FREE 5-Ingredient Recipe EBook

• Nothing Says Spring Like My Vibrant Spring Salad Recipe
• Ingredients & Substitutions
• How To Make This Spring Salad
• My Recipe Tips
• Spring Salad Recipe card
• Recipe Variations
• Serving Ideas
• Recipe Reviews

Nothing Says Spring Like My Vibrant Spring Salad Recipe

This spring salad light, fresh, and packed with all my favorite seasonal vegetables this time of year. Not to mention so colorful. It will turn any meal from boring to bright. Here’s why:

• Bright spring colors with lots of texture – If you care about such things like I do, my spring salad has every shade of green, from light to deep, with a pop of bright pink. But more importantly, it’s got a mix of crisp, crunchy, tangy, and creamy textures. Anything but boring!
• Dreamy dill dressing – Unlike most spring salad recipes, mine has a creamy dressing that’s still light for this time of year. I got the inspiration for it from my taco bowls , which use a similar sauce, but this time I made it thinner and swapped the cilantro for dill. Hello, spring!
• Quick and easy – With only 2 veggies that need chopping, this salad comes together in minutes.
• Versatile – I love making this one as a quick side for dinner or even a light lunch with a protein added, but it also looks special on the table with your Mother’s Day or Easter recipes .

If you’re feeling ready to end the winter blues and welcome the sunshine, make this spring salad recipe with me!

Ingredients & Substitutions

Here I explain the best ingredients for my spring salad recipe, what each one does, and substitution options. For measurements, see the recipe card .

• Spring Mix – Baby spinach or arugula also make great options for spring. I’ve also tried butter lettuce for a softer texture or romaine when I want more crunch.
• Watermelon Radishes – My grocery store sometimes carries them, but more often I have to send my husband to an Asian or kosher market to get them. They’re worth it! You’ll need 1-2, depending on size, to make a cup. If you can’t find any, regular radishes work fine.
• Cucumbers – Persian cucumbers are the sweetest without too many seeds.
• Peas – I highly recommend fresh ones. Thawed frozen peas work, but I’d choose fresh sugar snap peas over those if regular peas aren’t an option. Don’t use canned peas for spring salad — they’re too mushy.
• Cheese – I used crumbled goat cheese. Feta, parmesan, or fresh mozzarella make great substitutes.
• Pumpkin Seeds – For crunch! Feel free to swap in sunflower seeds, or nuts, like sliced almonds or walnuts.
• Avocado – I like the visual of fanned sliced avocado. Feel free to dice if you prefer.

Creamy Dill Dressing:

• Sour Cream – My unusual base. Greek yogurt works too if you prefer something lighter (you may want to omit the lemon juice below if you make this swap). For a dairy-free option, I have dressing alternatives in my variations below .
• Milk & Olive Oil – This combo thins out the dressing. Feel free to use any oil or milk you’ve got (including alternative milks, like almond milk ). I don’t recommend using oil alone, because I find the dressing stays thick even if you add a lot.
• Lemon Juice – A spring salad just needs it! It makes this dressing extra tangy, which I think pairs nicely with these spring flavors. If the tang from the sour cream is enough for you, you can easily replace it with more milk.
• Fresh Dill – My favorite spring herb! Other fresh herbs, like parsley, basil, mint, or chives, also work well.
• Sea Salt – You can add black pepper too, but I didn’t find it necessary.

How To Make This Spring Salad

I have step-by-step photos here to help you visualize the recipe. For full instructions with amounts and temperatures, see the recipe card .

1. Assemble the salad. Layer the spring mix, radishes, cucumbers, peas, goat cheese, pumpkin seeds, and avocado (in that order) on a platter.
2. Make the dressing. Whisk all the dressing ingredients together in a small bowl.
3. Combine. Drizzle the dressing over the spring salad and enjoy!

My Recipe Tips

• Use a mandoline to get extra thin slices of watermelon radishes. The texture tastes better that way. These radishes are fairly large, so I recommend cutting the slices into quarters to keep them bite sized.
• Slice the watermelon radishes right before serving. They tend to dry out as they sit! In fact, mine sat out a little too long for these pictures. 🫣
• This recipe makes 1/2 cup of dressing, or about 2 tablespoons per serving. You can add less to your salad if you like a lighter dressing amount.
• The amount of milk you need can vary depending on how thick your sour cream is. Just add more if your salad dressing seems too thick or start with less if your sour cream seems thin. Don’t try to thin out the dressing with oil – it just stayed thick when I tried that.
• I recommend drizzling on the dressing rather than pouring and tossing. It’s more vibrant that way, and the delicate greens handle it better.
• This salad looks prettier and is easier to scoop a combination of ingredients if you serve it on a large platter. If you don’t have one, though, a large bowl works just fine.

