15+ High Fiber Mediterranean Diet Salad Recipes

These salad recipes are perfect for days when you need a healthy, flavorful and filling meal. Each of these salads meet our nutritional benchmarks for high-fiber recipes boasting 6 grams of fiber or more per serving. A high-fiber diet can provide many health benefits, including healthy weight management, healthy digestion, a lower risk of chronic diseases like diabetes, and more. Not only are these salads high in fiber, but they also follow the Mediterranean diet, which is touted as one of the healthiest eating patterns around. Each dish showcases creative ways to incorporate more greens, healthy fats, whole grains, and lean proteins into your eating plan. Recipes like our Superfood Chopped Salad with Salmon and Creamy Garlic Dressing and Green Goddess Salad with Chickpeas can help you feel full and satisfied as you reach your nutritional goals.

Coleslaw, quinoa and apples

Photographer: Jen Causey, Props Stylist: Christina Daley, Food Stylist: Emily Nabors Hall

This kale, quinoa, and apple salad is perfect for fall. The fresh apples bring a crunchy fall flavor, and the kale breaks down when rubbed with the dressing. Walnuts, fennel and quinoa add more layers of texture, while the blue cheese adds a savory note.

Superfood chopped salad with salmon and creamy garlic dressing

Kale forms the basis of this salad, but you could use chard or spinach. To the vegetables, add a multitude of chopped greens, such as broccoli, cabbage and carrots. Finish with a rich salmon for protein and a drizzle of creamy yogurt sauce to pull it all together.

Avocado and tuna salad

Photography / Greg DuPree, Styling / Ruth BlackBurn / Julia Bayless

Spice up a can of tuna with this simple avocado tuna salad recipe. The silky avocado adds creaminess that’s cut with a hint of tartness from the lemon and a salty punch from the feta cheese. Roman hearts and cucumber provide a refreshing crunch.

Lemon Lentil Salad with Feta

Jason Donnelly

This delicious and healthy lentil salad prepares in just 30 minutes and is a wonderful warm-weather meal. Serve with whole-wheat pitas, if desired.

Primavera salad with creamy mustard vinaigrette

Eva Kolenko

This is a salad where the greens really shine and the lettuce plays a supporting role. It takes some work up front to blanch all the vegetables, but the results are impressive.

Green Goddess Salad with Chickpeas

In this Cucumber, Tomato, Swiss Cheese and Chickpea Salad recipe, a healthy Green Goddess dressing is made with avocado, buttermilk and herbs. The extra dressing is delicious served with grilled vegetables.

Coleslaw and quinoa with lemon dressing

Photography / Antonis Achilleos, Styling / Christine Keely, Ali Ramee

This kale and quinoa salad comes in many different flavors and textures. Massaging the kale helps break down its stringy nature, while add-ons like roasted almonds, feta, and cucumber add crunch and saltiness.

Falafel Salad with Lemon Tahini Dressing

Fried falafel can be a total fat bomb. But these pan-seared falafels still get crispy in just a few tablespoons of oil with equally satisfying results. Be sure to use dried, rather than canned, chickpeas in this healthy recipe—canned chickpeas add too much moisture.

Quinoa, avocado and chickpea salad on mixed greens

Protein-rich quinoa and chickpeas add punch to this flavorful and healthy salad recipe.

Nut Pesto Pasta Salad

This cold pesto pasta salad will cool you down on a summer day. Fresh tomatoes and roasted red peppers add a pop of bright color and juiciness here, but any of your favorite pasta salad veggies, like blanched broccoli and fresh peppers, would be delicious, too.

Quinoa Avocado Salad with Buttermilk Dressing

Persimmons add sweetness to this healthy avocado salad. Crispy fried quinoa adds an unexpected crunch, putting the salad on top in the best way.

Spelled Salad With Rocket, Artichokes And Pistachios

The pre-cooked spelled makes this dish ready in the blink of an eye. And you can make it in the same bowl you serve it in, keeping cleanup to a minimum!

Orange Mint Freekeh Salad with Lima Beans

Jacob Fox

This salad is full of colorful produce: fresh mint, peas, radishes and oranges. For cute slices of split peas, cut them into long, thin strips.

Sesame kohlrabi and chicken salad

Charlotte & Johnny Autry

Kohlrabi (a bulbous vegetable similar to broccoli and Brussels sprouts but with a milder, sweeter flavor) and almonds add crunch to this crowd-pleasing salad. Baked tofu or shrimp can be used instead of chicken.

Winter kale and quinoa salad with avocado

Pre-cooked quinoa helps keep this healthy salad recipe quick and simple. Loaded with black beans, kale, and avocado, this recipe is as filling as it is nutritious. You can also make sweet potatoes and season them ahead of time.

Power Quinoa Salad

Prepare this satisfying salad in the evening and enjoy a portion for dinner, then prepare the remaining portion for lunch the next day. Packed with protein and fiber-rich ingredients like chicken, sweet potatoes, and quinoa plus energy-boosting veggies, this meal is packed with nutrients!

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