7 Fresh Vegetable Salad Recipes: Healthy Ideas 2024

Vegetable salads are a nutrient-dense, low-calorie option that supports overall health. Packed with vitamins, minerals, and antioxidants, they can help support immunity, improve digestion, and reduce inflammation. 

Salads also support weight management thanks to their high fiber content, which makes you feel full faster. Plus, there are so many versions of vegetable salad recipes out there that it’s difficult to get bored. You can also combine them with other meals, like the ones you can discover by browsing our list of the best weight loss meal delivery services.

For this list, I worked with our in-house nutritionist and put together a collection of easy recipes for vegetable salads for you to try at home. So read on to discover new veggie salads for you and your family!

1. Quick & Easy Vegetable Salad

Ingredients

• 5 romaine lettuce leaves (torn into bite-size pieces)

• 5 radishes (chopped)

• 2 fresh tomatoes (chopped)

• 2 green onions (minced)

• 1 small Mexican turnip (julienned)

• 1 cucumber (chopped)

• 1 red bell pepper (chopped)

For the dressing:

• 2 tablespoons olive oil

• 1 ½ tablespoons lemon juice

• 1 tablespoon pomegranate juice

• 1 ½ teaspoons water

• 1 clove garlic (minced)

• 1 teaspoon fresh dill (chopped)

• 1 teaspoon fresh basil (chopped)

• 1 teaspoon salt

• 1 teaspoon ground black pepper

Method

1. Wash and prep the veggies. 

2. Place all the chopped veggies in a large salad bowl.

3. In a small bowl, add all the ingredients for the dressing and whisk them until combined. 

4. Drizzle the dressing over the salad just before serving. Enjoy!

Overview

There’s nothing easier to make than a vegetable salad! If it’s summer, you’re in luck since all the produce is fresher and tastes better. However, you can still make this salad during wintertime, but expect less flavor and maybe higher prices.  

You can play with the ingredients, but I recommend keeping the tomatoes and cucumbers. I think the combination of these 2 ingredients is the foundation of this salad’s fresh taste. Also, the dressing goes extremely well with this type of salad, but if you have other ideas, feel free to experiment.

2. Marinated Vegetable Salad

Ingredients

• 2 cups cauliflower florets

• 2 cups (around 10 oz) cherry or grape tomatoes

• 2 cups carrots (chopped)

• 1 English cucumber (chopped)

• 1 bell pepper (chopped)

For the vinaigrette:

• ½ cup extra virgin olive oil

• ½ cup red wine vinegar

• 2 tablespoons minced shallots

• 4 teaspoons Dijon mustard

• 2 teaspoons Italian seasoning

• 2 cloves garlic, pressed or minced

• Salt and pepper

Method

1. In a small bowl, add all the ingredients for the dressing and whisk until combined. Taste and adjust for salt and pepper.

2. In a large bowl, add the prepped vegetables and ¾ of the vinaigrette. Toss to coat all the veggies and refrigerate for 4 hours or overnight. 

3. Add the remaining vinaigrette, toss, and season with salt and pepper to taste before serving. Enjoy!

Overview

This recipe is a fun twist on your usual fresh veggie salad. With most garden salads, you mix veggies and vinaigrette and serve right away. Here, you let the veggies marinate in the dressing for a few hours or overnight so they suck up all the flavor and juices. 

Since the veggies used for this salad hold well in the fridge overnight, you won’t lose texture or crunchiness. Speaking of veggies, you can also add broccoli, raw zucchini, canned corn, or sweet onion. Any of these or all together would make an excellent addition to this salad.

3. Easiest Salad with Garden Veggies

Ingredients

• 1 medium English cucumber (cubed)

• 1 small carrot (grated)

• 1 small red onion (finely sliced)

• 1 medium tomato (cubed)

• ¼ cup beetroot (grated)

• ¼ cup cabbage (shredded)

• 1 green chili pepper

• Salt (as needed)

For the vinaigrette: 

• 1 tablespoon lemon juice 

• 8 to 10 mint leaves (finely chopped)

• 2 tablespoons cilantro leaves (finely chopped)

• 1 tablespoon extra virgin olive oil

• ¼ teaspoon yellow mustard powder

• 1 tablespoon sesame seeds

• Crushed red pepper flakes (opt., to taste)

Method

1. Wash and prep all the veggies according to instructions. Add them to a large serving bowl.

2. Deseed the green chili, cut into thin rounds, and set aside.

3. Slice or chop the mint and coriander leaves.

4. Make the dressing by whisking all the ingredients in a small bowl until combined.

5. When you are ready to serve, sprinkle the dressing over the veggies, add the sliced chili, and toss to coat.

6. Serve right away.

Overview

This recipe is inspired by Indian flavors and is more flavorful than regular veggie salads. The mint and cilantro bring a bright herbiness to the dressing, which helps it stand up to the variety of crunchy vegetables. 

