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The 40 Best Spring Salads

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Dive into spring with a splash of vibrant flavor and texture! The Jackfruitful Kitchen 40 Best Spring Salads with Oil-Free Dressings promises refreshing, crisp greens, zesty dressings, and a rainbow of delicious, seasonal ingredients that will inspire creativity in the kitchen!
Beige roundup graphic reading The 40 Best Spring Salads with a grid of colorful salad photos

The 15 Best Spring Salads with Oil Free Dressing

Spring is in the air, and with it comes the craving for fresh, vibrant salads bursting with flavor. If you’ve been hanging out with Jackfruitful Kitchen long enough you will know how much I adore salads – and you might even know that I love creating oil-free salad dressings perfect for each bowl. Embracing salads in Spring is easy because the produce is in abundance, the sunshine begs for fresh herbs and vinaigrettes and I’m all in! What better way to celebrate all that spring has to offer than to put together a roundup of the best spring salads paired with oil-free dressings? 

All of these salads feature salad dressing without oil and sugar making them a much healthier option. Perfect for those seeking a lighter, healthier alternative without compromising on taste, these salads are sure to brighten up your mealtime. Ready to dive into the world of refreshing greens and zesty dressings that are as nourishing as they are delicious, all while keeping it oil-free, gluten free, diary free and totally fabulous? Read on!

What Makes a Salad Perfect for Spring?

Think tender greens, crisp radishes, sweet strawberries, and buttery avocados; just a few of these along with any other spring produce is going to make a memorable salad. One of the things I love the most about spring is that you can go for a cool and fresh salad for lunch and a warm and cozy salad in the evening. The variety of produce at this time of the year is so exciting, colorful and vibrant in flavor. Edible flowers, pickled onions, leafy greens – the list goes on! Pair these ingredients with a vegan oil-free dressing, and you’ve got a dish that sings songs of spring.

Any of these plant based salads will give you a spring in your step!

They all include a variety of veggies as well as amazing oil free salad dressing recipes that are entirely homemade! From herby Italian dressing styles, to creamy lemon poppyseed dressing, to vegan creamy caesar, and more! Check them out:

Citrus Kale Quinoa Salad

with Oil Free Lemon Dijon Salad Dressing

Embrace the freshness of spring with this Kale Quinoa Citrus Salad. Enjoy the burst of sunshine in every bite and the health benefits that come with it! Perfect for a quick lunch, a hearty dinner, or as a side dish, this recipe is gluten free, dairy free, refined sugar free and ready in under 30 minutes! It is sure to become a staple in your recipe rotation!

Full Recipe Here

Crunchy Kale Salad

with a Thai Peanut Sauce

This Crunchy Kale Salad combines tender massaged kale, edamame, broccoli, and jasmine rice in a tangy oil free Thai Peanut Sauce. It’s vegan-friendly, great for meal prep, and ready in under 20 minutes, making it an ideal choice for busy weeknights, meal prep, meal planning and healthy eating.

Full Recipe Here
Asparagus orzo salad with white beans, and greens

Asparagus Lemon Orzo Salad

with an Zesty Lemon dressing

Dive into the vibrant flavors of spring with this Asparagus Lemon Orzo Salad. This dish pairs gluten-free orzo, crisp asparagus and protein-rich lupini beans, all tossed in a zesty lemon dressing. It’s ideal for a light lunch or a flavorful side dish that compliments a variety of main courses. Each bite encapsulates the freshness of the season, making it a perfect choice for family dinners or peaceful solo lunches. Dairy free, gluten free, oil free if you prefer, and ready in under 30 minutes!
Full Recipe Here

Sweet Corn Avocado Salad

with a Lime Tajin Dressing

Dip your toe into summer and enjoy a Sweet Corn Avocado Salad that explodes with flavor! With zesty Tajin, creamy avocado, and a touch of jalapeño, it’s the perfect blend of fresh, juicy and spicy. Plus, it’s ready in just 20 minutes! This can be a meal all on its own, or is the perfect base to pair with your protein of choice.

Full Recipe Here

Grilled Peach Avocado Salad

with Lemon Dijon Dressing

My Grilled Peach and Avocado Salad is paired with the most delicious Lemon Dijon Mustard Dressing that is to die for! It’s a total burst of fresh and juicy flavors, perfectly paired with a salad featuring grilled peaches, avocados, corn, and heirloom tomatoes. As we approach grilling season, look no further than recipe. This saldad would be fantastic topped with grilled tofu or your protein of choice.

