How to Make a Healthy Rainbow Salad
on Jan 22, 2018, Updated Apr 22, 2026
This post may contain affiliate links.
I’ve been eating some version of this rainbow salad for years. The combinations change depending on what’s in season, but the miso tahini dressing is the constant, it’s what makes this something you actually crave rather than just eat because it’s healthy.
The idea is to build a salad across the colour spectrum using whatever vegetables you have. Different coloured vegetables provide different vitamins, minerals, and phytonutrients, so more variety improves both nutrition and flavour. Then add protein, fats and other ingredients for a more filling meal and extra flavour.
This guide walks you through exactly how to build an everyday rainbow salad, including the best vegetables by colour group, how to add protein, and how to meal prep it for the week.
Table of Contents
- Top Reader Review
- Why You’ll Love This Rainbow Salad
- My Go-To Combinations
- How to Make a Rainbow Salad
- Kale Tip
- Note
- How to Add More Protein
- Add Grains or Legumes
- Sea Vegetables
- Miso Tahini Dressing
- How to Add More Flavour to a Rainbow Salad
- How to Meal Prep Rainbow Salads
- Recipe FAQs
- Healthy Rainbow Salad Recipe
Top Reader Review
Wow! This Rainbow Salad is amazing!!! Every bite is a little surprise. I made it with all the ingredients in your recipe and the only change I made is I love my broccoli roasted so that is what I did. The tahini dressing is perfect with it. I look forward to trying your other dressings also but I don’t know, I like this one sooooo much!!! Thank you!
My Go-To Combinations
My default version is kale or spinach base, raw grated carrot and beet, red cabbage, cucumber, whatever seeds I have on hand (usually hemp or pumpkin), and the miso tahini dressing. For something more substantial, I’ll add roasted squash, sweet potato, potato, a grain or legume like chickpeas or lentils.
If you need more ideas for combinations, some of my favourites are this Vegan Roasted Beet Salad for another nutrient-dense option, Fall Harvest Salad for a heartier version with roasted vegetables and Chickpea Blueberry Salad for a lighter, sweet-savoury option.
This nutrient-dense Beet Walnut Salad is also a great example of a rainbow salad with beets, carrot, walnuts, blueberries, purple cabbage and spinach.
How to Make a Rainbow Salad
A rainbow salad is built by layering colour, texture, and nutrients so it’s balanced and satisfying. There’s no single recipe, just a simple structure you can repeat with different ingredients.
Here are a few combinations to get you started:
- Raw rainbow salad: kale, diced tomatoes, diced red onion, grated carrot, diced cucumber, avocado, pumpkin seeds.
- Raw and cooked veggies: spinach, red pepper, red cabbage, roasted sweet potato, shaved Brussels sprouts, sunflower seeds. Combining crunchy raw vegetables with one or two cooked elements like roasted sweet potato or steamed broccoli makes the salad more balanced and satisfying.
- Rainbow salad with grains: spinach, kale, grated beet, grated carrot, steamed broccoli, quinoa, walnuts.
- Rainbow salad with beans: spinach, diced red, green and yellow peppers, black beans, roasted sweet potato.
A good rainbow salad should feel balanced, not just healthy. You want a mix of crunch, softness, acidity, and richness so it’s something you actually want to eat regularly.
Here’s a rough guide depending on what you need:
- Full meal: lots of raw veggies + 1-2 roasted veg + healthy fats + grain and/or legume + protein + dressing.
- Quick side salad: raw veggies + healthy fats + dressing.
- Large side salad: raw veggies + 1 roasted or starchy veg + healthy fats + sea veggie + dressing.
Step 1: Choose a Leafy Green Base
Use a dark leafy green like kale, spinach, arugula, or a mix. For meal prep, finely chopped kale works best because it holds up longer.
- Kale (red, green or black)
- Spinach
- Lettuce (green leaf, Romaine, red leaf, etc.)
- Arugula
- Swiss chard
- Mesclun greens
- Mustard greens
- Red leaf lettuce
- Collard greens
If you’re eating the salad right away, any green works well. If you’re making it ahead or expecting leftovers, go with finely chopped kale or chard, they’ll still be good the next day.
Either way, store the greens on top of the other ingredients in your meal prep container rather than mixing everything together, which helps them stay fresher for longer.
Kale Tip
I recommend lacinato (dinosaur) kale for salads. It’s softer, less bitter, and easier to eat raw than curly kale, making it a better choice for both everyday salads and meal prep.
Step 2: Add Red and Purple Vegetables
Choose 1–2 from this group. Red cabbage and grated beet or cooked beets are my most-used, they add colour, crunch and they both keep well prepped ahead.
- Diced tomato or sun-dried tomato
- Diced red pepper or roasted red peppers
- Finely sliced radish
- Raw grated, steamed or roasted beet (red, striped or golden)
- Finely sliced radicchio
- Finely sliced red cabbage
- Roasted ube (purple yam)
- Diced, sliced, roasted or pickled red onion
- Purple carrots
Step 3: Add Orange and Yellow Vegetables
Choose 1–2. Raw grated carrot is the easiest and keeps well. Roasted squash or sweet potato are worth it if you have time, they add warmth, heartiness and make it more of meal.
