8 Bright Spring Salad Recipes Bursting With Nutrition

As the cold days of winter melt away and spring begins to show its very welcome face, it brings with it lots of delicious fresh produce. Spring fruits and vegetables tend to be tender and delicious because they’re still young. Better still, they’re packed with the nutrients your body needs, reports Have a Plant, and can help you achieve your daily fruit and veggie goals, which only about 1 in 10 Americans actually meet, according to the Centers for Disease Control and Prevention. (FYI: Per MyPlate guidelines, most American adults should be eating a minimum of 1½ to 2 cups of fruit and 2 to 3 cups of vegetables each day depending on age and birth sex.)
Here, you’ll find eight simple and delicious salads that will help you enjoy all the fresh flavors springtime has to offer!
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Arugula and Strawberry Salad With Feta Cheese
Arugula, or rocket, is a leafy green with a peppery and slightly bitter flavor. It's low in calories and packed with nutrition, according to the United States Department of Agriculture. Arugula is particularly high in erucin, a compound that may have cancer-fighting properties, according to research. In this salad the delicate green's peppery flavor complements the sweetness of the strawberries and saltiness of the cheese.
PREP TIME
10 minTOTAL TIME
10 minIngredients
Directions
Combine salad ingredients and arrange on a serving plate.
In a small covered container, combine all the ingredients for the balsamic vinaigrette. Cover and shake vigorously and pour the desired amount of dressing over the salad just before serving.
Nutrition Facts
Amount per serving
calories
455total fat
26gsaturated fat
4.8gprotein
9gcarbohydrates
43gfiber
4.6gsugar
36.7gadded sugar
4.1gsodium
475mgTAGS:
Tree Nuts, Dairy, Diabetes-Friendly, Gluten-free, Mediterranean, Lunch, VegetarianRate recipe
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Creamy Cucumber Dill Salad
Cucumbers, radishes, and fresh herbs are some of the first produce to mature in the spring, according to the Food Network. In this recipe, a bowl of spring vegetables is coated in a creamy dressing that uses Greek yogurt as a base instead of fattier sour cream or mayonnaise. The yogurt also adds a boost of calcium, per the U.S. Department of Agriculture.
PREP TIME
15 minTOTAL TIME
15 minIngredients
Directions
Combine lettuce, cucumber, and radish in a large serving bowl.
In a small container, add all dressing ingredients and whisk together until completely combined. Pour dressing over salad and toss until all ingredients are thoroughly coated. Garnish with flaxseeds, if using, and serve.
Nutrition Facts
Amount per serving
calories
108total fat
7.1gsaturated fat
1gprotein
4gcarbohydrates
9gfiber
1.8gsugar
3.4gadded sugar
0gsodium
173mgTAGS:
Dairy, Diabetes-Friendly, Heart-Healthy, Gluten-free, Side Dish, Mediterranean, VegetarianRate recipe
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Spring Pea, Radish, and Fennel Salad
Peas, a type of legume, are an excellent source of fiber and vitamin C and a good source of zinc, according to the USDA. Their mild flavor pairs nicely with stronger tasting vegetables like radish and fennel. This simple recipe is dressed with lemon juice and olive oil, adding more vitamin C and healthy fats. A perfect blend of flavor and nutrition.
PREP TIME
15 minTOTAL TIME
15 minIngredients
Directions
Toss all ingredients except sesame seeds in a serving bowl and gently mix. Garnish with fennel fronds and sesame seeds, if desired, and serve.
Nutrition Facts
Amount per serving
calories
221total fat
14gsaturated fat
2gprotein
6gcarbohydrates
21gfiber
7.9gsugar
9.4gadded sugar
0gsodium
206mgTAGS:
Anti-Inflammatory, Diabetes-Friendly, Cholesterol-Conscious, Gluten-free, Heart-Healthy, High-Fiber, Mediterranean, Lunch, Paleo Diet, Whole30 Diet, Vegetarian, VeganRate recipe
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Asparagus Salad With Grilled Salmon
This salad is a great way to use up leftovers, and the mustard vinaigrette works with pretty much any lean protein or combination of spring veggies. You get a double shot of satiating protein from the egg and salmon, and the fish brings heart-healthy omega-3 fats to your plate, according to the American Heart Association. Salmon from a can or pouch will work just as well as fresh and delivers similar nutritional benefits without any of the fuss.
