40+ Hearty & Nourishing Main Dish Salads (THM options!)

For potlucks, picnics, or easy summer meals when you can’t bear to turn on the oven, these 40+ hearty and healthy main dish salad recipes are refreshing, satisfying, and unique! Enjoy!

Not many meals come together more quickly than a salad…

It’s the perfect meal to throw together when you don’t have much time or the thought of using your oven in the sweltering summer heat is more than you can bear.

Salads are also a smart way to use up an abundance of greens, tomatoes, and other veggies from your CSA or garden.

These 40+ hearty and nourishing main dish salad recipes are just as unique as they are healthy. They aren’t your average lettuce, tomato, and ranch dressing salads — although there are a few with a twist on those simple ingredients. 😉

The best thing about these salads? They’re all so packed with healthy fats and protein that you won’t need to make anything else to go with them.

They are so nourishing and filling that each one is a meal on its own!

5 Basic Components Of Main Dish Salad Recipes

You might still be thinking, “How can a salad make me full?”

It’s simple! Pack your main dish salads with more than just veggies!

Although plenty of veggies, which add fiber, certainly help you feel full and satisfied, it’s important to remember proteins, healthy fats, and complex carbs, too. Of course, you don’t have to have all of those in every salad.

Listen to your body’s cues — it may tell you leave out the carbs one time, or cut back on the fats another. It’s all about balance!

#1 — Fresh Produce

Use a variety! Lettuces, dark leafy greens (learn how to best prepare them here), root veggies, tomatoes, peas, the sky’s the limit!

Of course, we recommend sourcing vegetables when they are in season for peak nutrition. Even better, try to find local and organic options!

Not sure whether you should buy local or organic, if you can’t buy both? This post can help you weigh the pros and cons of each option.

#2 — High-Quality Protein Sources

Ideally, organic, pasture-raised meats, eggs, and dairy make terrific protein choices. Wild-caught salmon and other seafood are very nourishing and versatile, too.

Uncured meats such as sausage or bacon, cooked poultry, cooked ground meats, hard boiled eggs, raw cheeses, or a combination of all of those, add flavor and texture to your salads.

If you need to be extra frugal, combining properly prepared beans or legumes with a whole grain results in a complete protein. Complete proteins are found in animal products and contain 9 essential amino acids our bodies need, but can’t produce on their own.

#3 — Complex Carbohydrates

Grains, such as soaked and cooked rice or barley, also help bulk up your salad. Give wild or black rice a try for something different.

(Learn how and why to soak grains here.)

If grains aren’t your thing, try soaked and cooked quinoa (technically a seed, but acts much like a grain).

For a Mexican-inspired flavor, try our Chipotle-Lime Quinoa Taco Meat. Quinoa is a complete protein, too!

Try a variety of colored lentils or beans. Black beans are perfect for Southwestern style salads and chickpeas for Mediterranean salads, for example.

Or, try adding fresh seasonal fruits to your salads. Fresh berries, grapes, cherries, or crisp, tart apples are delicious paired with many savory dishes.

#4 — Homemade Salad Dressings

Store-bought salad dressings often contain unhealthy oils and unwanted ingredients. It’s so easy to make your own salad dressing! Using simple, healthy ingredients from your own pantry it takes just minutes to whip up a tasty dressing.

Here are a few easy salad dressing recipes to get you started:

• Probiotic Lemon Garlic Salad Dressing
• Creamy & Easy Homemade Ranch Dressing
• THM Probiotic Cucumber Ranch (for All Fuel Types)
• 28 Fermented and Probiotic Salad Dressings (perfect for any who love fermenting!)

Finally, if you like just a simple oil and vinegar dressing, why not jazz that up with herbal vinegars?

#5 — Healthy Salad Toppings

There are so many ways to top a salad!

Layers of flavors and textures keeps your salad interesting. This, in turn, helps you feel satisfied when eating a salad as a main dish.

• Many people think croutons when you say salad toppings, right? How about homemade sourdough croutons?
• Add extra crunch to your salads with crispy, soaked and dehydrated nuts and seeds!
• Or, break up some Gluten Free “Cheesy” Crackers and sprinkle over your salad.
• Garnish your main dish salad with shredded, crumbled, or cubed cheese! Or, how about Homemade Cottage Cheese?

Learn how to make your own cultured cheese and other dairy products in our Cultured Dairy eCourse!

