13 Health Experts Share Their Favorite Salad Recipe (2024)

You might hear “salad recipes” and think of dull greens and boring veggies. But this roundup is not about lackluster healthy food. No, this article is for those who don’t particularly like salads, who don’t believe anything healthy can also be delicious, and who are struggling to keep up with a healthy diet. You see, the true experts know that the key to staying healthy is notto force yourself to eat the same dull foods like chicken and broccoli oryou guessed ita plain salad.

The actual key to sticking to a healthy lifestyle is to turn good-for-you foods into delicious meals that you’ll crave all the time (read: “salad pizza”). I quizzed some of my favorite nutritionists, doctors, and all-around wellness gurus for the salads that not only pack a nutritional punch but are also so good that they can’t get enough. Read on for some much-needed salad inspo. Your meals are about to get so much more green.

1. McKel Kooienga, MS, RD, LDN, Author and Founder of Nutrition Stripped

13 Health Experts Share Their Favorite Salad Recipe (2)

“My favorite go-to salad is myEggs, Beans, and Greens Salad Bowl. Salads can easily be unsatisfying or leave you hungry. This salad uses my Foundational Five system for creating a balanced meal, ensuring you’re consuming the nutrients you need to support digestion, steady energy, sound sleep, clear focus, and long-term health. What I really love about this salad (aside from how easy it is to make) is the homemade dressing, which brings it all together in a really flavorful way. Get the full recipe here.”

2. Berrion Berry, Period Educator, Practitioner, and Founder of The Flo Academy

13 Health Experts Share Their Favorite Salad Recipe (3)

“I’m obsessed with Caesar salads, but they’re not always the most nutrient-dense, so I’ve jazzed it up to be a lot more Flo-friendly and liver-loving. Instead of a traditional romaine for the base, I like to use kale (hot tip: massage the kale to make it easier for digestion). Swap the croutons for roasted chickpeas, add nutritional yeast for cheese, and top with your dressing. I like a dairy-free Caesar dressing made with Dijon mustard, lemon, water, and tahini. Mix it all together and it’s the best of both worlds: classic but packed with nutrients.

You can also do a lot with a Caesar salad to make it your own. For example, I have recently been adding Loona Seeds (which are perfect for seed cycling) and it’s taken my salads to the next level. Click here for the full recipe.”

3. Dr. Mona Vand, Pharmacist and Digital Creator

13 Health Experts Share Their Favorite Salad Recipe (4)

“Whether you’re fully plant-based or not, getting in your raw greens just does the body (and skin) good. I have a sour palate because I grew up eating Persian food, which includes a lot of lemon, lime, and sour flavor. So this salad has a salty and sour taste—it’s so yummy! Find the full recipe here and my favorite salad dressing here.”

4. Dr. Alejandro Junger, MD, Cardiologist and Bestselling Author

13 Health Experts Share Their Favorite Salad Recipe (5)

“The Superfood Rainbow Salad is perfect for summer! It uses a rainbow of colors and is so fresh. Try this salad on its own or pair with your favorite protein. For the full recipe, click here.”

5. DJ Blatner, Registered Dietitian Nutritionist and NOW WellnessExpert

13 Health Experts Share Their Favorite Salad Recipe (6)

“My favorite salad is a salad pizza with lemon-flax vinaigrette dressing. This super summery salad pizza is made with thin raw zucchini, arugula, tomato, fresh basil, and ricotta cheese and topped with lemon-flax dressing for a dose of healthy vegetarian omega-3 fats. Whatever salad doesn’t fit on the pizza, I eat on the side. For the full recipe, click here.”

6. Dr. Kristi Wrightson, ND, MS, RD

13 Health Experts Share Their Favorite Salad Recipe (7)

“This refreshing Cucumber and Hijiki Salad is a delicious alternative to the traditional seaweed salad. It contains hijiki, which is black seaweed that is used in many Japanese soups and salads. Hijiki is revered in Japan as a food that enhances beauty and adds strength and shine to your hair. It’s the most mineral-dense of all seaweeds and the highest in iron and calcium. I love this salad because it’s easy to make, highly nutritious, and has the most yummy crunch. You can make it with dried hijiki, one large cucumber, half of a red bell pepper, and green onions. Combine rice vinegar, soy sauce, finely minced ginger, olive oil, red pepper flakes, sesame seeds, and salt and pepper for the dressing, and enjoy!”

7. Brigitte Zeitlin, MPH, RD, CDN, Health Coach and Founder of BZ Nutrition

“My favorite salad is the Insalata Verde from Via Carota in the West Village, NYC. It’s such a simple green salad, and yet, it is so flavorful and filling. I always aim to have two to three cups of green veggies (raw or cooked), so this salad does the trick, and it is packed with filling fiber to keep me satiated. The variety of greens contains extra hydration (especially for hot summer days) and is a great source of folate for any mommas-to-be. Thanks to this NY Times recipe, I can recreate the salad at home.”