Recipe Video

Ingredients

Tap underlined ingredients to see the ones I use.

• 5 oz Spring mix ▢
• 1 cup Watermelon radishes (sliced into very thin quarter moons) ▢
• 1 1/2 cups Persian cucumbers (cut into half moons) ▢
• 1 cup Peas (fresh, or frozen and thawed) ▢
• 1/2 cup Goat cheese (crumbled) ▢
• 1/3 cup Pumpkin seeds ▢
• 1 medium Avocado (sliced thinly) ▢

Dill Dressing:

• 1/3 cup Sour cream (or Greek yogurt) ▢
• 1 tbsp Olive oil ▢
• 2 tbsp Milk of choice (regular milk, half and half, almond milk, or coconut milk; or more as needed) ▢
• 1 tsp Lemon juice (optional; or extra milk instead for less tangy option) ▢
• 1/4 cup Fresh dill (measured packed, then chopped) ▢
• 1/4 tsp Sea salt (to taste) ▢

Instructions

Tap on the times in the instructions to start a kitchen timer.

1. In a large bowl or on a large platter (I recommend a platter), layer the spring mix, watermelon radishes, cucumbers, peas, goat cheese, pumpkin seeds, and avocado, in that order.
2. In a small bowl, whisk together all the dressing ingredients. If the dressing is too thick, thin it out with more milk.
3. Drizzle the dressing over the salad. Enjoy!

LAST STEP: Leave a rating to help other readers, or tag me @wholesomeyum on Instagram. I’d love to hear from you!

Maya’s Recipe Notes

Serving size: 1 cup

• Tips: Check out my recipe tips to help you get the best texture in your salad and dressing, a note about the dressing amount, and more.
• Variations: I’ve got more spring salad ideas in my variations section above, as well as ingredient swaps in the substitutions section .
• Store: Keep leftovers in the fridge for up to 2-3 days, separate from the dressing if possible.
• Meal prep: Mix the dressing and store in the fridge for up to 5 days. I’ve also chopped the cucumbers the day before. The watermelon radishes are best sliced fresh.
• Note on nutrition info: The calculations do not include the optional lemon juice, but it doesn’t change the numbers much either way.
• Note on serving size: 1 cup is ideal for a side dish, but if you want to serve this as a meal with a light protein added, you may want to have 2 cups.

📖 Want more recipes like this? Find this one and many more in my Spring Ebook Bundle !

I provide nutrition facts as a courtesy. Have questions about calculations or why you got a different result? Please see my nutrition policy .

Add Your NotesYour Notes

© Copyright Maya Krampf for Wholesome Yum. Please DO NOT SCREENSHOT OR COPY/PASTE recipes to social media or websites. We’d LOVE for you to share a link with photo instead.

Spring Salad

Recipe Variations

I struggled a bit with which seasonal veggies to add — I wanted to add them all! But it already felt like a little too many ingredients, so I opted for simplicity. Here are a few other spring salad ideas that make lovely additions here:

• Asparagus – I left it out to avoid any cooking. If you want to add it, I recommend blanching it first — see instructions in my asparagus salad recipe .
• Onions – I thought the bite from the radishes was enough, but if you want more, I’ve also made this with 1/3 cup of thinly sliced red onions.
• Artichoke Hearts – You’d probably get them canned, so they didn’t actually feel particularly seasonal to me. If you have leftover roasted artichokes , though, go ahead and toss in the hearts!
• Protein – To turn this spring salad into a vegetarian meal, add a few sliced hard boiled eggs , or a cup of chickpeas or beans. I have other protein ideas in the serving section below.
• Dressing Alternatives – If you’re not a fan of this creamy dressing or want one that’s dairy-free, you can swap in my sugar-free salad dressing (think honey and lemon flavors), lemon vinaigrette (simple and tangy with a hint of garlic), or green goddess dressing (herby and rich).

Serving Ideas

I meant it when I said this spring salad recipe is super versatile! Here are some ways I’ve served it:

• Lunch – Prep my healthy baked chicken (or lemon chicken to match the flavors here) in advance and fan it out over the salad. For seafood options, mix in some smoked salmon or saute shrimp in just a few minutes.
• Dinner – If it’s nice out, grilled chicken legs or grilled salmon are always a win. Staying in? Try my crispy baked chicken or baked flounder .
• Holidays – I have a new glazed ham recipe for Easter, or you can try boneless leg of lamb , which is also great for Passover. For Mother’s Day, this spring salad makes a great addition to a brunch spread with my eggs benedict casserole , banana oat pancakes , and even crab legs if you’re feeling fancy.

