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15 Healthy Vegan Salad Recipes Ideas

Vegan Salad Recipes Ideas are incredibly versatile, offering endless possibilities for flavor, texture, and nutrition. Whether you’re preparing a quick lunch, planning your weekly meal prep, or seeking a light yet satisfying dinner, these recipes are perfect for every occasion. Packed with fresh ingredients, plant-based proteins, and vibrant dressings, these salads are not only good for your body but also a treat for your taste buds. Get ready to explore healthy and creative ways to enjoy salads that are anything but boring!

Vegan Salad Recipes Ideas

Vegan Salad Recipes Ideas

1. Classic Kale and Quinoa Salad

Vegan Salad Recipes Ideas Classic Kale and Quinoa Salad

Description:
This Classic Kale and Quinoa Salad is a nutrient-packed powerhouse that’s both delicious and easy to prepare. It combines hearty kale, protein-rich quinoa, and a zesty lemon-tahini dressing for a balanced and satisfying dish. Perfect as a light lunch or a side dish for dinner, it’s a great option for meal prep.

Ingredients:

  • 4 cups fresh kale, chopped (stems removed)
  • 1 cup cooked quinoa (white, red, or tri-color)
  • 1/2 cup cherry tomatoes, halved
  • 1/4 cup red onion, thinly sliced
  • 1/4 cup sunflower seeds or sliced almonds (optional for crunch)
  • 1/4 cup dried cranberries or raisins (for a hint of sweetness)
  • 2 tablespoons olive oil
  • Juice of 1 lemon
  • 1 tablespoon tahini
  • 1 teaspoon maple syrup (optional for sweetness)
  • Salt and pepper to taste

Nutritional Information (Per Serving):

  • Calories: 220
  • Protein: 6g
  • Carbohydrates: 24g
    • Fiber: 5g
    • Sugars: 7g
  • Fat: 10g
    • Saturated Fat: 1.5g
  • Sodium: 180mg
  • Vitamin A: 180% of the Daily Value (DV)
  • Vitamin C: 100% DV
  • Calcium: 10% DV
  • Iron: 15% DV

2. Rainbow Veggie Salad with Hummus Dressing

Vegan Salad Recipes Ideas Rainbow Veggie Salad with Hummus Dressing

Description:
The Rainbow Veggie Salad with Hummus Dressing is a vibrant, colorful dish that’s as visually appealing as it is nutritious. Packed with an array of fresh vegetables, this salad delivers a variety of flavors and textures, while the creamy hummus dressing adds a tangy and savory kick. It’s perfect as a standalone meal or a side dish to complement your favorite plant-based entree.

Ingredients:

  • For the Salad:
    • 2 cups mixed greens (spinach, arugula, or romaine)
    • 1/2 cup red bell pepper, sliced
    • 1/2 cup yellow bell pepper, sliced
    • 1/2 cup shredded purple cabbage
    • 1/2 cup shredded carrots
    • 1/2 cup cherry tomatoes, halved
    • 1/4 cup cucumber, sliced
    • 2 tablespoons pumpkin seeds or sunflower seeds
  • For the Hummus Dressing:
    • 1/4 cup hummus (store-bought or homemade)
    • 2 tablespoons lemon juice
    • 1 tablespoon olive oil
    • 1 teaspoon Dijon mustard (optional)
    • 1–2 tablespoons water (to adjust consistency)
    • Salt and pepper to taste

Nutritional Information (Per Serving):

  • Calories: 210
  • Protein: 6g
  • Carbohydrates: 22g
    • Fiber: 6g
    • Sugars: 7g
  • Fat: 11g
    • Saturated Fat: 1.5g
  • Sodium: 280mg
  • Vitamin A: 120% of the Daily Value (DV)
  • Vitamin C: 140% DV
  • Calcium: 8% DV

3. Mediterranean Chickpea Salad

Vegan Salad Recipes Ideas Mediterranean Chickpea Salad

Description:
The Mediterranean Chickpea Salad is a refreshing, protein-packed dish that’s bursting with bold flavors and vibrant colors. Featuring hearty chickpeas, fresh vegetables, and a zesty lemon-olive oil dressing, this salad is perfect for a quick lunch or as a flavorful side dish.

