How to Make the PERFECT Spring Salad

Posted on Friday, October 17, 2025

Spring is salad season! The season of heavy winter comfort foods is over. It’s time to make way for lighter meals that celebrate the delicious seasonal ingredients that spring welcomes.

Making a great salad is a little more complicated than just throwing some veggies together in a bowl. You need to consider balance; your salad should include some protein, healthy carbs, healthy fats, and a good range of nutritious ingredients.

By incorporating plenty of in-season produce into your meals, you not only get the freshest and tastiest ingredients, but you also benefit from the boosted nutrients to provide your body with exactly what it needs to stay healthy and happy as we emerge from the cooler months.

The Foundation: Leafy Greens

Many lettuce varieties, including rocket, baby spinach, cos and butter lettuce, are in season and fresher, crisper and more nutritious than ever! These greens are rich in vitamins K, A, and C, as well as essential minerals and fibre, supporting digestion and overall health.

Use one or more of these greens to create a base for your spring salad. By using an assortment, you can increase the number of vitamins and other essential nutrients in your salad.

Add Some Colour!

Now, let’s talk about the jewels of the spring harvest! These ingredients are ripe and ready for eating right now:

Asparagus: Lightly blanched or grilled, they add a delightful crunch and earthy flavour.
Avocado: While available year-round, avocados are particularly creamy and delicious in spring, offering a great source of healthy fats.
Cherry Tomatoes: Sweet and juicy, cherry tomatoes add a unique texture and acidity to your meals, and are bursting with antioxidants.
Cucumber: Crisp and hydrating, cucumber is a refreshing addition to any salad.
Green Peas: Adds a crunchy, slightly sweet element to your salad. Toss them in raw or lightly steam them.
Herbs: Fresh mint, parsley, dill, and chives are all in season, rich in nutrients, and elevate any salad with their aromatic notes.
New (Baby) Potatoes: Adds a starchy, filling kick to your salads.
Radishes: Adds a peppery bite and a beautiful pop of colour.

Balancing Your Salad

To ensure your salad is both delicious and genuinely satisfying, think about these components:

1. The Base

Start with a generous bed of mixed spring greens.

2. Seasonal Veggies

Add 3-5 of your favourite spring vegetables. Consider different colours and textures for visual appeal and a broader range of nutrients.

3. Protein Source

To make your salad a complete meal, include a rich protein source. It could be grilled chicken, tinned fish, boiled eggs, chickpeas, lentils, tofu, haloumi or other protein-rich cheeses.

4. Healthy Fats

A source of healthy fats, like a few slices of avocado, a sprinkle of nuts (almonds, walnuts) or seeds (pumpkin, sunflower), or a drizzle of olive oil in the dressing, are crucial for nutrient absorption and keeping you feeling satisfied between meals.

5. Flavour Boosters & Texture

Thinly-sliced red onion, fruits like apple, strawberry and raspberry, toasted croutons, crumbled crispy bacon, olives, capers, or a sprinkle of fresh herbs can take your salad to the next level.

Consider the other elements you’ve already added when deciding what else you need to add to balance everything out. Use contrasting flavors, like adding sweetness to soften spiciness, sourness or acidity, and salt to enhance subtler flavours.

Add ingredients one at a time and taste as you go. Remember; it’s easier to add flavours than it is to take them away.

6. The Dressing

Keep it light and fresh! A simple vinaigrette made with extra virgin olive oil, vinegar or lemon juice, salt, and pepper is often all you need and is much better for you than a heavy, creamy dressing. Consider adding fresh herbs and/or mustard to kick your dressing up a notch.

Here’s an example of a balanced and nutritious salad using seasonal spring ingredients to inspire you:

Ingredients:

Mixed baby spinach and rocket base
Blanched asparagus spears
Fresh or frozen green peas (thawed)
Thinly-sliced radishes
Cherry tomatoes (halved)
Grilled salmon or chicken for protein
- Use beans or chickpeas for a plant-based option
Avocado (diced or sliced)
Pumpkin or sunflower seeds

Dressing

2 tbsp olive oil
2 tsp vinegar or lemon juice
1 tsp mustard
Fresh herbs (chopped)
Salt and pepper to taste

Method:

In a large bowl, combine the salad ingredients. Separately, whisk the dressing ingredients using a fork, then drizzle over the salad or serve on the side.

Final Thoughts

Salads don’t have to be bland or boring! They are a great way to explore new flavours and ingredients, while treating yourself and everyone in the family with a mix of nourishing seasonal ingredients.