From fresh and vibrant citrus bowls to hearty grain-based options, these gluten-free salads will fill you up for a light lunch or add a splash of color to your dinner sides.
40 Gluten-Free Salads You Can Add to Any Meal
Updated on Apr. 03, 2025
1/40
Cool Beans Salad
Skill Level
Easy
Total Time
20 min
Servings
6 servings
From the Recipe Creator:
This protein-filled dish could be served as a colorful side or a meatless entree. When you make it, double the recipe—because it will be gone in a flash! The basmati rice adds flavor and texture, and the dressing gives it a bit of a tang. —Janelle Lee, Appleton, Wisconsin
Nutrition Facts:
1-1/3 cups: 440 calories, 19g fat (3g saturated fat), 0 cholesterol, 659mg sodium, 58g carbohydrate (5g sugars, 8g fiber), 12g protein.
I love how this protein-packed dish is easy to whip up ahead of time. The flavors deepen as they marinate, and you can toast the basmati rice before cooking to add a hint of nuttiness. Pair this bean salad with gluten-free Mexican-inspired recipes for a well-rounded dinner.
2/40
Ribbon Salad with Orange Vinaigrette
Skill Level
Medium
Total Time
30 min
Servings
8 servings
From the Recipe Creator:
Zucchini, cucumbers and carrots are peeled into “ribbons” for this citrusy salad. We like to serve it for parties and special occasions. —Nancy Heishman, Las Vegas, Nevada
Nutrition Facts:
1-1/2 cups: 162 calories, 12g fat (1g saturated fat), 0 cholesterol, 240mg sodium, 14g carbohydrate (9g sugars, 2g fiber), 3g protein. Diabetic Exchanges: 2 fat, 1 vegetable, 1/2 starch.
Spiralized zucchini, cucumber and carrot ribbons add a sophisticated touch to this dish. The homemade orange vinaigrette offers a bright, tangy-sweet flavor with every bite. I like to add supremed blood oranges and grapefruit for a versatile flavor combination of sweet and sour.
3/40
Roasted Beet Salad
Skill Level
Medium
Total Time
1 hour 15 min
Servings
12 servings
From the Recipe Creator:
Beets, oranges and spinach sprinkled with goat cheese make a scrumptious new blend for a mixed green salad. The combination may seem unlikely, but I guarantee it will become a favorite. —Nancy Heishman, Las Vegas, Nevada
Nutrition Facts:
1 cup: 125 calories, 9g fat (2g saturated fat), 12mg cholesterol, 195mg sodium, 10g carbohydrate (6g sugars, 2g fiber), 4g protein. Diabetic Exchanges: 2 vegetable, 2 fat.
Tender and sweet roasted beets blend harmoniously with the tangy, citrusy vinaigrette here. The addition of fresh orange segments and delicately spiced tarragon really elevates the dish. If you’re prepping this salad to last for the week, store the dressing separately to prevent your salad from turning soggy and sad.
4/40
Salad with Avocado
Skill Level
Medium
Total Time
25 min
Servings
9 servings
From the Recipe Creator:
Tangy lime dressing is the perfect topper for this avocado salad. Toasted walnuts make for crunchy goodness, but try it with any kind of nut you like. —Ilia Kaku, North Richland Hills, Texas
Nutrition Facts:
1 cup: 130 calories, 12g fat (2g saturated fat), 1mg cholesterol, 57mg sodium, 7g carbohydrate (2g sugars, 3g fiber), 2g protein. Diabetic Exchanges: 2 fat, 1 vegetable.
This avocado salad stands out for its blend of flavorful textures despite its short ingredient list. The zesty lime dressing calls for sour cream, but you can swap in a tablespoon of plain Greek yogurt to keep the tang and add protein.
5/40
Green Salad with Shrimp and Wine Vinaigrette
Skill Level
Medium
Total Time
1 hour 20 min
Servings
5 servings
From the Recipe Creator:
This veggie and seafood salad is light and versatile—you can use whatever vegetables you prefer. —Cecilia Flowers, Nashville, North Carolina
Nutrition Facts:
2 cups: 277 calories, 12g fat (2g saturated fat), 79mg cholesterol, 446mg sodium, 27g carbohydrate (7g sugars, 11g fiber), 19g protein. Diabetic Exchanges: 2 starch, 2 lean meat, 2 fat.
