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Spring salad recipes

Michele Borboa, MS is a freelance writer and editor specializing in health, fitness, food, lifestyle, and pets. Michele is a health and wellness expert, personal chef, cookbook author, and pet-lover based in Bozeman, Montana. She is also...

Salads for spring

Boasting the fresh flavors of fruits and vegetables that peak in spring, these salad recipes are healthy, satisfying, and so simple to toss together. To make these nutrient-dense recipes, frequent your farmers' market, take advantage of your own backyard garden, or glean inspiration from these delicious salad combinations and come up with tasty, nutritious spring salads of your own.

Salads for spring

Spring Berry Quinoa Salad

Serves 4


  • 1 cup quinoa
  • 2 cups water
  • 1 bunch watercress, stems trimmed
  • 1 cup fresh blueberries
  • 1/4 cup finely chopped red onion
  • 1/4 cup coarsely chopped raw almonds
  • 1/4 cup balsamic vinaigrette (my favorite is Wish-Bone® Light Balsamic & Basil Vinaigrette)
  • Salt and freshly ground black pepper to taste


  1. Combine quinoa and water in a medium saucepan and cook according to package directions; remove from heat and let cool slightly.
  2. In a large bowl, combine watercress, berries, red onion, and almonds.
  3. Add quinoa to bowl and toss to combine; drizzle in vinaigrette and toss to coat.
  4. Serve immediately or refrigerate and serve chilled.

Snap Pea Chicken Salad

Serves 4


  • 8-ounces sugar snap peas, strings removed
  • 1 mango, cored, peeled, diced
  • 2 cups diced, cooked, skinless chicken breast
  • 1 bunch arugula, trimmed
  • 1/4 cup finely chopped fresh mint
  • Juice of 1 lime
  • 2 teaspoons finely grated lime zest
  • Pinch of granulated sugar
  • 2 teaspoons minced garlic
  • 3 tablespoons extra-virgin olive oil
  • Salt and freshly ground black pepper to taste
  • 1/4 cup raw sunflower seeds


  1. Blanch or steam snap peas until just tender; dunk in an iced water bath to halt cooking; drain and pat dry.
  2. In a large bowl, combine snap peas, mango, chicken, arugula, and mint.
  3. In a small bowl, whisk together lime juice, zest, sugar, garlic, and olive oil; season with salt and pepper.
  4. Drizzle half of the lime vinaigrette over salad and toss to coat; add more dressing, if desired.
  5. Divide salad among 4 salad plates and sprinkle with sunflower seeds to serve.

Veggie Orzo Salad

Serves 6


  • 1 1/2 cups orzo
  • 8-ounces asparagus, woody ends trimmed
  • 1 small red onion, halved, thinly sliced
  • 1 small zucchini, finely chopped
  • 1 bunch radishes, trimmed, sliced
  • 1/4 cup shredded fresh basil leaves
  • 1 tablespoon minced fresh oregano leaves
  • 2 teaspoons fresh thyme leaves
  • 1 tablespoon white wine vinegar
  • 2 tablespoons lemon juice
  • 1 tablespoon finely grated lemon zest
  • 1 clove garlic, minced
  • 1/4 cup extra-virgin olive oil
  • Salt and freshly ground black pepper to taste
  • 1/2 cup shaved Parmesan


  1. Cook orzo in a pot of salted boiling water according to package directions; drain and set aside.
  2. Meanwhile, blanch or steam asparagus until just tender; transfer to an ice water bath to halt cooking; drain and pat dry; cut into 1-inch pieces.
  3. In a large bowl, combine orzo, asparagus, onion, zucchini, radishes, basil, oregano, and thyme.
  4. In a small bowl, whisk together vinegar, lemon juice, zest, and garlic; whisk in oil and season with salt and pepper.
  5. Pour dressing over salad and toss to combine; divide among 6 salad bowls and garnish with Parmesan.

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