Full Recipe Here

Summer Orzo Salad

with a Lemon Herb Vinaigrette

No Euro trip planned? No worries! This salad will take you there! Crafted with a variety of delicious and fresh vegetables, this Summer Orzo Salad is a celebration of Mediterranean goodness. Made with one of my favorite homemade dressings, this salad is sure to be a repeat in your home! It’s perfect for meal prepping and the warm nights to come.

Full Recipe Here

Vegan Dill Pickle Salad

with Creamy Dill Garlic Dressing

Calling all pickle lovers! This Vegan Dill Pickle Salad is filled with a variety of spring’s best and bursting with dill pickle flavor in every bite; made with kale, romaine, red cabbage, cauliflower, chickpeas, and fresh dill. Topped with savory toasted breadcrumbs and a tangy creamy dill garlic dressing, it’s a perfect addition to any occasion and a dream for any pickle lover!

Full Recipe Here

Quinoa Corn Layered Salad

with Sweet and Tangy Lemon Vinaigrette

My Quinoa Corn Layered Salad has been making heads spin since I released it. With the light, refreshing combo of blueberries, corn, quinoa, cucumber, and marinated chickpeas, this layered beauty is bathed in a sweet and tangy lemon vinaigrette, it’s the perfect vegan, gluten-free, oil-free dish to impress. If you’re looking for more layered salads with oil free dressing like this one, get my FREE Layered Salads eBook HERE

Full Recipe Here

Sesame Cabbage Salad

with Oil-Free Sesame Dressing

Looking for a delicious, healthy, and easy-to-make salad that’s also gluten-free, oil-free, and vegan? Look no further than this sesame cabbage salad! This crunchy, savory, and oh-so-satisfying dish checks all the boxes, and whether you’re a seasoned plant-based eater or just looking to add more veggies to your plate, this salad is sure to impress even the most discerning taste buds.

Full Recipe Here

Vegan Kale Caesar Salad

with a Creamy Vegan Caesar Dressing

Caesar salad is a STAPLE must-have in any salad rolodex, and this recipe is the most perfect vegan kale caesar to add to your repertoire. The tender kale is the perfect carrier for the savory creamy vegan caesar dressing and the leaves are hearty enough to not be weighed down by the creamy texture. The creamy homemade vegan caesar is the perfect traditional caesar dupe and it’s much healthier and cleaner than its former egg, dairy and anchovy-based counterparts. Take this salad to any summer cookout and it is sure to be the star of the show.

Full Recipe Here

Vegan Lemon Poppyseed Pasta Salad

with Lemon Poppyseed Dressing

If you are searching for the perfect dish for a potluck or backyard BBQ, look no further. This gluten free vegan lemon poppyseed pasta salad is just the recipe you need. Its bright and subtly sweet flavor screams refreshing and satisfying and it is filled with in-season produce for an easy to make recipe that is ready in less than 30 minutes. The combination of the pasta and veggies makes this a filling and satisfying dish without being too heavy.

Full Recipe Here

Poblano Mexican Street Corn Salad

with Spicy Creamy Vegan Dressing

This Spicy Poblano Sweet Corn Salad is a fiesta dream come true. It features perfectly charred corn, sautéed onions, poblano peppers, chickpeas, and a spicy creamy vegan dressing. Quick, easy, and perfect for dinner! Share this one with your friends, topped with your protein of choice, and get whisked away to Mexico!

Full Recipe Here

High Protein Sumo Citrus Avocado Salad

with White Balsamic Tahini Dressing

This High Protein Sumo Citrus Avocado Salad combines Sumo Citrus, creamy avocado, and edamame for a quick, nutritious lunch. It’s too easy to prepare in less than 10 minutes and is bursting with fresh flavors, and perfect for health-conscious eaters and sneaking in a little extra protein to a simple and flavorful dish.

Full Recipe Here

Heirloom Tomato Salad

with Lemon Herb Dressing

This salad not only delights the taste buds but also captivates the eyes with its burst of vibrant hues and the invigorating freshness of heirloom tomatoes. This crème, ingeniously made from rich cashews and zesty lime juice, provides a velvety contrast that enriches the salad. What isn’t to love of an in season, gluten free, oil free and dairy free salad that looks and tastes this delicious? 