Free Printable: Low Carb & Keto Food List

• Want The Keto Cheat Sheet Printable PDF System?
• The Basic Keto Meal Formula
• Understanding Macros
• Keto Food Swaps
• Keto Food List
• Electrolyte Basics
• Keto Diet Types
• Want The Keto Cheat Sheet Printable PDF System?
• Recipe Reviews

Even though I have a great guide to starting a keto diet , people often ask me for a quick keto cheat sheet they can use. That’s why I created this simple keto diet cheat sheet , so that you can have all the info you need handy. We’ll cover the basic keto formula for building meals, foods to eat and to avoid, delicious keto swaps for high-carb foods, electrolyte basics, and 4 ways to follow the keto lifestyle.

You can keep reading to view this info, or download my keto cheat sheet printable pdf to print out or save ad-free on any device (plus the pdf has more details!).

Want The Keto Cheat Sheet Printable PDF System?

Get all this information and MORE in convenient printer-friendly format – 13 cheat sheet pages you can take with you anywhere or keep in your kitchen, plus 4 recipe cookbooks! Includes:

1. Keto food list (230+ foods) – Super detailed & color-coded, with net carb counts, so you’ll know exactly what to eat.
2. Foods to avoid on keto – Detailed and specific list so that you know exactly what to watch out for.
3. Macros cheat sheet – Explains everything you need to know about macros to succeed on keto.
4. Keto food swaps (60+ foods) – Covers virtually every food you love, so you don’t have to miss out!
5. Keto meal formula – With specific food ideas, so it’s easy to mix-and-match.
6. Keto flu guide – Understand what it is and exactly how to avoid it.
7. Electrolyte cheat sheet – With whole food ideas + bonus keto tips.
8. Keto Diet Types – Summary of 4 ways to do keto, so you can choose what fits you best.
9. FOUR (4!) Keto Swaps Recipe EBooks – Dozens of recipes to replace bread, rice, potatoes, pasta, desserts, and other carbs you’d otherwise miss.

Get The Printable Keto Cheat Sheet System + EBooks (Only $37)

The Basic Keto Meal Formula

Eating keto doesn’t have to be complicated! While there are plenty of delicious easy keto recipes to choose from, you don’t even have to cook from a recipe to get started.

Simply follow the keto cheat sheet formula of protein + veggie + fat for your meals.

Be sure to choose a moderate amount of protein, only low carb vegetables (mostly ones that grow above ground), and generous fat to attain an optimal macro ratio. That’s approximately 60-75% of calories from fat, 20-25% protein, and 5-10% from carbohydrates. The table below will give you ideas for what to choose.

Understanding Macros

Macros are macronutrients for short. They include fat, protein, and carbohydrates.

You can calculate your own macros using the macro calculator , but the macro keto cheat sheet below will explain how to look at macros when following a keto lifestyle.

Carbs Are A Limit.

Keeping carbs low is what gets you into ketosis and keeps you there. Ketosis means that you’re using fat as your primary energy source instead of sugar, and requires keeping carbs very low.

A good starting point is 20-25 grams net carbs per day, but you can experiment after a few weeks to see if your body stays in ketosis at higher levels. People who are very active may be able to do more and stay in ketosis, up to around 50 grams per day.

“Carbs are a limit” means that you set a limit for how many carbs to eat per day and don’t exceed it. You don’t have to hit that limit, so if you’re under that’s okay, just don’t go over. Ideally most of your carbs would come from low carb vegetables, and if you’re eating enough veggies, you’ll usually get close to the limit naturally.

A common misconception is that reaching ketosis requires a certain macro ratio, but it’s really only restricting your carb intake that gets you there [ * ]. In the absence of sufficient carbs to use as energy, the body will switch to using fat as fuel. This is called the metabolic state of ketosis.

Protein Is A Goal.

Protein is made up of amino acids, the building blocks of all our cells. It’s a crucial for keeping our muscles strong and for many cellular functions [ * ].

“Protein is a goal” means that you always want to eat enough protein to reach the goal each day, but not exceed it too much. You want enough for your needs, but excess protein can trigger gluconeogenesis, which is protein being converted to sugar [ * ] and can kick you out of ketosis.

