Looking for easy, nutrient-dense meals to add to your routine? These anti-inflammatory salads make it simple to eat well while supporting your health.
Whether you’re meal-prepping for the week or need a quick and fresh dish, these recipes feature inflammation-fighting ingredients like leafy greens, citrus, and heart-healthy fats to keep you feeling your best.
Lebanese Cucumber Yogurt Salad (Khyar Bi Laban)
This refreshing and creamy Lebanese cucumber yogurt salad combines the cool crunch of diced cucumbers with the tang of yogurt, aromatic dried mint, and garlic.
Light and healthy, Khyar Bi Laban is a versatile side dish that complements rice, grilled meats, or a mezze spread. Its simplicity and vibrant flavors make it a staple in Middle Eastern cuisine, perfect for warm-weather meals or as a refreshing dip.
Garnish with extra virgin olive oil and fresh mint for an added touch.
Greek Beetroot Salad (Patzarosalata)
This vibrant Greek beet salad, or Patzarosalata, combines the earthy sweetness of roasted beets with the tang of red wine vinaigrette, the saltiness of crumbled feta, and the crunch of walnuts.
Topped with fresh parsley, this dish is as nutritious as it is flavorful, making it perfect as a side or light main.
Roasting the beets enhances their natural flavor, while the simple dressing elevates this Mediterranean classic into a versatile and satisfying addition to any meal.
Italian Zucchini Salad
This simple and refreshing Italian zucchini salad highlights thin zucchini ribbons tossed with cherry tomatoes, arugula, fresh basil, and crumbled feta.
A light lemon and olive oil dressing brings the dish together, making it a perfect summer side.
Quick to prepare, this salad pairs beautifully with grilled meats, fish, or pasta dishes. Its versatility and vibrant flavors make it a go-to option for barbecues or casual meals.
For extra flair, try adding olives, nuts, or a different cheese like goat cheese or Parmesan.
Watermelon Salad Without Feta
This refreshing watermelon salad is a light, oil-free, and vegan summer dish that combines the natural sweetness of watermelon with the crunch of cucumber and almonds, the sharpness of red onion, and the tangy brightness of lime juice.
Fresh mint ties the flavors together, while an optional drizzle of honey adds a touch of extra sweetness.
Perfect as a side dish or a healthy standalone option, this salad is easy to prepare in just 10 minutes, making it an excellent addition to barbecues, summer spreads, or quick lunches.
Panzanella Toscana (Italian Bread Salad)
This classic Tuscan summer salad features toasted crusty bread, juicy tomatoes, bell peppers, cucumbers, and red onions, all tossed in a tangy red wine vinaigrette.
Fresh basil adds a sweet and aromatic touch, making this dish perfect as a hearty appetizer, light lunch, or refreshing side dish for warm-weather meals.
The bread absorbs the vinaigrette and juices from the salted tomatoes, creating a delicious mix of textures.
While traditionally made with stale Tuscan bread, sourdough or other crusty loaves work perfectly.
Grilled Chicken Souvlaki Salad
This vibrant Greek-inspired salad brings together juicy, marinated grilled chicken, crisp romaine lettuce, fresh cucumbers, sweet cherry tomatoes, bell peppers, and tangy Kalamata olives, all topped with cubes of feta cheese.
Served alongside warm pita bread and creamy tzatziki, it’s a complete meal that’s perfect for entertaining or a satisfying weeknight dinner.
The chicken is marinated in a flavorful mix of yogurt, olive oil, lemon juice, garlic, and Mediterranean herbs, then grilled to tender perfection.
The salad is presented as a beautiful platter, making it ideal for a DIY dinner where guests can customize their plates.
Classic Niçoise Salad
This iconic French salad combines fresh tomatoes, crisp cucumbers, bell peppers, hard-boiled eggs, and tuna or anchovies, all elevated by the briny bite of Niçoise olives.
