by Olena

45 Healthy Salad Recipes

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Olena Osipov
5 from 19 votes

Well hello, 45 healthy salad recipes! Let’s agree that a girl or boy is always in need of a salad!

Need more healthy cooking inspiration? Sit back, relax and enjoy browsing these 45 healthy dinner ideas and healthy Instant Pot recipes.

Corn Avocado Salad on white plate

Why These Salad Recipes?

I’m fully aware that you can find many other salad recipes on the web with a touch of a finger. But mine are the best! Pinky promise!

  • Easy recipes – In many of these salads, even dressing is dumped in the same bowl. I do not love extra steps. We never did in Ukraine and look, I turned out just fine. 🙂
  • Simple ingredients – We are talking about Walmart basic avocado, greens, tomato, pasta and quinoa ingredients. However, I encourage you to buy local, seasonal and pesticide free whenever possible.
  • Meal morthy and nourishing – Most salad ideas are good as a healthy meal or will make you a potluck super star. Full of vitamins and nutrients rather than loaded with saturated fat, sugar and sodium, these salads are perfect for lunch and dinner.
  • Tasty – I have compiled a collection of salads I would truly enjoy eating like a strawberry cheesecake. What is the prettiest salad worth if it tastes like kale?!


Chickpea Salad

Chickpea salad with tomatoes, cucumber and avocado is literally the easiest salad you can throw together in 15 minutes. And just to make sure you heard me – use what you have on hand. Easy! To add protein, serve alongside easy baked chicken breast.

Chickpea Salad in a bowl

Mediterranean Quinoa Salad

Mediterranean quinoa salad with olives, feta and veggies is a marriage of quinoa and Greek salad. Lasts in the fridge for a few days making it perfect for work lunches. Serve with Greek chicken for a complete dinner.

Mediterranean Quinoa Salad in a blue bowl with wooded serving spoons

Italian Pasta Salad

I would say this Italian pasta salad is one of my favorite cold summer salads! Pasta, salami, veggies, olives, cheese in super easy zesty Italian dressing. And it keeps and travels so well. What not to like?!

Italian pasta salad in white bowl with metal spoon

Healthy Chicken Salad

This healthy chicken salad is not missing mayo or flavour. On the contrary, it is creamy, tasty and contains simple ingredients. And healthy! Spread some on a whole grain or sourdough toast, pour a bowl of best vegetable soup and enjoy heaven in your mouth!

Healthy Chicken Salad

Avocado Corn Salad

Corn avocado salad is one of the most popular salad recipes on iFOODreal. Fresh summer produce with a hint of lime. Perfect for summer although you can use frozen corn. Great accompaniment to a grilled chicken breast or chicken tostadas.

Corn Avocado Salad

Cauliflower Potato Salad

Cauliflower potato salad is faux potato salad with cauliflower instead of potatoes. Low carb, keto and I promise 100% everyone will barely notice. Equally outstanding with lamb roast  or this popular turkey burger recipe.

Cauliflower Potato Salad in a blue bowl

Quinoa Tabbouleh

Quinoa tabbouleh is traditional Middle Eastern salad minus bulgur. Lots of chopped parsley, mint and veggies combined with more widely available quinoa. Perfect cold salad with lemon chicken!

Quinoa Tabbouleh

Spinach Salad

I serve this spinach salad year round for guests. Asian inspired salad dressing, eggs, cukes and tomatoes combined with pre-washed baby spinach makes hosting easy! Highly recommended accompaniment to turkey breast roast.

Spinach Salad in a bowl

Broccoli Salad

Broccoli salad without mayo or bacon is not a broccoli salad. And these sacrifices are not necessary. We combine fresh broccoli, cranberries, red onion and sunflower seeds with healthy amount of crumbled baked bacon and creamy dressing.

Broccoli Salad in a bowl

Cucumber and Tomato Salad

This cucumber and tomato salad is the one I grew up eating in Ukraine. We add optional toasted sesame oil that mimics authentic unrefined sunflower oil taste. And my mom usually served it with her easy baked chicken thighs.