- Grated golden beets
- Grated carrot
- Corn
- Diced orange or yellow bell pepper
- Roasted, baked or steamed butternut squash
- Roasted, baked or steamed kabocha squash
- Roasted, baked or steamed sweet potato
- Roasted, baked or steamed acorn squash
- Yellow summer squash
Step 4: Add Green Vegetables
Choose 1–2. Broccoli is my go-to, lightly steamed rather than raw for better texture and digestibility. Cucumber and chopped snap peas work well for crunch.
- Raw, steamed or roasted broccoli
- Diced green pepper
- Diced cucumber
- Diced zucchini
- Asparagus
- Snap peas
- Shaved or roasted Brussels sprouts
- Sprouts (broccoli, alfalfa, etc.)
- Green onion
- Finely sliced or grated green cabbage or napa cabbage
Note
The lists above cover the most common and readily available vegetables, but there are plenty more that work well in salads, such as fennel, endive, fresh herbs, kohlrabi, turnip, artichoke hearts and watercress all work well.
I didn’t include white and neutral vegetables like cauliflower, eggplant, daikon, jicama and potato work well too and contribute plenty of micronutrients.
Step 5: Add Healthy Fats
Include 2–3 tablespoons of fats like avocado, nuts, or seeds. These improve flavour and help with absorption of fat-soluble vitamins.
- Sunflower seeds, pumpkin seeds or sesame seeds
- Walnuts, almonds, pecans, pistachios or cashews
- Hemp seeds
- Diced avocado
- Olives
How to Add More Protein
Adding protein turns this from a side salad into a filling, balanced meal. Without it, even a large salad won’t keep you full for long. I also have this High-Protein Vegan Salad with tofu, tempeh, chickpeas and hemp seeds.
- Chickpeas, lentils, edamame or black beans
- Baked tofu or tempeh
- Grilled chicken, salmon or shrimp
- Hard-boiled eggs or a simple egg scramble
For a high-protein plant-based version, combine tofu or tempeh with chickpeas or edamame to reach 20g+ protein per serving.
Add Grains or Legumes
If you want a more substantial meal, add up to ½ cup cooked quinoa, farro, rice, beans or both!
- Quinoa, farro, brown rice or millet. For a starting point, this Vegan Grain Bowl, Wild Rice Salad and Roasted Squash Farro Salad are good examples of grain-based salads.
- Small pasta shapes like macaroni, rotini or fusilli
- Black beans, chickpeas, lentils, pinto beans or white kidney beans.
Sea Vegetables
Sea vegetables are one of the best sources of iodine, a nutrient that’s harder to get on a plant-based diet and important for thyroid function, metabolism and mood.
For salads, dulse flakes are the easiest option since they don’t require any cooking, just sprinkle them on top. They’re mild, slightly savoury and blend into the dressing almost invisibly. If you’ve never tried sea vegetables, dulse is the best starting point, you can find it at most health food stores.
Another easy option is nori sheets cut up with scissors or torn or roasted seaweed snacks crumbled up.
Miso Tahini Dressing
The miso tahini dressing is what I make most often with this salad. It’s savoury and slightly sweet and pairs particularly well with heartier greens like kale and with roasted vegetables. It’s also great for meal prep. You can thin with a little water if it thickens up after storing.
Here are some other options you can try for variety:
- Maple Dijon Dressing: Sweet, tangy and ready in 2 minutes. It works especially well with arugula, roasted sweet potato and any build with bitter greens.
- Miso Sesame Dressing: An easy, bold miso vinaigrette that pairs well with kale, cabbage, roasted veggies, cucumber and broccoli.
- Peanut Dressing: Rich, creamy and slightly sweet with lime and ginger. I use it in my Cold Asian Noodle Salad but it works just as well tossed through shredded cabbage and carrot.
- Vegan Caesar Dressing: A creamy, tangy Caesar without the anchovies. It works well on heartier greens like kale and romaine. Try it in my Vegan Kale Caesar Salad or use it here if you want something rich and savoury.
- Cilantro Tahini Dressing: Bright, herby and slightly nutty. It pairs well with roasted sweet potato, black beans and any warm-toned rainbow build.
- Cilantro Lime Vinaigrette: Light, fresh and slightly tangy with a hint of garlic. It works well with lighter rainbow salads, especially anything with mango, black beans, corn or avocado. Get the full recipe in my Vegan Santa Fe Salad.
How to Add More Flavour to a Rainbow Salad
Rainbow salad ingredients and a good dressing shine on there own but here are some tips to take your rainbow salad creation to the next level.
- Add something acidic. Finish your salad with a squeeze of fresh lemon or lime juice, capers or pickled onions.
- Include something salty and crunchy. Add toasted nuts, seeds, or something salty like olives or roasted chickpeas.
- Use fresh herbs. Finely chopped fresh herbs like parsley, cilantro, basil and mint not only add extra nutrients but more freshness and depth of flavour.
