69 Contest-Winning Salad Recipes

From greens to fruit and veggies, these salad recipes can't be beat! Spruce up your lunch, side dishes or mains by serving one of these winning salads.

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Grilled Peach, Rice & Arugula Salad

This hearty salad was created when I needed to clear out some leftovers from the fridge—and it became an instant hit! The grilled peaches are the ultimate “tastes like summer” salad booster. —Lauren Wyler, Dripping Springs, Texas

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Flamboyant Flamenco Summer Salad

Total Time 25 min
Servings 8 servings
From the Recipe Creator: I came up with this salad simply by choosing the best-looking vegetables at a local farmers market—the colors are so beautiful! Turn it into a full vegetarian meal by adding roasted garbanzo beans or cooked white beans as protein. —Crystal Schlueter, Northglenn, Colorado
Nutrition Facts: 1 cup: 103 calories, 6g fat (1g saturated fat), 4mg cholesterol, 203mg sodium, 12g carbohydrate (8g sugars, 3g fiber), 2g protein. Diabetic Exchanges: 1 vegetable, 1 fat, 1/2 fruit.
3/69

Asparagus Spinach Salad with Chicken

Total Time 30 min
Servings 6 servings
From the Recipe Creator: We love all the fresh fruits and vegetables that are available in the summer. This salad is one of our favorite because it packs in so much great produce, plus it's quick and easy on a warm summer day. —Joan Hallford, North Richland Hills, Texas
Nutrition Facts: 2 cups: 267 calories, 13g fat (3g saturated fat), 66mg cholesterol, 151mg sodium, 14g carbohydrate (9g sugars, 3g fiber), 24g protein. Diabetic Exchanges: 3 lean meat, 2 vegetable, 2 fat.
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Grilled Chicken Salad with Blueberry Vinaigrette

Total Time 30 min
Servings 4 servings
From the Recipe Creator: We love adding grilled chicken to our salads in the summer, but the real star here is the vinaigrette made with blueberry preserves and maple syrup. This salad goes great with a fresh baguette and a frosty glass of minted lemonade. —Susan Gauthier, Falmouth, Maine
Nutrition Facts: 1 serving: 455 calories, 26g fat (7g saturated fat), 82mg cholesterol, 460mg sodium, 36g carbohydrate (27g sugars, 4g fiber), 24g protein.
5/69

Crunchy Lemon-Pesto Garden Salad

Total Time 25 min
Servings 6 servings
From the Recipe Creator: I love using fresh vegetables straight from the garden to prepare this salad. If I pick the squash and cucumbers early enough, their skins are so tender that there's no need to remove them! Best yet, the salad is easily adaptable—any fresh veggie from the garden can be put in with delicious results. —Carmell Childs, Orangeville, Utah
Nutrition Facts: 3/4 cup: 159 calories, 11g fat (3g saturated fat), 13mg cholesterol, 586mg sodium, 8g carbohydrate (4g sugars, 2g fiber), 8g protein. Diabetic Exchanges: 2 fat, 1 vegetable.
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Kohlrabi, Cucumber and Tomato Salad

Total Time 30 min
Servings 6 servings
From the Recipe Creator: This chilled, refreshing salad is wonderful on hot days. It has a nice crunch and a delicious balance of sweet and spicy flavors. —Kristina Segarra, Yonkers, New York
Nutrition Facts: 3/4 cup: 59 calories, 4g fat (1g saturated fat), 0 cholesterol, 372mg sodium, 6g carbohydrate (2g sugars, 2g fiber), 2g protein. Diabetic Exchanges: 1 vegetable, 1/2 fat.
7/69

Strawberry Kale Salad

Total Time 25 min
Servings 10 servings
From the Recipe Creator: This fresh, zingy salad is super easy and tastes just like the one I get at Culver's! The sliced strawberries and fresh mint give it an extra-summery feel, and crumbled bacon and toasted almonds add the perfect amount of crunch. —Luanne Asta, Hampton Bays, New York
Nutrition Facts: 1-1/3 cups: 231 calories, 19g fat (4g saturated fat), 18mg cholesterol, 399mg sodium, 8g carbohydrate (2g sugars, 2g fiber), 8g protein.
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Zucchini Panzanella Salad

Total Time 1 hour
Servings 14 cups
From the Recipe Creator: I learned how to make panzanella from my friend's grandmother. Once I discovered how to make the perfect vinaigrette, it became a dish I crave during the summer. It's also a great way to use day-old bread and your garden's bounty of zucchini. —Felicity Wolf, Kansas City, Missouri
Nutrition Facts: 1 cup: 152 calories, 8g fat (3g saturated fat), 13mg cholesterol, 301mg sodium, 16g carbohydrate (4g sugars, 1g fiber), 5g protein. Diabetic Exchanges: 1-1/2 fat, 1 starch.
9/69

