53 Summer Salad Recipes Under 500 Calories (That Still Taste Delish)
When the sun is out and the farmers market is overflowing with gorgeous seasonal produce, the last place you want to be is stuck inside with the oven blazing. Enter the summer salad: It’s healthy and refreshing and it won’t turn your kitchen into a sauna. With these summer salad recipes, you can take advantage of all those heirloom tomatoes, juicy stone fruits and sweet berries, and feel good about your dinner (or lunch). Triple berry chickpea crunch? We’ll be over in 20.
RELATED: 30 Light Summer Meals Under 500 Calories
1. Honeydew, Feta, Jalapeño and Lime Salad (101 calories)
Time Commitment: 15 minutes
Why We Love It: no cook, ready in <30 minutes, crowd-pleaser, vegetarian
Think of this pretty platter as the new version of watermelon and feta. It serves four as a substantial side salad, but you could also present it as a light appetizer to a larger crowd.
2. Celery Salad with Walnuts and Pecorino (269 calories)
Time Commitment: 10 minutes
Why We Love It: ready in <15 minutes, <10 ingredients, low sugar
Poor celery has been demoted to a cocktail garnish for too long. It’s actually a great base for this crisp, punchy salad that comes together in almost no time. Swap the pecorino for Parmesan if it’s already in your fridge.
3. Strawberry, Basil and Arugula Salad with Lots of Black Pepper (128 calories)
Time Commitment: 15 minutes
Why We Love It: low carb, ready in <30 minutes, no cook
Think of this as an updated version of the ’90s spinach and strawberry staple. The dressing—a combination of strawberry juices, vinegar and pepper—practically makes itself.
4. 20-Minute Burrata Salad with Stone Fruit and Asparagus (372 calories)
Time Commitment: 20 minutes
Why We Love It: ready in <30 minutes, crowd-pleaser, vegetarian
It’s basically no-cook, feeds a crowd and won’t wilt when you set it out in the summer heat. That's what we call a triple threat.
5. Vegan Avocado Caesar Salad (315 calories)
Time Commitment: 40 minutes
Why We Love It: vegan, low sugar, less than 500 calories
We love a classic Caesar salad, but it’s not typically the healthiest option on the menu. This one is plant-based, so it’s lighter on calories but not on flavor.
6. Sweet Corn, Tomato and Zucchini Grain Salad with Peach-Dijon Vinaigrette (260 calories)
Time Commitment: 15 minutes
Why We Love It: ready in <30 minutes, no cook, low sugar
When fruits and vegetables collide, they create this masterpiece worthy of the ’Gram.
7. Sumac and Fennel Fattoush (275 calories)
Time Commitment: 25 minutes
Why We Love It: vegetarian, dairy free, ready in <30 minutes
Fattoush is a type of Levantine salad that involves toasty bits of pita bread and plenty of herbs and spices.
8. Minty-Fresh Zucchini Salad with Marinated Feta (228 calories)
Time Commitment: 15 minutes (+ marinating time)
Why We Love It: no cook, vegetarian, crowd-pleaser
We were skeptical about raw zucchini too, but the way it soaks up the briny feta marinade is *chef’s kiss*
9. Sweet and Spicy Plantain Salad (403 calories)
Time Commitment: 15 minutes
Why We Love It: ready in <30 minutes, vegan, gluten free
We like our salads the way we like our fro-yo: loaded with toppings.
10. Greek Wedge Salad (401 calories)
Time Commitment: 15 minutes
Why We Love It: ready in <30 minutes, no cook, vegetarian, gluten free
A lightened-up version of a classic. Because sometimes we don’t need all that bacon and blue cheese. Sometimes.
11. Corn and Tomato Salad with Feta and Lime (162 calories)
Time Commitment: 20 minutes
Why We Love It: ready in <30 minutes, <10 ingredients, vegetarian, gluten free
This one is more of a side dish, but if you add some crisp romaine, it transforms into a meal.
12. Chilled Cucumber Salad (26 calories)
Time Commitment: 1 hour, 35 minutes
Why We Love It: <10 ingredients, no cook, beginner-friendly
When the temperatures soar into the 90s, there’s nothing more appetizing than a crisp, cool cucumber. (Well, nothing but this salad.)
13. Watermelon Salad with Almonds and Dill (299 calories)
Time Commitment: 15 minutes
Why We Love It: ready in <30 minutes, <10 ingredients, crowd-pleaser
It’s true: No barbecue, picnic or potluck is complete without watermelon.
14. Summer Millet Salad (263 calories)
Time Commitment: 45 minutes
Why We Love It: low sugar, crowd-pleaser, vegetarian
Lettuce need not apply.
15. Aran Goyoaga’s Niçoise Salad (435 calories)
Time Commitment: 20 minutes
Why We Love It: high protein, ready in <30 minutes, gluten free
There are a few moving parts to this beauty (boiling eggs, cooking potatoes, whipping up a vinaigrette), but it comes together surprisingly fast.
