30 Healthy Black Friday Salad Recipes for a Refreshing Boost
Black Friday is just around the corner, and while sales and shopping can be incredibly exciting, it's easy to forget about eating well. After hours of hunting for deals and navigating through crowds (or scouring online for bargains), the last thing I want to do is spend ages in the kitchen making a complicated meal.
That’s why I’ve rounded up 30 Healthy Black Friday Salad Recipes for a Refreshing Boost. These salads are not only quick and easy to prepare but also packed with nutrients to keep your energy up during the hectic shopping season. You'll find a diverse range of delicious, vibrant, and satisfying salads that will leave you feeling rejuvenated and ready for more deals.
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1. Spinach and Strawberry Salad
Fresh, sweet strawberries combined with the earthiness of spinach make for a delightful salad.
Ingredients:
- 4 cups fresh spinach leaves
- 1 cup sliced strawberries
- 1/4 cup sliced almonds
- 1/4 cup crumbled feta cheese
- Dressing: 3 tbsp olive oil, 1 tbsp balsamic vinegar, 1 tsp honey, salt, and pepper to taste
Instructions:
- Toss spinach, strawberries, almonds, and feta cheese in a large bowl.
- In a small bowl, whisk together olive oil, balsamic vinegar, honey, salt, and pepper.
- Drizzle the dressing over the salad and toss to coat evenly.
2. Quinoa and Black Bean Salad
This protein-packed quinoa and black bean salad is a perfect way to fuel your Black Friday adventures.
Ingredients:
- 1 cup cooked quinoa
- 1 can black beans, rinsed and drained
- 1 cup cherry tomatoes, halved
- 1/2 cup corn kernels
- 1/4 cup red onion, finely chopped
- 1 avocado, diced
- Dressing: Juice of 1 lime, 2 tbsp olive oil, 1 tsp cumin, salt, and pepper to taste
Instructions:
- In a large bowl, combine quinoa, black beans, cherry tomatoes, corn, red onion, and avocado.
- In a small bowl, whisk together lime juice, olive oil, cumin, salt, and pepper.
- Pour the dressing over the salad and toss well to combine.
3. Kale and Apple Salad
Crunchy, sweet, and a bit tangy, this kale and apple salad is a fall favorite.
Ingredients:
- 4 cups kale leaves, stems removed and chopped
- 1 apple, thinly sliced
- 1/4 cup dried cranberries
- 1/4 cup toasted walnuts
- Dressing: 3 tbsp olive oil, 1 tbsp apple cider vinegar, 1 tsp Dijon mustard, honey, salt, and pepper to taste
Instructions:
- Massage the kale with a bit of olive oil to soften it.
- Combine kale, apple slices, dried cranberries, and toasted walnuts in a large bowl.
- In a small bowl, whisk together the remaining olive oil, apple cider vinegar, Dijon mustard, honey, salt, and pepper.
- Drizzle the dressing over the salad and toss to coat.
4. Mediterranean Chickpea Salad
A vibrant and hearty salad that transports you straight to the Mediterranean.
Ingredients:
- 1 can chickpeas, rinsed and drained
- 1 cup cherry tomatoes, halved
- 1 cucumber, diced
- 1/4 cup red onion, sliced
- 1/4 cup Kalamata olives, pitted and sliced
- 1/4 cup feta cheese, crumbled
- Dressing: 2 tbsp olive oil, 1 tbsp lemon juice, 1 tsp oregano, salt, and pepper to taste
Instructions:
- In a large bowl, combine chickpeas, cherry tomatoes, cucumber, red onion, Kalamata olives, and feta cheese.
- In a small bowl, whisk together olive oil, lemon juice, oregano, salt, and pepper.
- Pour the dressing over the salad and toss well.
5. Arugula and Pear Salad
The peppery arugula pairs beautifully with sweet, juicy pears in this simple yet elegant salad.
Ingredients:
- 4 cups arugula
- 1 pear, thinly sliced
- 1/4 cup goat cheese, crumbled
- 1/4 cup candied pecans
- Dressing: 3 tbsp olive oil, 1 tbsp balsamic vinegar, 1 tsp honey, salt, and pepper to taste
Instructions:
- Combine arugula, pear slices, goat cheese, and candied pecans in a large bowl.
- In a small bowl, whisk together olive oil, balsamic vinegar, honey, salt, and pepper.
- Drizzle the dressing over the salad and toss to combine.
6. Asian Sesame Cabbage Salad
This crisp, colorful cabbage salad features an Asian-inspired dressing that’s out of this world.
