17 Inflammation-Fighting Salads Perfect for Spring
Spring brings fresh produce and lighter meals that help reduce inflammation naturally. These vibrant salads pack anti-inflammatory ingredients like leafy greens, colorful vegetables, and healthy fats.
Each recipe combines nutrient-dense ingredients that taste amazing while supporting your body’s natural healing processes throughout the season.
01. Homemade Green Goddess Cobb Salad
Crispy chicken meets creamy avocado dressing in this restaurant-style salad. The Dijon-seasoned chicken pairs perfectly with fresh herbs and vegetables.
Ingredients: 2 boneless skinless chicken breasts, 2 tablespoons Dijon mustard, 6 cups mixed greens, 4 hard-boiled eggs, 1 avocado, 4 strips bacon, 1 cup cherry tomatoes, ½ cup blue cheese crumbles, ¼ cup fresh chives, 2 tablespoons fresh dill, ⅓ cup Greek yogurt, 2 tablespoons lemon juice, 1 garlic clove, salt and pepper.
How To Make Homemade Green Goddess Cobb Salad
1. Season chicken breasts with salt and pepper, then coat both sides with Dijon mustard. Heat a large skillet over medium-high heat and cook chicken for 6-7 minutes per side until golden brown and internal temperature reaches 165°F.
2. While chicken cooks, prepare the green goddess dressing by blending Greek yogurt, lemon juice, minced garlic, chives, dill, salt, and pepper until smooth and creamy. Adjust seasoning to taste.
3. Cook bacon until crispy, then crumble into bite-sized pieces. Slice hard-boiled eggs, dice avocado, and halve cherry tomatoes for easy assembly.
4. Arrange mixed greens on serving plates and top with sliced chicken, eggs, avocado, tomatoes, bacon, and blue cheese. Drizzle with green goddess dressing before serving.
02. Creamy Avocado Tuna Spinach Bowl
Fresh spinach gets topped with protein-rich tuna and creamy avocado. Crunchy sunflower seeds add the perfect finishing touch to this nutritious meal.
Ingredients: 6 cups fresh baby spinach, 2 cans albacore tuna in water, 2 ripe avocados, ¼ cup sunflower seeds, 2 tablespoons olive oil, 1 tablespoon lemon juice, 1 tablespoon red wine vinegar, 1 teaspoon Dijon mustard, salt and pepper to taste.
How To Make Creamy Avocado Tuna Spinach Bowl
1. Drain tuna completely and flake into bite-sized pieces using a fork. Season with salt, pepper, and a squeeze of lemon juice for extra freshness and flavor.
2. Cut avocados in half, remove pits, and slice into thin crescents. Immediately toss with a little lemon juice to prevent browning and maintain that beautiful green color.
3. Whisk together olive oil, remaining lemon juice, red wine vinegar, and Dijon mustard until emulsified. Season the dressing with salt and pepper to taste.
4. Arrange spinach in serving bowls and top with flaked tuna and avocado slices. Sprinkle sunflower seeds over everything and drizzle with the tangy dressing just before serving.
03. Smoky Grilled Caesar Salad
Grilling transforms ordinary romaine into something spectacular with smoky char marks. The caramelized lemon adds sweetness that balances the classic Caesar flavors perfectly.
Ingredients: 3 romaine hearts, 2 lemons halved, ¼ cup olive oil, 3 garlic cloves minced, 2 tablespoons mayonnaise, 1 tablespoon Dijon mustard, 1 tablespoon Worcestershire sauce, ½ cup grated Parmesan cheese, ¼ cup breadcrumbs, salt and black pepper.
How To Make Smoky Grilled Caesar Salad
1. Preheat your grill to medium-high heat and clean the grates thoroughly. Cut romaine hearts in half lengthwise, keeping the core intact so the leaves stay together during grilling.
2. Brush romaine halves and lemon halves with olive oil, then season with salt and pepper. The oil helps prevent sticking and promotes beautiful grill marks.