Cucumber and Tomato Salad in a glass bowl

Healthy Potato Salad

I have really perfected my healthy potato salad. I consider potato salad not a real thing if it doesn’t have a touch of mayo. And it’s all it needs. The rest are pickles, eggs, condiments and yogurt. It is simply delicious!

Healthy Potato Salad in a glass bowl

Greek Salad

Greek salad is our universal salad that goes with everything. My version takes 15 minutes to prep and contains no lettuce. It is a copycat version of Canadian Greek fast food chain OPA. Serve with turkey meatballs or ground turkey meatloaf.

Greek Salad in white bowl with metal spoon and towel on a counter

Healthy Taco Salad

Healthy taco salad with very well seasoned ground turkey and lighter yogurt dressing. Black beans, tomato, avocado and corn truly make this taco salad healthy.

Healthy Taco Salad Ingredients of tomatoes, cheese, black beans, avocado, ground beef, corn, tortillas and dressing

Healthy Egg Salad

I like my healthy egg salad chunky. What about you? If we disagree on texture, I am sure we can agree that it should be creamy and flavorful. We make egg salad for easy lunches and picnic food in our own backyard.

Healthy Egg Salad with garnish of dill

Healthy Pasta Salad

As soon as summer arrives, I bookmark my healthy pasta salad recipe. Chock full of vegetables, healthy herbed oil dressing and whole grain pasta, kids love to munch on it all day long.

Healthy Pasta Salad in glass bowl

Healthy Tuna Salad

This tuna salad took over Pinterest. It is extremely easy, creamy and doesn’t lack flavor like yogurt based ones or isn’t drowned in cups of mayo.

Healthy Tuna Salad in glass bowl

Lettuce Salad

This is the best lettuce salad with any lettuce. 5 star reviews and that toasted sesame oil is just magical! It is quick to make and light to enjoy with INstant Pot beef stew or Instant Pot chicken and rice. All these recipes are Ukrainian.

Lettuce Salad with cucumbers and tomatoes in white bowl

Avocado Egg Salad

Avocado egg salad can be tasty. It took me a few years to warm up to it but now I am sold. A perfect ratio of healthy fats and protein dressed with simple seasonings. It is good!

Avocado Egg Salad in bowl

Healthy Cobb Salad

Healthy cobb salad is a perfect fridge clean out salad. Grilled chicken and zucchini from the night before, anything in produce drawers, eggs, blue cheese and seeds are mixed with healthy ranch dressing.

Healthy Cobb Salad in white bowl

Creamy Cucumber Salad

Creamy cucumber salad is light, fresh and affordable year round. This is my grandma’s recipe I grew up with in Ukraine. I am using yogurt in place of sour cream to make salad lighter. It would go so well with ground turkey and broccoli pasta or turkey pasta bake.

creamy cucumber salad in glass bowl

White Bean Salad

All you need to make white bean salad is olive oil, vinegar, garlic, herbs, red onion and any fresh crunchy veggies. I even used black eyed peas because they are white beans. 🙂

White Bean Salad in bowl

Asian Salad

I make Asian salad when I am tired of other salads as it is quite different. Red or green cabbage with edamame and cilantro, and super easy Asian salad dressing. For a complete Asian fair, serve with honey garlic chicken or honey garlic salmon.

Asian Salad in bowl

Asparagus Salad

Asparagus salad is a perfect spring salad when asparagus shows up in stores. Mixed with eggs, veggies, toasted nuts and Dijon vinaigrette, it is kind of a cobb salad.

Asparagus Salad Recipe with tomato, avocado, eggs, toasted almonds and super easy dressing mixed together.

Beet Salad

Beet salad with zesty arugula, simple candied pecans, crumbled feta and easy balsamic dressing. Even if you are not a fan of beets, the creaminess of cheese combined with roasted nuts will win you over.

