These vegetarian salad recipes have enough toppings and protein-rich mix-ins to replace a main course. Find all sorts of ideas using seasonal produce, beans, cheeses and grains.
1/30
Couscous Salad
From the Recipe Creator:
This couscous salad makes the most of summer's bounty. I used to prepare it with a mayonnaise dressing, but lightened it with lemon vinaigrette. It's even better now! —Priscilla Yee, Concord, California
Nutrition Facts:
3/4 cup: 173 calories, 6g fat (1g saturated fat), 3mg cholesterol, 264mg sodium, 25g carbohydrate (4g sugars, 2g fiber), 6g protein. Diabetic Exchanges: 1-1/2 starch, 1 fat.
Tangy lemon dressing complements sweet, nutty couscous, which is a tiny pasta made from semolina that lends itself well to grain salads. To make this salad even more flavorful, cook the couscous in vegetable broth instead of water.
2/30
Veggie Nicoise Salad
From the Recipe Creator:
More and more people in my workplace are becoming vegetarians. When we cook or eat together, the focus is on fresh produce. This salad combines some of our favorite ingredients in one dish—and with the hard-boiled eggs and kidney beans, it also delivers enough protein to satisfy those who are skeptical of vegetarian fare. —Elizabeth Kelley, Chicago, Illinois
Nutrition Facts:
1 serving: 329 calories, 19g fat (4g saturated fat), 140mg cholesterol, 422mg sodium, 28g carbohydrate (6g sugars, 7g fiber), 12g protein. Diabetic Exchanges: 3 fat, 2 vegetable, 2 medium-fat meat, 11/2 starch.
Plant-based eaters don’t need to miss out on the joys of a salty, lemony Nicoise salad, thanks to a zippy Dijon vinaigrette and all the classic accoutrements. Boiled potatoes, green beans, olives and hard-boiled eggs add plenty of healthy fats, starches and proteins. Take out the eggs to make the salad vegan.
3/30
Roasted Chickpea Salad
From the Recipe Creator:
Roasting canned chickpeas gives them a nutty, nuanced flavor that adds depth to this simple dish. It's loaded with vibrant veggies and tossed with a homemade vinaigrette. This salad also travels well, making it an ideal on-the-go lunch. —Taste of Home Test Kitchen
Nutrition Facts:
1-1/2 cups: 405 calories, 30g fat (5g saturated fat), 8mg cholesterol, 615mg sodium, 25g carbohydrate (2g sugars, 8g fiber), 10g protein.
Crunchy, filling and colorful, this fun twist on a chop salad is packed with healthy fats from avocado and fiber from chickpeas. If you want to spice up the flavoring, try adding seasonings to the roasted chickpeas before tossing them in the oven.
4/30
Peach Caprese Salad
From the Recipe Creator:
When you have beautiful, juicy summer produce, you want to let it shine.This refreshing peach Caprese salad is made with sweet peaches, juicy ripe tomatoes, earthy basil and buttery mozzarella with just a drizzle of olive oil and a sprinkle of flaky salt for the ultimate seasonal side. —Julie Andrews, Rockford, Michigan
Nutrition Facts:
1 serving: 286 calories, 21g fat (11g saturated fat), 59mg cholesterol, 190mg sodium, 9g carbohydrate (8g sugars, 1g fiber), 14g protein.
Sweet peaches, creamy mozzarella and juicy heirloom tomatoes team up to create the untraditional caprese salad of our dreams. The cheese adds a surprising amount of protein to this simple salad! Grill the peaches to bring out more of their caramelized flavor.
5/30
Roasted Pepper Salad
From the Recipe Creator:
I created this colorful salad for a 4-H project and took it all the way to the state competition, where it won first place! I’d love to have my own Italian restaurant someday.—Seth Murdoch, Red Rock, Texas
Nutrition Facts:
1 serving: 346 calories, 27g fat (9g saturated fat), 36mg cholesterol, 196mg sodium, 18g carbohydrate (10g sugars, 4g fiber), 11g protein.
