From the app that gave us the iconic Girl Dinner and reinvented the charcuterie board comes another mouthwatering sensation, the TikTok summer salads.
While the former involved assembling your favorite snacks, veggies, and carbs on a plate (which dietitians have raised concerns about btw,) these summer salads involve whipping up a bowl of extra-nutritious, flavor-packed, and healthy, body-loving meals.
If you haven’t hopped aboard the bandwagon yet, we’ve curated a list of five of our absolute favorite summer salad ideas below. From the viral Hot Girl Summer Salads to the refreshing watermelon and pesto pasta blends, these recipes are bound to cool you down and tantalize your taste buds.
And the best part?
They all come paired with the yummiest summer salad dressings, guaranteed to bring smiles to your family’s faces.
The Best TikTok Summer Salad Recipes Of 2024
These viral recipes are not just salads—they’re summer magic in a bowl, perfect for those laid-back weeknight dinners or epic outdoor gatherings.
From tangy to refreshing, these five salads will elevate your taste buds and turn every meal into a fiesta under the sun:
Best Overall: Hot Girl Summer Salads
If there’s one summer salad that’s been living rent-free in our minds, it’s the viral Hot Girl Summer Salad.
Dreamt up by TikTok sensation @herdresscode, the Hot Girl Salad features a refreshing mix of fresh veggies/fruits – crisp cucumbers, zesty green bell peppers, and feisty red onion – and the surprise guests, hardboiled eggs, pepperoncini drained, and crunchy sunflower seeds skillfully tossed in a tangy vinaigrette.
The result? A salad sent from the heavens!
Now, we can’t comment on the weight loss capabilities of this TikTok summer salad. @herdresscode claimed it helped her lose 20 pounds, snatching her waist in the process, but all we can say is it’s nutritious, flavorful, and one of the easiest summer salads you can make for yourself in 2024.
Need a step-by-step tutorial on how to make it?
Here’s everything you need:
Hot Girl Summer Salad Recipe
- Prep Time: 15 minutes
- Cook Time: 10 minutes
- Yield: 2-3 servings
INGREDIENTS
For the salad:
- One large cucumber
- One large green bell pepper
- One large red onion
- ¼ cup of pepperoncini peppers
- ¼ cup of sunflower seeds
- One egg boiled/any other protein of your choosing – shrimp, grilled chicken (get creative, sis)
For the dressing:
- Black pepper
- Garlic powder
- Paprika
- Creole seasoning
- Three tablespoons of olive oil
- One tablespoon of vinegar
- Four tablespoons of Kroger’s Zesty Italian Dressing
INSTRUCTIONS:
- Dice up all your salad ingredients – cucumber, bell pepper, red onion.
- Add in the pepperoncini peppers and sunflower seeds
- Chop up the hardboiled egg
- Zhuzh it up with black pepper, garlic powder, paprika, creole seasoning, olive oil + vinegar, or the zesty Italian seasoning, mix them all up and voila! You have your Hot Girl Summer Salad.
If you need a visual tutorial, Jayria Nicole’s couldn’t put it any better:
@jayrianicole They say summer bodies are made in the winta #fyp #foryoupage #lifestylevlog #minivlog #hotgirlsummersalad #saladrecipe #saladtok #saladsoftiktok #saladrecipe #snatchyourwaist #cucumbersalad #cleaneating #dinnerrecipe #selfcareroutine #newyear ♬ Fallin’ in a Garden – LLusion
Another version:
@mealsbydesha2 Hot Girl Shrimp Salad! Inspired by: @herdresscode #summer #salad #fresh #delicious #fypage #mealsbydesha #foryou #healthy ♬ Snooze X We Belong Together – lonely xo
Easy Summer Salads: Pasta Summer Salads
This is one of the best pasta salads for the summer, according to us at least. Honestly, you need this in your life. It’s flexible AF and features only six ingredients. Six – and that’s it! Moreover, it’s flavorful, delectable, and oh-so-good for those summertime evenings.
