26 Quick Salads for Two

Perfectly portioned for two and ready in 30 minutes or less, these quick salad recipes are sized just right for simple side dishes or light main-dish meals.

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1/26

Grilled Tuna Salad

Total Time 30 min
Servings 2 servings
From the Recipe Creator: I love serving this tuna spinach salad! Tuna steaks are delicious and quick to cook, and although they’re pretty inexpensive, they always seem a little more elegant than canned tuna. You can find them at most meat and seafood counters. Try this salad with fresh bread and tall glasses of lemonade. —De'Lawrence Reed, Durham, North Carolina
Nutrition Facts: Nutrition Facts: 2 cups salad with 3 ounces cooked tuna equals 290 calories, 12 g fat (2 g saturated fat), 51 mg cholesterol, 380 mg sodium, 16 g carbohydrate, 3 g fiber, 31 g protein. Diabetic Exchanges: 4 lean meat, 2 fat, 1 vegetable, 1/2 starch.
2/26

Cranberry-Sesame Spinach Salad

Total Time 25 min
Servings 2 servings
From the Recipe Creator: For a feast or any occasion, we love this snappy fall salad that balances sweet and sour with good crunch from almonds and sesame seeds. —Stephanie Smoley, Rochester, Minnesota
Nutrition Facts: 1-1/4 cups: 257 calories, 21g fat (3g saturated fat), 5mg cholesterol, 207mg sodium, 16g carbohydrate (12g sugars, 3g fiber), 3g protein.
3/26

Nutty Green Salad

Total Time 10 min
Servings 2 servings
From the Recipe Creator: This is a deliciously different summer salad just for two. You’ll want to try the light curry-orange dressing! —Barbara Robbins, Chandler, Arizona Beach, Florida Delray Beach
Nutrition Facts: 1 serving: 112 calories, 9g fat (1g saturated fat), 0 cholesterol, 99mg sodium, 8g carbohydrate (4g sugars, 3g fiber), 2g protein. Diabetic Exchanges: 1-1/2 vegetable, 1-1/2 fat.
4/26

Salad with Salmon

Total Time 20 min
Servings 2 servings
From the Recipe Creator: This salmon spinach salad is really healthy and super fast. It's an absolute cinch to make after a long workday. —Karen Schlyter, Calgary, Alberta
Nutrition Facts: 1 serving: 265 calories, 18g fat (3g saturated fat), 43mg cholesterol, 261mg sodium, 10g carbohydrate (4g sugars, 3g fiber), 18g protein. Diabetic Exchanges: 2 medium-fat meat, 2 fat, 1 vegetable.
5/26

Sunflower Broccoli Salad

Total Time 20 min
Servings 2 servings
From the Recipe Creator: This crisp salad is so refreshing that we always eat every bit. —Marilyn Newcomer, Sun City, California
Nutrition Facts: 1 cup: 290 calories, 19g fat (3g saturated fat), 19mg cholesterol, 464mg sodium, 27g carbohydrate (21g sugars, 3g fiber), 6g protein.
6/26

Garden Chickpea Salad

Total Time 25 min
Servings 2 servings
From the Recipe Creator: Looking for a summer dish with a difference? Combine colorful crunchy veggies with soft feta cheese and good-for-you garbanzos. If you like, add sliced, cooked chicken or lamb. —Sally Sibthorpe, Shelby Township, Michigan
Nutrition Facts: 1 serving: 492 calories, 38g fat (6g saturated fat), 8mg cholesterol, 619mg sodium, 30g carbohydrate (7g sugars, 9g fiber), 12g protein.
7/26

Ground Beef Taco Salad

Total Time 25 min
Servings 2 servings
From the Recipe Creator: In spring we look for something light and refreshing on the menu after the heavier comfort food of winter; this salad is a great solution. —Muriel Bertrand, Shoreview, Minnesota
Nutrition Facts: 2 cups: 469 calories, 28g fat (12g saturated fat), 107mg cholesterol, 1007mg sodium, 25g carbohydrate (5g sugars, 4g fiber), 32g protein.
8/26

Greek Brown and Wild Rice Bowls

Total Time 12 min
Servings 2 servings
From the Recipe Creator: This fresh rice dish tastes like the Mediterranean in a bowl! It is short on ingredients but packs in so much flavor. For a hand-held version, leave out the rice and tuck the rest of the ingredients into a pita pocket. —Darla Andrews, Boerne, Texas
Nutrition Facts: 1 serving: 433 calories, 25g fat (4g saturated fat), 8mg cholesterol, 1355mg sodium, 44g carbohydrate (3g sugars, 6g fiber), 8g protein.
9/26

