Food Quiz

Healthy Spring Salad Recipe: Seasonal Lunch Option


A white bowl filled with greens and flowers.

Ingredients for April Greens Salad

Salad time! This one’s a healthy delight! April greens give it a seasonal bite. Spinach, arugula, asparagus steamed. Red peppers, cucumber, feta cheese, and lemon vinaigrette all combined. Ready for the dinner table? Let’s go! It’s sure to be a hit with everyone, you know!

Salad Greens

Salad greens make the perfect addition to any meal – and April is the perfect time to get them! To make the most of their freshness and flavor, why not try making an April Greens Salad? Here’s the recipe:


  • 6 cups of mixed salad greens (spinach, arugula, mustard greens, and lettuce)
  • 1 cup of sliced strawberries
  • 1/2 cup of crumbled feta cheese
  • 1/4 cup of chopped walnuts
  • 1/4 cup of balsamic vinaigrette


  1. Wash the greens and place them in a bowl.
  2. Slice the strawberries and add them.
  3. Sprinkle the feta cheese over the salad.
  4. Chop the walnuts and add them.
  5. Drizzle the vinaigrette and toss.

Pro tip – Get creative with your salads by trying different greens and toppings!


‘Tis April! Time for a zesty and nourishing spring salad featuring the season’s freshest greens. Here’s what you’ll need:

  1. Arugula – this peppery green adds flavor and texture.
  2. Spinach – for nutrient-richness and a delicate taste.
  3. Radicchio – crimson and white, bitter and crunchy.
  4. Dandelion greens – slightly bitter and full of goodness.
  5. Fennel – crunchy and with a subtle anise-y flavour.
  6. Peas – sweet and earthy, they add protein.
  7. Asparagus – tender and flavourful, delivers crunch.

Simply toss these together in a bowl. Drizzle your preferred dressing, and voila! An April greens salad. For extra oomph, add grilled chicken or chickpeas. Enjoy!


Protein is a must for a healthy diet. Add it to your April greens salad to up your nutrient intake! Here are some protein-rich ingredients:

  • Chicken breast: Grill or roast for a light, fresh dish.
  • Tuna: Canned or fresh, it works well with greens.
  • Lentils: Cooked lentils provide plant-based protein plus fiber & essential nutrients.
  • Hard-boiled eggs: A classic topping that adds protein.
  • Chickpeas: Plant-based protein & fiber.

Mix these ingredients together to make a delicious, filling & nutrient-rich April greens salad. Pro Tip: Add nuts, seeds & cheese for extra protein!

Dressing for April Greens Salad

This April Greens Salad needs a light and tasty dressing! The nice combo to the gentle flavors of the spring veggies? A basic tahini-based dressing. This creamy dressing adds the right amount of flavor to the salad without overpowering the natural flavors of the vegetables.

Let’s make this tasty spring salad dressing!

Homemade lemon vinaigrette

Make your lunch even more delightful with a homemade lemon vinaigrette! It’s the perfect dressing to complement the fresh flavors of spring greens. Here’s how:

  1. Whisk together lemon juice, olive oil, honey, Dijon mustard, garlic, and salt in a bowl.
  2. Add a dash of black pepper, whisk till everything is well-combined.
  3. Taste and adjust the flavors as you wish.
  4. Drizzle the vinaigrette over your April Greens Salad and lightly toss.
  5. Enjoy your delicious and healthy homemade salad dressing!

Simple olive oil and lemon juice dressing

Treat yourself to a delicious April Greens Salad with a zesty olive oil and lemon juice dressing.

To make it, whisk together ¼ cup of extra virgin olive oil and 2 tablespoons of fresh lemon juice in a small bowl.

Season the dressing with ¼ teaspoon of salt and ⅛ teaspoon of black pepper, or to taste.

Drizzle it over the salad and toss for an even coat. Serve it up and enjoy the burst of flavors.

Pro tip: Try different ratios of oil to acid, or add honey or Dijon mustard for a custom taste.

Balsamic vinaigrette with honey

This awesome balsamic vinaigrette with honey dressing is perfect with April Greens Salad. It’s healthy and yummy! Making it is easy.

