A salad is a great way to enjoy fresh in-season ingredients while staying cool and light in the summer heat. We know how nice it is to have something healthy, quick, and delicious when wrangling kids and juggling summer activities, which is why these salads are so clutch.
We love them for our summer lunches, and also for serving at picnics and barbecues with friends. For lunch on the go, we like to throw a serving of one of these salads into a mason jar so we have something cooling and fresh as we’re poolside, parkside, or wherever our summer adventures take us.
32 Delicious Summer Salads For Easy Lunches, Picnics, and BBQs
All of these fresh salads feature in-season ingredients, which means you’re getting fruits and veggies at their nutrition peak. So you can feel good knowing you’re getting something great for both your body and your satisfaction level.
Grilled Corn Salad with Blackberries
Jessie has been taking this salad to summer BBQs for years! The vibrant yellow of summer corn and rich purple of the blackberries are the stars of this simple salad. This fully plant-based salad is super filling thanks to the fiber, healthy fats from added avocado, and antioxidants from all the fresh veggies.
Egg Free | Gluten Free | Vegetarian
Summer Corn Salad
This fresh corn salad is bursting with summer flavors! You’ll roast the corn to bring out its sweetness then balance that with creamy avocado, juicy cherry tomatoes, and a zesty chili-lime dressing. Jess loves to serve this salad when she’s having a grill night in her backyard.
Dairy Free | Egg Free | Gluten Free | Nut Free | Vegan
Quinoa Arugula Salad with Peaches and Goat Cheese
Grain salads like this are a great way to get more protein and fiber in your diet. Pairing quinoa with crunchy, spicy arugula, sweet peaches, and tangy goat cheese turns this salad into an extraordinary meal that’s both tasty and healthy.
Egg Free | Gluten Free | Vegetarian
Classic Creamy Pea Salad Recipe
This salad was a classic childhood staple that Stacie’s Grandma made for many family gatherings over the years. Stacie recently updated it with some new mix-ins and a Greek yogurt-based dressing. It has sweet peas, crispy bacon, crunchy nuts, and that creamy yogurt adds a touch of protein.
Grain Free | Gluten Free | Nut Free
Jennifer Aniston Salad with More Protein
Jessie recreated the famous Jennifer Aniston salad but gave it a big boost of protein and flavor with some key changes. Learn the origin of this salad and if it’s really what Jennifer Aniston ate on the set of Friends.
Egg Free | Gluten Free
Strawberry Spinach Salad
This gorgeous salad is great as a side dish, but can easily be made into a main by adding chicken. It’s full of bright, contrasting colors and packed with fiber and healthy fats that are rounded out by a sweet, homemade strawberry vinaigrette.
Dairy Free | Egg Free | Gluten Free | Grain Free | Whole30
Mexican Street Corn Pasta Salad
Also known as elote, Mexican street corn is a sweet, spicy, tangy treat that screams summer. Jess used Greek yogurt for the dressing instead of mayo for more heft and protein while all the fresh veggies and pasta add crunch and texture. You can swap in gluten-free pasta, if needed.
Gluten Free | Nut Free | Vegetarian
Greek Cucumber Salad
This fresh and crunchy salad is so refreshing on a sweltering summer day. Thanks to their high water content, cucumbers are inherently hydrating, while the juicy tomatoes, feta cheese, and chickpeas add flavor and nutrients to this perfect side dish.
Dairy Free Option | Egg Free | Gluten Free | Grain Free | Nut Free
Quinoa Kale Salad with Blueberries and Feta
This hearty quinoa salad is packed with superfoods like kale and blueberries, making it a fresh summer salad that’s really a full lunch on its own, and the lemony vinaigrette adds tangy brightness. For dinners, Jessie likes to serve it alongside grilled chicken.
Egg Free | Gluten Free | Vegetarian
Chicken Pesto Pasta
This light and bright twist on a classic pasta salad is full of veggies and fresh mozzarella. To save time in the kitchen, use your favorite store-bought pesto. Jess’ kids happily eat up this salad, even though they aren’t the biggest veggies lovers, and then Jess packs away any leftovers for her lunches.