Blood Orange Avocado Salad

Total Time 30 min
Servings 10 servings
From the Recipe Creator: My refreshing side salad is such a nice addition to our calorie-loaded Thanksgiving dinner. Use regular oranges if you can't find blood oranges. Finely chopped walnuts work well in place of the pomegranate seeds, too. —Nancy Heishman, Las Vegas, Nevada
Nutrition Facts: 1 cup: 241 calories, 16g fat (3g saturated fat), 2mg cholesterol, 89mg sodium, 24g carbohydrate (17g sugars, 6g fiber), 3g protein. Diabetic Exchanges: 3 fat, 1 fruit, 1/2 starch.
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Bacon Salad

Total Time 25 min
Servings 10 servings
From the Recipe Creator: Everyone in my family loves this bacon and avocado salad—even the younger kids! I serve it at pretty much every get-together I've hosted, and at this point, the recipe's been shared too many times to count. —Noreen McCormick Danek, Cromwell, Connecticut
Nutrition Facts: 1-1/3 cups: 339 calories, 31g fat (7g saturated fat), 22mg cholesterol, 626mg sodium, 10g carbohydrate (4g sugars, 5g fiber), 9g protein.
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Shaved Fennel Salad

Total Time 15 min
Servings 8 servings
From the Recipe Creator: This salad tastes even more impressive than it looks. It has an incredible crunch thanks to the cucumbers, radishes and apples. And the finish of fennel fronds adds just the faintest hint of licorice flavor. —William Milton III, Clemson, South Carolina
Nutrition Facts: 3/4 cup: 55 calories, 4g fat (1g saturated fat), 0 cholesterol, 138mg sodium, 6g carbohydrate (4g sugars, 2g fiber), 1g protein. Diabetic Exchanges: 1 vegetable, 1 fat.
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Curried Quinoa Salad

Total Time 35 min
Servings 6 servings
From the Recipe Creator: Quinoa is such a fantastic salad base—it's full of protein, it adds a nutty flavor, and it's the perfect vehicle to soak up any kind of dressing. If you like a little more heat, add more cayenne or curry to the dressing. —Shannon Dobos, Calgary, Alberta
Nutrition Facts: 3/4 cup: 176 calories, 6g fat (1g saturated fat), 0 cholesterol, 320mg sodium, 25g carbohydrate (5g sugars, 3g fiber), 5g protein. Diabetic exchanges: 1-1/2 starch, 1 fat.
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Color It Ruby Salad

Total Time 20 min
Servings 12 servings
From the Recipe Creator: Just looking at this bright red salad cheers me up—and then I get to taste it! For garnish, sprinkle on fresh chives and mild white cheese. —Lorraine Caland, Shuniah, Ontario
Nutrition Facts: 1 cup: 98 calories, 6g fat (1g saturated fat), 0 cholesterol, 251mg sodium, 10g carbohydrate (7g sugars, 3g fiber), 1g protein. Diabetic Exchanges: 1 fat, 1/2 starch.
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White Bean Arugula Salad

Total Time 30 min
Servings 4 servings
From the Recipe Creator: My red, white and green salad is inspired by the Italian flag. Top it with shaved Parmesan. —Malia Estes, Allston, Massachusetts
Nutrition Facts: 1 cup: 340 calories, 16g fat (4g saturated fat), 23mg cholesterol, 915mg sodium, 33g carbohydrate (1g sugars, 9g fiber), 15g protein.

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Cornbread Salad

Total Time 30 min
Servings 16 servings
From the Recipe Creator: To feed a crowd, especially when I want to make a good impression, I make this eye-popping cornbread salad. It’s beautiful in a trifle bowl. I love it in summer, when we can make it with our own garden produce. —Debbie Johnson, Centertown, Missouri
Nutrition Facts: 3/4 cup: 367 calories, 23g fat (7g saturated fat), 46mg cholesterol, 607mg sodium, 29g carbohydrate (7g sugars, 4g fiber), 11g protein.

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Summertime Tomato Salad

Total Time 25 min
Servings 12 servings
From the Recipe Creator: My crazy good salad has cherry tomatoes, squash and blueberries together in one bowl. Then I layer on the flavor with fresh corn, red onion and mint. —Thomas Faglon, Somerset, New Jersey
Nutrition Facts: 3/4 cup: 95 calories, 5g fat (1g saturated fat), 0 cholesterol, 108mg sodium, 12g carbohydrate (6g sugars, 2g fiber), 2g protein. Diabetic Exchanges: 1 vegetable, 1 fat, 1/2 starch.
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Light Strawberry-Spinach Salad

