I love making spring salad recipes when the weather starts to feel fresh and bright. This is the season when everything feels lighter, and I naturally want to eat meals that are colorful, healthy, and full of flavor. Spring salads are perfect because they are easy to prepare and use fresh fruits, vegetables, and greens. I enjoy mixing different textures and tastes, like crunchy veggies, juicy fruits, creamy dressings, and soft cheese. Every bowl feels refreshing and satisfying at the same time.
What I love most about spring salads is how flexible they are. I can make them simple for busy days or dress them up for family lunches and gatherings. They always make me feel energized and happy after eating. These recipes remind me that healthy food can be delicious, beautiful, and comforting at the same time.
Spring Salad Recipes
Strawberry Spinach Spring Salad
Source: Pinterest
Ingredients:
• Fresh spinach
• Strawberries
• Feta cheese
• Walnuts
• Olive oil
• Honey
Steps to Make Strawberry Spinach Spring Salad
• Wash and chop spinach
• Slice strawberries
• Add cheese and walnuts
• Drizzle oil and honey
• Toss gently
Nutritional Information (Per Serving):
Calories: 280
Protein: 9g
Fat: 15g
Sweet strawberries and fresh spinach make this salad light and refreshing.
Lemon Cucumber Garden Salad
Source: Pinterest
Ingredients:
• Cucumber
• Lemon juice
• Onion
• Mint leaves
• Olive oil
• Salt
Steps to Make Lemon Cucumber Garden Salad
• Slice cucumber and onion
• Chop mint
• Mix lemon juice and oil
• Combine all ingredients
• Toss well
Nutritional Information (Per Serving):
Calories: 160
Protein: 4g
Fat: 7g
Cool cucumber and lemon create a fresh spring flavor.
Lemon Chickpea Veggie Salad
Ingredients:
• Chickpeas
• Cucumber
• Tomato
• Parsley
• Lemon juice
• Olive oil
Steps to Make Lemon Chickpea Veggie Salad
• Rinse chickpeas
• Chop vegetables
• Mix lemon and oil
• Combine all
• Toss well
Nutritional Information (Per Serving):
Calories: 290
Protein: 11g
Fat: 10g
This protein-packed salad is refreshing, filling, and great for quick lunches.
Apple Walnut Spring Salad
Ingredients:
• Mixed greens
• Apple slices
• Walnuts
• Blue cheese
• Olive oil
• Vinegar
Steps to Make Apple Walnut Spring Salad
• Wash greens
• Slice apples
• Toast walnuts
• Add cheese
• Drizzle dressing
Nutritional Information (Per Serving):
Calories: 310
Protein: 8g
Fat: 17g
Crisp apples and crunchy walnuts add a perfect balance of sweet and savory flavors.
Mango Cucumber Mint Salad
Ingredients:
• Mango
• Cucumber
• Mint leaves
• Lime juice
• Honey
• Salt
Steps to Make Mango Cucumber Mint Salad
• Dice mango
• Slice cucumber
• Chop mint
• Mix lime and honey
• Toss gently
Nutritional Information (Per Serving):
Calories: 210
Protein: 2g
Fat: 3g
This tropical-inspired salad feels light, cooling, and refreshing on warm spring days.
Carrot Raisin Spring Salad
Ingredients:
• Grated carrots
• Raisins
• Yogurt
• Lemon juice
• Honey
• Salt
Steps to Make Carrot Raisin Spring Salad
• Grate carrots
• Add raisins
• Mix yogurt and lemon
• Combine all
• Chill before serving
Nutritional Information (Per Serving):
Calories: 240
Protein: 6g
Fat: 7g
Creamy, slightly sweet, and crunchy, this salad is simple yet satisfying.
Avocado Tomato Quinoa Salad
Ingredients:
• Cooked quinoa
• Avocado
• Tomato
• Onion
• Lemon juice
• Olive oil
Steps to Make Avocado Tomato Quinoa Salad
• Cook quinoa
• Dice vegetables
• Mash lemon and oil
• Mix all
• Serve fresh
Nutritional Information (Per Serving):
Calories: 340
Protein: 10g
Fat: 16g
This hearty salad is perfect when you want something healthy and filling.
Zucchini Ribbon Spring Salad
Source: Pinterest
Ingredients:
• Zucchini
• Parmesan cheese
• Cherry tomatoes
• Olive oil
• Lemon juice
• Pepper
Steps to Make Zucchini Ribbon Spring Salad
• Slice zucchini thin
• Cut tomatoes
• Add cheese
• Mix dressing
• Toss lightly
Nutritional Information (Per Serving):
Calories: 180
Protein: 7g
Fat: 9g
Light zucchini ribbons make this salad fresh, crunchy, and perfect for spring dinners.
Blueberry Goat Cheese Spring Salad
Source: Pinterest
Ingredients:
• Mixed greens
• Blueberries
• Goat cheese
• Walnuts
• Olive oil
• Honey
Steps to Make Blueberry Goat Cheese Spring Salad
• Wash greens
• Rinse blueberries
• Crumble cheese
• Toast walnuts
• Drizzle oil and honey
Nutritional Information (Per Serving):
Calories: 280
Protein: 8g
Fat: 15g
Sweet blueberries and creamy goat cheese create a fresh and flavorful spring salad.
Cucumber Yogurt Herb Salad
Ingredients:
• Cucumber
• Yogurt
• Dill
• Garlic
• Lemon juice
• Salt
Steps to Make Cucumber Yogurt Herb Salad
• Slice cucumber
• Mix yogurt and garlic
• Add herbs
• Combine all
• Chill before serving
Nutritional Information (Per Serving):
Calories: 190
Protein: 6g
Fat: 8g
This cooling salad is light, refreshing, and perfect for warm spring afternoons.