Ingredients:

  • For the Salad:
    • 1 can (15 oz) chickpeas, drained and rinsed
    • 1 cup cherry tomatoes, halved
    • 1/2 cup cucumber, diced
    • 1/4 cup red onion, finely chopped
    • 1/4 cup Kalamata olives, sliced
    • 1/4 cup fresh parsley, chopped
    • 1/4 cup vegan feta cheese (optional)
  • For the Dressing:
    • 2 tablespoons olive oil
    • 1 tablespoon fresh lemon juice
    • 1 teaspoon red wine vinegar
    • 1 teaspoon dried oregano
    • Salt and pepper to taste

Nutritional Information (Per Serving):

  • Calories: 190
  • Protein: 6g
  • Carbohydrates: 20g
    • Fiber: 6g
    • Sugars: 4g
  • Fat: 9g
    • Saturated Fat: 1.5g
  • Sodium: 250mg
  • Vitamin A: 15% of the Daily Value (DV)
  • Vitamin C: 30% DV
  • Calcium: 8% DV
  • Iron: 12% DV

4. Thai Peanut Noodle Salad

Thai Peanut Noodle Salad

Description:
The Thai Peanut Noodle Salad is a flavorful, satisfying dish that combines tender rice noodles, crisp vegetables, and a creamy, tangy peanut sauce. This salad is perfect for a light meal or a crowd-pleasing party dish, delivering a delicious fusion of textures and tastes.

Ingredients:

  • For the Salad:
    • 8 oz rice noodles (cooked and cooled)
    • 1 cup shredded purple cabbage
    • 1 cup carrots, julienned
    • 1/2 cup red bell pepper, thinly sliced
    • 1/4 cup green onions, chopped
    • 1/4 cup fresh cilantro, chopped
    • 2 tablespoons sesame seeds
  • For the Peanut Dressing:
    • 1/4 cup creamy peanut butter
    • 2 tablespoons soy sauce or tamari
    • 1 tablespoon rice vinegar
    • 1 tablespoon lime juice
    • 1 teaspoon maple syrup
    • 1 teaspoon sesame oil
    • 1–2 tablespoons water (to adjust consistency)

Nutritional Information (Per Serving):

  • Calories: 320
  • Protein: 9g
  • Carbohydrates: 40g
    • Fiber: 4g
    • Sugars: 6g
  • Fat: 14g
    • Saturated Fat: 2.5g
  • Sodium: 450mg
  • Vitamin A: 80% of the Daily Value (DV)
  • Vitamin C: 60% DV
  • Calcium: 6% DV
  • Iron: 10% DV

5. Avocado and Mango Salad

Avocado and Mango Salad

Description:
The Avocado and Mango Salad is a refreshing tropical delight that combines the creamy texture of ripe avocados with the sweet, juicy flavor of fresh mangoes. Tossed with a zesty lime dressing and complemented by crunchy greens, this salad is perfect for summer lunches or as a vibrant side dish.

Ingredients:

  • For the Salad:
    • 2 cups mixed greens (spinach, arugula, or butter lettuce)
    • 1 ripe avocado, diced
    • 1 ripe mango, diced
    • 1/4 cup red onion, thinly sliced
    • 1/4 cup cherry tomatoes, halved (optional)
    • 2 tablespoons toasted pumpkin seeds or almonds (optional for crunch)
  • For the Dressing:
    • 2 tablespoons olive oil
    • Juice of 1 lime
    • 1 teaspoon maple syrup or agave nectar
    • 1/4 teaspoon ground cumin
    • Salt and pepper to taste

Nutritional Information (Per Serving):

  • Calories: 230
  • Protein: 3g
  • Carbohydrates: 18g
    • Fiber: 6g
    • Sugars: 10g
  • Fat: 18g
    • Saturated Fat: 2.5g
  • Sodium: 75mg
  • Vitamin A: 50% of the Daily Value (DV)
  • Vitamin C: 70% DV
  • Calcium: 4% DV
  • Iron: 6% DV

6. Spinach and Strawberry Salad

Spinach and Strawberry Salad

Description:
The Spinach and Strawberry Salad is a perfect blend of sweet and savory flavors, featuring fresh spinach leaves, juicy strawberries, and a tangy balsamic vinaigrette. With a touch of crunch from nuts and creaminess from optional vegan cheese, this salad is ideal for a refreshing summer meal or a beautiful side dish.