To make it, here’s a complete ingredients list:
TikTok-Viral Summer Pasta Salad Recipe
- Prep Time: 20 minutes
- Cook Time: 15 minutes
- Yield: 3-5 servings
INGREDIENTS
For the salad:
- One box of colored rotini pasta (cooked and cooled)
- One cup of English cucumber (diced)
- One cup of cherry tomatoes (quartered)
- One full red onion (diced)
- 1/3 cup of kalamata olives (halved)
- 4 oz provolone cheese (cubed)
- 4.5 oz salami (chopped)
For the dressing:
- A shit ton of McCormick’s Perfect Pinch Salad Supreme Seasoning
- Full cup of Olive Garden Signature Italian Dressing
- Paprika
- Garlic powder
INSTRUCTIONS:
- Mix all your ingredients in a large bowl
- Toss, whip it up with a salad mixer, cover, and refrigerate overnight
- Serve and enjoy!
If you need further assistance, here’s a hearty and hilarious visual tutorial from the summer pasta salads queen @the funnymomma, aka Katryce.
@thefunnymomma This pasta salad is BOMB! I promise you wont get one complaint???? I mean, how can you go wrong with Olive Garden salad dressing?! ???????????????? #delicious #yummy #pastasalad #pastatiktok #sidedishrecipe #sidedish #sides #cookoutfood ♬ Nice and Easy – Louis Adrien
Another Version:
@eatandsipnet Jamaican Style Macaroni Salad Recipe Here’s what you need! * 3 cups cooked macaroni pasta * 1/2 green bell pepper, seeded and diced * 1/2 red bell pepper, seeded and diced * 1/2 cup shredded carrots * 1 1/2 cups mayonnaise * 2 Tbsp white sugar * 2 Tbsp Sweet relish * 1 Tbsp coconut oil (optional) * 1 Tbsp yellow mustard * Pinch smoked paprika * Pinch white pepper * Salt and black pepper to taste #macaronisalad #macaronisaladrecipe #macaronirecipe #macaronirecipes #recipes #jamacianfood #caribbeanfood #easyrecipe #dinnerrecipe #dinnerideas #dinnersides #sidedish #jamacianfood #sundaydinner #caribbeanrecipe #fyp #foryoupage #caribbeanlife #eatandsipnet #foodtok #foodies #soulfood how to make macaroni salad recipe #quickrecipes #blackcheftiktok ♬ I Feel Good – Beres Hammond
and
@everything_delish the best summer pasta salad ???? #pesto #pastasalad #summerrecipes #easyrecipe ♬ Cupid – Twin Ver. (FIFTY FIFTY) – Sped Up Version – sped up 8282
Refreshing Summer Salads: Watermelon Summer Salad
Oh, hello there gawjhus. Depending on your energy levels, you can make this healthy summer salad with fruits as simple or as complicated as you’d like. There’s room for crispy shallots, feta cheese, and some healthy seeds; you know the whole lot. She’s just so Bridgerton ready!
Psst… all jokes aside, mint, cucumber/tomatoes, avocado (if you wish), and feta add a dash of nutrition and antioxidants to your watermelon base and are a surefire way to offer you a refreshing cool-down from the summer heat.
Ultimate Summer Watermelon Salad Recipe
- Prep Time: 20 minutes
- Cook Time: 12 minutes
- Yield: 2-3 servings
INGREDIENTS
For the salad:
- Two large red onions (thinly sliced)
- One lemon (halved)
- One large watermelon (diced)
- One large tomato (diced)
- Feta cheese (cubed)
- Mint leaves (chopped)
- Basil (chopped)
For the dressing:
- Four tablespoons of olive oil
- ½ cup of red wine vinegar
- ¼ cup of lemon juice (drained from the halved lemon)
INSTRUCTIONS:
- In a pan, add your four tablespoons of olive oil
- Add in half of your thinly sliced onions
- Let them get all crispy and put them aside – ensure to drain the oil first
- Mix up your hot olive oil with the red vinegar and lemon juice to make a delicious dressing
- Toss the basil and mint into your dressing
- Combine all your salad ingredients, sans the crispy shallots, in a large mixing bowl
- Give them a good ‘ol toss and plate ’em up
- Top with the crispy shallots, sprinkle on some dressing, and enjoy!