If you’re worried about spice in the dressing, you can easily omit the red pepper flakes. Similarly, you can replace the spicy chili pepper with a milder bell pepper or other sweet pepper. Like with many salads, there’s a lot of room for customization here.

Overall, I love the crunchiness in this salad and its versatility. All the veggies are easy to find throughout the year, and they’re typically affordable too.

4. Fresh Vegetable Salad with Creamy Dressing

Ingredients

• 3 cups corn (in a can or frozen)

• 2 large tomatoes (chopped)

• 6 stalks celery (chopped)

• 1 cucumber (chopped)

• ½ red onion (finely chopped)

For the dressing:

• ½ cup sour cream

• ¼ cup mayonnaise

• 2 tablespoons white wine vinegar

• 2 tablespoons jalapeño (finely diced)

• 1 teaspoon celery seed

• ¼ teaspoon salt

• ¼ teaspoon black pepper

Method

1. In a medium bowl, whisk together all the ingredients for the dressing until smooth. Set aside to let the flavors combine.

2. In a large bowl, mix all the chopped vegetables.

3. Drizzle the dressing over the vegetables and, using tongs or a spoon, gently mix until well combined.

4. Serve right away or store in the fridge for up to 3 hours in an air-tight container.

Overview

This vibrant veggie salad brings a burst of freshness to any meal. It's the perfect side for summer BBQs, grilled meats, or a cozy chicken dinner at home. Don’t be surprised if it disappears quickly; this salad is so tasty that you might find yourself sneaking a few bites straight from the fridge.

For the best flavor and crunch, enjoy it within a few hours of making it when the crisp veggies and creamy dressing are at their peak. While it’ll still be delicious the next day, the textures are at their very best when freshly prepared. 

5. Roasted Vegetable Salad

Ingredients

• 1 large sweet potato (chopped)

• 6-7 baby yellow or red potatoes (quartered)

• 2 whole carrots (chopped)

• 1 cup broccolini (chopped)

• 2 cups red cabbage (chopped)

• 1 medium red bell pepper (sliced)

• 4 cups chopped greens (spinach, kale, or mustard greens)

• 1 medium ripe avocado (chopped)

• 3 tablespoons hemp seeds

• 2 tablespoons melted coconut oil

• 2 teaspoons curry powder

• ½ teaspoon sea salt

• Fresh herbs (cilantro, parsley, thyme)

For the dressing: 

• 5 cloves garlic (crushed)

• 1 medium serrano or jalapeño pepper

• 1 cup cilantro

• 1 cup parsley

• 3 tablespoons ripe avocado

• ¼ teaspoons salt (plus more to taste)

• 3 tablespoons lime juice

• 1 tablespoon maple syrup

• About 3 tablespoons of water

Method

1. Preheat oven to 375℉ (190℃) and line 2 baking sheets with parchment paper.

2. In a small bowl, add half of the oil, half of the curry powder, and half of the sea salt. Whisk to combine.

3. Add the sweet potato, potato, and carrots to 1 baking sheet. Drizzle the dressing you made earlier on top of the veggies and toss to make sure they’re well-coated. Place the tray in the oven and bake for 25 minutes or until golden brown and tender.

4. On the other baking sheet, add broccolini, cabbage, and bell pepper and toss with the remaining oil, curry powder, and sea salt whisked into a homogenous dressing. 

5. Place in the oven and bake for 15 to 20 minutes or until golden brown and tender. You can add this second tray to the oven after the potatoes have been cooking for 5 to 10 minutes.

6. While the veggies bake, you should work on the final dressing. Place garlic, pepper, cilantro, parsley, avocado, salt, lime juice, and maple syrup in a food processor. Mix until smooth, scraping down sides as needed. Add a bit of water to thin the sauce until it has a semi-thick consistency (but pourable).

7. Taste and adjust flavor as needed. When you’re satisfied with the taste, transfer to a serving container.

8. Start to build the salad by adding mixed greens (spinach, kale, or mustard greens) to a serving platter and adding the roasted vegetables to the top. Sprinkle everything with hemp seeds and serve with dressing on the side. Bon Appetit!

Overview

This recipe brings together seasonal vegetables in a delicious, vegan-friendly, and gluten-free dish. The dressing is also quite special: not only is it a vibrant green, but it’s also packed with healthy fats and spices.

