Fresh Italian Summer Salad with Arugula, Romaine, and Microgreens
Looking for a vibrant, healthy salad that’s perfect for warm-weather meals? This fresh Italian summer salad brings together crisp romaine, peppery arugula, crunchy red cabbage, and microgreens—all tossed in a zesty olive oil and lemon dressing. It’s a gluten-free, vegetarian side or main dish that’s bursting with flavor and texture. Whether you're prepping for a BBQ, packing lunch for the week, or just want a quick nutrient-dense meal, this Italian-inspired salad delivers. With bold seasoning, natural crunch from almonds, and fresh seasonal greens, it’s everything you love about a classic summer salad—light, refreshing, and ready in under 10 minutes.
Recipe at a Glance
Prep Time: 10 minutes
Cook Time: 0 minutes
Total Time: 10 minutes
Servings: 4
Calories: 235
Protein: 5g
Why You’ll Love This Recipe
· Fresh and crisp: Made with crunchy romaine, cabbage, and peppery arugula.
· Naturally gluten-free, vegetarian, fiber-rich, and packed with antioxidants
· Flavor-packed: Zesty Italian seasoning and microgreens add bold herb flavor
· Quick and easy: Tossed together in just 10 minutes
· Versatile: Serve as a vegetarian main or a vibrant side salad
· Flexible recipe – easy to customize with proteins or extras
· Perfect for meal prep: Keeps well when dressing is stored separately
Ingredients
· 1 head romaine lettuce, chopped
· ½ a red cabbage, thinly sliced
· ½ red onion, thinly sliced
· 2 cups arugula
· ½ cup microgreens (any variety)
· ¾ cup olive oil (extra virgin recommended)
· ½ cup lemon juice or red wine vinegar
· 2 tablespoons almonds, chopped or slivered
· 2 teaspoons salt
· 3 teaspoons Italiano spice (Italian seasoning blend)
· Optional: Add shaved Parmesan, grilled chicken, or chickpeas for protein
Instructions
1. Wash and dry the romaine lettuce, arugula, and red cabbage thoroughly. Chop the romaine, shred the cabbage, and place them in a large bowl.
2. Thinly slice the red onion and soak in cold water for 5–10 minutes to mellow the flavor. Drain and add to the bowl with the microgreens.
3. In a separate bowl or mason jar, whisk together the olive oil, lemon juice or red wine vinegar, salt, and Italiano spice until well combined.
4. Drizzle the dressing over the greens and toss gently to coat. Top with chopped almonds for crunch and serve immediately.
Nutritional Breakdown
· Calories: 235
· Protein: 5g
· Fiber: 21g
Variations & Substitutions
· Add grilled tofu, tempeh, or chickpeas for more salad protein.
· Make it vegan: Skip any cheese or use vegan Parmesan.
· Add fruit: Try fresh strawberries, pomegranate seeds, or apple slices.
· Switch greens: Use baby spinach or kale instead of romaine
· Crunch factor: Swap almonds with walnuts, sunflower seeds, or roasted chickpeas.
· Zest it up: Add lemon zest or a pinch of chili flakes to the dressing.
meal Prep & Storage
• Make ahead: Prep all the veggies and keep them stored separately in containers.
• Dressing storage: Store dressing in a sealed jar up to 5 days in the fridge.
• Assemble later: Combine everything just before serving to preserve crispness.
• Leftovers: Best enjoyed fresh, but leftovers can last 24 hours if stored well.
Frequently Asked Questions
Q: Can I make this salad ahead of time?
A: Yes! Prep the greens and store the dressing separately. Combine just before eating.
Q: Is this salad gluten free?
A: Absolutely. All ingredients are naturally gluten free.
Q: What protein can I add to make this a full meal?
A: Grilled chicken, tofu, chickpeas, or a soft-boiled egg all work well.
Q: How can I keep the salad from getting soggy?
A: Pat greens completely dry and store the dressing separately until serving.
Final Thoughts
This fresh Italian summer salad is everything you want in a warm-weather dish: crisp, colorful, and bursting with flavor. Whether you serve it as a BBQ side salad, a light lunch, or part of a larger Italian meal, it’s quick to make, naturally gluten free, and endlessly versatile. With bold herb seasoning and a lemony olive oil dressing, this salad is perfect for picnics, weeknight dinners, or easy meal prep.
Give this healthy, easy salad recipe a try and let the seasonal ingredients shine!
Tried this recipe? Let us know what you think leave a comment below—what twists did you make?