This salad is always a hit at outdoor gatherings and brings the taste of summer to your table. Shrimp adds a refreshing boost of protein, while artichokes, asparagus, broccoli and cauliflower sprinkle in all sorts of vitamins and minerals to keep you energized all day.
6/40
Lemon Rice Salad
Skill Level
Medium
Total Time
25 min
Servings
16 servings
From the Recipe Creator:
This salad makes a refreshing side dish for a special occasion meal. I take it to holiday potluck suppers and other family gatherings. People enjoy the combination of flavors, and I like that it can be made ahead. —Margery Richmond, Lacombe, Alberta
Nutrition Facts:
3/4 cup: 247 calories, 16g fat (2g saturated fat), 0 cholesterol, 84mg sodium, 23g carbohydrate (1g sugars, 1g fiber), 3g protein.
An elegant side for a grilled dinner, this fluffy rice dish really absorbs the bright lemon flavor. My mom’s trick for a touch of smokiness is adding leftover turkey, chicken or pork bones to the rice while cooking.
7/40
Bacon Pear Salad with Parmesan Dressing
Skill Level
Easy
Total Time
15 min
Servings
6 servings
From the Recipe Creator:
This simple salad is an elegant side dish for any menu. With a blend of fresh pears and warm, comforting flavors, it’s perfect for special meals. —Rachel Lewis, Danville, Virginia
Nutrition Facts:
1 cup: 206 calories, 15g fat (5g saturated fat), 27mg cholesterol, 335mg sodium, 11g carbohydrate (6g sugars, 2g fiber), 7g protein.
In my opinion, you can’t go wrong with the comforting combination of crisp romaine, sweet pears and savory bacon, all tied together by a tangy Parmesan dressing. This recipe calls for pepper jack cheese, but you could try goat cheese or GF blue cheese for more funk.
8/40
Cherry Tomato Salad
Skill Level
Easy
Total Time
15 min
Servings
6 servings
From the Recipe Creator:
This recipe evolved from a need to use our bumper crops of delicious cherry tomatoes. It's one of my favorite cherry tomato recipes, especially for 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.
Herb oil and vinegar really complement the natural sweetness of the cherry tomatoes in this salad. Add Manchego cheese for a bold twist with sharp, peppery notes.
9/40
Broccoli Cranberry Salad
Skill Level
Medium
Total Time
25 min
Servings
10 servings
From the Recipe Creator:
Growing up, I never liked broccoli, but I'm hooked on this salad's light, sweet taste. It gives broccoli a whole new look and personality. —Jessica Conrey, Cedar Rapids, Iowa
Nutrition Facts:
3/4 cup: 121 calories, 7g fat (1g saturated fat), 2mg cholesterol, 233mg sodium, 14g carbohydrate (10g sugars, 3g fiber), 3g protein. Diabetic Exchanges: 1 vegetable, 1 fat, 1/2 starch.
If you grew up dreading broccoli, this dish is sure to change your mind in one bite! Fresh broccoli takes center stage, delivering a crisp, satisfying texture. I prefer blanching it instead of serving it raw since it’s easier to digest. For a heartier meal, add a meat or plant-based protein.
10/40
Company Fruit Salad
Skill Level
Easy
Total Time
20 min
Servings
20 servings
From the Recipe Creator:
We first tried a cream cheese fruit salad like this at a local deli. Since I couldn't get that recipe, I started mixing up different dressings until I hit on this one. Now I make this refreshing, delightful salad for every picnic and get-together. It can be a snack, side dish or dessert. —Connie Osterhout, Napoleon, Ohio
Nutrition Facts:
3/4 cup: 161 calories, 7g fat (2g saturated fat), 11mg cholesterol, 48mg sodium, 25g carbohydrate (22g sugars, 2g fiber), 1g protein.
You’re in good company with this delightful dessert salad, featuring fruits like pineapple, grapes and strawberries. Substitute a full-fat Greek yogurt for the mayonnaise if you want to include healthier fats and more protein.