Full Recipe Here

Curry Chickpea Layered Salad

with Creamy Curry Maple Dressing

Move over ordinary salads because there is a new salad in town that is about to take things to another level. The Curry Chickpea Layered Salad is a medley of vibrant veggies and marinated chickpeas, all dressed in a zesty curry-infused dressing that is perfect for any occasion. If you aren’t familiar with layered salads let this be the one to introduce you to the addicting layered salad frenzy!

Full Recipe Here
Lentil salad with cucumber, red onion, peppers, and pomegranate seeds in a wooden bowl

Mediterranean Lentil Pomegranate Chopped Salad

with balsamic lemon dressing

This Mediterranean Lentil Pomegranate Chopped Salad is a delightful mix of textures and flavors all inspired by the beloved Mediterranean diet. A hearty mix of tender lentils, crunchy veggies, and sweet-tart pomegranate arils, all tossed in a tangy, oil-free dressing. Packed with protein and fiber, it’s just as nutritious as it is delicious. Perfect for meal prep, entertaining, or a quick lunch, this salad is fresh, flavorful, and guaranteed to impress!

Full Recipe Here
Shaved brussels sprout topped with crispy chickpeas, sliced almonds, green onion, and creamy dressing

Brussels Sprouts Caesar Salad

with dairy free caesar dressing

This Brussels Sprouts Caesar Salad is a lighter, plant-based alternative to the traditional Caesar. Shaved Brussels sprouts provide a hearty, crunchy base, while the homemade vegan Caesar dressing, made with creamy cashews, delivers the same tangy, umami-packed flavor without dairy, anchovies or eggs. Topped with roasted chickpeas, sliced almonds, and green onions, it’s an easy and impressive dish that works as a side or a main course.

Full Recipe Here
Arugula salad with roasted delicata squash, avocado, blackberries, pecans, and creamy dressing

Roasted Delicata Squash Avocado Salad

with tahini mustard dressing

No holiday spread is complete without a beautiful and festive salad! This Roasted Delicata Squash Avocado Salad is an elegant and flavorful addition to any table. Featuring creamy Avocados From Peru, tender roasted delicata squash, juicy blackberries, and crunchy toasted pecans, it’s tied together with a tangy apple cider vinaigrette. Perfect as a side or a light main dish, this salad is easy to prepare, bursting with fresh flavors that will have all your guests enjoying the salad!

Full Recipe Here
crispy rice salad with cucumber, mini peppers, edamame, green onion, and fresh herbs

Crispy Rice Cucumber Salad

with Spicy Maple Tahini DRESSING

This Crispy Rice Cucumber Salad combines crunchy baked rice, fresh veggies, and a tangy, savory dressing for a quick and easy mix of flavors and textures. You’re going to love the crispy rice as it adds an amazing crunchy element to this super green salad. Peppery kale, hydrating cucumber and protein packed edamame help bring this healthy, oil-free, and gluten-free salad together. Enjoy it for lunch, a light dinner, or make it as a meal prep for the week.

Full Recipe Here
white bean salad with cucumber, red onion, and fresh dill in a creamy dressing

White Bean and Cucumber Dill Salad

with Dijon lemon tahini dressing

This White Bean and Cucumber Dill Salad is an easy cucumber salad recipe that’s perfect for any occasion. The combination of creamy beans, fresh cucumbers, and a tangy dill vinaigrette makes it a refreshing side dish you’ll want to make again and again. Whether you’re prepping it ahead for a week of lunches or serving it at your next gathering, this cucumber dill salad will quickly become a favorite in your recipe rotation.

Full Recipe Here
Layered salad in a glass jar with mango, peas, cucumber, red cabbage, herbs, and dressing

Avocado Mango Layered Salad

with oil-free mustard vinaigrette

This vibrant Avocado Mango Layered Salad combines creamy avocados from Peru, sweet mangoes, and crisp veggies like red bell pepper and cucumber, all tossed in a sweet and tangy lime vinaigrette. Perfect for meal prep or backyard gatherings, this colorful salad is fresh, satisfying, and packed with flavor. Like all my layered salads – add this to a glass canister and wow all the spectators!

Full Recipe Here
Cucumber salad in a jar with sliced cucumber and edamame in a savory dressing

Asian Cucumber Salad

with Spicy Umami DRESSING

This Asian Cucumber Salad is the viral sensation sweeping social media right now and for good reason! It’s quick, easy, and full of flavor. Slice up an English cucumber, toss it with coconut aminos, rice vinegar, and a little spice from sriracha, and enjoy the ultimate crunchy, refreshing salad. Gluten free, oil-free, and vegan, this salad is perfect for a healthy snack, lunch or side dish!

