15 Easy Salad Recipes for the Mediterranean Diet That Aren’t Boring
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If you think eating a salad every day is boring, think again! After making these 15 incredibly delicious salads and discovering the key to making an endless variety of salads, you’ll find yourself looking forward to your daily salad filled with healthy and incredibly flavorful ingredients.
In this blog post, I’m sharing my blueprint for creating the perfect salad, plus 15 of my favorite go-to salads.
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How You Can Drastically Improve Your Health By Following the Mediterranean Diet
In 2018, I was struggling to make healthy food choices and experienced constant joint pain, brain fog, blood sugar highs and lows, and extreme fatigue every day. These were symptoms that had become a part of my every day and was something that I thought I would always have to live with.
However, I knew there had to be a way for me to feel better, so I started doing research on evidence-based ways of eating that supported long-term health. As one of the healthiest diets in the world, the Mediterranean diet showed up repeatedly in my searches. In 2020, I decided to make the shift toward eating a more Mediterranean-based diet to support my health.
I started applying what I learned by following a Mediterranean-based diet and immediately saw great results!
After implementing a Mediterranean-based diet, I quickly noticed my energy levels drastically improve, I was sleeping SO much better each night, and my skin had become clear and glowing (yay for no more “adult acne!”) and I did all of this in a healthy, balanced way. I was so ecstatic about my results that I put together all my recipes that I had used and developed at this time and started sharing them with others with the hopes that they would feel just as amazing as I was feeling.
Eating a Mediterranean diet restored my physical and mental health.
My goal for you is to experience these same incredible benefits. My 30-Day Mediterranean Meal Plan is the exact plan I used to improve my health and eat intuitively.
The Perfect Salad Blueprint
Build the perfect salad by choosing foods from each of the following categories:
Green Base: romaine lettuce, mixed greens, spinach, kale, arugula, bok choy, Swiss chard, microgreens and sprouts, cabbage, Brussels sprouts
More Veggies (raw or cooked): tomatoes, cucumber, olives, onion, mushrooms, asparagus, carrots, bell and other peppers, sweet potato, beets, butternut squash, radishes, zucchini/summer squash, eggplant, pickled veggies
Whole Grains: quinoa, brown rice, wild rice, farro, whole grain pasta
Healthy Protein: chicken, turkey, bacon, salmon, tuna, shrimp, steak, tofu, beans, eggs
Healthy Fats: avocado, nuts & seeds (see below)
Nuts & Seeds: cashews, pecans, walnuts, hazelnuts, pumpkin seeds (pepitas), sunflower seeds, edamame
Something Sweet: apples, pomegranate, pears, peaches, strawberries, blueberries, blackberries, grapes, mango, pineapple, melon, oranges, dried fruit, drizzle of honey or maple syrup
Something Savory: feta cheese, goat cheese, mozzarella cheese, cottage cheese, blue cheese, parmesan cheese
Pops of Flavor: fresh herbs (basil, cilantro, parsley, oregano, etc.)
Choose Your Dressing: visit my homemade salad dressing post
Pantry Must-Haves for Incredible Salads
15 Easy-to-Make Salad Recipes That Aren’t Boring
Roasted Brussels Sprouts & Butternut Squash Salad
Ingredients:
2 cups roasted, halved brussels sprouts
1 cup roasted butternut squash or sweet potato
½ cup cooked quinoa
1 avocado, sliced
¼ cup pumpkin seeds (pepitas)
¼ cup dried cranberries (no sugar added)
¼ cup goat cheese
2 Tablespoons Honey Mustard Dressing
Honey Mustard Dressing:
1 Tablespoon olive oil
1 Tablespoon lemon juice or apple cider vinegar
1 Tablespoon honey
1 Tablespoon yellow or honey mustard
2 Tablespoons whole, plain Greek Yogurt or mayo
¼ teaspoon Himalayan pink salt
½ teaspoon ground black pepper
Notes: To learn how to roast vegetables, visit this post.
Mediterranean Chickpea Salad
Ingredients:
2 cups spinach
2 cups roasted chickpeas
1 cup diced cucumber
1 cup cherry tomatoes, cut in halves
½ cup diced red onion
1 red bell pepper, diced
½ cup crumbled feta cheese
dried oregano to taste
salt & pepper to taste
4 Tablespoons olive oil or avocado oil
3 Tablespoons red wine vinegar
Note: Roast chickpeas in the oven by coating the chickpeas in olive oil and baking for 20-30 minutes in the oven preheated to 425 degrees F.
Salmon & Blueberry Superfood Salad
Ingredients:
2 cups arugula or baby spinach
4 oz. salmon fillet, cooked, seasoned with salt, pepper, garlic powder, onion powder, and chili powder
½ cup fresh blueberries
¼ cup chopped red onion
¼ cup chopped walnuts
2 Tablespoons Avocado Dressing
Sprinkle of fresh lime juice
If you are looking for easy-to-follow, affordable Mediterranean diet recipes, check out my 30-Day Mediterranean Meal Plan, which includes over 80 delicious recipes for breakfast, lunch, dinner, and snacks.
