Spring is in the air, and so are delicious spring salads that are a must-try this season! Today we’re talking about 15 beautiful spring salads perfect for the upcoming months! These are the perfect salads to pack for lunch or to have as a side for a weekend meal! Some options are vegan & vegetarian friendly, so make sure to check below to see which ones are safe for you!
When it comes to spring salads, there are a few veggies & fruits that are associated with the season. Some of note are arugula, asparagus, beets, peas, strawberries, and carrots. These vegetables tend to be in season during the spring, so they’re best to eat now! You’ll see the recipes below feature these delicious fruits & veggies and are must-tries this season. As always, these are all healthy recipes, with most (or all) being less than 500 calories per serving!
Want to learn more about any of these recipes? Click the recipe title or image to be redirected to the full recipe on the author’s page! The author of each recipe is listed below, and full credit is given to them for both the recipe & photo provided! Some recipes have nutrition information. This information is an estimate and should only be used as a reference.
Crunchy Kale Salad with Lemon Tamari Dressing
Number of Serving: 2
Cook/Prep Time: 10 minutes
Nutrition Per Serving: Calories: 193 Fat: 2g Carbs: 27g Protein: 7g
This Asian-influenced salad is the perfect crunchy salad to enjoy on the patio! It’s paired with a super easy-to-make lemon & tamari dressing made with only 6 ingredients you probably already have at home!
Mediterranean Quinoa Salad with Arugula, Avocado
Number of Serving: 4
Cook/Prep Time: Not Specified
Nutrition Per Serving: Calories: 262 Fat: 19g Carbs: 20g Protein: 4g
Listed Dietary Accommodations: Vegan & Gluten-Free
Arugula is best in the springtime, and this Mediterranean-inspired dish is the perfect salad to try if you want to make the most out of your arugula! This salad is paired with an easy-to-make dressing, and the whole recipe is vegan & gluten-free!
Healthy Carrot Cabbage Coleslaw
Number of Serving: 4
Cook/Prep Time: 15 minutes
Nutrition Per Serving: Calories: 91 Fat: 0g Carbs: 20g Protein: 4g
Listed Dietary Accommodations: Vegetarian
This carrot & cabbage coleslaw salad is a versatile option! Author Marie suggests having this salad as a side option or pairing it with a pull pork (or chicken) burger! This is a vegetarian option that gets its creaminess from Greek yogurt!
Sugar Snap Pea Salad
Number of Serving: 6
Cook/Prep Time: 15 minutes
Nutrition Per Serving: Calories: 187 Fat: 10g Carbs: 18g Protein: 6g
Listed Dietary Accommodations: Vegan
This beautiful &crispy snap pea salad is topped with fresh dill & served with a lemony dressing! If you’re looking for a little extra protein, the addition of beans in this dish makes it a great option for vegans!
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Creamy Balsamic Dressing on Spring Cobb Salad
Number of Serving: 4
Cook/Prep Time: 40 minutes
Nutrition Per Serving: Calories: 493 Fat: 25g Carbs: 56g Protein: 15g
This spring take on a classic cobb salad is a must-try in the upcoming months! Chelsea adds delicious snap peas & radishes to give this cobb salad a springy edge!
Beet & Goat Cheese Salad
Number of Serving: 4-6
Cook/Prep Time: 30 minutes
Nutrition Per Serving: Calories: 286 Fat: 21g Carbs: 22g Protein: 5g
Another delicious option from Chelsea’s Messy Apron is this beet & goat cheese salad! Chelsea seasoned and baked the beats to give them a gorgeous deep purple colour and pairs it with slices of mardarin & pistachio.
Spring Detox Cauliflower Salad
Number of Serving: 4
Cook/Prep Time: 40 minutes
Nutrition Per Serving: Calories: 484 Fat: 31g Carbs: 48g Protein: 10g
This cauliflower salad is made with riced RAW cauliflower and talked to roasted chickpeas, avocado & apple slices! The dressing for this salad is a grainy mustard with honey & olive oil.
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Little Gem Spring Salad with Toasted Seeds & Herbed Goat Cheese
Number of Serving: 4 side salads
Cook/Prep Time: Not Specified
Nutrition Per Serving: Not Specified
Listed Dietary Accommodations: Vegetarian
This super simple spring salad is made with shaved asparagus and sliced radishes and topped with herbed goat cheese! What makes the goat cheese herbed is the addition of basil, tarragon & chives!
Blackened Shrimp, Asparagus, and Avocado Salad with Lemon Pepper Yogurt Dressing
Number of Serving: 2
Cook/Prep Time: Not Specified
Nutrition Per Serving: Not Specified
This is a light salad to enjoy in the spring months! Adding shrimp instead of meat keeps the calories down, and using yogurt instead of mayo makes this a lower fat dressing you can feel good about.
Arugula Beet Salad with Feta and Walnuts
Number of Serving: 4
Cook/Prep Time: 15 minutes
Nutrition Per Serving: calories: 269 Fat: 23g Carbs:11g Protein: 8g
Dietary Accommodations: Vegetarian
Another spring classic: this salad features arugula & beets, paired with delicious feta and walnut pieces. Anna dresses this with simple lemon zest & oil dressing you can whip up in minutes.
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Vietnamese Noodles
Number of Serving: 4-6
Cook/Prep Time: 40 minutes
Nutrition Per Serving: Not Specified
This Vietnamese noodle dish is a stunning cold noodle dish to enjoy this spring! Jennifer includes classic Vietnamese veggies like carrots & snap peas, which are perfect for spring! The chicken for this recipe is done in a skillet, but why not try it on the BBQ with the warmer weather?
Vegan Summer Berry Salad with Strawberry Balsamic Vinaigrette
Number of Serving: 2
Cook/Prep Time: 10 minutes
Dietary Considerations: Vegan
This stunning summer strawberry salad doesn’t just have to be made in the summer! Strawberries start to go into the spring season, which makes this a great salad option as the weather gets warmer. Don’t worry, Khushboo from A Simple Palate shows you how to make that gorgeous avocado in the center.
Arugula Salad
Number of Serving: 4
Cook/Prep Time: 16 minutes
Nutrition Per Serving: Calories: 256 Fat: 16g Carbs:11g Protein: 8g
Dietary Considerations: Vegetarian
Another delicious arugula salad featuring cannellini beans & pine nuts! Sara from Dinner at the Zoo tops this with a simple lemony dressing!
Marinated Beet and Apple Salad
Number of Serving: 4-5
Cook/Prep Time: 2 hours+
Nutrition Per Serving: calories: 187 Fat: 1g Carbs:21g Protein: 1g
Dietary Considerations: Vegetarian (with vegan option)
I think this salad speaks for itself. If that’s not the prettiest salad you’ve ever seen, I’m not sure what is. This salad features marinated beets & apple slices.
