10 Gluten-Free Summer Salads (Healthy & Seasonal)

I am a big fan of salads at any time of year, but the summertime is when salads are the most refreshing. And, because of all the fresh produce, it’s easy to make a variety of salads filled with green vegetables that are packed full of colorful and nutritious ingredients.

Here are some tips to making summertime salads that have the colors of the rainbow! Salads are also a great food if you are on a low-sugar diet or you’re trying to follow an ancestral way of eating with lots of clean eating foods.

1. Choose Fresh, Seasonal Ingredients

Visit local farmers’ markets or grocery stores to find the freshest seasonal produce.

Summer vegetables and fruits such as cherry tomatoes, red onion, green onions, cucumbers, bell peppers, zucchini, corn, berries, peaches, and herbs like basil and mint are excellent choices. See my favorite list of sugar-free foods.

2. Incorporate a Variety of Textures

Mix crunchy vegetables (like bell peppers, radishes, and carrots) with softer ones (like tomatoes and avocados) to create an interesting and satisfying texture.

You can also top your salads with foods like black beans or black olives to add more variety.

3. Use Gluten-Free Grains

Include gluten-free grains like quinoa, millet, or brown rice to add substance and nutrition to your salads. These grains are also good sources of protein and fiber.

You can also use gluten-free pasta for pasta salads (see below for my classic Italian pasta salad made gluten-free).

4. Add Protein

Include a source of protein to make your salad more filling. Options include grilled chicken, shrimp, tofu, beans, lentils, or chickpeas.

5. Include Healthy Fats

Incorporate healthy fats to increase satiety and enhance flavors. Avocado, nuts, seeds (like chia or sunflower seeds), and olive oil are great choices.

If you aren’t on a dairy-free diet, add crumbled cheeses like feta cheese or goat cheese on top for extra protein and flavor.

6. Brighten with Citrus

Use citrus fruits such as lemons, limes, or oranges to add brightness and acidity to your salads. They can be used in the dressing or as part of the salad.

I am also known in my household for adding summer berries to salads or even stone fruits like peaches and nectarines.

7. Add Herbs and Spices

Fresh herbs like cilantro, basil, parsley, and mint can elevate the flavors of your salads.

Don’t forget spices like cumin, paprika, or chili flakes for an extra kick. Don’t be afraid to add healthy microgreens or bitter greens to your salads either! Foods like dandelion greens are gut healing foods.

8. Make Homemade Dressings

Prepare your dressings at home to avoid added sugars and preservatives. A simple vinaigrette or homemade dressing with olive oil, vinegar or lemon juice, Dijon mustard, and a touch of honey or maple syrup works well and is such an easy recipe.

9. Balance Flavors

Aim for a balance of sweet, salty, sour, and bitter flavors. For example, combine sweet fruits like berries with tangy vinaigrettes and bitter greens like arugula.

10. Presentation Matters

A visually appealing salad is more enticing. Mix colorful ingredients in a large bowl and then consider how you plate your salad to make it look as good as it tastes.

Top your perfect summer salad with fresh vegetable or herbs like fresh parsley to keep it fresh.