11/40
Herby Pea Salad
Skill Level
Medium
Total Time
30 min
Servings
8 servings
From the Recipe Creator:
We love spring vegetables. One Mother's Day, I came up with this flavorful green salad that everyone enjoyed. You could increase the dressing and mix in some cooked small pasta, like acini de pepe, to make it a more robust salad. —Ann Sheehy, Lawrence, Massachusetts
Nutrition Facts:
3/4 cup: 129 calories, 7g fat (1g saturated fat), 0 cholesterol, 353mg sodium, 13g carbohydrate (6g sugars, 3g fiber), 4g protein. Diabetic Exchanges: 1-1/2 fat, 1 vegetable, 1/2 starch.
As the English say, “Eat your peas!”—or simply, enjoy your veggies. This monochromatic green salad incorporates a wonderful herby twist with fresh spring vegetables and uses up a bunch of those frozen peas you’ve been meaning to get rid of.
12/40
Three-Green Salad
Skill Level
Easy
Total Time
15 min
Servings
12 servings (about 3/4 cup dressing)
From the Recipe Creator:
For a crisp, refreshing side dish, this tasty salad can't be beat. It's the perfect salad to go with lasagna. —Gina Squires, Salem, Oregon
Nutrition Facts:
1 cup salad with 1 tablespoon dressing: 136 calories, 12g fat (2g saturated fat), 1mg cholesterol, 51mg sodium, 5g carbohydrate (2g sugars, 2g fiber), 2g protein. Diabetic Exchanges: 2 fat, 1 vegetable.
This three-green salad is a crunchy side dish that’s great for any occasion! Featuring a refreshing mix of fresh, raw veggies like cucumber, cauliflower and broccoli, the recipe pairs wonderfully with heavier dishes like gluten-free casseroles.
13/40
Chilled Beet Salad
Skill Level
Medium
Total Time
45 min
Servings
2 servings
From the Recipe Creator:
We enjoy fresh beets all summer long. This ruby red dish is an excellent change from the typical tossed salad, and it pairs well with any sandwich and entree. —Roberta Bozentka, Hamden, Connecticut
Nutrition Facts:
2/3 cup: 105 calories, 7g fat (1g saturated fat), 0 cholesterol, 340mg sodium, 10g carbohydrate (8g sugars, 1g fiber), 1g protein. Diabetic Exchanges: 1-1/2 fat, 1 vegetable.
Looking for the perfect side dish to complement grilled meats or sandwiches with a bit of crunch? This refreshing beet salad is a great match for BLTs or cucumber sandwiches (use gluten-free sandwich bread!). I prefer to use a mandoline for convenience and accuracy when slicing beets for a salad.
14/40
Strawberry Arugula Salad
Skill Level
Easy
Total Time
15 min
Servings
12 servings
From the Recipe Creator:
The combination of peppery arugula, sweet strawberries and robust feta cheese may sound unusual, but one bite will win you over. —Carala Horne, Meridian, Mississippi
Nutrition Facts:
3/4 cup: 106 calories, 9g fat (2g saturated fat), 3mg cholesterol, 88mg sodium, 4g carbohydrate (2g sugars, 1g fiber), 2g protein.
Sweet strawberries, peppery arugula, briny feta and slivered almonds hit all the flavors and textures you could want in a salad. Use spinach instead of arugula if you crave a milder flavor.
15/40
Cucumber Tomato Salad with Italian Dressing
Skill Level
Easy
Total Time
10 min
Servings
4 servings
From the Recipe Creator:
This yummy medley of vegetables is a cool complement to zesty dishes like fish, barbecued meats and poultry. —Florine Bruns, Fredericksburg, Texas
Nutrition Facts:
1/2 cup: 93 calories, 6g fat (1g saturated fat), 0 cholesterol, 257mg sodium, 9g carbohydrate (6g sugars, 2g fiber), 2g protein. Diabetic Exchanges: 1 vegetable, 1 fat.