Egg Free | Gluten Free
Tuna Pasta Salad
Part pasta salad, part tuna salad, these classic combinations come together and get a boost from a lemon and fresh dill dressing for a surprising twist. It’s one of Jess’ favorite recipes to make ahead for quick dinners and a healthy lunch.
Dairy Free | Egg Free | Gluten Free | Nut Free
Summer Pasta Salad with Chicken and Berries
Stacie developed this recipe to be the ultimate summer salad, featuring in season juicy berries and a creamy honey poppy seed dressing. This sweet and savory main dish salad becomes a decadent meal you weren’t expecting.
Dairy Free | Egg Free | Gluten Free | Nut Free
Creamy Cucumber Salad
This classic salad really lets crisp cucumbers shine! It calls for just a few ingredients and has plenty of swaps, so you can whip it up almost anytime—no matter what you have in your fridge. Thanks to the creamy, coolness of the cucumbers, Jessica recommends pairing it with spicy foods.
Dairy Free | Egg Free | Gluten Free | Grain Free | Vegetarian
Broccoli Cauliflower Salad with Bacon
Skip the leafy greens salad in favor of this popular cauliflower and broccoli salad. The best part of this recipe? It’s just as perfect for summer as it is as a holiday side dish. It’s one of our best recipes for adding a ton of good-for-you nutrients and veggies to a meal.
Dairy Free | Gluten Free | Grain Free | Nut Free | Whole30
Zesty Italian Pasta Salad
This might be the most classic of summer salad recipes. It feels like nearly every potluck, picnic, and BBQ has this on the table! Jess upgraded the recipe with a homemade Italian dressing that needs to be tasted to be believed.
Dairy Free | Egg Free | Gluten Free | Nut Free
Creamy Ranch Pasta Salad
Stacie loves this recipe for its bold ranch flavor and how easily you can customize it. You can use any vegetables you like and omit the cheese if you want to go dairy-free. We suggest making it with our homemade Paleo ranch or use a favorite store-bought ranch.
Dairy Free | Egg Free | Gluten Free | Nut Free | Vegetarian
Chili Lime Quinoa Black Bean Salad
Here’s a non-lettuce salad that is filling and tasty, thanks to the plant-based protein and complex carbs from the black beans and quinoa. Jess has served this one as both a side dish and a vegetarian main, so it’s versatile depending on what else is on the menu.
Dairy Free | Egg Free | Gluten Free | Nut Free | Vegan
Greek Veggie Pasta Salad
This recipe offers all the flavors of a classic Greek salad with the added bonus of pasta. The fresh veggies and briny olives pair beautifully with the creamy yogurt dressing for a delicious upgrade to a favorite salad.
Egg Free | Gluten Free | Nut Free | Vegetarian
Buffalo Chicken Salad
This one is for the Buffalo wing lovers! Jess recommends grilling the buffalo-marinated chicken for the best results, but you can make the chicken a few different ways. Toss the chopped chicken with fresh veggies and leafy greens and enjoy this healthy take on wings.
Egg Free | Gluten Free | Grain Free | Nut Free
Creamy BBQ Chicken Salad
This recipe is a great way to use leftover chicken and any veggies that need to be used up ASAP. Stacie likes to chop it all up and toss with a simple dressing made from mayo and BBQ sauce for a healthy take on her favorite summer flavors.
Dairy Free | Gluten Free | Grain Free
BBQ Ranch Chopped Salad with Brussels Sprouts & Kale
This hearty greens salad is so good that Jessica made it four times in one month! It’s a fun side dish to bring to a summer barbecue and tastes so good with grilled chicken and more creamy ranch and BBQ dressing on top.
Dairy Free | Gluten Free | Grain Free | Whole30
Roasted Cauliflower Sweet Potato Salad
This cauliflower and sweet potato version gives classic potato salad a tasty twist. The sweet potatoes add a hint of sweetness that compliments the classic mayo dressing you’re used to. It’s a great way to sneak in extra nutrients and flavors for picky kids and adults alike.
Dairy Free | Gluten Free | Grain Free | Nut Free | Whole30
Low-Carb Mock Potato Salad
This low-carb salad uses steamed cauliflower instead of potatoes for a lighter take on this favorite. The cauliflower’s texture is similar to that of the boiled potatoes, so you won’t even realize the difference.