3. Make Caesar dressing by whisking together minced garlic, mayonnaise, Dijon mustard, Worcestershire sauce, and half the Parmesan cheese until smooth and creamy.
4. Grill romaine cut-side down for 2-3 minutes until charred and slightly wilted. Grill lemon halves cut-side down for 3-4 minutes until caramelized and fragrant.
5. Arrange grilled romaine on plates, drizzle with Caesar dressing, and top with remaining Parmesan and breadcrumbs. Squeeze the grilled lemon over everything for that perfect smoky citrus finish.
04. Air-Fried Artichoke Salad with Lemon-Dill Dressing
Crispy tempura artichokes replace traditional croutons in this innovative salad. Shaved asparagus ribbons add elegant texture and fresh spring flavor throughout.
Ingredients: 1 cup all-purpose flour, 1 cup cold sparkling water, 1 can artichoke hearts, 4 cups mixed greens, 6 asparagus spears, ¼ cup olive oil, 2 tablespoons lemon juice, 1 tablespoon fresh dill, 1 teaspoon honey, salt and pepper.
How To Make Air-Fried Artichoke Salad with Lemon-Dill Dressing
1. Whisk flour and cold sparkling water together until just combined for a light tempura batter. Don’t overmix – a few lumps are perfectly fine and will create better texture.
2. Drain artichoke hearts and pat completely dry with paper towels. Dip each piece in tempura batter, allowing excess to drip off before placing in the air fryer basket.
3. Air fry artichokes at 375°F for 8-10 minutes, shaking the basket halfway through, until golden brown and crispy on all sides.
4. Use a vegetable peeler to create long, thin ribbons from asparagus stalks by running the peeler from tip to base in smooth, continuous strokes.
5. Whisk olive oil, lemon juice, chopped dill, honey, salt, and pepper for the dressing. Toss mixed greens and asparagus ribbons with dressing, then top with warm crispy artichokes.
05. Crispy Chickpea Salad with Tahini Dressing
Air-fried chickpeas become irresistibly crunchy protein bites over fresh greens. The nutty tahini dressing brings Middle Eastern flavors that complement the crispy texture beautifully.
Ingredients: 2 cans chickpeas, 2 tablespoons olive oil, 1 teaspoon cumin, 6 cups mixed greens, 3 tablespoons tahini, 2 tablespoons lemon juice, 1 garlic clove minced, 1 tablespoon water, 1 teaspoon maple syrup, salt and pepper.
How To Make Crispy Chickpea Salad with Tahini Dressing
1. Drain and rinse chickpeas thoroughly, then pat completely dry with paper towels. Removing excess moisture is crucial for achieving maximum crispiness in the air fryer.
2. Toss dried chickpeas with olive oil, cumin, salt, and pepper until evenly coated. Make sure every chickpea gets seasoned for consistent flavor throughout.
3. Air fry chickpeas at 400°F for 12-15 minutes, shaking the basket every 5 minutes, until deeply golden and crunchy. They should sound hollow when you tap them.
4. Whisk tahini, lemon juice, minced garlic, water, maple syrup, salt, and pepper until smooth. Add more water if needed to reach your desired consistency.
5. Arrange mixed greens on serving plates and drizzle with tahini dressing. Top with warm crispy chickpeas and serve immediately while the chickpeas maintain their crunch.
06. Fresh Strawberry Basil Quinoa Bowl
Sweet strawberries and fragrant basil create an unexpected flavor combination over fluffy quinoa. This kid-friendly recipe proves healthy eating can be delicious and creative.
Ingredients: 1 cup quinoa, 2 cups vegetable broth, 2 cups fresh strawberries, ¼ cup fresh basil leaves, 3 tablespoons balsamic vinegar, 2 tablespoons olive oil, 1 tablespoon honey, ¼ cup toasted pine nuts, salt and pepper.
How To Make Fresh Strawberry Basil Quinoa Bowl
1. Rinse quinoa under cold water until the water runs clear, then combine with vegetable broth in a medium saucepan. Bring to a boil, reduce heat, and simmer covered for 15 minutes.
