How to make a salad

How to Make Restaurant-Quality Salads at Home

Face it, restaurant salads are delicious, and at-home ones often fall flat. Learn the industry secrets about transforming greens into a gorgeous meal:

Why Are Restaurant Salads So Good?

Restaurant salads are delicious for a number of reasons, the first of which you probably already know: they’re likely more fattening than the ones you make at home. Heaped with crunchy fried chicken, seductive cheese crumbles, buttery croutons, and more creamy or oily dressing than you’d think, some restaurant salads can clock in at over a thousand calories. Add to that the fact that everything — including the greens — often gets a sprinkling of salt, and it’s no wonder restaurant salads are so delicious.

Luckily, this is not the only thing that makes restaurant salads tasty. Restaurant salads are also composed with a number of factors in mind: a blend of flavors, textures, and colors that makes them super satisfying. You can easily borrow some of these elements of restaurant salads — without bringing home all the calories.

Steps for Making a Great Salad at Home

When making a delicious restaurant-style salad at home, think of it as a sum of parts. You’ll need a green, a dressing, a protein, and mix-ins. As you’re choosing each element, you’ll want to pay attention both to textures (soft vs. crisp) and flavors (sweet, salty, acidic, and bitter). Ensuring you have a combination of all of these components is the true secret to a satisfying salad.

1. Start with the Dressing

You might think of the dressing as the finishing touch to your salad, but since the dressing is where most of the flavor comes from, it’s actually a key part of the identity of your salad, so it should really come first. Plus, unless you’re making your dressing in a blender, it can actually be mixed in the bottom of your salad bowl to cut down on dishes.

When composing a dressing, consider all of the elements that will make it sing: acid, sweetness, fat, and aromatics. Here are some ideas to get you started:

2. Next Up: The Base Greens

Once the identity of your salad is established, you can move on to the bulk of your salad: the greens. You can go as simple or as complex as you like, opting for just one green, like crisp romaine, or a combo of two or more for contrasting textures or flavor profiles. For example, hardy, earthy kale can pair nicely with soft spinach, while mild butter lettuce might go nicely with a crisp, bitter green like frisée or endive.

3. Pack in Protein

A protein or source of healthy fat will add staying power to your salad, making it more filling and keeping you from reaching for a snack an hour later. You can either keep this simple or season it in a way that echoes the dressing, for example, glazing salmon with teriyaki sauce and pairing it with a sesame-laced dressing, or choosing herb-crusted roast pork to dress with a French-style vinaigrette. The protein element can also be as easy as draining and rinsing some canned beans. Here are a few ideas:

4. The Finishing Touches

Once you’ve picked your dressing, greens, and protein, you’re ready for mix-ins. Consider what elements you’re still lacking. Healthy fats? Sweetness? Crunch? And be sure to choose mix-ins that make sense with the flavor profile of your salad. If you’ve made a Japanese-inspired salad with spring mix, ginger dressing, and grilled salmon, maybe you want some diced cucumber for crunch. If so far you’ve got a French-style butter lettuce salad with frisée and grilled chicken, maybe some bacon or toasted nuts will add the fat you need to give your salad staying power. Here are just a few ideas:

37 Best Salad Recipes

A big, bountiful salad is the best way to celebrate delicious seasonal produce! Here are 37 stunning salad recipes I love to make again and again.

Salad recipes are my favorite way to showcase vibrant, in-season produce – fruits and veggies that are so good on their own that you don’t need to do much to make them into a delicious meal. On cold winter nights, I like to brighten up our dinner table with a big, colorful mix of root veggies and hearty greens. On beautiful, warm days when I’d rather be outside than in the kitchen, summer salads are the perfect solution: they’re simple to toss together, but they’re totally delicious nonetheless.

Whether you want to add more plant-based meals to your diet or are simply looking to change up your salad game, you’ll find tons of inspiration in the salad recipes below. With everything from green salads to pasta salads and beyond, these recipes are perfect for passing at potlucks, serving as dinner sides, and enjoying as full meals on their own.