16. Melon Salad with Chili Powder, Mint, Lime and Flaky Sea Salt (87 calories)
Time Commitment: 5 minutes
Why We Love It: no cook, ready in <15 minutes, <10 ingredients, vegan, gluten free
Once you try chili powder on a ripe slice of cantaloupe, you’ll never look back.
17. Mackerel Asparagus Salad with Sesame Vinaigrette (454 calories)
Time Commitment: 15 minutes
Why We Love It: ready in <30 minutes, low sugar, high protein
Tinned fish is a quick and low-effort way to give your salad a boost of protein. Mackerel is richer and milder than tuna, so it’s an ideal place to start.
18. Cold Soba Noodle Salad with Strawberries (182 calories)
Time Commitment: 21 minutes
Why We Love It: ready in <30 minutes, vegetarian, gluten free
The juiciness of the berries adds a cool and sweet-tart contrast to the slight spiciness of the peppers and the salty miso dressing.
19. Heirloom Tomato Salad with Cacao and Agave Dressing (197 calories)
Time Commitment: 45 minutes
Why We Love It: no cook, beginner-friendly, vegetarian
Bonus points if you grow the tomatoes yourself.
20. Black Fig and Tomato Salad (159 calories)
Time Commitment: 10 minutes
Why We Love It: <10 ingredients, no cook, ready in <15 minutes
It’s like a portrait of summer’s finest treats. Pair it with cheese—like fresh mozzarella or ricotta—to take it over the top.
21. Citrus, Shrimp and Quinoa Salad with Feta (398 calories)
Time Commitment: 20 minutes
Why We Love It: ready in <30 minutes, make ahead
You can cook it ahead of time and it will hold in the fridge for up to two days. Genius.
22. Black Fig, Mozzarella and Basil Salad (373 calories)
Time Commitment: 10 minutes
Why We Love It: ready in <15 minutes, no cook, <10 ingredients
If we close our eyes and take a bite, it’s like we’re on vacation in Sicily.
23. Tomato Salad with Grilled Halloumi and Herbs (196 calories)
Time Commitment: 10 minutes
Why We Love It: ready in <15 minutes, vegetarian, <10 ingredients
Aka the best way to show off your farmers market haul. You’ll definitely want to go steady with this guy all summer long.
24. Peach Caprese Salad (379 calories)
Time Commitment: 10 minutes
Why We Love It: no cook, ready <15 minutes, vegetarian, gluten free
For the ultimate salad experience, seek out the freshest, ripest peaches you can find.
25. Quick Guacamole Quinoa Salad (431 calories)
Time Commitment: 30 minutes
Why we Love It: vegan, gluten free, beginner-friendly
So what if it’s basically a bowl of guacamole masquerading as a salad?
26. Prosciutto and Fig Salad Board (415 calories)
Time Commitment: 15 minutes
Why We Love It: no cook, ready in <30 minutes, crowd-pleaser, special occasion–worthy
Forget the bowl, serve this salad on a big cutting board so that you can see (and access) all of the gorgeous toppings.
27. Roasted Peach and Arugula Salad (393 calories)
Time Commitment: 30 minutes
Why We Love It: vegetarian, <10 ingredients
When you’re bored of croutons and iceberg, this should do the trick.
28. Watermelon Cucumber Salad (157 calories)
Time Commitment: 20 minutes
Why We Love It: no cook, ready in <30 minutes, vegetarian
Here, the sweetness of the watermelon is enhanced by all that salty feta.
29. Avocado Peach Summer Salad (338 calories)
Time Commitment: 5 minutes
Why We Love It: ready in <15 minutes, beginner-friendly, crowd-pleaser
The lemon Parmesan dressing really ties everything together.
30. Triple Berry Chickpea Crunch Salad (267 calories)
Time Commitment: 45 minutes
Why We Love It: crowd-pleaser, vegetarian
Is it really summer if you haven’t eaten your weight in blackberries, blueberries and strawberries? We didn’t think so.
31. Couscous Summer Salad (465 calories)
Time Commitment: 20 minutes
Why We Love It: ready in <30 minutes, crowd-pleaser, vegetarian, dairy free
And before you know it, you’ll have made this four times in one week. It’s really that good.
32. Ginger Soy Herb Salad (316 calories)
Time Commitment: 10 minutes
Why We Love It: ready in <30 minutes, no cook, crowd-pleaser
Serve it with grilled fish, shrimp, steak or chicken if you want a more substantial meal.
33. Classic Greek Salad (250 calories)
Time Commitment: 20 minutes
Why We Love It: vegetarian, Mediterranean diet–friendly, ready in <30 minutes, no cook
This is how you let those seasonal vegetables really shine.
34. Summer Chipotle Chicken Cobb Salad with Cilantro Vinaigrette (254 calories)
Time Commitment: 1 hour, 10 minutes
Why We Love It: low sugar, high protein, crowd-pleaser
It looks really time-consuming, but the most involved step is mixing up the marinade for the chicken.
35. Loaded Summer House Salad (430 calories)
Time Commitment: 30 minutes
Why We Love It: vegetarian, beginner-friendly, special occasion–worthy
It’s so pretty, we think we have a crush. (And don’t get us started on the herb vinaigrette.)