Dairy Free | Grain Free | Gluten Free | Nut Free | Whole30
Cauliflower Tabbouleh Salad
We swapped bulgur wheat for lightly sautéed cauliflower rice to make a grain-free version of this Middle Eastern classic. This delicious salad is the perfect bed for your favorite grilled protein thanks to fresh herbs and juicy tomatoes.
Dairy Free | Egg Free | Gluten Free | Grain Free | Vegan | Whole30
Apple Broccoli Cauliflower Salad
Crunchy broccoli and cauliflower pair perfectly with crisp apples in this delightful summer salad that our whole team loves! The flavors are amplified with creamy feta, sunflower seeds, and a creamy lemony garlic dressing that brings it all together.
Dairy Free | Egg Free | Grain Free | Gluten Free | Nut Free | Whole30
Mango Chicken Salad with Avocado
The combo of juicy mango and avocado just screams “summer!”. Pair it with tender chopped chicken, crunchy cabbage, and crisp kale for one of the most refreshing salads you’ll make this season.
Dairy Free | Egg Free | Gluten Free | Grain Free | Nut Free | Whole30
Asian-Inspired Cucumber “Noodle” Salad
There is no need for noodles in this “noodle” salad. Jess uses a spiral cutter to turn fresh cucumbers and carrots into thin “noodles” and then tosses them in a sesame dressing for a nutrient-packed side salad. And don’t worry if you don’t have a spiral cutter; you can julienne the veggies instead.
Egg Free | Gluten Free | Grain Free | Nut Free | Vegan | Whole30
Caprese Zucchini Salad with Balsamic Vinaigrette
Who knew combining zucchini with a classic caprese salad would be so good? Stacie came up with this recipe to keep zucchini interesting since it’s so abundant all summer. For this easy recipe, toss mozzarella, tomatoes, basil, and sliced or spiralized zucchini together in a bowl with balsamic vinaigrette.
Egg Free | Gluten Free | Grain Free | Nut Free | Vegetarian
Watermelon-Cucumber Salad with Feta
Jessie can’t get enough of this fruit and veggie pairing that combines sweet watermelon with crunchy cucumber and feta cheese. It’s always a conversation piece when she brings it to gatherings with friends.
Egg Free | Gluten Free | Grain Free | Nut Free | Vegetarian
5-Ingredient Broccoli Slaw Recipe
What summer get-together is complete without a big bowl of slaw? In this elevated take on cole slaw, just five ingredients get turned into something magical that pairs well with any grilled protein.
Dairy Free | Egg Free | Gluten Free | Grain Free | Nut Free | Vegan | Whole30
Sweet and Smoky Shredded Brussels Sprouts Slaw
Smoky almonds and salty bacon are the shining stars of this shredded Brussels sprouts slaw, but the real surprise comes from chopped dates that add a ton of texture and balance out all the savory flavors.
Dairy Free | Egg Free | Gluten Free | Grain Free | Nut Free | Whole30
Blue Cheese Potato Salad with Chives
Blue cheese and sour cream turn this classic side into an unexpected show-stopper. It’s full of tangy flavors and texture and will have every guest at your party asking for the recipe. Jessica even served this salad at her wedding!
Egg Free | Gluten Free | Grain Free | Nut Free | Vegetarian
Frequently Asked Questions
Veggie summer salads make a great side to sandwiches, grilled meats or fish. Some of our favorite summer entrees to serve with one of these fresh summer salads are Salmon Grilled Skewers, Feta Spinach Turkey Burgers, and Grilled Flank Steak.
We like to meal prep salad recipes and store them in mason jars for quick grab-and-go lunch options. For salads that have components that should be stored separately, we like these salad containers that have compartments and also a built-in fork.
For ultimate success, we highly recommend reading the tips in the full blog post above. All photos and content are copyright protected. Please do not use our photos without prior written permission. If you wish to republish a recipe, please rewrite the recipe in your own unique words. Link back to the source recipe here on The Real Food Dietitians. Thank you!