8. Lauren Twigge, MCN, RDN, LD

13 Health Experts Share Their Favorite Salad Recipe (9)

“This Crispy Buffalo Chicken Salad combines a few of my favorite things: buffalo sauce, fresh veggies, and cilantro ranch. I love this salad because not only does it feature some of my favorite flavors, but the air fryer chicken nuggets also add the protein content that takes this salad to the next level. Salads that keep you full for a few minutes are a thing of the past: With the protein from the chicken nuggets, the healthy fats from the avocado, and the fiber from all of these delicious vegetables, this salad will have you feeling fueled up and energized for hours.

To make, toss air fryer chicken nuggets with buffalo sauce, and then combine chopped romaine, cabbage, carrots, diced celery, and avocado. For a dressing, pulse together Bolthouse Farms Ranch Dressing and cilantro into a food processor until well-combined.”

9. Maya Feller, MS, RD, CDN, Cookbook Author

13 Health Experts Share Their Favorite Salad Recipe (10)

“I love this salad because the pairing of sweet, sour, and tangy flavors of in-season ripe tomatoes with peach and strawberry is just perfection. It’s also quick and easy to prepare and bursting with nutrients. Find the full recipe in my book, The Southern Comfort Food Diabetes Cookbook: Over 100 Recipes for a Healthy Life.”

10. Dr. Steven Gundry, MD, Cardiothoracic Surgeon and Bestselling Author

13 Health Experts Share Their Favorite Salad Recipe (11)

“A Green Mango Lectin-Free Salad is so fresh and tangy and has a delicious vegan salad dressing. Once you make this salad, you’ll never go back to boring old lettuce and ranch dressing again. For the full recipe, click here.”

11. Megan Roosevelt, RDN, Founder of Healthy Grocery Girl

13 Health Experts Share Their Favorite Salad Recipe (12)

“Caesar salad is one of my favorite salads, thanks to the the crunchy romaine and flavorful dressing. My go-to recipe has a delicious Brazil nut, dairy-free Parmesan and a creamy egg-free Caesar dressing. Click here to check out the recipe!

12. Dr. Poonam Desai

13 Health Experts Share Their Favorite Salad Recipe (13)

“I love what I call a ‘balanced’ salad, which includes veggies, protein, carbs, herbs, and even fruits. I do about eight to 12 veggies (kale, spinach, onions, sugar snap peas, radishes, fennel, celery, carrots, beets, broccoli, tomatoes, avocados, etc.), a protein (chickpeas, lentils, bulgar wheat, tofu, etc.), carbs (sweet potatoes or quinoa), herbs (dill, parsley, mint, basil, etc.), seeds and nuts (pumpkin, sunflower, walnuts, hemp seeds, chia seeds), and fruit (strawberries, dried cranberries, oranges). Many store-bought dressings have added sugar, artificial flavors, and preservatives, so I like to make my own. My go-to dressing is simple: apple cider vinegar, rice vinegar, extra-virgin olive oil, a dash of Celtic sea salt, and a little black pepper.”

13. May Zhu, RDN, LDN, Founder of Nutrition Happens

13 Health Experts Share Their Favorite Salad Recipe (14)

“This Warm Salmon Citrus Salad is one of my absolute favorites because it hits all three of my salad criteria: balanced nutrition, full of hearty textures, and packed with flavor. It’s a great balance of proteins, fiber, and leafy greens. You get high-quality protein from both the salmon and edamame to keep you full and satisfied for hours, and once you cook the salmon, the salad comes together really quickly. It’s also versatile enough for those who are vegan, too: Swap in tofu using the same marinade or take it out completely since the edamame has enough plant-based protein. For the full recipe, click here.”

13 Health Experts Share Their Favorite Salad Recipe (2024)

FAQs

What is the healthiest salad you can eat? ›

10 Nutrient-Dense Salad Recipes
  • Low-Carb Asian Chopped Salad.
  • Spicy Shrimp, Avocado, and Arugula Salad.
  • Tofu and Kale Salad.
  • Pear, Grape, and Feta Salad.
  • Mediterranean Chicken Salad.
  • Blood Orange and Quinoa Kale Salad.
  • Golden Beet and Pomegranate Salad.
  • Roasted Chickpea and Kale Salad.
Jul 20, 2021

What are the 5 salads? ›

salad, any of a wide variety of dishes that fall into the following principal categories: green salads; vegetable salads; salads of pasta, legumes, or grains; mixed salads incorporating meat, poultry, or seafood; and fruit salads.

What makes a healthy salad? ›

Roasted veggies like beets, potatoes or squash add terrific flavor and a little bit of sweetness to any main meal salad. Grains - Warm or cold whole grains add bulk and satisfaction. Try whole wheat couscous, barley, quinoa, bulgur, sorghum or wild rice.

What is the best salad for vitamins? ›

Best: Spinach or Kale Salad

Case in point: Kale and spinach have over 10 times more immune-boosting vitamins A and C than iceberg lettuce. Not a fan of those?