Ingredients:
- 4 cups shredded cabbage (green or purple)
- 1 carrot, julienned
- 1 red bell pepper, thinly sliced
- 2 green onions, chopped
- 1/4 cup chopped cilantro
- Dressing: 3 tbsp rice vinegar, 2 tbsp soy sauce, 1 tbsp sesame oil, 1 tbsp honey, 1 tsp grated ginger, sesame seeds, salt, and pepper to taste
Instructions:
- In a large bowl, combine shredded cabbage, carrot, bell pepper, green onions, and cilantro.
- In a small bowl, whisk together rice vinegar, soy sauce, sesame oil, honey, grated ginger, sesame seeds, salt, and pepper.
- Pour the dressing over the salad and toss to coat well.
7. Greek Salad
This traditional Greek salad is fresh, tangy, and totally satisfying.
Ingredients:
- 2 cups chopped cucumber
- 2 cups cherry tomatoes, halved
- 1/4 cup red onion, thinly sliced
- 1/2 cup Kalamata olives
- 1/2 cup feta cheese, crumbled
- Dressing: 2 tbsp olive oil, 1 tbsp red wine vinegar, 1 tsp dried oregano, salt, and pepper to taste
Instructions:
- Combine cucumber, cherry tomatoes, red onion, Kalamata olives, and feta cheese in a large bowl.
- In a small bowl, whisk together olive oil, red wine vinegar, dried oregano, salt, and pepper.
- Pour the dressing over the salad and toss to coat evenly.
8. Avocado and Tomato Salad
Creamy avocado and juicy tomatoes make for a combination that’s hard to beat.
Ingredients:
- 2 avocados, diced
- 1 cup cherry tomatoes, halved
- 1/4 cup red onion, diced
- 1 tbsp chopped cilantro
- Dressing: Juice of 1 lime, 3 tbsp olive oil, salt, and pepper to taste
Instructions:
- Combine avocado, cherry tomatoes, red onion, and cilantro in a bowl.
- In a small bowl, whisk together lime juice, olive oil, salt, and pepper.
- Drizzle the dressing over the salad and gently toss to combine.
9. Beet and Goat Cheese Salad
This vibrant salad combines earthy beets with tangy goat cheese for a delightful flavor contrast.
Ingredients:
- 3 cooked beets, diced
- 4 cups mixed greens
- 1/4 cup goat cheese, crumbled
- 1/4 cup pistachios, chopped
- Dressing: 3 tbsp olive oil, 1 tbsp red wine vinegar, 1 tsp Dijon mustard, salt, and pepper to taste
Instructions:
- Combine cooked beets, mixed greens, goat cheese, and pistachios in a large bowl.
- In a small bowl, whisk together olive oil, red wine vinegar, mustard, salt, and pepper.
- Drizzle the dressing over the salad and toss gently to combine.
10. Carrot and Raisin Salad
This sweet and savory carrot and raisin salad makes for a wonderful snack or side dish.
Ingredients:
- 4 cups shredded carrots
- 1/2 cup raisins
- 1/4 cup chopped walnuts
- Dressing: 1/2 cup plain Greek yogurt, 2 tbsp honey, 1 tbsp lemon juice, salt, and pepper to taste
Instructions:
- Combine shredded carrots, raisins, and walnuts in a large mixing bowl.
- In a small bowl, whisk together Greek yogurt, honey, lemon juice, salt, and pepper.
- Pour the dressing over the carrot mixture and toss until well-coated.
11. Caprese Salad
A simple yet delightful combination of ripe tomatoes, fresh mozzarella, and fragrant basil.
Ingredients:
- 4 heirloom tomatoes, sliced
- 1 lb fresh mozzarella, sliced
- 1/4 cup fresh basil leaves
- Dressing: 3 tbsp olive oil, 1 tbsp balsamic glaze, salt, and pepper to taste
Instructions:
- Arrange the tomato and mozzarella slices on a serving platter, alternating between the two.
- Tuck fresh basil leaves between the tomato and mozzarella slices.
- Drizzle with olive oil, balsamic glaze, and season with salt and pepper.
12. Broccoli and Bacon Salad
A crunchy, savory salad that's both indulgent and healthy.
Ingredients:
- 4 cups broccoli florets
- 4 slices cooked bacon, crumbled
- 1/4 cup red onion, chopped
- 1/4 cup sunflower seeds
- Dressing: 1/2 cup plain Greek yogurt, 2 tbsp apple cider vinegar, 1 tbsp honey, salt, and pepper to taste
Instructions:
- In a large bowl, combine broccoli florets, crumbled bacon, red onion, and sunflower seeds.