Full Recipe Here
Quinoa salad with chickpeas, cucumber, tomato, celery, and fresh herbs

Chickpea Quinoa Tabbouleh Salad

with lemon miso DRESSING

This Chickpea Quinoa Tabbouleh Saladis a refreshing, protein-packed take on traditional tabbouleh, made with quinoa instead of bulgur to make it totally gluten free. Featuring crisp cucumbers, juicy tomatoes, fresh parsley, and mint, it’s tossed in a zesty lemon dressing that ties everything together. Perfect for meal prep, this salad is versatile enough to serve as a light lunch, side dish, or even a dip, which makes a fantastic after school snack. It’s a delicious display of fresh produce and ease of preparation!

Full Recipe Here

Grilled Zucchini and Corn White Bean Salad

with Oil-Free Miso Garlic Dressing

Searching for a salad that is the epitome of summer? You’ve gotta try this Grilled Zucchini & Corn White Bean Salad! This easy to make salad mixes the smoky flavors of grilled zucchini and corn with creamy white beans and fresh herbs. Tossed in an oil-free vinaigrette, this salad is perfect for a light meal or a refreshing side. Ready in just 20 minutes, it’s a quick, healthy, and delicious option for any summer meal.

Full Recipe Here
quinoa salad with peas, chickpeas, asparagus, and broccoli in a wooden bowl

High Protein Quinoa Pea Salad

with oil-free Lemon Basil Vinaigrette

Get ready to enjoy a flavor packed High Protein Quinoa Pea Salad! This quick and easy dish combines cooked quinoa, chickpeas, and three types of peas all tossed with green onions and pumpkin seeds for a hearty, refreshing bite in every forkful. The oil-free Lemon Basil Vinaigrette is so delicious that you’ll want to put it on everything! It ties the whole salad together so nicely making it a solution to all your mealtime desires.

Full Recipe Here
Layered vegetable salad in a jar with dressing, cucumber, cherry tomatoes, red cabbage, peppers, and herbs

Layered Vegetable Bean Salad

with oil-free lemon poppyseed dressing

This Layered Vegetable Bean Salad is a showstopper! It features a rainbow of fresh vegetables and a tangy, dairy free lemon poppyseed dressing. With ingredients like cherry tomatoes, tiny cocktail cucumbers, and sweet peppers, this salad is beautiful but it’s also delicious and way too easy to make! It’s gluten free, dairy free and comes together in 20 minutes or less making it perfect for meal prep, last minute social gatherings, picnics, and BBQs.

Full Recipe Here
Bowl of quinoa fruit salad ingredients with strawberries, blueberries, corn, scallions, mint, and sliced almonds

Quinoa Fruit Salad with Tangerine Vinaigrette

with Oil-Free Tangerine Vinaigrette

This Quinoa Fruit Salad is paired with the most delicious Tangerine Vinaigrette – Trust me, it’s so good you’ll want to drink it! This salad combines your favorite summer berries, fresh greens, the perfect amount of crunch and quinoa to satisfy and refresh all summer long! Perfect for any occasion, this salad is guaranteed to bring a smile to your face and to everyone you share it with.

Full Recipe Here

The Best Lentil Salad

with Creamy Lemon Tahini Dressing

This is The Best Lentil Salad, a refreshing and satisfying dish perfect for any sunny day. It combines protein packed green lentils, crunchy veggies, and a tangy lemon dressing! This dish is versatile, easy to prepare and fun to customize. Serve it poolside, at a BBQ, or packed for a picnic, this salad is sure to become a favorite.

Full Recipe Here
couscous salad with red cabbage, red pepper, scallions, and dried cranberries

Cranberry Couscous Salad

with Citrus umami Dressing

This plant based salad was inspired by my love for the Whole Foods Cranberry Couscous Salad which if you haven’t tried it, it’s absolutely delicious! I may be biased, but my take on the Cranberry Couscous Salad is even better, and filled with better-for-you ingredients meant to keep you satiated. It’s the perfect side dish to any BBQ or social gathering – and it can also be easily adapted into a main course or used for meal prep! Try this salad and you’ll fall in love with its flavorful ingredients and light refreshing taste.