Peach Arugula Spring Salad
Ingredients:
• Arugula
• Peach slices
• Feta cheese
• Almonds
• Olive oil
• Balsamic vinegar
Steps to Make Peach Arugula Spring Salad
• Wash arugula
• Slice peaches
• Toast almonds
• Add feta
• Toss with dressing
Nutritional Information (Per Serving):
Calories: 300
Protein: 7g
Fat: 14g
Juicy peaches and peppery arugula make this salad bright and delicious.
Corn Avocado Spring Salad
Ingredients:
• Sweet corn
• Avocado
• Tomato
• Onion
• Lime juice
• Olive oil
Steps to Make Corn Avocado Spring Salad
• Boil corn
• Cut vegetables
• Mash lime and oil
• Mix gently
• Serve fresh
Nutritional Information (Per Serving):
Calories: 320
Protein: 6g
Fat: 18g
Creamy avocado and sweet corn bring rich flavor and freshness together.
Beetroot Orange Spring Salad
Ingredients:
• Boiled beetroot
• Orange slices
• Spinach
• Walnuts
• Olive oil
• Vinegar
Steps to Make Beetroot Orange Spring Salad
• Slice beetroot
• Peel oranges
• Wash spinach
• Add walnuts
• Toss with dressing
Nutritional Information (Per Serving):
Calories: 270
Protein: 5g
Fat: 12g
Earthy beets and juicy oranges create a beautiful and tasty combination.
Green Bean Almond Salad
View this post on Instagram
Ingredients:
• Green beans
• Almond flakes
• Garlic
• Lemon juice
• Olive oil
• Salt
Steps to Make Green Bean Almond Salad
• Boil beans
• Toast almonds
• Sauté garlic
• Mix dressing
• Combine all
Nutritional Information (Per Serving):
Calories: 230
Protein: 7g
Fat: 11g
This crunchy salad is simple, healthy, and full of spring freshness.
Pineapple Cabbage Slaw
View this post on Instagram
Ingredients:
• Shredded cabbage
• Pineapple chunks
• Carrot
• Yogurt
• Honey
• Lemon juice
Steps to Make Pineapple Cabbage Slaw
• Shred vegetables
• Chop pineapple
• Mix dressing
• Combine all
• Chill before serving
Nutritional Information (Per Serving):
Calories: 250
Protein: 5g
Fat: 7g
Sweet pineapple adds a fun tropical twist to classic cabbage slaw.
Tomato Mozzarella Spring Salad
Ingredients:
• Cherry tomatoes
• Mozzarella balls
• Basil leaves
• Olive oil
• Balsamic glaze
• Salt
Steps to Make Tomato Mozzarella Spring Salad
• Cut tomatoes
• Slice cheese
• Add basil
• Drizzle oil
• Finish with glaze
Nutritional Information (Per Serving):
Calories: 310
Protein: 11g
Fat: 19g
This fresh and simple salad is perfect for quick spring meals.
Lentil Veggie Spring Salad
Ingredients:
• Cooked lentils
• Cucumber
• Tomato
• Onion
• Lemon juice
• Olive oil
Steps to Make Lentil Veggie Spring Salad
• Cook lentils
• Chop vegetables
• Mix dressing
• Combine all
• Toss gently
Nutritional Information (Per Serving):
Calories: 330
Protein: 14g
Fat: 9g
This protein-rich salad keeps you full and energized all day.
Kiwi Spinach Spring Salad
Ingredients:
• Spinach
• Kiwi slices
• Sunflower seeds
• Feta cheese
• Olive oil
• Honey
Steps to Make Kiwi Spinach Spring Salad
• Wash spinach
• Slice kiwi
• Toast seeds
• Add feta
• Drizzle dressing
Nutritional Information (Per Serving):
Calories: 260
Protein: 7g
Fat: 12g
Tangy kiwi and fresh spinach create a unique and refreshing spring salad.
FAQ
Can I prepare spring salads in advance
Yes, you can prepare most ingredients in advance, like washing greens and chopping vegetables. Keep them stored separately and mix just before serving for best freshness.
What dressing works best for spring salads
Light dressings like lemon vinaigrette, honey mustard, or olive oil with vinegar work best. They keep the salad fresh and not heavy.
Are spring salads good for weight loss
Yes, spring salads are low in calories and high in fiber. They help you feel full while supporting healthy weight management.
Can I add protein to my spring salad
Yes, you can add grilled chicken, boiled eggs, chickpeas, tofu, or beans to make your salad more filling and balanced.
How do I keep salads from getting soggy
Store dressing separately and add it just before eating. Also, dry your greens properly after washing.
Are spring salads suitable for kids
Yes, you can make them kid-friendly by adding fruits, cheese, and mild dressings to match their taste.
What greens are best for spring salads
Spinach, lettuce, arugula, kale, and mixed greens are all great choices for fresh spring salads.
Can I make spring salads vegan
Yes, simply skip cheese and use plant-based dressings. Add beans, nuts, or seeds for extra nutrition.
I’m Priscilla Swahn, a registered dietitian with a master’s degree in nutritional sciences. With over a decade of experience in holistic nutrition, I specialize in creating delicious keto recipes to help you enjoy a healthy lifestyle. On iKetoMom, you’ll find a variety of recipes for every meal—hearty breakfasts, satisfying lunches, mouthwatering dinners, indulgent desserts, and refreshing drinks. My recipes make keto living easy and enjoyable for the whole family. Featured in EatingWell and MindBodyGreen, I also collaborate with health centers and corporate companies to share my expertise. Join me and discover the joy of keto cooking!