36. Mexican Street Corn Salad with Chipotle Crema (224 calories)
Time Commitment: 25 minutes
Why We Love It: ready in <30 minutes, beginner-friendly, gluten free
Called equites, this bowl takes the flavors of elotes—fresh corn, lime juice, cotija cheese, and a mayo-based chipotle crema—and turns them into a salad.
37. Italian Chopped Brussels Sprouts Salad (358 calories)
Time Commitment: 45 minutes
Why We Love It: no cook, beginner-friendly, crowd-pleaser
It’s like the chopped salads you get at your favorite restaurant…but tastier (and better for you).
38. Chopped Grilled Vegetable Salad with Lemon Basil Vinaigrette (308 calories)
Time Commitment: 30 minutes
Why We Love It: gluten free, vegan, crowd-pleaser
We bet you’ve never fired up the coals for a salad before.
39. Pesto Chicken Caesar Salad with Tomatoes and Burrata (385 calories)
Time Commitment: 35 minutes
Why We Love It: crowd-pleaser, beginner-friendly
We were hooked at the first mention of burrata. The pesto and chicken are merely a bonus.
40. Blueberry, Corn and Avocado Chopped Salad (362 calories)
Time Commitment: 20 minutes
Why We Love It: ready in <30 minutes, no cook, crowd-pleaser
Crunchy almonds, sweet corn, juicy blueberries and a little bit of feta all mingle together in a delicious lemon dressing. What could be bad about that?
41. Loaded Salmon Summer Salad with Creamy Tahini Vinaigrette (456 calories)
Time Commitment: 20 minutes
Why We Love It: special occasion–worthy, low carb, ready in <30 minutes
This is a big salad that would make Elaine Benes proud.
42. Green Goddess Quinoa Summer Salad (152 calories)
Time Commitment: 20 minutes
Why We Love It: ready in <30 minutes, beginner-friendly, vegetarian
Sure, you can use bottled dressing for a shortcut. But this homemade avocado-cilantro version is worth the extra effort.
43. Summer Grain Bowl Salad with Green Goddess Feta Dressing (289 calories)
Time Commitment: 45 minutes
Why We Love It: Mediterranean diet–friendly, vegetarian, crowd-pleaser
Part grain bowl, part salad, 100 percent what we want to eat on our patio.
44. Summer Steak Salad (448 calories)
Time Commitment: 1 hour, 5 minutes
Why We Love It: crowd-pleaser, special occasion–worthy
Make this for your next dinner soirée to wow the crowd. (FYI, it works with nearly any summer produce.)
45. Shrimp Louie (436 calories)
Time Commitment: 30 minutes
Why We Love It: dairy free, special occasion–worthy
This retro salad is best served with a glass of chilled rosé and a warm summer night.
46. Mediterranean Couscous Salad with Raw Squash and Feta (386 calories)
Time Commitment: 35 minutes
Why We Love It: crowd-pleaser, Mediterranean diet–friendly
Or, what to do with that gigantic haul of zucchini.
47. Quinoa Cucumber Salad with Feta, Dill and Mint (378 calories)
Time Commitment: 40 minutes
Why We Love It: gluten free, vegetarian, Mediterranean diet–friendly
It’s crunchy from the cukes and radishes, creamy and briny from the feta and wrapped up in a punchy lemon garlic dressing—yum.
48. Grilled Corn Salad with Vegan Chipotle Ranch Dressing (223 calories)
Time Commitment: 30 minutes
Why We Love It: gluten free, dairy free, vegan, make ahead
Hard to believe it’s all ready to eat in 30 minutes.
49. Heirloom Tomato Salad (204 calories)
Time Commitment: 20 minutes
Why We Love It: ready in <30 minutes, <10 ingredients, vegan
Heirloom tomatoes aren’t just pretty to look at. The jewel-like treats are more flavorful than any grocery store tomato you’ve ever tasted.
50. Chicken Bacon Avocado Chopped Salad (488 calories)
Time Commitment: 30 minutes
Why We Love It: crowd-pleaser, dairy free, high protein
It doesn’t taste like it’s healthy, and that’s a very high compliment.
51. Southwestern Salad (344 calories)
Time Commitment: 25 minutes
Why We Love It: ready in <30 minutes, vegan, gluten free
The creamy dressing suggests otherwise, but this one is vegan. (Thank you, cashews.)
52. Summer Glow Chopped Kale Salad (424 calories)
Time Commitment: 30 minutes
Why We Love It: no cook, vegetarian, gluten free, make ahead
This chopped salad has it all: sweetness from the strawberries, creaminess from the avocado, saltiness from the feta, crunch from roasted pistachios. What more could you want?
53. Spicy Ranch Chopped Chicken Cabbage Salad (492 calories)
Time Commitment: 40 minutes
Why We Love It: high protein, less than 500 calories, make ahead
What can we say? We’re suckers for ranch (and corn, and tortilla strips).
RELATED: 55 Healthy Summer Recipes to Make (and Eat) On Repeat
