You know those days when you’re craving something fresh and satisfying, but don’t want to spend hours in the kitchen? That’s exactly how I felt last summer when I threw together this delicious, healthy, and complete salad on a whim. I was starving after a long walk, and all I had were some random veggies in the fridge—spinach, cucumber, a few cherry tomatoes, and half an avocado staring back at me. A quick chop, a drizzle of olive oil and balsamic, and boom—I had a meal that was not just filling but packed with flavor and nutrients. No guilt, no fuss, just pure freshness. Now it’s my go-to lunch whenever I need something fast, nutritious, and downright delicious.
Why You’ll Love This Delicious Healthy and Complete Salad
Listen, I know salads can sometimes feel like punishment—but this one? Total game changer. Here’s why it’s become my absolute favorite:
- It’s ready in 15 minutes flat—faster than waiting for delivery! No cooking, just chopping and tossing.
- Every bite bursts with freshness—crisp cucumbers, creamy avocado, and sweet tomatoes play off the tangy feta perfectly.
- Actually keeps you full (thanks to good fats from avocado and walnuts—none of that “hungry an hour later” nonsense).
- Feels indulgent but secretly virtuous—like when the balsamic glaze makes you forget you’re eating kale.
- Endlessly customizable—throw in leftover chicken, swap walnuts for pecans, or add mango if you’re feeling fancy.
Trust me, this isn’t just “rabbit food.” It’s the kind of meal that makes you feel amazing after eating it—body and taste buds happy.
Ingredients for the Delicious Healthy and Complete Salad
Okay, here’s the lineup for our superstar salad—and yes, every single ingredient matters! Measuring isn’t strict (I eyeball it often), but these proportions create the perfect balance:
- 2 cups mixed greens – I use a combo of spinach (for iron), arugula (for peppery bite), and kale (massage it first to soften!)
- 1 cucumber, thinly sliced – English or Persian work best, less watery
- 1 ripe avocado, diced – wait until it yields slightly when squeezed
- 1 cup cherry tomatoes, halved – rainbow ones add gorgeous color
- ½ red onion, paper-thin slices – soak in cold water for 5 minutes if you hate raw onion breath
- ¼ cup feta cheese, crumbled – buy the block and break it yourself for better texture
- ¼ cup walnuts, roughly chopped – toast them in a dry pan for 2 minutes if you have time
- 2 tbsp good olive oil – the fruity kind makes a difference
- 1 tbsp aged balsamic vinegar – thicker and sweeter than regular
- Salt & pepper – flaky sea salt and fresh-cracked black pepper, please!
How to Make the Delicious Healthy and Complete Salad
Alright, let’s get chopping! The beauty of this salad is how effortlessly it comes together—but a few little tricks make all the difference. Here’s exactly how I layer it for maximum flavor:
First, prep your veggies like a pro (this takes 10 minutes, tops). Wash and dry those greens thoroughly—soggy salad is a no-go. Slice the cucumber into thin half-moons (I leave the skin on for crunch). Halve the cherry tomatoes—if they’re super juicy, give them a gentle squeeze to ditch excess seeds. Dice the avocado last so it doesn’t brown, and toss it with a quick spritz of lemon if you’re paranoid like me.
Now, assemble with intention. In your biggest bowl (trust me, you’ll need room to toss), start with the greens as your base. Scatter the cucumber, tomatoes, and avocado over the top—don’t just dump them in one clump! Sprinkle the red onion slices evenly (they’re strong, so distribution matters). Crumble the feta with your fingers for rustic texture, then shower the walnuts over everything.
Dressing is dead simple but crucial. Drizzle the olive oil first—it coats the leaves better than vinegar alone. Then hit it with the balsamic (if it’s too thick, mix it with the oil first in a spoon). Season generously with salt and pepper—I do two clockwise grinds of pepper and a three-finger pinch of salt.
Final step: toss with care. Use salad tongs or clean hands to lift from the bottom, folding gently until every leaf glistens. Taste and adjust—maybe more salt? Another drizzle of balsamic? Serve immediately while everything’s crisp and vibrant. That’s it—no fancy skills needed, just fresh ingredients treated right!
Tips for the Perfect Delicious Healthy and Complete Salad
Want to take this salad from good to knock-your-socks-off amazing? Here are my tried-and-true secrets:
- Dry those greens! A salad spinner is worth its weight in gold—wet leaves repel dressing.
- Season in layers—sprinkle a pinch of salt on the tomatoes and cucumbers before assembling.
- Toss avocado with dressing first—it prevents browning and helps it cling to other ingredients.
- Go light on dressing initially—you can always add more, but you can’t take it back!
- Use room temperature ingredients—cold veggies mute flavors. Pull everything from the fridge 30 minutes early.
Bonus trick: If prepping ahead, store components separately and combine right before eating. Your future crispy-salad-loving self will thank you!