It doesn’t get more veggie-packed than this! Sweet yellow, red and green bell peppers mingle with onions, cherry tomatoes and herbs in this vibrant (and filling) main-dish salad.
6/30
Cowboy Caviar (Corn and Black Bean Salad)
From the Recipe Creator:
This colorful, crunchy black bean and corn salad is chock-full of nutrition that all ages love. Try it with a variety of summer entrees, or as a wholesome salsa! —Krista Frank, Rhododendron, Oregon
Nutrition Facts:
3/4 cup: 167 calories, 4g fat (0 saturated fat), 0 cholesterol, 244mg sodium, 27g carbohydrate (8g sugars, 5g fiber), 7g protein. Diabetic Exchanges: 2 starch, 1 fat.
This chunky salad doubles as a dip if you end up with leftovers. Serve it with the very best tortilla chips, and get scooping.
7/30
Kale Quinoa Salad
From the Recipe Creator:
Here's a holiday side dish you can feel good about serving. Kale packs a mighty punch of vitamins, while quinoa delivers a hearty serving of protein. Best of all, the flavor of this kale quinoa salad can't be beat! —Lisa Warren, Washington, DC
Nutrition Facts:
2/3 cup: 190 calories, 7g fat (1g saturated fat), 0 cholesterol, 164mg sodium, 28g carbohydrate (6g sugars, 3g fiber), 6g protein. Diabetic Exchanges: 2 starch, 1 fat.
Cooking this aromatic salad in a skillet helps mellow out the flavor of kale, whether you opt for curly or lacinato. And no need to stop at kale—toss in raw veggies like crunchy shredded carrots and diced cucumbers once the salad has cooled.
8/30
Tabbouleh
From the Recipe Creator:
Tabbouleh is a classic Middle Eastern salad. The fresh veggies and mint leaves make it light and refreshing on a hot day. —Michael & Mathil Chebat, Lake Ridge, Virginia
Nutrition Facts:
2/3 cup: 100 calories, 7g fat (1g saturated fat), 0 cholesterol, 164mg sodium, 9g carbohydrate (3g sugars, 2g fiber), 2g protein. Diabetic Exchanges: 1-1/2 fat, 1/2 starch.
If you’re the type of person who gets bored of green leaf salads, mix things up with this classic parsley-and-bulgur salad. Bulgur wheat is a quick-cooking grain that has a wonderful nutty flavor. For folks with gluten intolerances, use quinoa.
9/30
Cool Beans Salad
From the Recipe Creator:
This protein-filled dish could be served as a colorful side dish or a meatless entree. When you make it, double the recipe—because it will be gone in a flash! The basmati rice adds flavor and texture, and the dressing gives it a bit of a tang. —Janelle Lee, Appleton, Wisconsin
Nutrition Facts:
1-1/3 cups: 440 calories, 19g fat (3g saturated fat), 0 cholesterol, 659mg sodium, 58g carbohydrate (5g sugars, 8g fiber), 12g protein.
Chill this crowd-pleasing side dish for a few hours before serving to let the bold dressing infuse all the ingredients. If you don’t have basmati rice on hand, use any type of rice you like—brown adds a tasty nuttiness.
10/30
White Bean Salad
From the Recipe Creator:
Here's a perfect side dish for a backyard picnic or barbecue. Celery and red pepper accent this bean salad that's dressed with a mild oil and vinegar dressing. Dorothy Majewski of Vienna, Virginia shares the recipe.
Nutrition Facts:
3/4 cup: 145 calories, 4g fat (1g saturated fat), 0 cholesterol, 440mg sodium, 21g carbohydrate (0 sugars, 6g fiber), 5g protein. Diabetic Exchanges: 1 starch, 1 vegetable, 1 fat.
This quick and simple bean salad is a great way to transform a can of beans into a worthy meal. Chopped celery adds the ideal crunch, while a bright balsamic vinaigrette brings it all together.
