Official Partner of the LIVESTRONG Foundation LIVESTRONG.COMFood and DrinkDiet and NutritionHealthy Eating23 Healthy Salads Nutrition Experts Eat
Salads have so much potential –though that’s not always a good thing. Topped with fresh vegetables, lean proteins, healthy fats, and homemade dressing, they can make the perfect nutrient-packed meal. But when words like “buffalo,” “bacon,” and “blue” are involved, their real potential is for packing on pounds. Thankfully, you don’t need to nosh solely on plain lettuce leaves to stay slim and healthy. We asked top nutrition experts to reveal their favorite recipe for a hearty, healthy salad. Their answers were even more mouthwatering than expected. Check out all 23 expert’s meal ideas—and try not to drool!
There’s a reason quinoa is gaining popularity these days. It’s not only a gluten-free source of calcium, iron, vitamin E, and several B vitamins, it’s also a complete protein that contains all nine essential amino acids, says Lauren O’Connor, a registered dietitian and owner of Nutri-Savvy in Los Angeles, Calif. Packed with whole grains, fruit, and vegetables, this hearty salad will keep you feeling full and energized for hours.FULL RECIPE
Chock full of lean protein, crunchy sweet corn, and juicy tomatoes, this summer salad is a favorite of New York City based registered dietitian Sharon Richter. “I love that I can use fresh Jersey corn from the farmers market and basil from my herb garden,” she says. “The red tomatoes provide lycopene, which helps protect my skin from sun damage.”FULL RECIPE
Salad for dessert? Why not! “This antioxidant-rich beet salad is the perfect side for dinner but can also be served for dessert,” says Rania Batayneh, a nutritionist and owner of Essential Nutrition for You in San Francisco, Calif. With ingredients like walnuts, cranberries, pomegranate seeds, and beets, this sweet salad delivers a hefty dose of heart-healthy omega-3 fatty acids, vitamin C, and iron. Plus, it’s easy to make and full of ingredients that promote flawless skin, Batayneh says.FULL RECIPE
This salad makes a satisfying meal, says Mary Hartley, RD, creator of AskMaryRD.com. “It’s a complex blend of bitter and sweet, acid and oil, with contrasting texture and color; and while every ingredient is healthy, the power ingredient is the mighty lentil,” she says. “If your diet was made up of only 10 foods, lentils would have to be one—they are loaded soluble and insoluble fiber, folic acid, B-vitamins, and a host of major and trace minerals. One serving provides 55 percent [of the daily value] for vitamin C and 35 percent of the [daily value] for iron.” Hartley loves eating (and sharing) this vegetarian salad, but she gives credit to blogger Leela Cyd of LeelaCyd.com for creating it.FULL RECIPE
It was love at first bite for nutritionist Stephanie Pedersen and this powerhouse salad. “I first tasted a version of this at my sister-in-law's home and couldn't stop eating it! It was my first experience with raw kale, and I was hooked,” she says. Just one serving delivers about 8 grams of protein, tons of belly-filling fiber, 420 percent of your daily vitamin A, 275 percent of your daily vitamin C, and a hit of powerful antioxidants, Pedersen says. Plus, this salad is super-versatile—add a handful of raisins or pumpkin seeds, change up the nut butter, or add some jalapeno for a spicy kick.FULL RECIPE
Beth Watt, Precision Nutrition® coachEach serving of this easy-to-make fajita salad contains a full serving of protein, a tasty variety of vegetables, and a wonderful mix of healthy fats,” says Beth Watt, certified nutritionist, personal trainer, and owner of Fit Body Studio in Stillwater, Okla. If you’re eating within two hours after your workout, add some rice or a whole-wheat tortilla for a more complete recovery meal, Watt says.FULL RECIPE
Kale and cabbage are among the most nutrient-dense vegetables, but they can be a pain to prepare, says Theresa Albert, registered nutritionist and author of Cook Once a Week, Eat Well Every Day. But not with this quick, easy, and delicious recipe—there’s no cooking required.FULL RECIPE
“You can’t go wrong with this delicious, nutrient-packed salad,” says Lauren Schmitt, RD, and certified personal trainer in Studio City, Calif. The assortment of colors provide an array of vitamins, minerals, and antioxidants, containing more than 100 percent of the daily recommended value of vitamin C and vitamin A and 20 percent of your daily iron requirement—which is pretty impressive for a vegetarian dish, Schmitt says.FULL RECIPE
Lauren Harris-Pincus, MS, RD, and Kathleen Siegel, RD, CDNThis light recipe pairs well with any barbecue meats or seafood and can be made into a hearty meal by adding diced chicken, shrimp, tofu, or other lean protein source, says Lauren Harris-Pincus, RD, co-founder of NutritionBabes.com. “It’s also a great source of fiber and a welcome whole grain at summer barbeques, which are typically full of refined carbohydrates.”FULL RECIPE
“There are so many great things to say about this salad,” says Cynthia Sass, RD, author of the New York Times bestseller S.A.S.S! Yourself Slim: Conquer Cravings, Drop Pounds and Lose Inches. “It provides the perfect balance of veggies, ‘good’ carbs, lean protein, and healthy fat, so I feel both satisfied and energized after eating it,” she says. It also delivers a broad spectrum of nutrients, and it’s loaded with flavor and super foods for weight loss like beans (regular bean eaters have been shown to have smaller waistlines and a 22 percent lower risk of obesity) and metabolism-enhancing, immune-boosting hot peppers.FULL RECIPE