- Mix raw and cooked ingredients. Raw vegetables add crunch, but cooked elements like roasted sweet potato or grilled vegetables add depth and richness.
- Season. Season your salad with a pinch of salt and black pepper to enhance the natural flavours.
What About Fruit?
Fruit is an easy way to add sweetness, contrast, and extra nutrients. Good options to try:
- Fresh berries (blueberries, strawberries, blackberries)
- Chopped apple or pear
- Citrus (orange or grapefruit segments)
- Pomegranate seeds
- Mango, papaya, or pineapple
- Sliced peach or nectarine
- Kiwi
Stick to one type to complement the salad, not overpower it. For everyday salads, apples, berries, and pomegranate are easy to use. For seasonal versions, stone fruit like peach or nectarine work well.
For ideas for adding fruits to salad, you can try this Blueberry Spinach Salad, Arugula Peach Salad with Basil Dressing or Summer Quinoa Salad with Nectarine and Corn.
How to Meal Prep Rainbow Salads
To have rainbow salad ready all week with minimal daily effort, prep the components ahead rather than assembling in advance. Here’s a guide for what to meal prep:
- Make the dressing and store in a container in the fridge.
- Grate beet and carrot and wash and chop your other veggies choices like shredded cabbage, broccoli or bell pepper. Store in containers for up to 4 days.
- Cook any grains you plan to add, such as farro or quinoa. Store in the fridge for up to 4 days in an airtight container.
- If you’re assembling individual salads, put the veggies, any grains or legumes on the bottom then add the leafy greens on top so they don’t get soggy. Store dressing separately.
Keep greens, avocado and dressing separate until you’re ready to eat. Kale holds up much better than spinach for multi-day storage, if you’re making salads for the whole week, kale is the better base. Assembled components keep for 3–4 days in the fridge.
Recipe FAQs
The best vegetables for a rainbow salad are a mix from each colour group to maximize variety and nutrition. Start with a leafy green like kale or spinach, then add red and purple vegetables (cabbage, beet, peppers), orange and yellow (carrot, squash), and green vegetables (broccoli, cucumber).
To make a rainbow salad filling, add protein, healthy fats, and optionally a grain or legume. Use protein like chickpeas, tofu, tempeh, or eggs, then add fats like avocado or seeds to improve satiety and keep you full longer.
A nutrient-dense salad provides a high amount of vitamins, minerals, and phytonutrients relative to calories. This is achieved by using a wide variety of colourful vegetables along with healthy fats and protein.
Yes, rainbow salad works well for meal prep when components are stored separately. Keep chopped vegetables, grains, and protein in the fridge, and add dressing, greens, and avocado just before serving for best texture.
The best dressing depends on the flavour you want. A miso tahini dressing works well for a rich, savoury salad, while vinaigrettes or lemon-based dressings are better for a lighter, fresher option.
You can add plant-based proteins like chickpeas, lentils, edamame, tofu, tempeh, and hemp seeds. Combining two sources, like tofu and chickpeas, helps you reach over 20g of protein per serving.
To prevent soggy salad, store ingredients separately and assemble just before eating. Keep dressing separate, place greens on top if storing in a container, and add delicate ingredients like avocado at the end.
Yes, rainbow salad is typically eaten cold or at room temperature. This makes it a convenient option for meal prep, packed lunches, and quick meals.
If you make this recipe, please consider leaving a comment and a ⭐⭐⭐⭐⭐ rating in the comment section below. It helps others who are thinking of making the recipe, and I love to hear from you. Thanks for trying my recipes! – Deryn
More Recipes to Try!
Healthy Rainbow Salad
Ingredients
For One Rainbow Salad
- 2 handfuls greens of choice or a mixture of greens*, spinach, finely chopped kale, etc.
- 1 small beet, peeled and grated
- 1/2 cup finely chopped red cabbage
- 1/2 cup raw grated carrot, about 1 small carrot
- 1/2 cup cubed acorn squash**, peeled and roasted
- 1/2 cup finely chopped broccoli, lighted steamed
- 1-2 tbsp seeds, sunflower seeds, hemp seeds, pumpkin seeds, etc.
- 1/4 avocado, chopped
- dried kelp flakes, optional
For the Miso Tahini Dressing
- 5 tbsp tahini, 75 g
- 1 tbsp white miso paste, 16 g
- 1 tbsp soy sauce, sub coconut aminos or gluten-free tamari
- 1 tbsp apple cider vinegar
- 2 tsp maple syrup
- 3 cloves garlic
- pinch of salt
- 3-6 tbsp water
Instructions
- If you're making roasted squash, chop into cubes and roast in the oven at 425F until tender.
- Steam the broccoli for 3-4 minutes until bright green and cooked al dente.
- To make the salad dressing, blend all ingredients until smooth, starting with 3 tbsp water. Slowly mix more water 1 tbsp at at time to adjust the consistency. Season with salt and pepper if needed.
- To assemble the salad, start with your base of greens. Top with the remaining salad ingredients and drizzle with desired amount of dressing.
This dressing is delicious. Thank you for the recipe!
Thanks for trying it!