10 Refreshing Spring Salad Recipes Under 250 Calories

Spring Salad

Spring is here, and that means it’s time to freshen up your meals! These 10 spring salad recipes are not only delicious but also keep things light, each clocking in at under 250 calories. Perfect for a quick lunch or a refreshing side dish, you’ll find a variety of flavors and ingredients to brighten your plate.

Classic Spring Salad: Mixed Greens, Cherry Tomatoes, Balsamic Vinaigrette.

A bowl of mixed greens and cherry tomatoes garnished with feta cheese and balsamic vinaigrette.

This Classic Spring Salad is a refreshing mix of vibrant greens and juicy cherry tomatoes, perfect for welcoming the warmer months. The combination of crisp greens with the tangy balsamic vinaigrette brings out the natural flavors of the ingredients, making it a delightful addition to any meal or a light, healthy option on its own.

With minimal preparation required, this salad is as simple as tossing together your fresh salad vegetables and drizzling them with a homemade vinaigrette. It’s a great way to enjoy fresh spring produce while keeping your meal under 250 calories, making it one of the best salad recipes for a light lunch or dinner.

Ingredients

  • 4 cups mixed salad greens (spinach, arugula, or your favorite blend)
  • 2 cups cherry tomatoes, halved
  • 1/4 cup feta cheese, crumbled (optional)
  • 1/4 cup balsamic vinegar
  • 2 tablespoons olive oil
  • Salt and pepper to taste

Instructions

  1. In a large bowl, combine the mixed greens and halved cherry tomatoes. If using, add the crumbled feta cheese.
  2. In a small bowl, whisk together the balsamic vinegar and olive oil until well combined. Season with salt and pepper.
  3. Drizzle the dressing over the salad and toss gently to combine.
  4. Serve immediately and enjoy your fresh spring salad!

Citrus Avocado Salad: Arugula, Orange Slices, Avocado.

A vibrant Citrus Avocado Salad with arugula, orange slices, and avocado in a wooden bowl.

This Citrus Avocado Salad is a fresh and vibrant dish perfect for spring. Combining the peppery bite of arugula with juicy orange slices and creamy avocado, it creates a delightful balance of flavors that’s both refreshing and satisfying. It’s simple to prepare, making it an excellent choice for a quick lunch or a light dinner.

The salad not only tastes great but also looks beautiful on the plate. It’s a fantastic addition to any meal, especially when you’re enjoying time outside with friends. This healthy salad recipe is under 250 calories, making it a guilt-free option to brighten your day.

Ingredients

  • 4 cups arugula
  • 2 large oranges, peeled and sliced
  • 1 ripe avocado, sliced
  • 2 tablespoons olive oil
  • 1 tablespoon balsamic vinegar
  • Salt and pepper, to taste
  • 1/4 cup chopped walnuts (optional)

Instructions

  1. In a large bowl, combine the arugula, orange slices, and avocado slices.
  2. In a small bowl, whisk together olive oil, balsamic vinegar, salt, and pepper.
  3. Drizzle the dressing over the salad and gently toss to combine.
  4. If desired, sprinkle chopped walnuts on top for added crunch.
  5. Serve immediately and enjoy your refreshing spring salad!

Strawberry Spinach Salad: Spinach, Strawberries, Balsamic Glaze.

A fresh and colorful spinach salad with strawberries and balsamic glaze.

This Strawberry Spinach Salad is a delightful mix of fresh ingredients that brings a burst of flavor to your table. The earthy taste of spinach pairs perfectly with the sweetness of strawberries, making it a refreshing choice for spring. Drizzled with balsamic glaze, this salad is not only healthy but also incredibly simple to prepare, making it a great dish for family gatherings or casual meals outside with friends.

With its vibrant colors and delicious taste, this salad is a perfect option for anyone looking to enjoy the best of spring salad recipes. It’s a light dish that keeps the calorie count low without compromising on flavor, offering a delightful explosion of tastes with every bite. Enjoy it as a side or make it the star of your meal!

Ingredients

  • 4 cups fresh spinach leaves
  • 1 cup strawberries, sliced
  • 1/4 cup walnuts, chopped
  • 1/4 cup feta cheese, crumbled
  • 2 tablespoons balsamic glaze
  • Salt and pepper to taste

Instructions

  1. In a large bowl, combine the fresh spinach and sliced strawberries.
  2. Add the chopped walnuts and crumbled feta cheese to the bowl.
  3. Drizzle the balsamic glaze over the salad and toss gently to combine.
  4. Season with salt and pepper to taste, and enjoy your fresh spring salad!

Cucumber Herb Salad: Cucumber, Red Onion, Fresh Parsley.

A vibrant bowl of cucumber herb salad with red onion and parsley, perfect for spring.

This Cucumber Herb Salad is a refreshing and light dish, perfect for spring! With crisp slices of cucumber and the sweet crunch of red onion, every bite is a burst of flavor. The fresh parsley adds a delightful herbaceous note that rounds out the salad beautifully. It’s simple to whip up and makes for a great side dish or a standalone snack.