If you need further assistance, here’s a very British but incredibly interesting tutorial from @mob
@mob Watermelon = the ultimate summer #salad #recipe ♬ original sound – Mob
Another version:
@checkers_sa A salad that’ll take centre stage at your next braai? Now that’s better living! Our Spicy Watermelon Salad recipe turns a simple salad into a symphony of summer flavours. #LiveBetterWithCheckers ♬ original sound – Checkers South Africa
Best Summer Cookout Salads: Hot Honey BBQ Chicken Salad
Just going to drop this fun summer salad here, just in case you haven’t already seen it making rounds on #BlackTikTok. Give it a try this weekend, and you’ll quickly realize why the girlies haven’t stopped talking about it. (Spoiler: Because it’s freakin’ delicious and filling!).
Oh, btw…we added hot bacon dressing to ours, and when we say we were tranced, best believe it! But so will some peppers and herbs because what’s a cookout without a whole lotta goodness happening in your mouth?
The Best Summer BBQ Chicken Salad Recipe
- Prep Time: 45 minutes
- Cook Time: 30 minutes
- Yield: 3-6 servings
INGREDIENTS
For the salad:
- 1lb chicken breast (diced)
- One cup of Romaine (chopped)
- One large tomato (chopped)
- One small avocado (cubed)
- ¼ cup of sweet peppers (chopped)
- ½ cup of sweet corn
- Lettuce (shredded)
For the dressing:
- Three tablespoons olive oil
- One tablespoon of onion powder
- One tablespoon of Chilli powder
- One tablespoon of Creole seasoning
- ½ tablespoon black pepper
- ¼ cup sugar-free BBQ sauce
- Two tablespoons sriracha
- Two tablespoons of honey salad
- One tablespoon of cilantro salad dressing
- Two tablespoon honey
- ¼ cup Greek yogurt
- One tablespoon of white vinegar
- One tablespoon of Dijon mustard
INSTRUCTIONS:
- Dice your chicken breast – cut into bite-size pieces
- Coat with your favorite spices – onion powder, creole seasoning, Chilli powder, black pepper, etc.
- Heat olive oil in a cast iron skillet and toss in your diced chicken
- When browned, add in your honey, sriracha, and sugar-free BBQ sauce
- Whip up a quick and delectable salad dressing consisting of Greek yogurt, white vinegar, Dijon mustard, cilantro salad dressing, etc.
- Add tomatoes, corn, avocado, and sweet peppers to your bed of lettuce.
- Top it all off with the hot honey barbeque chicken
- Drizzle your sweet, savory, and tangy dressing to give you a fun, healthy, and summer-approved salad that will have you coming back every time!
If you need a visual tutorial, here’s a TikTok video by @cmgetfit:
@cmgetfit Hot Honey Barbecue Chicken Salad???????????????? Get into this Smokey, Sweet, and Savory salad that will have you coming back for all of the flavor!???????? Ingredients⬇️ Chicken: -1lb chicken breast, cut into bite size pieces -tbsp olive oil -1tsp onion powder -1tsp chili powder -1tsp creole seasoning -1/2tsp black pepper -1/4 cup sugar free bbq sauce -3tbsp sriracha -2tbsp honey Salad: -1 cup Romaine, chopped -1/2 Avocado, cubed -1/2 cup Tomato, chopped -1/4 cup Sweet peppers, chopped -1/2 cup corn -1tbsp cilantro Salad dressing: -2tbsp Honey -2tbsp sugar free bbq sauce -1/4 cup Greek yogurt -1tbsp white vinegar -1tbsp Dijon mustard -Salt & pepper to taste Would you try this salad? #hothoney #healthysalad #healthyandtasty #saladideas #saladrecipes #chickensalad #balancedmeals #balancedfood ♬ original sound – Marlon & Camille
Another version:
@therealediemarie Jerk Chicken Salad ????????. Re uploaded this cuz TikTok played and removed the sounds from this the first time #therealediemarie #eatdeliciously #chickensalad #jerkchicken #salad #easyrecipes #summermeals #share #follow ♬ love nwantinti (ah ah ah) – CKay
and
@dabrionne Sometimes we just need a simple and healthy dinner idea. Thank you @wildwonder for the delicious drinks. Love ya ???? #dinnerideas #healthydinner #healthydinnerideas #saladrecipe #salad #kale #chickensalad #blackgirltiktok #salad ♬ II HANDS II HEAVEN – Beyoncé
Vegan Summer Salads: Green Goddess Salad
When @bakedbymellisa introduced this summer salad, we were skeptical (because not another all-green salad)! What are we? Rabbits?
