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    Home » Recipes » Soups/Salads

    Cantaloupe Summer Salad

    June 21, 2016 By Monika Last Updated July 16, 2024 13 Comments

    Jump to Recipe

    This cantaloupe salad features a mixture of sweet and savoury ingredients and comes with a refreshing lime and mint dressing. Perfect for a summer BBQ and ready in minutes. 

    See also strawberry and spinach salad.

    Top down view of cantaloupe salad with spinach and avocado on white oval plate with spoon.

    This cantaloupe salad is a colourful summer dish, easy to make and perfect for entertaining.

    The cantaloupe, also known in various parts of the world as rockmelon, sweet melon or spanspek has a mild, sweet, delicious flavour, which makes it easy to pair with a wide range of ingredients both sweet and savoury, including fruit as well as vegetables. Cantaloupe is also packed with nutrients, high in vitamins and minerals.

    This easy salad with cantaloupe contains creamy avocado and a handful of fresh blueberries for a truly summery feel. I served it on a bed of spinach with freshly chopped mint leaves and chives and an easy lime dressing.

    How to prepare the cantaloupe

    I used a melon baller to prepare the cantaloupe (as well as the avocado). The melon baller is very easy to use and there is no need to peel the ingredients so the salad comes together very quickly. Simply cut the cantaloupe and avocado in half, remove the seeds and scoop out the pulp.

    That said it's absolutely fine to slice or chop the ingredients into chunks if you prefer.  

    Halved cantaloupe with melon baller on white plate.

    Cantaloupe salad ingredients and substitutions

    • Cantaloupe: use either European or North American variety.
    • Spinach: you can use arugula/rocket or Boston lettuce instead if preferred.
    • Avocado: fresh cucumber is a good alternative.
    • Blueberries: you can use dried sweetened cranberries instead.
    • Fresh herbs: I used chives and mint, but cilantro/coriander will also work.
    • Vegetable oil: you can use another neutral tasting oil, such as grapeseed.
    • Lime: use both the juice and zest.
    • Honey: use maple syrup instead.
    • Salt and pepper: bring all the flavours together.
    Cantaloupe salad ingredients in individual dishes.
    Cantaloupe salad ingredients.

    What vegetables pair well with cantaloupe

    Cantaloupe pairs well with the following vegetables (which you can also use in this salad):

    • Cucumber
    • Cherry tomatoes
    • Red pepper
    • Red onion

    Assembling salad with cantaloupe

    1.Make dressing: Combine the lime juice and zest with the oil and honey. Add some chili flakes for added heat and vinegar for more acidity (as an option). Set aside.

    2. Assemble salad: Scatter the spinach over a large plate/shallow bowl. Arrange the cantaloupe, avocado and blueberries over the top. Garnish with the chopped herbs, pour over the dressing, season to taste and serve.

    Serving suggestions

    This simple cantaloupe salad is delicious with my easy lime dressing, but you can also serve it with blueberry vinaigrette or redcurrant sauce. Delicious on its own or with crusty bread, grilled chicken or sausages.

    Optional ingredients

    • Feta or goat's cheese for added savouriness (see also beet salad with feta).
    • Garlic: add to the dressing.
    • Pancetta.
    • Roasted cashews.
    Side view of cantaloupe, spinach, blueberry and avocado salad on white plate.

    Top tips

    • You can slice or chop the cantaloupe and avocado, alternatively use a melon baller.
    • I recommend using baby spinach as it's tastier and a little sweeter than regular spinach.
    • This cantaloupe salad is especially delicious with pink himalayan salt which tastes a little sweet.
    • You can prepare the dressing in advance, cover and refrigerate overnight.
    • Best served immediately.

    More salads with fruit to try next

    • Chickpea Avocado Grapefruit Salad
    • Quinoa Roasted Fruit Salad
    • Vegetarian Pomelo Salad
    • Blueberry Salad with Zucchini
    • Mango Avocado Salsa

    See also these other easy salad recipes!

    Recipe

    Top down view of cantaloupe salad with spinach and avocado on white oval plate with spoon.

    Cantaloupe Summer Salad

    This cantaloupe salad features a mixture of sweet and savoury ingredients and comes with a refreshing lime and mint dressing.
    No ratings yet
    Print Pin Rate
    Course: Salad
    Cuisine: gluten free
    Prep Time: 10 minutes minutes
    Total Time: 10 minutes minutes
    Servings: 4 servings
    Calories: 196kcal
    Author: Monika Dabrowski

    Ingredients

    • 1 cantaloupe deseeded                
    • 1 avocado                                                               deseeded
    • 3 tablespoons blueberries
    • 2 handfuls spinach roughly chopped
    • Fine sea salt and pepper to taste
    • 2 tablespoons chives finely chopped
    • 1 tablespoon mint leaves finely chopped

    For the dressing

    • 2½ tablespoons lime juice plus zest of 1 lime
    • 2-3 tablespoons vegetable oil
    • 1 teaspoon honey
    • ¼ teaspoon red chili flakes optional
    • 1 teaspoon white wine vinegar optional

    Instructions

    • Make dressing: Combine the lime juice and zest with the oil and honey. Add some chili flakes for added heat and vinegar for more acidity (as an option). Set aside.
    • Assemble salad: Scatter the spinach over a large plate/shallow bowl. Arrange the cantaloupe, avocado and blueberries over the top. 
    • Garnish and serve: Garnish with the chopped herbs, pour over the dressing, season to taste and serve.

    Notes

    • You can slice or chop the cantaloupe and avocado, alternatively use a melon baller.
    • I recommend using baby spinach as it's tastier and a little sweeter than regular spinach.
    • This salad is especially delicious with pink himalayan salt.
    • Serve with a simple lime and mint dressing (as per recipe) or blueberry vinaigrette.
    • Best served immediately. 

    Nutrition

    Serving: 1serving | Calories: 196kcal | Carbohydrates: 18g | Protein: 2g | Fat: 14g | Saturated Fat: 7g | Sodium: 27mg | Potassium: 637mg | Fiber: 5g | Sugar: 12g | Vitamin A: 4847IU | Vitamin C: 60mg | Calcium: 25mg | Iron: 1mg

    *Nutritional information is automatically generated and should be considered as an estimate.

    **A note about baking: If using a fan-assisted oven refer to your appliance's instructions and adjust the temperature accordingly.

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    If you make this cantaloupe salad recipe I'd love to know how it turns out for you. Let me know in the comments below, thanks!

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    1. Honest Mum says

      June 24, 2016 at 6:28 pm

      So healthy and vibrant, what stunning photos!

      Reply
      • [email protected] says

        June 24, 2016 at 8:04 pm

        I am always glad to know somebody liked my photos as it's not exactly my forte, thanks!

        Reply
    2. kirsty Hijacked by Twins says

      June 24, 2016 at 10:55 am

      This sounds so good and perfect for summer. The kids would love this as well as the adults! I love the addition of avocado. Thank you for sharing with #CookBlogShare x

      Reply
      • [email protected] says

        June 24, 2016 at 1:04 pm

        Thanks Kirsty! My kids certainly enjoyed helping to make it and eat it:)

        Reply
    3. Corina says

      June 22, 2016 at 3:41 pm

      What a lovely mixture of fruit and vegetables in this salad and a of course a great way to test out a new melon baller! It would be great for a summer garden party.

      Reply
      • [email protected] says

        June 22, 2016 at 4:56 pm

        Thanks Corina! I am actually going to a party in a few days so I'll be using my melon baller again, lets hope it doesn't rain so we can enjoy the food in the garden:)

        Reply
    4. familyfriendsfoodblog says

      June 22, 2016 at 1:12 pm

      I love this!! Such a great idea. I use my melon baller a lot but mostly for hollowing out veggies like courgettes and aubergines prior to stuffing. Must add this salad to the list 🙂
      #cookblogshare

      Reply
      • [email protected] says

        June 22, 2016 at 1:29 pm

        Thanks! I just bought my melon baller and have only used it for this salad, I am glad to find out it is so versatile:)

        Reply
    5. Angela / Only Crumbs Remain says

      June 22, 2016 at 8:30 am

      This looks so refreshing and fun with the ball shaped pieces. Perfect now that the summer months have arrive. #CookBlogShare
      Angela x

      Reply
      • [email protected] says

        June 22, 2016 at 8:48 am

        Thanks Angela, I love my new melon baller, I'll be using it a lot this summer:)

        Reply
    6. healthyindiankitchen says

      June 22, 2016 at 2:53 am

      I am sure this will be my favorite pick of the month! This is an amazing salad for summers 🙂

      Reply
      • [email protected] says

        June 22, 2016 at 6:17 am

        Thanks so much:)

        Reply

    Hi, I am Monika, welcome to Everyday Healthy Recipes! This blog is all about simple recipes with a healthy twist, old classics with a modern take, and an occasional Polish dish thrown into the mix - all easy to make and delicious, perfect for everyday cooking.

    Find out more about me →

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