What is your go-to salad, or other easy summer meal? Share your thoughts in the comments below.
Firing up the stove can feel like punishment when the heat is high and energy is low. That’s when the temptation to order takeout creeps in. But I’ve learned that there’s a simpler option that won’t leave me sweaty, broke, or bloated: Globally-inspired main-dish salads with a 2-minute homemade dressing.
As a digital nomad, I’ve made it a habit to explore local markets wherever I land. In Thailand, for instance, I got to try salads made with banana blossoms for the first time. My salads reflect what’s in season around me. From strawberry basil bowls to smoky chickpea cobb salads and an Asian-inspired noodle salad, these are all in heavy rotation. I keep my knives sharp so that prep work is a breeze. These salads are filling enough to be a full meal, so I’m not raiding the fridge by 8 p.m.
Your local farmer’s market or international grocery store is a goldmine for fresh produce. And supermarkets are offering better-quality, in-season options too.
Homemade Dressing is Healthier
Many store-bought dressings could derail your healthy eating goals. They often contain seed oils, refined sugars, and harmful food additives.
● Two tablespoons of Italian salad dressing can contain as much as 350 milligrams of sodium, more than a medium-sized order of French fries, according to Harvard Health. A high-salt diet potentially increases your risk of heart disease and stroke.
● High-fructose corn syrup in popular store-bought dressings like honey mustard can contain as much as 9 grams of sugar, contributing to chronic illnesses like diabetes.
● According to the journal Environmental Health, synthetic dyes like Red 40 and Yellow 5 are linked to hyperactivity and other behavioral problems in children.
These ingredients could rob you of energy and thicken your waistline. The ingredients in my homemade ranch rival any popular bottled ranch that contains food preservatives and flavor enhancers like maltodextrin and MSG. Making your own dressing is simple. You don’t need to be a chef or own fancy equipment. All you need is a few high-quality ingredients and an extra five minutes.
What Makes a Great Homemade Dressing
A great dressing starts with a healthy fat. Spring for extra virgin olive oil, avocado oil, or unrefined grapeseed oil, all listed by The American Heart Association as “better for you” options. Always check the label. Look for keywords like unrefined, cold-pressed, or extra virgin. I prefer to steer clear of oils blended with cheap fillers like soybean or canola oil.
Next, you’ll need an acid. Fresh lemon or lime juice is ideal. Skip the bottled stuff, as they can never match the flavor of fresh citrus. Vinegars like apple cider, balsamic, or rice vinegar are also great options, but fresh citrus always wins if available.
Then comes the salt. I’m a big fan of sea salt, pink Himalayan, or Celtic salt. Mineral-rich salts elevate flavor without all the additives found in standard table salt, according to AARP The Magazine. Read the label and make sure it only lists one ingredient: salt.
Finally, garlic. Freshly chopped garlic takes any dressing from basic to bomb. From there, you can build flavor with cracked black pepper, chopped herbs (fresh or dried), honey, maple syrup, or ripe fruit like pineapple or mango for natural sweetness.
That’s it: fat, acid, salt, garlic. This is your flavor foundation for your summer dressings. Make it the night before and store it in the fridge so the flavors can deepen. Grab a few bagged salads so you’re never caught off guard. Top your salad with nuts or seeds for plant-based protein. We also love an easy rotisserie chicken or a can of tuna to wrap up your meal in minutes. Once you’ve got down these salad basics, the rest is all up to your taste and creativity.
3 Salads You’ll Keep on Repeat All Summer
Strawberry Lemon Herb Salad with Quinoa
Serves 1 to 2 people
This salad is light, bright, and made to impress for hosting a backyard picnic or packing a fresh lunch to enjoy in the sunshine. Juicy strawberries, fragrant herbs, and tender greens come together with a zippy lemon dressing that doubles as the secret to flavorful quinoa. Want to switch it up? Sub in brown rice, farro, or even fonio for a nod to traditional West African roots. Add warm rotisserie chicken, toasted pecans or sunflower seeds for a protein boost, and you’ve got a dish that is deeply satisfying.
Salad Ingredients
1 cup warm, cooked quinoa (use package instructions)
1 handful parsley, finely chopped
5 to 7 fresh basil leaves, torn (1 teaspoon dried basil can also be used)
5 to 7 fresh mint leaves, torn
2 cups spring mix
2 baby cucumbers, chopped
½ cup red onion, sliced (or spring onions for a milder flavor)
1 cup fresh strawberries, sliced
Protein of choice (rotisserie chicken, pecans, goat cheese, or sunflower seeds)
Dressing Ingredients
Makes about 1 cup
⅓ cup extra virgin olive oil
1 to 2 medium-sized lemons, juiced
1 tablespoon honey (optional)
2 garlic cloves, minced
¼ teaspoon sea salt
Freshly ground black pepper
I like to make the dressing while the quinoa steams to allow time for all the flavors to mix and mingle while I am making the salad. Simply add all the dressing ingredients to a glass or small bowl. Cover and place in the refrigerator until it’s time to serve.