Fat Is A Lever.

Fat is the primary macronutrient in a keto lifestyle, because being in ketosis means that fat is your primary fuel source. Fat as a fuel source will come from your food, and if you are losing weight, from your body.

A big advantage of a keto lifestyle is the high fat intake. It keeps you full and satisfied, making it easier to stick to, and using it as the primary fuel source makes it easier on your body to burn body fat, with a lower chance of breaking down your muscle (provided you get enough protein).

Aside from reaching your protein goal and limiting your carbs, the remainder of your calories on a keto diet comes from fat.

Don’t fear fat – it’s your main energy source on keto, and getting enough of it trains your body to use fat for fuel instead of sugar. That means that as long as you are not overdoing your overall calorie intake, you’ll efficiently burn your body fat for fuel as well.

“Fat is a lever” means that you can increase or decrease your fat intake depending on your goals and hunger levels. Increase it (along with exercise) to gain muscle, or decrease it to lose weight.

Keto Food Swaps

One of my favorite challenges is creating recipes, or just discovering, keto food swaps. These are delicious keto replacements for traditionally high-carb or high-sugar foods.

So, I created this keto diet cheat sheet with all the swaps in one place! I also have more keto food swaps in my Easy Keto Cookbook .

Keto Swaps For Breakfast

Keto Swaps For Bread

Keto Swaps For Meals & Side Dishes

Keto Swaps For Snacks & Sauces

Keto Swaps For Cooking & Baking

Keto Swaps For Drinks

If you’re looking specifically for keto alcohol options, browse the full keto alcohol guide .

Keto Food List

When looking for a keto cheat sheet printable, the most-requested information is a keto food list.

The great thing is that keto doesn’t have to feel restrictive. It’s incredibly satisfying and there’s such a wide variety of foods you can eat!

Foods To Eat On Keto

• Leafy greens – Such as spinach, chard, and lettuce.
• Above-ground veggies – Such as peppers, zucchini, and cauliflower.
• Full-fat cream & cheese – Such as heavy cream, sour cream, and full-fat hard cheeses.
• Natural meats – Such as beef, lamb, and pork.
• Berries – Such as raspberries, blackberries, and strawberries.
• Avocados
• Unsweetened nut milks – Such as almond milk and coconut milk.
• Almond flour and coconut flour
• Eggs
• Healthy fats – Such as coconut oil, avocado oil, olive oil and butter.

Foods To Avoid On Keto

• White flour & sugar
• Rice & grains – Such as barley, wheat, and corn.
• Milk & yogurt – Such as fruit on the bottom yogurt, sweetened Greek yogurt, and all milk.
• Cereal
• Processed food – Such as granola bars, candy
• Most fruit – Such as apples, bananas, and grapes
• Hydrogenated fats – Such as vegetable oil, soybean oil, and margarine
• Sweetened beverages & condiments – Such as soda, ketchup, and sweet dressings
• Starchy veggies – Such as peas, carrots, and beets.
• Potatoes – Such as sweet potatoes and white potatoes.

That’s the short keto diet cheat sheet version of all the keto food categories, but I recommend downloading the full Keto Cheat Sheet System. It includes a super detailed printable keto food list with over 100 items, including 2 color-coded pages with net carb counts, along with 6 more pages of keto cheat sheets:

Get The Keto Cheat Sheet System PDF (Only $37)

Electrolyte Basics

Getting enough electrolytes is crucial for anyone, but especially so on a keto diet. The reason is that ketosis has a diuretic effect, which increases excretion of water and electrolytes, especially sodium [ * ]. This is often the cause of the keto flu.

For more details on electrolytes and avoiding keto flu, check out the full keto flu guide here .

The important thing to know about electrolytes is that replenishing them will keep keto flu away and keep your body functioning well. I always recommend an electrolyte drink and whole food sources of anything your body needs before resorting to supplements, so I made a list of what to eat to get each of the 3 major electrolytes – sodium, magnesium and potassium.

Here’s your keto diet cheat sheet for getting electrolytes from food:

Keto Diet Types

People follow a keto lifestyle for different reasons. Some do it just to lose weight, others are after better overall health, increased energy, and reduced inflammation.

Strictly speaking, the defining factor of a keto diet is the metabolic state of ketosis, which is achieved by restricting carbs. However, many people (myself included) also reduce or eliminate processed, inflammatory, or low-nutrient foods.

Below is your keto cheat sheet summary of the different ways that people follow keto. You choose what works best for your goals and lifestyle!

