Healthy salads are a fantastic way to get a quick, convenient nutritious meal whether you’re on the go or have all the time in the world.

With so many options, a healthy salad can take just about any form or taste by adding or subtracting meat, spices, nuts, seeds or carbohydrates. One thing’s for sure, they’re definitely not boring when you know how to mix and match ingredients.

Here’s 10 healthy salads to make in the coming weeks to mix up your routine, enjoy a wide variety of tastes and flavours to eat healthier and discover new salad varieties you may not have come across before.

Bon Appétit!

Dmitri Simons
Head Trainer at Exercises.com.au
Qualified Chef
Triathlete

You Know a Kale Salad’s Good For You Right?

Kale Salad

Take your greens to the next level with Kale!

Kale is all the rage in a superfood and if you’re yet to jump on the kale bandwagon, even with all it’s amazing benefits, this salad will help you learn to love that kaley goodness!

For the total number of calories, kale is one of the most nutrient dense foods you can add to your diet! One cup has more than your daily needs of vitamin A, K and C along with vitamin B6, calcium, copper, iron magnesium and potassium, to name a few.

It’s also got a bit of protein and fibre to help keep you full. We’ve added some quinoa as naturally gluten free source of good quality, low-GI carbohydrates for energy.

It’s also a substantial source of protein which, along with the sliced almonds and avocado for healthy fats, makes this salad a well-balanced meal in itself!

Lemon juice adds a fresh, citrusy flavour as well as transforming the kale from a tough and bitter leaf to a delicate and delicious salad that even non-kale lovers will love!

Recipe Snapshot:
Sugar Free – No (but natural sugars from fruit)
Gluten Free – Yes
Dairy Free – Yes
Grain Free – Yes
Protein – Medium
Carbs – Medium
Fats – Medium

For the Love of Kale Salad Recipe Recipe

Juice of ½ lemon
1 tsp extra virgin olive oil
1 tsp white vinegar
¼ teaspoon sea salt
1 cup curly kale, finely chopped with stems removed
½ cup cooked and cooled quinoa
1 tbsp. sultanas
2 tbsp. sliced almonds
¼ cup red capsicum, finely cubed
½ avocado, cubed

Makes 1 serving

In a medium sized bowl, mix together lemon juice, olive oil, vinegar and salt. Add the chopped kale and massage the lemon mixture into the leaves, making sure that the kale is well coated. Add the quinoa, sultanas, almonds, capsicum and avocado and toss to combine.

Serve immediately by itself or alongside a well-cooked steak.

Spice Up Lunch With a Chipotle Burrito Bowl Salad

Chicken Burrito Bowl Salad

The balanced profile of protein, carbohydrates and healthy fats make this salad an ideal lunch

With grilled, chipotle chicken, brown rice and a good-sized serving of fresh vegetables, choosing the healthy option can also be the tastiest option!

The balanced profile of protein, carbohydrates and healthy fats make this salad an ideal lunch for anyone who wants to fuel their body with the good stuff.

If you’re looking to lose weight, brown rice and chicken breast are great low-fat options that’ll keep you full for longer. Brown rice isn’t just a good source of low-GI carbohydrates, it’s packed full of nutrients needed for optimal health.

Topped with avocado for the true Mexican experience, you’ll also be getting a good amount of omega 3’s for a healthy heart, skin and hair.

Not only is eating avocado good for you, it also helps you to absorb more of the vitamins, minerals and antioxidants from the other vegetables in this salad, making it the perfect finish to an already great lunch.

