28 hearty salad recipes that actually count as a full meal - satisfying lunch or dinner ideas to try

Wednesday 26 August 2026 15:30 - Mirella Mendonça
28 hearty salad recipes that actually count as a full meal - satisfying lunch or dinner ideas to try
Complete salads are the perfect solution for anyone looking for a convenient, colorful, and balanced meal. They combine vegetables, grains, legumes, proteins, and delicious seasonings in a single dish, making them ideal for lunch, dinner, packed lunches, or hot days.

What makes a salad truly complete?

A well-rounded salad should combine freshness, flavor, and satiety. To achieve this, combine a base of vegetables with a source of carbohydrates (such as rice, pasta, potatoes, couscous, or quinoa) and a protein, such as tuna, chicken, eggs, salmon, shrimp, cheese, chickpeas, or lentils. The secret lies in balance: a good salad doesn’t have to be bland or too light. When put together well, it becomes a practical, nutritious main dish that’s easy to adapt to whatever you have in the fridge.

Hearty rice salads: perfect for lunchboxes and picnics

Rice salads are great for preparing in advance, taking with you, and serving cold. They’re versatile, economical, and pair well with vegetables, tuna, chicken, shrimp, fresh herbs, and light dressings. For a more balanced meal, opt for dressings made with olive oil, lemon, yogurt, or aromatic herbs.
Rice salad (easy and quick)Recipe Rice salad (easy and quick)

Rice salad is the perfect recipe to take on a picnic! Very easy to make, it will be just as simple to slip it into a Tupperware to take anywhere with you. A perfect idea to keep in mind when you're short on inspiration for your packed lunches at...

Vegetarian rice salad: feta, corn, carrots, peas, cherry tomatoes and mintRecipe Vegetarian rice salad: feta, corn, carrots, peas, cherry tomatoes and mint

The essential of our picnic day? The rice salad! Here we offer you a vegetarian recipe, filled with flavors and vegetables to fill up with fiber and vitamins. Add a hint of mint for freshness and here you are with the perfect recipe for eating out ;-)

Rice salad with chicken, zucchini, pine nuts and balsamic vinegarRecipe Rice salad with chicken, zucchini, pine nuts and balsamic vinegar

Do you have any leftover rice and chicken? Combine them in a rice salad and go on a picnic ;-) A great solution also when you don't know what to bring to the office for the lunch break! Easy to make, we offer you all the steps of this recipe just...

Rice salad with prawns, zucchini and gingerRecipe Rice salad with prawns, zucchini and ginger

Try our rice salad with prawns and zucchini, you'll love it !

Mediterranean rice salad : tuna, olive, sun-dried tomatoes and lemonRecipe Mediterranean rice salad : tuna, olive, sun-dried tomatoes and lemon

Let's make a rice salad : add some tuna, sun-dried tomatoes and olives to add a Mediterranean touch to it !

Hearty pasta salads: quick, filling, and perfect for summer

Pasta salad is one of the most popular recipes when you’re looking for a cold, easy, and hearty meal. It can be made with pasta, orzo, tortellini, or even crispy gnocchi, resulting in creamy, Mediterranean-style, or lighter versions. To avoid a heavy dish, add fresh vegetables, herbs, cheese, tuna, chicken, salmon, or a well-balanced pesto sauce.
Cold pasta with arugula pesto, cherry tomatoes and mozzarella: fresh and quick summer recipeRecipe Cold pasta with arugula pesto, cherry tomatoes and mozzarella: fresh and quick summer recipe

The first time I tried this cold pasta with arugula pesto, cherry tomatoes and mozzarella was during an impromptu lunch with friends in the middle of summer. Few ingredients , no desire to cook and the need for something fresh and tasty : the...

Super creamy pasta salad, ready in 10 minutesRecipe Super creamy pasta salad, ready in 10 minutes

The season for picnics and outdoor meals is now open and what could be better than a delicious pasta salad to delight the whole family? Apart from the pasta, no ingredient requires cooking, so you will spend very little time behind the stove to make...

Pasta salad with zucchini pesto, mozzarella and dried tomatoesRecipe Pasta salad with zucchini pesto, mozzarella and dried tomatoes

If you are looking for a refreshing and balanced recipe for your future picnic or for your lunch box at work, our creamy pasta salad with zucchini pesto, mozzarella and dried tomatoes is absolutely a must-try! This delicious combination of pasta,...

Pesto tortellini saladRecipe Pesto tortellini salad

Are you used to enjoying tortellini hot? Now, try them in a cold salad! What could be better than a pasta salad when the sun invites itself to the meal? Here, add both color and flavor to your dish by pairing tortellini with cherry tomatoes, mozzarella...