Beet Salad

Grilled Chicken Salad

This grilled chicken salad is a copycat of any fancy restaurant’s $25 salad. Grilled chicken breast, baby greens, berries and nuts are “married” with healthy poppyseed dressing.

Grilled Chicken Salad on plate

Lemon Kale Salad with Garlic and Parmesan

This kale salad is a healthy version of Caesar salad. Lots of garlic, freshly grated Parmesan cheese and toasted nuts. It is one of my favorite leafy green salads. Try it with Ukrainian borscht or these ground beef bowls recipe.

Lemon Kale Salad with Garlic and Parmesan

Strawberry Spinach Salad

Strawberry spinach salad with unique but simple balsamic dressing. This spring salad is the most surprising among the readers – no one expects so much flavor in this simple salad.

Strawberry Spinach Salad on plate

Quinoa Black Bean Salad

Superfood quinoa black bean salad for lunches all summer. It is full of protein, tasty and easy! Meal prep it on Sunday, make ahead for a party or simply clean out the fridge.

Quinoa Black Bean Salad in serving bowls

Thai Chicken Salad

Tired of chicken salad? Try this glorified version with crunchy cabbage and bell pepper, roasted peanuts and cilantro. Thai chicken salad, basically.

Thai Chicken Salad on plate with serving spoon

Mango Black Bean Salad

Mango black bean salad is perfect spring-summer for potlucks, easy lunches and easy dinners. I make it a lot when ataulfo mangoes hit grocery stores and a box costs $10.

Mango Black Bean Salad in glass bowl

Massaged Kale Salad with Winter Fruit

This massaged kale salad is perfect for fall and winter when seasonal produce is scarce. Pomegranate, orange and toasted almonds coated in delicious orange ginger dressing.

Massaged Kale Salad with Winter Fruit

Mexican Street Corn Salad

Mexican corn salad is a healthy version of elotes. Warm grilled corn combined with salty and garlicky feta dressing. Need I say more?! Try with my popular healthy fish tacos.

Mexican Street Corn Salad in blue bowl

Avocado Salad

Avocado salad with 3 ingredients will become your new favorite after guacamole. Green onion replaces cilantro and it is the best!

Avocado Salad in glass bowl

Mexican Kale Salad

Mexican kale salad is one of the first kale salads I ever created and a reader favorite. Beans, corn and pepper are mixed with tender baby kale in creamy avocado dressing. Even your grandpa who never tried kale will love it!

mexican kale salad

Shrimp Avocado Salad

Bring to a potluck or enjoy for lunch, this shrimp avocado salad is easy to make either way as it requires no cooking. Perfect summer dish.

Shrimp Avocado Salad

Healthy Coleslaw

Healthy coleslaw with bagged slaw and easy homemade yogurt dressing. No cups of mayo and a perfect creamy accompaniment to shrimp tacos, pulled pork and just a side.

healthy coleslaw

Arugula Salad

I love peppery arugula! Are you with me? This arugula salad comes together in 10 minutes. I make it for dinner, guests and blogger retreats, and everyone is surprised by the abundance of taste. For a complete Italian inspired dinner, make this Instant Pot lasagna and your mind will be blown.

Arugula Salad

Broccoli Quinoa Salad

Broccoli quinoa salad is a cold quinoa salad with toasted almonds, herbs, olive oil and lemon. Broccoli is chopped in a food processor to make salad quick.

Broccoli Quinoa Salad in white bowl

Mango Slaw

Mango slaw with addition of juicy mango, vinegar and cilantro eliminates any need for oil or mayo based dressing. So easy and good!

Mango Slaw

Blueberry Quinoa Salad

Blueberry quinoa salad with avocado, toasted pecans and homemade lime basil dressing. Unexpected combination of ingredients will make you think of this salad for days.