Tossed in a simple yet bold dressing of olive oil, garlic, fresh basil, and sea salt, it’s a refreshing and authentic Mediterranean dish.
Perfect as a light lunch or dinner, this salad pairs beautifully with crusty bread and a chilled glass of Rosé, offering a taste of the French Riviera in every bite.
Mediterranean Cucumber Salad
This refreshing salad combines diced cucumbers, red bell peppers, red onion, and fresh cilantro with protein-rich quinoa, all brought together by a zesty lime juice and olive oil dressing.
Perfect for summer gatherings or as a light lunch, it’s easy to prepare and holds up well in warm weather. Enjoy it as a side for grilled meats or as a satisfying vegetarian dish on its own.
Simple, vibrant, and packed with flavor, it’s a crowd-pleaser that’s ready in just 15 minutes.
Mediterranean Tuna Salad
This vibrant Mediterranean Tuna Salad combines tender tuna with crisp cucumbers, juicy cherry tomatoes, Kalamata olives, and creamy feta, all tossed in a light lemon and olive oil dressing with a hint of oregano.
Fresh parsley adds a final touch of brightness, making it a refreshing and protein-packed option for lunch or dinner.
Pair it with homemade pita chips or crackers for a satisfying, healthy meal that’s quick to prepare and full of Mediterranean flavors.
Chickpea Avocado Salad
This refreshing Chickpea Avocado Salad is a perfect blend of tender chickpeas, crunchy red bell pepper, and creamy avocado, all brightened with fresh lime juice and cilantro.
A touch of cumin and olive oil rounds out the flavors, making it a vibrant, plant-based dish that’s ideal as a light lunch, side, or for meal prep.
Ready in just minutes, it’s both gluten-free and dairy-free, with options to customize by adding ingredients like tomatoes or cucumber.
Whether for a summer BBQ or a quick meal, this salad is wholesome, flavorful, and satisfying.
Moroccan Roasted Vegetable Salad
This vibrant Moroccan-inspired salad features a medley of perfectly roasted vegetables like sweet potatoes, zucchini, and carrots, layered over green lentils for a hearty base.
Enhanced with sweet golden raisins, crunchy pistachios, and creamy goat cheese, it’s finished with a zesty harissa and lemon dressing that adds a perfect balance of spice and tang.
Whether served warm or cold, this salad is versatile enough to enjoy as a vegetarian main dish or an impressive side.
Ideal for meal prep or gatherings, it’s a wholesome, flavor-packed dish that celebrates the rich flavors of Moroccan cuisine.
Cypriot Grain Salad
This stunning Cypriot-inspired grain salad combines fluffy couscous, earthy puy lentils, and vibrant fresh herbs like coriander and parsley.
Toasted pumpkin seeds, flaked almonds, and pine nuts add a satisfying crunch, while dried cranberries bring a sweet balance.
Finished with bright lemon juice, capers, and ruby-red pomegranate seeds, it’s a wholesome dish that’s as beautiful as it is delicious.
Perfect as a side or a light main, pair it with Greek yogurt dressing for extra flavor. Customizable and easy to prepare, it’s ideal for lunches, BBQs, or Mediterranean-style meals.
Spanish Salad
This Spanish-inspired salad combines vibrant ingredients like green olives, juicy orange segments, toasted almonds, and optional kumquats for a refreshing medley of flavors.
Tossed in a champagne vinaigrette with honey and fresh orange juice, it delivers a perfect balance of citrusy brightness and briny depth. Quick to prepare and featuring mixed greens as a base, it’s ideal for a light lunch or as a side to heartier dishes.
Optional toasted almonds add a satisfying crunch, while the dressing ties everything together with its subtle sweetness and tang. Perfect for any occasion, it’s a delightful nod to Mediterranean flavors.
Greek Spinach Salad with Feta and Lemon Dressing
This quick and flavorful Greek spinach salad features tender baby spinach leaves, juicy cherry tomatoes, crisp cucumbers, and sweet bell peppers, all topped with salty feta and briny Kalamata olives.
