Irresistible spring salad recipes go way beyond lettuce. Think avocados, snap peas, cucumbers, asparagus and a rainbow of fruits.
31 Bright Salad Ideas for Spring
Updated on Aug. 05, 2023
Balsamic Green Bean Salad
Serve up those green beans in a whole new way–with a green bean salad recipe! The tangy flavors and crunch of these balsamic green beans complement any special meal or holiday potluck. —Megan Spencer, Farmington Hills, Michigan
Speaking of bright salad ideas, you’ll appreciate this 7-day salad meal plan, too.
1/31
2/31
Strawberry Arugula Salad
Total Time
15 min
Servings
12 servings
From the Recipe Creator:
The combination of peppery arugula, sweet strawberries and robust feta cheese may sound unusual, but one bite will win you over.—Carala Horne, Meridian, Mississippi
Nutrition Facts:
3/4 cup: 106 calories, 9g fat (2g saturated fat), 3mg cholesterol, 88mg sodium, 4g carbohydrate (2g sugars, 1g fiber), 2g protein.
3/31
Apricot Fluff
Total Time
10 min
Servings
10 servings
From the Recipe Creator:
When we were young mothers, I asked my best friend if she had a recipe for an easy ambrosia salad that I could take to a cookout later that evening. She shared this recipe with me and it's become a must-have at every barbecue I attend. It's sublime with peaches and peach gelatin, too. —Melissa Meinke, Fawn Grove, Pennsylvania
Nutrition Facts:
3/4 cup: 225 calories, 3g fat (3g saturated fat), 1mg cholesterol, 57mg sodium, 44g carbohydrate (36g sugars, 1g fiber), 3g protein.
4/31
Cucumber Salad with Miracle Whip
Total Time
10 min
Servings
8 servings
From the Recipe Creator:
Cucumbers are my very favorite garden vegetable, so I use this recipe often. I got it from a friend years ago. I've heard this refreshing dish keeps very well in the refrigerator, but it goes so fast around our house, I've never found out for myself. —Karen Ann Bland, Gove, Kansas
Nutrition Facts:
2/3 cup: 122 calories, 7g fat (1g saturated fat), 2mg cholesterol, 201mg sodium, 12g carbohydrate (10g sugars, 2g fiber), 2g protein.
5/31
Strawberry-Blue Cheese Steak Salad
Total Time
30 min
Servings
4 servings
From the Recipe Creator:
At lunch one day, a friend told me about a steak salad she'd had at a party. It sounded so fantastic I had to try it for myself. My family would eat it nonstop if we could. Can't seem to get enough of that tangy dressing! —Alma Winberry, Great Falls, Montana
Nutrition Facts:
1 serving: 289 calories, 15g fat (4g saturated fat), 52mg cholesterol, 452mg sodium, 12g carbohydrate (5g sugars, 4g fiber), 29g protein. Diabetic Exchanges: 4 lean meat, 2 vegetable, 2 fat, 1/2 fruit.
6/31
Spring Pea & Radish Salad
Total Time
20 min
Servings
6 servings
From the Recipe Creator:
Winters can be very long here in New Hampshire. I always look forward to the first veggies of spring and making some lighter dishes like this fresh salad. —Jolene Martinelli, Derry, New Hampshire
Nutrition Facts:
2/3 cup: 50 calories, 0 fat (0 saturated fat), 0 cholesterol, 86mg sodium, 11g carbohydrate (8g sugars, 2g fiber), 2g protein. Diabetic Exchanges: 1 vegetable, 1/2 starch.
7/31
Grape Salad
Total Time
20 min
Servings
24 servings
From the Recipe Creator:
Everyone raves when I bring this refreshing, creamy grape salad to potlucks. For a special finishing touch, sprinkle it with brown sugar and pecans. —Marge Elling, Jenison, Michigan
Nutrition Facts:
3/4 cup: 131 calories, 6g fat (3g saturated fat), 17mg cholesterol, 35mg sodium, 19g carbohydrate (18g sugars, 1g fiber), 2g protein.
8/31
Shrimp Avocado Salad
Total Time
25 min
Servings
6 servings
From the Recipe Creator:
The delicious taste and smooth texture of avocados and the crisp shrimp salad create a heavenly combination. Serve it as a cool and satisfying lunch or a light, quick and easy dinner. —Teri Rasey, Cadillac, Michigan
Nutrition Facts:
3/4 cup avocado mixture: 252 calories, 16g fat (2g saturated fat), 115mg cholesterol, 523mg sodium, 11g carbohydrate (3g sugars, 5g fiber), 17g protein. Diabetic Exchanges: 3 fat, 2 lean meat, 1/2 starch.
9/31
Chef Salad
Total Time
25 min
Servings
6 servings
From the Recipe Creator:
For much of the year, I can use my garden's produce when I make this cool salad. In spring, the salad mix and radishes come from my crop. In summer, I use the tomatoes, cabbage and carrots. What a good feeling! —Evelyn Gubernath, Bucyrus, Ohio
Nutrition Facts:
2 cups: 171 calories, 9g fat (2g saturated fat), 227mg cholesterol, 508mg sodium, 11g carbohydrate (6g sugars, 2g fiber), 12g protein. Diabetic Exchanges: 2 vegetable, 2 lean meat, 1 fat.
10/31
Red Potato Salad Dijon
Total Time
40 min
Servings
12 servings (3/4 cup each)
From the Recipe Creator:
My mother made the best warm potato salad, and now it's a tradition at all of our tables. Sometimes I use Yukon Gold potatoes to make it even prettier. —Patricia Swart, Galloway, New Jersey
Nutrition Facts:
3/4 cup: 139 calories, 4g fat (1g saturated fat), 0 cholesterol, 557mg sodium, 24g carbohydrate (3g sugars, 2g fiber), 3g protein. Diabetic Exchanges: 1-1/2 starch, 1 fat.
11/31
Cornbread Salad
Total Time
30 min
Servings
16 servings
From the Recipe Creator:
To feed a crowd, especially when I want to make a good impression, I make this eye-popping cornbread salad. It’s beautiful in a trifle bowl. I love it in summer, when we can make it with our own garden produce. —Debbie Johnson, Centertown, Missouri
Nutrition Facts:
3/4 cup: 367 calories, 23g fat (7g saturated fat), 46mg cholesterol, 607mg sodium, 29g carbohydrate (7g sugars, 4g fiber), 11g protein.
12/31
Chicken & Onion Caesar Salad
Total Time
30 min
Servings
2 servings
From the Recipe Creator:
My Caesar with grilled chicken is a healthier alternative to heavy meat and potatoes dishes. After grilling the kabobs, we serve them family style. —Melissa Adams, Tooele, Utah
Nutrition Facts:
1 serving: 441 calories, 21g fat (5g saturated fat), 81mg cholesterol, 601mg sodium, 31g carbohydrate (10g sugars, 5g fiber), 31g protein.
13/31
Citrus-Tarragon Asparagus Salad
Total Time
55 min
Servings
12 servings
From the Recipe Creator:
I created this colorful salad when I was invited to a friend's Easter egg hunt and potluck picnic. The guests were begging to get my recipe. Let the flavors infuse overnight for the best taste. —Cheryl Magnuson, Apple Valley, California
Nutrition Facts:
3/4 cup: 148 calories, 12g fat (1g saturated fat), 0 cholesterol, 168mg sodium, 9g carbohydrate (6g sugars, 2g fiber), 2g protein. Diabetic Exchanges: 2-1/2 fat, 1 vegetable.
14/31
Grilled Vegetable Salad with Poppy Seed Dressing
Total Time
25 min
Servings
2 servings
From the Recipe Creator:
My Italian-style grilled veggies have a wonderful sweet and sour dressing. Best of all, I pick the fresh veggies and herbs from my garden. —Laura Mast, Defiance, Ohio
Nutrition Facts:
1 cup: 219 calories, 19g fat (2g saturated fat), 0 cholesterol, 378mg sodium, 11g carbohydrate (8g sugars, 2g fiber), 2g protein.
15/31
Asparagus Nicoise Salad
Total Time
20 min
Servings
4 servings
From the Recipe Creator:
I’ve used my Nicoise as an appetizer or a main-dish salad, and it’s a winner every time I put it on the table. Here’s to a colorful, make-ahead salad! —Jan Meyer, St. Paul, Minnesota
Nutrition Facts:
1 serving (calculated without olives): 233 calories, 8g fat (0 saturated fat), 22mg cholesterol, 583mg sodium, 23g carbohydrate (4g sugars, 3g fiber), 16g protein. Diabetic Exchanges: 2 lean meat, 1-1/2 starch, 1-1/2 fat, 1 vegetable.
16/31
Strawberry Poppy Seed Salad
Total Time
30 min
Servings
10 servings
From the Recipe Creator:
My family is always happy to see this fruit and veggie salad on the table. If strawberries aren’t available, substitute mandarin oranges and dried cranberries. —Irene Keller, Kalamazoo, Michigan
Nutrition Facts:
3/4 cup: 110 calories, 6g fat (1g saturated fat), 1mg cholesterol, 33mg sodium, 13g carbohydrate (10g sugars, 2g fiber), 2g protein. Diabetic Exchanges: 1 vegetable, 1 fat, 1/2 starch.
17/31
Kale Slaw Spring Salad
Total Time
25 min
Servings
10 servings
From the Recipe Creator:
My parents and in-laws are retired and like to spend winters in Florida. This tangy spring salad welcomes the snowbirds back for our Easter celebration! —Jennifer Gilbert, Brighton, Michigan
Nutrition Facts:
1-1/3 cups: 192 calories, 15g fat (3g saturated fat), 6mg cholesterol, 140mg sodium, 12g carbohydrate (7g sugars, 3g fiber), 4g protein. Diabetic Exchanges: 3 fat, 1 starch.
18/31
Fresh Sugar Snap Pea Salad
Total Time
15 min
Servings
6 servings
From the Recipe Creator:
We found fresh sugar snap peas at our town's farmers market. They make a cheerful salad with a tangy dressing. —Courtney Stultz, Weir, Kansas
Nutrition Facts:
2/3 cup: 86 calories, 5g fat (1g saturated fat), 0 cholesterol, 201mg sodium, 9g carbohydrate (5g sugars, 2g fiber), 3g protein. Diabetic Exchanges: 1 vegetable, 1 fat.
19/31
Tuna Nicoise Salad
Total Time
25 min
Servings
4 servings
From the Recipe Creator:
Like the French, I pack my classic Nicoise salad with veggies, potatoes, tuna and eggs. Cooking the potatoes and beans together helps the dish come together fast. —Valerie Belley, St. Louis, Missouri
Nutrition Facts:
1 serving: 327 calories, 15g fat (2g saturated fat), 206mg cholesterol, 691mg sodium, 27g carbohydrate (7g sugars, 5g fiber), 21g protein. Diabetic Exchanges: 3 lean meat, 2 vegetable, 2 fat, 1 starch.
20/31
Fresh Fruit Bowl
Total Time
15 min
Servings
16 servings
From the Recipe Creator:
The glorious colors of the fruit make this a festive salad. Slightly sweet and chilled, it makes a nice accompaniment to a grilled entree. —Marlon Kirst, Troy, Michigan
Nutrition Facts:
3/4 cup: 56 calories, 0 fat (0 saturated fat), 0 cholesterol, 14mg sodium, 14g carbohydrate (11g sugars, 2g fiber), 1g protein. Diabetic Exchanges: 1 fruit.
21/31
Pina Colada Carrot Salad
Total Time
10 min
Servings
4 servings
From the Recipe Creator:
This sweet carrot salad, with pina colada yogurt, macadamia nuts and green grapes, has a tropical theme. Just mix and chill out. —Emily Tyra, Milwaukee, Wisconsin
Nutrition Facts:
3/4 cup: 184 calories, 9g fat (2g saturated fat), 2mg cholesterol, 157mg sodium, 24g carbohydrate (19g sugars, 3g fiber), 3g protein. Diabetic Exchanges: 1-1/2 fat, 1 starch, 1 vegetable.
22/31
Avocado Fruit Salad with Tangerine Vinaigrette
Total Time
25 min
Servings
8 servings
From the Recipe Creator:
On long summer days when we just want to relax, I make a cool fruit salad with avocado, berries and mint. The tangerine dressing is refreshingly different. —Carole Resnick, Cleveland, Ohio
Nutrition Facts:
1 cup salad with 4 teaspoons dressing: 321 calories, 23g fat (3g saturated fat), 0 cholesterol, 154mg sodium, 29g carbohydrate (20g sugars, 8g fiber), 3g protein.
23/31
Tzatziki Potato Salad
Total Time
25 min
Servings
12 servings
From the Recipe Creator:
My son has an egg allergy, so this potato salad is perfect for him. For extra color, add radish, apple and garlic dill pickles. —Cindy Romberg, Mississauga, Ontario
Nutrition Facts:
3/4 cup: 128 calories, 3g fat (2g saturated fat), 7mg cholesterol, 190mg sodium, 21g carbohydrate (3g sugars, 2g fiber), 4g protein. Diabetic exchanges: 1-1/2 starch, 1/2 fat.
