Eat Without › Without › Recipes without wheat

18 salads from the library, and we checked every ingredient in every one of them before it went on this list.

• 5 A Day Salad

  Ten ingredients, yellow squash, cauliflower, cucumber and broccoli among them. Not a trace of soy sauce, bulgur or pasta, the usual carriers of wheat in salads here.

  What goes in:

  • 4 cups fresh spinach
  • 4 cups romaine lettuce
  • 2 cups chopped green peppers (or red, yellow, or orange peppers)
  • 2 cups cherry tomatoes
  • 1 cup broccoli (chopped)
  • 1 cup cauliflower (chopped)
  • 1 cup yellow squash (sliced)
  • 1 cup cucumber (sliced)
  • 2 cups carrot (chopped)
  • 1 cup zucchini (sliced)
• Apple Salad with Sweet & Tangy Yogurt Dressing

  Leans on raisins, apple, vanilla and celery; six ingredients in all. It has none of the soy sauce, bulgur or pasta that carry wheat into other salads.

  Everything in it:

  • 1 cup diced apple
  • 1 teaspoon lemon juice
  • 1/2 cup diced celery
  • 1/2 cup grated carrots
  • 1/2 cup raisins
  • 1/2 cup yogurt, low-fat vanilla
• Avocado, Potato, and Grilled Chicken Salad

  Leans on cider vinegar, avocado, green onions and bell pepper; ten ingredients in all. Where other salads here use soy sauce, bulgur or pasta, this one has none of them.

  The full list:

  • 3 medium red potatoes
  • 1 ripe avocado
  • 1 teaspoon lemon juice
  • 4 green onions (chopped)
  • 1/2 medium red bell pepper (chopped)
  • 8 ounces frozen pre-cooked grilled chicken strips (about 8 strips) (thawed, cut into bite-size pieces)
  • 1 tablespoon olive oil
  • 1 tablespoon cider vinegar
  • 1/2 cup lemon non-fat yogurt
  • 1 teaspoon ground black pepper
• Carrot Raisin Salad

  Four ingredients, raisins, lemon, carrots and sugar among them. You will not find soy sauce, bulgur or pasta in it, though that is how wheat reaches other salads.

  Every line, as published:

  • 4 medium carrots, peeled and grated
  • 1/4 cup raisins
  • 2 teaspoons sugar
  • 1 lemon, juiced
• Confetti Slaw

  Leans on peanuts, green cabbage, raisins and orange juice; six ingredients in all. No soy sauce, bulgur or pasta, the foods that bring wheat into other salads here.

  What goes in:

  • 1/4 head of green cabbage
  • 2 carrots
  • 1/4 cup raisins
  • 1/4 cup peanuts
  • 1/2 cup low-fat vanilla yogurt
  • 1/16 cup orange juice (1 tablespoon)
• Crunchy Chicken Salad

  Eight ingredients, grapes, cucumber, apple and celery among them. It skips the soy sauce, bulgur or pasta other salads here get their wheat from.

  Everything in it:

  • 2 cups cooked chicken, chunked
  • 1/2 cup celery
  • 1/4 cup green pepper
  • 1/4 onion
  • 1/2 cucumber
  • 1/2 cup grapes, seedless
  • 1 small apple, diced (leave the peel on)
  • 1/4 cup yogurt, plain, low-fat
• Curtido Salvadoreño (Cabbage Salad)

  Puts cabbage, vinegar, oregano and red pepper flakes to work, out of ten ingredients. Not a trace of soy sauce, bulgur or pasta, the usual carriers of wheat in salads here.

  The full list:

  • 1 head of cabbage, chopped
  • 2 medium carrots, grated
  • 1 small onion, sliced
  • red pepper flakes (optional, 1/2 teaspoon)
  • 1/2 teaspoon oregano
  • 1 teaspoon olive oil
  • 1/2 teaspoon salt
  • 1 teaspoon brown sugar
  • 1/4 cup vinegar
  • 1/2 cup water
• Fruit & Feta Salad

  Puts pine nuts, arugula, cantaloupe and feta cheese to work, out of eleven ingredients. It has none of the soy sauce, bulgur or pasta that carry wheat into other salads.

  Every line, as published:

  • For the Vinaigrette:
  • 2 tablespoons balsamic vinegar
  • 1 1/2 tablespoons olive oil
  • 1 dash black pepper
  • For the Salad:
  • 2 cups watermelon chunks
  • 2 cups cantaloupe chunks
  • 1/4 cup medium red onion, thinly sliced
  • 6 cups fresh spinach or arugula
  • 1/2 cup reduced-fat feta cheese crumbles
  • 1/4 cup pine nuts
• Garden Orchard Salad

  Seven ingredients, dry-roasted peanuts, cauliflower, broccoli florets and green onion among them. Where other salads here use soy sauce, bulgur or pasta, this one has none of them.

  What goes in:

  • 1 1/2 cups broccoli florets (coarsely chopped)
  • 1/2 cup carrots (grated)
  • 1/2 cup cauliflower (coarsely chopped)
  • 1/2 cup apple (chopped, cored and diced, not peeled)
  • 1/4 cup green onion (sliced)
  • 1/2 cup nonfat vanilla yogurt
  • 1/4 cup unsalted, dry-roasted peanuts (chopped)
• Greek Salad with Chicken

  Puts black olives, feta cheese, cucumber and romaine lettuce to work, out of sixteen ingredients. You will not find soy sauce, bulgur or pasta in it, though that is how wheat reaches other salads.