- In a small bowl, whisk together Greek yogurt, apple cider vinegar, honey, salt, and pepper.
- Pour the dressing over the broccoli mixture and toss to coat.
13. Citrus Shrimp Salad
Bright and tangy, this citrus shrimp salad is perfect for a light, refreshing meal.
Ingredients:
- 1 lb cooked shrimp, peeled and deveined
- 2 oranges, segmented
- 1 avocado, diced
- 4 cups mixed greens
- Dressing: 3 tbsp olive oil, juice of 1 lemon, salt, and pepper to taste
Instructions:
- In a large bowl, combine cooked shrimp, orange segments, avocado, and mixed greens.
- In a small bowl, whisk together olive oil, lemon juice, salt, and pepper.
- Drizzle the dressing over the salad and toss to combine.
14. Farro and Roasted Vegetable Salad
Hearty farro combined with roasted veggies makes for a filling, nutritious salad.
Ingredients:
- 1 cup cooked farro
- 2 cups roasted vegetables (like carrots, zucchini, and bell peppers)
- 1/4 cup feta cheese, crumbled
- Dressing: 3 tbsp olive oil, 1 tbsp balsamic vinegar, 1 tsp Dijon mustard, salt, and pepper to taste
Instructions:
- In a large bowl, mix cooked farro, roasted vegetables, and feta cheese.
- In a small bowl, whisk together olive oil, balsamic vinegar, Dijon mustard, salt, and pepper.
- Pour the dressing over the farro mixture and toss well.
15. Watermelon and Feta Salad
This light and juicy watermelon and feta salad is perfect for those warmer days.
Ingredients:
- 4 cups cubed watermelon
- 1/2 cup crumbled feta cheese
- 1/4 cup fresh mint leaves
- Dressing: 2 tbsp olive oil, juice of 1 lime, salt, and pepper to taste
Instructions:
- In a large bowl, combine watermelon cubes, crumbled feta cheese, and fresh mint leaves.
- In a small bowl, whisk together olive oil, lime juice, salt, and pepper.
- Drizzle the dressing over the salad and toss to coat evenly.
16. Tuna and White Bean Salad
This protein-rich tuna and white bean salad is both filling and delicious.
Ingredients:
- 1 can white beans, rinsed and drained
- 1 can tuna, drained
- 1/2 cup cherry tomatoes, halved
- 1/4 cup red onion, diced
- Dressing: 3 tbsp olive oil, 1 tbsp lemon juice, 1 tsp Dijon mustard, salt, and pepper to taste
Instructions:
- In a large bowl, combine white beans, tuna, cherry tomatoes, and red onion.
- In a small bowl, whisk together olive oil, lemon juice, Dijon mustard, salt, and pepper.
- Pour the dressing over the salad and toss to thoroughly mix.
17. Pomegranate and Spinach Salad
Sweet pomegranate seeds and crunchy spinach make for a delightful pairing.
Ingredients:
- 4 cups fresh spinach leaves
- 1/2 cup pomegranate seeds
- 1/4 cup goat cheese, crumbled
- 1/4 cup toasted pecans
- Dressing: 3 tbsp olive oil, 1 tbsp balsamic vinegar, 1 tsp honey, salt, and pepper to taste
Instructions:
- In a large bowl, combine spinach, pomegranate seeds, goat cheese, and toasted pecans.
- In a small bowl, whisk together olive oil, balsamic vinegar, honey, salt, and pepper.
- Drizzle the dressing over the salad and toss to coat evenly.
18. Cucumber and Dill Salad
Simple, fresh, and crunchy, this cucumber and dill salad is quick to make and incredibly refreshing.
Ingredients:
- 2 cucumbers, thinly sliced
- 2 tbsp fresh dill, chopped
- 1/4 cup red onion, thinly sliced
- Dressing: 3 tbsp sour cream, 1 tbsp lemon juice, salt, and pepper to taste
Instructions:
- In a large bowl, combine cucumber slices, fresh dill, and red onion.
- In a small bowl, whisk together sour cream, lemon juice, salt, and pepper.
- Pour the dressing over the cucumber mixture and toss until well-coated.
19. Lentil and Veggie Salad
A hearty, plant-based salad packed with lentils and colorful veggies.