Here are the steps to make it:

  1. Put 1/4 cup of balsamic vinegar, 1 tbsp of honey, 1 tsp of Dijon mustard, 1 minced garlic clove, 1/2 tsp of oregano, a pinch of salt, and black pepper in a bowl.
  2. Whisk them together.
  3. Slowly pour in 1/2 cup of olive oil.
  4. Keep whisking until the mixture is blended.
  5. Taste it and add more seasonings if needed.
  6. Drizzle it over April Greens Salad or any other salad. Sweet and tangy! Plus, antioxidants and nutrients! Give it a try!
Fresh Spring Salad with April Greens A Seasonal Recipe for a Healthy Lunch
Fresh Spring Salad with April Greens A Seasonal Recipe for a Healthy Lunch

How to Make the April Greens Salad

Salad up your weekly meals! Try this fresh spring salad with April greens. It’s a light, healthy lunch. Red leaf lettuce, spinach, radishes and seasonal ingredients make it crunchy and tasty. Ready in no time. Here’s how to make it. Deliciously vibrant and nutritious April greens salad!

Cleaning and Prepping the Greens

For a delicious April Greens Salad, cleaning and prepping the greens is essential. Here’s the how-to:

  1. Rinse the greens with cold water to get rid of dirt or debris.
  2. Discard any wilted or discolored leaves.
  3. Use a salad spinner or pat dry the greens with a towel.
  4. Tear the greens into bite-sized pieces or chop them smaller, as you wish.
  5. Add other toppings like sliced almonds, goat cheese, or strawberries.
  6. Toss the salad in a light vinaigrette dressing and enjoy!

Chopping the vegetables and protein

Chop, dice, and slice for the April Greens Salad – a delicious, healthy, and refreshing spring lunch!

Cook and cube chicken breast, boil eggs, cut cherry tomatoes, dice cucumbers, slice radishes, cube avocado, and chop red onion. Layer the ingredients on a bed of mixed greens. Drizzle with your favorite dressing for added flavor.

Pro tip: Prep the veggies and protein the night before. Store in an airtight container in the fridge. When lunchtime arrives, the salad will be ready to assemble and eat!

Assembling the salad

It’s simple to make an April Greens Salad! Get a large bowl and start.

  1. Put your April greens (lettuce or spinach) in first.
  2. Then, add chopped carrots, cucumbers, and radishes as toppings.
  3. Sprinkle some sunflower seeds or toasted almonds.
  4. Drizzle your favorite dressing and toss.
  5. Maybe add extra toppings if you want.

Voila! Your April Greens Salad is ready to be munched!

Tips and Tricks for Making a Perfect Spring Salad

Crafting a scrumptious spring salad? It’s a cinch! Select the proper fixings and follow the steps. Then you’ll have a delectable, nourishing lunch in no time. Here are a few hints to help you make your salad an artwork.

Selecting the right greens

When you want a perfect spring salad, the right greens are key. Here are tips to help you pick the best ones:

  • Arugula – adds zingy, bold taste. Perfect with sweeter ingredients.
  • Spinach – mild, earthy flavor. Goes with many dressings or fruits.
  • Butter lettuce – smooth texture, delicate taste. Great base for salads.
  • Spring mix – balanced blend of textures and flavors. Includes lettuces, arugula, dandelion.

Pro Tip: Wash and dry greens before using. Use a salad spinner or paper towel. Avoid soggy greens.

Incorporating fresh herbs

Revamp your spring salad with some fresh herbs! They’ll give extra flavor, nutrients, and health benefits.


  • Choose herbs that match other salad ingredients, like parsley, mint, cilantro, dill, or basil.
  • Chop ’em finely to evenly distribute the flavors.
  • Sprinkle herbs on top of the salad for a colorful, aromatic finish.
  • Blend herbs with olive oil, vinegar, and seasonings to make a yummy dressing.
  • Pro tip: Store herbs in an airtight container in the fridge or use right away.