2. Remove quinoa from heat and let stand 5 minutes, then fluff with a fork. The grains should be tender and have absorbed all the liquid completely.
3. Hull and slice strawberries into bite-sized pieces, then stack basil leaves and cut into thin ribbons using a sharp knife for the prettiest presentation.
4. Whisk together balsamic vinegar, olive oil, honey, salt, and pepper to create a sweet and tangy dressing that complements both the fruit and herbs.
5. Combine cooled quinoa with sliced strawberries and basil ribbons. Drizzle with dressing, toss gently, and top with toasted pine nuts for added crunch and richness.
07. Kale Brussels Sprouts Salad with Avocado Caesar
Massaged kale meets shaved Brussels sprouts in this nutrient-dense salad. Brown butter breadcrumbs add nutty richness that elevates every single bite.
Ingredients: 4 cups lacinato kale, 2 cups Brussels sprouts, 1 ripe avocado, 2 tablespoons lemon juice, 1 garlic clove, 2 tablespoons olive oil, ¼ cup grated Parmesan, ½ cup breadcrumbs, 2 tablespoons butter, salt and pepper.
How To Make Kale Brussels Sprouts Salad with Avocado Caesar
1. Remove thick stems from kale and chop leaves into bite-sized pieces. Massage with a pinch of salt and olive oil for 2-3 minutes until leaves soften and turn bright green.
2. Trim Brussels sprouts and use a sharp knife or mandoline to shave them into thin, delicate slices. The thinner the better for easy eating and better flavor distribution.
3. Make avocado Caesar by blending ripe avocado, lemon juice, minced garlic, olive oil, Parmesan, salt, and pepper until completely smooth and creamy.
4. Heat butter in a small skillet over medium heat until it turns golden brown and smells nutty. Add breadcrumbs and toast until crispy and fragrant, about 3-4 minutes.
5. Combine massaged kale with shaved Brussels sprouts and toss with avocado Caesar dressing. Top with warm brown butter breadcrumbs and serve immediately for best texture.
08. Summer Strawberry Spinach Salad
Juicy strawberries and creamy avocado transform simple spinach into something special. Crunchy walnuts provide healthy fats and satisfying texture in every forkful.
Ingredients: 6 cups baby spinach, 2 cups fresh strawberries, 1 large avocado, ½ cup toasted walnuts, ¼ red onion, 3 tablespoons balsamic vinegar, 2 tablespoons olive oil, 1 teaspoon Dijon mustard, 1 teaspoon honey, salt and pepper.
How To Make Summer Strawberry Spinach Salad
1. Hull strawberries and slice into quarters for the perfect bite-sized pieces. Choose berries that are bright red and fragrant for the sweetest flavor and best texture.
2. Dice avocado just before serving to prevent browning, and slice red onion paper-thin using a sharp knife or mandoline for the mildest flavor.
3. Toast walnuts in a dry skillet over medium heat for 3-4 minutes until fragrant and lightly golden. Let them cool completely before adding to the salad.
4. Whisk balsamic vinegar, olive oil, Dijon mustard, honey, salt, and pepper until the dressing is well emulsified and slightly thickened.
5. Arrange spinach on serving plates and top with strawberries, avocado, red onion, and toasted walnuts. Drizzle with balsamic dressing and serve immediately while everything is fresh.
09. Herb-Crusted Chicken Cobb Salad
Fresh herbs transform ordinary chicken into something extraordinary over crisp kale. Strawberries and feta cheese create a colorful, flavorful twist on the classic Cobb.
Ingredients: 2 chicken breasts, 2 tablespoons fresh herbs, 4 cups chopped kale, 1 cup strawberries, ½ cup crumbled feta cheese, 4 strips bacon, 2 hard-boiled eggs, 3 tablespoons olive oil, 2 tablespoons red wine vinegar, 1 teaspoon Dijon mustard, salt and pepper.