Shrimp Panzanella Salad

Total Time 20 min
Servings 2 servings
From the Recipe Creator: These days, I’m only cooking for two. After working in the garden, I can dash indoors and have this shrimp and bread salad on the table pronto. —Kallee Krong-McCreery, Escondido, California
Nutrition Facts: 1 serving: 306 calories, 16g fat (3g saturated fat), 145mg cholesterol, 567mg sodium, 19g carbohydrate (4g sugars, 5g fiber), 23g protein. Diabetic Exchanges: 3 lean meat, 2 vegetable, 1 fat, 1/2 starch.
10/26

Steak and Fries Salad

Total Time 30 min
Servings 2 servings
From the Recipe Creator: This is a very popular dish at restaurants in central Pennsylvania. Prepared sweet-and-sour dressing is good on this salad, too. —Nancy Collins, Clearfield, Pennsylvania
Nutrition Facts: 1 serving: 513 calories, 26g fat (7g saturated fat), 64mg cholesterol, 429mg sodium, 34g carbohydrate (22g sugars, 2g fiber), 33g protein.
11/26

Watermelon-Blueberry Salad

Total Time 5 min
Servings 2 servings
From the Recipe Creator: People love the unique combination of flavors in the dressing that tops the fresh fruit in this salad. It's so refreshing on a hot summer evening. —Taste Recipes Test Kitchen
Nutrition Facts: 3/4 cup: 78 calories, 0 fat (0 saturated fat), 0 cholesterol, 2mg sodium, 20g carbohydrate (17g sugars, 1g fiber), 1g protein. Diabetic Exchanges: 1 fruit, 1/2 starch.
12/26

Meatless Taco Salad

Total Time 20 min
Servings 2 servings
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.
13/26

Cucumber Melon Salad

Total Time 15 min
Servings 2 servings
From the Recipe Creator: This colorful salad is tangy and delicious. The unexpected combination is such a pleasant surprise. You can use whatever type of melon you have on hand. —Edie Farm, Farmington, New Mexico
Nutrition Facts: 1-1/2 cups: 159 calories, 14g fat (1g saturated fat), 0 cholesterol, 4mg sodium, 10g carbohydrate (9g sugars, 1g fiber), 1g protein. Diabetic Exchanges: 3 fat, 1/2 starch.
14/26

Grilled Vegetable Salad with Poppy Seed Dressing

Total Time 25 min
Servings 2 servings
From the Recipe Creator: My Italian-style grilled veggies have a wonderful sweet and sour dressing. Best of all, I pick the fresh veggies and herbs from my garden. —Laura Mast, Defiance, Ohio
Nutrition Facts: 1 cup: 219 calories, 19g fat (2g saturated fat), 0 cholesterol, 378mg sodium, 11g carbohydrate (8g sugars, 2g fiber), 2g protein.
15/26

Yellow Squash Turkey Salad

Total Time 10 min
Servings 2 servings
From the Recipe Creator: With a wonderful mix of flavors, colors and textures, this impressive salad can be made in minutes for lunch with a friend or for a light dinner with your sweetie. It’s my favorite fast recipe! —Mildred Sherrer, Fort Worth, Texas
Nutrition Facts: 2 cups: 490 calories, 17g fat (3g saturated fat), 37mg cholesterol, 1170mg sodium, 61g carbohydrate (48g sugars, 7g fiber), 22g protein.
16/26

Sausage Spinach Salad

Total Time 20 min
Servings 2 servings
From the Recipe Creator: Want a fast way to turn a salad into a hearty meal? Add sausage. The mustard dressing also goes well with smoked salmon or chicken. —Deborah Williams, Peoria, Arizona
Nutrition Facts: 2-1/2 cups: 244 calories, 16g fat (3g saturated fat), 65mg cholesterol, 581mg sodium, 8g carbohydrate (3g sugars, 2g fiber), 17g protein. Diabetic Exchanges: 2 vegetable, 2 lean meat, 2 fat.

17/26

Asian Chicken Salad

Total Time 25 min
Servings 4 servings
From the Recipe Creator: I love their crunchy, citrusy salad so much that once I made my husband drive an hour to the nearest Applebee's restaurant just so I could eat it! It was time to come up with my own version. I'm completely happy with the results—and my husband is, too! Find more of my recipes at my blog, mandysrecipeboxblog.com. —Mandy Bird, Holbrook, Idaho
Nutrition Facts: 1 serving: 419 calories, 25g fat (3g saturated fat), 11mg cholesterol, 602mg sodium, 42g carbohydrate (20g sugars, 7g fiber), 12g protein.