This cucumber tomato salad makes a wonderful starter for any antipasto platter, offering a refreshing balance to rich cheeses and meats. The salad calls for an Italian dressing of your choice—this homemade Italian vinaigrette is a great gluten-free option.
16/40
12-Hour Salad
Skill Level
Easy
Total Time
20 min
Servings
12 servings
From the Recipe Creator:
This recipe was my mom's scrumptious scheme to get us kids to eat vegetables. She never had any trouble when she served this colorful crunchy salad. Mom thought this salad was a real bonus for the cook since it must be made the night before. —Dorothy Bowen, Thomasville, North Carolina
Nutrition Facts:
1 cup: 280 calories, 23g fat (7g saturated fat), 22mg cholesterol, 347mg sodium, 11g carbohydrate (6g sugars, 3g fiber), 8g protein.
If you’ve always wondered how to turn party-favorite taco dip into a healthier (and GF) salad, this is the recipe! With layers of fresh vegetables, crispy bacon and creamy dressing all topped with shredded cheddar, it’ll quickly become a weekday staple.
17/40
Green Bean Salad
Skill Level
Medium
Total Time
30 min
Servings
16 servings (3/4 cup each)
From the Recipe Creator:
Serve up those green beans in a whole new way—with a green bean salad recipe! The tangy flavors and crunch of these balsamic green beans complement any special meal or holiday potluck. —Megan Spencer, Farmington Hills, Michigan
Nutrition Facts:
3/4 cup: 77 calories, 5g fat (1g saturated fat), 4mg cholesterol, 112mg sodium, 7g carbohydrate (3g sugars, 3g fiber), 3g protein. Diabetic exchanges: 1 vegetable, 1 fat.
This springtime-inspired salad, featuring crisp green beans and sweet cherry tomatoes, is an ideal starter for any backyard barbecue. Elevate it to a classic French Nicoise salad by adding cooked potatoes, hard-boiled eggs and premium canned tuna—and pair it with a couple of bottles of your favorite wine or bubbly.
18/40
Peach Caprese Salad
Skill Level
Easy
Total Time
15 min
Servings
6 servings
From the Recipe Creator:
When you have beautiful, juicy summer produce, you want to let it shine. This refreshing peach Caprese salad is made with sweet peaches, juicy ripe tomatoes, earthy basil and buttery mozzarella—with just a drizzle of olive oil and a sprinkle of flaky salt for the ultimate seasonal side. —Julie Andrews, Rockford, Michigan
Nutrition Facts:
1 serving: 286 calories, 21g fat (11g saturated fat), 59mg cholesterol, 190mg sodium, 9g carbohydrate (8g sugars, 1g fiber), 14g protein.
This twist on the classic Caprese salad combines sweet, juicy peaches with ripe heirloom tomatoes, earthy basil and creamy mozzarella for a bright, summery burst of flavor. For the best taste, choose peaches at their peak and fresh heirloom tomatoes.
19/40
Grilled Corn Salad
Skill Level
Easy
Total Time
35 min
Servings
about 8 cups
From the Recipe Creator:
I absolutely love cilantro and add it to recipes whenever I can. I'm also a fan of corn on the cob, especially the flavor that grilling the corn brings out. This recipe was born from the love of these ingredients. —Misty Tudor, Ajax, Ontario
Nutrition Facts:
3/4 cup: 149 calories, 9g fat (2g saturated fat), 3mg cholesterol, 176mg sodium, 16g carbohydrate (6g sugars, 3g fiber), 4g protein.
The secret to this salad’s savory flavor is grilling the corn until it’s lightly charred and tender. You’ll want to save this one as a side dish for summer gatherings. It combines Cotija cheese, grilled corn, onions and lime with a zesty dressing for a mess-free take on Mexican street corn.
20/40
Tarragon Asparagus Salad
Skill Level
Easy
Total Time
20 min
Servings
4 servings
From the Recipe Creator:
I love asparagus, and I love it even more when drizzled with my light, lemony vinaigrette dressing with a touch of tarragon. It's perfect as a side for fresh spring meals. —Linda Lace, Winter Park, Florida
Nutrition Facts:
1 serving: 77 calories, 7g fat (1g saturated fat), 0 cholesterol, 387mg sodium, 3g carbohydrate (1g sugars, 1g fiber), 2g protein. Diabetic Exchanges: 1-1/2 fat, 1 vegetable.
