When summer temperatures rise and the humidity kicks in, turning on the oven or even standing over the grill can feel unbearable. On hot days, a cool, crisp, and colorful summer salad is the perfect solution. Not only are salads quick and easy to prepare, but they also take advantage of the season’s fresh fruits and vegetables.
If you’re wondering what to put in a summer salad, here’s your go-to guide to building a satisfying, nutrient-packed meal.
How to Build the Perfect Summer Salad
1. Choose a Leafy Base
Start with a foundation of leafy greens:
- Romaine
- Spinach
- Kale
- Arugula
- Spring mix
2. Load Up on Colorful Veggies
Boost nutrients and texture with a variety of colorful vegetables:
- Bell peppers (red, yellow, green)
- Cucumbers
- Cherry tomatoes
- Carrots
- Red or green cabbage
- Radishes
- Mushrooms
- Broccoli
- Cauliflower
- Asparagus
- Red or green onions
Pro tip: Use a veggie chopper for quick prep and consistent cuts!
3. Add Natural Sweetness
Balance your bowl with the sweetness of fruits:
- Fresh berries: blueberries, strawberries, raspberries, cherries
- Apples, pears, peaches (sliced or diced)
- Dried cranberries or apricots
- Melon or pineapple chunks
4. Sprinkle in Some Crunch
Texture is key! Add:
- Chopped nuts: almonds, walnuts, pistachios, peanuts
- Seeds: pumpkin, sunflower, sesame, pine
5. Pack in the Protein
To turn your salad into a full meal, include:
- Grilled chicken or steak
- Deli turkey slices
- Tuna or canned salmon
- Hard-boiled eggs
- Cubed low-fat cheese
- Chickpeas or black beans
- Extra firm tofu
6. Drizzle with a Healthy Dressing
Create a homemade vinaigrette with:
- Healthy fat: extra virgin olive oil or avocado oil
- Acid: lemon or lime juice, or vinegar (balsamic, apple cider, red wine)
- Flavor boosts: honey or maple syrup for sweetness, Dijon or hot mustard, fresh herbs and spices for depth
- Or, for convenience, opt for a store-bought light dressing
Salads can be fun, tasty, colorful and satisfying on a hot summer day (or any day) and take little time to prepare. Try this tasty romaine and strawberry salad!
Featured Recipe: Strawberry Romaine Summer Salad
Looking for a simple summer salad recipe to get started? Try this fresh and fruity Strawberry Romaine Salad from AllRecipes.com:
Prep Time: 15 mins
Total Time: 15 mins
Servings: 6
Ingredients
- 1 head romaine lettuce, torn into bite-sized pieces
- 1 red onion, sliced
- 1 pint fresh strawberries, sliced
- 1 (11 ounce) can mandarin oranges
- Add diced grilled chicken or steamed shrimp (for protein)
- 1 cup mayonnaise (you can sub with light mayonnaise or non-fat Greek yogurt)
- 2 tablespoons maraschino cherry juice
- 2 tablespoons honey
- 1 tablespoon poppy seeds
- ⅛ teaspoon lemon juice
Directions
- Combine romaine lettuce, red onion, strawberries, mandarin oranges and grilled chicken or shrimp in a large bowl.
- Whisk mayonnaise, cherry juice, honey, poppy seeds, and lemon juice together in a bowl until well combined; pour over salad and toss to coat.