Full Recipe Here
Southwest chopped salad with romaine, purple cabbage, corn, tomatoes, and creamy dressing

Southwest Salad With Avocado Dressing

with Creamy Avocado Lime Dressing

If you’re looking for a salad to keep in rotation this summer then look no further than this Southwest Salad with the most delicious homemade Creamy Avocado Lime Dressing. This salad is a complete game-changer as it’s low-carb, gluten free, dairy free and ready in just 25 minutes. 

Full Recipe Here
Layered fruit salad in a glass jar with strawberries, mandarins, pineapple, grapes, blueberries, and blackberries

Layered Fruit Salad

with zesty maple lime dressing

Layer your way to the most addicting fruit salad you will ever have! This layered salad is the perfect addition to any summer gathering and will catch the eyes of everyone! With a delightful mix of strawberries, clementines, pineapple, and more this fruit salad is topped with a zesty maple lime dressing that perfectly complements the fresh fruits. Layered in a glass canister for dramatic presentation, this salad is not only a feast for the eyes but also a celebration of fresh, juicy flavors!

Full Recipe Here
Thai noodle salad ingredients arranged in a bowl with rice noodles, edamame, peanuts, carrots, peppers, cabbage, and herbs

Thai Noodle Salad with Peanut Sauce

with Creamy Peanut Lime Sauce

This bright and easy Thai Noodle Salad with Peanut Sauce is both refreshing and quick to make! Combining rice noodles with crisp vegetables like carrots, red cabbage, and bell peppers, all tossed in a rich peanut sauce made with peanut butter, lime juice, rice vinegar, and sriracha. Protein-rich edamame and fresh herbs add nutritional value, making this vegan, gluten-free salad perfect for a hearty lunch, light dinner, or a standout dish at your next gathering.

Full Recipe Here
Creamy pasta salad with rotini, kale, zucchini, cherry tomatoes, corn, and red onion

Creamy Roasted Red Pepper Pasta Salad

with Creamy Roasted Red Pepper Dressing

Enjoy this quick and elegant Creamy Roasted Red Pepper Pasta Salad, ready in under 30 minutes! It combines tender gluten-free pasta with a sweet and tangy homemade roasted red pepper sauce. Perfect for a healthy lunch, light dinner, or as a standout dish at your next BBQ, this salad is oil-free, gluten free, and dairy free, making it a great choice for a balanced meal or meal prep throughout the week.

Full Recipe Here
Kale quinoa salad with chickpeas, sun-dried tomatoes, and sliced almonds in a wooden bowl

Kale Quinoa Salad with Sun Dried Tomatoes

with Creamy Balsamic Dressing

This Kale Quinoa Salad with Sun Dried Tomatoes is not just visually appealing but also packed with essential nutrients. It is a healthy hearty salad that offers a flavorful bite and is incredibly easy to prepare. Ideal for anyone looking for a nutritious, vegan, gluten free and oil-free option that doesn’t compromise on flavor and is perfectly easy to meal prep.

Full Recipe Here
citrus avocado salad with grapefruit, orange, mint, and pine nuts

Avocado Citrus Salad

with Lemon Maple Vinaigrette

Embrace the simple joy of fresh ingredients with this Avocado Citrus Salad, and let it bring a burst of color and flavor to your meal repertoire. Made with a delicious Lemon Maple Vinaigrette, this citrus salad is perfect for a casual weekday lunch or a special gathering.

Full Recipe Here
Asparagus orzo salad with white beans, and greens

Asparagus Lemon Orzo Salad

with zesty lemon dressing

Dive into the vibrant flavors of spring with this Asparagus Lemon Orzo Salad. This dish pairs gluten-free orzo, crisp asparagus and protein-rich lupini beans, all tossed in a zesty lemon dressing. It’s ideal for a light lunch or a flavorful side dish that compliments a variety of main courses. Each bite encapsulates the freshness of the season, making it a perfect choice for family dinners or peaceful solo lunches. Dairy free, gluten free, oil free if you prefer, and ready in under 30 minutes!

