The Tastiest Summer Salad I’ve Ever Made (And Honestly, It Might Be Yours Too)

Berry Balsamic Summer Salad

The Salad I Crave All Summer Long

When summer hits, the last thing I want to do is stand over a stove—but I still want something that feels like a meal. Something that’s fresh and energizing, but also filling. Something you crave again the next day. That’s how this salad came to be.

It started with a bowl of greens and the question I always ask before lunch:“What would make this bowl not just good, but craveable?”

I wasn’t in the mood for something fussy. I wanted flavor and texture. A salad that was juicy and crisp and had enough protein to power me through a long afternoon without that post-lunch slump. This is what came together—and I’ve made it nearly every week since.

Why This Salad Works (And Why I Keep Coming Back to It)

This isn’t just a “throw-it-together” salad (even though it’s quick). It hits all the notes a good summer salad should:

• It’s hydrating and rich in antioxidants from fresh berries.

• It’s gut-friendly thanks to the homegrown alfalfa sprouts, which are packed with digestive enzymes and fiber.

• It’s protein-packed with the Meati cutlet, making it a full meal—not just a side.

• And it’s balanced: sweet, savory, tangy, and creamy with a hit of freshness from herbs.

What started as a "lazy lunch salad" turned into one of the most nutrient-dense, flavor-layered bowls I’ve made. Here's a breakdown of each element, and why they matter.

The Greens: Fresh, Peppery, Crisp

I started with a mix of chopped butter lettuce and baby arugula. The butter lettuce gives it that mellow, hydrating crunch, and arugula brings the peppery bite that keeps things interesting. Leafy greens are often overlooked, but they’re your base for getting fiber, folate, and hydration—especially important in the hotter months when energy can dip.

The Sprouts: Tiny Greens, Big Benefits

Here’s the real magic: homegrown alfalfa sprouts. They’re more than just a garnish—they’re a living food.

Alfalfa sprouts are rich in:

• Plant-based protein

• Digestive enzymes that support better nutrient absorption

• Vitamin K, C, and folate, supporting immunity and cell health

But there’s something emotional about growing your own food—even if it’s just sprouts on your kitchen counter. With a sprouting kit and a jar, it’s one of the easiest wellness rituals you can adopt. It’s part science experiment, part self-care, and adds something grounding to your routine. Watching them grow is a quiet reminder that nourishing food doesn’t have to be complicated.

The Fruit: Summer’s Sweetest Mood Boosters

Berries are my favorite way to sweeten up a salad without adding sugar. But they’re more than just pretty:

• Blueberries are rich in anthocyanins, linked to cognitive health.

• Strawberries provide a good dose of vitamin C and manganese.

• Raspberries offer fiber and natural sweetness—and double as a base for the creamy dressing.

Fresh fruit adds hydration and natural sugars that give this salad that "feel-good" factor, without the crash.

The Protein: Plant-Based, Savory, and Satisfying

Enter the grilled Meati cutlet. If you’re unfamiliar, Meati is made from mushroom root (mycelium) and brings serious texture and protein—17g per serving, to be exact. Unlike ultra-processed options, this one feels hearty but whole, which is a rare combo in the plant-based space.

When grilled, it develops a golden crust that soaks up the raspberry balsamic dressing like a dream. It turns your salad into a full, nourishing meal that sustains without weighing you down.

The Dressing: The Star of the Show

I’m not exaggerating when I say this dressing could be bottled and sold. It’s:

• Creamy (thank you, Fabalish plant-based mayo)

• Tangy (hello, balsamic and fresh raspberries)

• Balanced with garlic and onion powder, salt, and pepper

Plus, it's a sneaky way to get more berries in. I’ll often double the recipe and keep it in the fridge to use as a dip for veggies or drizzle over grain bowls.

A Salad That’s More Than a Salad

Eating well in summer doesn’t have to mean smoothies or cold soups or grabbing a bar on the go. With just a little prep and a few smart ingredients, you can have something that feels elevated, intentional, and energizing.

A Few Final Notes for Building Your Own Bowl

Customize your salad based on what you’ve got or what you’re craving:

• For more creaminess: Add vegan feta crumbles or avocado.

• For a refreshing twist: Add torn mint or basil leaves.

• For depth: A drizzle of thick balsamic glaze takes it into restaurant territory.

Recipe Recap: Summer Berry & Sprout Salad with Creamy Raspberry Balsamic Dressing

Servings: 1 large meal-sized salad (or 2 lighter portions)Prep time: 10 minutesCook time: 5–7 minutes (for grilling the cutlet)Total time: ~15 minutes

Ingredients

For the Salad:

• 2 cups chopped butter lettuce

• 1 cup baby arugula

• 1 cup fresh homegrown alfalfa sprouts

• ¼ cup blueberries

• ¼ cup sliced strawberries

• ¼ cup raspberries

• 2 tbsp pecans (raw or toasted)

• 1 grilled Meati cutlet, chopped

Optional toppings:

• Vegan feta crumbles

• Fresh basil or mint

• Balsamic glaze

For the Dressing:

• 2 tbsp balsamic vinegar

• 2 tbsp fresh raspberries

• 2 tbsp Fabalish mayo

• 1–2 tbsp water

• ¼ tsp garlic powder

• ¼ tsp onion powder

• Salt and pepper to taste

Instructions

1. Grill the Cutlet: Cook the Meati cutlet as directed. Let it rest, then chop.

2. Make the Dressing: Blend or whisk all dressing ingredients until smooth.

3. Assemble: Layer greens, sprouts, berries, pecans, and chopped cutlet.

4. Drizzle & Toss: Coat with dressing and toss gently.

5. Top It Off: Add optional toppings as desired.

   
   

The Takeaway

This salad is a love letter to high-summer days—when you want to feel nourished but light, full but energized. It’s plant-powered, colorful, and so easy to prep ahead.

Whether you’re new to sprouting, curious about plant-based proteins, or just here for a better lunch salad, this one’s for you.

Let me know if you try it—bonus points if you grow your own sprouts. 🌱