Total Time 20 min
Servings 8 servings
From the Recipe Creator: This strawberry-spinach salad makes a wonderful light summer meal. All of the flavors and colors complement one another very nicely. Farmers here in Washington grow a lot of strawberries, and they're the sweetest ones I've ever tasted. I'm always looking for new and different ways to use them. —Perlene Hoekema, Lynden, Washington
Nutrition Facts: 3/4 cup: 127 calories, 10g fat (1g saturated fat), 0 cholesterol, 113mg sodium, 8g carbohydrate (4g sugars, 2g fiber), 2g protein. Diabetic exchanges: 2 fat, 1 vegetable.
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Watermelon Tomato Salad

Total Time 25 min
Servings 18 servings
From the Recipe Creator: Watermelon and tomatoes may seem an unlikely pair, but they team up to make a winning combination in this eye-catching salad. —Matthew Denton, Seattle, Washington
Nutrition Facts: 3/4 cup: 33 calories, 0 fat (0 saturated fat), 0 cholesterol, 7mg sodium, 10g carbohydrate (8g sugars, 1g fiber), 1g protein. Diabetic Exchanges: 1/2 fruit.
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Brussels Sprouts & Quinoa Salad

Total Time 35 min
Servings 6 servings
From the Recipe Creator: With Brussels sprouts for the green and cranberries for the red, I make a cheery Christmastime salad. Refreshing and versatile, it works with any kind of nut or dried fruit. —Cameron Stell, Los Angeles, California
Nutrition Facts: 2/3 cup: 286 calories, 15g fat (2g saturated fat), 0 cholesterol, 206mg sodium, 34g carbohydrate (8g sugars, 4g fiber), 7g protein. Diabetic Exchanges: 2 starch, 2 fat.
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Ramen-Veggie Chicken Salad

Total Time 40 min
Servings 2 servings
From the Recipe Creator: Like a salad with plenty of crunch? Then this refreshing recipe is sure to please. Toasted ramen noodles, almonds and sesame seeds provide the crunchy topping. The chicken makes it a main dish. —Linda Gearhart, Greensboro, North Carolina
Nutrition Facts: 1 each: 865 calories, 53g fat (11g saturated fat), 62mg cholesterol, 574mg sodium, 68g carbohydrate (32g sugars, 7g fiber), 29g protein.
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Spicy Beef Salad

Total Time 30 min
Servings 4 servings
From the Recipe Creator: This recipe was inspired by my love of spicy flavors and light, nutritious entrees. The pretty salad has an appealing variety of textures. I make it year-round because it's fast and easy to prepare after a long day at work. —Peggy Allen, Pasadena, California
Nutrition Facts: 1 cup: 152 calories, 5g fat (0 saturated fat), 45mg cholesterol, 171mg sodium, 11g carbohydrate (0 sugars, 0 fiber), 17g protein. Diabetic Exchanges: 2 lean meat, 2 vegetable.
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Black Eyed Pea Salad

Total Time 25 min
Servings 10 servings
From the Recipe Creator: My black-eyed pea salad reminds me of a Southern cooking class my husband and I took while visiting Savannah, Georgia. People go nuts for it at picnics and potlucks. —Danielle Lee, Charleston, South Carolina
Nutrition Facts: 3/4 cup: 130 calories, 6g fat (1g saturated fat), 0 cholesterol, 319mg sodium, 15g carbohydrate (3g sugars, 3g fiber), 5g protein. Diabetic exchanges: 1 starch, 1 fat.

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Authentic German Potato Salad

Total Time 50 min
Servings 8 servings
From the Recipe Creator: This authentic German potato salad recipe came from Speck’s Restaurant, which was a famous eating establishment in St. Louis from the 1920s through the ‘50s. I ate lunch there almost every day and always ordered the potato salad. When the owner learned I was getting married, he gave me the recipe as a wedding gift! —Violette Klevorn, Washington, Missouri
Nutrition Facts: 3/4 cup: 344 calories, 7g fat (2g saturated fat), 12mg cholesterol, 719mg sodium, 63g carbohydrate (34g sugars, 3g fiber), 6g protein.

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Spinach & Bacon Salad with Peaches

Total Time 25 min
Servings 8 servings (1-1/2 cups dressing)
From the Recipe Creator: Peaches and bacon? Oh, yeah. I made this family favorite for a big summer party. It was so easy to prep the parts separately, then toss it all together right before chow time. —Megan Riofski, Frankfort, Illinois
Nutrition Facts: 1-1/2 cups salad with 3 tablespoons dressing: 391 calories, 35g fat (6g saturated fat), 80mg cholesterol, 372mg sodium, 13g carbohydrate (10g sugars, 2g fiber), 8g protein.
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Balsamic Chicken Pasta Salad