Ingredients:

  • For the Salad:
    • 4 cups fresh spinach leaves
    • 1 cup fresh strawberries, hulled and sliced
    • 1/4 cup red onion, thinly sliced
    • 1/4 cup chopped pecans or walnuts (toasted for extra flavor)
    • 2 tablespoons vegan feta cheese or crumbled tofu (optional)
  • For the Dressing:
    • 3 tablespoons balsamic vinegar
    • 2 tablespoons olive oil
    • 1 teaspoon Dijon mustard
    • 1 teaspoon maple syrup or agave nectar
    • Salt and pepper to taste

Nutritional Information (Per Serving):

  • Calories: 180
  • Protein: 3g
  • Carbohydrates: 13g
    • Fiber: 3g
    • Sugars: 8g
  • Fat: 13g
    • Saturated Fat: 1.5g
  • Sodium: 120mg
  • Vitamin A: 60% of the Daily Value (DV)
  • Vitamin C: 90% DV
  • Calcium: 8% DV
  • Iron: 10% DV

7. Southwest Black Bean and Corn Salad

Southwest Black Bean and Corn Salad

Description:
The Southwest Black Bean and Corn Salad is a hearty, flavor-packed dish with a zesty Tex-Mex flair. Featuring black beans, sweet corn, and fresh veggies tossed in a tangy lime-cumin dressing, this salad is perfect for a quick lunch, side dish, or a topping for tacos or burrito bowls.

Ingredients:

  • For the Salad:
    • 1 can (15 oz) black beans, drained and rinsed
    • 1 cup sweet corn (fresh, canned, or frozen and thawed)
    • 1 cup cherry tomatoes, halved
    • 1/2 cup red bell pepper, diced
    • 1/4 cup red onion, finely chopped
    • 1/4 cup fresh cilantro, chopped
    • 1 avocado, diced (optional, for added creaminess)
  • For the Dressing:
    • 3 tablespoons olive oil
    • Juice of 1 lime
    • 1 teaspoon ground cumin
    • 1/2 teaspoon chili powder
    • 1 teaspoon maple syrup or agave nectar (optional)
    • Salt and pepper to taste

Nutritional Information (Per Serving):

  • Calories: 220
  • Protein: 6g
  • Carbohydrates: 26g
    • Fiber: 7g
    • Sugars: 5g
  • Fat: 11g
    • Saturated Fat: 1.5g
  • Sodium: 180mg
  • Vitamin A: 20% of the Daily Value (DV)
  • Vitamin C: 40% DV
  • Calcium: 6% DV
  • Iron: 10% DV

8. Asian Sesame Tofu Salad

Asian Sesame Tofu Salad

Description:
The Asian Sesame Tofu Salad is a vibrant, protein-packed dish that blends crispy tofu with crunchy vegetables, all tossed in a savory sesame dressing. With a combination of textures and flavors, this salad is perfect for a light, yet filling meal or as an appetizer in an Asian-inspired spread.

Ingredients:

  • For the Salad:
    • 1 block (14 oz) firm tofu, pressed and cubed
    • 2 cups mixed greens (such as arugula, spinach, or romaine)
    • 1/2 cup shredded carrots
    • 1/2 cup cucumber, julienned
    • 1/4 cup red bell pepper, thinly sliced
    • 1/4 cup green onions, chopped
    • 1 tablespoon sesame seeds (toasted for extra flavor)
    • 1 tablespoon chopped cilantro (optional)
  • For the Sesame Dressing:
    • 2 tablespoons tahini or sesame paste
    • 2 tablespoons soy sauce or tamari
    • 1 tablespoon rice vinegar
    • 1 tablespoon sesame oil
    • 1 teaspoon maple syrup or agave nectar
    • 1/2 teaspoon grated fresh ginger
    • 1 tablespoon water (to thin the dressing)
    • Salt and pepper to taste

Nutritional Information (Per Serving):