“I love this salad not only because it tastes, and looks, great, but because it uses the natural sweetness of beets paired with the incredible antioxidant, anti-cancer properties of orange zest,” says Jill Nussinow, RD, also known as “The Veggie Queen.” “These beets, which offer up a good dose of iron, served atop the nutrient-rich greens make for a wonderful flavor contrast.”FULL RECIPE
The powerful combination of watercress and strawberries in this salad helps your body absorb the iron found in the spinach, says Laura Cipullos, RD, certified diabetes educator in New York City. “In addition, watercress is a cruciferous vegetable that is not only cancer protective, but high in calcium. Red onions have antioxidant properties and contain quercetin, which has been found to have anti-inflammatory properties.”FULL RECIPE
This Mediterranean mix is not only delicious, it’s also full of energizing B vitamins, muscle-relaxing magnesium, and blood-sugars-balancing fiber, says Peggy Kotsopoulos, author of Must Have Been Something I Ate.FULL RECIPE
This salad is more than just a crowd-pleaser, it’s loaded with immune-boosting antioxidants from the pecans, contains calcium and vitamin A from the blue cheese, and is a good source of fiber, says Kara Ellis, a clinical dietitian and nutrition expert in Hartford, CT. The red leaf lettuce is packed with vitamins C and K, folate, iron, and potassium. Plus, it’s yummy!FULL RECIPE
Class up your salad with a little bubbly. “The combination of canola oil and almonds provide just enough of the "right" fat to leave you satisfied and full without offering too many calories from fat,” says Allison Stowell, RD for Guiding Stars, an objective food rating system for consumers. “And this salad gets high marks from me for the nutrient-rich spinach and strawberries.”FULL RECIPE
Love guacamole? Then you’ll love this low-carb Mexican salad. Serve it as-is, or leave out the lettuce and mix the avocado into the tomato mixture to serve as a salsa over grilled chicken breast or fish, recommends Colette Heimowitz, M.Sc., who created this salad for The New Atkins for a New You Cookbook.FULL RECIPE
Tina Ruggiero, M.S., R.D., L.D“I love this salad because it's a wonderful source of vitamin C and protein,” says Tina Ruggiero, RD, nutritional consultant for Driscoll’s Berries. “It's also quick to prepare and pretty to look at!” This recipe makes about 11/3 cups of the flavorful hoisin-sesame dressing (more than the 1/2 cup you’ll need for the chicken salad), so Ruggerio recommends refrigerating the rest and using it during the week to flavor other salads or drizzle over grilled meats or fish.FULL RECIPE
Not only is this salad colorful and full of flavor, it’s also a protein powerhouse and a good source of iron and magnesium, says Kati Mora, RD, founder of Around the Plate, an online blogging community focused on nutrition. Antioxidants and vitamin C from the cranberries help protect the body from damaging free radicals and may have anti-inflammatory and anti-cancer properties as well, she says.FULL RECIPE
Cooking with Trader Joe's Cookbook - Skinny Dish!, by Jennifer K. Reilly, RDHaving no time is no excuse for not eating healthy. You can make this salad in 3 minutes (or less), says Jennifer K. Reilly, RD, who created this recipe for the Cooking with Trader Joe's Cookbook - Skinny Dish! Even though it’s quick, it’s still full of nutrition, packing in 75 percent of your daily-recommended dose of vitamin A.FULL RECIPE
Amy S. Margulies, RD for Retrofitme.comBesides being full of protein, fiber, and healthy fats, this creative couscous salad also very tasty, says Amy S. Margulies, RD for Retrofitme.com.FULL RECIPE
This salad ups its nutritional power by swapping out lettuce for cabbage. “Cabbage is probably one of the most important vegetables we can add to our diet,” says Stephanie Leach, an Institute for Integrative Nutrition® Health Coach in Longmont, CO. “Red cabbage’s purple color is caused by anthocyanins (the same type of pigment that makes blueberries blue), which are powerful antioxidants. Anthocyanins are also known to have anti-inflammatory properties, which protect connective tissue and blood vessel walls from damage,” she says. “Cabbage is also a good source of fiber, making it one of the healthiest, low-calorie vegetables you can eat.”FULL RECIPE
“This is one of my favorite go-to salads, especially in the summer when strawberries are juicy and in-season,” says Shana Hussin, RD, certified health coach, and creator of Go Meals Go! “With only five ingredients, this salad is simple to assemble and packed with vitamins, minerals, and antioxidants. One serving provides 60 percent of your daily recommended value of vitamin A, 70 percent of vitamin C, 15 percent of calcium, and 20 percent iron.”FULL RECIPE
Diane Kress, RD, The Metabolism Miracle Cookbook“You can't find a prettier salad than this combination of bright fruit and tender shrimp,” says Diane Kress, RD, author of The Metabolism Miracle. “Packed with healthful antioxidants and omega-3 fats, it will help to keep your cardiovascular system young.”FULL RECIPE
