While salads are often thought of as summer foods, they’re a delicious choice any time of year. I’ve put together a collection of healthy, THM friendly and dairy free salads for you to try. Meet your plant-based eating goals with these easy, fresh, healthy salads all year long – and not just lettuce salads, either!
What comes to mind when you think of salads? Rabbit food? Only for dieters? Not winter weather worthy? I’ve got a round up of delicious salads that will prove all those myths wrong!
Salads don’t just have to be lettuce-based, either! I’ve included my favorite grain bowl recipe, plus other non-lettuce or leafy green salad recipes, because it’s basically a big salad with grains.
As far as I’m concerned, if it’s a big pile of veggies with a dressing that’s a salad.
The dictionary definition of salad validates my opinion:
- A dish of raw leafy green vegetables, often tossed with pieces of other raw or cooked vegetables, fruit, cheese, or other ingredients and served with a dressing.
- The course of a meal consisting of this dish.
- A cold dish of chopped vegetables, fruit, meat, fish, eggs, or other food, usually prepared with a dressing, such as mayonnaise.
Since there are a growing number of Trim Healthy Mama plan followers choosing to eat dairy free, I’ve put together a tasty list of healthy, plan-friendly, dairy free salads to enjoy.
Of course, you don’t have to be dairy free to eat these salads! But when you’re trying to navigate the challenges of eating a dairy free diet it’s helpful to have a list of dairy free salad recipes to go to when you’re wanting a salad.
Do You Have To Eat Salads On THM?
No, you don’t HAVE to eat salads on the Trim Healthy Mama plan. However, they’re a great way to get all the food groups on your plate. And a very beautiful, colorful way to eat those nutrients you need.
If you absolutely hate salads, don’t force yourself to eat them. Do try to get some veggies into your meals in other ways, though.
Vegetables, especially non-starchy veggies, are a big part of a balanced, healthy diet. They provide fiber, which helps fill you up and keep your digestive tract running smoothly. Veggies also provide nutrients essential for a healthy immune system.
How To Fit Dairy Free Salads Into Your THM Meal Plan.
Whether on the side or the main star of your meal, salads work just like any THM dish by being mindful of how you combine fats and carbs:
- Choose a THM fuel type: S, E, FP are the main types. Or an SH or XO if you need
- Anchor with protein if a main dish, if a side dish protein isn’t always necessary
- Choose a protein that fits with your fuel type – ultra lean for E and FP such as grilled chicken, any type for S
- Include lots of non-starchy veggies
- For THM E salads, include nourishing carb options such as sweet potatoes, rice, quinoa, beans or legumes, even fruits
- Choose a low fat dressing for THM E and FP salads
- Enjoy a liberal amount of healthy fats in your dressing for a THM S salad
Need Some Dairy Free Salad Dressing Recipes?
While creamy, dairy-based dressings taste lovely if you’re avoiding dairy you need some other options, right?
Expand your tastes and try something not-ranch!
THM S = low carb/keto THM FP= low fat & low carb
Creamy Citrus Salad Dressing THM S
Raspberry Basil Vinaigrette THM S
Low Carb Thousand Island Dressing THM S
Easy Pomegranate Vinegar Salad Dressing THM S
Asian Sweet & Tangy Salad Dressing THM FP
Want something creamy? Give these a try:
Creamy Garlic Salad Dressing THM S
Whole 30 Caesar Salad Dressing THM S
Give One Of These Delicious Healthy Salad Recipes for THM A Try!
Important: some of the recipes below are not from THM bloggers. I’ve added my suggested substitutions in the description of each recipe if it’s needed. As with any recipe from outside of an official THM source, always check ingredients carefully and make changes as needed.
20+ Delicious Dairy Free Salads for THM
Enjoy these delicious, dairy free salads all year round and make eating the rainbow a regular thing. Trim Healthy Mama friendly recipes to help you stay on plan.
Mandarin Blueberry Napa Cabbage Salad | Low Fat, THM E
Crunchy napa cabbage, fresh mandarin segments, and pops of blueberry wrapped in a sweet and tangy dressing with Asian flair make this fresh, low fat salad burst with flavor. Make as a main with chicken breast or leave out the meat for a tasty side dish. THMs this salad is a great way to get those slimming, healthy carbs (and veggies) into your day.
Raspberry Basil Coleslaw | THM S, Keto, Sugar Free
This sweet and tangy Raspberry Basil Coleslaw is the perfect low carb side dish for all your favorite main dish proteins. Enjoy the fresh flavors of summer all year long.
Creamy No Mayo Coleslaw |THM FP, low fat, low carb
This cool, creamy coleslaw is made without mayo. Perfect for picnics, BBQ's and potlucks or those days when it's just too hot to cook. Low in fat, it's also a healthy addition to your THM meal of any fuel style.