Slaw Salad Recipes

Slaws are some of the best make-ahead salad recipes out there. Typically made with hearty vegetables like cabbage, kale, or broccoli, they’re sturdy enough to be dressed ahead of time. I like to accent the veggie base with a punchy dressing, herbs, and even fruit for maximum flavor.

Make this salad for your next picnic, and it’ll be a guaranteed hit. A tahini miso dressing gives it a creamy umami coating, while peaches add juicy pops of sweetness. I finish it with toasted pepitas for crunch.

You won’t miss the bacon in this lightened-up take on classic broccoli salad. Smoky roasted nuts take its place, adding delectable savory bites. A lightly creamy, sweet & tangy dressing takes the whole thing over the top.

As soon as the temperature starts to dip in the fall, I look forward to making this salad. Made with just 7 ingredients, it’s a breeze to put together, but a bright lemon dressing, Parmesan cheese, pine nuts, and dried cranberries make it zippy, fresh, and satisfying.

Pasta Salad Recipes

You couldn’t make a list of salad recipes without including this category! Pasta salads are the ultimate summer picnic food or party dish any time of year – they’re great to make ahead, they can double as a side and a main dish, and they’re a hearty showcase for the season’s best produce.

As its name suggests, this one is a breeze to make. Just whisk together the zippy lemon dressing at the bottom of a big bowl, add the other ingredients, and toss to create a heavenly tangy/creamy/crunchy/fresh summer combo.

Diced mango adds a surprising sweet twist to this colorful orzo, red onion, bell pepper, herb, and cucumber salad.

My veggie-packed take on a deli-style pasta salad! I swap spiralized summer squash for half the noodles and a creamy tahini dressing for a mayo-based one. It’s a healthier version of the grocery counter classic, but it’s just as good.

Sun-dried tomatoes add delicious umami bites to this super green combination of summer veggies, basil, pasta, and pine nuts.

A mix of jammy roasted cherry tomatoes and juicy fresh ones makes this guy one of my favorite summer salads. With spiced roasted chickpeas, tangy feta, and big pearls of couscous, it’s hearty enough to be a meal on its own.

Not your average pasta salad! Tossed in a tangy sesame-ginger dressing and piled with green veggies and avocado, this soba noodle salad is a light, refreshing summer meal.

Green Salad Recipes

A big green salad is one of my go-to meals all year round. In the summer, the lettuces I find at the farmers market are so soft & sweet that a big green summer salad is really a treat. In the winter, I use a bright, bold dressing to punch up hearty greens like kale. I’ll often make these recipes for lunch, but you could also toss them together to serve as a side dish at your next cookout or dinner party.

Savory shiitake walnut taco “meat” is the star of this salad, and zippy cilantro lime dressing gives it a fresh finishing touch. Enjoy this salad as a meal on its own, or serve it as a starter with fajitas or tacos.

This plant-based riff on a classic Cobb salad swaps baked tofu for chicken breast and smoky toasted coconut for bacon. A creamy, tangy dressing ties it all together.

12. Grilled Romaine Vegan Caesar Wedges

One of my favorite green salads of all time! Crisp romaine gets lightly charred, then drizzled with an irresistibly tangy cashew vegan caesar dressing. This one is on page 111 of our new cookbook, Love & Lemons Every Day.

This vibrant kale salad is a treat year-round. I pile it high with a rainbow of crunchy veggies, toasted seeds, creamy avocado, and savory roasted chickpeas. Doused in a tangy carrot ginger dressing, it’s hearty enough to be a meal on its own.

Tomato Summer Salads

If there’s one veggie (or fruit, if you’re looking to get technical) that’s the star of summer, the tomato is definitely it. Here are some of my favorite summer salad recipes that put tomatoes front & center.

I love how big cubes of feta, juicy tomatoes, olives, herbs, bell peppers, and cucumber tumble together in this stunning summer salad with a homemade Greek salad dressing. You only need 7 ingredients and a few minutes to put together this juicy/crisp/tangy/savory combo. What are you waiting for?

Fresh chiles add some heat to the sweet, juicy mix of tomatoes & watermelon in this recipe.

Roasting cherry tomatoes gives them an intense sweet & savory flavor that’s fantastic alongside eggplant, arugula, and nutty farro.

