Spring Salad Recipes to Jumpstart a Healthy Reset

If you’ve spent the last few months hibernating with warm, cozy meals and comfort food (guilty as charged), now’s the perfect time to shake things up. Spring is all about renewal, fresh starts and getting back to what makes you feel your best. And while I’m not talking about extreme detoxes or cutting out everything you love, this season is a great time to reset your plate with satisfying spring salad recipes that actually taste amazing.

For me, it always starts with whole, seasonal foods—especially colorful fruits and veggies that are bursting with flavor. That’s where the salads come in.

I know the word salad doesn’t always spark excitement. But the right salad? One with texture, taste and ingredients that leave you feeling full and fueled? Total game changer. Below, I’ve rounded up five of my favorite spring salad recipes to help you feel energized and inspired this season. Whether you’re getting back on track, starting fresh, or just ready to eat something that truly makes you feel good, these bowls deliver.

1. Quinoa Salad with Roasted Vegetables

This bowl is packed with everything I crave in the spring: vibrant color, fresh texture and that deep, earthy flavor that feels grounding but still light. It starts with a base of freshly massaged kale and layers in roasted beets, carrots, and radishes—all at their best this time of year. Red quinoa adds plant-based protein and a satisfying bite that makes the whole salad feel like a full meal.

It’s all brought together with my maple red wine vinaigrette, which gives it just the right touch of tangy sweetness. I like to prep the veggies ahead so I can toss this together for quick, nourishing lunches throughout the week. It’s one of those spring salad recipes that checks every box—colorful, filling and completely crave-worthy.

2. Very Berrylicious Spinach Salad

Light, fresh and full of flavor, this salad is a sweet-savory combo you’ll want on repeat. It’s built with fresh strawberries, blueberries, baby spinach and avocado—all springtime superstars. The strawberry vinaigrette, made with real strawberries, extra-virgin olive oil, apple cider vinegar and a touch of honey, pulls everything together. It’s one of my go-to spring salad recipes when I want something colorful, quick and loaded with feel-good nutrients.

This one’s also super easy to meal prep. I usually keep the dressing on the side and toss everything together right before eating to keep the berries fresh. You can even add grilled chicken or sunflower seeds for a boost of protein and crunch.

3. Savory and Sweet Mandarin Salmon Salad

This salad brings together bold flavors and serious nutrition. Juicy mandarin oranges perfectly complement tender, wild-caught salmon, all nestled on a bed of fresh arugula, crisp cucumbers and vibrant veggies. Tossed with a bright mandarin vinaigrette made from fresh mandarin juice, honey and Dijon mustard, it delivers a refreshing balance of sweetness and tang.

Packed with omega-3 fatty acids, antioxidants and fiber, this nutrient-dense bowl leaves you feeling both nourished and satisfied. I love this one for dinner after a long day—it’s hearty enough to be a full meal yet light enough to keep you feeling energized. If you prefer a different protein, you can easily swap the salmon for grilled shrimp or tofu to suit your taste.

4. Easy No-Cook Three Bean Salad

This salad is my go-to when I need something quick, hearty and packed with plant-based goodness. It combines kidney, garbanzo and cannellini beans with crisp bell peppers, red onion and fresh parsley for a satisfying mix of texture, color and crunch. Everything is tossed in a tangy homemade vinaigrette that enhances the flavors and adds a refreshing zest.

Loaded with fiber and protein, this salad keeps me feeling full and energized. I often prepare a big batch during meal prep—it stores beautifully in the fridge, which makes it perfect for grab-and-go lunches or an easy side for impromptu gatherings. It’s one of those spring salad recipes that proves simplicity can be just as delicious and nourishing as anything fancy.

5. Spicy Shrimp Salad with Fresh Habanero

If you love bold, vibrant flavors, this one brings the heat—in a good way. Inspired by the Bahamian conch salad, it’s a zesty mix of grilled shrimp, crunchy veggies and a citrusy habanero dressing that delivers a fiery kick without being overpowering. It’s high in lean protein and packed with nutrients that support energy, digestion and overall wellness.

I reach for this one when I want something that feels fresh and exciting, especially on warm spring days. You can dial the spice up or down depending on your heat tolerance, or even swap in grilled chicken if shrimp isn’t your thing. Either way, it’s one of those spring salad recipes that keeps things interesting.

6. Shepherd’s Salad with Feta

This Mediterranean-inspired salad is a staple in my kitchen when I’m craving something light, crisp and flavorful. It features a refreshing mix of chopped cucumbers, ripe tomatoes, red onion and fresh parsley. Tossed in a simple dressing of lemon juice and extra-virgin olive oil, and topped with creamy crumbled feta, it offers a harmonious blend of textures and tastes.

Naturally hydrating and rich in vitamins, this salad is perfect as a standalone meal or paired with grilled protein. I love how it brings a taste of the Mediterranean to my table, making it one of my favorite spring salad recipes for its simplicity and vibrant flavors.

Wrap Up

There you have it—six fresh and flavorful spring salad recipes that’ll help you feel more energized, satisfied and ready to take on the season. Whether you’re craving something light and fruity, spicy and bold or hearty and protein-packed, there’s a bowl here that fits your mood and your goals.

Remember, spring is a chance to reconnect with your health, on your terms. So stock up on seasonal produce, get creative in the kitchen and build meals that fuel your body and lift your energy. And if you need more ideas, you know where to find me. The salad inspiration never stops around here.