  Everything in it:

  • For the dressing:
  • 1/2 cup Greek yogurt, fat-free
  • 2 teaspoons lemon juice
  • 2 teaspoons olive oil
  • 1 clove garlic
  • 1 teaspoon oregano
  • 1/4 teaspoon salt
  • 1/4 teaspoon pepper
  • For the salad:
  • 1 head romaine lettuce
  • 1/2 cup cherry tomatoes, cut in half
  • 1 cucumber, diced
  • 1/4 cup red onion, sliced
  • 1/4 cup black olives, cut in half
  • 1 cup cooked chicken breast, cubed
  • 1/4 cup feta cheese, crumbled
• Leaf Finger Salad

  Seven ingredients, sunflower seeds, beet, balsamic vinegar and cucumber among them. No soy sauce, bulgur or pasta, the foods that bring wheat into other salads here.

  The full list:

  • 4 iceberg lettuce leaves (large)
  • 1 cucumber (sliced)
  • 1 beet (shredded)
  • 1 carrot, medium (shredded)
  • 6 tablespoons sunflower seeds
  • 2 teaspoons olive oil
  • 2 teaspoons balsamic vinegar
• Pink Party Salad

  Puts beets, peas, vinegar and apple to work, out of nine ingredients. It skips the soy sauce, bulgur or pasta other salads here get their wheat from.

  Every line, as published:

  • 4 potatoes (washed and cut in half)
  • 3 cups beets, cooked (peeled and diced)
  • 1 cup peas, green, fresh or frozen
  • 3 eggs, hard boiled
  • 1 apple
  • 1 teaspoon lemon juice
  • 2 tablespoons olive oil
  • 3 tablespoons vinegar
  • 1 tablespoon sugar
• Quick and Easy Baked Potato Salad

  Leans on chives, bacon, cheddar cheese and parsley; nine ingredients in all. Not a trace of soy sauce, bulgur or pasta, the usual carriers of wheat in salads here.

  What goes in:

  • 1 1/2 pounds red potatoes
  • 1 cup non-fat plain yogurt
  • 1/3 cup minced onion
  • 1/2 cup shredded, reduced-fat cheddar cheese
  • 4 tablespoons snipped fresh chives
  • 3 tablespoons real bacon bits or pieces
  • 1/4 teaspoon salt
  • freshly ground pepper to taste
  • chopped fresh parsley (optional)
• Splendid Fruit Salad

  Builds on banana, apples, orange juice and vanilla, in a list of five ingredients. It has none of the soy sauce, bulgur or pasta that carry wheat into other salads.

  Everything in it:

  • 2 apples, medium (chopped)
  • 1 banana (chopped)
  • 3/4 container yogurt, low-fat vanilla (6 ounces)
  • 1/4 teaspoon cinnamon
  • 1/16 cup orange juice (1 tablespoon)
• Sweet Potato Harvest Salad

  Puts pomegranate seeds, pumpkin seeds, apple cider vinegar and sweet potatoes to work, out of eight ingredients. Where other salads here use soy sauce, bulgur or pasta, this one has none of them.

  The full list:

  • 4 cups sweet potatoes, diced (about 2-3 sweet potatoes)
  • 1 cup red apple, diced
  • 1/4 cup pomegranate seeds
  • 4 tablespoons unsalted pumpkin seeds (pepitas)
  • 1 tablespoon apple cider vinegar
  • 2 1/2 teaspoons extra virgin olive oil
  • 1/4 teaspoon salt
  • 1/8 teaspoon black pepper
• The Perfect "Pear" and Brussels Sprout Salad

  Ten ingredients, brussels sprouts, almonds, pear and dried cranberries among them. You will not find soy sauce, bulgur or pasta in it, though that is how wheat reaches other salads.

  Every line, as published:

  • 3 cups shredded Brussels sprouts
  • 1 large pear, diced (approx. 1 1/2 cup)
  • 1/3 cup dried cranberries
  • 1/4 cup sliced almonds
  • 1 1/2 tablespoons extra virgin olive oil
  • 1/4 teaspoon salt
  • 1/4 teaspoon garlic powder
  • 1/4 teaspoon dried thyme
  • 1/8 teaspoon nutmeg
  • 1/8 teaspoon black pepper
• Waldorf Salad

  Puts walnuts, raisins, apples and celery to work, out of seven ingredients. No soy sauce, bulgur or pasta, the foods that bring wheat into other salads here.

  What goes in:

  • 1/4 cup walnuts, chopped
  • 2 medium apples, cored and diced
  • 1 cup celery, diced
  • 1/2 cup raisins
  • 1/4 cup fat-free plain yogurt
  • 1/2 teaspoon sugar
  • 1 teaspoon lemon juice
• Yogurt Fruit Salad

  Five ingredients, banana, apples, orange juice and vanilla among them. It skips the soy sauce, bulgur or pasta other salads here get their wheat from.

  Everything in it:

  • 3/4 cup (6 ounces) low-fat vanilla yogurt
  • 1/4 teaspoon cinnamon
  • 1/16 cup (1 Tablespoon) orange juice
  • 2 medium apples, chopped
  • 1 banana, chopped

Every recipe verified without wheat →

Browse every ingredient you can filter by →

How we check →