Shake off heavy winter meals and dive into something lighter with these Mediterranean spring salads.
No complicated steps or fancy ingredients—just fresh, straightforward dishes that let seasonal produce shine.
Whether you’re feeding a crowd or just yourself, these salads bring a little sunshine to every bite.
Lupin Salad
This Lupin Salad is a vibrant, protein-packed vegan dish that’s both low-carb and full of fresh flavors. Lupini beans provide a hearty, satisfying bite, paired with crisp spinach, sweet red peppers, tangy tomatoes, and crunchy toasted walnuts.
Pepitas add an extra layer of texture, while a drizzle of balsamic glaze brings a perfect balance of sweetness and tang.
It’s a quick and easy salad that’s perfect for meal prep, lunchboxes, or as a refreshing side at gatherings.
Easy Couscous Salad with Lemon Dressing
This quick and flavorful couscous salad combines fluffy couscous with fresh herbs, crunchy celery, sweet fruit, and toasted nuts, all tossed in a zesty lemon dressing.
Couscous only takes a couple of minutes to cook, making it perfect for any lunch you might be thinking about. Customize it with your favorite fruits, veggies, or protein for added variety.
Simple, fresh, and bursting with flavor, this couscous salad is a go-to dish for busy weeknights, potlucks, or picnics!
Chicken Fattoush Salad with Garlic-Yogurt Sauce
This Chicken Fattoush Salad is a fresh and satisfying Middle Eastern-inspired dish, perfect for an easy weeknight dinner.
Juicy rotisserie chicken tops a bed of crisp lettuce, sweet cherry tomatoes, crunchy cucumbers, tangy feta, briny olives, and vibrant parsley.
I love the crispy, golden pita croutons and a creamy, garlicky yogurt sauce that pulls everything together.
It’s zesty, crunchy, and full of bold flavors—a quick and delicious meal ready in just 15 minutes!
Grilled Chicken Souvlaki Salad
This Grilled Chicken Souvlaki Salad is a vibrant, Greek-inspired dish combining juicy marinated chicken with crisp romaine, fresh cucumbers, sweet cherry tomatoes, briny Kalamata olives, and creamy feta.
Served with homemade zesty Greek dressing, warm pita wedges, and cool tzatziki, it’s a complete and satisfying meal.
Perfect for entertaining or an easy weeknight dinner, this DIY-style salad lets everyone build their plate just the way they like it—delicious, customizable, and full of bold flavors.
Tabbouleh Salad
This Lebanese Tabbouleh Salad is a refreshing mix of bulgar wheat, crisp cucumbers, juicy tomatoes, and fragrant herbs like parsley and mint.
Tossed with a bright lemon and olive oil dressing, it’s light, satisfying, and full of flavor.
You always need plenty of fresh herbs in a tabbouleh, but you can adjust this against the bulgur depending on how hearty you want your salad to be – a 50:50 ratio is good to aim for.
Mediterranean Bean Salad
If you’re looking for an easy and simple side dish, or a light meal, you can’t go wrong with this Mediterranean bean salad!
Packed with protein-rich pinto and green beans, juicy cherry tomatoes, and fresh herbs like mint, parsley, and basil, it’s finished with a zesty lemon-olive oil dressing.
Quick to prepare and naturally plant-based, this vibrant salad is ideal for summer meals or meal prepping. Simple, nutritious, and full of Mediterranean flavors!
Easy Chopped Greek Salad
This Easy Chopped Greek Salad is a quick, flavorful dish loaded with fresh Mediterranean ingredients.
Crisp romaine lettuce, juicy tomatoes, crunchy cucumbers, and briny olives come together with a zesty homemade red wine vinaigrette.
Topped with crumbled feta and pepperoncini for a tangy kick, this salad is perfect as a light lunch or a refreshing side.
Simple to prepare and full of bright flavors, it’s a go-to for busy weeknights or last-minute gatherings.
Farro Salad with Butternut Squash and Avocado
This hearty Farro Salad combines nutty farro, roasted butternut squash, earthy beets, creamy avocado, and crunchy walnuts for a satisfying, nutrient-packed meal.
Tossed in a tangy apple cider vinaigrette, it’s a perfect balance of savory and sweet flavors. Ideal for lunch or dinner, this salad is versatile and can be prepped ahead for busy days.
Customize with greens like kale or spinach and swap in pepitas or pecans for added variety.
Overall a wholesome, feel-good dish that’s as nourishing as it is delicious.