4 Best Ways To Prep Salads For Dinner All Week

While salads are delicious and healthy, preparing them can seem time-consuming. Yet, with a little forethought and a small investment in time, you can easily prep salads for dinner all week.

Here are a few ideas:

#1 — Wash & Chop Veggies Ahead of Time

Wash your produce and thoroughly dry your salad greens with a salad spinner or lay them out on a towel to dry. With more delicate greens, you may want to wait to wash them until just before putting your salad together.

Sturdier greens such as romaine lettuce can be washed and chopped ahead of time. That makes putting together a chopped salad super quick and easy.

Wash and chop produce that stores well. Onions, peppers, carrots, radishes, and other firm veggies store well for several days. Be sure to dry them well before chopping or slicing, then store in airtight containers or zipper bags.

#2 — Prepare Your Proteins & Toppings

Shred, crumble, or cube cheese, hard boil eggs, slice or shred cooked meats.

In the summer, grill your favorite meats to have on hand throughout the week. Use your pressure cooker or slow cooker all year long to cook meats and make hard boiled eggs.

Make a mix of your favorite crispy nuts and seeds to sprinkle on top. Add some dried goji berries or other dried fruits, if you like.

Pickles and other lacto-fermented veggies make fabulous salad toppings. And, they’re great for keeping your gut healthy. Try carrot sticks, radishes, okra, pickles, sauerkraut, or if you like spicy, kimchi.

Image courtesy of Against All Grain. 

#3 — Make A DIY Salad Mix Or Mason Jar Salads

Make your own salad mix and keep in a big container or zipper bag in your fridge. Add greens and sturdy, drier, chopped veggies.

Then when making your salad for dinner, add wetter veggies like tomatoes and cucumbers. Keep the salad mix as dry as possible to help it last longer.

Or, make Mason jar salads! These are great for taking on-the-go as well as just prepping ahead for quick meals at home.

In a large Mason jar, layer what you’d like to use in this order to keep the salad fresh until you’re ready to eat it:

1. Dressing
2. Crunchy veggies
3. Soaked and cooked beans/legumes
4. Soaked and cooked grains
5. Protein
6. Leafy greens

Then, simply pour into a bowl when ready to eat and add any crispy, crunchy toppings you’d like. Toss well to coat everything in dressing and dig in!

#4 — Make Large Batches Of Meat Or Egg Salads For The Week

Many hearty salad recipes are simply made with meats or eggs. Often, they are made with mayonnaise but vinagrette dressings are light and refreshing.

Make a big batch of chicken, tuna, or egg salad to have on hand throughout the week. Enjoy over a bed of greens with your favorite fresh veggies, crackers, or breads on the side for a complete and satisfying meal.

Trim Healthy Mamas, Remember The Guidelines!

When preparing your main dish salad recipes, just keep the THM plan guidelines in mind.

Use lean proteins and fat-free or very low fat salad dressings and toppings for THM:E or THM:FP salads.

For THM:S salads, enjoy all the healthy fats but keep your carbs low.

If you’re in weight loss mode, avoid Crossovers and S Helpers most of the time. If you’re in maintenance, enjoy them more often.

Healthy & Satisfying Main Dish Salad Recipes You’ll Love

It’s so easy to throw together your own healthy salads with ingredients you have on hand! But, if you’d like some main dish salad recipes I’ve found some of the most delicious ones for you. I’ve also included notes for those following THM on how to fit them into your meal planning, as possible.

Main Dish Chicken Salads

Image courtesy of The Nourishing Home. 

Strawberry Cobb Salad With Balsamic Lime Vinaigrette — This sweet and savory salad makes a delightful weeknight dinner. Or, serve it buffet-style for summer entertaining! Use on-plan sweetener for THM:S.

Chicken And Sprout Veggie Salad — Summer is here and it’s salad season! Is there anything better than crisp, fresh chicken veggie salad?! Use maple syrup for THM:E, or an on-plan sweetener for THM:S.

Chicken Spinach Salad — A simple baby spinach salad topped with chicken breast, fresh fruit, toasted almonds, feta cheese, and a balsamic vinegar dressing. Omit oranges and use on-plan sweetener for THM:S, or leave oranges in for THM:XO.

Vietnamese Chicken Salad — Reminiscent of Vietnamese and Cambodian cooking, your whole family will love this fresh salad! Use carrots only as garnish for THM:S, or leave for THM:XO.