Orzo pasta salad with salmon and zucchiniRecipe Orzo pasta salad with salmon and zucchini

See the rice? Now imagine it... in pasta form! Orzo pasta is perfect for complete salads that are both light and satisfying. Here, they are combined with melting salmon , tender zucchini and a handful of arugula for a touch of freshness. Lemon...

Salads with legumes: nutritious, economical, and high in fiber

Chickpeas, lentils, black-eyed peas, and white beans make any salad more satisfying. In addition to adding texture and helping you feel full, they’re excellent for preparing simple, affordable, and nutritious meals. They pair very well with cod, tuna, roasted vegetables, cheese, fresh herbs, and vinaigrettes.
Chickpea salad with codRecipe Chickpea salad with cod

For a light, nutritious and flavorful meal, our chickpea and cod salad is sure to please! The perfect recipe to take along for a sunny picnic lunch. And a new way to get the whole family to eat fish (and if you also think about cooking cod au gratin,...

Cowpea salad with tuna, eggs and olives: the portuguese classic!Recipe Cowpea salad with tuna, eggs and olives: the portuguese classic!

Simple, generous and packed with flavor, this cowpea salad (also known as black-eyed pea salad ) is a classic of Portuguese cuisine. Made with tender beans, tuna, hard-boiled eggs, tomatoes and olives, it’s a complete meal that is both satisfying...

Lentil salad with sweet potatoesRecipe Lentil salad with sweet potatoes

For a hearty salad filled with plant proteins, nothing beats lentils! Combine these legumes with roasted sweet potatoes, tomatoes, arugula, red onion, and you have a complete and colorful dish. Get started with our step-by-step instructions in both...

Lentil, tomato, and feta saladRecipe Lentil, tomato, and feta salad

This lentil salad is an easy, healthy and satisfying meal packed with plant-based protein . Combined with juicy tomatoes and creamy feta cheese , it offers a delicious mix of fresh flavors and textures in every bite. Perfect as a light...

Lentil, butternut, red cabbage, beet and parsley salad (perfect for fall/winter)Recipe Lentil, butternut, red cabbage, beet and parsley salad (perfect for fall/winter)

We love salads so much we had to make a fall/winter one! So we swap our raw vegetables for seasonal vegetables by combining red cabbage, beet and butternut squash with lentils and parsley. An easy to make, quick and vegetarian recipe . Eat...

Fish and seafood salads: light, high in protein, and full of freshness

For those looking for a hearty salad with a taste of the sea, options featuring salmon, shrimp, cod, octopus, or surimi are ideal. These recipes pair well with citrus fruits, mango, avocado, rice, couscous, or potatoes, creating fresh yet satisfying dishes. They’re perfect for hot days and also for more elegant meals.
Salmon, chickpea and orange saladRecipe Salmon, chickpea and orange salad

Want to try a new salad recipe? Try our combination of salmon + chickpeas + orange with a touch of fresh dill! A protein-rich dish that we love to take with us to work for a healthy and balanced lunch break. And when it comes to vinaigrette, you will...

Shrimp and mango salad, fresh and perfect for summerRecipe Shrimp and mango salad, fresh and perfect for summer

Fresh, colorful and full of sunshine, this mango shrimp salad is perfect for a light summer meal. The slightly spicy shrimp, cooked in a skillet or air fryer, pair beautifully with sweet mango, creamy avocado and a bright touch of lime. Quick,...

Colourful spring roll salad with rice vermicelli, shrimp and a peanut sauceRecipe Colourful spring roll salad with rice vermicelli, shrimp and a peanut sauce

Looking for a fresh, colorful salad with a difference? This rice vermicelli and shrimp spring roll salad is perfect: light yet filling, with a mix of crunchy vegetables (carrot, red cabbage, cucumber, lettuce...) that add texture to every bite! And...

Pearl couscous salad with surimi: fresh, easy, and perfect for summerRecipe Pearl couscous salad with surimi: fresh, easy, and perfect for summer

In the mood for a fresh, colorful salad that’s sure to lift your spirits? This pearl couscous salad with seafood has everything it takes to become a must-have for sunny meals! We love its slightly firm texture, its mild and balanced flavors, and...

Summer wheat salad with tuna and mozzarellaRecipe Summer wheat salad with tuna and mozzarella

The salad that saves summer lunches! Made with tender wheat, tuna, mozzarella balls, cherry tomatoes, black olives and grilled zucchini, this colorful salad is fresh, nutritious and full of flavor. A drizzle of olive oil, a splash of balsamic...

