Summer Salads

When the weather heats up, nothing beats a crisp, refreshing salad. Whether you're looking for a light side or a satisfying main, summer salads are the perfect way to enjoy seasonal produce while keeping meals fresh and flavourful. With the right ingredients, you can create salads that are not only delicious but also high in protein, low in calories, and packed with texture.

Building the Perfect Summer Salad

A great salad starts with a base of fresh greens. Baby spinach, mixed baby greens, or crisp romaine all work well, providing a light yet nutritious foundation. You can also use shredded veggies, kale, or a slaw mix for extra texture and variety. From there, it’s all about layering in a variety of textures, flavours, and nutrients.

Boosting Protein in Your Salad

If you want your salad to be more than just a side dish, adding protein is key. Here are some excellent options:

• Grilled Chicken or Turkey – Lean and satisfying, this keeps the meal filling while staying low in calories.
• Hard-Boiled Eggs – A quick and easy way to add protein and richness.
• Tinned Tuna or Salmon – Ideal for a high-protein, low-calorie boost with healthy omega-3s.
• Cottage Cheese or Greek Yoghurt Dressing – Great alternatives to traditional cheese, adding creaminess with extra protein.
• Quorn or Meat Replacements – Convenient vegetarian options that provide protein and a meaty texture.
• Lentils or Chickpeas – A fibre-rich way to add protein while keeping the salad light.
• Cheese (Feta, Parmesan, Cheddar, or Goat’s Cheese) – Adds savoury depth and a creamy or crumbly texture.
• Lean Grilled Steak – A flavourful, high-protein option for a hearty salad.
• Prawns (Shrimp) – A light and high-protein choice that pairs well with fresh citrus or avocado.

Adding Hearty Ingredients for a More Filling Salad

If you want your salad to be more substantial, try incorporating some of these nutrient-dense additions:

• Roasted Squash or Sweet Potato – Adds natural sweetness and a satisfying bite.
• Quinoa – A great high-protein grain that keeps the salad filling.
• Cooked Pasta or Rice – Ideal for transforming a salad into a full meal.
• Couscous – A light yet satisfying grain that absorbs flavours beautifully.
• Beans (Black Beans, White Beans, or Kidney Beans) – A fibre and protein boost.
• Avocado – Provides healthy fats and a creamy texture that complements many salads.
• Beetroot – Adds an earthy sweetness and a boost of antioxidants.
• Olives or Capers – A punch of briny flavour that enhances Mediterranean-style salads.
• Mandarin or Orange Segments – A burst of sweetness that pairs beautifully with savoury ingredients.

Adding Crunch and Texture

Crunchy textures can make a salad feel more satisfying. Here are some tasty and healthy ways to add that extra bite:

• Toasted Seeds (Pumpkin, Sunflower, or Sesame) – A small sprinkle adds a nutty crunch without overloading calories.
• Sliced Radishes or Cucumbers – Fresh, crisp, and hydrating.
• Shredded Red Cabbage or Carrots – Adds colour and bite while boosting fibre.
• Roasted Chickpeas – A great way to add crunch without them becoming too hard.
• Crushed Nuts (Almonds, Walnuts, or Pistachios) – Just a small amount adds texture and healthy fats.
• Homemade Croutons – Use whole wheat or your favourite low-calorie bread, lightly toasted with a drizzle of olive oil and seasoning for a crunchy addition.
• Crispy Onions or Shallots – A touch of savoury crispness for extra depth.
• Pomegranate Seeds – A sweet, juicy crunch that works well in both savoury and fruity salads.
• Apple Slices – Adds a crisp sweetness that pairs well with nuts and cheese.
• Grapes – A juicy pop of flavour that works in both savoury and fruity salads.

Low-Calorie Salad Dressing Ideas

Dressings can make or break a salad. Many store-bought options are loaded with unnecessary calories, but homemade dressings can be just as flavourful while keeping things lighter:

• Lemon and Olive Oil – A simple drizzle of fresh lemon juice with extra virgin olive oil and a pinch of salt is fresh and delicious.
• Greek Yoghurt-Based Dressings – Mixing Greek yoghurt with lemon, garlic, and herbs creates a creamy dressing with extra protein.
• Balsamic Vinegar and Dijon Mustard – A tangy, punchy dressing that adds flavour without extra fat.
• Soy Sauce and Lime – Perfect for an Asian-inspired twist with a light, umami flavour.
• Salsa as Dressing – Fresh salsa (tomato, onion, lime, and coriander) makes a fantastic low-calorie alternative to heavier dressings.
• Homemade Light Ranch Yoghurt Dressing - Serve this yummy light ranch dressing, over salad, as a dip for raw vegetables or drizzled over homemade oven chips, grilled meats and more.
• Creamy Lime Cilantro Dressing - Cilantro Lime Dressing that you can drizzle on everything and anything without the guilt
• Homemade Light Poppy Seed Dressing - is the perfect accompaniment for jazzing up any salad. Sweet and tangy, it adds just the right balance of flavour to elevate everything from simple greens to a mixed salad of your favourite items.
• Homemade Light Catalina Dressing - bursting with zest and zing. It's quick and easy to prepare, using just a few simple ingredients.

Final Tips for the Best Summer Salads

1. Keep it Colourful – A mix of bright, fresh ingredients makes the salad more visually appealing and nutrient-rich.
2. Balance Flavours – A good salad has a mix of sweet, savoury, and tangy elements.
3. Use Fresh Herbs – A sprinkle of fresh basil, mint, or coriander can instantly elevate the flavours.
4. Prep Ahead – Store chopped ingredients separately and assemble just before serving to keep everything crisp.

With these tips and ideas, summer salads can be exciting, satisfying, and full of flavour.

Salad Combinations to Try

Need inspiration? Here are some delicious Salad recipes on Slimming Eats

See more Salad Recipes →

or if you would like more recipe ideas - head on over to the FULL RECIPE INDEX where you will find over 900 delicious recipes with calories and you can search by meal type, ingredients, course, diet and more.

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