Peach & Goat Cheese Salad with Pecans and Basil Vinaigrette
Ingredients:
2 cups lettuce, baby spinach, or other favorite green
1 peach, sliced
¼ cup chopped pecans
¼ cup goat cheese
4 oz. grilled chicken breast (optional for added protein)
2 Tablespoons basil vinaigrette
Basil Vinaigrette:
½ cup fresh basil leaves
3 Tablespoons white balsamic vinegar
2 Tablespoons olive oil or avocado oil
2 Tablespoons water
1 Tablespoon honey
1 Tablespoon minced fresh garlic
½ teaspoon Himalayan pink salt
½ teaspoon black pepper
Chicken, Strawberry, & Poppyseed Salad
Ingredients:
2 cups mixed fresh greens or baby spinach
4 oz. chicken breast, cut into strips
1 cup strawberries, sliced
2 Tablespoons pine nuts, dry roasted on the stove
2 Tablespoons pecans, dry roasted on the stove
¼ cup crumbled feta or goat cheese
2 Tablespoons Homemade Poppyseed Dressing
Homemade Poppyseed Dressing:
½ cup olive oil
¼ cup white wine vinegar
3 Tablespoons honey
2 teaspoons poppy seeds
1 teaspoon yellow mustard
2 teaspoons whole, plain Greek Yogurt or mayo
1 teaspoon dried onion
1 teaspoon Himalayan pink salt
1 teaspoon ground black pepper
How to dry roast nuts: Place the nuts in a skillet and cook over medium heat for about 3 minutes, mixing them up throughout, until they are golden brown. Do not add oil or cooking spray to the pan. Keep an eye on them because they will cook up fast!
Winter Turkey, Pear & Pecan Salad
Ingredients:
2 cups mixed fresh greens, lettuce, or massaged kale
4 oz. turkey breast, cut into strips
¼ cup cooked green lentils (optional)
1 pear, sliced
2 Tablespoons dried cranberries (no sugar added)
2 Tablespoons pine nuts, dry roasted on the stove
2 Tablespoons pecans, dry roasted on the stove
¼ cup crumbled feta cheese
2 Tablespoons warm apple spice vinaigrette or blackberry basil vinaigrette (see this post for all salad dressing recipes)
Warm Apple Spice Vinaigrette:
2 Tablespoons olive oil
2 teaspoons apple cider vinegar
1 teaspoon apple jelly
1 teaspoon Dijon or honey mustard
1 teaspoon cinnamon
½ teaspoon Himalayan pink salt
½ teaspoon black pepper
How to massage kale: Combine 2 cups of kale with 3 teaspoons of olive oil and 1/8 teaspoon salt. Using your hands, “massage” the kale until it becomes soft and a darker green color.
Peanut Chicken Salad
Ingredients:
3 cups vegetable slaw (Cole slaw or broccoli slaw mix)
2 scallions, chopped
1 red bell pepper, diced
1 cucumber, cut into coins, then quartered
1 cup shredded carrots
3 chicken thighs, cooked and shredded
fresh cilantro, chopped
2-4 Tablespoons Thai Peanut Dressing
Thai Peanut Dressing:
5 Tablespoons natural creamy peanut butter
2 Tablespoons coconut aminos or tamari (gluten-free soy sauce)
1 Tablespoon honey
3 Tablespoons water
1 teaspoon minced fresh garlic
1 teaspoon grated fresh ginger
Massaged Kale, Apple & Sweet Potato Chicken Salad
Ingredients:
2 cups massaged kale
½ cup roasted sweet potato
¼ cup roasted red onion
4 oz. chicken breast, cut into pieces
½ red apple, cut into slices
¼ cup chopped pecans
2 Tablespoons warm apple spice vinaigrette
Warm Apple Spice Vinaigrette:
2 Tablespoons olive oil
2 teaspoons apple cider vinegar
1 teaspoon apple jelly
1 teaspoon Dijon or honey mustard
1 teaspoon cinnamon
½ teaspoon Himalayan pink salt
½ teaspoon black pepper
How to massage kale: Combine 2 cups of kale with 3 teaspoons of olive oil and 1/8 teaspoon salt. Using your hands, “massage” the kale until it becomes soft and a darker green color.