Ingredient Notes and Substitutions for Your Delicious Healthy and Complete Salad
Listen, I know we don’t all have the same groceries on hand—that’s why this salad is so flexible! Here’s how to adapt without losing that magic:
- Greens – No kale? Use romaine or butter lettuce. Baby spinach alone works great too.
- Cheese – Feta too tangy? Goat cheese or shaved parmesan are dreamy substitutes.
- Nuts – Walnuts not your thing? Toasted almonds or pepitas add fantastic crunch.
- Veggies – Swap red onion for shallots if raw onion’s too intense. Bell peppers or radishes make great additions too!
Only rule? Keep the avocado—it’s non-negotiable for that creamy richness. But otherwise? Make it yours!
Serving Suggestions for the Delicious Healthy and Complete Salad
This salad shines as a meal on its own, but if you’re feeling fancy? Try pairing it with grilled chicken or salmon for extra protein. Crusty whole-grain bread on the side makes it extra hearty—perfect for soaking up that delicious balsamic dressing. Or go Mediterranean-style with warm pita and hummus!
Storage and Reheating for the Delicious Healthy and Complete Salad
Let’s be real—this salad is best eaten fresh, but if you must store leftovers, here’s how: Keep undressed components in separate airtight containers (greens in one, wetter veggies in another). The avocado will brown, so add that fresh. Dressing stays on the side until serving—nobody likes a soggy salad revival!
Nutritional Information for the Delicious Healthy and Complete Salad
Here’s the scoop on why this salad makes you feel so darn good! Per serving, you’re looking at roughly:
- 350 calories (but so nutrient-dense!)
- 28g healthy fats (thank you, avocado and olive oil)
- 8g protein (walnuts and feta do the heavy lifting)
- 8g fiber (hello, happy digestion!)
*Note: Values can vary based on exact ingredients—like if you go wild with extra cheese (no judgment!). But one thing’s certain: every bite packs serious nutritional punch.
Frequently Asked Questions About the Delicious Healthy and Complete Salad
Q1: Can I make this salad ahead of time?
Absolutely! Prep all ingredients separately and store them in airtight containers (keep greens away from wet veggies). Add the avocado and dressing right before serving to prevent sogginess. The chopped veggies will keep fresh for 2 days in the fridge.
Q2: What’s the best protein to add to this salad?
Grilled chicken or shrimp are my top picks—they pair perfectly with the flavors. For vegetarians, crispy tofu or chickpeas add great texture. Just season simply with salt, pepper, and a squeeze of lemon before tossing them in.
Q3: Help! I don’t like feta—what cheese works instead?
No problem! Goat cheese adds creaminess without being too salty. For a milder option, try fresh mozzarella balls. If you’re dairy-free, nutritional yeast gives a nice cheesy flavor without actual cheese.
Q4: How do I keep the avocado from turning brown?
Toss diced avocado with a teaspoon of lemon or lime juice before adding to the salad. If prepping ahead, store the pit with the cut avocado—it actually helps! But honestly? A little browning doesn’t affect taste.
Q5: Can I use bottled dressing instead?
Sure, but homemade tastes fresher! If using store-bought, pick a light balsamic vinaigrette. Start with half the amount—bottled dressings are often stronger. You can always add more!
25-Minute Delicious Healthy and Complete Salad You’ll Crave
- Total Time: 15 minutes
- Yield: 2 servings 1x
- Diet: Vegetarian
Description
A nutritious and tasty salad packed with fresh ingredients for a balanced meal.
Ingredients
- 2 cups mixed greens (spinach, arugula, kale)
- 1 cucumber, sliced
- 1 avocado, diced
- 1 cup cherry tomatoes, halved
- 1/2 red onion, thinly sliced
- 1/4 cup feta cheese, crumbled
- 1/4 cup walnuts, chopped
- 2 tbsp olive oil
- 1 tbsp balsamic vinegar
- Salt and pepper to taste
Instructions
- Wash and dry all vegetables thoroughly.
- Chop the cucumber, avocado, cherry tomatoes, and red onion.
- Combine mixed greens, cucumber, avocado, tomatoes, and red onion in a large bowl.
- Sprinkle feta cheese and walnuts on top.
- Drizzle with olive oil and balsamic vinegar.
- Season with salt and pepper to taste.
- Toss gently before serving.
Notes
- Use fresh ingredients for best flavor.
- Adjust seasoning to your preference.
- Add grilled chicken or tofu for extra protein.
- Prep Time: 15 minutes
- Cook Time: 0 minutes
- Category: Salad
- Method: No-Cook
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1 serving
- Calories: 350
- Sugar: 5g
- Sodium: 200mg
- Fat: 28g
- Saturated Fat: 6g
- Unsaturated Fat: 20g
- Trans Fat: 0g
- Carbohydrates: 20g
- Fiber: 8g
- Protein: 8g
- Cholesterol: 15mg
Keywords: healthy salad, fresh ingredients, easy recipe, vegetarian meal