Blueberry Quinoa Salad on green plate

Smoked Salmon Salad

This smoked salmon salad will blow your mind. Think of opening a package with smoked salmon and mixing it with avocado and arugula. 5 minute healthy lunch idea without cooking.Smoked Salmon Salad in glass bowl

Southwest Quinoa Salad

Southwest quinoa salad is one of few recipes where tri-colour quinoa shows off its hearty texture. Plus lots of corn, bell pepper, black beans, cilantro and spices. YUM! Add cooked and chopped Instant Pot chicken breast that will soak up Southwest flavors.

Southwest Quinoa Salad in blue bowl

Canned Salmon Salad

Canned salmon salad is not your regular tuna salad. It is chock full of veggies, avocado and healthy yogurt dressing.

Canned Salmon Salad

Tomato Pasta Salad

Tomato pasta salad is a marriage of pasta and tomato salads inspired by my Ukrainian roots. Lots of herbs, garlic, olive oil and feta cheese to “seal the deal”.

Tomato Pasta Salad in white bowl

Healthy Shrimp Salad

Healthy shrimp salad is for shrimp salad lovers. It reminds me of books about Nantucket where everyone seems to be packing lobster rolls for lunch and dinner. Is it even true?!

Healthy Shrimp Salad

I hope you enjoy this amazing collection of salad ideas!

Looking for Healthy Salad Dressings?

More Healthy Recipes

45 Healthy Salad Recipes

45 Healthy Salad Recipes – Corn Avocado Salad

One of our most popular salad recipes! Corn, tomatoes, cucumber and avocado are simply dressed with a hint of lime.
5 from 19 votes
Print Save Rate
Course: Salad
Cuisine: North American
Prep Time: 15 minutes
Cook Time: 20 minutes
Total Time: 35 minutes
Servings: 6 -8 servings
Calories: 269kcal
Author: Olena Osipov


  • 3 ears of corn 2 cups corn kernels
  • 1 lb mini cucumbers or 1 large English cucumber sliced
  • 1 lb grape/cherry tomatoes cut in halves or regular size, chopped
  • 3 medium-large avocados cubed
  • 3 green onion sprigs finely chopped
  • 1 lime zest and juice of
  • 2 tbsp olive oil extra virgin
  • 1/2 tsp salt
  • Ground black pepper to taste


  • To grill corn, remove it from the husk and grill on medium heat for approximately 20 minutes. Turn every 5 minutes.
  • To cook corn in Instant Pot, add 1 cup water, trivet and as many corn as you can fit. Pressure cook on High Pressure for 2 minutes and then release pressure right away.
  • If using frozen corn, run it in a colander under warm water for 1 minute and drain.
  • Cut off cooked kernels from the cob by slicing them with a chef’s knife. You will end up with strips of cooked corn.
  • Add cooked corn, cucumber, tomato, avocado, green onion, lime zest and juice, olive oil, salt and pepper to a large salad bowl.
  • Sir salad gently and serve cold with chicken, salmon or shrimp.
  • Store: Refrigerate covered for up to 1 day.

Make Ahead: Add all ingredients, except avocado, to a bowl. Cover and refrigerate for up to 24 hours. Add diced avocado and stir right before serving.



    Serving: 0.66cup | Calories: 269kcal | Carbohydrates: 23g | Protein: 5g | Fat: 20g | Saturated Fat: 3g | Sodium: 214mg | Potassium: 919mg | Fiber: 10g | Sugar: 7g | Vitamin A: 975IU | Vitamin C: 30mg | Calcium: 38mg | Iron: 1mg
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    olena osipov in the studio

    Hello and welcome to iFOODreal.

    My name is Olena Osipov. I'm a mom to 2 boys, a wife to Alex and we reside on magical Vancouver Island in British Columbia, Canada. This is our healthy family recipes blog. Originally from Ukraine, I grew up on real food. As an adult, I struggled with diets for years because none worked long-term. Now for over 10 years, I cook easy healthy meals for my family. I can help you with “What’s for dinner?” too.

    50 comments on “45 Healthy Salad Recipes

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    1. 5 stars
      Wow Superr!! looks absolutely amazing.. beautiful pictures too.. 🙂 thanks for sharing..