Italian Meatball Salad with Simple Dressing
This Italian Meatball Salad is a fresh and flavorful way to repurpose leftover meatballs into a light, satisfying meal.
Juicy Italian meatballs, crisp greens, creamy avocado, and sweet cherry tomatoes come together, topped with a tangy balsamic dressing.
Customize with your favorite greens, swap in different cheeses, or add olives for extra flavor. A quick, nourishing meal that doesn’t sacrifice taste.
Strawberry Salad with Asparagus
Fresh and vibrant, this Strawberry Salad with Asparagus is a celebration of spring flavors.
Tender asparagus, juicy strawberries, and sweet mandarin oranges are paired with chewy farro and crisp baby greens.
Crumbled feta and toasted almonds add richness and crunch, all brought together with a bright lemon honey vinaigrette.
This salad is hearty yet refreshing, perfect for a light lunch or a colorful side dish. Customize it with your favorite greens, nuts, or even extra fruit for a personalized touch.
Simple, nutritious, and bursting with flavor!
Cypriot Grain Salad
This Cypriot Grain Salad is a vibrant mix of grains, fresh herbs, nuts, and dried fruits—a delightful combination of textures and flavors.
This salad features couscous, puy lentils, toasted nuts, capers, dried cranberries, and a burst of pomegranate seeds.
Tossed in lemon juice and olive oil, it’s both hearty and refreshing. You can also add a Greek yogurt, cumin, and honey dressing adds a creamy, tangy touch.
Perfect as a side or a satisfying main dish, it’s a guaranteed crowd-pleaser for any occasion.
Mediterranean Cucumber Salad
This Mediterranean Cucumber Salad is a vibrant mix of fresh, crunchy cucumbers, juicy tomatoes, zesty red onions, briny Kalamata olives, and salty feta cheese.
Tossed with aromatic mint and basil, the salad is brought together with a zippy red wine vinaigrette made with olive oil, Dijon mustard, and garlic powder.
It’s a refreshing, nutrient-rich dish perfect for barbecues, potlucks, or as a side to grilled meats.
Fresh Tuna Cucumber and Ricotta Cheese Salad
This Fresh Tuna Cucumber and Ricotta Cheese Salad is a light, flavorful dish perfect for those warmer spring months.
Crisp cucumbers, juicy cherry tomatoes, and tender spinach create a refreshing base, while herbed ricotta mixed with protein-rich tuna adds a creamy, savory element.
Drizzled with a simple olive oil and balsamic vinaigrette, this salad is quick to prepare and versatile—ideal for a light lunch, picnic, or as a vibrant side dish.
Moroccan Roasted Vegetable Salad
This Moroccan Roasted Vegetable Salad is a flavorful, nutrient-packed dish that balances sweet, spicy, and savory flavors.
Roasted sweet potatoes, carrots, zucchini, and mushrooms are layered over tender green lentils and topped with crunchy pistachios, sweet golden raisins, and tangy goat cheese.
A zesty harissa and lemon dressing ties everything together, offering a bold and vibrant taste.
Serve it warm or cold for a delicious, wholesome meal any time of year, but particularly during the spring months.
Spicy Turkish Bulgur Salad
This vibrant Turkish Kısır salad is a bold, flavorful dish that brings together the chewiness of cracked wheat with fresh herbs and spices.
Cooked in the Instant Pot for ease and consistency, the salad combines a savory base of bulgur, tomato, and pepper paste with bright parsley, juicy tomatoes, and tangy pomegranate molasses.
Spiced with cumin and Aleppo pepper, it’s a zesty and satisfying dish that’s perfect as a side or light meal.
Enjoy it chilled or at room temperature for a taste of authentic Turkish cuisine with minimal effort.
Easy Tomato Carpaccio (Vegan Vegetable Carpaccio Salad)
This Tomato Carpaccio is a fresh, no-cook appetizer that’s as stunning as it is simple.
Thinly sliced ripe tomatoes are layered and topped with creamy hummus, crisp red onion, fragrant basil, and a drizzle of tangy balsamic glaze.
Finished with a sprinkle of black pepper, this light and flavorful dish is perfect for any occasion.
Greek Orzo Pasta Salad with Feta Cheese
This Greek Orzo Pasta Salad is a vibrant, protein-packed dish featuring Mediterranean flavors.
Orzo pasta is tossed with sweet cherry tomatoes, crisp cucumber, red onion, bell pepper, kalamata olives, and creamy feta cheese.
