Four Salads That Fill You Up Without Weighing You Down

A salad that doesn't fill you up isn't dinner — it's a side dish in denial. These four go further: spelt with shrimp, a classic Italian rice salad with tuna and ham, a chickpea and tuna combination that comes together in ten minutes, and a shrimp and arugula bowl with a mustard citronette. Protein, grains, and vegetables in one bowl, no stove required for most of them.

Spelt and Shrimp Salad pairs pearled farro with tender shrimp for a light summer main that still feels hearty. Lime juice and peel bring a bright citrusy note that keeps each bite refreshing. Pumpkin seeds, green beans, and yellow cherry tomatoes add crunch and color, making this an easy choice for a warm evening when you want something satisfying but not heavy.

Pro tip: you can toss the lime peel and juice with the shrimp while they’re still warm to help them soak up more of that citrusy aroma.

Rice salad is a classic Italian summer staple, built on Arborio rice and meant to be served chilled. Tuna in oil, scamorza cheese, and prosciutto cotto turn it into a protein-rich main, while peas, peppers, tomatoes, and black olives add color and freshness. Since it’s meant to be prepared in advance and served cold, it travels well for picnics, potlucks, or desk lunches that still feel like a real meal.

Pro tip: you can dress the cooked rice with a little extra-virgin olive oil while it cools so the grains stay separate and nicely coated once you mix everything together.

Chickpea and Tuna Salad comes together quickly with just a handful of Mediterranean pantry ingredients. Precooked chickpeas and tuna in water supply plenty of protein, while cherry tomatoes and basil add juiciness and a fresh herbal note. It’s an easy option for days when you don’t feel like turning on the stove but still want something balanced and satisfying.

Pro tip: you can rinse and drain the precooked chickpeas under cold water before mixing to keep the salad light and give the legumes a cleaner taste.

Chickpea, Shrimp and Arugula Salad layers shrimp and precooked chickpeas with peppery arugula for a light, balanced plate. A mustard citronette gives a fresh citrusy touch, while paprika, garlic, and pine nuts add depth and subtle richness. It’s especially nice when you want something protein-forward that still feels crisp and green on a hot night.

Pro tip: you can toast the pine nuts briefly in a dry pan before adding them to bring out their nuttiness and a gentle crunch against the tender chickpeas and shrimp.

The chickpea and tuna salad is the one to make when the fridge is nearly empty — pantry staples, no stove, genuinely satisfying. The spelt with shrimp is the most elegant and the one worth making when you want dinner to feel special. All four travel well, which makes them just as good for a desk lunch the next day as for dinner tonight.