Make healthy salads a part of your regular diet. Colorful produce, whole grains and light dressings help cut calories, sugars and unhealthy fats from your favorite leafy greens.
42 Healthy Salads to Toss Together for Dinner
Updated on Nov. 19, 2024
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Salmon Salad
Total Time: 25 minutesMain Ingredients: Salmon, feta, spring mix salad greens, cucumber
Level: Intermediate
When grilling, we like to use skin-on salmon fillets. Cooking the fillet skin-side down allows the skin to protect the delicate flesh from direct heat. Some types of salmon are pricier than others; pick one that fits your budget.
“My son David always ordered the salmon sandwich at a local pub. In trying to replicate it, he came up with this salad. It’s the only recipe he’s ever made, and our entire family thinks it’s superb.” —Recipe contributor Susan Griffiths, Mount Pleasant, South Carolina
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Garden Chickpea Salad
Total Time: 25 minutesMain Ingredients: Chickpeas, carrot, zucchini, radishes, spring mix salad greens
Level: Intermediate
Mandoline slicers can be intimidating, but they make quick work of the julienning and thin slicing needed in this recipe. Whichever mandoline model you use, be sure to use the safety guards or cut-resistant gloves to avoid slicing your fingers!
“Looking for something different on a hot summer’s day? This refreshing salad makes a terrific cold side dish or even an entree.” —Recipe contributor Sally Sibthorpe, Shelby Township, Michigan
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Kale Slaw Spring Salad
Total Time: 25 minutesMain Ingredients: Kale, romaine, coleslaw mix, fennel bulb
Level: Intermediate
Delicately licorice-flavored fennel bulbs are available year round but are at their best from the fall to spring. All parts of fennel can be used—the bulbs are vegetables, the fronds are herbs, and the seeds are spices. You can even use the pollen from its flowers.
“My parents and in-laws are retired and like to spend winters in Florida. This tangy spring salad brings the snowbirds back for our Easter celebration!” —Recipe contributor Jennifer Gilbert, Brighton, Michigan
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Winter Beet Salad
Total Time: 1 hour, 20 minutes + coolingMain Ingredients: Beets, oranges, fennel bulb, hazelnuts, mixed salad greens
Level: Intermediate
We like to take advantage of fruit and vegetables that peak in the winter like beets, oranges and fennel. Roasting beets brings out their natural sweetness. Use golden beets if you want to avoid red stains on the rest of your salad.
“To save a little time, you can use packaged salad greens in this recipe. The simple dressing is easy to assemble.” —Taste of Home Test Kitchen
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Turkey and Apple Arugula Salad
Total Time: 20 minutesMain Ingredients: Turkey, apple, grapes, pomegranate seeds, arugula
Level: Easy
Breathe new life into your leftover turkey with warm curry seasoning in this fruit-speckled arugula salad. The orange vinaigrette is light and refreshing, using natural sugars rather than added sugars to sweeten the dish.
“Try turkey anytime and not just at the holidays. Enjoy its flavor year-round in this refreshing salad with fresh fruit and salad greens.” —Recipe contributor Nancy Heishman, Las Vegas, Nevada
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Chicken Taco Salad
Total Time: 3 hours, 10 minutesMain Ingredients: Chicken breast, chili powder, ground cumin, ground chipotle pepper, romaine
Level: Intermediate
Let your slow cooker do all the heavy lifting in this chicken taco salad bowl. Pat the chicken with a taco seasoning blend, throw it in the slow cooker with some chicken broth, and go relax for about three hours before dinner.
“We use this super duper chicken across several meals, including it in tacos, sandwiches, omelets and enchiladas. My little guys love helping measure seasonings.” —Recipe contributor Karie Houghton, Lynnwood, Washington
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Easy Seafood Salad
Total Time: 15 minutesMain Ingredients: Shrimp, crabmeat, lettuce, orange, lemon, lime
Level: Easy
This recipe calls for precooked shrimp to make it quick and easy. Freshly cooked shrimp—whether steamed, boiled, baked, broiled, grilled or sauteed—will kick it up a notch.