How To Make Herb-Crusted Chicken Cobb Salad
1. Combine minced fresh herbs with salt, pepper, and a tablespoon of olive oil to create a fragrant paste. Rub this mixture all over chicken breasts, coating both sides evenly.
2. Heat a large skillet over medium-high heat and cook herb-crusted chicken for 6-7 minutes per side until golden brown and cooked through to 165°F internal temperature.
3. Cook bacon until crispy, then crumble into bite-sized pieces. Slice hard-boiled eggs and hull and quarter fresh strawberries for easy eating.
4. Massage chopped kale with a pinch of salt and olive oil until leaves soften and turn bright green, making them more tender and flavorful.
5. Whisk remaining olive oil, red wine vinegar, and Dijon mustard for dressing. Arrange massaged kale on plates and top with sliced chicken, strawberries, feta, bacon, and eggs. Drizzle with dressing before serving.
10. Mediterranean White Bean Veggie Salad
Creamy white beans and buttery avocado create a satisfying meatless meal. Seasonal vegetables keep this salad interesting and fresh throughout the year.
Ingredients: 2 cans cannellini beans, 1 large avocado, 2 cups cherry tomatoes, 1 cucumber, ½ red onion, ¼ cup fresh parsley, 3 tablespoons lemon juice, 3 tablespoons olive oil, 1 teaspoon oregano, salt and pepper.
How To Make Mediterranean White Bean Veggie Salad
1. Drain and rinse cannellini beans thoroughly under cold water until the liquid runs clear. Pat them dry with paper towels for better texture and flavor absorption.
2. Dice cucumber and avocado into uniform pieces, halve cherry tomatoes, and thinly slice red onion for consistent bites throughout the salad.
3. Chop fresh parsley finely, removing any thick stems that might be tough or bitter. The herbs should be bright green and fragrant.
4. Whisk lemon juice, olive oil, oregano, salt, and pepper until well combined and slightly thickened. Taste and adjust seasoning as needed.
5. Gently combine beans, avocado, tomatoes, cucumber, red onion, and parsley in a large bowl. Drizzle with dressing and toss carefully to avoid mashing the avocado.
11. Fresh Seared Tuna Niçoise Salad
Perfectly seared tuna replaces canned fish in this elegant French classic. The bright lemony dressing brings all the traditional Niçoise flavors together beautifully.
Ingredients: 1 pound fresh tuna steaks, 6 cups mixed greens, 8 small potatoes, 1 cup green beans, 4 hard-boiled eggs, ½ cup Kalamata olives, 2 tablespoons capers, ¼ cup lemon juice, ⅓ cup olive oil, 1 teaspoon Dijon mustard, salt and pepper.
How To Make Fresh Seared Tuna Niçoise Salad
1. Boil small potatoes until fork-tender, about 15-20 minutes, then cool and halve. Blanch green beans in boiling water for 3 minutes until bright green and crisp-tender.
2. Season tuna steaks generously with salt and pepper on both sides. Heat a large skillet over high heat until smoking hot for the best sear.
3. Sear tuna for 1-2 minutes per side for rare centers, or longer if you prefer more doneness. The outside should be golden while the center remains pink.
4. Whisk lemon juice, olive oil, Dijon mustard, salt, and pepper until emulsified. This bright dressing is the key to authentic Niçoise flavor.
5. Arrange mixed greens on plates and artfully top with sliced tuna, potatoes, green beans, quartered eggs, olives, and capers. Drizzle with lemon dressing just before serving.
12. Kale Strawberry Salad with Goat Cheese
Sweet strawberries balance earthy kale while tangy goat cheese adds creaminess. The apple cider vinaigrette brings everything together with bright, fresh flavors.
Ingredients: 6 cups chopped kale, 2 cups fresh strawberries, 4 ounces herbed goat cheese, ¼ cup toasted pecans, 3 tablespoons apple cider vinegar, 2 tablespoons olive oil, 1 teaspoon Dijon mustard, 1 teaspoon honey, salt and pepper.
