Skip the leafy greens and showcase fresh fruits, vegetables, beans and grains to deliver bold flavors and plenty of crunch.
1/25
Frito Corn Salad
From the Recipe Creator:
This Frito corn salad is always requested by friends and family! Super easy and great alongside just about any main course. Quick tip: Wait on adding Fritos until you're about to serve, as they tend to get soggy after a few hours. —Mandy McKinnon, North Canton, Ohio
Nutrition Facts:
3/4 cup: 463 calories, 35g fat (9g saturated fat), 28mg cholesterol, 789mg sodium, 25g carbohydrate (5g sugars, 3g fiber), 8g protein.
2/25
Green Bean Salad
From the Recipe Creator:
Serve up those green beans in a whole new way–with a green bean salad recipe! The tangy flavors and crunch of these balsamic green beans complement any special meal or holiday potluck. —Megan Spencer, Farmington Hills, Michigan
Nutrition Facts:
3/4 cup: 77 calories, 5g fat (1g saturated fat), 4mg cholesterol, 112mg sodium, 7g carbohydrate (3g sugars, 3g fiber), 3g protein. Diabetic exchanges: 1 vegetable, 1 fat.
3/25
Carrot Ribbon Salad
From the Recipe Creator:
This is our take on the viral carrot ribbon salad—with a citrus twist! My son Bo and I came up with this version. It's great as a side, or make it a main dish by adding grilled chicken or fish. —Erin Wright, Wallace, Kansas
Nutrition Facts:
1 serving: 165 calories, 6g fat (0 saturated fat), 0 cholesterol, 325mg sodium, 28g carbohydrate (22g sugars, 4g fiber), 3g protein.
4/25
Greek Salad
From the Recipe Creator:
The heart of a Greek salad recipe is in the olives, feta, cucumbers and tomatoes. Dress it with olive oil and vinegar, then add more olives and cheese. —Arge Salvatori, Little Ferry, New Jersey
Nutrition Facts:
3/4 cup: 148 calories, 12g fat (2g saturated fat), 6mg cholesterol, 389mg sodium, 7g carbohydrate (3g sugars, 2g fiber), 3g protein. Diabetic Exchanges: 2 vegetable, 2 fat.
5/25
Broccoli Raisin Salad
From the Recipe Creator:
For a simple but sensational side dish, I throw together this refreshing broccoli salad with raisins. I adjusted a friend's recipe to cut a few calories. The raisins add sweetness, and the bacon gives it a nice crunch. —Angela Oelschlaeger, Tonganoxie, Kansas
Nutrition Facts:
3/4 cup: 181 calories, 8g fat (2g saturated fat), 17mg cholesterol, 411mg sodium, 22g carbohydrate (16g sugars, 2g fiber), 8g protein. Diabetic Exchanges: 1 vegetable, 1 fruit, 1/2 fat.
6/25
Cucumber Watermelon Salad
From the Recipe Creator:
Capturing the fantastic flavors of summer, this refreshing, beautiful watermelon-cucumber salad will be the talk of any picnic or potluck. —Roblynn Hunnisett, Guelph, Ontario
Nutrition Facts:
3/4 cup: 60 calories, 3g fat (0 saturated fat), 0 cholesterol, 78mg sodium, 9g carbohydrate (8g sugars, 1g fiber), 1g protein. Diabetic Exchanges: 1/2 fruit, 1/2 fat.
7/25
Roasted Cabbage Caesar Salad
From the Recipe Creator:
In my opinion, cabbage is one of the most overlooked vegetables. This roasted cabbage Caesar recipe is my attempt to make it sexy. —Lauren Habermehl, Pewaukee, Wisconsin
Nutrition Facts:
1 serving: 193 calories, 17g fat (4g saturated fat), 15mg cholesterol, 361mg sodium, 9g carbohydrate (3g sugars, 3g fiber), 3g protein.
8/25
Caprese Salad
From the Recipe Creator:
My husband and I love Caprese salad, but not the high prices we pay for it in restaurants. Here, we created our own version which tastes incredibly close, if not better, than any restaurant version we've tried. —Melissa Pearson, Sandy, Utah
Nutrition Facts:
1 serving: 256 calories, 19g fat (9g saturated fat), 45mg cholesterol, 161mg sodium, 8g carbohydrate (6g sugars, 2g fiber), 11g protein.
9/25
Smashed Chili Crisp Cucumber Salad
From the Recipe Creator:
This is one of my favorite ways to eat cucumbers! They stay crisp, cool and refreshing while picking up a fiery kick from the chili crisp. Smashing the cucumbers with the back of your knife creates craggy surfaces that absorb dressing far better than simple slices. —Lindsay Mattison, Beaverton, Oregon
Nutrition Facts:
1/2 cup: 80 calories, 2g fat (0 saturated fat), 0 cholesterol, 1178mg sodium, 14g carbohydrate (10g sugars, 1g fiber), 2g protein.