17. Heirloom Tomato Fattoush

Once you start bringing home those juicy farmers market heirloom tomatoes, make this salad! It’s my non-traditional take on fattoush, a bread salad made with toasted pita. This one has a layer of lemony yogurt and is topped with crispy chickpeas, and lots of fresh herbs. Find it on on page 125 of Love & Lemons Every Day.

The secret to this salad is marinating the tomatoes in a splash of olive oil & sherry vinegar. They become rich & tangy – the perfect contrast for fresh basil, avocado, and a little orzo pasta.

If it ain’t broke, don’t fix it. Check out this recipe to find my best tips for making a classic Caprese summer salad.

Corn Summer Salad Recipes

If tomatoes are #1 in the summer, corn comes in as a close #2. Grilled, steamed, or fresh off the cob, it’s the perfect addition to all sorts of summer salads.

This fresh corn salad features all my summer favorites: grilled sweet corn, juicy peaches, and lots of fresh basil! To highlight the crisp, fresh ingredients, I toss it with a zesty chile lime dressing.

If you’ve ever had Mexican street corn, you know that the combination of charred corn, crumbly Cotija, creamy mayo, and cilantro is a hard one to beat. I like to spice mine up with sriracha or adobo sauce, too!

Summer Panzanellas

Panzanellas are hands down my favorite summer salads. You just can’t beat big cubes of bread tossed with juicy summer produce and a good tangy vinaigrette. You can always serve these salads as a side, but they’re great main dish options as well.

Panzanellas may be Italian bread salads, but this recipe’s not all about the bread. Crisp, juicy sweet corn is front and center, playing perfectly off a tangy dressing and bitter greens. I use the corn raw, so this panzanella is super simple to toss together.

Grilled peppers add a lovely sweetness to this veggie-packed summer salad. Along with the veggies, creamy fresh mozzarella makes it extra yummy.

I like to call this one an “everything summer salad.” It’s bursting with juicy peaches, tomatoes, crisp corn, and fresh basil – the best that summer has to offer.

When you’ve made zucchini bread, zucchini cake, baked zucchini, and zucchini pizza, and you STILL have zucchini, make this panzanella. The grilled squash is a great jammy contrast to crisp cucumbers and bursty cherry tomatoes.

Potato Salad Recipes

It’s taken me a while to get on board with potato salad, but over the last few years of experimenting with bold dressings and different mix-ins, I’ve become totally hooked. Here are a few of my favorites.

This lightened-up rendition of classic potato salad has a luscious Greek yogurt dressing with just a bit of mayo mixed in. It’s the perfect make-ahead salad, as the flavor deepens as it sits in the fridge.

If you’re grilling veggie burgers, make this summer salad right along with them. Not only are the potatoes grilled here, but the blueberries are too! A yummy grilled scallion vinaigrette, fresh herbs, and pickled onions accent this fun sweet/charred pairing.

28. Chimichurri Potato Salad

I toss this potato salad in a tangy, herbaceous chimichurri instead of a creamy dressing. It’s a fan favorite from Love & Lemons Every Day – find it on page 119.

This summery bean salad is incredibly versatile. Dress it up with a soft-boiled egg or chickpeas to make it a meal, or serve the mix of potatoes, green beans, and lemony dressing as a simple grilling side.

Fruity Summer Salads

Of course, your summer salads should feature the wonderful fresh vegetables we have at this time of year, but it’d be remiss not to take advantage of the fantastic fruits that abound too! Stone fruits, berries, and melon are all delicious sweet additions to summer salad recipes.

Skip the tomatoes the next time you’re making tabbouleh, and use dried tart cherries instead! They add great chewy texture and sweet/tart flavor to this fresh dish.

Or…use strawberries! Like tomatoes, they’re juicy & sweet. Another nontraditional ingredient – feta – adds a great salty contrast to the berries in this recipe.

This poke-inspired summer salad features juicy cubes of watermelon and crunchy macadamia nuts along with conventional poke fixings like cucumber, ginger & avocado. I toss it all in a tangy tamari-lime dressing to make a super fresh, fun summer dish.