Recipe Snapshot:
Sugar Free – Yes
Gluten Free – Yes
Dairy Free – Yes
Grain Free – No
Protein – Medium
Carbs – Medium
Fats – Medium

Chipotle Burrito Bowl Salad Recipe

½ cup cooked brown rice
1 cup iceberg lettuce, roughly chopped
¼ cup capsicum, diced
¼ cup tomato, diced
¼ cup red onion, diced
120g chicken breast, thinly sliced
1 tsp olive oil
1 tsp ground chipotle
Salt and pepper, to taste
½ avocado, sliced
2 tbsp. coriander, roughly chopped

Makes 1 main sized serving

Season chicken by rubbing with olive oil, ground chipotle, salt and pepper and grill in a frying pan over medium heat until cooked through. While it’s cooking, assemble the salad by layering the brown rice, lettuce, capsicum, tomato and onion in a bowl. Top with sliced chicken breast, avocado and coriander. Enjoy warm or cold!

This Mason Jar Salad Will Make Your Workmates Jealous!

Mason Jar Salad

If it looks good, it tastes good!

Mason jar salads are the perfect way to make your healthy lunch enticing! This one is packed full of a rainbow’s worth of vegetables to make sure you’re getting your daily vitamin and mineral requirements.

The eggs give you protein for lasting energy along with a host of vitamins and minerals and healthy fats. Kumara is a great, low-GI carbohydrate that’ll give you the energy you need to sustain yourself through the day feeling satisfied and full.

A simple home-made Dijon vinaigrette is all you need for great flavour without pilling on extra calories. As an added bonus, the vinegar and lemon juice combination may even help you to shed a bit of weight due to its acetic acid so this one’s perfect as a new lunch staple!

Recipe Snapshot:
Sugar Free – Yes
Gluten Free – Yes
Dairy Free – Yes
Grain Free – Yes
Protein – Medium
Carbs – Medium
Fats – Medium

Rainbow Mason Jar Salad with Dijon Vinaigrette Recipe

1 tsp Dijon mustard
1 tsp white vinegar
1 tsp lemon juice
Salt and pepper, to taste
½ cup roasted kumara, cooked and cooled
2 eggs, hard boiled and diced
1 tbsp. pumpkin seeds
¼ cup tomato, diced
¼ cup cucumber, diced
¼ cup carrot, grated
¼ cup beetroot, grated
½ cup baby spinach leaves

Makes 1 main sized serving

In a small bowl, whisk together the Dijon mustard, vinegar, lemon juice, salt and pepper until well combined. To assemble the salad in a mason jar, layer, in order the Dijon vinargrette, kumara, diced egg, pumpkin seeds, tomato, cucumber, carrot and beetroot and top with spinach leaves. Place the lid on the jar and refrigerate until ready to serve.

To serve, remove lid and tip the contents into a bowl for a perfectly layered salad!

Keep It Fresh With This Light Lemongrass Thai Chicken Salad

Thai Lemongrass Chicken Salad

A quick spicy lunch ready in 15 minutes!

When you’re looking for a light lunch or dinner that will satisfy, try this Thai-inspired lemongrass chicken salad. Chicken breast is a great, low-calorie option that has plenty of protein to keep you well fuelled.

It’s marinated in lemon and lemongrass, both diet-friendly options that add a beautifully light and fresh flavour and topped with a natural, lemon vinaigrette so you can avoid any unwanted additives and preservatives.

Sitting on a bed of carrots, beans and lettuce, you’re also getting important vitamins and minerals to ensure your daily intake. While this salad is great with warm chicken, it’s equally as good served cold as a quick left-over lunch.

Recipe Snapshot:
Sugar Free – No
Gluten Free – Yes
Dairy Free – Yes
Grain Free – Yes
Protein – High
Carbs – Low
Fats – Low

Thai Lemongrass Chicken Salad Recipe

300 grams chicken breast, sliced
1 tbsp. lemon juice + 1 tbsp. lemon juice for vinaigrette
1 tbsp. lemongrass, minced
1 carrot, julienned
150 grams green beans, topped and tailed
1 tsp white vinegar
1 tbsp. extra virgin olive oil
2 cups iceberg lettuce, shredded
1 tbsp. fresh mint leaves

Makes 2 servings

Combine chicken in a bowl with lemon juice and lemongrass to marinade. Meanwhile, place prepared carrot and beans in a heat proof bowl and blanch for 1 minute in hot water. Drain and set aside. Prepare the dressing by mixing lemon juice and vinegar together. Fry the chicken breast in olive oil over medium heat until cooked through. Divide the lettuce, carrots and beans between 2 bowls. Top with cooked chicken, fresh mint leaves and drizzle with lemon vinaigrette.