10/25
Cowboy Caviar (Corn and Black Bean Salad)
From the Recipe Creator:
This colorful, crunchy black bean and corn salad is chock-full of nutrition that all ages love. Try it with a variety of summer entrees, or as a wholesome salsa! —Krista Frank, Rhododendron, Oregon
Nutrition Facts:
3/4 cup: 167 calories, 4g fat (0 saturated fat), 0 cholesterol, 244mg sodium, 27g carbohydrate (8g sugars, 5g fiber), 7g protein. Diabetic Exchanges: 2 starch, 1 fat.
11/25
Asparagus Mimosa
From the Recipe Creator:
This classic French dish celebrates asparagus season in the best way possible. Poached or steamed asparagus is topped with a tangy, caper-Dijon vinaigrette and chopped hard-boiled eggs. Serve it room-temperature for a springtime brunch or a summer picnic. —Lesley Balla, Seattle, Washington
Nutrition Facts:
1 serving: 238 calories, 19g fat (4g saturated fat), 186mg cholesterol, 710mg sodium, 8g carbohydrate (3g sugars, 2g fiber), 10g protein.
12/25
Copycat Sweet Kale Salad
From the Recipe Creator:
This copycat sweet kale salad tastes just like the kit versions you can get at Costco or Trader Joe's. Skip the premade version and customize the salad to your liking at home! —Lauren Habermehl, Pewaukee, Wisconsin
Nutrition Facts:
1 serving: 385 calories, 25g fat (5g saturated fat), 13mg cholesterol, 174mg sodium, 37g carbohydrate (27g sugars, 5g fiber), 8g protein.
13/25
Mexican Street Corn Rice Salad
From the Recipe Creator:
Ruth Bianchi from Apple Valley, Minnesota notes, “The recipe for this delicious, colorful salad has been in my family for years. My mother used to bring it to many different functions, and I’m carrying on her tradition.”
Nutrition Facts:
1 serving: 386 calories, 14g fat (3g saturated fat), 13mg cholesterol, 549mg sodium, 56g carbohydrate (5g sugars, 2g fiber), 8g protein.
14/25
Chickpea Salad
From the Recipe Creator:
My mom I make this together with lots of fresh veggies, a light lemony dressing and salty, creamy feta to top it off. It's great for healthy lunches throughout the week. —Ali Bonsor, Kalispell, Montana
Nutrition Facts:
1/2 cup: 118 calories, 5g fat (1g saturated fat), 3mg cholesterol, 210mg sodium, 13g carbohydrate (1g sugars, 3g fiber), 5g protein.
15/25
Cucumber Salad with Sour Cream
From the Recipe Creator:
It’s been a tradition at our house to serve this dish with the other Hungarian specialties my mom learned to make from the women at church. It’s especially good during the summer when the cucumbers are fresh-picked from the garden. —Pamela Eaton, Monclova, Ohio
Nutrition Facts:
3/4 cup: 62 calories, 3g fat (2g saturated fat), 10mg cholesterol, 5mg sodium, 7g carbohydrate (5g sugars, 2g fiber), 2g protein. Diabetic Exchanges: 1 vegetable, 1/2 fat.
16/25
Barley Salad
From the Recipe Creator:
Mild and nutty barley is a delicious base for this vibrant salad. It combines refreshing vegetables—tomato, cucumber and red pepper—with creamy feta and briny olives, aromatic garlic, red onions, parsley and mint. —Taste of Home Test Kitchen
Nutrition Facts:
3/4 cup: 255 calories, 14g fat (2g saturated fat), 3mg cholesterol, 434mg sodium, 26g carbohydrate (2g sugars, 6g fiber), 6g protein.
17/25
Lentil Salad
From the Recipe Creator:
This colorful lentil salad combines hearty lentils with crisp vegetables and a tangy dressing for a satisfying, nutrient-packed dish. Perfect as a main or a side, it's easy to make and ideal for meal prep. —Taste of Home Test Kitchen
Nutrition Facts:
3/4 cup: 125 calories, 6g fat (1g saturated fat), 1mg cholesterol, 314mg sodium, 14g carbohydrate (1g sugars, 2g fiber), 5g protein.
18/25
Marinated Tomatoes
From the Recipe Creator:
My niece introduced me to this colorful recipe some time ago. I now make it when I have buffets or large gatherings because it can be prepared hours ahead. This is a great way to use a bumper crop of tomatoes. —Myrtle Matthews, Marietta, Georgia
Nutrition Facts:
about 2 pieces: 93 calories, 9g fat (1g saturated fat), 0 cholesterol, 4mg sodium, 4g carbohydrate (2g sugars, 1g fiber), 1g protein. Diabetic Exchanges: 2 fat, 1 vegetable.
19/25
Quinoa Tabbouleh
From the Recipe Creator:
Tabouli is a super fresh, mostly parsley salad with finely cracked wheat, juicy tomatoes, onion, fresh lemon juice, good quality extra virgin olive oil and a hint of fragrant mint. I added a little gluten-free twist to this recipe by replacing the cracked wheat with quinoa and then added some cucumbers for a nice crunch. For a delicious and colorful appetizer, serve in butter lettuce cups or endive leaves. —Nikki Haddad, Germantown, Maryland
Nutrition Facts:
3/4 cup: 160 calories, 8g fat (1g saturated fat), 0 cholesterol, 258mg sodium, 18g carbohydrate (2g sugars, 3g fiber), 4g protein. Diabetic Exchanges: 1-1/2 fat, 1 starch.