You can enjoy this salad cold or at room temperature. You can also reheat the undressed veggies, but the texture will change, and the heat will also cook the greens. The heat also enhances each veggie’s flavor, so it depends on what you want.

6. Sweet Potato Tex-Mex Salad

Ingredients

• 1.3 lb sweet potatoes (cut into bite-sized pieces)

• 1 can (14 oz) black beans (drained and rinsed)

• 1 can (7 oz) sweet corn (drained and rinsed)

• 2 avocados (chopped)

• 1 medium tomato (cut into chunks)

• 1 small red onion (thinly sliced)

• 1 small pack of cilantro (roughly chopped)

• Juice from 1 lime

• 2 tablespoons extra virgin olive oil

• 1 teaspoon chili flakes

• Salt to taste

Method

1. Preheat the oven to 400℉ (204ºC) and prepare a baking tray lined with parchment paper.

2. In a small bowl, add 1 tablespoon of olive oil, chili flakes, and salt. Whisk until combined.

3. In a larger bowl, toss the sweet potato in the dressing you made earlier and make sure all the bits are well-coated.

4. Spread the coated sweet potato chunks on the baking tray and place it in the oven. Roast for 30 mins until tender. When ready, remove from oven and set aside to cool.

5. In another large bowl, add the other ingredients and drizzle the remaining 1 tablespoon of olive oil on top. Add salt (if needed), lime juice, coriander and toss to coat. While mixing, try not to squash the avocado. 

6. Once the sweet potato has cooled enough to eat, divide the salad evenly between plates, add the sweet potato chunks on top of each plate, and enjoy!

Overview

This is a delicious, low-calorie meal that fits the vegan, vegetarian, and gluten-free diets. It’s also rich in folate, fiber, and vitamin C and has a decent amount of protein. Not to mention that it combines a lot of interesting flavors and textures.

The potato and beans make it quite filling, but if you feel it’s not enough, you can serve it with croutons or bread. You can also add more protein, like tofu, chickpeas, or grilled chicken breast. Overall, this recipe is quite versatile and easy to adjust to fit your tastes. 

7. Herby Zucchini & White Bean Salad

Ingredients

• 2 medium zucchini

• 14 oz ripe tomatoes (cut into bite-sized pieces)

• 14 oz can white beans (drained and rinsed)

• 2 oz salad leaves (watercress or rocket)

• Large handful of mint leaves (roughly chopped)

• ¼ small bunch of chives (roughly chopped)

• 1 oz parmesan (shaved)

For the dressing:

• 3 tablespoons extra virgin olive oil

• 1 tablespoon white wine vinegar

• 1 teaspoon honey

• 1 teaspoon Dijon mustard

• Small bunch of chives (roughly chopped)

Method

1. In a small bowl, whisk the dressing ingredients with a good pinch of salt and freshly ground black pepper. Set aside.

2. In a large bowl, add the washed and prepped tomatoes, beans, salad leaves, and herbs. 

3. Trim the zucchinis and cut them into long ribbons using a vegetable peeler. Add the ribbons to the rest of the veggies.

4. Drizzle the dressing on top of the veggies and top with the shaved parmesan. Toss to coat everything and serve right away. Enjoy!

Overview

This salad puts the zucchini center stage and uses the other veggies as supporting characters. The dressing brings everything together with its tangy taste and creamy texture, creating a blend of flavors that’s irresistible.

The colorful mix of fresh ingredients is quite versatile. It’s perfect for a summer barbecue, but you can also simply pair it with a warm slice of toasted sourdough for a light, satisfying lunch. You can even top it with a sprinkle of fresh herbs to elevate the flavors even more.

FAQ

How can I keep my salad veggies crisp?  

The best way to make sure your veggies won’t get soggy is to prepare and assemble everything right before serving. Add the dressing at the very last minute, or place it in a serving container so everyone can add it to their plate. 

Can I make a vegetable salad in advance?  

Yes, some veggies keep their texture and freshness for at least 24 hours after being cut, so if you choose the right ingredients, you can prep ahead. There are also recipes, like this Marinated Vegetable Salad, that must be prepared at least a few hours ahead so the veggies can sit and make friends with the dressing.

What’s a good dressing for a vegetable salad?  

You don’t have to go too fancy if you don’t feel comfortable mixing various ingredients. In most cases, a simple vinaigrette or a creamy dressing with a bit of acidity, like lemon or vinegar, works well to complement the natural flavors of vegetables.

How can I add protein to a vegetable salad?  

You can add grilled chicken, chickpeas, nuts, cheese, tofu, or hard-boiled eggs to almost any can salad and make it more filling and protein-rich. Even a recipe like this Quick and Easy Vegetable Salad can be enriched by a bit of added protein.