9 Winter Salads to Increase Your Fruit and Veggie Intake During the Colder Months

Winter is the time when flowering plants tend to go dormant — but believe it or not, a winter salad isn’t a contradiction in terms. Plenty of foods that thrive in the chilly months (like pomegranates, Brussels sprouts, kale, winter squash, citrus, and beets) make for delicious seasonal salads. With this palette of ingredients, you can liven up the dark days with all sorts of nutrient-dense (not to mention colorful) creations. Every time you do, you’ll boost your intake of produce — a very good thing, since most of us don’t meet daily fruit and veggie recommendations.

Reimagine seasonal comfort food with any of these nine winter salads.

1. Winter Salad With Citrus Vinaigrette

Consider this salad your gateway to the joys one of winter’s hidden gems, the persimmon. Like a cross between an orange and a tomato, a persimmon has a firm texture and sweet-tart flavor. It’s the perfect zingy contrast to creamy goat cheese and mild greens in this healthy salad. Make it more of a meal by adding shredded chicken or prosciutto.

Try the recipe from Love & Olive Oil.

2. Winter Fruit Salad

Sure, you can always toss together a salad of any winter fruits you prefer. But when you follow this recipe from Smitten Kitchen, you’ll probably get a more interesting result. A simple syrup flavored with star anise, vanilla, and lemon zest drizzles atop in-season figs, pears, apples, and pomegranate. Serve it for dessert after a heavier winter dinner.

Try the recipe from Smitten Kitchen.

3. Shaved Brussels Sprout Salad with Pomegranate and Chicken

Roasting isn’t the only way to make Brussels sprouts taste good. When you pulse the little green heads in the food processor, you get a light and leafy foundation for salad. Even those who turn up their noses at Brussels sprouts might enjoy this salad’s tasty mix of wintry flavors, which includes green apple, pomegranate, almonds, and a cider vinaigrette. 

Try the recipe from A Love Letter to Food. 

4. Winter Crunch Mason Jar Salad

Dressed greens don’t always travel well, but when you pack ingredients in a Mason jar — with dressing on the bottom — you solve the problem of soggy salad. This layered lunch starts with a Dijon dressing at the base of the jar. From there, it fills a 32-ounce glass with the wintry goodness of Tuscan kale, Honeycrisp apples, pepitas, chickpeas, and more. When mealtime comes around, simply shake and dig in.

Try the recipe from Well Plated by Erin.

5. Winter Spa Salad with Lemon Chicken

It’s a spa day in salad form! Here, Cara cara oranges, avocados, and pomegranate set the stage for an elegant green salad that’s as filling as it is pretty. A lemony marinated chicken completes the picture.

Besides its gorgeous, Insta-worthy look, this salad is packed with nutrients. Each serving has nearly 35 grams of protein, over 10 grams of fiber, and 73% of the Daily Value of vitamin C. 

Try the recipe from Pinch of Yum.

6. Roasted Winter Green Salad

Got some extra roasted broccoli hanging around after a winter dinner? Put it to good use (along with roasted Brussels sprouts and kale) in this crispy-crunchy green salad. It’s got a couple of flavorful tricks up its sleeve, such as the inclusion of fresh grapes and an unexpected tahini dressing.

Try the recipe from The Endless Meal.

7. Winter Roasted Butternut Squash Black Lentil Salad with Grapes + Arugula

There’s a lot going on in this winter salad — enough to keep you coming back bite after bite to try it all. Its mix of lentils, butternut squash, arugula, pecans, and grapes is sure to hold your interest until you reach the bottom of the bowl.

Try the recipe from Ambitious Kitchen.

8. Winter Kale Salad

Don’t let the simple name fool you. There’s much more to this winter salad than just kale. It’s also got quinoa for protein, pumpkin seeds for texture, and roasted butternut squash and pomegranate arils for antioxidants and fiber. That said, its base of sturdy lacinato kale means this one keeps well for up to a few days in the fridge. Make a big batch for dinner, then pack some for a next-day lunch. 

Try the recipe from Dietitian Debbie Dishes.

9. Citrus Salmon and Beet Salad

This light, bright meal is just the lift a blustery winter day calls for. Its salmon fillets could literally boost your mood. (Some research has found that eating more fish may be linked to lower risk of depression.) The bright color and nutrients of orange slices add to its appeal. Meanwhile, canned beets eliminate the need for time-consuming peeling (and the inevitable finger staining that comes with it).   

Try the recipe from Beautiful Eats and Things.