20/25
Cool Beans Salad
From the Recipe Creator:
This protein-filled dish could be served as a colorful side dish or a meatless main entree. When you make it, double the recipe because it will be gone in a flash! The basmati rice adds a unique flavor and the dressing gives it a bit of a tang. —Janelle Lee, Appleton, Wisconsin
Nutrition Facts:
1-1/3 cups: 440 calories, 19g fat (3g saturated fat), 0 cholesterol, 659mg sodium, 58g carbohydrate (5g sugars, 8g fiber), 12g protein.
21/25
Fresh Corn Salad
From the Recipe Creator:
People who prefer food with some tang find this corn salad particularly appealing. It's a pretty dish, too, and very economical. If you are like me and enjoy growing your own ingredients, you won't have to pick up much at the store. —Carol Shaffer, Cape Girardeau, Missouri
Nutrition Facts:
1/2 cup: 102 calories, 2g fat (0 saturated fat), 0 cholesterol, 251mg sodium, 21g carbohydrate (0 sugars, 0 fiber), 3g protein. Diabetic Exchanges: 1 starch, 1/2 vegetable, 1/2 fat.
22/25
Macaroni Coleslaw Salad
From the Recipe Creator:
My friend Peggy brought this coleslaw to one of our picnics, and everyone liked it so much that we all had to have the recipe. —Sandra Matteson, Westhope, North Dakota
Nutrition Facts:
3/4 cup: 150 calories, 5g fat (1g saturated fat), 6mg cholesterol, 286mg sodium, 24g carbohydrate (12g sugars, 2g fiber), 3g protein. Diabetic Exchanges: 1 starch, 1 vegetable, 1 fat.
23/25
Lemony Zucchini Ribbons
From the Recipe Creator:
Fresh zucchini gets a shave and a drizzle of lemony goodness in this fab salad. Sprinkle the goat cheese or feta on top and dive in. —Ellie Martin Cliffe, Milwaukee, Wisconsin
Nutrition Facts:
3/4 cup: 83 calories, 6g fat (2g saturated fat), 12mg cholesterol, 352mg sodium, 5g carbohydrate (3g sugars, 2g fiber), 3g protein. Diabetic Exchanges: 1 vegetable, 1 fat.
24/25
Loaded Baked Potato Salad
From the Recipe Creator:
I revamped my mother's potato salad to taste more like baked potatoes with all the fixin's, which I love. This loaded baked potato salad is now the most requested dish at family gatherings. Even my mother asked for the recipe! —Jackie Deckard, Solsberry, Indiana
Nutrition Facts:
3/4 cup: 315 calories, 21g fat (7g saturated fat), 99mg cholesterol, 587mg sodium, 21g carbohydrate (3g sugars, 2g fiber), 11g protein.
25/25
Spicy Thai-Inspired Noodle Watermelon Salad
From the Recipe Creator:
Our county is famous for its fabulous Green River melons. While you won’t find this unique and refreshing salad at the county fair, it’s definitely our favorite way to eat watermelon all summer long! —Carmell Childs, Orangeville, Utah
Nutrition Facts:
3/4 cup: 240 calories, 10g fat (2g saturated fat), 0 cholesterol, 721mg sodium, 34g carbohydrate (14g sugars, 3g fiber), 7g protein.
Salads Without Lettuce FAQ
What can I use in a salad instead of lettuce?
You can easily make a salad without lettuce by swapping sturdy vegetables, grains or beans. Try creating salad bases by mixing and matching veggies like corn, cucumbers, tomatoes, broccoli, cabbage, kale or Brussels sprouts, or by leaning into quinoa, barley or chickpeas. These salad bases actually hold up much better than lettuce because they won’t wilt, become soggy, or get weighed down by hearty ingredients. Dishes with delicate flavors (like pineapple and coconut carrot salad) also fare better without lettuce, allowing the star ingredients to shine without greens cutting the flavor.
How can I make a chopped salad without lettuce?
To make a chopped salad (like Italian chopped salad) without lettuce, simply swap in chopped cucumbers and tomatoes for the lettuce. You can also create your own lettuce-free chopped salad by chopping fruits or vegetables into small cubes. Add smaller-sized ingredients like beans, croutons, olives or corn, and toss them with your favorite homemade salad dressing recipes.
What is the best salad without lettuce?
The best salad without lettuce depends on your taste preferences, but my favorites are dense bean salad, tomato salads like burrata caprese salad, and refreshing cucumber salads. These types of recipes utilize hearty ingredients and highlight summer produce. Salads with heavy ingredients (like pasta, nuts, beans and seeds) are filling enough to enjoy as a meal, and salads with lighter ingredients (like fruits, watery vegetables and herbs) are great as side salads.