11/30
Wild Rice Salad
From the Recipe Creator:
This wild rice salad, developed by the Light & Tasty Test Kitchen, is twice as nice since it stars both brown and wild rice! Tangy raspberry vinegar complements the nutty flavor of the rice, while dried cranberries provide unexpected bursts of sweetness.
Nutrition Facts:
1 cup: 343 calories, 12g fat (1g saturated fat), 0 cholesterol, 450mg sodium, 55g carbohydrate (0 sugars, 5g fiber), 6g protein.
Dive deep into nutty flavors with this non-traditional salad. A mixture of brown and wild rice adds depth, while cranberries and pecans give the salad a familiar taste.
12/30
Spinach Pasta Salad
From the Recipe Creator:
This healthy recipe will shine as is, or double the vinaigrette and use half to marinate tofu if you want to add a protein. Slice and add to the salad. —Benice Silver, Carmel, Indiana
Nutrition Facts:
1-1/2 cups: 327 calories, 15g fat (3g saturated fat), 7mg cholesterol, 233mg sodium, 38g carbohydrate (2g sugars, 7g fiber), 11g protein.
Whole wheat penne is the backbone of this satisfying vegetarian salad. We make a homemade vinaigrette to bring the ingredients together, but you could easily swap in your favorite Italian dressing brand.
13/30
Grilled Romaine Salad
From the Recipe Creator:
For a great-tasting salad, try this recipe on the grill! It's equally good with any dressing of your choice. —Susan Court, Pewaukee, Wisconsin
Nutrition Facts:
3/4 cup: 98 calories, 10g fat (1g saturated fat), 0 cholesterol, 30mg sodium, 3g carbohydrate (1g sugars, 1g fiber), 1g protein.
Grilled salad recipes capture a layer of flavor that’s missing from regular lettuce. Grilling romaine hearts brings out their natural sweetness while adding a satisfying hint of smokiness.
14/30
Meatless Taco Salad
From the Recipe Creator:
This colorful entree combines popular taco ingredients—minus the ground beef. And you won't miss the meat at all! I top each serving with a creamy guacamole dressing, crunchy corn chips and cheese. —Kimberly Dray, Pflugerville, Texas
Nutrition Facts:
1 serving: 486 calories, 33g fat (12g saturated fat), 35mg cholesterol, 849mg sodium, 34g carbohydrate (7g sugars, 9g fiber), 16g protein.
For a deeply flavorful main course that sticks to your bones, try this bright and crunchy taco salad. It’s the perfect quick vegetarian meal, thanks to premade guacamole, sour cream and canned kidney beans. Use any canned beans you like—black beans are also delicious here.
15/30
Bulgur Salad
From the Recipe Creator:
Whether it's nutrition or taste you're after, it doesn't get any better than this. Bulgur, beans, tomatoes, pine nuts and olive oil team up in this vegetarian main dish salad. —Taste of Home Test Kitchen
Nutrition Facts:
1 cup: 298 calories, 17g fat (3g saturated fat), 7mg cholesterol, 657mg sodium, 31g carbohydrate (4g sugars, 8g fiber), 10g protein.
This Mediterranean-inspired salad lasts for several days in the refrigerator, so double the recipe if you’re meal prepping salad for the week. We love the protein-rich combination of chickpeas and feta, but you could easily swap in other beans and cheeses to make it your own.
16/30
Spinach and Beet Salad
From the Recipe Creator:
Here's a super easy salad that looks and tastes festive for the wonderful Christmas season, but is also wonderful all year round. Vinaigrette dressing coats the greens nicely. —Nancy Latulippe, Simcoe, Ontario
Nutrition Facts:
3/4 cup: 113 calories, 10g fat (2g saturated fat), 4mg cholesterol, 128mg sodium, 5g carbohydrate (3g sugars, 1g fiber), 2g protein.
Spinach salads don’t get more decadent than this, thanks to creamy goat cheese and buttery chopped walnuts. Beets add pops of sweetness and a gorgeous red color. Add plant-based protein to make this an easy main meal.