Total Time 25 min
Servings 8 servings
From the Recipe Creator: I love all the colors and flavors of this quick and easy dish and serve it often in summer, to the delight of my guests! You can't beat the combination of Gorgonzola and bacon. Leftover grilled shrimp makes a tasty substitute for chicken. —Terry McCarty, Oro Grande, California
Nutrition Facts: 1-1/3 cup: 408 calories, 20g fat (5g saturated fat), 65mg cholesterol, 323mg sodium, 28g carbohydrate (7g sugars, 2g fiber), 28g protein.
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Spinach Salad with Tortellini & Roasted Onions

Total Time 40 min
Servings 6 servings
From the Recipe Creator: Spinach and tortellini go so well together, and this salad makes an easy meal with leftover cooked chicken. What really makes it special is the roasted onion that adds oomph to bottled salad dressing. —Robin Haas, Hyde Park, Massachusetts
Nutrition Facts: 2 cups: 448 calories, 22g fat (6g saturated fat), 59mg cholesterol, 887mg sodium, 33g carbohydrate (9g sugars, 3g fiber), 24g protein.
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Dill Garden Salad

Total Time 15 min
Servings 6 servings
From the Recipe Creator: I love to cut up whatever fresh vegetables I have on hand and toss them with this delicious dressing and fresh dill. This salad shows up on our table regularly during the summer. —Bethany Martin, Lewisburg, Pennsylvania
Nutrition Facts: 1 cup: 75 calories, 6g fat (1g saturated fat), 3mg cholesterol, 260mg sodium, 6g carbohydrate (4g sugars, 1g fiber), 1g protein. Diabetic Exchanges: 1 vegetable, 1 fat.
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Nectarine Chicken Salad

Total Time 15 min
Servings 4 servings
From the Recipe Creator: When guests are coming for lunch or dinner in the warm summer months, I like to serve this attractive, colorful salad. The dressing is refreshingly tart. A neighbor shared the recipe years ago and I've passed it on many times.
Nutrition Facts: 1-1/2 cups: 266 calories, 7g fat (1g saturated fat), 63mg cholesterol, 76mg sodium, 27g carbohydrate (21g sugars, 5g fiber), 26g protein. Diabetic Exchanges: 3 lean meat, 1-1/2 starch, 1 vegetable, 1 fat.
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Mexican Roasted Potato Salad

Total Time 45 min
Servings 10 servings
From the Recipe Creator: My husband is the No. 1 fan of this south-of-the-border potato salad. The leftovers make an awesome late-night snack, straight from the fridge. —Elisabeth Larsen, Pleasant Grove, Utah
Nutrition Facts: 3/4 cup: 334 calories, 17g fat (4g saturated fat), 5mg cholesterol, 588mg sodium, 39g carbohydrate (2g sugars, 6g fiber), 6g protein.
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Cherry Tomato Salad

Total Time 15 min
Servings 6 servings
From the Recipe Creator: This recipe evolved from a need to use the bumper crops of delicious cherry tomatoes we grow. It's one of my favorite cherry tomato recipes, especially at cookouts. —Sally Sibley, St. Augustine, Florida
Nutrition Facts: 3/4 cup: 103 calories, 10g fat (1g saturated fat), 0 cholesterol, 203mg sodium, 4g carbohydrate (3g sugars, 1g fiber), 1g protein. Diabetic Exchanges: 2 fat, 1 vegetable.
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Cashew-Chicken Rotini Salad

Total Time 30 min
Servings 12 servings
From the Recipe Creator: I’ve tried many chicken salad recipes over the years, but this is my very favorite. It’s fresh, fruity and refreshing, and the cashews add wonderful crunch. Every time I serve it at a potluck or picnic, I get rave reviews—and ( always come home with an empty bowl! —Kara Cook, Elk Ridge, Utah
Nutrition Facts: 1-1/3 cups: 661 calories, 37g fat (6g saturated fat), 44mg cholesterol, 451mg sodium, 59g carbohydrate (24g sugars, 4g fiber), 23g protein.
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Sesame, Sunflower and Carrot Salad

Total Time 15 min
Servings 8 servings
From the Recipe Creator: This is such a beautiful salad to serve because of the ingredients' harmonizing colors, and it's super healthy to eat. This versatile side salad goes with just about every main dish! —Jessica Gerschitz, Jericho, New York
Nutrition Facts: 1/2 cup: 283 calories, 21g fat (3g saturated fat), 3mg cholesterol, 335mg sodium, 22g carbohydrate (11g sugars, 5g fiber), 6g protein.
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Cran-Orange Couscous Salad