Full Recipe Here
kale salad with tofu, cucumbers, cherry tomatoes, avocado, olives, and fresh herbs

Vegan Niçoise Salad

with Herb Dijon Dressing

Originating from the coastal city of Nice, and pronounced “nee-swahz,” this niçoise salad embodies the flavors of the Mediterranean with a plant-based spin. This plant-powered version swaps in hearty tofu and tender hearts of palm, but keeps the traditional briny olives, boiled potatoes, sliced tomatoes, crisp vegetables and fragrant herbs. Each bite is a celebration of freshness and a delightful homage to the colorful history and cultural fusion of the beloved Niçoise salad from the South of France. Bon appétit!

Full Recipe Here

Avocado Pesto Pasta Salad

with Creamy Basil Avocado Dressing

This creamy Pesto Pasta Salad is so easy to make and it’s filled with flavor, making it the quintessential side dish for any occasion! Unlike traditional pesto that contains cheese and oil, we’re using perfectly ripened, nutrient-rich avocados from Peru! They give a little extra silky texture and they’re filled with healthy fats and fiber. Perfect for a Sunday brunch, springtime dinner, or a healthy meal prep this recipe will have you coming back for more!

Full Recipe Here
Spinach bowl with watermelon radish, avocado, green beans, purple cabbage, and chopped pistachios

Spinach Salad with Strawberry Rhubarb Vinaigrette

with Creamy Strawberry Tahini Dressing

Indulge in a vibrant spinach salad harmonized with the tantalizing sweetness of a strawberry rhubarb vinaigrette. Crisp lettuce provides a refreshing base, complemented by the delicate crunch of watermelon radish and green beans. Creamy avocado adds a smooth contrast, while pistachios impart a satisfying nuttiness. Fragrant basil leaves offer a herbaceous note, enhancing the medley of flavors. This oil free salad dressing is made with St. Dalfour Strawberry Rhubarb Fruit Spread. There is no added sugar in this 100% fruit jam!

Full Recipe Here
Spinach salad with strawberries, avocado, quinoa, pecans, feta, and strawberry dressing

Strawberry Spinach Salad with Strawberry Vinaigrette

with Sweet Strawberry Dressing

If you’re into sweet, tangy, and absolutely irresistible; this Strawberry Spinach Salad is the one you need to be making! Made with fresh baby spinach, juicy strawberries, fluffy quinoa, and homemade crunchy maple-candied pecans, this salad is tossed in a luscious, oil-free Strawberry Vinaigrette made with St. Dalfour Strawberry Jam. This salad is the perfect way to say hello to Spring with the perfect mix of texture and flavor. Light yet satisfying, this salad is ideal for lunch, a side dish, or a bright, refreshing meal for any occasion.

Full Recipe Here

5 Tips For Making The Best Spring Salads

1. LOOK BEYOND LETTUCE

The world of salads is vast and varied, and we’ve come so far from the simple romaine lettuce garden salads. Venturing into this diversity can transform your salad into a bouquet of colours, textures, and flavors. Consider the crisp freshness of thinly sliced cabbage, the tender chewiness of kale, the sweet crunch of carrots, or the cool bite of cucumbers. These ingredients not only offer a nutritional upgrade but also introduce a variety of textures that make each bite interesting. Incorporating a range of greens and veggies turns your salad from a mere sad side dish into a showcase of the season’s best produce. Learning how to massage and tenderize kale goes a long way. If you’re not familiar with this make sure you check out my blog all about it here!

2. ADD A GRAIN

Integrating grains into your spring salads is a splendid way to elevate them from a light side to a satisfying main course. Whether it’s the nutty flavors of quinoa, the comforting chew of pasta, or the subtle sweetness of rice, grains add substance and texture. You can also marinate grains to absorb the flavors of the dressing and harmonize the other salad components. Moreover, grains contribute valuable nutrients and fiber, making your salad a well-rounded, heartier meal that can fuel you through your day. Gone are the days of salads just being a side thing! They are now happily the main attraction and doing it well. Get creative, and start mixing and matching your grains based on your preference or what’s available in your pantry. My favorite grains to add to a salad are quinoa, brown rice, red rice, forbidden rice, whole grain or legume based pasta, wild rice, white rice, sorghum, and even granola!

white bowl with avocado, tomato, fresh dillm sunflower seeds and other various vegetables roasted made by Jackfruitful Kitchen,

3. ADD PROTEIN

Adding protein into your salads not only boosts the nutritional value but also enhances their ability to satisfy hunger for longer. Nuts and seeds sprinkle in a crunchy texture and a dose of healthy fats, tofu adds a totally new texture and complete protein that can contrast the crunch of fresh vegetables, and it can absorb dressings and marinades to add a new level of flavors. Legumes offer a hearty, earthy component that makes the salad more filling. These protein sources transform your salad into a balanced meal, supporting muscle health and providing lasting energy. Experimenting with different proteins can also introduce a variety of flavors and textures, making your salads a delightful adventure in every forkful. Curious about plant protein options? Check out my Protein 101 Guide here.