“This super simple, deceptively delicious recipe was inspired by a seafood salad I had in the Bahamas that featured conch. I substituted crab and shrimp for the conch and like it even more!” —Recipe contributor Cindy Heyd, Edmond, Oklahoma
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Three-Green Salad
Total Time: 15 minutes + chillingMain Ingredients: Iceberg lettuce, spinach, red wine vinegar, olive oil
Level: Easy
The homemade Italian dressing can be used immediately, but letting it rest for 30 minutes will allow the flavors to develop. If stored in the fridge, let it sit at room temperature for a little while so the olive oil can return to its liquid state.
“This bright, beautiful vegetable salad is a fine addition to any celebration—and it’s good for you, too. The homemade Italian dressing can’t be beat.” —Recipe contributor Gina Squires, Salem, Oregon
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Chicken Fajita Salad
Total Time: 30 minutes + marinatingMain Ingredients: Chicken breasts, sweet red pepper, tomatoes, avocado, lettuce
Level: Intermediate
Forget the flour tortillas typically served with fajitas and make a fajita salad bowl instead. Our lime-based marinade does double duty as a stir-fry sauce. Make extra if you’d like to use some as a dressing.
“This recipe came from Texas, which is famous for its Tex-Mex food. I love to cook, even though it’s just for me and my husband now. I invite our grown kids over a lot, and they just love this recipe. I’m happy to share it!” —Recipe contributor Lois Proudfit, Eugene, Oregon
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Nectarine Chicken Salad
Total Time: 15 minutesMain Ingredients: Nectarines, chicken breast, mixed salad greens, lime juice
Level: Easy
Make this salad in the summer when nectarines are at peak ripeness. Eat al fresco for the best experience.
“When guests are coming for lunch or dinner in the warm summer months, I like to serve this attractive, colorful salad. The dressing is refreshingly tart. A neighbor shared the recipe years ago and I’ve passed it on many times.” —Recipe contributor Cathy Ross, Van Nuys, California
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Spicy Pork Tenderloin Salad
Total Time: 55 minutesMain Ingredients: Pork tenderloin, chili powder, hot pepper sauce, curry powder, baby spinach
Level: Intermediate
“Spicy” in this recipe refers to both hot-spicy and flavor-spicy. For heat, we include chili powder, pepper and hot pepper sauce. For flavor, we’re using cumin, cinnamon and curry powder. Temper the spices to your palate as you like.
“A friend served this flavorful salad at a luncheon, and I adjusted it to fit our tastes. Since it’s a meal in one, it’s perfect for weeknights. And the pretty presentation makes it ideal for entertaining.” —Recipe contributor Pat Sellon, Monticello, Wisconsin
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Pork Salad
Total Time: 25 minutesMain Ingredients: Pork tenderloin, gingerroot, soy sauce, mixed salad greens
Level: Intermediate
After searing pork, we like to use any bits of flavor left in the pan to create a warm dressing. We deglaze the pan with soy sauce, lime juice and water, then add sugar and fresh herbs to create a savory drizzle for this hearty salad.
“You can make an easy-going meal in a bowl by tossing together healthful veggies, pork tenderloin, fresh herbs and spices with a warm soy dressing.” —Taste of Home Test Kitchen
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Couscous Salad
Total Time: 30 minutesMain Ingredients: Couscous, corn, cucumber, feta cheese
Level: Intermediate
Couscous may look like grains, but it’s actually tiny granules of pasta. It needs next to no attention when preparing—just boil the broth, stir in the couscous, cover, and remove from the heat. In less than ten minutes, it’s ready to be fluffed and served.
