Skip to Content

Light and Tasty Rainbow Fruit Salad Recipe

Light and Tasty Rainbow Fruit Salad in a bowl.

This salad serves up a healthy portion of berries. Both blueberries and strawberries are so much more than just sweet balls of fresh tasting summer fruit. These two berries are nutritional powerhouses.

Light and Tasty Rainbow Fruit Salad in a bowl.

Light and Tasty Rainbow Fruit Salad

April Freeman
When things start heating up in the summer, your appetite can vanish, especially if you spend a lot of time outdoors. That is why having delicious, cool, nutritious, and refreshing snacks on hand can help you stay hydrated, keep your blood sugar level, and stay cool from the inside out. Our recipe for Light and Tasty Rainbow Fruit Salad is exactly the kind of food that you need to have on hand for hot summer days. You can go into the house and reach for this delicious, light, and cooling fruit salad that features mostly natural sugars and the wholesome goodness of Greek yogurt.
Prep Time 10 mins
Chill Time 2 hrs
Total Time 2 hrs 10 mins
Cuisine American
Servings 8 Large Servings


  • Mixing bowl
  • Large Spoon
  • Refrigerator
  • Plastic Wrap



  • 1 cup fresh blueberries
  • 1 ½ cups sliced fresh strawberries
  • 1 15 ounce can of pineapple chunks or tidbits
  • 1 15 ounce can of mandarin oranges
  • 1 ½ cups seedless grapes, green or red
  • 1 six to eight ounce cup of plain Greek yogurt
  • 2 tsp granulated sugar


  • Spoon the sugar into the yogurt and stir it to combine it. Set this aside.
    A cup of plain nonfat yogurt.
  • Open the cans of pineapple and mandarin oranges and drain them of the juices. Set them aside.
  • Next, in a large mixing bowl, add the blueberries, strawberries, grapes, pineapple pieces, and mandarin oranges.
    Pineapple tidbits, canned orange and seedless grapes in a bowl.
  • Stir these together with a large spoon, working gently so that you do not crush the mandarin oranges or the blueberries.
  • Add the yogurt and sugar mixture to the bowl. Gently toss the fruit in the bowl, turning it so that it is all coated in the yogurt mixture.
    Fruits, berries and yogurt mixture.
  • Cover the bowl with plastic wrap or a lid and put it in the refrigerator.
  • Chill the fruit for about two hours before serving. Spoon the fruit salad into bowls and enjoy. Store the salad covered in the refrigerator for up to three days.
    Light and Tasty Rainbow Fruit Salad in a bowl.


Blueberries are packed with cancer-fighting antioxidants. They also have high levels of Vitamin C and potassium, two nutrients that most people need more of. These tasty balls of summer sunshine can help lower your risk of heart disease as well as fight cancer. They behave as anti-inflammatories in the body, helping to fight infection and other health problems.
Strawberries are packed with antioxidants called polyphenols, which scientists and doctors associate with lower blood pressure and other cardiovascular health improvements. These berries keep your veins and arteries flexible and promote good circulation. Strawberries are full of fiber and they are sodium free, fat free, and cholesterol free, making them a healthy, nutritious snack for people of all ages.
The next thing on the list for this recipe is grapes. Grapes have nutrients that may help prevent cancer, eye problems, and cardiovascular issues in the human body. They are good sources of potassium, Vitamin C, and Vitamin K. These fruits also contain plenty of water, making them a good snack when the weather gets hot and you need help staying hydrated.
Mandarin oranges are in the same family as tangerines, and they provide large amounts of beta carotene, the compound that gives certain fruits and veggies their bright orange color. Beta carotene is an antioxidant that can lower your risk of developing certain kinds of cancer. Mandarin oranges have more beta carotene than regular oranges. The human body changes beta carotene into Vitamin A, a Vitamin that can improve your immune system and give you good vision.
Pineapple is rich in Vitamin C, a vitamin that helps improve the immune system and promotes healing. It is also low in calories and has no fat. The powerful sweetness of pineapple can satiate your sweet tooth without going overboard on man-made sweeteners. Many people turn to pineapple instead of sugary sweets when they are trying to lose weight. Pineapple also has high fiber levels, which can help you stay satisfied and control your blood sugar levels.
Greek yogurt is the main component of the dressing for our Light and Tasty Rainbow Fruit Salad. Greek yogurt is an excellent source of calcium, a mineral that helps improve bone health and dental health. It also has a high protein level, which can help you stay satisfied longer between meals. Greek yogurt has probiotics in it, which are tiny organisms that help keep a healthy balance of bacteria in the gut.
Our fruit salad recipe does not include a pile of sugary, fattening sweeteners. Only two teaspoons of granulated sugar is used to add a touch of sweetness to offset the sometimes tart berries and yogurt. If you wanted to substitute honey or maple syrup, that would work as well. If you cannot find plain Greek yogurt in the stores, you can use a fruit flavored yogurt instead. However, if you do this, you should omit the extra sweetener, since these yogurts generally have added sugar already.
As you can see, this recipe for Light and Tasty Rainbow Fruit Salad has so many good things in it, that you will not mind the kids pulling the bowl out of the refrigerator for a snack when they get hungry.
Keyword Fruit Salad Recipe, Light and Tasty Rainbow Fruit Salad, Light and Tasty Rainbow Fruit Salad Recipe, Rainbow Fruit Salad

All Recipes | Breakfast | Dinner (Mains) | Dessert | Side Dishes | Soups | Appetizers | Salads | Snacks | Beverages | Breads