But when the love handles and saggy skin started creeping in (yes, it’s the only time we turn vegan), we decided to try it, and boy, were we wrong! It’s soooo freakin’ good. And not only is it nutritious, but it also serves as the best guac alternative for your tortillas and kale salads (uuhhh…no!).
So, to make it, we’ll follow @ejovetta’s recipe for the culture!
Low-Carb Green Goddess Salad Recipe
- Prep Time: 30 minutes
- Cook Time: 10 minutes
- Yield: 2-4 servings
INGREDIENTS
For the salad:
- One small head of green cabbage (chopped)
- Three baby cucumbers (diced)
- ¼ cup chives
- One bunch of green onions/scallions
- One green bell pepper
- Four hardboiled eggs
- Tortilla chips for serving
For the dressing:
- One cup of basil leaves
- One cup of fresh spinach
- Two garlic cloves
- Two small shallots
- ¼ cashew nuts
- 1/3 cup freshly squeezed lemon juice
- 1/3 cup extra virgin olive oil
- ¼ cup of rice vinegar
- ¼ cup of nutritional yeast
- ¼ tablespoon freshly ground pepper
INSTRUCTIONS:
- Shred your small-head cabbage
- Dice the cucumber and chop the scallions
- In a food processor, combine your basil, spinach, shallots, cashew nuts, olive oil, and nutritional yeast
- Add in the lemon juice and rice vinegar and pulse 2-4 times based on how much texture you want
- Mix your salad offerings and then drizzle in your green goddess dressing
- Serve with tortillas, as your favorite summer side salad, or as the topping your favorite sandwich with it
Visual tutorial for the laughs and instructions:
@ejovetta Green Goddess Salad by @bakedbymelissa. So good! I missed the chives and nutritional yeast though. #fyp #blackfoodies #foodtok #greengoddesssalad ♬ Morning Sex – Ralph Castelli
Another version:
@thrivingonplants Green Goddess Salad ???? Welcome to episode 5 of ✨Salads that don’t suck✨ This one is SO fresh, crunchy and creamy… Simply scoop up with some tortilla chips for the perfect bite ???????????? This is my take on the viral green goddess salad (by @Baked by Melissa) that was popping off on TikTok years ago! I’m personally not huge on dressings being too garlicy/onion flavoured so I’ve toned it down for this recipe. I also added in avo for creaminess and it is deliciousss! Serves: 4 Salad base: 1/4 green cabbage 1 small head cos lettuce 2 cucumbers Dressing: 1 packed cup fresh basil Handful of baby spinach 1 medium avocado 1/2 jalapeño 1 large clove garlic 1/3 cup cashews 1 tbsp nutritional yeast Juice of 1 lemon 1 tbsp maple syrup 1/4 cup olive oil Salt & pepper, to taste To serve: Hemp seeds Tortilla chips Method: 1. Finely dice your cabbage, lettuce and cucumber and add into a large bowl. 2. Add all your dressing ingredients into a blender. Start on a low speed to break down the ingredients, then slowly increase to blend until smooth. If needed, add an extra dash of olive oil. 3. Pour into the salad bowl and mix well to coat all the ingredients. Taste and add extra salt if needed. 4. Sprinkle hemp seeds on top and serve with tortilla chips. #vegan #plantbased #healthyrecipe #healthyfood #saladrecipe #salads #easyrecipe #health #vegansalad #plantbasedrecipe #greensalad #greengoddesssalad ♬ fishing for magikarp – demon gummies
We Also Love:
This Cold, Saucy Summer Salad:
@lelliessantiago RUN! Its soooooo good! #fyp #foryoupage #foryou #pov #blacktiktok #saladrecipe #saladsoftiktok ♬ original sound – lelliessantiago