“This couscous salad makes the most of summer’s bounty. I used to prepare it with a mayonnaise dressing, but lightened it with lemon vinaigrette. It’s even better now!” —Recipe contributor Priscilla Yee, Concord, California
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Thai Shrimp Salad for 2
Total Time: 35 minutesMain Ingredients: Shrimp, leaf lettuce, lime juice, mint
Level: Intermediate
You have more control over the freshness of shrimp if you buy it frozen and then thaw it when needed. Shell-on shrimp are usually more tender and flavorful; it’s worth it to clean them yourself.
“Here’s a deliciously different salad that blends grilled shrimp, a lean source of protein, with the low-calorie crunch of cucumber and onion. It’s tossed and dressed with Thai flavors of sesame, cilantro, lime and refreshing mint.” —Recipe contributor Annette Traverso, San Rafael, California
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Mediterranean Tuna Salad
Total Time: 25 minutesMain Ingredients: Canned albacore white tuna, chickpeas, olive oil, balsamic vinegar, lettuce
Level: Intermediate
We love a creamy, mayonnaisey tuna salad, but a fresher, cleaner version is delightful, too. This colorful Mediterranean tuna salad is coated with a bright olive oil-based vinaigrette. We bulk it up with chickpeas, celery, sweet red pepper and a sprinkle of feta cheese so it’s light but still satisfying.
“In spite of a long list of ingredients, this tuna salad is very quick to prepare. You’ll love the fresh flavors.” —Recipe contributor Renee Nash, Snoqualmie, Washington
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Strawberry Chicken Salad
Total Time: 45 minutes + marinatingMain Ingredients: Chicken breasts, limeade concentrate, strawberries, poppy seeds, baby spinach
Level: Intermediate
We use tart frozen limeade concentrate as the base of our marinade. Save the rest of your limeade for frozen strawberry daiquiris.
“Juicy berries, crisp sugar snap peas and crunchy pecans complement the lime-marinated chicken in this pretty salad. The homemade sweet-sour dressing is simply delicious.” —Recipe contributor Rebekah Radewahn, Wauwatosa, Wisconsin
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Spinach and Beet Salad
Total Time: 45 minutes + coolingMain Ingredients: Baby spinach, beets, goat cheese, walnuts
Level: Intermediate
Earthy beets, tender spinach and tangy goat cheese are familiar pairings in salads. A vinaigrette of honey, Dijon mustard and balsamic vinegar helps balance the strong flavors.
“Here’s a super easy salad that looks and tastes festive for this wonderful Christmas season. Vinaigrette dressing coats the greens nicely.” —Recipe contributor Nancy Latulippe, Simcoe, Ontario
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Shrimp and Spinach Salad with Hot Bacon Dressing
Total Time: 30 minutesMain Ingredients: Shrimp, spinach, bacon, cider vinegar, roasted sweet red peppers
Level: Intermediate
A sweet, tangy and savory hot bacon dressing gently wilts the leaves of spinach in this hearty grilled shrimp salad. Opt for thick-cut quality bacon to chop over the top of the salad.
“When I meet former co-workers for lunch at our favorite restaurant, we always order this salad. I wanted to share it with my husband, so I made it my mission to re-create it. Mission accomplished!” —Recipe contributor Lisa Bynum, Brandon, Mississippi
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Green Salad with Shrimp and Wine Vinaigrette
Total Time: 1 hour, 20 minutesMain Ingredients: Spring mix salad greens, watercress, shrimp, red wine, artichokes, fennel bulb
Level: Intermediate
Steamed fresh artichokes showcase artichokes in their most pure, natural state. We also like to roast fresh artichokes to take advantage of both the heart and leaves.
“This veggie and seafood salad is light and versatile—you can use whatever vegetables you prefer.” —Recipe contributor Cecilia Flowers, Nashville, North Carolina
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Flat Iron Steak Salad
Total Time: 30 minutesMain Ingredients: Flat iron steak, baby spinach, beefsteak tomato, avocado
Level: Intermediate
Flat iron steak is a tender, well-marbled, full-flavored cut of beef from the shoulder blade. Mild avocado pairs delicately with sharp radishes and blue cheese here.