24/31
Garlic Shrimp & Orzo Salad
Total Time
35 min
Servings
4 servings
From the Recipe Creator:
I enjoy cold pasta salads and rice salads, so I decided to make one with orzo, a rice-shaped pasta. Feel free to add other favorite veggies—like asparagus and green beans—and serve with rolls or pita bread.—Valonda Seward, Coarsegold, California
25/31
Fresh Broccoli Salad with Lemon
Total Time
30 min
Servings
12 servings
From the Recipe Creator:
The slightly sweet flavor of this salad's dressing is a great contrast to the rich bacon. You can substitute cauliflower for the broccoli if you prefer. —Janet Roth, Tempe, Arizona
Nutrition Facts:
1 cup: 222 calories, 13g fat (5g saturated fat), 30mg cholesterol, 520mg sodium, 21g carbohydrate (14g sugars, 3g fiber), 8g protein.
26/31
Honey-Pecan Kiwi Salad
Total Time
10 min
Servings
6 servings
From the Recipe Creator:
This dish won second place in a summer salad recipe feature published in our local newspaper. But it takes first place with my family, always happy to try my new creations. —Marla Arbet, Kenosha, Wisconsin
Nutrition Facts:
3/4 cup: 94 calories, 6g fat (1g saturated fat), 0 cholesterol, 7mg sodium, 11g carbohydrate (7g sugars, 2g fiber), 2g protein. Diabetic Exchanges: 1 vegetable, 1 fat, 1/2 starch.
27/31
Cioppino-Mixed Green Salad
Total Time
20 min
Servings
10 servings
From the Recipe Creator:
Living in California, the "salad bowl" of the United States, I’m inspired to cook nutritious meals like cioppino. Whenever my friends and I get together, this salad—a spin on the classic seafood stew—is the top request. —Cleo Gonske, Redding, California
Nutrition Facts:
2 cups: 285 calories, 17g fat (3g saturated fat), 190mg cholesterol, 888mg sodium, 13g carbohydrate (6g sugars, 3g fiber), 18g protein.
Psst! Take a look at our guide to the best salad bowls.
28/31
Strawberry Pasta Salad
Total Time
35 min
Servings
12 servings
From the Recipe Creator:
Bow tie pasta with strawberries makes a refreshing salad, especially with a little chopped mint. I multiply it for brunches, potlucks, even tailgates. —Barbara Lento, Houston, Pennsylvania
Nutrition Facts:
2/3 cup (calculated without coconut): 153 calories, 6g fat (1g saturated fat), 1mg cholesterol, 96mg sodium, 21g carbohydrate (5g sugars, 2g fiber), 4g protein. Diabetic Exchanges: 1 starch, 1 fat, 1/2 fruit.
29/31
Italian Salad with Lemon Vinaigrette
Total Time
20 min
Servings
8 servings (1/2 cup vinaigrette)
From the Recipe Creator:
For an Italian twist on salad, I mix greens with red onion, mushrooms, olives, pepperoncini, lemon juice and Italian seasoning. Add tomatoes and carrots if you'd like. —Deborah Loop, Clinton Township, Michigan
Nutrition Facts:
1-1/4 cups: 109 calories, 11g fat (1g saturated fat), 0 cholesterol, 343mg sodium, 4g carbohydrate (1g sugars, 1g fiber), 1g protein. Diabetic Exchanges: 2 fat, 1 vegetable.
30/31
Cashew-Curry Chicken Salad
Total Time
20 min
Servings
6 servings
From the Recipe Creator:
My husband and I fell hard for the curried chicken salad from our grocery store deli, and I knew I could find a way to make something similar. This greek yogurt chicken salad has become one of our favorites to take on trips to the beach. —Janine Cooper-Moren, Portland, Oregon
Nutrition Facts:
1 cup: 287 calories, 10g fat (3g saturated fat), 60mg cholesterol, 267mg sodium, 27g carbohydrate (20g sugars, 2g fiber), 24g protein. Diabetic Exchanges: 3 lean meat, 1-1/2 starch, 1 vegetable, 1/2 fruit.
31/31
Grilled Southwestern Potato Salad
Total Time
1 hour
Servings
6 servings
From the Recipe Creator:
This salad is perfect with a grilled steak for a Tex-Mex meal, and most of it can even be prepared out in the backyard. Poblanos and cayenne make it pop. —Johnna Johnson, Scottsdale, Arizona
Nutrition Facts:
3/4 cup: 229 calories, 11g fat (4g saturated fat), 14mg cholesterol, 301mg sodium, 28g carbohydrate (6g sugars, 3g fiber), 5g protein.