How To Make Kale Strawberry Salad with Goat Cheese
1. Remove tough stems from kale and chop leaves into bite-sized pieces. Massage with a pinch of salt and olive oil for 2-3 minutes until softened and bright green.
2. Hull strawberries and slice into quarters for perfect bite-sized pieces. Choose berries that are fully ripe and fragrant for the best sweetness and flavor.
3. Toast pecans in a dry skillet over medium heat for 3-4 minutes until fragrant and lightly golden. Let them cool completely before adding to the salad.
4. Whisk apple cider vinegar, olive oil, Dijon mustard, honey, salt, and pepper until the dressing is well emulsified and slightly thickened.
5. Toss massaged kale with dressing until evenly coated. Top with sliced strawberries, crumbled goat cheese, and toasted pecans. Serve immediately while the kale is tender and fresh.
13. Crunchy Kale Salad with Poppy Seed Dressing
Creamy poppy seed dressing transforms raw kale into an irresistible side dish. The slightly sweet dressing makes this healthy salad taste absolutely indulgent.
Ingredients: 6 cups chopped kale, ¼ cup mayonnaise, 2 tablespoons apple cider vinegar, 1 tablespoon honey, 1 tablespoon poppy seeds, 1 teaspoon Dijon mustard, ¼ cup sliced almonds, ¼ cup dried cranberries, salt and pepper.
How To Make Crunchy Kale Salad with Poppy Seed Dressing
1. Remove thick stems from kale and chop leaves into small, manageable pieces. The smaller pieces make the salad easier to eat and help the dressing coat evenly.
2. Massage chopped kale with a pinch of salt for 2-3 minutes until the leaves soften and turn bright green. This step makes raw kale much more enjoyable to eat.
3. Whisk mayonnaise, apple cider vinegar, honey, poppy seeds, Dijon mustard, salt, and pepper until smooth and creamy. The dressing should be thick but pourable.
4. Toast sliced almonds in a dry skillet over medium heat for 2-3 minutes until golden brown and fragrant. Let them cool completely before using.
5. Toss massaged kale with poppy seed dressing until every leaf is coated. Top with toasted almonds and dried cranberries for added texture and sweetness.
14. California Kale Avocado Blueberry Bowl
Nutrient-rich superfoods come together in this colorful California-inspired creation. Blueberries, edamame, and goat cheese create unique flavors that work surprisingly well together.
Ingredients: 4 cups massaged kale, 1 cup fresh blueberries, 1 large avocado, ½ cup shelled edamame, 3 ounces goat cheese, ¼ cup pumpkin seeds, 2 tablespoons lemon juice, 3 tablespoons olive oil, 1 teaspoon honey, salt and pepper.
How To Make California Kale Avocado Blueberry Bowl
1. Remove stems from kale and chop into bite-sized pieces. Massage with salt and a little olive oil for 2-3 minutes until leaves soften and become bright green.
2. Cook frozen edamame according to package directions, then cool completely. Fresh or thawed edamame should be blanched for 3-4 minutes until bright green and tender.
3. Dice avocado just before serving to prevent browning. Choose a ripe avocado that yields slightly to pressure but isn’t mushy or overripe.
4. Toast pumpkin seeds in a dry skillet over medium heat for 3-4 minutes until they puff up and become golden brown and fragrant.
5. Whisk lemon juice, olive oil, honey, salt, and pepper for dressing. Arrange massaged kale in bowls and top with blueberries, avocado, edamame, crumbled goat cheese, and toasted pumpkin seeds. Drizzle with dressing before serving.
15. Shaved Chicken Brussels Sprouts Mushroom Salad
Paper-thin vegetables create elegant texture without any cooking required. The bright vinaigrette and salty Parmesan make every bite absolutely delicious and satisfying.
Ingredients: 2 cups Brussels sprouts, 8 ounces mushrooms, 2 cooked chicken breasts, ½ cup grated Parmesan cheese, 3 tablespoons lemon juice, ¼ cup olive oil, 1 tablespoon Dijon mustard, 1 garlic clove minced, salt and pepper.