Real Food Mediterranean Tuna Zucchini Salad
This simple, real food Mediterranean Tuna Zucchini Salad is light, refreshing, and bursting with flavor and nutrition. Naturally low carb, healthy fats, no processed ingredients and quick to prepare. Perfect for THM, low carb, diabetic, and paleo diets.
Easy Southwestern Chicken and Brown Rice Salad
This easy and flavorful salad is a perfect way to use up leftover cooked brown rice and chicken taco meat. It's low in fat, higher in healthy carbs so it's also a delicious Trim Healthy Mama E style meal idea. Real, whole food ingredients make this a healthy meal option for hot, summer days.
Veggie Packed Grain Bowl | Low Fat, THM E
Packed with veggies, this low fat grain bowl is a satisfying THM E meatless meal option. Though you can add lean meats if you like. Mix and match your favorite grains, legumes, and veggies. Use your favorite low fat dressing, a simple oil and vinegar or lemon juice dressing, or the delicious Plant Strong Dressing from Pearl's Hot Tomato Salad to make this grain bowl your own.
Chipotle Lime Roasted Sweet Potato Salad | Low Fat, THM E
Sweet and tangy with a bit of smoky heat, this low fat Chipotle Lime Roasted Sweet Potato Salad is sure to be your new go-to! Full of flavor means you won’t miss the fat. It’s delicious warm or cold and makes the perfect side for a low fat THM E meal. Roast your sweet potatoes in the oven or air fryer!
Cold Brown Rice Salad With Garden Veggies (THM:E)
Have leftover rice on hand? Load it up with fresh garden veggies and a low fat dressing and dig in.
Kale Salad with Tahini Dressing - Low Carb, Keto Option, THM Friendly
Tahini is an excellent way to make a creamy dressing without dairy. Try it on this tasty, low carb THM S kale salad recipe.
Red Pear and Mixed Greens Salad-THM E
Fresh greens, veggies, and red pears are a perfect combination in this THM E main dish salad.
Taco Salad Crunch
You won't miss the cheese in this flavorful, crunchy, and delicious taco salads. One of my personal favorites!
Very Berry Salad with Dijon Balsamic Vinaigrette
Pops of sweetness from the berries make this fresh salad a delight. A delicious low carb, THM S option.
Cauliflower Rice Salad for Summer
Adding cauliflower to rice bulks up the dish without going overboard on carbs. This is a colorful and healthy THM E salad perfect for a main dish.
Calico Bean Salad
This colorful side dish is just as delicious in the summer alongside grilled meats as it is in the cooler months with soups or roasted meats.
Cucumber Avocado Salad - Keto, Low Carb, Gluten-Free, Paleo, THM S
Check green foods off yo ur daily list with this low carb side dish. A tasty THM S recipe.
Quinoa Black Bean Avocado Salad - Gluten-Free, THM E
This recipe makes a lot - perfect for planning ahead for your THM E meals and snacks.
Southwestern Cauliflower Salad - Keto Low Carb, Paleo, THM S
The sour cream is optional for this recipe so just omit it. Made with mayo, this creamy low carb THM S side dish won't have you missing potatoes.
Cilantro Lime Kale Slaw
**Use an on-plan sweetener option instead of sugar for this vibrant, flavorful kale slaw.
Rainbow Mediterranean Salad
**Enjoy as a THM XO or reduce the olive oil for a colorful, healthy THM E option.
Cucumber, Tomato, Avocado Salad
A citrusy and herby salad that pairs so well with so many different dishes!
*THM S
Hearts of Palm Salad (Gluten Free, Vegan) ~ Veggie Inspired
Just a few simple ingredients come together in mere minutes to create this incredibly flavorful Hearts of Palm Salad.
*THM S
Keto Avocado Cucumber Salad - The Guacamole Side Dish
If you ever eat guacamole by the spoonfuls, then this recipe is for you! Cucumber Avocado Salad is a delicious keto salad to enjoy as a BBQ side dish or just when you are craving guacamole on your low carb journey.
*THM S
Easy Asparagus Salad Recipe
A deliciously light and flavorful warm salad for spring. Note that prep and cooking times assume you already have the eggs and bacon cooked.
*THM S
Kale Salad Recipe | The Gracious Pantry
A simple, quick and delicious salad that travels well for lunch. It’s low in calories and high in nutrition density.
*No additional dressing needed! THM S, possibly FP!
Charred Corn Avocado Salad with Roasted Red Onions
This Charred Corn Avocado Salad with Roasted Red Onions combines all the fresh flavours of summer in a salad bowl. Sweet, smoky charred corn mixed with avocado, cherry tomatoes, roasted red onions and a lemon Dijon dressing makes it a perfect side salad for any barbecue or potluck gathering.
*THMs this would be a bit of a Crossover, swap out the maple syrup for an on-plan sweetening option for the dressing.
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