Mixing and matching textures and flavors

Mixing & matching textures and flavors is an art! Make your spring salad next-level with these tips:

  • Start with crunchy greens like arugula, kale or spinach.
  • Add textures like nuts, avocado & juicy fruits.
  • Sweet & savory? Think grilled chicken, roasted beets or honey mustard!
  • Dressings like citrus vinaigrette, balsamic glaze or tahini sauce.
  • For color, add carrots, bell peppers or cherry tomatoes.
  • Pro Tip: Store greens & toppings separately in airtight containers for freshness.

Benefits of Eating a Fresh Spring Salad

Want to stay healthy and savor the flavors of spring? Try a fresh spring salad! April greens offer an abundance of nutrition. Plus, they help keep you fuller for longer. Plus, you don’t need many ingredients to make one.

Let’s look at the benefits of eating a spring salad:

  • It’s full of vitamins and minerals.
  • It’s easy to make.
  • And it tastes delicious!

Promotes healthy digestion

Tantalizing fresh spring salads make the ideal meal for health and nourishment. Not only are they tasty, but they also aid healthy digestion.


  • Leafy greens and vegetables brimming with fiber can help avoid constipation and ensure regular bowel movements for optimal digestion.
  • Plus, fresh salads are loaded with enzymes which break down food particles to enable nutrient absorption.
  • And the high water content of the vegetables in the salad can hydrate the digestive system, flushing out toxins and optimizing its functioning.

So, search no more for a fast, nutritious and healthy meal. Try a fresh spring salad with April greens – the perfect seasonal recipe for a healthy lunch!

Boosts immune system

Benefit your immune system and health by eating a fresh spring salad made with April greens! These greens, like spinach, arugula, and kale, are packed with essential nutrients. Vitamin A helps regulate the immune system, while vitamin C acts as an antioxidant to protect the body. Plus, they have folate, potassium, and fiber to help with digestion, blood pressure, and cholesterol.

Eat a salad with April greens to super-charge your immune system. Pro-tip: Make it more nutrient-rich and flavorful by adding a variety of colorful veggies, fruits, nuts, and seeds.

Increases energy levels

Fresh spring salads with April greens contain lots of nutrients. They can give you energy and provide health benefits. Here are some advantages of eating a fresh spring salad:

  • Fiber-rich: Salads have lots of dietary fiber. It keeps you full for longer and helps with weight control and digestion.
  • Vitamins and minerals: Spinach and arugula have vitamins and minerals that are important for good health. Spinach is high in iron. Arugula has vitamin C and potassium.
  • Low in calories: Fresh spring salads are low-calorie. They are great for weight loss or maintenance.
  • Boosts energy levels: The nutrients in the salad plus its low-calorie count can help you feel energized throughout the day.

Pro tip: Add protein, healthy fats, or whole grains to your salad. This will make it a well-rounded and filling meal.

Frequently Asked Questions

What makes this recipe seasonal?

This recipe features April greens, which are in season during the springtime. Eating seasonal produce ensures that you are getting the freshest, most flavorful ingredients available.

Can I make substitutions in this recipe?

Absolutely! This recipe is very customizable. You can swap out any of the ingredients to suit your tastes or dietary restrictions.

Is this salad filling enough for a meal?

Yes! The addition of protein in the form of grilled chicken or tofu makes this salad a satisfying and filling meal.

Can I make this salad in advance?

Yes, you can prepare the various components of the salad (such as the dressing, grilled chicken/tofu, and chopped vegetables) in advance and assemble the salad just before serving.

How long will leftovers last?

A: Leftovers will keep in the refrigerator for up to 3 days.

Is this recipe suitable for vegetarians/vegans?

Yes! To make this recipe vegan, simply swap out the chicken for tofu or another plant-based protein of your choice.
Oliver Montgomery
Oliver Montgomery

Hi there! I'm Ollie, a grilling and smoking connoisseur with a zest for craft beer. Fishing and barbecue competitions fill my weekends, while weeknights are spent homebrewing in my workshop. Eager to experience bold flavors and perfect pairings with you, let's fire up the grill and embark on a culinary adventure together!