This refreshing salad, combining a lemony vinaigrette with tender asparagus, is accented by a touch of tarragon. Blanch the asparagus until tender-crisp and then toss it with the vinaigrette. Refrigerate it for at least an hour to give the flavors time to meld.
21/40
Apple Feta Salad
Skill Level
Medium
Total Time
30 min
Servings
10 servings
From the Recipe Creator:
A friend of mine shared this recipe with me after I raved about the delightful salad at dinner. I have served it for years now, and no matter where I take it, I have to bring along copies of the recipe to hand out. —Marlene Clark, Apple Valley, California
Nutrition Facts:
1 cup: 191 calories, 17g fat (4g saturated fat), 9mg cholesterol, 127mg sodium, 8g carbohydrate (5g sugars, 2g fiber), 3g protein.
A combination of tart green and red apples, salty feta and toasted walnuts makes this a lovely salad for fall and winter meals. When I’m looking for extra crunch, I top it with roasted chickpeas.
22/40
Grandma’s Spinach Salad
Skill Level
Easy
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.
Grandma’s spinach salad uses a tangy, aromatic celery seed vinaigrette that ties together the hearty ingredients of hard-boiled eggs, spinach and fresh mushrooms. For a plant-based alternative, I replace the bacon with carrot bacon.
23/40
Rainbow Fruit Salad
Skill Level
Easy
Total Time
20 min
Servings
20 servings
From the Recipe Creator:
When my children were young, I would often dress up fresh fruit in this easy salad. Decades later, my grandchildren and great-grandchildren still love digging in to the fruity layers. The salad goes well with barbecued meats or cold sandwiches. —Jonnie Adams Sisler, Stevensville, Montana
Nutrition Facts:
3/4 cup: 123 calories, 7g fat (5g saturated fat), 22mg cholesterol, 31mg sodium, 14g carbohydrate (10g sugars, 2g fiber), 1g protein.
Fill your plate with all the colors of the rainbow, minus the pot of gold! Making this salad is guaranteed fun, plus it’s a colorful way to meet your nutrient needs. Kids will love digging into each sweet, juicy layer of berries, banana, watermelon and pineapple.
24/40
Spinach and Beet Salad
Skill Level
Medium
Total Time
45 min
Servings
10 servings
From the Recipe Creator:
Here's a super easy salad that looks and tastes festive for the wonderful Christmas season but is also fantastic all year round. Vinaigrette dressing coats the greens nicely. —Nancy Latulippe, Simcoe, Ontario
Nutrition Facts:
3/4 cup: 113 calories, 10g fat (2g saturated fat), 4mg cholesterol, 128mg sodium, 5g carbohydrate (3g sugars, 1g fiber), 2g protein.
Hearty spinach makes the best bed for earthy beets and creamy goat cheese. Though canned beets are convenient, we recommend using fresh beets for the best taste in this elegant salad.
25/40
Edamame Corn Carrot Salad
Skill Level
Medium
Total Time
25 min
Servings
8 servings
From the Recipe Creator:
I came up with this easy salad while brainstorming light, protein-filled recipes. My vegetarian and vegan friends are especially big fans. —Maiah Miller, Monterey, California
Nutrition Facts:
2/3 cup: 111 calories, 5g fat (0 saturated fat), 0 cholesterol, 135mg sodium, 14g carbohydrate (4g sugars, 3g fiber), 5g protein. Diabetic Exchanges: 1 starch, 1/2 fat.
A refreshing mix of slightly al dente edamame, crisp carrots and sweet corn all tossed in a bright vinaigrette with rice vinegar and lemon juice reminds me of a simplified take on a Thai salad. And don’t worry about prep time—this recipes calls for frozen shelled edamame, saving you time from shelling a whole bag yourself.
