Healthy Squid Salads: 10 Delicious and Diet-Friendly Recipes

Source: New Africa, AdobeStock

Advocates of healthy eating know how important it is to fill their daily diet with light, satisfying, and wholesome dishes. Healthy squid salads are perfect for this – an excellent source of protein and simply a pleasant variety. Moreover, thanks to their neutral taste, squid pairs well with other ingredients. We're sharing the best recipes!

1. Healthy Squid and Cucumber Salad

Source: AdobeStock

A fantastic salad with plenty of protein and minimal calories.

Ingredients

The yogurt dressing makes it incredibly tender and refreshing.

• 300 g squid;
• 2 cucumbers;
• 3 sprigs of dill;
• 80 g Greek yogurt;
• 1 teaspoon lemon juice;
• salt and ground black pepper.

Step-by-step recipe

1. Boil squid for 2-3 minutes, cool, and slice into strips.
2. Thinly slice cucumbers and chop dill.
3. Mix yogurt, lemon juice, salt, and ground black pepper.
4. Combine all ingredients and dress the salad.

2. Healthy Squid and Napa Cabbage Salad

Source: AdobeStock

Made in minutes, and thanks to its relatively accessible ingredients, you can prepare it almost daily.

Ingredients

Napa cabbage has a very delicate texture and a sweet taste without bitterness.

• 300 g squid;
• 250 g Napa cabbage;
• 1 bell pepper;
• 3 sprigs of parsley;
• 1 tablespoon olive oil;
• 1 teaspoon lemon juice;
• salt and ground black pepper.

Step-by-step recipe

1. Boil, cool, and slice squid into strips.
2. Shred Napa cabbage and bell pepper, chop parsley.
3. Combine all ingredients, season with salt and pepper, and dress the salad with olive oil and lemon juice.

Salads

12 Easy Squid and Cucumber Salads

3. Healthy Squid and Green Pea Salad

Source: AdobeStock

A more substantial salad variation with high protein content.

Ingredients

It's best to use fresh or frozen green peas, not canned.

• 250 g squid;
• 2 chicken eggs;
• 150 g green peas;
• 1 cucumber;
• 100 g Greek yogurt;
• salt and ground black pepper.

Step-by-step recipe

1. Boil squid for 1-2 minutes in boiling water and slice into strips.
2. Separately boil eggs until hard-boiled and chop into cubes.
3. Add green peas and sliced cucumber. If using frozen peas, blanch them first.
4. Dress the salad with Greek yogurt, salt, and pepper.

4. Healthy Avocado and Squid Salad

Source: AdobeStock

Double the portion of healthy fats and micronutrients!

Ingredients

For a brighter flavor, add a little lemon zest.

• 300 g squid;
• 1 avocado;
• 150 g cherry tomatoes;
• 50 g mixed greens;
• 1 tablespoon lemon juice;
• 1 tablespoon olive oil;
• salt and ground black pepper.

Step-by-step recipe

1. Boil, cool, and slice squid into strips.
2. Dice avocado and halve cherry tomatoes.
3. Combine everything with mixed greens, drizzle with olive oil and lemon juice, season with salt and pepper to taste.

Salads

12 Recipes for the Perfect Squid and Egg Salad

5. Healthy Arugula, Squid, and Cherry Tomato Salad

Source: AdobeStock

This salad is especially good in warmer weather!

Ingredients

Arugula adds a light piquancy without heavy dressings.

• 250 g squid;
• 50 g arugula;
• 200 g cherry tomatoes;
• 20 g hard cheese;
• 1 tablespoon olive oil;
• 1 teaspoon balsamic vinegar.

Step-by-step recipe

1. Boil squid for 1-2 minutes in boiling water and slice into rings or strips. Halve cherry tomatoes.
2. Combine arugula, squid, and tomatoes.
3. Add grated cheese and dress the salad with olive oil and balsamic vinegar.

6. Healthy Squid and Green Bean Salad

Source: AdobeStock

Interesting flavor and requires no special culinary skills to prepare.

Ingredients

Make sure the green beans remain slightly crunchy.

• 300 g squid;
• 250 g green beans;
• 1 bell pepper;
• 2 sprigs of parsley;
• 1 tablespoon olive oil;
• salt and ground black pepper.

Step-by-step recipe

1. Boil green beans for 3-4 minutes and immediately cool.
2. Separately boil, cool, and slice squid. Slice bell pepper into thin strips.
3. Add chopped parsley, season with salt and pepper, and dress the salad with olive oil.

Salads

10 Squid and Crab Stick Salads That Will Grace Any Table

7. Healthy Squid, Apple, and Celery Salad

Source: AdobeStock

A fresh and unusual salad with a pleasant tartness!

Ingredients

Green sweet-and-sour apples work best.

• 250 g squid;
• 1 green apple;
• 2 celery stalks;
• 80 g Greek yogurt;
• 1 teaspoon lemon juice;
• ground black pepper.

Step-by-step recipe

1. Boil, cool, and slice squid into strips.
2. Thinly slice apple and celery, mix them with squid.
3. Mix Greek yogurt with lemon juice and ground pepper, and dress the salad with this dressing.

8. Healthy Broccoli and Squid Salad

Source: AdobeStock

The perfect combination of taste and health benefits.

Ingredients

Don't overcook the broccoli to maintain its texture.

• 250 g squid;
• 250 g broccoli;
• 2 chicken eggs;
• 1 tablespoon olive oil;
• 1 teaspoon lemon juice;
• salt and ground black pepper.

Step-by-step recipe

1. Break broccoli into florets and boil them for 3-4 minutes in boiling water.
2. Boil eggs until hard-boiled and cut into large pieces.
3. Separately boil and slice squid, then mix the salad.
4. Dress the salad with olive oil, lemon juice, salt, and ground black pepper.

Salads

Healthy Crab Stick Salads: 15 Great Recipes

9. Healthy Squid and Corn Salad

Source: AdobeStock

A colorful salad with a pleasant sweet aftertaste.

Ingredients

For visual appeal, feel free to use bell pepper pieces of different colors.

• 250 g squid;
• 2 bell peppers;
• 100 g canned corn;
• 2 handfuls of mixed greens;
• 3 sprigs of cilantro or parsley;
• 1 tablespoon olive oil;
• salt and spices.

Step-by-step recipe

1. Boil squid for 1-2 minutes and slice into strips. Canned squid can also be used.
2. Thinly slice bell pepper, chop herbs, and add corn.
3. Combine everything with mixed greens, season, and dress the salad with olive oil to taste.

10. Healthy Squid and Canned Bean Salad

Source: AdobeStock

Perhaps the most satisfying salad recipe in this collection. Perfect for a complete lunch or dinner!

Ingredients

White beans make the salad especially rich in protein.

• 250 g squid;
• 200 g canned white beans;
• 1 tomato;
• 1 red onion;
• 2 sprigs of parsley;
• 1 tablespoon olive oil;
• 1 teaspoon lemon juice.

Step-by-step recipe

1. Boil and slice squid into strips, dice tomato, and thinly slice onion into half-rings.
2. Add canned beans and chopped parsley.
3. Dress the salad with olive oil and lemon juice, and gently mix.