Sure, we all love tomatoes & basil, but peaches & basil are just as good.

Another fruity caprese combo! This time, I use strawberries as well as cherry tomatoes, and I gussy it up with a balsamic reduction, avocado, and toasted pecans for a sweet, nutty crunch.

Fruit salads are a party essential, and we absolutely love this fresh lemon-ginger one. I like to use a star cookie cutter to cut the melon for festive flare!

Make this ultra-refreshing salad on hot summer days! Creamy avocado, tangy feta, and bright lime wonderfully accent cool, juicy melon and cucumber. A handful of fresh herbs is the perfect finishing touch.

Chopped Medjool dates and aromatic cumin add a surprising sweet twist to this hearty chickpea salad. Topped with roasted red peppers, grape tomatoes, and a big sprinkle of goat cheese, it’s a good salad to pack for lunch, but it’s also a guaranteed hit at any gathering.

If you love these salad recipes, check out my favorite appetizers, soup recipes, dinner recipes, and top vegan recipes next!

40+ Easy & Healthy Salad Recipes

These easy and healthy salad recipes make the best of fresh seasonal produce. They’re filled with bright flavors and a variety of delicious textures. Whether you’re looking for a snappy lunch salad or a large dinner party salad, this list has something for everyone.

How To Build Exciting, Unboring Salads

The term salad doesn’t just mean some lettuce drizzled with a dressing or vinaigrette. Instead, think of it as a meal that has multiple layers of flavor (sweet, spicy, and savory), texture (crisp, crunchy, and creamy), and color (green, red, yellow, purple, you name it!). Honestly, a salad is the most wonderful blank canvas to let your creativity run wild. So have fun with it. Here’s a few ideas to get you started.

Everyone’s Favorite Salad Recipes

Let’s start with some of my top salad recipes that everyone always comes back to. They’re crazy good, perfect for any occasion (from parties to a healthy dinner), and are so darn easy to make.

Fresh Spring And Summer Salad Recipes

This time of year is all about bright, farmer’s market fresh flavors. From cherry tomatoes to light leafy greens, there’s tons of in-season produce to work with. And the best part is that you don’t really need to prep a lot of meat for these salads. The veggies and dressings speak for itself.

The Best Salad Recipes With Chicken

From baked to grilled and even shredded, there’s so many ways to add chicken to your salad. The key here is to nail down how you cook the chicken and how it’s presented in each bowl. Here’s a few favorites:

Arugula Salad Recipes

Don’t get me wrong, I love bowls of spinach or chopped lettuce. But arugula adds the most delicious peppery punch to salads. Which makes it great for pairing with extra sweet and savory flavors.

Sweet And Refreshing Fruit Salads

Honestly, who doesn’t love a good fruit salad? It can do triple duty as salad, breakfast (with a dollop of yogurt), or dessert (with a dollop of ice cream). Just make sure to choose fruit that’s in-season, whether that’s fresh berries, diced citrus fruits, or grilled peaches, and pineapple.

Cozy Fall And Winter Salads

Just because Fall and Winter revolve around comfort foods, that doesn’t mean salads are out of the picture. Nope. It just means that it’s time to incorporate some of your favorite fall flavors into your salads. Think savory roasted veggies, winter fruits, and tender, flavorful meat!

Spiralized Salad Recipes

If you’re not in the mood for leafy greens but still want vegetables, hop on the spiralized veggie train. They’re great for meal prepping and can be used for just about any season. Choose zucchini noodles during the summer, sweet potatoes during the fall, and take a peek at my spiralized vegetable post for more delicious inspiration.

Easy Side Salad Recipes

These quick and easy side salads will complement just about any meal. And bonus, most of them only require 10 minutes to make – can’t beat that!

Creamy Salad Recipes That Are Extra Versatile

Creamy salads are my go-to when it comes to making something easy, delicious, and extremely versatile. You can eat them straight out of the bowl, toss them in a wrap, layer into a sandwich, and more! But the best part is that they can be stored in the fridge for up to 4-5 days. Now that’s what I call a meal prep savior!

If you make any of these salad recipes, let me know how it turned out! I’d love to hear what you think in the comments below.