PREP TIME
15 minTOTAL TIME
15 minIngredients
Directions
Divide salad greens between 2 serving plates. Top each with half the asparagus, peas, salmon, egg, and chives.
In a small bowl or covered jar, vigorously mix all vinaigrette ingredients. Drizzle over salad just before serving.
Nutrition Facts
Amount per serving
calories
331total fat
20gsaturated fat
3.5gprotein
25gcarbohydrates
12gfiber
4gsugar
6.6gadded sugar
2.9gsodium
303mgTips
To make this salad keto-friendly, leave out the honey, drizzle each salad with an additional 1 tbsp of extra-virgin olive oil, and replace the peas with extra leafy greens.
TAGS:
Eggs, Fin fish, Anti-Inflammatory, Diabetes-Friendly, Heart-Healthy, Mediterranean, Lunch, Quick & EasyRate recipe
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Fresh Broccoli Salad
Broccoli is a springtime superfood! This brassica contains valuable fiber, potassium, and phosphorus, per the USDA. There is also research showing that regular consumption of cruciferous vegetables, including broccoli, can discourage hardening of the arteries, especially of the aorta (the largest artery in the body). If possible, let the salad marinate in the dressing for at least a few hours before serving to help the flavors develop.
PREP TIME
15 minTOTAL TIME
15 minIngredients
Directions
Place broccoli, onion, and raisins in a large serving bowl.
In a small covered container, combine vinegar, oil, mustard, maple syrup, and salt. Cover and shake the container vigorously. Pour dressing over salad and gently mix to combine.
Garnish with sunflower seeds and sesame seeds, if using.
Nutrition Facts
Amount per serving
calories
268total fat
13gsaturated fat
1.8gprotein
10gcarbohydrates
32gfiber
9.4gsugar
14.3gadded sugar
1gsodium
234mgTAGS:
Anti-Inflammatory, Cholesterol-Conscious, Diabetes-Friendly, Gluten-free, High-Fiber, Heart-Healthy, Side Dish, Lunch, Mediterranean, Quick & Easy, Vegan, VegetarianRate recipe
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Artichoke Side Salad With a Parmesan Vinaigrette
Fresh spring mixed greens make the perfect base for this delicious salad, which works equally well as a side or entrée (just add your favorite protein). Artichokes contain fiber, protein, and even some vitamin C, per USDA data, and the Parmesan vinaigrette lends savory umami flavor. Best of all, it comes together in minutes.
PREP TIME
10 minTOTAL TIME
10 minIngredients
Directions
Divide greens, cucumber, tomato, and artichoke hearts among four serving plates.
In a small bowl or covered jar, whisk together vinaigrette ingredients. Drizzle over salad to serve.
Nutrition Facts
Amount per serving
calories
179total fat
13gsaturated fat
2.7gprotein
4gcarbohydrates
12gfiber
4.7gsugar
2.7gadded sugar
0gsodium
283mgTAGS:
Dairy, Anti-Inflammatory, Appetizer, Gluten-free, Mediterranean, Side Dish, Quick & Easy, VegetarianRate recipe
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Strawberry, Kiwi, and Avocado Salad With Honey Ginger Lime Dressing
Strawberries and kiwi are superstar sources of vitamin C. One serving of this salad will more than meet your daily requirement for this immune-supporting vitamin, per the National Institutes of Health. Plus, avocado adds healthy fats and fiber, per USDA data, both of which help make this meal more filling — and its creaminess balances the tanginess of all that citrus.