Vietnamese Fried Chicken Salad — Asian salads with both sweet and umami flavors, often with fresh herbs, are inviting! The fried chicken is peppery, crispy, both crunchy and tender as you bite into it! Use on-plan replacement for cassava flour as well as on-plan sweetener for THM:S

Paleo Oriental Chicken Salad — Light, filling, sweet and crunchy, this salad recipe is perfect for a summer evening! Enjoy as an occasional THM:XO, or replace dressing with low-carb Asian-style option and omit oranges for THM:S.

Chicken Southwest Salad — Easy recipe, plus a delicious cilantro lime dressing vinaigrette!

Summer Superfood Salad With Blue Cheese And Chicken — A 30-minute salad dinner of hearty, flavorful superfoods! Omit corn for THM:S, or leave for THM:XO.

Copycat Chick-Fil-A Market Salad — Bursting with fresh greens, fruits, and veggies, this Paleo copycat recipe is a wonderful alternative for salad lovers who need to stay away from fast food! Use on-plan sweetener for THM:XO, or omit apples and reduce blueberries and carrots for THM:S.

Everything Bagel Seasoning Chicken Salad — Super simple and flavorful, this creamy chicken salad mixes up in 5 minutes or less. THM:S, E, or FP.

Curried Chicken Salad — Creamy and curried, this easy chicken salad is delightful over fresh greens for a low carb meal or between two slices of your favorite homemade bread. THM:S.

Hearty Turkey & Egg Salads

Image courtesy of Oh Sweet Mercy. 

No Mayo Turkey Salad — If you don’t like mayo or can’t have eggs, enjoy this low carb, vinaigrette-style turkey salad! THM:S.

Simple Green Salad with Leftover Turkey — This simple salad has just a few ingredients and takes almost no time to prepare. A great use for leftover turkey! THM:S

Curried Turkey Salad {from turkey leftovers!} — Not only is this salad versatile, it keeps well and can be pulled out for lunch, a snack, or dinner! Enjoy as THM:XO, replace/omit apples and raisins for THM:S, or use strained yogurt instead of mayo for THM:E.

Basic Egg Salad — This simple yet delicious egg salad is perfect for your fresh eggs! Egg salads are delicious over fresh greens, too. THM:S.

Main Dish Steak Salads (& Other Red Meats)

Image courtesy of Half Baked Harvest. 

Thai Steak Salad With Spicy Tahini Dressing + Sesame-Lime Cashews — Lots of protein, textures, and Thai flavors, this salad’s got it going on! Use on-plan sweetener and reduce amount of sweet Thai chili sauce for THM:XO.

Grilled Fajita Salad — Perfectly seasoned, juicy grass-fed steak nestled in a bed of grilled veggies… yum! Just toss in your favorite fajita-style additions and this salad is over-the-top GOOD! THM:S.

South-of-the-Border Steak Salad with Grilled Pepper and Corn Salsa — The ultimate summer steak salad for a hearty dinner, potluck, or picnic! Enjoy as THM:XO, or use a roasted pepper salsa without corn for THM:S.

Greek Lamb Salad — Trust me, you’ll want to plan ahead to marinate the lamb beforehand! SO GOOD! THM:S.

Paleo Taco Salad — Healthier than a restaurant and just as tasty! THM:S.

Steak with Citrus and Avocado Salad — An excellent example of ease plus elegance, this meal is perfect for romantic holiday celebrations… or any day! Replace or omit honey and blood orange for THM:S.

The Best Broccoli Bacon Salad — Somehow tangy, creamy, and sweet, the real star of this salad is the red onion! It makes the other flavors sing! Use on-plan sweetener and omit raisins for THM:S.

Frisee Salad with Poached Eggs and Bacon Hailing from Lyon, this French bistro standard gathers a delectable trio of bitter frisée, runny poached egg, and crisp lardons. THM:S, or omit shallot for Deep S.

Antipasto Salad Try this easy Paleo antipasto salad recipe for a quick weeknight dinner. Start to finish it takes just a few minutes—including the simple homemade Italian dressing. THM:S or Deep S.

Main Dish Seafood Salad Recipes

Image courtesy of Cook Your Dream. 

Roasted Corn, Tomato, Sweet Onion, and Salmon Salad with Creamy Herb Dressing — This is no bland, boring salad! It’s a satisfying, nutrient-dense mixture of sweet roasted veggies, savory salmon, and bold creamy cilantro dressing. THM:XO, or replace/omit corn for THM:S.