26/40
Blueberry Salad
Skill Level
Easy
Total Time
15 min
Servings
8 servings
From the Recipe Creator:
Blueberries are a fun surprise in this salad. I received the recipe from a co-worker's wife, and it's become one of my favorites. —Heidi Gilleland, Lees Summit, Missouri
Nutrition Facts:
1 serving: 254 calories, 24g fat (5g saturated fat), 13mg cholesterol, 407mg sodium, 6g carbohydrate (3g sugars, 2g fiber), 6g protein.
When you’ve got a pint of blueberries you’re afraid might go bad soon, use them up in this summery salad. The raspberry vinegar enhances the berry-forward flavor, while the blue cheese adds savory richness. Toasting pecans takes about 10 minutes, but you can do that part ahead of time and store them in the fridge for about two weeks.
27/40
Shrimp Cobb Salad
Skill Level
Medium
Total Time
30 min
Servings
2 servings
From the Recipe Creator:
This salad is both healthy and delicious. I often use a grill pan, but you can simply saute too. Use any greens you like—it’s a versatile salad. —Nicholas Monfre, Hudson, Florida
Nutrition Facts:
1 serving: 726 calories, 59g fat (12g saturated fat), 349mg cholesterol, 1392mg sodium, 16g carbohydrate (3g sugars, 8g fiber), 36g protein.
Served on a bed of greens and topped with hard-boiled eggs, red onion and tomato, this salad offers a delightful twist on a classic with vibrant protein-packed ingredients. Use ready-to-cook frozen shrimp, or buy them fresh at the market and peel and devein the shrimp yourself.
28/40
Watermelon Mint Salad
Skill Level
Easy
Total Time
20 min
Servings
8 servings
From the Recipe Creator:
I invented this refreshing fruit salad one sultry afternoon while my friends were gathered around my pool. It was quick to prepare and disappeared from their plates even quicker. The kids loved it too! —Antoinette DuBeck, Huntingdon Valley, Pennsylvania
Nutrition Facts:
3/4 cup: 56 calories, 2g fat (0 saturated fat), 0 cholesterol, 2mg sodium, 9g carbohydrate (9g sugars, 1g fiber), 1g protein. Diabetic Exchanges: 1/2 fruit.
You’re going to want to serve this gluten-free fruit salad all grilling season! A refreshing addition to any summer spread, this salad includes juicy watermelon and fresh mint that are complemented by a hint of lemon juice. If you can find yuzu at your local grocery store, substitute yuzu juice for the lemon juice to get a more elevated citrus flavor.
29/40
Kale Salad
Skill Level
Easy
Total Time
15 min
Servings
8 servings
From the Recipe Creator:
I love making meals that wow everyone. The flavor and nutrition in this kale salad set it apart from other 30-minute creations. —Gina Myers, Spokane, Washington
Nutrition Facts:
1-1/4 cups: 113 calories, 9g fat (2g saturated fat), 2mg cholesterol, 381mg sodium, 6g carbohydrate (2g sugars, 1g fiber), 4g protein. Diabetic Exchanges: 2 fat, 1/2 starch.
Salads don’t always have to include romaine or spinach. Kale salads, especially ones like this that include crisp apple, crumbled feta and crunchy pumpkin seeds, offer lots of nutrients. Because the leaves of kale can be so stiff and less appealing to eat, massage the leaves with a bit of olive oil until they become dark and softly wilted.
30/40
Ravishing Radish Salad
Skill Level
Medium
Total Time
30 min
Servings
6 servings
From the Recipe Creator:
Showcase radishes in all their glory with a fresh, crunchy salad. Herbs and fennel take it up another notch. —Maggie Ruddy, Altoona, Iowa
Nutrition Facts:
2/3 cup: 177 calories, 15g fat (2g saturated fat), 0 cholesterol, 408mg sodium, 10g carbohydrate (7g sugars, 2g fiber), 2g protein. Diabetic Exchanges: 3 fat, 1 vegetable.
Celebrate the crispness of radishes in this fresh, vibrant salad enhanced with fennel and aromatic herbs like dill and basil. Tossed in a sweet and tangy honey vinaigrette, it’s a wonderful gluten-free accompaniment to barbecue dinners.