4. MAKE YOUR OWN DRESSING

My favorite thing to do when making a salad is to make my own salad dressing. Having complete control of what goes into my salad gives me confidence and supports whatever my body is asking for. Embracing homemade dressing is a game-changer for any salad lover. By making your own dressing you are ensuring it’s free of unwanted preservatives and additives, but it also opens up a world of flavor possibilities. Crafting your own dressing can be as simple as whisking together a few pantry staples, and the difference in taste is incomparable to store-bought versions. Whether you prefer the zing of citrus-based dressings, the richness of creamy blends, or the simplicity of vinegar with salt and pepper, making your own ensures your salads are dressed in nothing but the best. This approach not only promotes healthier eating but also encourages creativity, allowing you to tailor flavors to your exact liking.

5. ADD SOMETHING SWEET

Adding something sweet to your salad can elevate them from just good to absolutely unforgettable! Fresh fruits like berries, apple slices, or citrus provide a juicy burst of sweetness, while dried fruits like cranberries, cherries, goji berries or raisins provide a chewy, more concentrated flavorful punch. These sweet notes contrast beautifully with the savory and bitter elements in the salad, creating a balance on the palate.  Something about adding a little bit of natural sweetness just feels right and can also help to balance the acidity of many salad dressings. Don’t be surprised if many of my recipes have a hint of sweetness in the dressing or the ingredients; it just feels right! Don’t forget that adding fruit can introduce additional vitamins and antioxidants, making your salad even a little more nutritious.

How to Make Salad Dressing Without Oil

Believe it or not, creating a flavorful salad dressing without a drop of oil is easier than you might think and also more healthy. The secret lies in balancing acidity, sweetness, and salty flavors to achieve that perfect mouthwatering blend. Ingredients like red wine vinegar, lemon juice, nutritional yeast, and various herbs and spices come into play, crafting dressings that are incomparable to anything you’ll find in the grocery store. Imagine making a salad dressing that you know exactly what’s inside, and it pairs perfectly with the ingredients of the salad?! *chefs kiss my friends

pouring syrup into a blender cup in a kitchen

My Everyday Oil-Free Salad Dressing

For an everyday go-to, simplicity is key. A base of lemon juice or red wine vinegar, combined with a bit of roasted tahini for natural healthy fats, a touch of mustard, and a hint of maple syrup for natural sweetness, can create a versatile vegan salad dressing that works every time. My go-to dressing when I am in a rush or low on specialty ingredients is a simple drizzle of high quality balsamic vinegar! I also look to a variety of flavored balsamics. One of my favorite is a Blackberry Ginger Balsamic Vinegar!

Why Make Salad Dressing Without Oil

Opting for oil-free dressing is not just a dietary preference; it’s a way to enjoy salads in their most natural state, focusing on the crisp, fresh flavors of the produce. It’s about crafting a dressing that complements rather than overshadows, letting the vibrant textures and tastes of your ingredients shine. Oil is not to be shamed, but what I love about an oil free dressing is that there is a fresher non-oily texture and it also greatly reduces the saturated fat and calories in your meal. If you’re skeptical about going totally oil-free, try making any of the dressings above with just one tablespoon of cold pressed organic olive oil added. No shame here! A small amount can go a long way and can elevate the flavors of your ingredients, but if you try any of my recipes that are totally oil-free, I promise you won’t be disappointed!

Common Substitutes for Oil in Salad Dressing

Getting creative with substitutes for oil free dressing for salads is where the fun begins. Think outside the bottle – avocado or vegan yogurt for creaminess, tahini, miso paste, or aquafaba for richness, or fruit purees for a sweet, velvety texture. These alternatives not only add unique flavors but also boost the nutritional profile of your dressings. Experimenting is the name of the game!