    2. 5 stars
      Recipes looking very healthy and delicious. I think that I will try them out and see which ones are good for me.I would really like to have all your recipes in book format for myself.

    3. 5 stars
      I really enjoyed going over all the amazing salad recipes . l look forward to finding out which ones l will enjoy most and add to my recipe book.

    4. Olena, I started a new dieting plan with my nutritionist as I have gained a lot of weight due to the pandemic anxiety attacks I have had. In my plan, I found out I had to eat salads twice a day. I did it for the first 2 days and I was already bored. Then I searched online and run into your website and I cannot thank you enough for sharing this information! I have been varying my salad options every day and I have been feeling better with my meal options as all of the ingredients used in these recipes are allowed in my plan!
      Thank you so much for sharing this again and keep up the good work! Warm regards from Costa Rica!

    5. I would like to create a litlte book for my students for salad recipes. Is thier any way to all the recipes on pdf?

      1. Hi Rachelle. Recipes are copyrighted so you won’t be able to do that. I work hard on developing recipes and offer them to readers for free. Our income depends on ad revenue when people visit the blog. Please refer them to the salad recipe on my website.

    6. 5 stars
      I’ve made quite a few of these and so far all fabulous (as usual)! I do have one question… I am one of those folks who can’t have any cilantro. My go-to replacement is flat-leaf parsley. Any other suggestions?

      1. Awesome!!! Happy to hear, Rochelle. Cilantro has very distinct taste and I think you nailed it with the sub or omit it. Sometimes green onion will work. 🙂

    7. 5 stars
      I found your website about two days ago. We tried the chick pea salad first and it was a hit. We will be going down the list. Thank you for these recipes. We will try them all, but I’m looking forward to especially trying the corn and “potato” salad. ?

    8. 5 stars
      Great ideas. I eat 1 big salad every day as a meal. Once a week, I wash veggies with vinegar and warm water to kill pathogens. Lettuce, spinach, and kale are my key ingredients. Nice recipes. I’ve already tried Chickpea Salad. I loved it. I look forward to other recipes, as well.

    9. Hi I can’t print the recipe. was it being removed already? How and where do I get the 30 recipes all at once?

    10. Looks most of them I can make and be healthy. I am vegetarian and will print one by one which is best for me. Great choices.

    11. 5 stars
      I was looking for recipes for salads and I got this!
      Thank you so much for sharing they are awesome ♥️♥️

    12. 5 stars
      I was searching salad recipes n accidentally stumbled on your page. Very happy I did. Thankyou for sharing your recipes. God bless you

    13. 5 stars
      Wow I am so happy so stumbled upon your site!! I have been wanting recipes made from real, natural ingredients. Yay new fan here!!! 🙂 God bless.

    14. 5 stars
      These are now on my “Get r done!” recipes for the month! I can’t wait! I’ve just fixed the other night your Tex-Mex Chicken and Zucchini (gone!) and the weather is getting warmer up here in the mountains of Oregon… time for Olena’s salads.

      1. Haha, perfect! So happy to hear you are enjoying my recipes! Please don’t be shy to leave me a comment with a star review once you make any recipe. Have a great week!

    15. 5 stars
      Salads for the whole month sounds amazing. Such colorful and tasty looking salads. So so healthy. Can’t wait to try them all. Thanks so much for sharing. Will be back to let you know how they turn out. 🙂

    16. 5 stars
      Olena, you are the greatest! All these salads look delicious and so healthy! And it’s just the thing in hot Texas right now :)… I am going to try them one by one!!! Thanks so much! You really inspire me.

    17. 5 stars
      They all look so delicious. Avocado and corn salads are my favorite. I also love green salads. I think feta is absolutely delicious,It would be fun to make a different salad each day and go through the whole list. Thank you for sharing.

    18. 5 stars
      These are so awesome!!! As a recovering junk food enthusiast I really appreciate all healthy classics in one spot. Thank you so much!

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