Total Time 40 min
Servings 12 servings
From the Recipe Creator: I often create salads for summer using a variety of healthy, filling grains. This version with tender couscous is amped up by the bright flavors of oranges, cranberries, basil and a touch of fennel. —Kristen Heigl, Staten Island, New York
Nutrition Facts: 3/4 cup: 403 calories, 16g fat (3g saturated fat), 12mg cholesterol, 335mg sodium, 57g carbohydrate (15g sugars, 5g fiber), 10g protein.
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Tomato, Avocado and Grilled Corn Salad

Total Time 30 min
Servings 8 servings
From the Recipe Creator: With ripe tomatoes, fresh basil and grilled corn, this bright salad tastes just like summertime! —Angela Spengler, Tampa, Florida
Nutrition Facts: 1 serving: 164 calories, 13g fat (2g saturated fat), 3mg cholesterol, 237mg sodium, 11g carbohydrate (4g sugars, 4g fiber), 3g protein. Diabetic Exchanges: 2 fat, 1 vegetable, 1/2 starch.

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Quinoa Salad

Total Time 30 min
Servings 6 cups
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 Recipes 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.

36/69

Thai-Style Cobb Salad

Total Time 15 min
Servings 6 servings (3/4 cup dressing)
From the Recipe Creator: This veggie salad is like a mix of Cobb salad and my favorite summer rolls. If you have leftover chicken, toss it in. —Elisabeth Larsen, Pleasant Grove, Utah
Nutrition Facts: 1 serving: 382 calories, 25g fat (5g saturated fat), 135mg cholesterol, 472mg sodium, 18g carbohydrate (10g sugars, 5g fiber), 23g protein.
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Jalapeno Popper Corn Salad

Total Time 40 min
Servings 8 servings
From the Recipe Creator: I created this recipe for a wedding I was catering, and it's a good thing I made buckets of it, because I couldn't stop eating it! This chilled creamy salad combines all the best flavors of jalapeno poppers with the delicate sweetness of fresh corn. —Amanda Miller, Hutchinson, Kansas
Nutrition Facts: 3/4 cup: 476 calories, 40g fat (14g saturated fat), 47mg cholesterol, 616mg sodium, 18g carbohydrate (7g sugars, 2g fiber), 14g protein.
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Heirloom Tomato Salad

Total Time 20 min
Servings 6 servings
From the Recipe Creator: This is a simple yet elegant dish that always pleases my guests. Not only is it tasty, but it is healthy, too. The more varied the colors of the tomatoes you choose, the prettier the salad will be. —Jess Apfe, Berkeley, California
Nutrition Facts: 2/3 cup: 75 calories, 5g fat (1g saturated fat), 0 cholesterol, 161mg sodium, 7g carbohydrate (4g sugars, 2g fiber), 1g protein. Diabetic Exchanges: 1 vegetable, 1 fat.
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Strawberry Chicken Salad

Total Time 45 min
Servings 4 servings plus 1 cup leftover dressing
From the Recipe Creator: Juicy berries, crisp sugar snap peas and crunchy pecans complement the lime-marinated chicken in this pretty salad. The homemade sweet-sour dressing is simply delicious. —Rebekah Radewahn, Wauwatosa, Wisconsin
Nutrition Facts: 1 salad: 479 calories, 35g fat (3g saturated fat), 47mg cholesterol, 167mg sodium, 23g carbohydrate (15g sugars, 5g fiber), 22g protein.
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Grilled Firecracker Potato Salad

Total Time 40 min
Servings 16 servings
From the Recipe Creator: I can eat potato salad like crazy. A little spice is nice, so I use cayenne and paprika in this grilled salad that comes with its own fireworks. —Ashley Armstrong, Kingsland, Georgia
Nutrition Facts: 1 cup: 265 calories, 20g fat (3g saturated fat), 77mg cholesterol, 398mg sodium, 16g carbohydrate (2g sugars, 2g fiber), 4g protein.
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BLT Chicken Salad

Total Time 20 min
Servings 8 servings
From the Recipe Creator: Featuring all the fun fixings for a BLT chicken sandwich, this salad is so lovable. I can prep the ingredients ahead of time and just throw it together at the last minute. Barbecue sauce in the dressing gives it unexpected flavor. Even picky eaters love my chicken salads. —Cindy Moore, Mooresville, North Carolina
Nutrition Facts: 1 serving: 281 calories, 19g fat (4g saturated fat), 112mg cholesterol, 324mg sodium, 5g carbohydrate (3g sugars, 2g fiber), 23g protein.
42/69

Special Sesame Chicken Salad

Total Time 30 min
Servings 22 servings
From the Recipe Creator: With its delicious mix of crunchy peanuts, tangy dried cranberries and mandarin oranges, this colorful Asian chicken salad is a definite crowd-pleaser. Water chestnuts and a teriyaki dressing give this main dish its Asian flare. —Carolee Ewell, Santaquin, Utah
Nutrition Facts: 1 cup: 302 calories, 16g fat (2g saturated fat), 11mg cholesterol, 358mg sodium, 32g carbohydrate (13g sugars, 3g fiber), 10g protein.
43/69