My Top Kitchen Tools for Salad Making

slicing a avocado into rounds on a wooden cutting board
cutting corn kernels off fresh corn cobs on a wooden board
  • High Speed Mini Blender: This blender is the perfect size for quickly blending dressings when you don’t want to get out the entire Vitamix! It is easy to clean, super powerful, and simple to use.
  •  Salad Canister: This is perfect for layering salads to take to your next gathering! The large glass canister holds a salad that provides 8+ servings and beautifully showcases the gorgeous layers of color and flavor.
  • Salad Spinner: A good salad spinner is essential! Especially for market-fresh greens and kale. This spinner looks sleek in your kitchen and won’t leave a drop of water behind! 
  • Large Salad Bowl with Salad Servers: A beautiful salad bowl to mix and prepare your salad in is key, and the natural beauty of this acacia wood bowl and servers is perfect for any setting. 
  •  Wide Salad Serving Bowls: These simple white bowls are elegant, timeless, and perfect for presenting each serving of your masterpiece. They are dishwasher-friendly and will complement your everyday dishware perfectly! 
  •  Julienne Peeler & Vegetable Peeler: This 2 in 1 tool is perfect for creating zucchini ribbons, carrot strips, or cucumber shreds. My favorite use for it is quickly shredding red cabbage! It creates the finest fluffiest texture. 
  •  XL Bamboo Cutting Board: This cutting board is a game changer! No more feeling crowded while you’re prepping – it provides plenty of room and space to chop and prepare all of your ingredients, and looks beautiful while you’re doing it! 
  •  Quality Chef’s Kinfe: Before I invested in nice knives, chopping was a chore! A good knife is a total game changer. Invest once, and you’ll have a quality knife for life! I love the weight and comfort of the Wusthof, and have no troubles keeping it sharp.  
  •  Herb Scissors: If chopping herbs isn’t your favorite, this kitchen tool is the hack you need! Effortless chop herbs with just a few snips thanks to its 5-blade design.

Helpful Blog Posts For Making Salad!

Two ways to take your salads to the next level? Pickled Onions and Massaged Kale! I’ve included tutorials for both, along with a pomegranate peeling hack that will rock your world.

Jackie Akerberg

Author of the Clean Vegan Cookbook, Food Blogger and Recipe Developer from Des Moines, Iowa. 

Jackfruitful Kitchen has proudly been featured in Forks Over Knives, Vegan Bowls, Vegan Food and Living, and DSM Magazine.

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Jackie Akerberg

High Protein Sumo Citrus Avocado Salad

5 from 4 votes
Print Recipe Pin to Pinterest!
This 5 minute recipe is the perfect way to incorporate Sumo Citrus into your healthy eating habits and veganuary meal plan! All you need is 5 minutes and 10 ingredients and you have a healthy lunch, ready to go in no time! The Sumo Citrus is the star of the show, adding a natural, bright sweetness to every bite and perfectly complementing the creamy avocado and tangy vinaigrette.
Prep Time 5 minutes
Total Time 5 minutes
Servings: 2 servings
Course: Salad, Side Dish
Calories: 490

Ingredients
  

  • 1 Sumo Citrus
  • 1 avocado, cubed
  • 1 cup shelled edamame
  • 1 green onion, chopped
  • ½ cup red cabbage, finely chopped
  • ¼ cup roasted cashews
  • 2 tbsp white balsamic vinegar
  • 1 tbsp olive oil, or tahini
  • 1 tbsp maple syrup
  • ½ tbsp coconut aminos
  • ½ tsp ground ginger

Method
 

  1. Effortlessly peel your Sumo Citrus and slice each section in half. Add to a bowl with avocado, edamame, cabbage, green onion and cashews.
  2. Whisk together the ingredients for the dressing and pour over the salad right before serving. Enjoy!

Notes

Get your Sumo Citrus here

Nutrition

Serving 1servingCalories 490kcalCarbohydrates 43gProtein 13gFat 32gSaturated Fat 5gPolyunsaturated Fat 4gMonounsaturated Fat 20gSodium 107mgPotassium 1109mgFiber 12gSugar 18gVitamin A 755IUVitamin C 36mgCalcium 127mgIron 4mg

*Macros are provided as an estimate for convenience. Your final numbers will vary depending on ingredient brands, substitutions, and how you portion the recipe.

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5 Responses

  2. Hi, I love your recipes – do you have a page specially on different salad dressings and dips please? I see how dips and dressing really take a vegan meal to a whole other level but find it hard to know what to put in them for variety! Would be great if you had a blog specially on these. Thanks for all the recipe ideas though – they are great!

    Reply
5 from 4 votes (3 ratings without comment)

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