17/30
Mushroom Panzanella
From the Recipe Creator:
My fresh take on classic Italian bread salad pairs well with grilled or roasted meats. —Jennifer Beckman, Falls Church, Virginia
Nutrition Facts:
1 cup: 210 calories, 13g fat (2g saturated fat), 5mg cholesterol, 506mg sodium, 20g carbohydrate (5g sugars, 2g fiber), 6g protein. Diabetic Exchanges: 2 fat, 1 starch, 1 vegetable.
We bet you’ve never had a bread salad quite like this one! Choose your favorite types of mushrooms and a well-made sourdough for the best-tasting results. Crumbled goat cheese adds decadent bites of creaminess, while peppery fresh arugula adds a spicy kick.
18/30
Honey Pecan & Goat Cheese Salad
From the Recipe Creator:
I made this salad for my wife and son while our pizza was baking. One of my dreams is to own a herd of goats and make cheese! —Greg Fontenot The Woodlands, Texas
Nutrition Facts:
1 serving: 570 calories, 47g fat (10g saturated fat), 64mg cholesterol, 763mg sodium, 29g carbohydrate (11g sugars, 3g fiber), 11g protein.
Fried goat cheese is the tastiest salad topping you never knew you needed. Crispy on the outside and creamy on the inside, these breadcrumb-covered cheese balls turn salad into elevated comfort food.
19/30
Barley Salad
From the Recipe Creator:
Mild and nutty barley is a delicious base for this vibrant salad. It combines refreshing vegetables—tomato, cucumber and red pepper—with creamy feta and briny olives, aromatic garlic, red onions, parsley and mint. —Taste of Home Test Kitchen
Nutrition Facts:
3/4 cup: 255 calories, 14g fat (2g saturated fat), 3mg cholesterol, 434mg sodium, 26g carbohydrate (2g sugars, 6g fiber), 6g protein.
Get to know your olive varieties and add your favorites to this hearty salad. We use fresh minced garlic to add extra zippiness to the dressing, but you can achieve a sweeter, more mellow garlic flavor by using roasted garlic.
20/30
Couscous Tabbouleh with Fresh Mint & Feta
From the Recipe Creator:
Using couscous instead of bulgur for tabbouleh really speeds up the process of making this colorful salad. Other quick-cooking grains, such as barley or quinoa, also work well. —Elodie Rosinovsky, Brighton, Massachusetts
Nutrition Facts:
1-2/3 cups: 362 calories, 11g fat (3g saturated fat), 15mg cholesterol, 657mg sodium, 52g carbohydrate (7g sugars, 9g fiber), 15g protein.
We love the texture of couscous in this bright and colorful grain salad. If you prefer healthy quinoa recipes for their gluten-free goodness, feel free to swap in cooked quinoa.
21/30
Hearty Asian Lettuce Salad
From the Recipe Creator:
This meatless version of your favorite restaurant salad packs 13 grams of protein per serving and is bursting with juicy flavor. It's a brilliant choice for lunch or a busy-day dinner. —Taste of Home Test Kitchen
Nutrition Facts:
1 salad: 329 calories, 10g fat (1g saturated fat), 0 cholesterol, 430mg sodium, 44g carbohydrate (12g sugars, 7g fiber), 13g protein.
Stock up on ready-to-serve brown rice (and frozen edamame!) so you can whip up this healthy ginger-flavored salad on busy nights. For even more protein, top the whole thing with cooked tofu.
22/30
Feta Garbanzo Bean Salad
From the Recipe Creator:
This super quick garbanzo bean salad is a hit with my crowd. If there are any leftovers, which rarely happens, I pile them into pitas for lunches the next day! You can also add grilled chicken or steak to turn it into a hearty main-dish salad.—Judy Doepel, Ballston Lake, New York
Nutrition Facts:
2 cups: 268 calories, 16g fat (3g saturated fat), 8mg cholesterol, 586mg sodium, 24g carbohydrate (4g sugars, 7g fiber), 9g protein. Diabetic Exchanges: 3 fat, 1 starch, 1 lean meat, 1 vegetable.
