Tomato & Watermelon Heirloom Salad with Sprouts & Lime

Written by Dietitian & Mom: Elis Halenko

Here’s a juicy, refreshing salad that’s hydrating, high in antioxidants, and absolutely gorgeous on the table

There’s something magical about the combination of watermelon and tomatoes. Both are peak-season stars, naturally sweet, hydrating, and bursting with summer energy. This salad blends juicy heirloom tomatoes, crisp watermelon, and zesty lime, finished with microgreens or sprouts for that earthy crunch and nourishing finish.

It’s a total showstopper for your next BBQ, but also simple enough to make for a light lunch or easy side dish. Best part? It’s diabetes-friendly, loaded with fiber, antioxidants, and gut-loving hydration.

Why You’ll Love This Salad:

Naturally gluten-free, dairy-free, and vegan
Loaded with vitamin C, lycopene, and hydration
Comes together in 10 minutes
Elegant enough for entertaining, but easy enough for everyday

Light, fresh, and blood-sugar-friendly especially when paired with protein

Ingredients (Serves 4)

2 cups seedless watermelon, cubed or cut into triangles
2–3 large heirloom tomatoes, sliced or chopped
1 cup cherry tomatoes, halved (use a mix of yellow, orange, and red if possible)
1/2 cup microgreens or sprouts (sunflower, pea shoots, or radish work beautifully)
Zest and juice of 1 lime
1–2 tbsp extra virgin olive oil
Salt and pepper to taste
Optional toppings: crumbled feta, chopped mint, or basil leaves

Instructions:

1. Prep Your Produce

Wash and pat dry the tomatoes, watermelon, and sprouts. Cut the heirloom tomatoes into thick slices or wedges. Cube or triangle the watermelon. Halve the cherry tomatoes.

2. Build the Base

On a large serving platter or shallow bowl, layer the watermelon and tomato slices. Tuck the cherry tomatoes in between.

3. Season and Dress

Sprinkle with salt and pepper. Drizzle with lime juice, zest, and a generous swirl of olive oil.

4. Top with Fresh Greens

Add your sprouts or microgreens right before serving. Garnish with optional herbs or feta if using.

5. Serve Immediately

This salad is best enjoyed fresh, while the watermelon and tomatoes are juicy and the greens are crisp.

Dietitian Notes:

Watermelon and tomatoes are both rich in lycopene, a powerful antioxidant that supports heart health and reduces inflammation. Paired with healthy fats from olive oil and digestive-friendly microgreens, this salad is more than beautiful—it’s functional.

💡 Pro tip: To keep blood sugars stable, serve this with a side of protein like: