15 Light And Refreshing Salads Perfect for Lunch

A good lunch should be fresh, satisfying, and easy to make. These 15 salads are packed with crisp vegetables, bold flavors, and light dressings that keep things simple. Whether you need a quick meal or something to prep ahead, each recipe offers a balance of flavor and texture. These salads prove that a light lunch can still be filling and delicious.

A bowl of spring onion potato salad. — Spring Onion Potato Salad. Photo credit: The Honour System.

Summer Orzo Salad

Oval dish of orzo salad with cherry tomatoes, zucchini slices, and herbs, surrounded by cucumber slices, on a wooden table. Green beans are nearby. — Summer Orzo Salad. Photo credit: Renee Nicole’s Kitchen.

Summer orzo salad is light, fresh, and packed with simple ingredients. Made with orzo pasta, cucumbers, tomatoes, and a light vinaigrette, it blends soft and crisp textures. It takes about 20 minutes to prepare and works well for lunch or meal prep. The mix of pasta and fresh vegetables makes it a great warm-weather dish.
Get the Recipe: Summer Orzo Salad

Carolina BBQ Chicken Salad

An overhead shot of a wooden serving bowl filled with salad next to cornbread on a cutting board. — Carolina BBQ Chicken Salad. Photo credit: Renee Nicole’s Kitchen.

Carolina BBQ chicken salad is smoky, slightly tangy, and packed with bold flavors. Made with shredded chicken, crisp veggies, and a barbecue dressing, it has a mix of textures. It takes about 20 minutes to prepare and works well as a main dish. The balance of sweet and smoky barbecue sauce makes it a flavorful lunch option.
Get the Recipe: Carolina BBQ Chicken Salad

Shaved Brussels Sprouts Salad

Plate with sliced avocado, halved boiled eggs, and a salad of shredded greens, cranberries, and diced nuts. — Shaved Brussels Sprouts Salad. Photo credit: Renee Nicole’s Kitchen.

Shaved Brussels sprouts salad is crisp, nutty, and full of fresh ingredients. Made with thinly sliced Brussels sprouts, nuts, cheese, and a tangy dressing, it has a satisfying crunch. It takes about 20 minutes to prepare and holds up well for meal prep. The balance of crunchy vegetables and rich dressing makes it a great lunch option.
Get the Recipe: Shaved Brussels Sprouts Salad

Zucchini Noodle Salad

A plate of zucchini noodles with cherry tomatoes and diced yellow bell peppers, served in front of a glass bowl with more salad. A folded napkin and forks are in the background. — Zucchini Noodle Salad. Photo credit: Renee Nicole’s Kitchen.

Zucchini noodle salad is light, fresh, and full of crisp textures. Made with spiralized zucchini, cherry tomatoes, and a simple vinaigrette, it offers a great alternative to pasta. It takes about 15 minutes to prepare and is perfect for a quick lunch. The mix of crunchy zucchini and tangy dressing keeps it refreshing.
Get the Recipe: Zucchini Noodle Salad

Tomato Burrata Salad

Tomato burrata salad is creamy, fresh, and packed with bright flavors. Made with ripe tomatoes, burrata cheese, olive oil, and fresh basil, it has a mix of soft and juicy textures. It takes about 15 minutes to prepare and works well as a quick lunch. The combination of creamy cheese and sweet tomatoes makes it simple but satisfying.
Get the Recipe: Tomato Burrata Salad

Rubbed Kale Salad with Parmesan

A white dish filled with kale leaves topped with slices of cheese. A glass of water, a fork, and a napkin are in the background on a dark wooden table. — Rubbed Kale Salad with Parmesan. Photo credit: Renee Nicole’s Kitchen.

Rubbed kale salad with parmesan is crisp, slightly tangy, and full of bold flavors. Made with fresh kale, lemon juice, olive oil, and parmesan cheese, it has a satisfying mix of textures. It takes about 15 minutes to prepare and holds up well for meal prep. The tender kale and salty parmesan create a balanced and flavorful dish.
Get the Recipe: Rubbed Kale Salad with Parmesan

Cabbage Apple Salad

Red cabbage slaw in a wooden bowl with a spoon. — Cabbage Apple Salad. Photo credit: Real Life of Lulu.