What is the least healthy vegetable? ›

Veggie: Celery

In fact, this vegetable doesn't contribute much to your body at all. The long, green stalks lacks many of the nutrients often found in other green vegetables, like vitamins C and A. Your body relies on vitamin C to help grow and repair cells, and vitamin A to promote eye, skin and bone health.

What is the best salad to eat for weight loss? ›

10 Salad Recipes for Losing Weight (High in Protein)
  • Ranch Kale Salad with BBQ Tofu. ...
  • Salmon Quinoa Salad. ...
  • The Ultimate Chopped Mediterranean Salad. ...
  • Broccoli Edamame Protein Salad. ...
  • Berry Chicken Salad with Honey Balsamic Vinaigrette. ...
  • Vegetarian Chopped Salad with Boiled Eggs. ...
  • Rainbow Quinoa Salad Jars.
Jun 10, 2023

What is the most popular salad in the United States? ›

Caesar Salad: Although believed to have originated in Mexico, the Caesar salad has become a staple in American cuisine. It typically includes romaine lettuce, croutons, Parmesan cheese, and a Caesar dressing made with anchovies, garlic, eggs, and olive oil.

What's in a millionaire salad? ›

ingredients
  1. 1 (21 ounce) can cherry pie filling.
  2. 1 (8 ounce) carton Cool Whip.
  3. 1 (14 ounce) can sweetened condensed milk.
  4. 1 (16 ounce) can pineapple chunks, drained.
  5. 1 (11 ounce) can mandarin oranges.
  6. 1 cup seedless grapes (optional)
  7. 1 cup chopped walnuts (optional)
  8. 1 cup mini marshmallows.

What is the most popular salad in the US? ›

Caesar Salad

It is a popular choice in many American restaurants and is often served as a side dish or a main course. The Caesar Salad at Panera is a classic salad made with crisp romaine lettuce, tangy Caesar dressing, grilled chicken, Parmesan cheese, and crunchy croutons.

Which lettuce is the healthiest? ›

While all lettuce is going to provide you with healthy vitamins and minerals, romaine lettuce is the most nutrient-dense, says registered dietitian Danielle Crumble Smith. “It's going to have the highest amount of vitamin A, K, C,” she says.

What cheese is good in salad? ›

Come in and talk to our cheesemongers — they'll help you find the perfect complement to your salad.
  • Parmesan. ...
  • Large-Curd Cottage Cheese. ...
  • Buffalo Mozzarella. ...
  • Classic Blue Cheese. ...
  • Mitica Drunken Goat. ...
  • Queso Fresco. ...
  • Aged Manchego.

What is the healthiest leafy for salad? ›

Here are 13 of the healthiest leafy green vegetables to include in your diet.
  1. Kale. Share on Pinterest. ...
  2. Microgreens. Microgreens are nutrient-dense, immature greens produced from the seeds of vegetables and herbs. ...
  3. Collard greens. Collard greens are loose, leafy greens. ...
  4. Spinach. ...
  5. Cabbage. ...
  6. Beet greens. ...
  7. Watercress. ...
  8. Romaine lettuce.

What to put in salad to make it filling? ›

Something sweet, such as apples, pears, grapes, pomegranate seeds, oranges, bananas, unsweetened dried cranberries, fresh berries, pineapple or mango.

What is Chick Fil A superfood side? ›

Broccolini® & kale blend, maple vinaigrette dressing & dried sour cherries with roasted nut blend. *2,000 calories a day is used for general nutrition advice, but calorie needs vary.

Which salad lettuce is the healthiest? ›

Romaine lettuce: This lettuce is high in nutritional content. A traditional salad base, romaine lettuce contains healthy amounts of the minerals magnesium, calcium, potassium, and phosphorus. It also has high amounts of beta-carotene and vitamin K.

Is it good to eat a salad everyday? ›

There is concern that the body does not easily absorb raw fruits and vegetables. Generally speaking, this has proved false. People who eat salad regularly are much more likely to fulfill their recommended intake of nutrients. Eating a salad every day is healthy because you get vital nutrients, fiber, and good fats.

What is the healthiest lettuce to eat? ›

While all lettuce is going to provide you with healthy vitamins and minerals, romaine lettuce is the most nutrient-dense, says registered dietitian Danielle Crumble Smith. “It's going to have the highest amount of vitamin A, K, C,” she says.

Top Articles
Latest Posts
Article information

Author: Roderick King

Last Updated:

Views: 5551

Rating: 4 / 5 (51 voted)

Reviews: 82% of readers found this page helpful

Author information

Name: Roderick King

Birthday: 1997-10-09

Address: 3782 Madge Knoll, East Dudley, MA 63913

Phone: +2521695290067

Job: Customer Sales Coordinator

Hobby: Gunsmithing, Embroidery, Parkour, Kitesurfing, Rock climbing, Sand art, Beekeeping

Introduction: My name is Roderick King, I am a cute, splendid, excited, perfect, gentle, funny, vivacious person who loves writing and wants to share my knowledge and understanding with you.