Soulitinerary

Fresh, vibrant, and bursting with flavor—these Spring Salad Recipes go way beyond the ordinary. Seasonal combos that bring your plate to life!

Spring isn’t just a season—it’s a shift in energy. After months of heavy stews and sluggish routines, your body starts craving freshness, lightness, and food that feels like sunshine on a plate. That’s where these spring salad recipes come in. They’re not side dishes. They’re meals that fuel you. They support gut health, balance mood, and reduce inflammation—without making you feel like you’re on a restrictive plan.

Spring Salad Recipes

1. Strawberry Spinach Salad with Balsamic Vinaigrette

Fresh, sweet, and crisp—this one hits all the right spring notes.

Ingredients:

• 4 cups baby spinach
• 1 cup fresh strawberries, sliced
• ¼ cup red onion, thinly sliced
• ¼ cup crumbled feta
• ¼ cup walnuts (lightly toasted)
• 2 tbsp balsamic vinegar
• 1 tbsp olive oil
• 1 tsp Dijon mustard
• Salt and pepper to taste

Instructions:

• In a small bowl, whisk balsamic vinegar, olive oil, Dijon mustard, salt, and pepper.
• In a large bowl, toss spinach, strawberries, onion, and walnuts.
• Drizzle with dressing and top with feta just before serving.

Why it works: The sweet strawberries balance the bitterness of spinach. Feta adds creaminess, while walnuts give crunch and omega-3s. It’s a serotonin-supporting combo, ideal for a midday energy reset.

2. Asparagus and Egg Salad with Dijon Dressing

This salad feels gourmet but comes together in minutes.

Ingredients:

• 1 bunch asparagus, trimmed
• 2 hard-boiled eggs, sliced
• 2 cups arugula or baby kale
• ¼ cup radishes, thinly sliced
• 1 tbsp Dijon mustard
• 2 tbsp lemon juice
• 1 tbsp olive oil
• Salt and cracked pepper

Instructions:

• Blanch asparagus in boiling water for 2–3 minutes, then transfer to ice water.
• Pat dry, then slice into 2-inch pieces.
• Whisk dressing ingredients together.
• Toss greens, asparagus, and radishes with dressing. Top with sliced egg.

Why it works: Asparagus is rich in folate, supporting dopamine and serotonin production. Eggs provide choline for brain function and lasting satiety.

Make extra eggs at the start of the week to throw into meals like this—great for busy schedules.

3. Pea, Mint, and Quinoa Salad

Bright, herbaceous, and surprisingly filling.

Ingredients:

• 1 cup cooked quinoa
• 1 cup peas (fresh or thawed frozen)
• 2 tbsp chopped mint
• 1 small cucumber, diced
• ¼ cup crumbled goat cheese
• Juice of ½ lemon
• 1 tbsp olive oil
• Sea salt to taste

Instructions:

• Toss quinoa, peas, mint, and cucumber in a large bowl.
• Mix lemon juice, olive oil, and salt. Drizzle over salad.
• Finish with goat cheese just before serving.

Why it works: Mint improves digestion. Peas provide fiber and protein. Quinoa gives you a slow-release energy boost.

4. Roasted Beet and Citrus Salad

Perfect for when you want something earthy yet vibrant.

Ingredients:

• 2 medium beets, roasted and sliced
• 1 orange, segmented
• 3 cups mixed greens
• 2 tbsp goat cheese or feta
• 2 tbsp chopped pistachios
• 1 tbsp red wine vinegar
• 2 tbsp olive oil
• Salt and pepper

Instructions:

• Roast beets at 400°F for 45 minutes, then peel and slice.
• Toss greens with vinegar, oil, salt, and pepper.
• Layer beets and citrus, top with cheese and pistachios.

Why it works: Beets improve blood flow and stamina. Citrus adds vitamin C, helping your body absorb plant-based iron.

💬 Pro tip: Use gloves when peeling beets to avoid stained hands—personal lesson learned the hard way!

5. Spring Chickpea and Avocado Salad

Creamy, crunchy, protein-packed.

Ingredients:

• 1 can chickpeas, drained and rinsed
• 1 avocado, diced
• ½ red bell pepper, chopped
• 2 green onions, sliced
• Juice of 1 lemon
• 1 tbsp tahini
• Salt and garlic powder

Instructions:

• Whisk lemon juice and tahini in a small bowl.
• Toss chickpeas, avocado, peppers, and onions.
• Drizzle dressing, season, and stir gently.

Why it works: Chickpeas fuel your microbiome. Avocado keeps blood sugar steady. Together, they support a calm mind and stable mood.

6. Herbed Couscous and Roasted Veggie Salad

Warm or cold, this one’s comfort in a bowl.

Ingredients:

• 1 cup couscous, cooked
• 1 zucchini, chopped
• 1 red bell pepper, sliced
• 1 carrot, sliced
• 1 tsp smoked paprika
• 1 tsp cumin
• Olive oil
• Fresh parsley or dill, chopped
• Juice of ½ lemon

Instructions:

• Roast veggies at 425°F for 25 minutes with olive oil and spices.
• Cook couscous and fluff with a fork.
• Mix everything with herbs and lemon juice.

Why it works: Roasting concentrates veggie flavor. Couscous absorbs all the juices. It’s grounding, nourishing, and easy to prep ahead.

🧠 Mood bonus: Complex carbs like couscous help the brain synthesize serotonin more efficiently—ideal for spring transitions.

7. Snap Pea and Radish Salad with Sesame-Ginger Dressing

A crunchy, zesty salad perfect for warmer days.

Ingredients:

• 1 cup snap peas, trimmed and halved
• 4 radishes, thinly sliced
• ½ cup shredded carrots
• 1 tbsp toasted sesame seeds

Dressing:

• 1 tbsp grated ginger
• 1 tbsp rice vinegar
• 1 tsp sesame oil
• 1 tbsp soy sauce or tamari
• 1 tsp honey

Instructions:

• Whisk dressing ingredients together.
• Toss veggies with dressing and sprinkle sesame seeds on top.

Why it works: Ginger reduces inflammation. Snap peas are rich in Vitamin C and fiber. This salad cools and energizes—great for midday slumps.

8. Watermelon, Cucumber, and Feta Salad

This one screams spring-summer crossover.

Ingredients:

• 2 cups watermelon, cubed
• 1 cup cucumber, diced
• ¼ cup red onion, thinly sliced
• ¼ cup feta
• Fresh mint leaves
• Juice of 1 lime

Instructions:

• Combine all ingredients gently in a bowl.
• Chill for 10–15 minutes before serving for best flavor.

Why it works: Watermelon hydrates. Cucumber cools. Feta balances the sweetness. Mint ties everything together for a refreshing finish.

Hydration and focus: Staying hydrated affects cognitive performance. Starting your meal with water-rich produce like this helps you stay mentally sharp.

You don’t need to force salads to be satisfying. When made right—with the right ingredients, textures, and flavors—spring salad recipes become a joy, not a chore.

Here’s what to do:

• Prep elements ahead of time: roasted veggies, cooked grains, chopped greens.
• Build flavor layers: think herbs, crunch, and healthy fat.
• Eat intuitively: let your body guide what feels right today.

Whether you’re working from home, packing lunch for the office, or looking for something light for dinner, these recipes deliver flavor, energy, and emotional balance—one bowl at a time.

Let food nourish your mood. Let your meals reflect your season.

Do not miss these Lunchbox Salad Ideas​!