“My steak salad with avocado and radishes is a big plate of summer deliciousness. I sometimes add dried cranberries and cherry tomatoes, but you can customize it to suit your tastes.” —Recipe contributor Marla Clark, Albuquerque, New Mexico
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Blackened Pork Caesar Salad
Total Time: 30 minutesMain Ingredients: Pork tenderloin, blackened seasoning, romaine, mayonnaise
Level: Intermediate
Blackening is a cooking technique linked to Cajun and Creole cuisine. A protein is heavily coated with a spice and herb blend and cooked until a dark—almost black—crust forms. You can make your own blackened seasoning if you’d rather not buy a whole jar.
“When I cook, the goal is to have enough leftovers for lunch the next day. This Caesar salad with pork has fantastic flavor even when the meat is chilled.” —Recipe contributor Penny Hedges, Dewdney, British Columbia
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Cool Beans Salad
Total Time: 20 minutesMain Ingredients: Kidney beans, black beans, basmati rice, corn
Level: Intermediate
Reformulate a regular rice and beans dinner into a festive confetti salad full of colors, herbs, spices and textures. Let the salad sit after dressing to soak up all the flavors.
“This protein-filled dish could be served as a colorful side dish or a meatless main entree. When you make it, double the recipe because it will be gone in a flash! The basmati rice adds a unique flavor and the dressing gives it a bit of a tang.” —Recipe contributor Janelle Lee, Appleton, Wisconsin
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Chicken Caesar Pasta Salad
Total Time: 30 minutesMain Ingredients: Rotisserie chicken, whole wheat spiral pasta, romaine, Caesar salad dressing
Level: Intermediate
Chicken and pasta are added to a classic Caesar salad for a more filling and substantial meal. Bottled dressing is convenient, but you can easily whip up a batch of homemade Caesar dressing.
“My colleagues and I made a pact to eat healthier, and we took turns sharing dishes. I’m happy to report that, thanks to recipes like this crisp and tangy salad, we all trimmed down.” —Recipe contributor Teresa Jordan, Springville, Utah
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Veggie Nicoise Salad
Total Time: 1 hour, 5 minutesMain Ingredients: Romaine, red potatoes, hard-boiled eggs, Nicoise olives
Level: Intermediate
Nicoise salad, a classic French composed salad, can make a stunning presentation. Instead of tossing the salad together, the components are dressed separately and lovingly arranged in piles on a bed of lettuce. This version eliminates the standard tuna and anchovies and adds beans and more vegetables for a vegetarian version.
“More and more people in my workplace are becoming vegetarians. When we cook or eat together, the focus is on fresh produce. This salad combines some of our favorite ingredients in one dish—and with the hard-boiled eggs and kidney beans, it delivers enough protein to satisfy those who are skeptical of vegetarian fare.” —Recipe contributor Elizabeth Kelley, Chicago, Illinois
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Kale Quinoa Salad
Total Time: 40 minutesMain Ingredients: Kale, quinoa, tomato juice, pine nuts, dried currants
Level: Intermediate
What sets this kale salad apart from other kale salad recipes is that the kale wilts in a little oil, garlic and pepper flakes. The quinoa cooks in tomato juice to add a little color and subtle flavoring. This salad holds well and can be made ahead of time, making it ideal for meal planning for the week.
“Here’s a holiday side dish you can feel good about serving. Kale packs a mighty punch of vitamins, while quinoa delivers a hearty serving of protein. Best of all, the flavor can’t be beat!” —Recipe contributor Lisa Warren, Washington, DC
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Honeydew & Prosciutto Salad
Total Time: 30 minutesMain Ingredients: Honeydew melon, prosciutto, arugula, mozzarella cheese pearls
Level: Intermediate
Instead of wrapping silky, salty prosciutto around refreshing slices of melon, give classic prosciutto and melon the salad treatment. We love the look of mozzarella cheese pearls, but cubes of fresh mozzarella will work just as well.