16 Best Salad Recipes (That Are Healthy And Filling!)

In need of easy salad ideas and great salad recipes? Hope you are ready to have your mind blown by these 16 best salad recipes that are filling, satisfying, and easy to make. From quick salad recipes to make-ahead salads, you have plenty of options to make your salad meals healthy and delicious.

Salads are convenient and easy to make. They are also the go-to healthy meal for everybody who wants to add more nutrients to their diet.

How would you describe your favorite salad? For me, it’s a clean, healthy salad packed with protein and fiber, and rich in vitamins, minerals, and other nutrients. It also has to be colorful. And to taste delicious. Different textures and flavors are nice, too.

I don’t like salads that don’t taste good or salads that taste good, but are not healthy. Not to mention, a salad is no good if it’s not filling or satisfying. So these characteristics have to be on the list as well. Who wants to bother prepping a salad only to feel hungry after an hour or so. No one, right?

I like my healthy salads to be able to replace a meal. Successfully. The good news is, I know many salad recipes that can do that.

I’m pretty sure you want the same thing from a healthy salad so I decided to gather all my favorites in one place. All these healthy salads are clean, easy salads that are delicious and filling despite being made with unrefined ingredients.

If you are looking for salad ideas, stick around and discover the best salads you can make for lunch or dinner, plus tips for how to make a salad healthy and delicious at the same time, and all my favorite healthy salad recipes.

TOOLSET FOR RECIPES

Before diving into the salad recipes, let’s discuss the tools you need to make healthy salads. That’s the first step in learning how to make a salad and we shouldn’t skip it. These tools allow me to make delicious and healthy salads and amazing salad dressings. And they will do the same thing for you.

TIPS FOR MAKING SALADS EXTRA DELICIOUS-AWESOME

To make salads delicious, you have to be open to new flavor combinations and to learn how to make a salad balanced and nutritious. Because no, unfortunately, not all salads are healthy. But it’s definitely very easy to make them healthy. So here are my tips:

BEST HEALTHY SALAD RECIPES

These healthy salad recipes are perfect for lunch or dinner and they are easy salads you can easily put together when you don’t have a lot of time to make a meal from scratch. In fact, there are some great make ahead salads on the list. Those are perfect for meal-prepping. But, most of the recipes are quick salad recipes you can put together in less than 30 minutes if meal prepping is not really your thing. Although I really think it should be because meal prepping makes everything easier.

Good salad recipes = easy healthy meals

So let’s start talking about these amazing salad recipes, shall we?

1. HEALTHY BROCCOLI SALAD WITH GREEK YOGURT DRESSING

Transform the classic broccoli salad into a healthy broccoli salad. Made with a Greek yogurt dressing, the Healthy Broccoli Salad with Greek Yogurt Dressing is filled with goodness and it is great as a side salad or entree. Simple salad recipe but so delicious

Recipe Notes:

2. CHICKEN COBB MASON JAR SALAD

This Chicken Cobb Mason Jar Salad is the best salad ever for a nutrition-packed lunch. But it’s also great if you’re looking for salad ideas for dinner. It’s healthy, it’s clean but it’s also filling and delicious.

Recipe Notes:

3. HEALTHY TACO SALAD RECIPE

With this Healthy Taco Salad Recipe, you’ll be cutting down on carbs without realizing it. This salad recipe gives you the texture and amazing flavors of tacos but with fewer carbs and more fun. BTW, the Healthy Taco Salad Recipe is great for make ahead salads.

Recipe Notes:

4. BEET & GOAT CHEESE SALAD WITH WHITE WINE VINEGAR DRESSING

If you’re looking for easy salads that allow you to satisfy your cheese cravings, this Beet & Goat Cheese Salad with White Wine Vinegar Dressing is calling your name. The salad is packed with fibers, protein, and vitamins and it’s perfect for a light dinner or a lunch on-the-go.

Recipe Notes:

5. STEAK COBB SALAD WITH CREAMY AVOCADO CILANTRO LIME DRESSING

Steak Cobb Salad With Creamy Avocado Cilantro Lime Dressing – a fresh and easy salad that’s filling and tasty. Don’t even get me started on the avocado cilantro lime dressing. It’s. So. Good.