Complete vegetarian salads: colorful, balanced, and very versatile

A well-rounded vegetarian salad should include more than just leafy greens. Try adding potatoes, quinoa, rice, cheese, eggs, avocado, nuts, roasted vegetables, and flavorful dressings. This makes the meal more nutritious, visually appealing, and satisfying, all without needing meat or fish.
Potato salad with feta cheese, egg, and cherry tomatoesRecipe Potato salad with feta cheese, egg, and cherry tomatoes

This potato salad is a fresh and colorful dish made with feta cheese , eggs, cherry tomatoes, olives and fresh parsley. Simply dressed with olive oil and vinegar, it delivers the perfect balance of flavor and freshness while showcasing classic...

Sweet and savory fig, arugula, quinoa, mozzarella, and avocado saladRecipe Sweet and savory fig, arugula, quinoa, mozzarella, and avocado salad

A simple and effective recipe to enjoy seasonal figs! Quinoa for carbohydrates, fresh vegetables for fiber and vitamins, figs for a sweet and colorful touch, cheese for creaminess, and roasted almonds for an irresistible crunch. It's your turn to play!

Pumpkin, potato, radish, and feta saladRecipe Pumpkin, potato, radish, and feta salad

A colorful and satisfying salad for your appetizer or light dinner. There’s no secret to it. Follow our step-by-step instructions right here below:

Cucumber, roasted chickpea, avocado and feta saladRecipe Cucumber, roasted chickpea, avocado and feta salad

Fancy a complete salad that's a little different from the classics? This version ticks all the boxes! Between the crunch of the cucumber, the creaminess of the avocado and the crisp, spicy chickpeas, every bite is full of texture and flavor. The...

Creamy farro salad with zucchini, eggplant and cherry tomatoesRecipe Creamy farro salad with zucchini, eggplant and cherry tomatoes

Farro salad with roasted vegetables is a fresh, colorful dish that's perfect for the warmer months. Made with zucchini , eggplant and roasted cherry tomatoes , it combines the sweetness of baked vegetables with a creamy dressing of Greek yogurt,...

Salads in a jar and ideas for taking to work

Complete salads are great for packed lunches, but the order of the ingredients makes a difference. Put the dressing on the bottom, then firm ingredients like chickpeas, rice, pasta, carrots, or cucumbers, and save the leafy greens, herbs, and crunchy ingredients for the top. This way, the salad stays fresh until it’s time to serve.
Mexican style salad jarRecipe Mexican style salad jar

Planning a picnic? Enjoy our salad jar with delightful Mexican flavors! This recipe is also perfect for a lunch to take to the office. A colorful salad topped with an irresistible dressing! We share our secret in the preparation steps below ↓

Potato, tuna, and tomato saladRecipe Potato, tuna, and tomato salad

Hotter days call for refreshing and nutritious salads like this potato and tuna salad. Easy to prepare, it is ready in just 15 minutes, perfect for making an appetizer before the meal. Check out our recipe below:

Farro and tuna salad: light, tasty and perfect year-round recipeRecipe Farro and tuna salad: light, tasty and perfect year-round recipe

Farro and tuna salad is a fresh, balanced dish that is perfect for any occasion. Great as a light lunch, meal to take to work or quick dinner, it is an ideal choice for those who want to eat healthy without sacrificing taste. In our version,...

Dressings and tips to make your salad even tastier

The dressing is the touch that transforms a simple salad into a memorable meal. For fresh salads, use lemon, olive oil, yogurt, mint, or vinaigrette. For versions with pasta, rice, or potatoes, a small amount of creamy dressing helps bind the ingredients without making the dish too heavy. Another trick is to mix textures: raw vegetables for crunch, cooked ingredients for comfort, cheese for creaminess, nuts for contrast, and fresh herbs for aroma. A pinch of salt, a touch of acidity, and a balanced amount of fat make all the difference.

Frequently asked questions about the complete salad

What’s the best well-rounded salad for weight loss?

The best option is one that combines plenty of vegetables, a lean protein, and a moderate portion of carbohydrates. Avoid overdoing it on creamy dressings, high-fat cheeses, and fried foods.

Can I prepare a complete salad the day before?

Yes. Salads with rice, pasta, potatoes, chickpeas, lentils, and firm vegetables usually keep well in the refrigerator. Leafy greens and crunchy ingredients should be added closer to serving time.

How do I make a complete salad for dinner?

Choose a light base, add a protein, include raw or cooked vegetables, and finish with a simple dressing. This way, dinner is quick, balanced, and satisfying.

Mirella MendonçaMirella Mendonça
I am the editorial manager at Petitchef (Portugal and Brazil) and a huge enthusiast of travel and world cuisine, always in search of new flavors and experiences. However, as much as I love exploring the delights of different cultures, my mom's cooking will always be my favorite — with that unique flavor that only she can create.

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