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What To Put In A Salad

August 16, 2021 by Lindsay 1 Comment

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Wondering what to put in a salad?

Use this list of things to put in a salad to choose a combination of vegetables, protein and healthy carbs and fats and make a salad you love!

what to put in a salad

Hi friends!

You’ve heard over and over again to eat more salad, but where is this magical list of things to put in a salad? I’ve got it for you! I’ve already shared The Ultimate List of Salad Topping Ideas. In this post I’m going to break the toppings into categories to teach you how to make a healthy, balanced salad that actually tastes good! A good salad has a variety of different flavors and textures. I always aim to include vegetables, protein and healthy carbs and fat. 

What goes in a salad

There’s no denying that when most people think salad, they think of leafy greens and vegetables. So let’s start there! Salads can be an effective way to increase your veggie intake as long as you put a little time and effort into making them taste good so that you actually want to eat them!

What to put in a mediterranean chop salad from The Lean Green Bean

If you’re going tradition, you would start with a base of leafy greens:

  • Lettuce
  • Spinach
  • Kale
  • Mixed greens
  • Arugula
  • Mustard greens
  • Swiss chard

If you don’t love leafy greens, but still want a vegetable base, consider coleslaw, broccoli slaw or shredded brussels sprouts!

Salad add-ins

Vegetables to put in a salad

Once you have your base, add even more vegetables. Remember that they can take many different forms. Try adding roasted veggies for sweeter flavor, raw vegetables for crunch and marinated or pickled veggies for flavor.

Some ideas for you

  • Roasted beets, asparagus or brussels sprouts
  • Diced or sliced cucumbers, peppers, carrots, broccoli, onion, celery, mushrooms and radishes. 
  • Pickled onions, kimchi or sauerkraut.

Carbohydrates to put in a salad

Once you’ve covered the vegetables, let’s add some carbohydrates to give us energy.

What to put in a Crunchy Kale Salad with couscous from the Lean Green Bean

Here are some healthy carbohydrate sources for your salads:

  • Whole grains like quinoa, barley, couscous, farro and rice.
  • Starchy vegetables like sweet potatoes, peas and corn.
  • Vegetarian protein sources like beans (black, great northern, kidney, garbanzo, etc) are an easy way to add both carbohydrates and protein (plus fiber!)
  • Fruit! Both fresh fruit like berries, mandarin oranges, tomatoes and apples and dried fruit like raisins, dried cranberries and cherries add sweetness.

And don’t forget about the crunchy carb toppings – tortilla chips/strips, pita chips, croutons and crispy noodles all add a bit of crunch!

This Steak Cobb Salad Recipe is packed with protein and nutrients, easy to assemble and makes a great lunch or dinner option as the weather gets warmer.

Proteins to put in a salad

To make your salad more filling, always add protein. Some ideas:

  • Chicken
  • Steak
  • Hard-boiled eggs
  • Tofu
  • Edamame
  • Deli meat
  • Salmon
  • Tuna
  • Crab cakes
  • Shrimp

Cooking or grilling protein ahead of time makes it easy to throw together a salad quickly.

What to put in a salad? Loaded strawberry spinach salad from the Lean Green Bean.

Healthy fats to put in a salad

One of the best ways to add some staying power to your salads AND amp up the flavor is to add some healthy fats!

  • Olives
  • Nuts  (toasted, sliced, slivered, raw, candied)
    • Almonds, Pecans, Walnuts, Peanuts, Pine nuts
  • Seeds
    • pepitas, sunflower seeds, chia
  • Avocado/guacamole
  • Cheese (crumbled, grated, sliced)
    • Goat cheese, Mozzarella, Parmesan, Feta, Gorgonzola

Homemade Salad Dressing

Salad dressings can also be a great source of healthy fats. Don’t forget how easy they are to make at home! My favorite is is a combo of avocado oil, red wine vinegar, dijon mustard and a little honey. Dressings are also a great place to add fresh herbs for maximum flavor! 

And if you don’t love traditional salad dressings, things like guacamole, salsa mixed with greek yogurt and even hummus are good substitutes. 

What’s your favorite salad combo? Need more ideas:

  • 15 Non-Traditional Salads
  • Salad Recipes For Lunch or Dinner
  • 7 Easy Salads For Summer

Use this list of things to put in a salad to choose a combination of vegetables, protein and healthy carbs and fats and make a salad you love!

–Lindsay–

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Filed Under: Dinner, Ingredient Round-Ups, Lunch

About Lindsay

Lindsay Livingston is a Registered Dietitian and new mom from Columbus, Ohio. On her blog, she shares simple, healthy recipes, nutrition tips, workouts and snapshots of her life. Follow her on Twitter @LeanGrnBeanBlog and Instagram @TheLeanGreenBean and be sure to subscribe via RSS or email so you never miss a post!

Reader Interactions

Comments

  1. R says

    September 8, 2024 at 12:04 PM

    Thanks for the healthy ideas

    Reply

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Lindsay Livingston The Lean Green Bean Healthy Living Tips and Tricks

I'm a Registered Dietitian and mom of three from Columbus, Ohio. I use this blog to share simple, healthy recipes, nutrition tips, and an honest glimpse of motherhood!

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table talk series

Learn how food affects your body.

Get my free Table Talk email series where I share bite-sized nutrition information about carbs, protein, and fat, plus bonus information about snacks and sugar!

[email protected]