Salad Recipes

Pear Walnut Chicken Salad

1 lb boneless skinless chicken breast

1 cup raw walnuts

¼ tsp ground cinnamon

¼ tsp cayenne pepper

1 pinch sea salt

olive oil spray

1 head butter lettuce


2 ripe Bartlett pears thinly sliced lengthwise

2 tbs balsamic vinegar

½ lemon


1. To bake chicken, use light amount of olive oil spray, salt, and pepper on chicken. Cook at 375º for 25-30 minutes. Set aside when finished.

2. Turn oven temperature to 325º and add raw walnuts to parchment lined pan. Toast for 7 minutes. Remove from oven and add olive oil spray, cinnamon, sea salt, and cayenne pepper to walnuts. Place back in oven and roast for 4-6 more minutes until fragrant and golden brown. Set aside to cool.

3. Combine greens, chicken, sliced pears, walnuts, and add balsamic vinegar and/or lemon juice as desired for dressing.

Serves 5.

Nutritional Information:

Calories per serving (5): 352, Fat: 18 g, Protein: 29 g, Carbs: 22 g

Sun Protection Salad

4, 3 ounce grilled salmon fillets

2 cups asparagus, cut into 1-inch pieces

2 cups baby spinach

1 1/2 cups sliced strawberries

1 medium red onion, diced

2 tablespoon lemon juice

1 tablespoon extra virgin olive oil

salt and pepper to taste

balsamic vinegar, for drizzling


For asparagus: Bring a lightly salted pot of water to boil over medium heat. Prepare a bowl of iced water and have ready to the side. Add the cut asparagus to water and boil for 2-3 minutes. Immediately drain the asparagus and add to the ice water to stop cooking.
For salad: Combine asparagus, spinach, strawberries, red onion, and slivered almonds in a large bowl. In a small bowl, whisk together the lemon juice, olive oil, salt and pepper. Pour dressing over salad and toss lightly to coat. Divide salad into 4 bowls and top each with salmon filet. Drizzle with balsamic vinegar and a squeeze of lemon, if desired. 
Zaatar Spice Crispy chickpea salad
15 oz. chickpeas
1 tbsp. Zataar (a classic Indian spice)
1 bundle shredded rainbow chard
1 cup cherry tomatoes
3-4 radishes
2 tbsp. extra virgin olive oil
1 lemon
2 eggs (boiled)
Directions: Strain chickpeas and bake for 30 min on 375. Remove from the oven and toss in 1 tbsp. olive oil 1 tbsp. Zaatar. Once chickpeas are all coated,  put back in the oven for another 10 min. Chiffonade the chard, quarter slice the tomatoes and thinly slice radishes. Lightly toss the vegetables in olive oil and salt and pepper to taste. Mix all ingredients together and serve with a lemon wedge on the side and boiled eggs.


Quinoa Power Salad

2 cups arugula
1/4 cup mushrooms
1/4 cup red onion
6 cherry tomatoes
1/2 cup cooked quinoa
5 ounces cooked grilled chicken breast
1 tablespoon extra virgin olive oil
1/2 lemon, juiced

Combine all ingredients together and enjoy!
Nutrition Information:
Calories: 435 Protein: 40g Carbs: 29g Fat: 25g
Quinoa Salad


2 cups spinach
1/3 cup cooked quinoa
1/4 cup chopped tomatoes
1/4 cup chopped orange bell pepper
1/4 cup chopped cucumber
1 tablespoon chopped red onion
5 ounces chopped, cooked chicken breast
1 tablespoon balsamic vinegar
1 tablespoon extra virgin olive oil

Directions: Combine ingredients together and enjoy!

Nutritional Information
Calories: 423  Protein: 34g  Carbs: 39g  Fat: 18g

Summer Fresh Salad


2 cups arugula
1/4 cup mozzarella balls
1/4 cup cherry tomatoes
1/4 cup orange bell pepper
1/4 cup cucumber
5 ounces chopped, cooked chicken
1 tablespoon balsamic vinegar

Combine ingredients together and enjoy!

Nutrition Information:
Calories: 298  Protein: 37g  Carbs: 20g  Fat: 11g


Summer Salad with Grilled Scallops


4 ounces Sea Scallops
1/4 cup sliced strawberries
1/4 cup blueberries
1/4 sliced avocado
1 tablespoon chopped red onion
1/4 cup chopped orange bell pepper
2 cups arugula 
Fresh squeezed lemon juice for dressing

Grill scallops over direct heat 3 to 5 minutes per side, or until they are opaque. Toss all other ingredients together and top with grilled scallops! Enjoy! Serves 1.