This @thatsaladlady style Juneteenth Collard Greens Summer Salad:
@thatsaladlady #recipes #tips #food #salad #lunch #dinner #fyp #mealprep #cookingtiktok #foodtiktok #weightloss #juneteenth #healthy #cook #foryoupage #healthyliving ♬ Say So (Instrumental Version) [Originally Performed by Doja Cat] – Elliot Van Coup
And This Mama Lulu-Approved Summer Mango Salad:
@otakoyakisobaMama LuLu Cooks: Ensaladang Mangga (Filipino Mango Salad) INGREDIENTS 2 big unripe/semi-ripe green mangos 3 tbsp shrimp paste (avail. in Asian stores) 3 red/white onions 3 tomatoes lime juice 1 bunch of cilantro 2 salted eggs (avail. in Asian stores)♬ original sound – otakoyakisoba
How To Make Summer Salads More Fun?
There is a boatload of ways to zhuzh up your summer salads and give them that extra health cred:
- Incorporate Fresh Herbs
Yup. If you want to add more flavor and aroma to your TikTok summer salads, this is a must.
And the best part?
You can toss the whole leaf, micro herb like a pro or finely slice your herbs, then stir with some dressing. Our favorite fresh herbs for salads include thyme, tarragon, rosemary, parsley, mint, lemon balm, dill, cilantro, and basil.
- Fruits Are The Real Deal
Sweet or tart fruit gives your healthy summer salad a burst of flavor, color, and everything nice. For spring, strawberries and grapefruit work perfectly.
For summer, grilled or fresh fruits are fantastic. We’re talking watermelon, tomatoes, mangoes, pomegranates, pineapples, cucumbers, apples, and dried fruits. They create this delicious contrast of sweet and savory, which is to die for!
- Nuts + Roasted Seeds = Texture
Looking for the perfect salad topper? Forget cheese and baked tortilla chips. Seeds and salty/candied nuts are where it’s at.
Our go-to choices include walnuts, tamari seeds, sunflower seeds, quinoa, pistachios, pine nuts, pepitas, peanuts, chia seeds, and almonds.
P.S. You can always mix your favorite nuts and seeds, put them in a jar, and then scoop out a spoonful whenever you make a summer salad. Or buy a nuts/seeds mix like the Nature’s Eats Nuts for Energy Mega Trail Mix ($7).
- Seasoning Y’all
To jazz up your summer salad and turn it from blah to ta-da, it’s all about the seasoning symphony! A dash of salt and pepper and a splash of soy sauce can transform your salad into a mouthwatering summer sensation.
But why stop there?
Get adventurous with paprika, sprinkle some parmesan pizzazz, add a kick with harissa or curry powder, or crank up the heat with chili flakes.
And if you’re craving a tangy twist, a splash of vinegar, a drizzle of pomegranate molasses, or a squeeze of lemon juice can balance out those sweet summer flavors in a snap.
There’s no shortage of fresh, salad-ready snacks, veggies, and fruits for the extreme summer months. Can’t go a day without some greens? Go for the Green Goddess Salad.
Want to elevate your plain watermelon wedges? A refreshing and healthy summer watermelon salad for the win. Craving something sweet and savory? TikTok’s viral summer candy salad is just a click away. Whatever you decide, you’ll find that summer salads are always a welcome addition to your cookouts and summer dinner tables.
So, don’t just stick to one – try out a few and let us know your favorite in the comment section below.