PREP TIME
10 minTOTAL TIME
10 minIngredients
Directions
Place kiwi, avocado, and strawberries in a serving bowl. Garnish with mint leaves.
In a small bowl, whisk together dressing ingredients. Pour over salad and enjoy.
Nutrition Facts
Amount per serving
calories
311total fat
18gsaturated fat
2.4gprotein
3gcarbohydrates
41gfiber
8.7gsugar
27gadded sugar
9.6gsodium
10mgTAGS:
Anti-Inflammatory, Breakfast, Heart-Healthy, Gluten-free, High-Fiber, Mediterranean, Lunch, Low-Sodium, Quick & Easy, VegetarianRate recipe
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Roasted Strawberry Rhubarb Spring Salad
Strawberries and rhubarb are a classic spring pairing, but you'll most often find them in pie. This healthy alternative allows you to enjoy those same bright flavors in a savory way. Roasting heightens the natural flavors of the strawberries, rhubarb, and asparagus, and putting them all on one baking sheet makes cooking and cleanup a breeze, too. An aged balsamic vinegar for dressing is all you ended: max flavor, zero fat.
PREP TIME
10 minCOOK TIME
45 minTOTAL TIME
55 minIngredients
Directions
Thoroughly rinse lentils before using. Place 2½ cups of water and lentils in a medium pot. Bring to a boil, reduce heat, and simmer, covered, until tender, about 25 minutes. Drain completely.
Preheat oven to 400 degrees F. Line a baking sheet with parchment paper. Lay strawberries and rhubarb slices on one side and lightly drizzle with maple syrup. Toss gently, keeping them to one side. Place in preheated oven and roast for 5 minutes.
Remove baking sheet from oven and add asparagus to the other side of the baking sheet. Drizzle lightly with olive oil and toss to evenly coat. Place tray back in oven and bake until everything is tender, 12–15 minutes more. Remove from oven and cool completely.
Divide arugula among four serving plates. Top each with ¼ of the strawberries, rhubarb, asparagus, and feta cheese. Drizzle with balsamic vinegar just before serving.
Nutrition Facts
Amount per serving
calories
262total fat
4gsaturated fat
1.6gprotein
14gcarbohydrates
45gfiber
9.7gsugar
14.9gadded sugar
2gsodium
105mgTAGS:
Dairy, Diabetes-Friendly, Anti-Inflammatory, Heart-Healthy, Gluten-free, High-Fiber, Lunch, Low-Sodium, VegetarianRate recipe
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Lynn Grieger, RDN, CDCES
Medical Reviewer
Lynn Grieger is a registered dietitian-nutritionist, certified diabetes care and education specialist, certified personal trainer, and certified health and wellness coach. She completed requirements to become a registered dietitian at Valparaiso University in 1987 and completed a dietetic internship at Ingalls Memorial Hospital in Harvey, Illinois, in 1988.
Lynn brings her expertise in nutrition, exercise, and behavior change to her work in helping people reach their individual health and fitness goals. In addition to writing for Everyday Health, she has also written for websites and publications like Food and Health Communications, Today's Dietitian, iVillage.com, and Rodale Press. She has a passion for healthy, nutrient-dense, great-tasting food and for being outdoors as much as possible — she can often be found running or hiking, and has completed a marathon in every state.

Kelly Kennedy, RDN, LDN
Author
Kelly Kennedy is a licensed dietitian-nutritionist with over 14 years of experience in digital media. She previously managed and oversaw nutrition content, recipe development, meal planning, and diet and nutrition coaching at Everyday Health. She developed and reviewed various meal plans, books, slideshows, and online tools, and oversaw the creation of more than 500 unique recipes. She received her bachelor's degree from the University of Massachusetts, Amherst, and a master's degree from the State University of New York College at Oneonta.
Kennedy enjoys anything that takes her outside, from gardening and playing in the yard with her kids to hiking and even feeding her pet chickens.