Healthy and quick 5-ingredient summer salads
Salads are the perfect summer meal—they’re light, nutrient-dense, and incredibly easy to make. Whether you need a quick lunch or a light dinner, salads offer a delicious and nutritious option that fits into any busy lifestyle. The best part? You don’t need a long list of ingredients to create something amazing. If you want to incorporate more salads into your diet, try these super easy 5-ingredient salad recipes. These recipes are simple, fresh, and flavorful, making them ideal for anyone looking to eat healthier without spending hours in the kitchen.
1. Zucchini pea pasta salad
This hearty salad combines whole wheat pasta with fresh zucchini, basil and peas.
Ingredients:
- 16 ounces whole wheat pasta
- 1 cup frozen peas
- 3 medium zucchinis
- 4 tablespoons olive oil, divided
- 3 garlic cloves, minced
- 3 teaspoons grated lemon rind
- 3 tablespoons fresh lemon juice
- Pinch of salt and pepper
- 1 cup fresh basil leaves
Directions:
- Cook the whole wheat pasta according to the instructions on the package
- Add frozen peas for the last 5 minutes
- Drain and cool for 10 minutes
- Place the pasta and peas in a bowl
- Shave zucchini into ribbons
- Heat a skillet on medium heat
- Add 2 tablespoons of olive oil
- Add the garlic and stir for 30 seconds
- Throw in the zucchini, and cook for 1 minute
- Add the zucchini mixture to the pasta mixture in the bowl
- In a cup, combine the lemon rind, lemon juice, remaining olive oil, and salt and pepper
- Drizzle over pasta salad and sprinkle with basil
2. Cucumber Greek salad
This low-carb Mediterranean salad consists of a cornucopia of healthy veggies.
Ingredients:
- 1 large cucumber, sliced and halved
- 3 cups of pearl tomatoes, halved
- 1 medium red onion, diced
- 1/2 cup balsamic vinegarette
- 4 tablespoons olive oil
- 1 cup crumbled feta cheese
Directions:
- Slice up the cucumber and place it in a large bowl
- halve the pearl tomatoes and add to the bowl
- Dice up the red onion and place in the bowl
- In a cup, mix together the olive oil and balsamic vinegar
- Drizzle over the vegetables
- Add the crumbled feta cheese
- Mix all ingredients together
3. Watermelon vegetable salad
This refreshing summery salad combines watermelon with cucumber and mint.
Ingredients:
- 8 cups seedless watermelon, cubed
- 2 cucumbers, sliced
- 6 green onions, chopped
- 1/4 cup fresh mint, minced
- 1/4 cup balsamic vinegar
- 1/4 cup olive oil
- Pinch of salt and pepper
Directions:
- Cube the watermelon and place in a bowl
- Slice up the cucumbers and green onion, placing in the bowl
- In a cup, whisk together the balsamic vinegar and olive oil
- Drizzle on the salad
- Toss with fresh mint, salt, and pepper
4. Brussels sprout walnut salad
This ultra-healthy salad combines shaved Brussels sprouts with Romano cheese and heart-healthy walnuts.
Ingredients:
- 1 pound Brussels sprouts
- 1/2 cup walnuts, chopped
- 6 tablespoons grated Romano cheese
- 1 lemon
- 4 tablespoons extra virgin olive oil
- Pinch of salt and pepper
Directions:
- Use an adjustable blade slicer to thinly slice Brussels sprouts in a bowl
- On a cutting board, coarsely chop up the walnuts
- Add the walnuts to the bowl
- Grate the Romano cheese over the salad
- Halve the lemon and squeeze its juice on the salad
- Drizzle with olive oil and balsamic vinegar
- Toss until combined
5. Grilled salmon grapefruit salad
This vitamin-c packed salad is rich in protein and essential fatty acids.
Ingredients:
- 2 6-ounce salmon fillets
- 1 large sweet onion, diced
- 8 cups mixed baby salad greens
- 1 24-ounce jar grapefruit sections, drained
- Favorite dressing of choice
- Pinch of salt and pepper
- Cooking spray
Directions:
- Start the grill
- Sprinkle salt and pepper on the salmon fillets
- Coat fillet and chopped onion with cooking spray
- Place the salmon and onion on the grill
- Cover and grill 5 minutes on each side or until salmon flakes
- Onion should be tender
- Break the salmon into chunks
- Place baby greens in a bowl
- Add the salmon chunks and diced onion
- Combine the salad with grapefruit sections
- Drizzle with your favorite salad dressing
6. Caprese Avocado Salad
This simple yet flavorful salad combines creamy avocado with fresh tomatoes and mozzarella.
Ingredients:
- 2 ripe avocados, diced
- 3 cups cherry tomatoes, halved
- 1 cup fresh mozzarella balls (bocconcini)
- 1/4 cup fresh basil leaves, chopped
- 3 tablespoons balsamic glaze
- 2 tablespoons extra virgin olive oil
- Pinch of salt and pepper
Directions:
- Dice the avocados and place them in a bowl.
- Halve the cherry tomatoes and add them to the bowl.
- Add the fresh mozzarella balls.
- Chop the basil leaves and sprinkle them over the salad.
- Drizzle with balsamic glaze and olive oil.
- Season with salt and pepper.
- Toss gently to combine.
Eating healthier is easy peasy
Eating healthier is easy peasy with these delicious and nutritious salads. Salads are the perfect meal because they are versatile and provide all the essential nutrients your body needs quickly. The 5-ingredient salad recipes above are quick, easy, and satisfying, making healthy eating a breeze. So, the next time you’re looking for a healthy meal option, remember that a fantastic salad is just a few ingredients away. Happy eating!
References
- “13 Five-Ingredient Salads You Can Make When You’re Feeling Lazy,” Tasty, August 6, 2018.
- “5 Ingredient Salad Recipes,” Taste of Home, March 19, 2024.
