7 Summer Salads You Can Make in 15 Minutes Everyday Health MenuNewslettersSearch Diet & Nutrition 7 Summer Salads You Can Make in 15 Minutes Too hot to cook? These fast, healthy, and tasty meals come together with minimal effort, and you don’t need to turn on the oven. By Kelly Kennedy, RDNMedically Reviewed by Lynn Grieger, RDN, CDCESReviewed: September 1, 2021Medically Reviewed These summer spins on salad make the most of seasonal produce Enrique Díaz/Getty ImagesNeed to chill? You may want to reach for some more produce. A diet rich in fruits and vegetables is associated with less stress, according to a study published in May 2021 in Clinical Nutrition. The study found that people who ate at least 470 grams (g) of fruit and vegetables a day (that’s about two and a half apples, per the U.S. Department of Agriculture [USDA]) had 10 percent lower stress levels than those who consumed less than 230 g. And hey, who doesn’t need that benefit right now? Salad, of course, is the perfect way to cram a plethora of leafy greens and nutrient-packed fruits and vegetables into one bowl. And it offers the added benefit of not having to turn on an oven or fire up a grill, so you can chill in more ways than one. If you fear the prep work — washing, rinsing, peeling, and chopping — these seven recipes make short work of it, so you can spend more time enjoying and less time in the kitchen. Now, doesn’t that make you feel more relaxed already? RELATED: Meals RDs Cook When They Don’t Feel Like Cooking2055 Watermelon Cucumber and Feta Salad Getty ImagesSweet and salty combine to create this surprisingly delicious summer dish. At face value, the combo may sound strange, but your taste buds will delight at this flavor medley, and your hydration status will benefit too. According to the National Academies of Sciences, Engineering, and Medicine, about 20 percent of our hydration should come from the foods we eat. Watermelon and cucumbers are two of the most water-packed produce choices out there, at 91 percent and 95 percent water, respectively, according to the USDA. Watermelon will also give you a healthy dose of the carotenoid lycopene, a powerful antioxidant that has been linked to lower risk of cancer, heart disease, and age-related heart disease, according to the Mayo Clinic. Serves 4 Ingredients1 mini watermelon (or ½ regular watermelon), rind removed, cubed (about 4 cups)2 English cucumbers, peel intact, chopped¼ cup crumbled feta cheese2 limes, juiced2 tbsp grapeseed oil or light-flavored olive oilKosher salt and freshly ground black pepper to taste2 tbsp chopped fresh mint DirectionsIn a large bowl, combine watermelon, cucumbers, and feta cheese.In a small bowl, whisk together lime juice, grapeseed oil, salt, and pepper. Pour dressing over watermelon and cucumber mixture and toss lightly to evenly coat.Top with fresh mint and serve. Nutrition per serving: 150 calories, 9g total fat (2g saturated fat), 3g protein, 21g carbs, 2g fiber, 16g sugar (0g added sugar), 210 milligrams (mg) sodium2056 Healthy Broccoli Salad Brent Hofacker/Adobe StockBroccoli salad usually starts off fine, but then its nutritional value plummets as it’s drowned in a mayo-based, sugary dressing with dried fruit. This lightened-up version uses Greek yogurt in the dressing to cut back on saturated fat and add some calcium and gut-friendly probiotics. Fresh grapes cut down on the sugar but still bring the flavor. Because they’re full of water, grapes are lower in energy density (calories in a given weight) than raisins. The Centers for Disease Control and Prevention cites eating more low-energy-density foods as a great step toward cutting calories and reaching a healthy weight while keeping hunger under control. Serves 4 Ingredients1 large head broccoli, rinsed and chopped into florets1 medium carrot, shredded1 cup red grapes, halved¼ medium red onion, diced¼ cup sliced almonds½ cup plain nonfat Greek yogurt1 tbsp honey2 tbsp white wine vinegar2 slices bacon, cooked until crisp and broken into bits DirectionsIn a large bowl, combine broccoli, carrot, grapes, onion, and almonds.In a small bowl, whisk together yogurt, honey, and vinegar. Pour dressing over the broccoli mixture and toss gently to evenly coat.Sprinkle bacon over top before serving. Nutrition per serving: 140 calories, 4.5g total fat (0.5g saturated fat), 7g protein, 21g carbs, 4g fiber, 13g sugar (4g added sugar), 95mg sodium RELATED: The 8 Healthiest Salad Dressings for Weight Loss2057 Caprese Salad Over Pesto Zoodles Getty ImagesThe classic Italian combination of fresh tomatoes and basil joins another summer favorite, zucchini, for extra fiber. Zoodles are super quick to prepare, but if you’re short on time, you can buy them precut in the produce section. You can also roast the tomatoes slightly to deepen their natural sweetness. The healthy fat in the pesto, which comes from olive oil, makes the lycopene (which is a fat-soluble nutrient) more readily available to your body, according to past research. Serves 4 Ingredients2 medium zucchini, spiralized or cut into thin strips½ cup jarred pesto1 pint halved grape tomatoes (roasting optional)4 ounces mozzarella cheese, small balls (pearls)2 tbsp chopped fresh basil (plus more for garnish)2 tbsp freshly grated Parmesan cheeseKosher salt and freshly ground pepper to taste DirectionsPlace zucchini noodles in a large bowl with pesto and stir until the noodles are evenly coated.Add tomatoes, mozzarella, basil, and Parmesan. Season with salt and pepper and serve. Nutrition per serving: 240 calories, 19g