Crispy onions and cucumbers make the ultimate replacement for croutons in this crunchy and well-seasoned salad. The mixed greens are tossed with a bright lemon and olive oil dressing, and feta cheese helps to make it a filling entree.
23/30
Sweet Potato Salad
From the Recipe Creator:
Tender sweet potatoes are tossed with crunchy nuts and chewy dried cherries for a burst of flavors and textures. —Fran Fehling, Staten Island, New York
Nutrition Facts:
1/2 cup: 211 calories, 10g fat (1g saturated fat), 2mg cholesterol, 189mg sodium, 28g carbohydrate (12g sugars, 4g fiber), 3g protein. Diabetic Exchanges: 2 starch, 1 fat.
Earthy and sweet potatoes get a nutty flavor from being roasted in the oven, and a honey and lime dressing brings this warming salad together. If you don’t have dried cherries, feel free to swap in raisins, cranberries or even dried blueberries.
24/30
Greek Pasta Salad
From the Recipe Creator:
A blend of complementary flavors from traditional ingredients, this Greek pasta salad gets topped with a tangy dressing to pull it all together. Twist the recipe by adding all but 3 tablespoons of the feta cheese into the dressing and whisk until well blended. Garnish the salad with stuffed grape leaf pieces (Dolma) over the top or along the edges for a decorative design. —Tina Mirilovich, Johnstown, Pennsylvania
Nutrition Facts:
3/4 cup: 291 calories, 14g fat (3g saturated fat), 5mg cholesterol, 379mg sodium, 34g carbohydrate (3g sugars, 3g fiber), 7g protein.
Take a refreshing, tangy Greek salad to the next level by adding hearty pasta to the mix. To increase the protein, try using gluten-free pasta made from lentils or chickpeas.
25/30
Quinoa Salad
From the Recipe Creator:
Toasting the grain before it simmers isn't essential, but it does add a pleasant nuttiness to the flavor of this vegan quinoa salad. Mix and match whatever fresh herbs and veggies you have on hand. —Taste of Home Test Kitchen, Milwaukee, Wisconsin
Nutrition Facts:
3/4 cup: 227 calories, 12g fat (2g saturated fat), 0 cholesterol, 449mg sodium, 25g carbohydrate (3g sugars, 3g fiber), 5g protein. Diabetic Exchanges: 2 fat, 1-1/2 starch.
This nutrient-dense grain salad comes alive with a simple garlic-infused lemon vinaigrette and loads of fresh herbs. Play with the flavor profile by switching up dressings, like mixing in this cilantro lime dressing. In the autumn, work in your favorite roasted root vegetables.
26/30
Tofu Salad
From the Recipe Creator:
To make the tofu extra crispy in this tofu salad recipe, we recommend draining some of the liquid and cooking it in a generous amount of oil at high heat. It takes a little extra time, but it's worth it! —Taste of Home Test Kitchen
Nutrition Facts:
2 cups: 414 calories, 31g fat (4g saturated fat), 0 cholesterol, 1129mg sodium, 24g carbohydrate (12g sugars, 7g fiber), 15g protein.
This creamy, crunchy, slightly spicy healthy dinner salad proves that tofu isn’t boring if you treat it correctly. For the best texture, we recommend extra-firm tofu instead of soft blocks.
27/30
Farro Salad with Charred Shishito Peppers and Corn
From the Recipe Creator:
This farro salad can be enjoyed warm or cold. I am lucky that my mom has an amazing garden every summer and gives me all kinds of vegetables to try—I use many of them for this recipe! —Tracy Kaifesh, Laguna Niguel, California
Nutrition Facts:
3/4 cup: 233 calories, 11g fat (2g saturated fat), 8mg cholesterol, 240mg sodium, 27g carbohydrate (3g sugars, 5g fiber), 7g protein. Diabetic Exchanges: 2 starch, 2 fat.