Serve immediately!

Watching Your Diet But In A Hurry? Whip Up This Prawn and Avocado Salad!

Prawn Salad Recipe

Prawns are a great, low-fat source of protein that also contain iron, zinc, selenium and vitamin B12

This simple and healthy salad only takes a few minutes to put together, making it ideal as a mid-week, low calorie meal. Prawns are a great, low-fat source of protein that also contain iron, zinc, selenium and vitamin B12.

Watercress is known as a ‘healing herb’ and has high levels of calcium than milk, more iron than spinach and more vitamin C than oranges.

It’s also full of vitamin K which helps to develop strong bones and prevent Alzheimer’s disease and vitamin A to keep your eyes healthy and your immune system function properly.

The simple lime and avocado oil dressing adds flavour while keeping a check on the total calories added. Topped with sliced avocado to keep your skin healthy and you feeling full, this salad will have you excited for lunch time!

Recipe Snapshot:
Sugar Free – Yes
Gluten Free – Yes
Dairy Free – Yes
Grain Free – Yes
Protein – High
Carbs – Low
Fats – Medium

Prawn, Avocado and Watercress Salad Recipe

2 cups watercress
1 large avocado, peeled and sliced
300 grams large, cooked tiger prawns, peeled
2 tbsp. lime juice
2 tbsp. avocado oil
Salt and pepper to taste

Makes 2 servings

To make the dressing, combine lime juice, avocado oil, salt and pepper and whisk to combine. Divide the watercress between 2 bowls. Lay sliced avocado across watercress and top with fresh prawns. Drizzle dressing over salad.

Serve immediately!

This Warming Roast Vegetable Salad Ticks Your 5+ A Day

Roast Vegetable Salad

Get your daily veges in with this delicious salad!

Most of us could do with eating more vegetables and this warming roasted vegetable salad is a tasty way to do so!

With a great mix of vegetables, you can nourish your body with a host of vitamins and minerals including potassium, folate, iron and vitamins A, C and B6.

Carrots and capsicum are also high in antioxidants to help remove free radicals from your body while the pine nuts add a bit of protein and healthy fat.

The low GI and high fibre carbohydrates in this salad will give you long lasting energy and keep you full. Enjoy hot or cold and serve alongside a piece of grilled, lean meat for added protein.

Recipe Snapshot:
Sugar Free – Yes
Gluten Free – Yes
Dairy Free – Yes
Grain Free – Yes
Protein – Low
Carbs – High
Fats – Low

Spiced Roasted Vegetable Salad Recipe

½ cup kumara, diced
½ cup eggplant, diced
½ cup carrot, diced
¼ cup red onion, diced
1 garlic clove, peeled
1 tsp dried rosemary
½ tsp cayenne pepper
1 tsp extra virgin olive oil
½ cup zucchini, diced
½ cup red capsicum, diced
2 tbsp. pine nuts
1 cup baby spinach leaves
Salt and pepper to taste

Makes 2 main sized servings or 4 side salads

Preheat oven to 220°C. Combine kumara, eggplant, carrot and onion in a bowl with garlic, rosemary, cayenne pepper and olive oil and toss well to combine. Spread out vegetable mixture on a baking tray and roast for 15 minutes or until just soft.

Add zucchini and capsicum to the baking vegetables, stirring to coat in oil and spices. Return to the oven and continue to cook for a further 15 minutes. Add the pine nuts and bake for a final 5 minutes, until browned. Place the roasted vegetables in a bowl and gently stir in spinach leaves and season to taste.

Serve immediately!