31/40
Nicoise Salad
Skill Level
Medium
Total Time
40 min
Servings
2 servings
From the Recipe Creator:
This garden-fresh salad is a feast for the eyes as well as the palate. Add some crusty bread and you have a mouthwatering meal. —Marla Fogderud, Mason, Michigan
Nutrition Facts:
1 salad: 613 calories, 49g fat (8g saturated fat), 242mg cholesterol, 886mg sodium, 18g carbohydrate (3g sugars, 3g fiber), 26g protein.
Originating from Nice, France, the Nicoise salad showcases fresh market ingredients in a composed style, with tomatoes, boiled potatoes, green beans and hard-boiled eggs arranged atop Bibb lettuce. Tuna complements the vibrant vegetables, and the addition of brine-cured Nicoise olives brings a savory, essential touch to the dish.
32/40
Wendy's Apple Pomegranate Salad
Skill Level
Easy
Total Time
20 min
Servings
8 servings
From the Recipe Creator:
My grandparents grew pomegranates, pecans and walnuts and would send us some each year. Some of my best memories are the days I used to spend with my grandmother learning how to cook with her. Whenever I make this, it's like having lunch with my grandmother again. —Wendy Ball, Battle Creek, Michigan
Nutrition Facts:
1 cup: 165 calories, 13g fat (2g saturated fat), 4mg cholesterol, 163mg sodium, 10g carbohydrate (8g sugars, 2g fiber), 3g protein. Diabetic Exchanges: 2-1/2 fat, 1 vegetable.
Buy a bag of pomegranate arils or remove pomegranate seeds from a fresh fruit if you have the patience. This recipe calls for white wine vinegar, but you can use other types of vinegar depending on what’s in your pantry. The best swaps would be apple cider vinegar or champagne vinegar.
33/40
Lentil Tabbouleh
Skill Level
Easy
Total Time
20 min
Servings
8 servings
From the Recipe Creator:
Tabbouleh is a refreshingly delicious Middle Eastern staple starring fresh mint and parsley, along with cucumbers, tomatoes, olive oil, lemon juice and garlic. The traditional recipe starts with bulgur wheat, but our take uses protein-packed lentils. —Taste Recipes Test Kitchen, Milwaukee, Wisconsin
Nutrition Facts:
3/4 cup: 164 calories, 7g fat (1g saturated fat), 0 cholesterol, 236mg sodium, 19g carbohydrate (2g sugars, 4g fiber), 7g protein.
Traditionally, this Middle Eastern favorite includes bulgur, but this recipe swaps in lentils to create a gluten-free version. Chopped mint adds a refreshing touch, while quinoa doubles the protein for a heartier, more complete dish.
34/40
Roasted Chickpea Salad
Skill Level
Easy
Total Time
1 hour
Servings
4 servings
From the Recipe Creator:
Roasting canned chickpeas gives them a nutty, nuanced flavor that adds depth to this simple dish. It's loaded with vibrant veggies and tossed with a homemade vinaigrette. This salad also travels well, making it an ideal on-the-go lunch. —Taste Recipes Test Kitchen, Milwaukee, Wisconsin
Nutrition Facts:
1-1/2 cups: 405 calories, 30g fat (5g saturated fat), 8mg cholesterol, 615mg sodium, 25g carbohydrate (2g sugars, 8g fiber), 10g protein.
This roasted chickpea salad combines seasoned chickpeas with fresh kale, creamy avocado and a homemade vinaigrette—a nutritious choice for lunch or dinner. For the freshest tasting salad, use a block of feta that you’ve crumbled yourself rather than a precrumbled container of the salty cheese.
35/40
Roquefort Pear Salad
Skill Level
Easy
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.
Because this recipe doesn’t call for a specific type of leafy green, turn to it when you need to use up a bag of mixed greens. Tangy Roquefort cheese is the ultimate partner to mildly sweet pears, and toasted almonds will counter the soft toppings with a good crunch.
36/40
Green Bean Potato Salad
Skill Level
Easy
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.
Vinegar, Dijon mustard and fresh herbs elevate this filling potato salad into something far nicer than a simple barbecue side. Pair it with grilled steaks or chicken breasts for an upscale patio dinner.
