook pasta according to package directions; drain and rinse under cold water.
2. In a large bowl, combine cooled pasta, cucumber, tomatoes, olives, onion, and feta if using.
3. Whisk together olive oil, vinegar, oregano, salt, and pepper.
4. Pour dressing over the salad and toss.
5. Chill until ready to serve.

16. Warm Grain Bowl with Chicken and Veggies

Technically a salad in a bowl, this Warm Grain Bowl balances lean chicken with fiber-packed grains and roasted veggies.

Recipe Metadata:

• Time to Make: 30 minutes
• Servings: 2

Ingredients:

1. 1 cup cooked brown rice or farro
2. 1 chicken breast, cooked and sliced
3. 2 cups roasted veggies (e.g., broccoli, carrots)
4. 2 cups spinach or kale
5. 1 tablespoon olive oil
6. Salt and pepper to taste
7. 2 tablespoons tahini or your favorite dressing

Recipe Steps:

1. Roast vegetables at 400°F (200°C) with olive oil, salt, and pepper for ~20 minutes.
2. Meanwhile, cook chicken (if not pre-cooked) and grains.
3. Layer grains, spinach/kale, chicken, and roasted veggies in two bowls.
4. Drizzle with tahini or another preferred dressing before serving warm.

17. Watermelon and Feta Salad

Crisp watermelon and salty feta form a refreshing flavor combo in this Watermelon and Feta Salad, perfect for a light lunch on hot days.

Recipe Metadata:

• Time to Make: 10 minutes
• Servings: 2

Ingredients:

1. 3 cups watermelon, cubed
2. 2 cups arugula or mixed greens
3. 1/4 cup crumbled feta cheese
4. 2 tablespoons chopped mint leaves (optional)
5. 1 tablespoon extra-virgin olive oil
6. 1 tablespoon lime juice
7. Salt and pepper to taste

Recipe Steps:

1. In a salad bowl, combine watermelon cubes, greens, and mint if desired.
2. Whisk olive oil, lime juice, salt, and pepper in a small bowl.
3. Drizzle dressing over the salad.
4. Sprinkle feta on top. Serve immediately.