How To Make Shaved Chicken Brussels Sprouts Mushroom Salad
1. Trim Brussels sprouts and use a sharp knife or mandoline to shave them into paper-thin slices. The thinner the better for tender, easy-to-eat pieces.
2. Clean mushrooms with a damp paper towel and slice them as thinly as possible using a sharp knife. Button or cremini mushrooms work best for this salad.
3. Slice cooked chicken breasts into thin strips or bite-sized pieces. Use leftover roasted chicken or quickly sauté fresh chicken breasts until cooked through.
4. Whisk lemon juice, olive oil, Dijon mustard, minced garlic, salt, and pepper until the vinaigrette is well emulsified and slightly thickened.
5. Combine shaved Brussels sprouts, mushrooms, and chicken in a large bowl. Toss with vinaigrette and let sit for 10 minutes to soften slightly. Top with grated Parmesan before serving.
16. Protein-Packed Citrus Lime Tofu Salad
Marinated tofu becomes incredibly flavorful in this veggie-packed vegan creation. High protein and fiber content make this salad filling and perfect for meal prep.
Ingredients: 14 ounces extra-firm tofu, 4 cups mixed greens, 1 bell pepper, 1 cucumber, 1 carrot, ¼ cup lime juice, 3 tablespoons olive oil, 1 tablespoon soy sauce, 1 teaspoon honey, 1 teaspoon fresh ginger, salt and pepper.
How To Make Protein-Packed Citrus Lime Tofu Salad
1. Press tofu between paper towels and weigh down with a heavy pan for 15 minutes to remove excess moisture. This helps the tofu absorb more flavor from the marinade.
2. Cut pressed tofu into bite-sized cubes and toss with half the lime juice, soy sauce, and a pinch of salt. Let marinate for at least 20 minutes.
3. Dice bell pepper and cucumber into small pieces, and julienne or grate carrot into thin strips for varied textures throughout the salad.
4. Whisk remaining lime juice, olive oil, honey, minced fresh ginger, salt, and pepper until the dressing is well combined and slightly thickened.
5. Arrange mixed greens in bowls and top with marinated tofu, bell pepper, cucumber, and carrot. Drizzle with citrus lime dressing and serve immediately for best flavor.
17. Power Quinoa Chickpea Avocado Salad
Protein-rich quinoa and chickpeas create incredible staying power in this satisfying meal. Fresh vegetables and creamy avocado make every bite nutritious and delicious.
Ingredients: 1 cup cooked quinoa, 1 can chickpeas, 4 cups mixed greens, 1 large avocado, 1 cup cherry tomatoes, ¼ red onion, 3 tablespoons lemon juice, 3 tablespoons olive oil, 1 teaspoon cumin, ¼ cup fresh cilantro, salt and pepper.
How To Make Power Quinoa Chickpea Avocado Salad
1. Cook quinoa according to package directions using vegetable broth instead of water for extra flavor. Let cool completely before assembling the salad for best texture.
2. Drain and rinse chickpeas thoroughly, then pat dry with paper towels. For extra flavor, toss them with a little olive oil, cumin, salt, and pepper.
3. Dice avocado just before serving to prevent browning, halve cherry tomatoes, and thinly slice red onion for the mildest flavor and best texture.
4. Whisk lemon juice, olive oil, cumin, salt, and pepper until well combined. Chop fresh cilantro finely, removing any thick stems that might be tough.
5. Arrange mixed greens on serving plates and top with cooled quinoa, seasoned chickpeas, avocado, tomatoes, and red onion. Drizzle with cumin dressing and garnish with fresh cilantro before serving.
Final Thoughts
These inflammation-fighting salads prove that healthy eating doesn’t mean sacrificing flavor or satisfaction. Each recipe combines nutrient-dense ingredients with delicious dressings and textures.
From protein-packed bowls to elegant composed salads, you’ll find options for every taste preference and dietary need throughout the spring season.