We can’t get enough of smoky grilled shishito peppers, and this restaurant-worthy farro salad is a fantastic showcase of their mostly mild, slightly sweet flavor. If you can’t get your hands on shishitos, throw any variety of pepper on the grill (or roast the peppers inside).
28/30
Peach Burrata Salad
From the Recipe Creator:
The star of this salad is the creamy burrata cheese. It sits on a bed of arugula with grilled peaches, rustic croutons, pistachios, basil and homemade raspberry vinaigrette. Peaches have that perfect sweet-tart taste that cuts the richness of the cheese. No grill? Drizzle olive oil in a large skillet over medium-high heat and cook peaches 3-4 minutes per side until just golden. —Grace Vallo, Salem, NH
Nutrition Facts:
1 cup: 401 calories, 28g fat (8g saturated fat), 27mg cholesterol, 322mg sodium, 27g carbohydrate (12g sugars, 4g fiber), 12g protein.
This sweet and luscious grilled fruit salad uses summer produce as the perfect excuse to fire up the grill. Burrata is the ultimate creamy cheese topper, but if you can’t get your hands on it, mozzarella is great too.
29/30
Quinoa Tabbouleh
From the Recipe Creator:
Tabouli is a super fresh, mostly parsley salad with finely cracked wheat, juicy tomatoes, onion, fresh lemon juice, good quality extra virgin olive oil and a hint of fragrant mint. I added a little gluten-free twist to this recipe by replacing the cracked wheat with quinoa and then added some cucumbers for a nice crunch. For a delicious and colorful appetizer, serve in butter lettuce cups or endive leaves. —Nikki Haddad, Germantown, Maryland
Nutrition Facts:
3/4 cup: 160 calories, 8g fat (1g saturated fat), 0 cholesterol, 258mg sodium, 18g carbohydrate (2g sugars, 3g fiber), 4g protein. Diabetic Exchanges: 1-1/2 fat, 1 starch.
The dressing for this aromatic tabbouleh is just extra-virgin olive oil and lemon juice, so choose a high-quality olive oil brand to make the dish really shine. This salad is entirely vegan, but it’s delicious topped with feta or air-fryer halloumi.
30/30
Grilled Corn Salad
From the Recipe Creator:
I absolutely love cilantro and add it to recipes whenever I can. I'm also a fan of corn on the cob, and especially of the flavor that grilling the corn brings out. This recipe was born from the love of these ingredients. —Misty Tudor, Ajax, Ontario
Nutrition Facts:
3/4 cup: 149 calories, 9g fat (2g saturated fat), 3mg cholesterol, 176mg sodium, 16g carbohydrate (6g sugars, 3g fiber), 4g protein.
Sweet corn, creamy avocado and juicy tomatoes create a satisfying combination of flavors and textures. Feel free to use whatever summer produce you have on hand, like grilled zucchini or eggplant.
Vegetarian Salad Recipes FAQ
What can I put in a vegetarian salad?
We recommend loading vegetarian salads with seasonal produce, colorful fruits and vegetables, and textural toppings like crunchy nuts and creamy cheeses. You can also add plant-based meat substitutes to make salads more filling, so cook tempeh or use your favorite tofu recipes as a topping for vegetarian salads.
How do I make a salad filling without meat?
You can make filling vegetarian salads with meat substitutes like tofu or tempeh, but the right blend of hearty grains, fiber-rich legumes and healthy fats like nuts and avocado can make salads just as filling as any meat-topped salad. Try chickpeas, lentils or hearty veggies like winter squash, sweet potatoes, broccoli or Brussels sprouts. When grilled, sturdy cheeses like halloumi can be just as show-stopping as a steak. And don’t even get us started on creamy burrata cheese, which makes a decadent (and filling) salad topper.
How do I make a salad vegan?
To make a vegetarian salad vegan, remove any eggs, cheese or dairy products. You can add pantry ingredients like lentils, protein-rich chickpeas and other vegan comfort food MVPs. Many types of nuts offer the buttery deliciousness you’d ordinarily get with cheese, too. When it comes to adding heart-healthy whole grains, the sky is the limit!
