It’s National Salad Week, aka the perfect excuse to make something cool, crunchy, and packed with flavor.

Summer's all about keeping things light, fresh produce, chilled plates, and easy meals that don't heat up the kitchen. Whether you're meal prepping, packing for a picnic, or just trying to eat something that feels like summer, these refreshing salads are here to help.

From bold and spicy to creamy and satisfying, here are 7 easy salads to keep on rotation all season long:

1. Spicy Cucumber Salad with Chili Oil

Ingredients:

• 6 Persian cucumbers

• 2 tbsp chopped fresh cilantro

• 1 tbsp rice vinegar

• 1 tbsp chili crisp

• 2 tsp minced fresh ginger

• 2 tsp reduced-sodium soy sauce

• 2 tsp sesame oil

• 1 tsp granulated sugar

Directions:

1. Smash cucumbers with the flat side of a knife or rolling pin until cracked. Cut into bite-sized pieces.

2. In a small bowl, mix cilantro, vinegar, chili crisp, ginger, soy sauce, sesame oil, and sugar.

3. Toss cucumbers with the mixture. Serve chilled.

 

2. Avocado Tuna Spinach Salad

Ingredients:

• ½ (5 oz.) can water-packed tuna

• ¼ cup diced avocado

• ¼ cup halved cherry tomatoes

• 1½ tablespoons poppy seed dressing

• 1 tablespoon diced red onion

• 1 tablespoon extra-virgin olive oil

• 2 cups baby spinach

• 1 tablespoon sunflower seeds

Directions:

1. In a bowl, mix tuna, avocado, tomatoes, poppy seed dressing, red onion, and olive oil.

2. Serve over spinach and top with sunflower seeds.

 

3. Cucumber, Tomato & Feta Salad

Ingredients:

• 1½ tablespoons red-wine vinegar

• 1 teaspoon chopped fresh oregano (plus extra leaves for garnish)

• ½ teaspoon Dijon mustard

• ¼ teaspoon salt

• 3 tablespoons extra-virgin olive oil

• 8 oz. Campari tomatoes, cut into wedges

• 4 medium Persian cucumbers, thinly sliced

• 1½ oz. feta cheese, crumbled

Directions:

1. Whisk vinegar, oregano, mustard, and salt. Slowly whisk in olive oil.

2. Add tomatoes, cucumbers, and feta. Toss to coat.

3. Garnish with fresh oregano leaves and serve immediately.

 

4. Shrimp Salad with Peanut Dressing

Ingredients:

• 2 tablespoons unsweetened applesauce

• 1½ tablespoons rice vinegar

• 2 teaspoons natural peanut butter

• 2 teaspoons reduced-sodium tamari or soy sauce

• 2 teaspoons toasted sesame oil

• 2 cups mesclun or mixed greens

• ½ cup shredded carrot

• ½ cup shredded cucumber

• 10 large cooked shrimp (about 8 oz.)

• 3 tablespoons unsalted roasted peanuts

• ¼ cup fresh cilantro leaves

Directions:

1. Whisk together applesauce, vinegar, peanut butter, tamari, and sesame oil for dressing.

2. Arrange greens in a bowl. Top with carrot, cucumber, and shrimp.

3. Sprinkle with peanuts and cilantro. Serve dressing on the side.

 

5. Tortellini Caprese Salad

Ingredients:

• 1 pound cheese tortellini

• 1 pint heirloom cherry tomatoes, halved

• 8 oz. pearl mozzarella balls

• ½ cup chopped fresh basil

• ⅓ cup olive oil

• 2 tablespoons white balsamic vinegar

• Salt and pepper to taste

Directions:

1. Cook tortellini as directed; drain and rinse with cold water.

2. Toss with tomatoes, mozzarella, basil, olive oil, and vinegar.

3. Season with salt and pepper. Chill or serve immediately.

 

6. Chopped Kale Salad with Toasted Breadcrumbs

Ingredients:

• 1½ tbsp olive oil

• ⅓ cup panko breadcrumbs

• ½ tsp black pepper

• ¼ cup mayonnaise

• ¼ cup plain Greek yogurt

• 1 tsp lemon zest + 3 tbsp lemon juice

• 1 tsp Dijon mustard

• 1 tsp Worcestershire sauce

• 1 tsp kosher salt

• 1 tsp grated garlic

• 1 tbsp grated Parmesan (plus more for topping)

• 8 cups finely chopped curly kale

• 2 large hard-boiled eggs, grated

Directions:

1. Heat olive oil in a skillet; toast breadcrumbs with pepper until golden. Set aside.

2. In a large bowl, whisk mayo, yogurt, zest, juice, mustard, Worcestershire, salt, garlic, and Parmesan.

3. Toss kale with dressing. Fold in eggs and breadcrumbs. Top with more Parmesan (optional).

 

Vegan Option:

Mashed Chickpea Salad with Dill & Capers 

Ingredients:

• 1 (15 oz) can low-sodium chickpeas, rinsed

• ⅓ cup finely chopped celery

• ¼ cup vegan mayonnaise

• ¼ cup chopped fresh dill

• 1 scallion, finely chopped

• 2 tsp capers, chopped

• 2 tsp lemon juice

• ¼ tsp ground pepper

Directions:

1. Rub chickpeas in a towel to remove skins. Mash with a fork in a bowl.

2. Add celery, mayo, dill, scallion, capers, lemon juice, and pepper. Mix well.

3. Serve on toast, in wraps, or enjoy on its own.

Wrap-Up:
These salads are simple, satisfying, and perfect for hot days when you want something easy and fresh. Whether you're into spicy cucumbers, creamy tuna, or crunchy kale, there’s something here for every summer mood.

Go ahead, save your favorites, try a new one each week, and celebrate National Salad Week the very tasty way. 

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