Cabbage apple salad is crisp, slightly sweet, and full of fresh flavors. Made with shredded cabbage, apples, nuts, and a light dressing, it has a balance of crunch and tanginess. It takes about 15 minutes to prepare and holds up well for meal prep. The combination of sweet apples and crunchy cabbage makes it a refreshing choice.
Get the Recipe: Cabbage Apple Salad

Grilled Peach Salad with Tomatoes

Grilled peach salad with tomatoes is juicy, slightly smoky, and full of summer flavors. Made with grilled peaches, tomatoes, feta cheese, and a simple dressing, it brings together sweet and savory elements. It takes about 25 minutes to prepare and works well as a light lunch. The charred peaches add a deep flavor that pairs well with the fresh ingredients.
Get the Recipe: Grilled Peach Salad with Tomatoes

Spring Onion Potato Salad

Spring onion potato salad is creamy, slightly tangy, and packed with fresh herbs. Made with boiled potatoes, spring onions, and a light dressing, it has a soft but flavorful bite. It takes about 30 minutes to prepare and is a great side or main dish. The mild onions add a fresh contrast to the soft potatoes.
Get the Recipe: Spring Onion Potato Salad

Peach Tomato Caprese Salad

Sliced peaches, tomatoes, and fresh mozzarella slices on a tray. — Peach Tomato Caprese Salad. Photo credit: Call Me PMc.

Peach tomato caprese salad is fresh, slightly sweet, and balanced with creamy cheese. Made with juicy peaches, ripe tomatoes, fresh mozzarella, and basil, it has a mix of textures and flavors. It takes about 15 minutes to prepare and works well as a light lunch. The natural sweetness of peaches blends perfectly with the tangy tomatoes.
Get the Recipe: Peach Tomato Caprese Salad

Chicken Salad with Cranberries & Walnuts

Chicken Salad with Walnuts and Cranberries in a bowl. — Chicken Salad with Cranberries & Walnuts. Photo credit: Cook What You Love.

Chicken salad with cranberries and walnuts is creamy, slightly sweet, and full of crunch. Made with shredded chicken, dried cranberries, walnuts, and a light dressing, it has a mix of flavors and textures. It takes about 20 minutes to prepare and is great for sandwiches or lettuce wraps. The combination of tender chicken and crunchy walnuts makes it a satisfying meal.
Get the Recipe: Chicken Salad with Cranberries & Walnuts

Grape Salad

Grape salad is creamy, slightly sweet, and packed with juicy fruit. Made with fresh grapes, a light dressing, and crunchy nuts, it has a mix of textures in every bite. It takes about 10 minutes to prepare and is a great make-ahead dish. The combination of sweet grapes and creamy dressing makes it a refreshing option.
Get the Recipe: Grape Salad

Greek Quinoa Salad

A bowl of quinoa salad with cherry tomatoes, cucumber, feta cheese, and leafy greens, topped with a piece of flatbread. — Greek Quinoa Salad. Photo credit: Renee Nicole’s Kitchen.

Greek quinoa salad is fresh, tangy, and packed with Mediterranean flavors. Made with quinoa, cucumbers, tomatoes, feta cheese, and a light dressing, it brings a mix of textures and flavors. It takes about 25 minutes to prepare and works well as a make-ahead meal. The balance of fluffy quinoa and crisp vegetables makes it both filling and refreshing.
Get the Recipe: Greek Quinoa Salad

Russian Vinaigrette Salad (Root Vegetable Salad)

Overhead view of hand lifting a spoon of salad. — Russian Vinaigrette Salad (Root Vegetable Salad). Photo credit: At the Immigrant’s Table.

Russian vinaigrette salad is tangy, slightly sweet, and full of earthy flavors. Made with beets, potatoes, carrots, and pickles, it blends soft and crunchy textures. It takes about 40 minutes to prepare and is best when chilled. The beets add natural sweetness that pairs well with the tangy dressing.
Get the Recipe: Russian Vinaigrette Salad (Root Vegetable Salad)

Spring Salad with Asparagus, Peas & Potatoes

Spring salad with asparagus and potatoes on a white plate. — Spring Salad with Asparagus, Peas & Potatoes. Photo credit: Dinner by Six.

Spring salad with asparagus, peas, and potatoes is fresh, slightly crisp, and full of seasonal ingredients. Made with tender asparagus, baby potatoes, and green peas, it blends soft and crunchy textures. It takes about 30 minutes to prepare and is great for a light lunch. The combination of fresh greens and hearty potatoes makes it balanced and satisfying.
Get the Recipe: Spring Salad with Asparagus, Peas & Potatoes