Tuna Salad With Apples And Pumpkin Seeds — Fresh leafy greens paired with creamy tuna, crunchy pumpkin seeds, and sweet apples… this salad’s got it all! THM:XO, or omit apples for THM:S.

Salade Nicoise (Paleo, Whole30, GAPS, nightshade-free) — Extra special each summer when green beans and tomatoes brim from gardens, Salade Nicoise is a classic French composed salad with sardines instead of the traditional tuna. Keep rutabaga serving to 1/2 cup or less for THM:S.

Salad Nicoise — Another spin on the classic French salad, this one calls for a garlic-infused Dijon dressing! Omit potatoes or replace with cooked radishes for THM:S.

Wild Salmon Salad — Use smoked or plain wild-caught salmon in this simple dinner! THM:S.

Avocado and Salmon Tartare with Mango Habanero Sauce — This is a delicious and easy-to-prepare recipe for avocado and salmon tartare with mango habanero sauce. THM:XO.

Honey Roasted Salmon and Poached Egg Salad — Simple, fresh, and flavorful, this nourishing salad will become a favorite. Use regular salmon and on-plan sweetener for THM:S.

Italian Shrimp Antipasto Salad — Gluten- and-dairy free, this delicious salad is a potluck favorite!

Smoked Salmon and Rice Salad — This delicious salad holds its own as a light main course, the complement to a plate of salad greens, or tastily fills a tortilla! Enjoy as THM:XO, or use egg whites only and halve mayo for THM:E.

Thai Green Salad with Shrimp and Spicy Almond Dressing — Nutty and spicy, the bold flavors of this Thai salad meld so well! Use spicy almonds as only a garnish for THM:S.

Main Dish Salads Without Meat

Quinoa Garden Salad — Featuring as much or as little of the garden as you’d like, this cold grain salad is perfect for busy summer work days or weekends! Since quinoa is a complete protein, you can omit the chicken easily! Use lean meat, cheese only as a garnish, and keep added oils to no more than 1 teaspoon per serving for THM:E.

Cold Brown Rice Salad With Garden Veggies (THM:E) — Delicious as a light, savory lunch! Add cooked and soaked chickpeas, lentils, or other beans for a bit more protein. Or, add chopped egg whites to stay a THM:E or whole eggs for a THM:XO.

Winter Salad With Warm Kale Butternut Squash & Crispy Shallots — Sweet and salty, a little creamy, and little crunchy… *soooo* warming and savory! Include extra protein to enjoy as an occasional THM:XO.

Grilled Radicchio Salad with Fennel and Soft Boiled Eggs — In the mood for something different? This salad fits the bill! Use on-plan sweetener for THM:S, or serve with sweet potato for THM:XO.

The Ultimate Hippie Bowl — Every superfood you could possibly imagine all in one bowl! From kale to goji berries to hemp seeds, this is your inner hippie’s dream come true! Use on-plan sweetener for THM:XO.

Bowl Meals & Other Unconventional Salad Ideas

Image courtesy of The Organic Kitchen. 

AIP BBQ Sauce & BBQ Chicken Salad Bowl (Paleo, AIP & GAPS) — Nightshade-free, satisfying, probiotic… the roasted veggies blessed with a heaping scoop of homemade BBQ shredded chicken! An easy and delicious lunch or dinner! Enjoy as an occasional treat during weight loss phase.

AIP & Paleo Asian Meatballs Sheet Pan Dinner — Enjoyed as a salad, this super easy and flavorful dinner couples authentic ingredients with the convenience of ground beef or lamb. Use on-plan sweetener for THM:S.

Hamburger Salad (Burger Bowls) — When you’re hungry, tired, and need food now, enjoy this simple, no-fail dinner: burger bowls. THM:S.

Salad and Charcuterie Board Dinner — Stress-free, delicious, and romantic, you need only assemble ingredients and toast the bread for this simple dinner! Choose fuel type and add appropriate foods for an on-plan, THM-friendly meal.

Did you know the world of main dish salad recipes is so diverse and creative? I hope this helps you plan healthy, nourishing meals for you and your family. Try some new vegetables this year, too! You just might discover a new love.

Main images courtesy of TCS, The Organic Kitchen, TCS, and Calm Eats. 

This post was originally published and written by Lindsey Dietz on 8/10/15. It was updated and republished on 5/4/20.