Recipe Notes:

6. QUINOA LENTIL SALAD WITH LEMON VINAIGRETTE

Out of all the healthy lunch salads out there, this Quinoa Lentil Salad with Lemon Vinaigrette has to be my favorite. It’s not only light and healthy, but it’s also vibrant, colorful, and flavorful.

Recipe Notes:

7. LEFTOVER TURKEY SALAD WITH CRANBERRY VINAIGRETTE

Easy healthy salads are the salads you can make without too much effort. Salads like this Leftover Turkey Salad With Cranberry Vinaigrette that is ready in less than 15 minutes and is as delicious as it can be.

Recipe Notes:

8. 4 EASY MASON JAR SALAD RECIPES

Add these 4 Easy Mason Jar Salad Recipes on your list of easy salads. As a matter of fact, add them to your list of quick salad recipes too because they are indeed quick and easy. And they look so pretty in the mason jars! Amazing make ahead salads!

Recipe Notes:

9. MAKE-AHEAD GREEK QUINOA STACKS

Speaking of make ahead salads, I have another amazing recipe for you – Make-Ahead Greek Quinoa Stacks. This salad recipe makes a week worth of lunch salads in only 30 minutes. Amazeballs!

Recipe Notes:

10. CHOPPED THAI SALAD PEANUT DRESSING

If you need healthy lunch salads ideas that are vegetarian (and easily made vegan by replacing raw honey with maple syrup in the salad dressing), make this Chopped Thai Salad with Peanut Dressing.

Recipe Notes:

11. SPRINGTIME COBB SALAD WITH RASPBERRY VINAIGRETTE

Spring is colorful, fresh, and amazing and the healthy lunch salads you make during spring should reflect that. Like this Springtime Cobb Salad with Raspberry Vinaigrette does. It’s so colorful, fresh, and filled with delicious seasonal ingredients.

Recipe Notes:

12. TURKEY TACO LUNCH BOWL

This Turkey Taco Lunch Bowl is a delicious bowl of goodness that tastes incredible, is filling, satisfying, and very easy to make. And yes, this easy salad is another great way to make tacos healthier without compromising on taste and flavor.

Recipe Notes:

13. STRAWBERRY FIELDS SALAD WITH CHIA SEEDS VINAIGRETTE

Adding fruits to salads is a great way to make them interesting and exciting. And seasonal fruits are always the best option. During spring months, make this Strawberry Fields Salad with Chia Seed Vinaigrette and enjoy the best flavors of spring in a light, healthy, and easy to make salad.

Recipe Notes:

14. SPRING GRAINS + GREENS SALAD WITH HONEY LEMON VINAIGRETTE

This Spring Grains + Greens Salad with Honey Lemon Vinaigrette is fun, creative, and so, so, so delicious. It’s made with snap peas, goat cheese, blackberries, and other amazing ingredients. Plus a delicious honey lemon dressing that brings all the flavors together.

Recipe Notes:

15. END OF SUMMER SALAD WITH FIG BALSAMIC VINAIGRETTE

After so many amazing healthy lunch salads, I think it’s time for more salad ideas for dinner. I hope you agree because I’m very excited about this End Of Summer Salad With Fig Balsamic Vinaigrette. It has the most amazing flavors!

Recipe Notes:

16. MAKE-AHEAD MASON JAR SALADS FOR THE WEEK + A KILLER CLEAN HONEY MUSTARD DRESSING!

In a matter of minutes, you’ll make these Make-Ahead Mason Jar Salads For The Week + A Killer Clean Honey Mustard Dressing that will last you for an entire week. Amazing, right? The salad is even more amazing. And the dressing? LOVE!

Recipe Notes:

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Hey y’all, I’m Lacey Baier and I’m so glad you’re here! I’m a healthy lifestyle influencer and the creator of this clean-eating blog and YouTube channel, A Sweet Pea Chef. My recipes have been published on Food Network, Good Morning America, FoxNews, Tastemade, Fitness Magazine, and much more. I live in Dallas, Texas with my husband and four kiddos. Let’s get started!