37/40
Watermelon and Spinach Salad
Skill Level
Medium
Total Time
30 min
Servings
8 servings
From the Recipe Creator:
Summer's the perfect time to toss up this watermelon salad. You'd never expect it, but spinach is awesome here. Eat it and feel cool on even the hottest days. —Marjorie Au, Honolulu, Hawaii
Nutrition Facts:
1 cup: 84 calories, 4g fat (0 saturated fat), 0 cholesterol, 288mg sodium, 13g carbohydrate (10g sugars, 1g fiber), 1g protein. Diabetic Exchanges: 1 vegetable, 1 fat, 1/2 fruit.
The juicy sweetness of watermelon complements the earthy spinach, while toasted nuts and creamy cheese add a satisfying crunch and richness. With fresh cantaloupe and English cucumber in the mix, you’re going to want to munch on this while poolside.
38/40
Onion Orange Salad
Skill Level
Easy
Total Time
15 min
Servings
8 servings
From the Recipe Creator:
People always enjoy the bold flavors in this delightful salad. It’s both delicious and beautiful. —Zita Wilensky, North Miami Beach, Florida
Nutrition Facts:
1 serving: 162 calories, 13g fat (3g saturated fat), 6mg cholesterol, 216mg sodium, 8g carbohydrate (6g sugars, 2g fiber), 4g protein. Diabetic Exchanges: 2-1/2 fat, 1 vegetable, 1/2 starch.
Sharp red onions are a surprise pairing with sweet oranges, but the punchy flavors will have you scooping seconds onto your plate. Top this bed of greens with grilled salmon for a protein filler.
39/40
Caprese Salad
Skill Level
Easy
Total Time
15 min
Servings
4 servings
From the Recipe Creator:
My husband and I love Caprese salad, but not the high prices we pay for it in restaurants. Here we created our own version that tastes incredibly close to, if not better than, any restaurant version we've tried. —Melissa Pearson, Sandy, Utah
Nutrition Facts:
1 serving: 256 calories, 19g fat (9g saturated fat), 45mg cholesterol, 161mg sodium, 8g carbohydrate (6g sugars, 2g fiber), 11g protein.
With a vibrant mix of fresh mozzarella, heirloom tomatoes, and basil from your backyard or the farmers market, this dish brings the taste of a garden party to your plate. Add a dash of ground mustard for a subtle bite.
40/40
Hawaiian Salad
Skill Level
Easy
Total Time
10 min
Servings
6 servings
From the Recipe Creator:
To add a refreshing spark to any meal, try this tempting salad with tropical flair. A few simple ingredients are easily combined to make a memorable salad. We always empty the bowl. —Lisa Andis, Morristown, Indiana
Nutrition Facts:
1 cup: 237 calories, 20g fat (6g saturated fat), 27mg cholesterol, 228mg sodium, 9g carbohydrate (7g sugars, 1g fiber), 5g protein.
This recipe turns the sweet and savory flavors reminiscent of Hawaiian pizza into a crisp, gluten-free salad. Tossed in a creamy dressing of mayonnaise, sugar and a splash of pineapple juice, the salad should be the side dish to a beautiful roast pork.
Gluten-Free Salads FAQ
Are all salads gluten-free?
A variety of salads feature naturally gluten-free ingredients, such as fruits, vegetables and proteins; however, not all salads are gluten-free. Some may contain gluten through items such as pasta, croutons or certain dressings. To ensure a salad is gluten-free, check all ingredients, specifically those in store-bought dressings.
What salad dressings are gluten-free?
Vinaigrettes made with olive oil, vinegar and mustard are typically GF. However, some store-bought dressings may contain gluten through thickeners or additives. Always check labels before purchasing. When in doubt, I recommend making your own dressing at home to ensure it’s gluten-free. You might even find salad dressing so easy to make that you stop buying store-bought altogether!
What protein can you add to gluten-free salads?
There are several protein options to serve with or on top of gluten-free salads: grilled chicken, shrimp or salmon are some of the most common. Tinned fish, such as oysters or tuna, add a really nice cured flavor profile. A few plant-based options, like quinoa, tempeh, tofu and lentils, also work well!