Black Bean Quinoa Salad
Ingredients:
¼ cup black beans, drained and rinsed if canned
¼ cup cooked quinoa
½ avocado, cut into slices or diced
¼ cup red onion, chopped
¼ cup cherry tomatoes, cut into halves
½ red pepper, diced
¼ cup corn kernels (can be fresh, frozen, or canned)
2 Tablespoons Cilantro Lime Dressing
fresh cilantro, chopped
Cilantro Lime Dressing:
4 Tablespoons fresh lime juice
2 Tablespoons apple cider vinegar
2/3 cup olive oil
1 Tablespoon honey
3 Tablespoons fresh cilantro
¼ teaspoon cayenne pepper
½ teaspoon cumin
¼ teaspoon Himalayan pink salt
⅛ teaspoon black pepper
Chicken, Grape & Blueberry Salad with Feta
Ingredients:
2 cups mixed greens
4 oz. chicken breast, cut into slices
¼ cup red grapes, halved
¼ cup fresh blueberries
¼ cup feta cheese, crumbled
2 Tablespoons Honey Mustard Dressing
Honey Mustard Dressing:
1 Tablespoon olive oil
1 Tablespoon lemon juice or apple cider vinegar
1 Tablespoon honey
1 Tablespoon yellow or honey mustard
2 Tablespoons whole, plain Greek Yogurt or mayo
¼ teaspoon Himalayan pink salt
½ teaspoon ground black pepper
Buffalo Chicken Salad
2 cups romaine lettuce, chopped
¼ cup celery, chopped
¼ cup carrots, chopped or as sticks
½ jalapeno, chopped
¼ cup green onion, chopped
¼ cup cherry tomatoes, halved
4 oz. chicken breasts or thigh, shredded
1 ½ Tablespoons Primal Kitchen Buffalo Sauce
1 ½ Tablespoons Primal Kitchen Ranch Sauce
¼ cup blue cheese crumbles (optional)
Peanut & Sweet Potato Quinoa Bowl
Ingredients:
2 cups baby arugula
¼ cup roasted sweet potato
¼ cup roasted broccoli
¼ cup edamame, cooked
¼ cup cooked quinoa
½ avocado, cut into sliced
2 Tablespoons Thai Peanut Sauce
Red pepper flakes to garnish
Thai Peanut Sauce:
5 Tablespoons natural creamy peanut butter
2 Tablespoons coconut aminos or tamari (gluten-free soy sauce)
1 Tablespoon honey
3 Tablespoons water
1 teaspoon minced fresh garlic
1 teaspoon grated fresh ginger
Pomegranate & Citrus Kale Salad
Ingredients:
2 cups massaged kale
¼ cup shaved radishes (optional)
¼ cup chopped pecans
1 orange or clementine, peeled and pieces separated
½ cup pomegranate seeds
2 Tablespoons Honey Mustard Dressing
Honey Mustard Dressing:
1 Tablespoon olive oil
1 Tablespoon lemon juice or apple cider vinegar
1 Tablespoon honey
1 Tablespoon yellow or honey mustard
2 Tablespoons whole, plain Greek Yogurt or mayo
¼ teaspoon Himalayan pink salt
½ teaspoon ground black pepper
Greek Shrimp & Avocado Salad
Ingredients:
2 cups mixed greens
4 oz. shrimp, cooked on the grill or skillet
¼ cup cucumbers, coined
¼ red onion, sliced
¼ cup cherry tomatoes, halved
½ avocado, cut into slices
¼ cup feta cheese crumbles
2 Tablespoon Savory Greek Vinaigrette
Savory Greek Vinaigrette:
2 Tablespoons olive oil
2 teaspoons balsamic vinegar
1 teaspoon honey
1 teaspoon yellow mustard
1 teaspoon dried rosemary
1 teaspoon dried thyme
½ teaspoon Himalayan pink salt
½ teaspoon black pepper
Start Eating Healthy with the Mediterranean Diet
If the Mediterranean diet is very different from how you have been eating, I HIGHLY recommend you follow a meal plan that has already been designed to help you lose weight and improve your health. The 30-Day Mediterranean Meal Plan I created includes everything you need to get started on the Mediterranean diet. It includes over 80 easy and delicious recipes for breakfast, lunch, dinner, and snacks that you can simply follow along to and enjoy all the delicious flavors that come with the Mediterranean diet.
Once I learned how to eat a balanced Mediterranean diet, I quickly saw great results! By having an understanding of what my own body needed each day, I was able to set myself up for success and have maintained this healthy lifestyle for almost 2 years.
I want this for you too! If you are ready to fully benefit from the Mediterranean diet, I urge you to get started with my 30-day meal plan now while it’s the lowest price it will ever be! Click here to get started.
Choosing the right foods makes all the difference in how you feel. Even if you’re not yet ready to go all in, I have something that will help you make a step towards eating healthy and reaping the benefits of a healthy, balanced diet. Download my Top 10 Must-Try Mediterranean Diet Recipes ebook by using the form below to get instant access to this valuable resource. I have also included a Mediterranean Diet Shopping List to help you get started.
Get Your FREE ebook: Top 10 Must-Try Mediterranean Diet Recipes + A Free Shopping List
I have also put together a resource library containing my top recommended books, kitchen must-haves, supplements to support your health, and more! Click here to check it out!
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