Ingredients:
- 1 cup cooked lentils
- 1/2 cup cherry tomatoes, halved
- 1/2 cup diced cucumber
- 1/4 cup red bell pepper, diced
- 1/4 cup chopped parsley
- Dressing: 3 tbsp olive oil, 1 tbsp red wine vinegar, 1 tsp Dijon mustard, salt, and pepper to taste
Instructions:
- In a large bowl, mix cooked lentils, cherry tomatoes, cucumber, red bell pepper, and chopped parsley.
- In a small bowl, whisk together olive oil, red wine vinegar, Dijon mustard, salt, and pepper.
- Pour the dressing over the lentil mixture and toss to combine thoroughly.
20. Mixed Berry and Almond Salad
A burst of berries with the crunch of almonds makes this salad irresistible.
Ingredients:
- 4 cups mixed greens
- 1 cup mixed berries (such as strawberries, blueberries, and raspberries)
- 1/4 cup sliced almonds
- 1/4 cup crumbled goat cheese
- Dressing: 3 tbsp olive oil, 1 tbsp raspberry vinegar, 1 tsp honey, salt, and pepper to taste
Instructions:
- In a large bowl, combine mixed greens, mixed berries, sliced almonds, and goat cheese.
- In a small bowl, whisk together olive oil, raspberry vinegar, honey, salt, and pepper.
- Drizzle the dressing over the salad and toss to coat.
21. Peanut Chicken Salad
A protein-packed salad featuring flavorful chicken and a peanut dressing.
Ingredients:
- 2 cups cooked chicken breast, shredded
- 4 cups mixed greens
- 1 carrot, julienned
- 1/4 cup chopped peanuts
- Dressing: 3 tbsp peanut butter, 2 tbsp soy sauce, 1 tbsp lime juice, 1 tsp honey, water to thin, salt, and pepper to taste
Instructions:
- In a large bowl, combine shredded chicken, mixed greens, julienned carrot, and chopped peanuts.
- In a small bowl, whisk together peanut butter, soy sauce, lime juice, honey, salt, pepper, and water until smooth.
- Drizzle the dressing over the salad and toss to coat.
22. Mango Avocado Salad
Sweet mango, creamy avocado, and a hint of spice create a delightful flavor combo.
Ingredients:
- 1 mango, diced
- 1 avocado, diced
- 1/4 cup red bell pepper, diced
- 2 tbsp chopped cilantro
- Dressing: Juice of 1 lime, 2 tbsp olive oil, 1/2 tsp chili powder, salt, and pepper to taste
Instructions:
- In a large bowl, combine mango, avocado, red bell pepper, and cilantro.
- In a small bowl, whisk together lime juice, olive oil, chili powder, salt, and pepper.
- Drizzle the dressing over the salad and toss gently to combine.
23. Caesar Salad with Grilled Chicken
A classic Caesar salad gets a protein boost with grilled chicken.
Ingredients:
- 2 cups romaine lettuce, chopped
- 1 grilled chicken breast, sliced
- 1/4 cup Parmesan cheese, shredded
- 1/2 cup croutons
- Dressing: 3 tbsp olive oil, 1 tbsp lemon juice, 1 tsp Dijon mustard, 1 clove garlic, minced, salt, and pepper to taste
Instructions:
- In a large bowl, combine romaine lettuce, grilled chicken slices, Parmesan cheese, and croutons.
- In a small bowl, whisk together olive oil, lemon juice, Dijon mustard, minced garlic, salt, and pepper.
- Pour the dressing over the salad and toss to coat.
24. Apple Walnut Salad
Sweet apples and crunchy walnuts make this salad a delicious autumn treat.
Ingredients:
- 4 cups mixed greens
- 1 apple, thinly sliced
- 1/4 cup walnuts, toasted
- 1/4 cup crumbled blue cheese
- Dressing: 3 tbsp olive oil, 1 tbsp apple cider vinegar, 2 tsp honey, salt, and pepper to taste
Instructions:
- In a large bowl, combine mixed greens, apple slices, toasted walnuts, and blue cheese.
- In a small bowl, whisk together olive oil, apple cider vinegar, honey, salt, and pepper.
- Drizzle the dressing over the salad and toss to coat.
25. Warm Lentil and Goat Cheese Salad
Warm lentils paired with creamy goat cheese make for a comforting salad.
Ingredients:
- 1 cup cooked lentils, warm
- 2 cups mixed greens
- 1/4 cup crumbled goat cheese
- 1/4 cup cherry tomatoes, halved
- Dressing: 3 tbsp olive oil, 1 tbsp red wine vinegar, 1 tsp Dijon mustard, salt, and pepper to taste
Instructions:
- In a large bowl, combine warm lentils, mixed greens, crumbled goat cheese, and cherry tomatoes.