“For parties, I turn melon and prosciutto into an easy salad with a honey mustard dressing. To add zip, stir in fresh basil and mint.” —Recipe contributor Julie Merriman, Seattle, Washington
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Butternut Squash Panzanella Salad
Total Time: 45 minutesMain Ingredients: French bread, butternut squash, arugula, mushrooms
Level: Intermediate
Panzanella salad shifts from summer to autumn. This salad keeps the requisite day-old bread but swaps out the tomatoes for autumnal favorites like butternut squash and mushrooms.
“This colorful salad is super easy to make, and it’s even easier if you use precut chunks of butternut squash. You can also use pecans in place of the almonds.” —Recipe contributor Nancy Buchanan, Costa Mesa, California
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Pesto Corn Salad with Shrimp
Total Time: 30 minutesMain Ingredients: Basil, olive oil, corn, shrimp
Level: Intermediate
In my neck of the woods, summertime means piles of fresh Jersey corn at the farmers market and my herb garden overflowing with basil. Homemade pesto matches brilliantly with juicy boiled corn, tomatoes and buttery cubes of avocado. Grilled shrimp just gilds the lily.
“This recipe showcases the beautiful bounty of summer with its fresh corn, tomatoes and delicious basil. Prevent browning by spritzing the salad with lemon juice.” —Recipe contributor Deena Bowen, Chico, California
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Pomegranate, Chicken and Farro Salad
Total Time: 40 minutes + coolingMain Ingredients: Pomegranate seeds, rotisserie chicken, farro, avocados
Level: Intermediate
This stunning composed chicken salad with Mediterranean and Middle Eastern flavors includes toothsome farro, dried apricots and toasted walnuts. It’s sprinkled with a flourish of pomegranate seeds. Removing pomegranate seeds from their skin can be messy and laborious but it’s well worth it.
“This salad recipe is special—simple, yet sophisticated—and never fails to win rave reviews. I use quick-cooking farro, which takes only 10 minutes on the stovetop. Many stores now carry packaged pomegranate seeds in the refrigerated section year-round.” —Recipe contributor David Dahlman, Chatsworth, California
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Shrimp Avocado Salad
Total Time: 25 minutes + chillingMain Ingredients: Shrimp, avocado, Bibb lettuce, plum tomatoes
Level: Intermediate
True shrimp ceviche, a dish believed to have originated in Peru, uses citrus juice to “cook” raw shrimp. We use precooked shrimp for this ceviche-like shrimp salad. If you want to use fresh shrimp but are a little intimidated to go all raw, give the shrimp a quick poach like we do in our pumpkin and shrimp ceviche recipe.
“This salad can be served as a cool and satisfying dinner or lunch. The delicious taste of avocados mixed with the crisp shrimp salad is heavenly.” —Recipe contributor Teri Schloessmann, Tulsa Oklahoma
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Chicken Pasta Salad
Total Time: 25 minutesMain Ingredients: Chicken breast, baby spinach, whole wheat rotini, hummus
Level: Intermediate
The surprising base of this salad dressing is hummus, lightened with some Italian salad dressing. You can make your own chickpea-based hummus from scratch and then use the rest of the batch for one of our other recipes with hummus.
“My family loves pasta salads, but usually they have too much mayonnaise or oily dressing. Using hummus gives this dish a great taste and texture, while also increasing its nutritional profile. Adding chicken (store-bought rotisserie chicken works well), makes this pasta salad a complete meal.” —Recipe contributor Jenny Lynch, Rock Island, Illinois
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Herbed Tuna and White Bean Salad
Total Time: 15 minutesMain Ingredients: Basil, canned albacore white tuna, cannellini beans, arugula
Level: Easy
How can you store basil so that it doesn’t wilt before you use it? Treat it like flowers—put it in a jar of water and leave it on the counter. Trim the stems and replace the water every other day. Resist the urge to put it in the fridge or it will start to brown.
