Healthy Salad Recipes for Lunch
Eating a salad for lunch is a great way to get in your recommended amount of fruit and vegetables. Be sure to choose a variety of fresh produce and limit dressing that are high in calories. The following recipes are super healthy whilst being enough to keep you full until dinner time.
TUNA, ASPARAGUS AND WHITE BEAN SALAD
- 1 large bunch of asparagus
- 2 x 200g cans of tuna steak in water, drained
- 2 x 400g cans of cannellini beans in water, drained
- 1 red onion, very finely chopped
- 2 tbsp capers
- 1 tbsp olive oil
- 1 tbsp red wine vinegar
- 2 tbsp tarragon, finely chopped
1. Cook the asparagus in a large pan of boiling water for 4-5 mins until tender. Drain well, cool under cold running water, then cut into finger-length pieces.
2. Toss together the tuna, beans, onion, capers and asparagus in a large serving bowl.
3. Mix the oil, vinegar and tarragon together, then pour over the salad. Keep chilled until ready to serve.
CITRUS SALMON SALAD WITH AVOCADO
- 8 ounces raw wild caught salmon
- 1 1/2 tablespoons grapeseed oil
- ½ teaspoon salt
- ½ teaspoon pepper
- 1/2 teaspoon garlic powder
- 12 ounces baby spinach
- 2 oranges segmented
- 1 blood orange segmented
- 1 pink grapefruit segmented
- 2 avocados thinly sliced
- ½ large shallot very thinly sliced
- ¼ cup crumbled feta cheese
- 3 tablespoons red wine vinegar
- 1 1/2 tablespoons honey
- 1 teaspoon dijon mustard
- 1 lemon juiced and zested
- 2 garlic cloves minced or pressed
- pinch of salt and pepper
- 1/2 cup extra virgin olive oil
1. Preheat the oven grill to high and set the oven rack about 6 inches below it.
2. Place the salmon on a baking sheet and brush it with the grapeseed oil. Season with the salt, pepper and garlic powder.
3. Grill the salmon for 6 to 8 minutes, or until opaque and it flakes easily with a fork. If you’re doing a large fillet, it may take 8 to 10 minutes. The time it takes to cook will depend on the thickness of the fillet.
4. Toss together the spinach with a pinch of salt and pepper, the orange segments, grapefruit, avocado and shallot.
5. In a bowl, whisk together the vinegar, lemon juice, honey, garlic, salt and pepper. Continue to whisk while streaming in the olive oil. This dressing stays great in the fridge in a sealed container for a week or so, so feel free to make a double batch if desired!
6. Flake the salmon fillet. Add to the salad.
7. Drizzle the salad with the vinaigrette. Sprinkle with the feta before serving.
GRILLED TERIYAKI CHICKEN SALAD
- 1/2 cup teriyaki sauce
- 4 boneless skinless chicken breasts, pounded to even the hickness
- 8 cups chopped romaine lettuce
- 1/2 cup cherry tomatoes, halved
- 1/4 red onion, thinly sliced
- 2 avocados, sliced
- 1 15-ounce can pineapple rings, with juice (juice divided between marinade and dressing, see instructions)
- coriander, roughly chopped
- 1/2 cup teriyaki sauce
- 1/3 cup rice vinegar or apple cider vinegar
- 1/3 cup olive oil
- pineapple juice (from the can of pineapple rings)
1. Combine the chicken, 1/2 cup teriyaki sauce, and half of the pineapple juice from the can of pineapple slices in a large resealable bag. Remove the extra air out of the bag, seal, and chill in the fridge for 15 minutes.
2. In a small bowl combine all the dressing ingredients, whisk to combine, then cover and chill until ready to use.
3. Grill the chicken and pineapple rings until they are hot and tender and grill marks start to form. The chicken should take 6-10 minutes on each side until browned and cooked all the way through (completely white inside, no pink). Transfer to cutting board and slice into strips.
4. Assemble the salad with chopped lettuce on the bottom, then top with chicken, tomatoes, onions, avocado slices, grilled pineapple slices and coriander. Serve with prepared dressing (be sure to shake before serving). Top with sesame seeds if desired.
ASIAN CRAB AND AVOCADO CUCUMBER SALAD
- 2 cucumber peeled
- 6.5oz wild caught crab meat (fresh or canned)
- 2 tbsp chopped coriander
- 1 tsp dried red pepper flakes
- 1/2 tsp minced garlic
- 2 –3 tsp sesame oil (divided)
- 2 tsp rice vinegar
- splash of lime
- 1/2 to 1 whole ripe avocado
- 1 large plum
- sesame seeds
- sea salt / black pepper to taste
1. Wash and dry all veggies and fruit.
2. Spiralize the cucumber. Peel first if desired. Pat dry the cucumber spirals.
3. Add spiralized cucumber to a bowl then mix in 1 tsp or more of sesame oil and rice vinegar.
4. In another bowl, combine the crab meat, coriander, pepper, garlic, vinegar, and 1 tsp sesame oil. Mix and add some fresh ground pepper if desired.
5. Chop up the plum and avocado.
6. Arrange all ingredients in a large salad bowl. Season with salt/pepper and splash of lime.
7. Garnish with sesame seeds.