One thought on “ 16 Best Salad Recipes (That Are Healthy And Filling!) ”

I was hungry when I saw it. thanks for this great information. I will try to make.

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How to Make a Salad a Satisfying Meal

Shereen Lehman, MS, is a healthcare journalist and fact checker. She has co-authored two books for the popular Dummies Series (as Shereen Jegtvig).

Barbie Cervoni MS, RD, CDCES, CDN, is a registered dietitian and certified diabetes care and education specialist.

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A salad is usually served at the beginning of a meal, but a salad can be a filling meal on its own if you include the right ingredients. Eating a big healthy salad can also be a great way to get more fruits and veggies that are high in vitamins, minerals, and fiber.

The best part about making a big salad is that it’s so easy. Just pick your favorite fresh ingredients, pile them on a plate, top with a flavorful dressing and it’s ready.

Ingredients for a Meal-Sized Salad

Here’s how to make a big healthy salad, with ideas for great toppings.

Leafy Greens

Start with a bed of leafy greens. They’re low in calories and a good source of fiber. There are different varieties of greens, such as iceberg lettuce, leaf lettuce, spinach, escarole, romaine, butter lettuce, and kale. The darker greens offer more nutrients than iceberg lettuce.

Vegetables

Add raw or cooked non-starchy vegetables. Brightly colored vegetables have flavonoids and are rich in antioxidants, filling fiber, vitamins, and minerals. Choose an array of colors and add two or three half-cup servings of each.

Use leftover cooked vegetables or diced raw ones. Try peppers, green beans, carrots, eggplant, Brussels sprouts, broccoli, cauliflower, cabbage, zucchini, tomatoes, cucumbers, onions, or scallions.

Grains or Starch

Try whole grains or starchy veggies. Your salad will be even more filling with a serving of cooked whole grains (such as barley or quinoa) or starchy vegetables (such as cooked butternut squash or roasted sweet potatoes). These provide fiber, complex carbohydrates, vitamins, and minerals. Including these ingredients means you won’t need a side of bread with your salad.

Fruit

Add fruits or berries. Blueberries, raspberries, blackberries, pomegranate arils, apple slices, and raisins can add vitamins, fiber, and antioxidants to your salad. One-half cup of apple slices has 30 calories, and one-half cup of berries has about 40 calories.

Protein

A chopped or sliced hard-boiled egg is an excellent source of protein. Or try a serving of lean beef, cooked shrimp, tuna, chicken breast, strips of cheese, beans or legumes, edamame, hummus, tofu, or cottage cheese.

Watch your portion size and avoid fried meats like chicken strips or battered and fried shrimp. A quarter cup of chopped chicken meat or one egg will add 75 calories. Half a can of tuna adds about 80 calories. Two ounces of cubed or shredded mozzarella or cheddar cheese may add up to 200 calories.

Nuts or Seeds

Walnuts, pecans, almonds, cashews, sunflower seeds, pumpkin seeds, or chia seeds add a nice crunch. Just a few will do, as a one-eighth cup of nuts adds about 90 calories. Walnuts are an excellent source of omega-3 fatty acids, and all nuts add protein and heart-healthy polyunsaturated and monounsaturated fatty acids.

Salad Dressing

Finish your meal with salad dressing. One tablespoon of regular commercial salad dressing adds 50 to 80 calories. Low-fat and reduced-calorie dressings are available, or you can top your salad with freshly squeezed lemon or lime juice. Or, make your own dressing using avocado oil, walnut oil, or extra virgin olive oil. Whatever your choice, keep your dressing portion to one to two tablespoons.

Healthy, Low-Calorie Salad Recipe

Here’s a nutritious salad that has lots of vitamins, antioxidants, phytochemicals, and fiber, plus is low in calories (about 400). And it’s simply delicious.

Top the salad with juice squeezed from a few wedges of lemon or lime. Or, if you prefer, use a light commercial salad dressing, or a bit of oil and vinegar. Serve your salad with a slice or two of fresh whole-grain bread and a tall glass of sparkling water with a slice of lemon or lime.