Nutritional Information:
Calories: 215  Protein: 20g  Carbs: 24g  Fat: 6g

Brussel Sprouts Salad


1 pound cooked, diced chicken breast
24 oz. shredded brussel sprouts
6 slices of low sodium turkey bacon
1 cup sliced red onion
2/3 cup sliced almonds
4 oz. crumbled goat cheese (optional)
1 cup citrus vinaigrette 
1 orange, juiced
1 teaspoon orange zest
1 lemon, juiced
1 tablespoon minced garlic
1 teaspoon dijon mustard
3/4 cup extra virgin olive oil
2 teaspoons dried thyme
Salt and pepper to taste
Directions: Shred brussels sprouts (use food processor or sharp knife) and place them in a large bowl. Combine with chicken breast, bacon, red onion, cranberries, almonds and goat cheese. Whisk together vinaigrette ingredients. Serve the vinaigrette on the side. Serves 10.
Nutrition Information per Serving: 
Calories: 283  Protein: 15g  Carbs: 9g  Fat: 23g


Tropical Shrimp Salad

1 lb. shrimp, peeled and deveined
no salt lemon-pepper seasoning
1 cup green bell pepper, chopped
1 small avocado, chopped
1 cup matchstick carrots
1 cup mango, chopped
1 cup red onion, sliced
1 cup pineapple, chopped
4 cups baby spinach
fresh lemon or lime juice, for drizzling

Directions: Preheat large, nonstick pan on medium-high 2–3 minutes. Sprinkle shrimp with seasoning and place in pan. Cook 4–5 minutes or until shrimp are opaque. Place all ingredients (except citrus juice) in salad bowl. Add lemon or lime juice as desired; tossing to coat. Serves 4.

Nutritional Info Per Serving:
Calories: 266   Protein: 30g  Carbs: 26g

Fresh Vegetable Salad

1 large cucumber, diced
4 medium tomatoes, diced
1 ripe avocado, diced
½ cup shelled edamame
½ cup yellow peppers, diced
½ red onion, thinly sliced
¼ cup fresh cilantro, chopped
1 tablespoon olive oil
2 tablespoons lemon juice
Salt and pepper to taste
Directions: Toss all ingredients in a large salad bowl and serve as a side dish to your meal.  Serves 4. 
Nutritional Info Per Serving:
Calories: 185   Protein: 5g  Carbs: 17g

Watermelon and Basil Salad


2 grilled chicken breasts
2 cups baby spinach
2 cups cubed watermelon
2 oz fresh mozzarella, chopped
1/4 cup shelled pistachios, roughly chopped
10 fresh basil leaves, roughly torn
reduced fat balsamic vinaigrette for drizzling

Divide spinach leaves among 2 plates then top with chicken, watermelon, mozzarella, pistachios, and basil.  Drizzle with reduced fat balsamic vinaigrette. Serves 2. 

Nutritional Info Per Serving:
Calories: 373   Protein: 42g  Carbs: 20g

Strawberry and Quinoa Salad

1 cup cooked quinoa
2 boneless, skinless chicken breasts, cooked
6 cups fresh spinach
8 large strawberries,sliced
1/2 avocado, peeled, seeded and cut into chunks
4 thinly sliced rings of red onion
1 tablespoon slivered almonds
1 tablespoon balsamic vinegar for drizzling
salt and pepper to taste

Arrange the spinach, strawberries and red onion in a bowl.  Add the avocado, sliced chicken, quinoa and top with slivered almonds.  Drizzle with balsamic vinegar.   Serves 2. 

Nutritional Info Per Serving:
Calories:  195  Protein: 17g  Carbs: 19g

Shrimp and Avocado Salad

1 pack grilled shrimp from Betsy's Pantry
1 ripe avocado, peeled and chopped into 1/2″ chunks
1 head romaine lettuce
1 medium tomato, chopped
3 green onions, finely chopped
1 large orange or yellow pepper, chopped
1 jalapeño pepper, seeded and finely chopped
3 cloves of garlic, finely chopped
Juice of 1 lime
Olive oil, for drizzling
Fresh cilantro leaves, chopped, to taste
Salt and pepper to taste

Put all vegetables and shrimp in large bowl over lettuce. Drizzle lime juice and olive oil on top, sprinkle with cilantro and salt and pepper to taste.  Serves 4. 

Nutritional Info Per Serving:
Calories: 220  Protein: 11g  Carbs: 32g

Warm Winter Kale Salad

1 cup chopped kale
1/2 diced apple
1/2 cup roasted sweet potatoes, diced and warm
1/2 cup cooked quinoa, warm
1 tbsp slivered almonds
1 cooked chicken breast, chopped and warm
1 tbsp light balsamic vinaigrette, warmed

Mix all ingredients vigorously in a large bowl and enjoy warm.  Makes 1 serving.

Nutritional Info Per Serving:
Calories:  515  Protein: 38g  Carbs: 65g