“This is a quick and delicious salad that can be made special for guests—or yourself—by grilling fresh tuna steaks instead of using canned.” —Recipe contributor Charlene Chambers, Ormond Beach, Florida
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Summer Salad
Total Time: 50 minutesMain Ingredients: Garlic, pearl couscous, red quinoa, arugula
Level: Intermediate
Two ingredients worth keeping in the pantry to bulk up your salads are pearl couscous and red quinoa. Pearl couscous is a larger, chewier version of regular couscous, its tiny Moroccan cousin. Red quinoa, often mistaken as a grain, is actually a protein-packed seed.
“I came up with this recipe to show appreciation to all the teachers at my son’s school. The dish had to be as special as the teachers, who always go the extra mile for their students. I think this salad did the trick! It’s hearty, earthy, sweet and loaded with nothing but good stuff.” —Recipe contributor Ramya Ramamurthy, Fremont, California
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Asparagus Spinach Salad with Chicken
Total Time: 30 minutesMain Ingredients: Asparagus, baby spinach, rotisserie chicken, strawberries
Level: Intermediate
The microwave can be used for more than reheating leftovers. It is an underutilized appliance, especially when you’re short on space with the stove and oven. Use it to quickly cook asparagus for this salad.
“We love all the fresh fruits and vegetables that are available in the summer. This salad is one of our favorites because it packs in so much great produce, plus it’s quick and easy on a warm summer day.” —Recipe contributor Joan Hallford, North Richland Hills, Texas
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Quinoa Salad
Total Time: 30 minutesMain Ingredients: Quinoa, cherry tomatoes, mini cucumbers, sweet red pepper
Level: Intermediate
This vegan-friendly quinoa salad can be served at room temperature or chilled, making it a perfect make-ahead dish for parties or potlucks. To keep it tasting fresh, hold back some chopped fresh herbs and toss them into the salad right before serving.
“Toasting the quinoa before it simmers isn’t essential, but it does add a nice nuttiness to the flavor of this dish. You can mix and match whatever fresh herbs and veggies you have on hand.” —Taste of Home Test Kitchen
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Vegan Taco Salad
Total Time: 30 minutesMain Ingredients: Vegetarian meat crumbles, salsa, tortilla chips, romaine
Level: Intermediate
Use vegetarian meat crumbles or a different meat substitute in this savory taco salad. Check out our guide for plant-based meats and meat substitutes for other options.
“The best salads are made with ingredients that have different textures and complementary flavors. In this vegan taco salad, you’ll love the crunch of the tortilla chips with the sweet, crisp lettuce and “meaty” crumble mixture.” —Taste of Home Test Kitchen
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Tabbouleh
Total Time: 30 minutesMain Ingredients: Bulgur, parsley, mint, tomatoes
Level: Intermediate
The only leaves in this herbaceous Middle Eastern salad are parsley (three whole bunches!) and a little bit of mint. Make sure to dry the herbs well before chopping or it can lead to a soggy salad. Here’s our favorite salad spinner to keep your leaves crisp.
“Tabbouleh, also known as tabouleh, is a classic Middle Eastern salad. The fresh veggies and mint leaves make it light and refreshing on a hot day.” —Recipe contributors Michael and Mathil Chebat, Lake Ridge, Virginia
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Thai Salad with Peanut Dressing
Total Time: 25 minutesMain Ingredients: Spring mix salad greens, napa cabbage, carrots, peanut dressing
Level: Intermediate
Peanut butter is the base of this nutty salad dressing. Commercial peanut butter is easier to work with (no extraneous stirring), while natural peanut butter will give a more pure peanutty flavor.