Satisfy Your Taste Buds With This Healthy Salmon Salad!

Salmon Quinoa Salad

Delicious salmon and quinoa salad you can have anytime hot or cold!

This quick and easy salad is a great mid-week go-to meal that is healthy and totally satisfying! Quinoa is a low GI, gluten and grain-free option that contains a very wide profile of minerals including magnesium, copper, iron and zinc.

It is high in fibre and protein to keep you full for longer, making it a great diet addition for those wanting to lose weight. Salmon is one of the best sources of omega 3, an essential fatty acid that the body can’t produce.

Eating salmon twice a week can aid in weight loss by increasing satiety, protect you from heart disease and keep your joints and skin healthy.

Enjoy this salad warm or make extra to have cold for tomorrow’s lunch!

Recipe Snapshot:
Sugar Free – Yes
Gluten Free – Yes
Dairy Free – Yes
Grain Free – Yes
Protein – High
Carbs – Medium
Fats – Medium

Salmon, Avocado and Quinoa Salad Recipe

1 cup quinoa, cooked
200g salmon fillets
1 tsp olive oil
Salt and pepper, to taste
½ cup grape tomatoes, halved
¼ cup red onion, finely diced
¼ cup spring onions, sliced
2 tbsp. fresh coriander, roughly chopped
1 lemon, juiced
2 tbsp. apple cider vinegar
½ avocado, diced

Makes 2 servings

Wash quinoa and cook as per the instructions on the packet. Season salmon with olive oil, salt and pepper and pan fry over a moderate heat until cooked to your liking. Meanwhile, combine quinoa, tomatoes, red onion, spring onion, coriander, lemon juice and apple cider vinegar in a large bowl.

Once the salmon is cooked, use a fork to gently break the fillets up into chunks. Divide the quinoa mixture between two bowls and layer with salmon and avocado.

Serve immediately!

Party Your Way To A Healthy Body With This Corn And Black Bean Salad!

Mexicans know how to take food to the next level and this colourful salad ticks all the boxes! Packed full of fresh vegetables, this moreish salad delivers a good dose of your daily vitamins and minerals including vitamins A, C and B6.

Together, the beans, corn and avocado form a balanced meal with carbohydrates, protein and healthy fats to give you long lasting energy. Black beans are ideal for those wanting to maintain or lose weight as they are a low-energy-dense, high fibre food that fills you up quickly.

They are a great plant-based protein option and also contain significant amounts of iron, magnesium, calcium and folic acid. Try this salad by itself as a light lunch or serve alongside some grilled meat.

It is even better when prepared the night before as the lime juice will infuse in the vegetables (just leave the lettuce and avocado out until ready to serve).

Recipe Snapshot:
Sugar Free – Yes
Gluten Free – Yes
Dairy Free – Yes
Grain Free – Yes
Protein – Medium
Carbs – Medium
Fats – Low

Mexican Fiesta Salad Recipe

⅓ small red onion, diced
1 tomato, diced
⅓ capsicum, any colour, diced
100 grams black beans, drained and rinsed
100 grams canned corn, drained and rinsed
2 tbsp. fresh coriander, roughly chopped
1 lime, juiced
1 tbsp. white vinegar
1 cup iceberg lettuce, shredded
¼ avocado, diced
Salt and pepper, to taste

Makes 1 lunch serving

Place diced onion, tomato, capsicum, black beans, corn, coriander, lime juice and vinegar in a bowl and toss to combine. To serve, lay lettuce in a bowl and top with vegetable mixture, diced avocado and season with salt and pepper.

Quick And Easy Lamb and Beetroot Salad with Mint Yoghurt Dressing

Lamb Beetroot Salad

Got some roast lamb leftover? Create this quick and tasty salad for lunch!

This quick and easy salad makes a tasty, light meal that is high in protein, good fats and low in carbohydrates. The combination of lamb and baby spinach will give you a good dose of iron to keep you feeling energised and healthy.