• Strict Keto – Up to 20-30g net carbs daily, count all calories and macros, and eat clean, unprocessed foods.
• Lazy Keto – Up to 20-30g net carbs daily, and track only net carbs OR eat keto foods without tracking.
• Dirty Keto – Up to 20-30g net carbs daily, with “if it fits your macros” approach including processed foods.
• Low Carb – Up to 50-100g net carbs daily, less strict.

For a more detailed listing of these different types of keto with pros and cons, grab the Easy Keto Cheat Sheet Printable PDF below!

Want The Keto Cheat Sheet Printable PDF System?

Get all this information and MORE in convenient printer-friendly format – 13 cheat sheet pages you can take with you anywhere or keep in your kitchen, plus 4 recipe cookbooks! Includes:

1. Keto food list (230+ foods) – Super detailed & color-coded, with net carb counts, so you’ll know exactly what to eat.
2. Foods to avoid on keto – Detailed and specific list so that you know exactly what to watch out for.
3. Macros cheat sheet – Explains everything you need to know about macros to succeed on keto.
4. Keto food swaps (60+ swaps) – Covers virtually every food you love, so you don’t have to miss out!
5. Keto meal formula – With specific food ideas, so it’s easy to mix-and-match.
6. Keto flu guide – Understand what it is and exactly how to avoid it.
7. Electrolyte cheat sheet – With whole food ideas + bonus keto tips.
8. Keto Diet Types – Summary of 4 ways to do keto, so you can choose what fits you best.
9. FOUR (4!) Keto Swaps Recipe EBooks – Dozens of recipes to replace bread, rice, potatoes, pasta, desserts, and other carbs you’d otherwise miss.

Get The Printable Keto Cheat Sheet System (75 pages, Only $37!)

Spring Salad

My fresh, vibrant spring salad recipe features crisp veggies, creamy goat cheese & avocado, and tangy dill dressing. Make it in 15 minutes!

Scan this QR code with your phone’s camera for the full recipe, including tips, step-by-step photos, and storage, or to save it to your account. You can also find it at: https://www.wholesomeyum.com/spring-salad/

Ingredients

• 5 oz Spring mix
• 1 cup Watermelon radishes (sliced into very thin quarter moons)
• 1 1/2 cups Persian cucumbers (cut into half moons)
• 1 cup Peas (fresh, or frozen and thawed)
• 1/2 cup Goat cheese (crumbled)
• 1/3 cup Pumpkin seeds
• 1 medium Avocado (sliced thinly)

Dill Dressing:

• 1/3 cup Sour cream (or Greek yogurt)
• 1 tbsp Olive oil
• 2 tbsp Milk of choice (regular milk, half and half, almond milk, or coconut milk; or more as needed)
• 1 tsp Lemon juice (optional; or extra milk instead for less tangy option)
• 1/4 cup Fresh dill (measured packed, then chopped)
• 1/4 tsp Sea salt (to taste)

Instructions

1. In a large bowl or on a large platter (I recommend a platter), layer the spring mix, watermelon radishes, cucumbers, peas, goat cheese, pumpkin seeds, and avocado, in that order.
2. In a small bowl, whisk together all the dressing ingredients. If the dressing is too thick, thin it out with more milk.
3. Drizzle the dressing over the salad. Enjoy!

Maya’s Recipe Notes

Serving size: 1 cup

• Tips: Check out my recipe tips to help you get the best texture in your salad and dressing, a note about the dressing amount, and more.
• Variations: I’ve got more spring salad ideas in my variations section above, as well as ingredient swaps in the substitutions section .
• Store: Keep leftovers in the fridge for up to 2-3 days, separate from the dressing if possible.
• Meal prep: Mix the dressing and store in the fridge for up to 5 days. I’ve also chopped the cucumbers the day before. The watermelon radishes are best sliced fresh.
• Note on nutrition info: The calculations do not include the optional lemon juice, but it doesn’t change the numbers much either way.
• Note on serving size: 1 cup is ideal for a side dish, but if you want to serve this as a meal with a light protein added, you may want to have 2 cups.

📖 Want more recipes like this? Find this one and many more in my Spring Ebook Bundle !

I provide nutrition facts as a courtesy. Have questions about calculations or why you got a different result? Please see my nutrition policy .

© Copyright Maya Krampf for Wholesome Yum. Please DO NOT SCREENSHOT OR COPY/PASTE recipes to social media or websites. We’d LOVE for you to share a link with photo instead. :)