- In a small bowl, whisk together olive oil, red wine vinegar, Dijon mustard, salt, and pepper.
- Drizzle the dressing over the salad and toss to combine thoroughly.
26. Spinach and Orange Salad
A refreshing salad combining sweet oranges with tender spinach leaves.
Ingredients:
- 4 cups fresh spinach leaves
- 2 oranges, peeled and segmented
- 1/4 cup slivered almonds, toasted
- 1/4 cup red onion, thinly sliced
- Dressing: 3 tbsp olive oil, 2 tbsp orange juice, 1 tsp honey, salt, and pepper to taste
Instructions:
- In a large bowl, combine spinach leaves, orange segments, slivered almonds, and red onion.
- In a small bowl, whisk together olive oil, orange juice, honey, salt, and pepper.
- Drizzle the dressing over the salad and toss to coat evenly.
27. Sweet Potato and Arugula Salad
Roasted sweet potatoes add a comforting touch to this peppery arugula salad.
Ingredients:
- 2 cups arugula
- 1 large sweet potato, roasted and diced
- 1/4 cup feta cheese, crumbled
- 1/4 cup dried cranberries
- Dressing: 3 tbsp olive oil, 1 tbsp balsamic vinegar, 1 tsp maple syrup, salt, and pepper to taste
Instructions:
- In a large bowl, combine arugula, roasted sweet potato, feta cheese, and dried cranberries.
- In a small bowl, whisk together olive oil, balsamic vinegar, maple syrup, salt, and pepper.
- Drizzle the dressing over the salad and toss gently to combine.
28. Zucchini Ribbons with Pine Nuts
Thinly sliced zucchini ribbons offer a light and elegant salad experience.
Ingredients:
- 2 medium zucchinis, sliced into ribbons
- 1/4 cup toasted pine nuts
- 1/4 cup Parmesan cheese, shaved
- 1 tbsp fresh mint, chopped
- Dressing: 3 tbsp olive oil, 1 tbsp lemon juice, 1 tsp honey, salt, and pepper to taste
Instructions:
- Use a vegetable peeler to slice the zucchinis into thin ribbons.
- In a large bowl, combine zucchini ribbons, toasted pine nuts, Parmesan cheese, and fresh mint.
- In a small bowl, whisk together olive oil, lemon juice, honey, salt, and pepper.
- Drizzle the dressing over the salad and toss to combine.
29. Spicy Corn and Avocado Salad
A zesty twist on a classic with spicy corn and creamy avocado.
Ingredients:
- 2 cups corn kernels (fresh or frozen, thawed)
- 1 avocado, diced
- 1/4 cup red onion, diced
- 1 jalapeño, seeded and finely chopped
- 2 tbsp cilantro, chopped
- Dressing: Juice of 2 limes, 2 tbsp olive oil, salt, and pepper to taste
Instructions:
- In a large bowl, combine corn kernels, avocado, red onion, jalapeño, and cilantro.
- In a small bowl, whisk together lime juice, olive oil, salt, and pepper.
- Drizzle the dressing over the salad and toss to coat evenly.
30. Roasted Cauliflower and Chickpea Salad
This robust salad features roasted cauliflower and chickpeas for a tasty, nutritious meal.
Ingredients:
- 1 small head of cauliflower, cut into florets
- 1 can chickpeas, rinsed and drained
- 1/4 cup red onion, diced
- 4 cups mixed greens
- Dressing: 3 tbsp olive oil, 1 tbsp lemon juice, 1 tsp tahini, salt, and pepper to taste
Instructions:
- Preheat oven to 400°F (200°C). Spread cauliflower florets and chickpeas on a baking sheet, drizzle with olive oil, and season with salt and pepper. Roast for 25-30 minutes until golden and tender.
- Let the roasted cauliflower and chickpeas cool slightly.
- In a large bowl, combine mixed greens, roasted cauliflower, chickpeas, and red onion.
- In a small bowl, whisk together olive oil, lemon juice, tahini, salt, and pepper.
- Drizzle the dressing over the salad and toss to combine thoroughly.
Conclusion
These easy, nutritious salads can turn your hectic Black Friday into a flavor-filled, refreshing day. Balancing indulgence with health is simple with these recipes. Enjoy a vibrant mix of flavors and stay energized as you conquer those deals. Happy shopping and even happier eating!