Combining these ingredients creates a salad that’s not only healthy but also incredibly satisfying. Whether you’re enjoying it at a picnic or having a quiet meal at home, this salad will surely brighten your plate. You can easily customize it with your favorite dressings or additional vegetables. Give it a try!

Ingredients

  • 2 medium cucumbers, thinly sliced
  • 1 small red onion, thinly sliced
  • 1/4 cup fresh parsley, chopped
  • 2 tablespoons olive oil
  • 1 tablespoon red wine vinegar
  • Salt and pepper to taste

Instructions

  1. In a large bowl, combine the sliced cucumbers, red onion, and chopped parsley.
  2. In a small bowl, whisk together olive oil, red wine vinegar, salt, and pepper.
  3. Pour the dressing over the salad and gently toss to combine.
  4. Let it sit for about 10 minutes to allow the flavors to meld.
  5. Serve chilled or at room temperature.

Roasted Beet Salad: Mixed Greens, Roasted Beets, Goat Cheese.

A colorful roasted beet salad with mixed greens, goat cheese, and sliced beets.

This roasted beet salad is a delightful mix of flavors and textures, making it a perfect choice for spring. The earthy sweetness of the roasted beets pairs beautifully with crisp mixed greens and creamy goat cheese. It’s light, refreshing, and incredibly easy to whip up for a quick lunch or a lovely dinner side.

Whether you’re enjoying it on a sunny day outside with friends or as part of a family meal, this salad is sure to impress. Packed with nutrients and under 250 calories, it’s one of those healthy salad recipes that doesn’t skimp on taste!

Ingredients

  • 2 medium beets, roasted and sliced
  • 4 cups mixed greens
  • 1/4 cup goat cheese, crumbled
  • 2 tablespoons olive oil
  • 1 tablespoon balsamic vinegar
  • Salt and pepper to taste
  • Optional: walnuts or pecans for added crunch

Instructions

  1. Preheat your oven to 400°F (200°C). Wrap the beets in foil and roast them for about 45-60 minutes until tender. Once cooled, slice them into wedges.
  2. In a large bowl, combine the mixed greens with roasted beets and goat cheese.
  3. In a small bowl, whisk together the olive oil, balsamic vinegar, salt, and pepper. Drizzle this dressing over the salad.
  4. Toss gently to combine, and sprinkle with nuts if using. Serve immediately!

Kale & Apple Salad: Kale, Apple Slices, Lemon Vinaigrette.

A fresh kale and apple salad with lemon vinaigrette in a wooden bowl.

This Kale & Apple Salad is a delightful mix of crisp textures and bright flavors. The earthy taste of kale pairs perfectly with the sweet and tart crunch of fresh apple slices, creating a refreshing dish that’s perfect for spring. Tossed with a simple lemon vinaigrette, it’s not only healthy but also easy to whip up in no time.

The balance of flavors makes this salad a great option for spring gatherings or casual meals outside with friends. It’s light, satisfying, and will leave you feeling great. You can easily enjoy it as a side or even add protein to make it a complete meal.

Ingredients

  • 4 cups kale, chopped
  • 1 large apple, thinly sliced
  • 1/4 cup red onion, diced
  • 1/4 cup walnuts, chopped
  • 2 tablespoons olive oil
  • 1 tablespoon lemon juice
  • Salt and pepper to taste

Instructions

  1. Prepare the Kale: Wash and chop the kale into bite-sized pieces. Massage it gently for a minute to soften.
  2. Add Apples: Thinly slice the apple and add it to the kale along with diced red onion and chopped walnuts.
  3. Make the Dressing: In a small bowl, whisk together olive oil, lemon juice, salt, and pepper.
  4. Toss and Serve: Pour the dressing over the salad and toss until everything is well coated. Serve immediately.

Avocado & Tomato Salad: Romaine, Avocado, Cherry Tomatoes.

Avocado and cherry tomato salad with romaine lettuce

This Avocado & Tomato Salad is a refreshing mix perfect for springtime. The creamy avocado combined with juicy cherry tomatoes creates a delightful balance of flavors. It’s light, healthy, and incredibly easy to whip up—making it a go-to option for lunches or outdoor gatherings with friends.

With crisp romaine lettuce as the base, this salad is not only colorful but also packed with nutrients. It’s a fantastic choice for anyone looking for healthy salad recipes that won’t weigh you down, making it ideal for those warm spring days. Enjoy it as a standalone dish or as a side to your favorite protein!

Ingredients

  • 4 cups chopped romaine lettuce
  • 1 ripe avocado, sliced
  • 1 cup cherry tomatoes, halved
  • 2 tablespoons fresh lime juice
  • 1 tablespoon olive oil
  • Salt and pepper to taste

Instructions

  1. In a large bowl, combine chopped romaine, sliced avocado, and halved cherry tomatoes.
  2. In a small bowl, whisk together lime juice, olive oil, salt, and pepper.
  3. Drizzle the dressing over the salad and toss gently to combine. Be careful not to mash the avocado.
  4. Serve immediately and enjoy your fresh spring salad!