total fat (6g saturated fat), 10g protein, 13g carbs, 2g fiber, 4g sugar (0g added sugar), 570mg sodium2058 Black Bean Corn and Bell Pepper Salad Adobe StockYou’re likely to have most of the ingredients for this colorful summer salad already on hand. Black beans shine as a source of a plant-based protein, which a study published in February 2021 in the Journal of the American Heart Association found to be associated with a lower risk of death from cardiovascular disease and dementia in post-menopausal women. These legumes also contain fiber, folate, potassium, zinc, and iron, a nutrient that according to MedlinePlus may be better absorbed in the presence of vitamin C, which you’ll find plenty of in bell peppers. Serves 4 Ingredients1 (15-ounce) can low-sodium black beans, drained and rinsed2 cups frozen corn, defrosted½ red onion, diced1 green bell pepper, diced1 red bell pepper, diced1 lemon, juiced1 lime, juiced2 tbsp olive oil2 tbsp fresh cilantro, finely choppedKosher salt and freshly ground pepper, to taste DirectionsIn a large bowl, combine black beans, corn, onion, and bell peppers.In a small bowl, whisk together lemon and lime juices and olive oil. Add cilantro and season to taste with salt and pepper. Pour over black bean mixture and toss to evenly coat. Serve immediately or refrigerate until serving. Nutrition per serving: 240 calories, 8g total fat (1g saturated fat), 9g protein, 38g carbs, 10g fiber, 5g sugar (0g added sugar), 210mg sodium2059 The Ultimate Green Salad Joshua Rainey/iStockGreens don’t all have to be leafy. This one has kale, yes, but also edamame for soy protein and green lentils. These tiny, disc-shaped legumes (the family that includes beans and peas) come in many colors, but green, or French, lentils are popular because of their firm texture and nutty flavor. Add quinoa, which is often treated as a grain but is really a seed, and therefore packs some protein, and this salad contains an impressive 13 g of the muscle-building nutrient per serving — not bad for a vegan dish. Serves 4 Ingredients8 cups fresh kale, tough ribbing removed, chopped1 cup cooked quinoa1 cup cooked green lentils (or canned, rinsed and drained)1 cup frozen, shelled edamame, defrosted¼ cup roughly chopped roasted red peppers3 tbsp red wine vinegar2 tbsp olive oil1 tsp grainy mustard1 tsp maple syrupKosher salt and freshly ground pepper, to taste DirectionsPlace kale, quinoa, lentils, edamame, and roasted red peppers in a large bowl.In a small bowl, whisk together vinegar, olive oil, mustard, maple syrup, salt, and pepper. Pour over salad and toss to evenly coat. Nutrition per serving: 250 calories, 10g total fat (1.5g saturated fat), 13g protein, 29g carbs, 9g fiber, 5g sugar (1g added sugar), 230mg sodium RELATED: Fruits and Veggies You Should Be Grilling This Summer 2060 Next-Level Fruit Salad Suchita Kalele/StocksyThis colorful fruit salad, served with a light lemon poppy seed dressing, is brimming with vitamin C, a powerful antioxidant that helps protect your cells from damage caused by free radicals, compounds associated with aging and chronic diseases. Persian cucumbers, a smaller and more tender variety, keep it from getting overly sweet. Serves 6 Ingredients3 kiwi, sliced into rounds3 apricots or peaches, thinly sliced1 quart strawberries, washed, stemmed, and quartered1 small watermelon or ½ traditional watermelon, rind removed, cut into small slices3 Persian cucumbers, sliced into rounds1 lemon, juiced2 tbsp grapeseed or light-flavored olive oil1 tbsp honey2 tsp poppy seeds¼ cup crumbled feta cheese2 tbsp finely chopped fresh mint leaves (plus more for garnish) DirectionsIn a large bowl, place kiwi, apricots, strawberries, watermelon, and cucumbers.In a small bowl, whisk together lemon juice, olive oil, honey, and poppy seeds. Pour over fruit and lightly toss to evenly coat.Sprinkle feta and mint over salad just before serving. Nutrition per serving: 250 calories, 7g total fat (1.5g saturated fat), 4g protein, 49g carbs, 5g fiber, 42g sugar (3g added sugar), 60mg sodium2061 Spinach and Berry Salad Megan Betteridge/Adobe StockSpinach is an ingredient best served cold. That’s because it is the most common source of lutein, an antioxidant found in dark greens that is degraded by heat, according to a study published in Food Chemistry in March 2019. This salad also offers brain benefits, thanks to omega-3-rich nuts. A study published in February 2020 in the journal Nutrients found that eating a diet rich in walnuts may have neurocognitive benefits and protect against diseases like dementia. Serves 4 Ingredients12 cups baby spinach2 cups sliced strawberries2 cups blueberries½ cup chopped walnuts¼ cup blue cheese crumbles3 tbsp balsamic vinegar3 tbsp olive oil1 tsp Dijon mustard1 tsp honeyKosher salt and freshly ground pepper, to taste DirectionsIn a large bowl, combine spinach, strawberries, and blueberries. Top with walnuts and blue cheese.In a small bowl, whisk together vinegar, olive oil, mustard, honey, salt, and pepper. Drizzle over salad just before serving. Nutrition per serving: 380 calories, 22g total fat (4g saturated fat), 9g protein, 40g carbs, 8g fiber, 28g sugar (3g added), 380mg sodium Most Recent in Diet & Nutrition Later Meals Increase Hunger Decrease Calories Burned 6 Bugs You Can Eat and Their Health Benefits 5 Cheap and Healthy Recipes to Make With Oats What Happens to Your Cholesterol When You Go on a Keto Diet NEWSLETTERS Sign up for our Diet and Nutrition Newsletter SubscribeBy subscribing you agree to the Terms of Use and Privacy Policy.