Spinach also contains vitamin C which will allow your body to better absorb iron into your bloodstream.

Store-bought dressings are usually full of unwanted additives and calories so this two-ingredient yoghurt-based dressing will allow you to add flavour without compromising on your dietary goals.

Adding yoghurt to your salad is also a great way to add some bonus probiotics to improve and maintain optimal gut health and immune function.

Pumpkin seeds are a great source of fibre, magnesium, zinc, omega 3’s and antioxidants improving heart health, lowering blood pressure, boosting your immune system and reducing bad cholesterol.

Studies have shown that they may even aid in improving sleep quality and reducing the chance of developing prostate cancer. This salad is also great made with leftover roasted lamb and is great served cold on a hot day.

Recipe Snapshot:
Sugar Free – Yes
Gluten Free – Yes
Dairy Free – No
Grain Free – Yes
Protein – High
Carbs – Low
Fats – Medium

Lamb And Beetroot Salad Recipe

2 tbsp. plain unsweetened yoghurt
¼ tsp dried mint
150g lamb steak or leftover roasted lamb
½ tsp olive oil
Salt and pepper, to taste
1 cup baby spinach leaves
2 baby beetroot, diced
1 small tomato, diced
1 tbsp. raw pumpkin seeds

Makes 1 Serving

Mix the yoghurt and dried mint together in a small bowl and set aside. Turn a frying pan onto a medium-high heat and season the lamb with olive oil, salt and pepper. Once the pan has fully heated up, fry the lamb for 2-3 minutes on each side.

While the lamb is cooking layer the baby spinach leaves, beetroot and tomato in a bowl. Once the lamb has cooked to your liking, slice it thinly on a chopping board and lay over the salad. Sprinkle with pumpkin seeds and serve immediately with the yoghurt dressing.

 

Delicious Lemon Dill Quinoa Salad With Scallops

Quinoa Salad

Get balanced nutrition with this delicious salad!

Looking for a light lunch that will keep your body fueled through the afternoon? This quinoa salad recipe is the perfect meal to energise your day.

Quinoa is a hearty grain that provides long-lasting energy and offers a complete source of protein. This makes it a perfect choice for vegetarians who may struggle to get complete sources of protein in their diet plan.

Quinoa is also high in fibre, so will help keep your hunger levels down and improve heart health in the process. The quinoa is combined with scallops, which are an excellent source of protein and will also provide a small amount of healthy fats.

The dressing is a homemade variety, ensuring you are putting nothing but high quality ingredients into your body. This is a much healthier choice than store-bought dressings, which are often loaded with sugar, salt, and unhealthy oils.

Serve this salad for a lunch or light dinner – whichever you prefer.

Recipe Snapshot:
Sugar Free – No
Gluten Free –Yes
Dairy Free – Yes
Grain Free – No
Protein – High
Carbs – High
Fats – Low

Lemon Dill Quinoa Salad With Scallops Recipe

½ cup cooked quinoa
2 cups scallops
2 cups chopped seeded cucumber
1 ½ cups mushrooms, sliced
½ cup frozen corn kernels
¼ cup chopped fresh dill
¼ cup lemon juice
1 tbsp. olive oil
1 clove garlic, minced
6 cups baby spinach
2 cups salad greens
½ sliced tomatos

Makes 1 Serving

Cook quinoa according to package directions. Heat a medium skillet over medium heat. Add olive oil and garlic, heat for 1-2 minutes. Next, add scallops and cook for 5 minutes or until no longer white. Place in a bowl along with sliced cucumber, corn, and mushrooms.

In another bowl, combine the lemon juice and dill and then drizzle over top for the dressing. Add the quinoa, toss and then serve.

I hope you’ve enjoyed these healthy salads. Give them a try and see how you like the many sensations and flavours that can be enjoyed with salads.

They’re a great way to a healthy lunch to set your mind and body up for the afternoon, not to mention the long term benefits of eating healthy salads on a regular basis.

Enjoy!