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15+ 30-Minute Mediterranean Diet Salad Recipes for Dinner
If you’ve set out to eat more salads, but are looking for something beyond lettuce, tomato and onion, you’ve come to the right place. These recipes feature at least two ingredients that align with the Mediterranean Diet while delivering plenty of bold flavors in a colorful dish. This eating plan encourages you to eat lots of fruits and vegetables, along with whole grains, heart-healthy fats and lean proteins. It also comes bearing benefits, such as helping you reduce the risk of chronic disease.
For many of these recipes, adding a simple protein makes it a filling dinner. Whether you’re looking for something fresh like the Strawberry & Kale Salad with Burrata or a satisfying dish like our Loaded Chicken and Broccoli Salad, these quick and delicious dinner recipes won’t disappoint.
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5-Ingredient Avocado & Chickpea Salad
Photographer: Jake Sternquist, Food Stylist: Sammy Mila, Prop Stylist: Gabriel Greco.
This avocado-and-chickpea salad is a fresh, flavorful dish that comes together in minutes. Made with just five ingredients, it’s as simple as it is satisfying. Creamy avocado pairs perfectly with hearty chickpeas for a filling, plant-based meal. With no cooking required and minimal prep, it’s a perfect quick dinner.
Strawberry & Kale Salad with Burrata
Photographer: Jen Causey, Food Stylist: Julian Hensarling, Prop Stylist: Lydia Purcell
This strawberry-and-kale salad with burrata is a delicious, nutrient-packed dish that offers a host of anti-inflammatory benefits. The base of tender lacinato kale is rich in antioxidants, while sweet, juicy strawberries provide a healthy dose of vitamin C and anthocyanins, known for their powerful anti-inflammatory properties. Creamy burrata balances the earthy greens perfectly. Make it a meal by topping it with grilled chicken or cooked whole grains.
Loaded Chicken & Broccoli Salad
Photographer: Hannah Hufham, Food Stylist: Julian Hensarling, Prop Stylist: Christina Daley
This loaded chicken and broccoli salad is a protein-packed powerhouse that doesn’t skimp on the classic “loaded” flavors you love. With tender, juicy chicken and crisp, fresh broccoli as the base, this salad delivers a satisfying bite in every forkful. A creamy dressing ties everything together, while mix-ins like crispy bacon, shredded cheese and scallions add layers of flavor. It’s the perfect salad for a high-protein dinner that keeps you full and energized.
No-Cook Chickpea, Beet & Quinoa Salad
Ali Redmond
This easy no-cook chickpea salad comes together in minutes. Look for precooked beets in the produce section of the grocery store. Leftover quinoa is great in this salad, but you could also use microwaveable quinoa to save on time. With a bright lemony-garlic dressing, this salad is the perfect side to accompany grilled chicken or roasted salmon to make it a main.
Chickpea Chopped Salad with Pita Chips
Photographer: Jen Causey, Food Stylist: Julian Hensarling, Prop Stylist: Priscilla Montiel
This chickpea, cucumber and tomato salad is fresh and delicious. Packed with crunchy pita chips, creamy feta and briny olives, this salad delivers vibrant flavors in every bite. Add grilled or roasted chicken or salmon to make it a main dish.
Strawberry Caprese Salad
Photographer: Jen Causey, Food Stylist: Julian Hensarling, Prop Stylist: Josh Hoggle
This strawberry caprese salad is a fruity twist on the classic Italian dish, with juicy, ripe strawberries standing in for tomatoes. The sweet-tart flavor of strawberries goes beautifully with fresh mozzarella, basil and a drizzle of balsamic vinegar. To make it a main dish, top it with roasted chicken or add white beans.
High-Protein Pasta Salad
Photographer: Robby Lozano, Food Stylist: Julian Hensarling, Prop Stylist: Josh Hoggle
This high-protein pasta salad is a satisfying dish packed with plant-based protein from chickpea pasta and chickpeas, with an extra boost coming from fresh mozzarella cheese pearls. Tossed with fresh veggies and flavored with zingy za’atar seasoning, this salad is perfect for meal prep or a satisfying dinner.
Panzanella with Burrata & Tuna
Photographer: Jacob Fox, Food Stylist: Sammy Mila, Prop Stylist: Joseph Wanek.
This panzanella with burrata and tuna is a vibrant no-cook meal that’s bursting with fresh flavor. Juicy tomatoes, ciabatta and thinly sliced onion form the heart of this refreshing salad. Creamy burrata adds richness, while high-quality canned tuna packed in oil brings savory depth. The oil from the tuna can is used to dress the salad, infusing it with extra flavor and tying all the ingredients together.
Black Bean Taco Bowls
Photographer: Jacob Fox, Food Stylist: Sammy Mila, Prop Stylist: Joseph Wanek.
These black bean taco bowls with lime crema are a refreshing no-cook meal perfect for busy days. They feature hearty black beans, veggies and zesty toppings layered over crispy cabbage and lettuce. The lime crema adds a tangy, creamy finish that brings all the flavors together. Enjoy these effortless bowls with the suggested toppings below, or customize them with your own favorites.
Herb-Marinated Veggie & Chickpea Salad
Photographer: Jacob Fox, Food Stylist: Sammy Mila, Prop Stylist: Joseph Wanek.
This herb-marinated veggie-and-chickpea salad is a refreshing, no-cook dish packed with fresh flavors. It brings together crisp raw vegetables and fiber-rich chickpeas, all tossed in a zesty herb dressing that infuses every bite. Since it requires no stove or oven time, it’s perfect for warm days, meal prep or busy weeknights when you want something quick.
Kale & Avocado Salad with Blueberries & Edamame
Bursting with nutrient-rich produce, this California-inspired salad is a delicious and satisfying way to get your vitamins. We love the unusual combination of blueberries, edamame and goat cheese.
Chopped Chicken & Sweet Potato Salad
This easy salad recipe allows for a wonderful use of leftover cooked chicken. Look for escarole in the produce section near the leafy greens; if you can’t find it, you can use romaine instead.
Salmon Caesar Salad
This easy Caesar salad subs creamy Greek yogurt and buttermilk for the traditional egg yolks and olive oil and mixes in mildly bitter radicchio in addition to classic romaine. Using just a small amount of flavorful Parmigiano-Reggiano shaves calories and sodium too.
Cucumber, Tomato & Arugula Salad with Hummus
Tomatoes, cucumber, red onion and feta top arugula in this quick Greek-inspired salad. Served with whole-wheat pita and prepared hummus, it makes a filling, yet healthy dinner.
Quinoa, Avocado & Chickpea Salad over Mixed Greens
Protein-rich quinoa and chickpeas add staying power to this zesty and healthy salad recipe that’s perfect for dinner. With only 4 steps, this nourishing dish is ready in under 30 minutes.