Tossed in a zesty homemade lemon and red wine vinaigrette infused with dried oregano and garlic, it delivers bright Mediterranean flavors in every bite.
Perfect as a side or easily elevated to a light meal with chickpeas or grilled chicken, this salad is as versatile as it is refreshing.
Ready in just 15 minutes, it’s a gluten-free, vegetarian-friendly crowd-pleaser that works year-round.
Mediterranean Grain Bowl
This Mediterranean grain bowl combines hearty quinoa, roasted chickpeas, and fresh vegetables like cucumbers, cherry tomatoes, and red onions.
Tossed in a homemade balsamic dressing with hints of lemon and garlic, it’s both refreshing and satisfying.
Creamy hummus and fresh basil add richness and a vibrant finish. This vegan and gluten-free recipe is perfect for meal prep, as a light lunch, or served alongside greens, in wraps, or pita pockets.
Ready in just 30 minutes, it’s a versatile dish packed with protein, flavor, and fresh Mediterranean-inspired ingredients.
Mediterranean Cucumber Salad
This Mediterranean cucumber salad combines crisp cucumbers, sweet cherry tomatoes, and bold Kalamata olives with thinly sliced red onion and fresh parsley.
Drizzled with a simple yet zesty dressing made from olive oil, fresh lemon juice, and a touch of agave, it delivers a vibrant, fresh flavor.
Optional additions like fresh mint or basil can add an herbal twist, while vegan feta or chickpeas make it a heartier dish.
Perfect as a side or light meal, it’s a quick, healthy, and versatile salad that shines at any table.
Zesty Broccoli Salad with White Beans
This quick and refreshing broccoli salad combines vibrant vegetables like crunchy broccoli, zucchini, cherry tomatoes, and creamy white beans.
Tossed in a simple olive oil and lime dressing with a touch of oregano, it’s a perfect balance of zesty, fresh, and nutritious.
Ready in just 10 minutes, this versatile salad can be enjoyed as a light lunch or a side dish for warm summer days. Bonus: it’s vegetarian, packed with fiber, and can easily be customized with your favorite add-ins!
Mediterranean Chickpea and Farro Salad
This Mediterranean chickpea and farro salad combines hearty, chewy farro with protein-packed chickpeas, crisp cucumbers, juicy cherry tomatoes, and briny Kalamata olives for a fresh and satisfying dish.
Tossed in a tangy lemon-olive oil dressing with a hint of garlic and oregano, it’s topped with crumbled feta and fresh parsley for a burst of flavor.
This versatile salad is perfect as a standalone meal, a side dish, or a meal prep option, offering a balance of textures and bold Mediterranean flavors in every bite.
Tomato Carpaccio with Balsamic Glaze
This no-cook tomato carpaccio offers a vibrant, plant-based twist on the classic dish.
Fresh, thinly sliced tomatoes are topped with red onion, dollops of hummus, and drizzled with a homemade balsamic glaze, creating a balance of sweet, tangy, and savory flavors.
Finished with fresh basil and black pepper, this simple yet elegant appetizer can be customized with extras like arugula, pine nuts, or quinoa for added texture.
Ready in just 10 minutes, this vegan dish is perfect for entertaining or as a quick, refreshing meal.
Mediterranean Black Bean and Garbanzo Bean Salad
This Mediterranean-inspired salad combines black beans, garbanzo beans, and fresh vegetables for a light, satisfying dish packed with protein and fiber.
Red onions and red peppers add crunch, while creamy avocado balances the texture.
Tossed in a zesty lemon, olive oil, and honey dressing, fresh mint and parsley elevate the flavors with an aromatic touch.
Perfect for summer barbecues, quick lunches, or meal prepping, this vibrant salad is easy to prepare and even better the next day as the flavors meld together.