Chickpeas add extra protein and fiber, making it a satisfying vegetarian meal. Finished with a zesty olive oil and red wine vinegar dressing, this salad is perfect for meal prep, light lunches, or as a flavorful side dish.
Santorini Salad
This Santorini Salad is a fresh, vibrant dish inspired by traditional Greek flavors.
It features juicy tomatoes, crisp cucumbers, red onion, and green bell peppers, all tossed in olive oil and oregano.
Optional additions like capers, olives, and feta cheese bring extra Mediterranean flair.
With just 10 minutes of prep, it captures the essence of Greek cuisine—fresh, wholesome, and utterly delicious.
Zesty Broccoli Salad with White Beans
This Zesty Broccoli Salad with White Beans is a quick, nutrient-rich meal that’s perfect for busy days.
Crisp broccoli, tender zucchini, juicy cherry tomatoes, and creamy white beans are tossed in a simple olive oil and lime dressing. A sprinkle of oregano, salt, and pepper ties it all together.
Ready in just 10 minutes, this plant-based salad is filling, flavorful, and ideal for lunch or a light dinner. It’s a delicious way to enjoy more veggies while staying energized throughout the day.
Mediterranean Cucumber Salad
This Mediterranean Cucumber Salad is a refreshing blend of crisp cucumbers, juicy tomatoes, briny Kalamata olives, and sweet red onions.
Drizzled with olive oil, fresh lemon juice, and a touch of agave for balance, this salad bursts with vibrant flavors. Fresh parsley and optional herbs like mint or basil add a fragrant, herbaceous touch.
Perfect for summer picnics, light lunches, or as a bright side dish, this salad is quick to make and full of Mediterranean flair.
Spanish Salad
This Spanish Salad is a bright and flavorful dish inspired by the vibrant markets and fresh produce of Spain.
Made with crisp mixed greens, briny green olives, juicy orange segments, crunchy toasted almonds, and optional sweet kumquats, it’s tossed in a zesty olive oil and champagne vinaigrette.
The citrusy dressing, balanced with honey and fresh orange juice, perfectly complements the fresh ingredients, making this salad an ideal side or light meal.
Simple to prepare yet bursting with Mediterranean flavors, this salad brings a taste of Spain to your table.
Colorful Veggie Salad with Broccoli & Cauliflower
This Colorful Veggie Salad is a vibrant, nutrient-rich dish that combines steamed broccoli, cauliflower, carrots, bell peppers, and onions, all topped with creamy white cheese.
Lightly cooked for tenderness yet full of crunch, it’s balanced with savory and sweet flavors.
Perfect as a side or a light, satisfying meal, this salad is easy to customize with herbs, nuts, or olives.
Pear and Fennel Salad with Pomegranate Vinaigrette
This Pear and Fennel Salad combines crisp fennel, juicy pears, crunchy almonds, and creamy feta, all drizzled with a tangy pomegranate vinaigrette.
The sweet pears balance the subtle licorice flavor of fennel, while toasted almonds add a satisfying crunch.
The vibrant pomegranate dressing ties everything together, creating a refreshing and flavorful salad.
Zucchini Feta Salad with Hazelnuts and Lemon
This Zucchini Feta Salad is a bright and refreshing summer dish that pairs tender zucchini ribbons with creamy feta and crunchy hazelnuts.
The light lemon vinaigrette ties everything together with a burst of citrus, enhancing the fresh flavors.
It’s ready in under 15 minutes, making it a perfect side for summer meals or a light, satisfying dish on its own.
Greek Spinach Salad with Feta and Fresh Lemon Dressing
This Greek Spinach Salad is a fresh, vibrant dish inspired by Mediterranean flavors.
Crisp baby spinach is tossed with juicy tomatoes, crunchy cucumbers, sweet bell peppers, briny Kalamata olives, and creamy feta cheese.
The salad is brought together with a zesty homemade lemon and red wine vinegar dressing, infused with oregano and garlic for a perfect balance of flavors.
Light yet satisfying, this salad can be enjoyed as a side or turned into a full meal with the addition of protein like grilled chicken or chickpeas.
Mediterranean Grain Bowl
This Mediterranean Grain Bowl is a quick, vibrant, and nutrient-packed dish that’s ready in just 30 minutes. I
t features fluffy quinoa, crispy roasted chickpeas, fresh cucumbers, juicy tomatoes, briny Kalamata olives, and creamy hummus, all tossed in a zesty homemade balsamic dressing.
Topped with fresh basil, this bowl offers a perfect balance of textures and Mediterranean flavors.