  • Calories: 270
  • Protein: 14g
  • Carbohydrates: 18g
    • Fiber: 4g
    • Sugars: 5g
  • Fat: 18g
    • Saturated Fat: 2.5g
  • Sodium: 600mg
  • Vitamin A: 70% of the Daily Value (DV)
  • Vitamin C: 40% DV
  • Calcium: 15% DV
  • Iron: 20% DV

9. Sweet Potato and Arugula Salad

Sweet Potato and Arugula Salad

Description:
The Sweet Potato and Arugula Salad is a warm, hearty salad that combines roasted sweet potatoes with peppery arugula, topped with a tangy vinaigrette. This delicious and nutrient-dense salad offers a satisfying balance of flavors, perfect for a fall meal or as a side dish for any occasion.

Ingredients:

  • For the Salad:
    • 2 medium sweet potatoes, peeled and cubed
    • 4 cups arugula
    • 1/4 cup red onion, thinly sliced
    • 1/4 cup pecans or walnuts, toasted (optional)
    • 2 tablespoons dried cranberries or pomegranate seeds (optional for sweetness)
  • For the Dressing:
    • 3 tablespoons olive oil
    • 1 tablespoon apple cider vinegar
    • 1 teaspoon Dijon mustard
    • 1 teaspoon maple syrup
    • Salt and pepper to taste

Nutritional Information (Per Serving):

  • Calories: 220
  • Protein: 3g
  • Carbohydrates: 28g
    • Fiber: 5g
    • Sugars: 8g
  • Fat: 12g
    • Saturated Fat: 1.5g
  • Sodium: 180mg
  • Vitamin A: 150% of the Daily Value (DV)
  • Vitamin C: 15% DV
  • Calcium: 6% DV

10. Beet and Walnut Salad

Beet and Walnut Salad

Description:
The Beet and Walnut Salad is a nutrient-rich, earthy salad featuring roasted beets, crunchy walnuts, and tangy vinaigrette. The combination of sweet, roasted beets with the rich, nutty flavor of walnuts creates a perfect balance of textures and tastes, making it an ideal choice for a light meal or as a side salad.

Ingredients:

  • For the Salad:
    • 3 medium beets, peeled and cubed
    • 1/2 cup walnuts, toasted
    • 2 cups mixed greens (such as arugula, spinach, or kale)
    • 1/4 cup red onion, thinly sliced
    • 2 tablespoons fresh parsley, chopped (optional)
  • For the Dressing:
    • 3 tablespoons olive oil
    • 1 tablespoon balsamic vinegar
    • 1 teaspoon Dijon mustard
    • 1 teaspoon maple syrup
    • Salt and pepper to taste

Nutritional Information (Per Serving):

  • Calories: 250
  • Protein: 6g
  • Carbohydrates: 30g
    • Fiber: 6g
    • Sugars: 10g
  • Fat: 16g
    • Saturated Fat: 2g
  • Sodium: 150mg
  • Vitamin A: 30% of the Daily Value (DV)
  • Vitamin C: 20% DV
  • Calcium: 6% DV
  • Iron: 10% DV

FAQ

1. Can I meal prep these vegan salad recipes in advance?

Yes, many of the salads can be meal-prepped in advance! To keep them fresh, store the dressing separately and add it just before serving. For salads with more delicate greens, like spinach or arugula, it’s best to prep the main ingredients and keep the greens and dressing aside until you’re ready to eat.

2. Are these vegan salad recipes suitable for a gluten-free diet?

Most of the salad recipes are naturally gluten-free, especially when using whole, fresh ingredients. However, be sure to check any processed ingredients, such as dressings or store-bought items like croutons, to ensure they are gluten-free.

3. Can I customize these salad recipes with different ingredients?

Absolutely! These recipes are highly customizable. You can swap in your favorite vegetables, add plant-based protein sources like tempeh or chickpeas, and adjust dressings according to your taste preferences.

4. Are these salads filling enough for a main course?

Yes, many of the recipes include nutrient-dense ingredients like beans, quinoa, avocado, and tofu, making them substantial enough for a main course. To make them even more filling, you can add extra protein or top them with seeds, nuts, or additional roasted veggies.

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