Once the quinoa is fluffed and ready to serve, add it to a large salad bowl. Mix in parsley, basil, and mint. Top with spring mix, cucumbers, onion, and strawberries.
Pour the dressing over the salad and mix well. Taste and adjust for seasonings. Top the salad with your choice of protein.
Smoky Summer Cobb Salad with Yogurt Ranch Dressing
Serves 1 to 2 people
Creamy, tangy ranch dressing is a summer classic, but the bottled versions often come loaded with preservatives, added sugars, and sodium. This homemade yogurt ranch skips all that without sacrificing flavor. Use Greek yogurt or go plant-based with a rich coconut or cashew yogurt (my go-to for a velvety texture). You’ll still get that nostalgic ranch vibe, just fresher and better for your heart. For protein, smoky chickpeas tossed in garlic and paprika add bold flavor and crunch. But this salad also pairs beautifully with pan-fried or broiled salmon or trout if you’re in the mood for seafood. [Editor’s note: The classic Cobb salad flavors of chicken, cheese and bacon (pictured) are higher in saturated fat. If you love the traditional toppings, use them sparingly.]
Salad Ingredients
1 head romaine lettuce, chopped
3 large kale leaves, finely chopped (tough stem removed)
1 ear of corn, boiled or grilled (or saute 1 cup of frozen sweet corn as a shortcut)
1 small red onion, chopped
1 baby cucumber, chopped (or ½ cup of chopped cucumber – any traditional variety)
1 handful cherry tomatoes, halved
1 to 2 hard-boiled eggs (optional)
1 avocado, sliced
Smoky Chickpeas Ingredients
1 tablespoon avocado oil
1 15-ounce can chickpeas, drained and rinsed
1 teaspoon garlic powder
1 teaspoon smoked paprika
½ teaspoon cayenne pepper (optional)
¼ teaspoon salt
Dressing Ingredients (Makes about 1 cup)
¼ cup milk or unsweetened nondairy milk
¾ cup plain, unsweetened Greek or nondairy yogurt
1 tablespoon apple cider vinegar
1 lemon, juiced
1 large garlic clove, chopped
1 teaspoon onion powder
¼ teaspoon salt
1 small bunch of chives, finely chopped (substitute with the green portion of spring onions if not available)
2 tablespoons chopped fresh dill (substitute with two teaspoons of dried dill if not available)
You can also make it before you prepare the other salad ingredients. Simply mix all the ingredients in a small cup or bowl. Cover and store in the refrigerator until ready to use.
To make the smoky chickpeas, place a large pan on the stove over medium heat. Add avocado oil. Once the oil is hot, pour in the chickpeas—season with garlic powder, smoked paprika, cayenne, and salt. Toss over the heat until well coated, for 3 to 5 minutes. Remove from the heat and set to the side to cool.
To make the salad, add the ingredients to a large salad bowl. Top with chickpeas (or your proteins of choice) and dressing. Mix well and serve.
Asian Slaw with Ginger Tahini Noodles
Serves 1 to 2
Craving something with a bold, Asian-inspired twist? This fresh take on a summer slaw skips the heavy mayo and refined sugar in favor of a creamy, warming ginger-tahini dressing. Made from ground sesame seeds, tahini adds depth and richness of flavor. Feel free to use peanut or almond butter (unsweetened) if you prefer a mild taste. Toss it all with your favorite noodles like rice, mung bean, buckwheat, or glass noodles – although thin spaghetti works well too if that’s what you have on hand. Topped with crunchy cashews for protein, this dish is easy to customize with grilled herby chicken or a little tuna packed in olive oil.
Salad Ingredients
2 to 3 ounces of cooked noodles of your choice (cook according to package instructions)
2 cups store-bought coleslaw mix (throw away the dressing)
2 baby cucumbers (or 1 small cucumber) julienned
4 baby bell peppers, sliced (or 1 small red or orange bell pepper)
1 spring onion, chopped
1 handful of cashews
Dressing Ingredients (Makes about ½ cup)
2 tablespoons tahini
1-inch piece of fresh ginger, grated
1 lemon, juiced
1 tablespoon soy sauce (can substitute with tamari or coconut aminos)
1 garlic clove, chopped
1 teaspoon honey
¼ teaspoon salt
1 to 2 tablespoons of water to thin
Start with the dressing. In a small cup or bowl, mix all the dressing ingredients except for the water. If the tahini is stiff, add water and mix until it loosens.
Add the cooked noodles to a bowl. Add half the dressing to coat lightly. Top with the remaining salad ingredients and dressing.
Here’s the Final Bite
Whether you’re cooling down from the heat or simply craving something fresh and flavorful, these salads are here to carry you through the summer easily. With a few bold dressings and fresh ingredients, you can eat well, feel good, and skip the stress of complicated meals. So grab what’s in season, shake up a quick homemade dressing, and make every salad feel like a summer celebration.
What is your go-to salad, or other easy summer meal? Share your thoughts in the comments below.