18/26

Easy Macaroni Salad

Total Time 15 min
Servings 34 servings
From the Recipe Creator: This hearty pasta salad is sure to please appetites of all ages—and it serves a lot of folks! —LaVerna Mjones, Moorhead, Minnesota
Nutrition Facts: 1 cup: 380 calories, 26g fat (4g saturated fat), 102mg cholesterol, 615mg sodium, 23g carbohydrate (2g sugars, 2g fiber), 13g protein.

19/26

Blackened Pork Caesar Salad

Total Time 30 min
Servings 2 servings
From the Recipe Creator: When I cook, the goal is to have enough leftovers for lunch the next day. This Caesar with pork has fantastic flavor even when the meat is chilled. —Penny Hedges, Dewdney, British Columbia
Nutrition Facts: 2-1/2 cups: 458 calories, 31g fat (5g saturated fat), 100mg cholesterol, 464mg sodium, 8g carbohydrate (2g sugars, 3g fiber), 36g protein.
20/26

Sesame Almond Slaw

Total Time 20 min
Servings 2 servings
From the Recipe Creator: Crunchy veggies and noodles are coated in a tangy dressing in this pleasant slaw. —Taste Recipes Test Kitchen
Nutrition Facts: 1 cup: 187 calories, 10g fat (3g saturated fat), 0 cholesterol, 193mg sodium, 20g carbohydrate (4g sugars, 2g fiber), 4g protein. Diabetic Exchanges: 1-1/2 fat, 1 starch, 1 vegetable.
21/26

Pear Chicken Salad with Maple Vinaigrette

Total Time 15 min
Servings 2 servings
From the Recipe Creator: Classic pear salad gets an innovative makeover with chicken and maple vinaigrette. We like to serve it over crisp romaine for a refreshing experience. —Chrysa Duran, Cambridge, Minnesota
Nutrition Facts: 2-1/2 cups: 420 calories, 21g fat (6g saturated fat), 67mg cholesterol, 365mg sodium, 35g carbohydrate (25g sugars, 5g fiber), 25g protein.
22/26

Pork Salad

Total Time 25 min
Servings 2 servings
From the Recipe Creator: Make an easy-going meal in a bowl by tossing together healthful veggies, pork tenderloin, fresh herbs and spices with a warm soy dressing. —Taste Recipes Test Kitchen
Nutrition Facts: 1 serving: 229 calories, 9g fat (2g saturated fat), 63mg cholesterol, 274mg sodium, 13g carbohydrate (8g sugars, 3g fiber), 25g protein. Diabetic Exchanges: 3 lean meat, 2 vegetable.
23/26

Pineapple-Apple Chicken Salad

Total Time 10 min
Servings 2 servings
From the Recipe Creator: This just might be the fastest chicken salad recipe ever! The fruit gives a sweet touch, the almonds a nice crunch, and the curry adds depth and color. —Priscilla Cote, New Hartford, New York
Nutrition Facts: 1 cup chicken salad with 1 cup salad greens : 301 calories, 16g fat (2g saturated fat), 64mg cholesterol, 302mg sodium, 17g carbohydrate (11g sugars, 4g fiber), 23g protein. Diabetic Exchanges: 3 lean meat, 2-1/2 fat, 1 vegetable, 1/2 fruit.
24/26

Hearty Asian Lettuce Salad

Total Time 20 min
Servings 2 servings
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 Recipes 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.
25/26

Spinach Fruit Salad

Total Time 10 min
Servings 2 servings
From the Recipe Creator: The combination of sweet fruit and salty feta cheese makes this salad a winner. —Virginia Dack, Asheville, North Carolina
Nutrition Facts: 1 serving: 235 calories, 16g fat (2g saturated fat), 8mg cholesterol, 644mg sodium, 19g carbohydrate (16g sugars, 2g fiber), 6g protein. Diabetic Exchanges: 3 fat, 1 vegetable, 1/2 fruit.
26/26

Chicken & Onion Caesar Salad

Total Time 30 min
Servings 2 servings
From the Recipe Creator: My Caesar with grilled chicken is a healthier alternative to heavy meat and potatoes dishes. After grilling the kabobs, we serve them family style. —Melissa Adams, Tooele, Utah
Nutrition Facts: 1 serving: 441 calories, 21g fat (5g saturated fat), 81mg cholesterol, 601mg sodium, 31g carbohydrate (10g sugars, 5g fiber), 31g protein.