I know it’s not technically summer yet, but I couldn’t resist putting together this fresh, healthy summer salad now. It’s simple, full of flavor and perfect for warm days: grilled vegetables, fresh greens, juicy tomatoes and creamy feta. Whether you serve it as a side or make it a light main by adding quinoa, chickpeas or grilled chicken, it’s satisfying and easy to prepare.
With a vacation coming up, I’ve been nudging my routine toward healthier habits over the last few weeks. Small changes can make a big difference:
- I started running a little each morning—short, downhill bursts that leave me energized even if I’m not training for a race.
- I’m walking at least two hours a day and intentionally spending more time outdoors. Hitting those 10,000 steps has made me realize I want to be outside more often.
- I’ve been making more salads and actually enjoying them again—this recipe is a favorite.
I even started listening to podcasts again. But enough about me—let’s talk about this salad. I’m proud of how my food photos are improving, too. Who knew I’d ever photograph my meals? The internet has changed a lot of habits, but this one’s delicious.
Summer Salad Ingredients
The best summer salads balance fresh, raw ingredients with something cooked or textured—grilled vegetables, a salty cheese like feta, or a protein such as chickpeas. Here are the ingredients I used and suggestions if you want to adapt the recipe.
Tomatoes. Sweet, ripe tomatoes are essential for a summer salad. If large tomatoes aren’t great, use cherry tomatoes for concentrated flavor.
Arugula (or spinach). I used a mix of spinach and arugula; in peak summer I prefer mostly arugula for its peppery bite. Spinach works well if you want a milder green.
Hot pepper or bell pepper. I added one mild hot pepper for flavor. Swap it for a small bell pepper if you prefer no heat.
Zucchini & carrot. I sautéed zucchini, carrot and a bit of broccoli in olive oil with garlic and herbs. You can roast or grill them instead; sautéing is the quickest option.
Feta cheese. Choose a simple, good-quality feta, or opt out for a vegan version if needed.
Olives. Kalamata olives are great here; pitted and chopped works best for easy eating.
Garlic. A clove of mashed garlic brightens the dressing and ties the flavors together.
Cucumbers (optional). I didn’t use cucumbers this time because they weren’t in season where I shopped, but a crisp cucumber is a welcome crunchy addition in mid-summer.
Optional additions to make the salad more filling: chickpeas, beans, seeds, nuts, grilled chicken, fish, or quinoa.
How To Make A Summer Salad
- Chop all fresh vegetables.
- Place the greens and chopped vegetables in a large bowl.
- Add the grilled, roasted or sautéed vegetables and crumble in the feta.
- Drizzle with olive oil and a splash of vinegar or lemon juice.
- Toss gently to combine, season with salt and black pepper to taste.
- Serve immediately and enjoy.
Be proud of yourself for choosing a nourishing meal—your future self will thank you for skipping that pizza tonight.
What Vegetables To Eat During Summer
Summer offers an abundance of produce. For salads and light meals, look for:
- tomatoes
- cucumbers
- zucchini
- bell peppers
- eggplant
- mixed greens
- basil
- parsley
- carrots
- green beans
- arugula
I’m thinking of my dad’s garden and all the summer produce it provides. Don’t forget the fruits of the season, too—berries, peaches, plums and watermelon make perfect desserts or salad additions when they’re ripe.
Summer Salad With Grilled Vegetables And Feta
With fresh tomatoes, arugula, feta cheese, and grilled vegetables this easy and healthy summer salad is refreshing, satisfying and perfect when it’s hot outside!
10 minutes
10 minutes
20 minutes
Ingredients
- 2 tomatoes, chopped
- 1 cup arugula, chopped
- 1 cup spinach, chopped
- handful basil, chopped
- 1 small zucchini
- 1 carrot
- olives, handful
- 1 hot pepper or small bell pepper, chopped
- 2 scallions, chopped
- 1 garlic clove, mashed
- 1 Tbsp olive oil
- 1 tsp vinegar or lemon juice
- salt and pepper to taste
Instructions
- Cut carrots and zucchini into circles; avoid slicing too thin or too thick.
- Grill, roast or sauté the zucchini and carrot. I cook them in a non-stick pan with olive oil, garlic and dried basil, adding a few broccoli florets. Let cool before adding to the salad.
- Chop tomatoes, spinach, arugula, basil, hot pepper and scallion.
- Add the garlic, fresh and cooked vegetables, olives and feta to a bowl.
- Pour olive oil and vinegar over the salad and toss to combine.
- Season with salt and black pepper to taste and enjoy.
Nutrition Information:
Yield:
2
Serving Size:
1
Amount Per Serving:
Calories: 199
Total Fat: 11g
Saturated Fat: 2g
Trans Fat: 0g
Unsaturated Fat: 9g
Cholesterol: 0mg
Sodium: 452mg
Carbohydrates: 23g
Fiber: 8g
Sugar: 9g
Protein: 8g
