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

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“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

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“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

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“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

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“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? ›

The five basic types of salad are green salads (tossed or composed), bound, vegetable, fruit, and combination. The five basic salads that can be served throughout the course of a meal are starter, accompaniment, main course, intermezzo, and dessert.

What makes a healthy salad? ›

Best: Salad Loaded With Veggies

Add a mix of veggies to your salad to get more nutrition and flavor. Top those leafy greens with crunchy produce like carrots, cucumbers, or broccoli. Then add a punch of color from tomatoes, bell peppers, beets, or red onion.

What are 5 types of other ingredients that can be used for salads? ›

Other salad ingredients

Other common ingredients that you can add to your base of salad leaves are: Cucumber, tomato, radish, carrot, beetroot, peppers, cabbage, sweetcorn, onion, olives, celery and avocado.

What is the unhealthiest salad dressing? ›

Caesar dressing. Made up of mayonnaise, cheese, salt and oil (and all too often, anchovies), Caesar tends to be one of the least healthy options out there. Those ingredients cause it to be high in both saturated fats and sodium.

What is the healthiest lettuce to eat? ›

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.

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.

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 salad is good for the heart? ›

Lettuce with dark leaves are packed with nutrients. Build a base with romaine, spinach or radicchio, toss in some potassium-rich endives or red cabbage—which is loaded with phytonutrients—and you've already elevated the flavor of your salad.

What is the crispiest lettuce? ›

Iceberg lettuce is the most common crisphead lettuce variety. Look quickly, and you might mistake it for a green cabbage, but it's worlds away in texture and flavor. It's mild and refreshing, like biting into crunchy water.

What is the most important ingredient in a salad? ›

Choosing the Ingredients

"The most important thing for me in a salad is crisp, fresh greens," says Chef Joseph Buenconsejo, with whom I co-own Rooted Seeds Catering in Danbury, Connecticut. "They add texture and are the body of the salad." When shopping for salad ingredients, look for the freshest produce you can find.

Is any salad good for weight loss? ›

Salads made with a variety of fruits and vegetables make the perfect healthy lunch or dinner. That's because they're filled with tons of nutrients that benefit your body, like fiber, vitamin E, and vitamin C. These nutrients can work to lower your blood sugar, regulate cholesterol levels, and help you lose weight.

Is it good to eat a salad everyday? ›

"Eating salads on a daily basis as part of an overall healthy lifestyle may support gradual weight loss over time," says Karnatz. "This is because leafy greens are low in calories and high in volume and fiber, which will keep you satisfied for longer," she adds.

Are salads healthy to eat every day? ›

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.

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