By Sophie Dolan, MS, RDN, LD
Before you roll your eyes, hear me out—salads CAN be filling, satisfying, and absolutely delicious. All you need is the right framework to pull it together, and lucky for you, that’s exactly what you’ll find here.
I proudly call myself the “salad queen.” My friends and family count on me to bring a killer salad to every group dinner. As a registered dietitian, helping people eat more vegetables is part of my life’s work—and salads are one of the best tools to do just that. Sadly, salads have gotten a bad reputation for being bland, boring, and, worst of all, not filling. Today, I’m here to change that. My goal is to help you craft a salad that’s beautiful, hearty, and has everyone asking for seconds.
A better salad is one that:
- Keeps you full longer
- Is rich in flavor and texture
- Leaves you satisfied
Why Eat More Salads?
Adding more salads to your diet brings plenty of benefits:
- Increases fiber intake
- Boosts antioxidant levels
- Reduces processed food consumption, which can help lower inflammation
When built well, a salad is a powerhouse meal. Let’s break down how to build the perfect salad—from the ground up.
7 Simple Steps to Build a Better Salad
Think of this process like layering, moving from ingredients used in the largest quantity to those used in smaller amounts.
1. Start with a Base of Greens
Your greens are the foundation. They should make up the bulk of your salad. The type of green can change based on the season or vibe you’re going for—kale for winter, butter lettuce for summer, and everything in between.
Pro tip: Chop your greens finely. No one enjoys wrangling a giant piece of romaine mid-bite!
The darker the green, the more nutrients it packs.
Great greens to choose from:
- Mixed greens
- Spinach
- Kale
- Arugula
- Romaine
- Red leaf lettuce
- Boston Bibb (Butter lettuce)
- Iceberg
2. Layer in Veggies and/or Fruit
Now it’s time to build texture and flavor. Think crisp, juicy, tangy, or sweet. Bonus? More fiber!
Add-ins to consider:
- Cucumbers
- Tomatoes
- Bell peppers
- Shredded carrots
- Celery
- Beets
- Asparagus
- Apples
- Berries (blueberries, strawberries, blackberries)
- Mandarin oranges
- Grapes
3. Power Up with Protein
This is where many salads fall short—but protein is crucial to a hearty salad. It adds heartiness, keeps you full, and supports muscle mass.
Power up your salad with one of these protein sources:
- Chicken
- Beef
- Turkey
- Salmon
- Shrimp
- Tuna
- Hard-boiled eggs
- Firm tofu
- Tempeh
- Deli meat
- Meatballs
- Sausage
- Veggie burger
(If you’re a vegetarian or don’t have meat or seafood on hand, choose 2 or 3 lower-protein sources—such as beans, cheese, hard-boiled eggs, tofu, or nuts—to get adequate protein for mealtime.)
4. Add a Stellar Starch
These whole grains or starches are in charge of providing us with long lasting energy and may improve our gut health.
Don’t forget to toss one of these options onto your next salad:
- Quinoa
- Rice
- Sweet potato
- Butternut squash
- Farro
- Corn
- Whole wheat pasta
- Beans, legumes, lentils (bonus that these guys also give us protein too!)
5. Mix in Crunchy and Creamy Elements
Add the crunchy AND creamy. We are back to adding texture. Texture is something we don’t always consider when putting meals together but I encourage you to pay attention as it greatly impacts our meal time satisfaction. Here we are adding healthy fats to our salad. Choose a creamy and a crunchy option from the list below:
Crunchy:
- Walnuts
- Pecans
- Cashews
- Almonds
- Pistachios
- Sunflower, pumpkin, or sesame seeds
- Roasted chickpeas or edamame
- Tortilla strips
- Croutons
Creamy:
- Goat cheese, feta, cheddar, blue cheese, mozzarella
- Hummus
- Sliced avocado or guacamole
6. Add a Burst of Flavor
This is arguably the most important part. This step will take your salad to the next level, trust me. Every epic salad has a fresh or dried herb mixed into it. It doesn’t take a lot of herbs to really pack a punch of flavor. Make sure to always lightly salt and pepper your salad as well.
- Herbs: Parsley, cilantro, dill, basil, dried oregano, garlic powder
- Zingy extras: Banana peppers, olives, pickled vegetables, green onions
Don’t forget to lightly salt and pepper your salad!
7. Dress It Up—But Lightly
Resist the urge to drench your beautiful salad with the dressing. We just spent a lot of time adding in so many natural textures and flavors that we want to shine! For dressing, a good rule of thumb is “less is more”. Choose your favorite dressing or use one of my favorites:
Simple and satisfying combos:
- Olive oil + balsamic vinegar
- Olive oil + balsamic glaze
- Olive oil + fresh lemon juice
- Homemade balsamic vinaigrette
Sample Salads You’ll Want to Make Right Now
🥗 Summer Salad
- Mixed greens
- Strawberries & blueberries
- Grilled chicken
- Quinoa
- Walnuts
- Goat cheese
- Chopped basil
- Olive oil + balsamic vinegar
Salt and pepper to taste
🥗 Greek Salad
- Romaine lettuce
- Cucumbers & tomatoes
- Shrimp or salmon
- Chickpeas or rice
- Feta cheese
- Pistachios
- Olives
- Dried oregano
Dressed with olive oil + red wine vinegar, salt and pepper
🥗 Fall Salad
- Kale
- Chopped apple
- Chicken sausage
- Sweet potato
- Pumpkin seeds
- Garlic powder & rosemary
Dressed with olive oil + balsamic glaze, salt and pepper
Building a Side Salad?
Follow the same structure—just skip the starch and protein steps. You’ll still get something fresh and flavorful to complement your main dish.
Final Thoughts
Say goodbye to sad, soggy salads and hello to ones that are hearty, filling, and completely craveable. Don’t be afraid to play around in the kitchen—mix textures, add unexpected ingredients, and tailor each salad to your taste.
You can now say “goodbye” to wimpy, flavorless salads and hello to hearty, filling, delicious ones! Don’t be afraid to get creative in the kitchen when making your salads—you will be surprised at how many different options taste amazing together—and don’t forget to download The Pig Bham App on iOS or Android to browse weekly deals and save while you shop.
Follow Me for More Nutrition Tips!
Follow me on Instagram @sophiedolan.rd and right here on thepigbham.com for professional yet approachable guidance to enhance your quality of life through nourishing and enjoyable meals. You can find my professional practice at www.sophiedolannutrition.com.
