Get your greens in x5 with this quick and easy lunchbox-winning salad. Avocado, cucumber, spring mix, romaine lettuce, and pepitas come together to make a deliciously refreshing and nutritious lunch. Amp up the flavor with a drizzle of French dressing.
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Nutritionally, it has carbs, protein, fat, and fiber as well as iron, potassium, calcium, and vitamins A and C. It's been so refreshing to eat this for lunch with the summer heat we're already having here in Houston.
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🧄 Ingredient notes
- Spring mix - We prefer the organic spring mix from Aldi. It keeps well with a paper towel lining the top to catch condensation and keep the greens dry. But, mostly because the mix of greens in their blend have a mild flavor.
- Cucumber - I'd recommend using English cucumbers or mini cucumbers. If you use standard cucumbers, be sure to peel them first.
- Pepitas - The salted, roasted pepitas from Aldi are what I used in this salad. The added crunch really makes this salad more satisfying to me. Plus, they are high in iron, which I need more of!
- French dressing - Busy weeks call for store-bought salad dressings. French or Catalina-style dressings are favorites of mine, if I can't make homemade. I've included a recipe for homemade creamy vegan, oil-free French dressing, as well! I tested several oil alternatives in making French dressing (aquafaba, thickened water) and neither did the trick. The oil-free mayo was the best option, although it does make it a pink, rather than bright red dressing like the store-bought version in the photos.
📋 Substitutions and variations
Here are some suitable substitutions for the ingredients in this recipe:
- Spring mix or romaine lettuce - use other greens or lettuces you prefer
- Pepitas - use other nuts or seeds, such as sunflower seed kernels, pecans, walnuts, almonds or pistachios. For larger nuts, chop them first.
- Store-bought French dressing - Feel free to use the homemade oil-free dressing I provided in the recipe card. I used store-bought French dressing for the photos of this salad and it's excellent for busy week! Some other good oil-free dressing options from my website to use instead are:
- WFPBNO - make this whole food plant-based no oil by making the creamy French oil-free dressing I provide in the recipe card. Be sure to use an oil-free mayo recipe, such as this one on my blog.
- SOS-free - make this SOS-free by using an SOS-free dressing
Switch things up with these variation ideas!
- Higher fiber & extra carbs - add cooked chickpeas, black beans, corn, rice, pasta, or potatoes to make it more starchy and satisfying
- Higher protein - to increase the protein, add extra pepitas, tofu, tempeh, cooked soy curls, chickpeas, black beans, or whole grains to the salad
- More color - We all love green, but for a pop of color, mix in some cherry tomatoes, blueberries, purple cabbage, purple onion, red bell pepper or carrot!
🔪 Instructions
Here's how to make this super easy 5x Super Green Salad step-by-step!
Add spring mix and romaine lettuce to a bowl (if eating right away) or a container with a lid (if packing to go).
Add sliced cucumber.
Add avocado.
Add pepitas.
To make the homemade dressing, combine mayo (or oil), ketchup, agave, vinegar, sea salt, and onion powder in a small jar or bowl. Whisk until well combined.
When ready to serve, drizzle on creamy French dressing (or store-bought dressing of your choice). Toss and enjoy!
Don't make the mistake I did: The first day I made this, I didn't tear the spring mix into smaller pieces first. So, when I was eating the salad, the bites were a bit... unwieldy. So, be sure to tear the lettuce and spring mix into bite-sized pieces.
🥡 Make ahead and storage tips
Store the dressing separately from the salad in the fridge, and toss together when ready to eat. Good for 2 days.
PS. This short storage timeframe is really all because of the avocado so if you store that separately you could prep these salads for 4-5 days ahead of time.
🚦 Calorie density score
🟡 Even though it's a salad, this recipe gets a yellow light on the calorie density chart. Some of the ingredients (the avocado, pepitas and likely the French dressing) are higher than 600 calories per pound, so eating richer meals like this regularly may prevent you from losing body fat or may even cause you to gain weight. Learn more about calorie density from Jeff Novick, MS, RDN.
Get your own printable calorie density chart for your refrigerator and free ebook explaining calorie density in simple terms.
💜 More recipes you'll love
If you love this recipe, check out these plant-based salad recipes!
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📖 Recipe
Avocado Cucumber Pepita Salad with Creamy French Dressing
Ingredients
- 3 cups spring mix torn
- 1 cup romaine lettuce chopped
- 1 cup cucumber sliced
- ½ avocado cubed
- 2 tablespoons pepitas
Creamy French Dressing (vegan, oil-free)
- 1 tablespoon vegan, oil-free mayo or olive oil
- 1 tablespoon ketchup
- 1 tablespoon light agave nectar or other sweetener
- 1 teaspoon white vinegar
- ⅛ teaspoon sea salt
- pinch onion powder
Instructions
- Add spring mix, romaine lettuce, cucumber, avocado and pepitas to a bowl (if eating right away) or a container with a lid (if packing to go).3 cups spring mix, 1 cup romaine lettuce, 1 cup cucumber, ½ avocado, 2 tablespoons pepitas
- To make the dressing, combine mayo (or oil), ketchup, agave, vinegar, sea salt and onion powder in a small jar or bowl. Whisk until well combined.1 tablespoon vegan, oil-free mayo, 1 tablespoon ketchup, 1 tablespoon light agave nectar, 1 teaspoon white vinegar, ⅛ teaspoon sea salt, pinch onion powder
- When ready to serve, drizzle on creamy French dressing (or store-bought dressing of your choice). Toss and enjoy!
Diane says
I liked the pepitas with it, but I think I would like a different dressing then French. Maybea vinagrette?
Lillian Hughes says
Quick and easy to put together. I would try replacing half the avocado with sliced kiwiw fruit to both reduce the calories and brighten up the flavors.
Jennifer Moore says
This was yummy and easy to make. It's a great summer salad and perfect for those hot days when you don't want to heat up the kitchen.