Almond Chicken Salad

Total Time 15 min
Servings 8 servings
From the Recipe Creator: My mother used to prepare this chicken salad with grapes and almonds for an evening meal during the hot summer months. It's my favorite of my mother's chicken salad recipes. You can also serve it as a delicious but quick luncheon or potluck dish. —Kathy Kittell, Lenexa, Kansas
Nutrition Facts: 3/4 cup: 351 calories, 23g fat (5g saturated fat), 152mg cholesterol, 540mg sodium, 10g carbohydrate (7g sugars, 2g fiber), 25g protein.
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Grandma’s Spinach Salad

Total Time 20 min
Servings 8 servings
From the Recipe Creator: With all its fresh ingredients, this pretty spinach salad was my grandma’s favorite. Even my little ones like it (but don’t tell them spinach is good for them)! —Shelley Riebel, Armada, Michigan
Nutrition Facts: 1-1/4 cups: 280 calories, 21g fat (3g saturated fat), 125mg cholesterol, 214mg sodium, 16g carbohydrate (14g sugars, 1g fiber), 9g protein.
45/69

Marinated Tomatoes

Total Time 10 min
Servings 8 servings
From the Recipe Creator: My niece introduced me to this colorful recipe some time ago. I now make it when I have buffets or large gatherings because it can be prepared hours ahead. This is a great way to use a bumper crop of tomatoes. —Myrtle Matthews, Marietta, Georgia
Nutrition Facts: about 2 pieces: 93 calories, 9g fat (1g saturated fat), 0 cholesterol, 4mg sodium, 4g carbohydrate (2g sugars, 1g fiber), 1g protein. Diabetic Exchanges: 2 fat, 1 vegetable.
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Chili Cornbread Salad

Total Time 40 min
Servings 15 servings
From the Recipe Creator: A co-worker brought this wonderful dish to a potluck several years ago. She had copies of the recipe next to the pan. Now I make it for get-togethers and also supply copies of the recipe. I never have any leftover salad or recipes. —Kelly Newsom, Jenks, Oklahoma
Nutrition Facts: 1 serving: 383 calories, 24g fat (8g saturated fat), 39mg cholesterol, 839mg sodium, 30g carbohydrate (9g sugars, 5g fiber), 12g protein.
47/69

Kale Slaw Spring Salad

Total Time 25 min
Servings 10 servings
From the Recipe Creator: My parents and in-laws are retired and like to spend winters in Florida. This tangy spring salad welcomes the snowbirds back for our Easter celebration! —Jennifer Gilbert, Brighton, Michigan
Nutrition Facts: 1-1/3 cups: 192 calories, 15g fat (3g saturated fat), 6mg cholesterol, 140mg sodium, 12g carbohydrate (7g sugars, 3g fiber), 4g protein. Diabetic Exchanges: 3 fat, 1 starch.

48/69

Frito Corn Salad

Total Time 10 min
Servings 10 servings
From the Recipe Creator: This Frito corn salad is always requested by friends and family! Super easy and great alongside just about any main course. Quick tip: Wait on adding Fritos until you're about to serve, as they tend to get soggy after a few hours. —Mandy McKinnon, North Canton, Ohio
Nutrition Facts: 3/4 cup: 463 calories, 35g fat (9g saturated fat), 28mg cholesterol, 789mg sodium, 25g carbohydrate (5g sugars, 3g fiber), 8g protein.

49/69

Green Bean Potato Salad

Total Time 35 min
Servings 10 servings
From the Recipe Creator: For family reunions, my mom would make everybody's favorite green bean and potato salad. Now I'm the one who brings it. —Connie Dicavoli, Shawnee, Kansas
Nutrition Facts: 3/4 cup: 183 calories, 11g fat (1g saturated fat), 0 cholesterol, 245mg sodium, 19g carbohydrate (2g sugars, 3g fiber), 3g protein. Diabetic Exchanges: 2-1/2 fat, 1 starch.

50/69

Grilled Southwestern Potato Salad

Total Time 1 hour
Servings 6 servings
From the Recipe Creator: This salad is perfect with a grilled steak for a Tex-Mex meal, and most of it can even be prepared out in the backyard. Poblanos and cayenne make it pop. —Johnna Johnson, Scottsdale, Arizona
Nutrition Facts: 3/4 cup: 229 calories, 11g fat (4g saturated fat), 14mg cholesterol, 301mg sodium, 28g carbohydrate (6g sugars, 3g fiber), 5g protein.
51/69

Tzatziki Potato Salad

Total Time 25 min
Servings 12 servings
From the Recipe Creator: My son has an egg allergy, so this potato salad is perfect for him. For extra color, add radish, apple and garlic dill pickles. —Cindy Romberg, Mississauga, Ontario
Nutrition Facts: 3/4 cup: 128 calories, 3g fat (2g saturated fat), 7mg cholesterol, 190mg sodium, 21g carbohydrate (3g sugars, 2g fiber), 4g protein. Diabetic exchanges: 1-1/2 starch, 1/2 fat.