“This Thai salad is very fresh and flavorful. The peanut garnish adds a satisfying crunch.” —Recipe contributor James Schend, Pleasant Prairie, Wisconsin
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Kale Caesar Salad
Total Time: 15 minutesMain Ingredients: Kale, romaine, Caesar salad croutons, Parmesan cheese
Level: Easy
We’ve taken a classic Caesar salad—anchovies and all—and added the more nutrient-dense kale. Give the kale leaves a good massage to tenderize them before adding to the salad bowl.
“I love Caesar salads, so I created this blend of kale and romaine lettuce with a creamy Caesar dressing. It is perfect paired with chicken or steak for a light weeknight meal.” —Recipe contributor Rashanda Cobbins, Aurora, Colorado
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Tequila-Lime Steak Salad
Total Time: 25 minutes + marinatingMain Ingredients: Blanco tequila, lime juice, flank steak, hearts of romaine salad mix
Level: Intermediate
When you’ve invested your time and money on a good steak, make sure you don’t ruin it by cutting it the wrong way. Slicing the meat against the grain creates shorter fibers, making it more tender when chewing.
“This recipe is one of my family’s Fourth of July favorites. The adults can make margaritas from the rest of the tequila!” —Recipe contributor Laura Wilhelm, West Hollywood, California
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That Good Tuna Salad
Total Time: 20 minutesMain Ingredients: Chunk light tuna, romaine, tomatoes, Swiss cheese
Level: Intermediate
You won’t see cheese in many tuna salad recipes aside from a tuna melt. Swiss cheese and Parmesan cheese are what differentiates this tuna salad from the rest.
“Make this versatile salad with the fresh veggies that are in season and the cheeses you have on hand. Serve as a light lunch, or with soup and breadsticks for a heartier meal.” —Recipe contributor Betty Lamb, Orem, Utah
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Shrimp Salad with Hot Honey Avocado Dressing
Total Time: 25 minutesMain Ingredients: Shrimp, romaine, hot chile-infused honey, mango, avocado
Level: Intermediate
This shrimp salad imitates the Mexican sweet, tart and spicy flavor combo of mango and Tajin. Instead of the mouth-puckering chili seasoning, we’ve swapped in lime juice and hot honey.
“This light main dish salad with shrimp uses avocado in place of oil in the dressing and hot honey for a kick. Mix and match your favorite toppings to make this salad your own. Sometimes I like to add sliced black olives and green onions. Plain water can be used in place of the mango sparkling water.” —Recipe contributor Jeanne Holt, Mendota Heights, Minnesota
Healthy Salads FAQ
What makes a salad healthy?
A healthy salad includes fresh and flavorful ingredients like leafy greens, vegetables and fruits that provide vitamins, nutrients, antioxidants and lots of fiber. Darker or redder leafy greens are more nutritious than their lighter-colored counterparts.
A healthy salad should include some good fat which can come from olive oil, nuts and fruits like avocado. You only need a little bit of low-fat cheese like mozzarella, Swiss, goat and feta to add a lot of flavor. If using grains and pasta for a more substantial salad, go for nutrient-rich whole grains with complex carbs or whole-wheat pasta. The addition of lean proteins also helps keep you sated and less likely to scavenge for snacks later on.
What is the best dressing for a salad?
To keep salads healthier, aim for light, tangy vinaigrettes made with olive oil and vinegar or citrus. Creamy dressings are often high in empty calories, so use them sparingly or go for their reduced-fat versions.
How do you pack a salad for lunch?
Use more than one container to keep items separated. If you need to dress the salad, use a container large enough to mix everything together. Put the heaviest ingredients like proteins and denser, bulkier vegetables on the bottom and layer it so that the lightest ingredients are at the top.
Store the salad dressing in a separate container. Dress the salad when you’re ready to eat so the lettuce doesn’t wilt. (If you’re trying to avoid using several containers, another option is to put the salad dressing at the bottom of the container.) For the same reason, you want to keep crunchy elements like seeds, nuts or croutons in a separate container, adding them in right before serving. Above all, make sure any ingredients that need to be refrigerated stay chilled, otherwise, you’ll have a sad soggy mess.
