When summer temperatures climb, few ingredients are as refreshing as sweet, juicy melon. In this salad from Ye Olde College Inn, sweet cantaloupe and watermelon provide the perfect backdrop for delicate lump crabmeat, tangy goat cheese and a simple balsamic dressing. Every bite delivers a contrast of flavors and textures that feels distinctly Gulf Coast-inspired.
Whether served as a starter for a dinner party or enjoyed as a light lunch on a warm afternoon, this colorful salad comes together in minutes and showcases some of summer’s freshest ingredients. Best of all, it’s a nutritious option packed with protein and naturally sweet fruit.
Summer Melon Salad (Makes 4 servings)
- ½ cantaloupe, cut into 4 slices
- 2 cups watermelon, cut into 2-inch cubes
- Pinch of sea salt
- Pinch of freshly ground black pepper
- 8 ounces lump crabmeat
- 4 tablespoons goat cheese, crumbled
- 2 tablespoons balsamic vinegar
- 4 teaspoons extra virgin olive oil
On serving plates, divide cantaloupe slices and cubed watermelon. Sprinkle with salt and pepper. Top each serving with 2 ounces of crabmeat and 1 tablespoon of goat cheese. Drizzle with balsamic vinegar and oil. Serve chilled.
PER SERVING: 160 calories, 7 grams fat, 2 grams saturated fat, 260 mg sodium, 13 grams carbohydrate (12 grams net carbs), 1 gram fiber, 11 grams sugar (0 added sugar), 12 grams protein. Gluten-free.
Simple Substitutions
This recipe highlights how small tweaks can have a big nutritional impact. To align with Eat Fit nutritional standards, Ye Olde College Inn swapped the feta cheese in its original recipe for goat cheese, reducing the sodium content by about 75% ounce for ounce. It’s a simple reminder that healthy eating doesn’t have to mean major changes. Thoughtful substitutions give us a bigger punch of nutrition while also preserving the flavors that make a dish memorable.
Find this recipe and more in “The Eat Fit Cookbook,” available for purchase at local retailers or online at . Be sure to use promo code ADVOCATE at checkout for 10% off.
Molly Kimball, RD, CSSD, is a registered dietitian with Ochsner Health and founder of Ochsner’s Eat Fit nonprofit initiative. For more wellness content, tune in to Molly’s podcast, FUELED Wellness + Nutrition, and follow @MollykimballRD and @EatFitOchsner on social media. Email nutrition@ochsner.org to connect with Molly or schedule a consult with her team.