52/69

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.

53/69

Radish Asparagus Salad

Total Time 25 min
Servings 6 servings
From the Recipe Creator: Lemon zest and mustard in the dressing add the perfect punch to crisp asparagus and crunchy radishes in this fresh spring salad. My family loves it! —Nancy Latulippe, Simcoe, Ontario
Nutrition Facts: 2/3 cup: 73 calories, 6g fat (1g saturated fat), 0 cholesterol, 28mg sodium, 5g carbohydrate (3g sugars, 1g fiber), 2g protein. Diabetic Exchanges: 1 vegetable, 1 fat.
54/69

Summer Salad

Total Time 50 min
Servings 10 servings
From the Recipe Creator: I came up with this recipe to show appreciation to all the teachers at my son’s school. The dish had to be as special as the teachers, who always go the extra mile for their students. I think this salad did the trick! It's hearty, earthy, sweet and loaded with nothing but good stuff. —Ramya Ramamurthy, Fremont, California
Nutrition Facts: 3/4 cup: 269 calories, 15g fat (2g saturated fat), 3mg cholesterol, 700mg sodium, 29g carbohydrate (7g sugars, 3g fiber), 7g protein. Diabetic Exchanges: 2 starch, 2 fat.
55/69

Twisted Eggs Benedict Salad

Total Time 40 min
Servings 8 servings
From the Recipe Creator: Salad for breakfast? Absolutely. You can prep everything except the dressing and chill it overnight. In the morning, dress the salad and poach the eggs. —Noelle Myers, Grand Forks, North Dakota
Nutrition Facts: 1 cup salad with 1 egg: 199 calories, 13g fat (3g saturated fat), 200mg cholesterol, 710mg sodium, 5g carbohydrate (3g sugars, 2g fiber), 14g protein. Diabetic Exchanges: 2 lean meat, 2 fat, 1 vegetable.
56/69

Tangerine Tossed Salad

Total Time 40 min
Servings 6 servings
From the Recipe Creator: My mother taught me how to cook when I was a young girl. The sweet tangerines and crunchy caramelized almonds make this one of my favorite recipes. —Helen Musenbrock, O'Fallon, Missouri
Nutrition Facts: 1 cup: 138 calories, 9g fat (1g saturated fat), 0 cholesterol, 105mg sodium, 14g carbohydrate (11g sugars, 3g fiber), 3g protein. Diabetic Exchanges: 2 fat, 1 vegetable, 1/2 starch.
57/69

Spinach Salad with Rhubarb Dressing

Total Time 20 min
Servings 6 servings
From the Recipe Creator: Spinach salad is excellent with this tangy topping, which really perks it up. A friend shared a similar salad dressing recipe with me and I modified it a bit. The rhubarb adds rosy color and mouthwatering flavor.—Twila Mitchell, Lindsborg, Kansas
Nutrition Facts: 1 cup: 423 calories, 35g fat (7g saturated fat), 49mg cholesterol, 454mg sodium, 21g carbohydrate (18g sugars, 2g fiber), 8g protein.
58/69

White Balsamic Blueberry, Corn and Feta Salad

Total Time 50 min
Servings 10 servings
From the Recipe Creator: I'm not typically a huge fan of summer corn, but when it comes to this sweet, salty, refreshing salad, I can't put my fork down. —Colleen Delawder, Herndon, Virginia
Nutrition Facts: 3/4 cup: 133 calories, 6g fat (1g saturated fat), 3mg cholesterol, 210mg sodium, 19g carbohydrate (8g sugars, 2g fiber), 4g protein. Diabetic Exchanges: 1 starch, 1 fat.
59/69

Khmer Pickled Vegetable Salad

Total Time 30 min
Servings 16 servings (3/4 cup each)
From the Recipe Creator: I grew up as a missionary kid in Cambodia, and most of my favorite foods have a Southeast Asian background. Locals love eating this pickled salad for breakfast, but I like it as a side for lunch or dinner, especially with chicken satay. —Hannah Heavener, Belton, Texas
Nutrition Facts: 3/4 cup: 99 calories, 0 fat (0 saturated fat), 0 cholesterol, 794mg sodium, 25g carbohydrate (22g sugars, 2g fiber), 1g protein.
60/69

Sesame Beef & Asparagus Salad

Total Time 30 min
Servings 6 servings
From the Recipe Creator: Cooking is one of my favorite hobbies—especially when it comes to experimenting with fresh ingredients like these. This meaty salad is wonderful at the start of asparagus season. —Tamara Steeb, Issaquah, Washington
Nutrition Facts: 1 cup: 160 calories, 7g fat (1g saturated fat), 42mg cholesterol, 350mg sodium, 5g carbohydrate (2g sugars, 2g fiber), 19g protein. Diabetic Exchanges: 2 lean meat, 1 vegetable, 1 fat.
61/69

Summer Chicken Macaroni Salad

Total Time 25 min
Servings 16 servings
From the Recipe Creator: For sunny, lazy days, I make a loaded macaroni salad that’s like three salads in one. The mix of fresh veggies, sweet peaches and crunchy pistachios is a surprisingly delicious combo. —Nancy Heishman, Las Vegas, Nevada
Nutrition Facts: 3/4 cup: 312 calories, 16g fat (5g saturated fat), 85mg cholesterol, 379mg sodium, 13g carbohydrate (5g sugars, 2g fiber), 29g protein.

62/69

Three Potato Salad

Total Time 40 min
Servings 15 servings
From the Recipe Creator: This pretty salad - made with white, red and sweet potatoes - tastes as good as it looks. The mild dill dressing enhances the tender spuds and onion, especially if you refrigerate it overnight. Even those who don't like sweet potatoes like this salad. -Nan Cairo, Greenwood, Delaware
Nutrition Facts: 3/4 cup: 171 calories, 12g fat (2g saturated fat), 5mg cholesterol, 241mg sodium, 15g carbohydrate (4g sugars, 1g fiber), 1g protein.

63/69

Barley Corn Salad

Total Time 15 min
Servings 6 servings
From the Recipe Creator: A terrific alternative to pasta salad, this colorful side dish adds refreshing herb flavor to corn, barley, and red and green peppers. Bring it to your next get-together and see how fast it disappears! —Mary Ann Kieffer of Lawrence, Kansas
Nutrition Facts: 2/3 cup: 156 calories, 5g fat (0 saturated fat), 0 cholesterol, 202mg sodium, 26g carbohydrate (2g sugars, 4g fiber), 3g protein. Diabetic Exchanges: 1-1/2 starch, 1 fat.
64/69

Lemon Cranberry Quinoa Salad

Total Time 30 min
Servings 8 servings
From the Recipe Creator: As the family cook, I appreciate how easy this is to throw together on a busy weeknight. Plus, this salad never gets boring. One of my favorite variations is to substitute diced fresh mango for the cranberries, cilantro for the parsley, and lime for the lemon juice and zest. —Mary Shenk, DeKalb, Illinois
Nutrition Facts: 3/4 cup: 218 calories, 11g fat (2g saturated fat), 0 cholesterol, 370mg sodium, 27g carbohydrate (8g sugars, 5g fiber), 5g protein. Diabetic Exchanges: 2 starch, 2 fat.
65/69

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.

66/69

Sweet Potato Salad

Total Time 50 min
Servings 6 servings
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.

67/69

Roasted Butternut Squash Panzanella

Total Time 1 hour 10 min
Servings 8 servings
From the Recipe Creator: Squash was a hard sell with my family until I paired it with pumpkin seeds, cranberries and horseradish. Now they love it! —Devon Delaney, Westport, Connecticut
Nutrition Facts: 1 cup: 407 calories, 20g fat (3g saturated fat), 0 cholesterol, 387mg sodium, 54g carbohydrate (19g sugars, 8g fiber), 9g protein.
68/69

Roquefort Pear Salad

Total Time 20 min
Servings 10 servings
From the Recipe Creator: Guests at a barbecue we hosted one summer brought this cool, refreshing salad. Now it's a mainstay at many of our gatherings year-round. The mingling of zesty tastes and textures instantly wakes up the taste buds. —Sherry Duval, Baltimore, Maryland
Nutrition Facts: 1-1/4 cups: 171 calories, 12g fat (3g saturated fat), 9mg cholesterol, 303mg sodium, 14g carbohydrate (8g sugars, 4g fiber), 4g protein. Diabetic Exchanges: 2-1/2 fat, 1 vegetable, 1/2 fruit.
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Grilled Apple Tossed Salad

Total Time 25 min
Servings 6 servings
From the Recipe Creator: The grilled apples in this salad combine so well with the blue cheese, walnuts and balsamic dressing. I like to serve it on pink Depression glass dessert plates from my great-grandmother. —Paul Soska, Toledo, Ohio
Nutrition Facts: 1 serving: 341 calories, 28g fat (5g saturated fat), 8mg cholesterol, 360mg sodium, 22g carbohydrate (16g sugars, 3g fiber), 6g protein.