Asparagus & Pea Salad: Asparagus, Peas, Lemon Dressing.

Fresh Asparagus and Pea Salad with lemon dressing

This Asparagus & Pea Salad is a delightful blend of fresh flavors perfect for spring. The tender asparagus and sweet peas come together with a zesty lemon dressing to create a light and refreshing dish. It’s a simple recipe that’s not only delicious but also packed with nutrients, making it a great addition to your healthy salad recipes.

Whether you’re enjoying a meal outside with friends or whipping up a quick lunch, this spring salad is a fantastic choice. It pairs beautifully with roasted potato salads or can stand alone as a light meal. Enjoy the vibrant colors and crisp textures that make this salad not just tasty but visually appealing too!

Ingredients

  • 1 pound fresh asparagus, trimmed
  • 1 cup fresh or frozen peas
  • 2 tablespoons olive oil
  • 2 tablespoons lemon juice
  • 1 teaspoon lemon zest
  • Salt and pepper to taste
  • Fresh herbs for garnish (such as parsley or mint)

Instructions

  1. Blanch the Asparagus: Bring a pot of salted water to a boil. Add the asparagus and cook for 2-3 minutes until tender but still crisp. Drain and immediately plunge into ice water to stop the cooking process.
  2. Prepare the Peas: If using frozen peas, thaw them in warm water; if using fresh, blanch them for 1-2 minutes. Drain and set aside.
  3. Make the Dressing: In a small bowl, whisk together olive oil, lemon juice, lemon zest, salt, and pepper.
  4. Combine the Salad: In a large bowl, combine the asparagus, peas, and dressing. Toss gently to combine.
  5. Garnish and Serve: Transfer the salad to a serving dish, sprinkle with fresh herbs, and enjoy your light and healthy spring salad!

Mediterranean Spring Salad: Cucumber, Feta Cheese, Kalamata Olives.

Mediterranean salad with cucumbers, tomatoes, olives, and feta cheese in a bowl

This Mediterranean Spring Salad is a delightful mix of fresh flavors and vibrant colors, perfect for enjoying outside with friends. Combining crisp cucumbers, tangy feta cheese, and savory Kalamata olives, it’s a light dish that packs a punch in taste without weighing you down. Its simplicity makes it a go-to for anyone looking to whip up a quick and healthy meal.

This salad is not only one of the best salad recipes for spring, but it also fits seamlessly into any healthy meal plan. As a refreshing option among spring salads, it can be served as a side or a main dish. Each bite offers a satisfying crunch, making it a great choice for family salad nights or gatherings. Plus, it’s a perfect way to incorporate salad vegetables into your diet.

Ingredients

  • 2 medium cucumbers, sliced
  • 1 cup cherry tomatoes, halved
  • 1/2 cup Kalamata olives, pitted and halved
  • 3/4 cup feta cheese, crumbled
  • 1/4 red onion, thinly sliced
  • 2 tablespoons olive oil
  • 1 tablespoon red wine vinegar
  • Salt and pepper to taste

Instructions

  1. In a large bowl, combine the cucumbers, cherry tomatoes, Kalamata olives, feta cheese, and red onion.
  2. In a small bowl, whisk together the olive oil, red wine vinegar, salt, and pepper.
  3. Drizzle the dressing over the salad and toss gently to combine.
  4. Serve immediately, or chill in the refrigerator for about 30 minutes to enhance the flavors.

Carrot & Radish Salad: Shredded Carrots, Radishes, Olive Oil Dressing.

A vibrant Carrot & Radish Salad served in a wooden bowl, garnished with parsley.

If you’re looking for a refreshing and crunchy salad to brighten up your spring meals, this Carrot & Radish Salad is a fantastic choice. The sweet, earthy flavor of shredded carrots pairs beautifully with the peppery bite of radishes, creating a delightful balance. Plus, it’s super easy to whip up, making it a perfect option for quick lunches or side dishes for family gatherings.

This vibrant salad not only looks great on the plate but also brings a burst of freshness to your table. Tossed in a simple olive oil dressing, it’s a light and healthy addition to your spring salad recipes. Enjoy it outside with friends or as part of a light lunch. Let’s get into the details!

Ingredients

  • 2 cups shredded carrots
  • 1 cup thinly sliced radishes
  • 2 tablespoons olive oil
  • 1 tablespoon apple cider vinegar
  • Salt and pepper to taste
  • Fresh parsley for garnish

Instructions

  1. In a large bowl, combine the shredded carrots and sliced radishes.
  2. In a separate small bowl, whisk together olive oil, apple cider vinegar, salt, and pepper.
  3. Pour the dressing over the salad and toss well to combine.
  4. Garnish with fresh parsley before serving.
  5. Enjoy your fresh and colorful salad as part of a healthy meal!
Spring Salad
Scroll to Top