HOW TO MAKE A MORE FILLING SALAD
YOUR SALAD DOESN’T HAVE TO BE BORING
4 easy recipes included below!
Salads often get a bad rap as the go-to meal for dieters—think limp lettuce, a few sad veggies, and a sense of longing for something more satisfying. But salads don’t have to be boring or leave you feeling hungry an hour later. In fact, when made right, salads can be incredibly filling, nutritious, and delicious. In this post, I’ll share my tips for building a salad that will keep you full and satisfied, along with some of my favorite recipes. Whether you’re looking to boost your vegetable intake, manage your weight, or simply enjoy a tasty, nutrient-packed meal, these salads have got you covered.
The Basics of Building a Filling Salad: A great salad starts with a variety of ingredients that provide a balance of flavors, textures, and nutrients. Here are the key components you’ll want to include to ensure your salad is both satisfying and nourishing:
Base: Start with a generous portion of leafy greens. The more variety, the better! Think spinach, kale, arugula, romaine, or mixed greens. Leafy greens are low in calories but high in vitamins, minerals, and fiber, making them a great foundation for your salad.
Protein: Adding protein to your salad is essential for making it filling and helping you stay full longer. Good sources of protein include grilled chicken, turkey, tofu, beans, lentils, hard-boiled eggs, or even a scoop of your favorite protein-rich topping like cottage cheese or a sprinkle of nuts and seeds.
Healthy Fats: Don’t be afraid of adding healthy fats to your salad—they help keep you satisfied and can even improve the absorption of certain nutrients from your veggies. Some great options include avocado, nuts, seeds, olives, or a drizzle of olive oil in your dressing.
Fiber-Rich Carbohydrates: To make your salad more substantial, include fiber-rich carbohydrates like quinoa, sweet potatoes, chickpeas, or whole-grain croutons. These ingredients add bulk and help stabilize your blood sugar levels, preventing energy crashes later in the day.
Colorful Veggies: The more colors on your plate, the more nutrients you’re getting. Load up on a variety of vegetables like bell peppers, carrots, tomatoes, cucumbers, beets, and red cabbage. Not only do they add flavor and texture, but they also provide essential vitamins, minerals, and antioxidants.
Flavor Enhancers: Don’t forget to add some flavor enhancers to make your salad exciting. Fresh herbs, citrus, pickled onions, or a sprinkle of cheese can take your salad to the next level. Just be mindful of portion sizes, especially with high-calorie ingredients.
Dressing: A good dressing can make or break your salad. Opt for homemade dressings whenever possible, as store-bought versions are often high in sugar and unhealthy fats. Simple combinations of olive oil, lemon juice, balsamic vinegar, Dijon mustard, and fresh herbs can create delicious and healthy dressings.
FILLING SALAD IDEAS:
1. Grilled Chicken and Avocado Salad: This salad is a perfect balance of protein, healthy fats, and fresh vegetables, making it a satisfying meal that will keep you full for hours.
Ingredients:
2 cups mixed greens
4 oz grilled chicken breast, sliced
1/2 avocado, sliced
1/4 cup cherry tomatoes, halved
1/4 cup cucumber, sliced
1/4 cup shredded carrots
1 tbsp sunflower seeds
Dressing: 2 tbsp olive oil, 1 tbsp lemon juice, salt, and pepper to taste
Instructions:
In a large bowl, combine the mixed greens, cherry tomatoes, cucumber, and carrots.
Top with grilled chicken, avocado, and sunflower seeds.
In a small jar, whisk together the olive oil, lemon juice, salt, and pepper. Drizzle over the salad and toss to combine. Enjoy!
2. Mediterranean Quinoa Salad: Packed with fiber and plant-based protein, this salad is a great option for a light lunch or dinner that doesn’t skimp on flavor.
