8 Dietitian-Approved Mediterranean Diet Summer Salads Recipes By Registered Dietitian Maya Oueichek, MBA, RDN
Elevate your summer meals with this curated list of healthy and flavorful options. As a registered dietitian and Mediterranean diet expert, I’ve curated 8 incredible summer salad recipes that embody the eating principles of this healthy diet. These salads are vibrant, nutrient-rich, and incredibly satisfying. Join me as we explore these dietitian-approved recipes to make your summer meals delightful and nutritious.
Why Do These Salads Follow a Mediterranean Diet Eating Pattern?
Rich in Fresh Vegetables:
These salads are packed with various fresh, seasonal vegetables, a cornerstone of the Mediterranean diet, providing essential vitamins, minerals, and fiber.
Healthy Fats:
Incorporating healthy fats such as olive oil, avocados, and nuts, these salads align with the Mediterranean diet’s emphasis on heart-healthy fats.
Whole Grains:
Some recipes include whole grains like quinoa, farro, or bulgur, which are staples in the Mediterranean diet, offering additional fiber and nutrients.
Lean Proteins:
Featuring lean proteins such as grilled chicken, seafood, or legumes, these salads ensure balanced nutrition while adhering to the Mediterranean diet principles.
Herbs and Spices:
The use of fresh herbs and spices like basil, oregano, and parsley adds flavor without relying on excessive salt, reflecting the Mediterranean diet’s approach to seasoning.
Minimal Processed Foods:
These recipes focus on whole, unprocessed ingredients, avoiding processed foods and additives, which aligns with the natural and wholesome approach of the Mediterranean diet.
Dairy in Moderation:
Including moderate amounts of dairy such as feta cheese or yogurt-based dressings, these salads reflect the Mediterranean diet’s balanced approach to dairy consumption.
Colorful and Varied:
Emphasizing a colorful array of fruits and vegetables, these salads not only look appealing but also provide a wide range of nutrients, embodying the diverse and balanced nature of the Mediterranean diet.
1. Mediterranean Diet Watermelon Rainbow Summer Salad with Fresh mozzarella & olives
This beautiful dish features juicy watermelon, heirloom tomatoes, creamy fresh mozzarella, olives, and zesty homemade herbs and olive oil infused with ghost and Thai pepper. This dish is definitely on the spicy side! the heat from the ghost peppers mixed with the freshness of watermelon is an elite combo!
Link To The Full Recipe: https://www.mayazbites.com/post/vibrant-watermelon-rainbow-salad-with-ghost-pepper-infused-olive-oil-recipe
2. Mediterranean Diet All Green Quinoa Chicken Salad Recipe
Looking for a salad that's both hearty and healthy? Look no further than this protein-packed, low-fat, and antioxidant-rich all-green quinoa chicken salad recipe!
Link To The Full Recipe: https://www.mayazbites.com/post/all-green-quinoa-chicken-salad-a-refreshing-and-nutritious-delight-for-the-mediterranean-diet
3. Mediterranean Diet Chickpeas Summer Salad with Burgle, Lemon & Feta
T love building salads with multiple protein sources for a satisfying and well-rounded meal. This Chickpea & Bulgur Summer Salad is a perfect example, featuring protein from the chickpeas, bulgur, and crumbles of marinated feta cheese.
Link To The Full Recipe:https://www.mayazbites.com/post/mediterranean-diet-chickpeas-burgle-summer-salad-recipe
4. Mediterranean Diet Caprese Pasta Summer Salad with Heirloom Tomato & Mozzarella
Looking for an easy way to boost your protein intake on the Mediterranean diet? Swapping regular pasta for protein-rich options is a simple change that can make a big difference in your health journey.
This protein-packed, meal-prep-friendly, and delicious Mediterranean Diet Caprese Pasta Salad is the perfect example! It's loaded with fresh, flavorful ingredients and comes together in just minutes.
Link To The Full Recipe:https://www.mayazbites.com/post/mediterranean-diet-caprese-pasta-salad-recipe
5. Mediterranean Diet Endive Summer Salad with Strawberries & Goat Cheese
For me, strawberries and peaches are the ultimate summer fruits. The moment I start seeing them all over the grocery store fruit aisle, I know that summer is finally here.
Besides enjoying strawberries as they are, I love adding them to salads for a refreshing twist. This Mediterranean diet salad combines the crispness of endive and radicchio with the juicy sweetness of strawberries, creating a delightful and nutritious dish.
Link To The Full Recipe:https://www.mayazbites.com/post/mediterranean-diet-endive-summer-salad-with-strawberries-goat-cheese
6. Mediterranean Diet Watermelon & Feta Summer Salad Recipe
Watermelon is one of my favorite summer fruits, and it makes a fantastic ingredient for refreshing summer salads. Its natural sweetness and crunchy texture perfectly complement a variety of flavors, making it a versatile addition to any dish. This Mediterranean Diet Watermelon & Feta Summer Salad is not only delicious but also packed with nutrients that support a healthy lifestyle.
Link To The Full Recipe:https://www.mayazbites.com/post/mediterranean-diet-watermelon-feta-summer-salad-recipe
7. Mediterranean Diet Crispy Chicken Summer Salad with goat cheese & Lemon Mayo
The recipe is coming soon!
8. Mediterranean Diet Walnuts & Thyme Lentil Salad Recipe
Lentils are tiny legumes packed with a powerhouse of nutrition, making them a staple in the Mediterranean diet. Rich in protein, fiber, vitamins, and minerals, lentils provide a nourishing base for countless dishes.
Link To The Full Recipe: https://www.mayazbites.com/post/mediterranean-diet-walnuts-thyme-lentil-salad-recipe
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