Ingredients:
1 cup cooked quinoa
1/2 cup chickpeas, drained and rinsed
1/4 cup Kalamata olives, sliced
1/4 cup diced cucumber
1/4 cup cherry tomatoes, halved
1/4 cup crumbled feta cheese
2 tbsp chopped fresh parsley
Dressing: 2 tbsp olive oil, 1 tbsp red wine vinegar, 1 tsp dried oregano, salt, and pepper to taste
Instructions:
In a large bowl, combine the quinoa, chickpeas, olives, cucumber, tomatoes, feta, and parsley.
In a small jar, whisk together the olive oil, red wine vinegar, oregano, salt, and pepper.
Pour the dressing over the salad and toss until everything is well coated. Serve chilled or at room temperature.
3. Veggie-Packed Taco Salad: This taco-inspired salad is full of flavor and texture, thanks to a variety of colorful veggies, beans, and a zesty dressing.
Ingredients:
2 cups romaine lettuce, chopped
1/2 cup black beans, drained and rinsed
1/2 cup corn kernels (fresh or frozen, thawed)
1/4 cup diced red bell pepper
1/4 cup diced red onion
1/4 cup shredded cheese (optional)
1/4 avocado, diced
2 tbsp salsa
2 tbsp Greek yogurt
1 tbsp lime juice
Optional: crushed tortilla chips for topping
Instructions:
In a large bowl, combine the romaine lettuce, black beans, corn, bell pepper, onion, and cheese (if using).
In a small bowl, mix together the salsa, Greek yogurt, and lime juice to make the dressing.
Drizzle the dressing over the salad and toss to combine. Top with avocado and crushed tortilla chips if desired.
4. Tofu and Edamame Asian-Inspired Salad: This salad is a plant-based powerhouse, featuring protein-rich tofu and edamame, crunchy veggies, and a flavorful sesame-ginger dressing.
Ingredients:
2 cups baby spinach
1/2 cup edamame (cooked and shelled)
4 oz tofu, cubed and sautéed
1/4 cup shredded carrots
1/4 cup sliced red bell pepper
1/4 cup sliced cucumber
2 tbsp chopped green onions
Dressing: 1 tbsp sesame oil, 1 tbsp soy sauce, 1 tbsp rice vinegar, 1 tsp grated ginger, 1 tsp honey
Instructions:
In a large bowl, combine the spinach, edamame, tofu, carrots, bell pepper, cucumber, and green onions.
In a small jar, whisk together the sesame oil, soy sauce, rice vinegar, ginger, and honey.
Pour the dressing over the salad and toss until everything is well coated. Serve immediately.
5. Sweet Potato and Kale Salad: This hearty salad combines roasted sweet potatoes with nutrient-dense kale and a tangy tahini dressing for a meal that’s both satisfying and full of flavor.
Ingredients:
2 cups kale, chopped
1 small sweet potato, peeled and diced
1/4 cup cooked quinoa
1/4 cup dried cranberries
2 tbsp chopped walnuts
Dressing: 2 tbsp tahini, 1 tbsp lemon juice, 1 tbsp water, 1 tsp maple syrup, salt, and pepper to taste
Instructions:
Preheat the oven to 400°F (200°C). Toss the diced sweet potato with a little olive oil, salt, and pepper, and spread on a baking sheet. Roast for 20-25 minutes, or until tender.
In a large bowl, massage the kale with a little olive oil and a pinch of salt until it softens.
Add the roasted sweet potatoes, quinoa, cranberries, and walnuts to the kale.
In a small jar, whisk together the tahini, lemon juice, water, maple syrup, salt, and pepper.
Drizzle the dressing over the salad and toss to combine.
Making a filling, nutritious salad doesn’t have to be complicated. By incorporating a variety of ingredients that provide protein, healthy fats, fiber, and plenty of vitamins and minerals, you can create a meal that is both satisfying and delicious. Whether you’re looking for a light lunch, a hearty dinner, or a meal prep option, these salads have something for everyone.
Salads are a great way to get creative in the kitchen and use up whatever ingredients you have on hand. Experiment with different combinations, flavors, and textures to find your perfect salad. Remember, the key to a filling salad is balance—so don’t be afraid to mix and match to find what works best for you!
