Salad Toppings

Bookmark this list of salad toppings if you often find yourself wondering what to put in a salad. Because yes -- salads can make a healthy meal, but they absolutely don't need to be boring or something you force yourself to eat for the sake of health.

Keep reading to learn how to use salad toppings as a way to both make a nutrient-dense, balanced meal that's actually filling and satisfying AND a salad full of interesting tastes and textures that you truly crave!

What to Put in a Salad

As a dietitian, I love a good salad - but it needs to be filling and enjoyable! And these salad topping ideas are the best way to achieve that. But before we tackle salad toppings, let's look at a general format of what to put in a salad for a meal if you're looking for a place to start:

• Salad base: 2-3 cups of leafy greens (note that you can get creative with your salad base, too - experiment with different types of lettuces and leafy greens, mix different greens, and add ingredients like broccoli slaw, shredded cabbage or coleslaw veggies, and shredded brussels sprouts).
• Protein: 4-6 ounces (I like to see at least 20-30 grams protein in a meal)
• Vegetables & Fruits: 2-3 types, combined ½-1 cup (or more!)
• Healthy Fats: 2 tablespoons to ¼ cup
• Carbs: ¼-1/2 cup
• Dressing: 2 tablespoons
• Satisfaction Boosters: this is optional & varies, but check out the section below for ideas on how to get more satisfaction out of your salad.

Salad Toppings

Protein

If you want to turn a salad into a meal, one essential salad topping is protein. Protein helps keep you fuller longer and is associated with many other benefits, like reduced cravings and late night eating, decreased blood pressure and LDL (bad) cholesterol and triglycerides, and can support weight management. Check out my more detailed post of Proteins for Salads, but to get you started, some protein salad toppings include:

• Chicken (4 oz breast): 110 calories, 23 grams protein, 2.5 grams fat, 0.0 grams carbohydrates, 0.0 grams fiber
• Chicken sausage (1 Aidell’s Chicken & Apple Smoked Sausage link): 180 calories, 13 g protein, 12 g fat, 4 grams carbohydrates, 1 gram fiber
• Cottage cheese (1%, 4 oz): 82 calories, 14 grams protein, 1.2 grams fat, 3.1 grams carbohydrates, 0.0 grams fiber
• Deli turkey (4 oz): 120 calories, 16 grams protein, 2 grams fat, 4 grams carbohydrates, 0.0 grams fiber
• Edamame (4 oz): 138 calories, 12 grams protein, 6 grams fat, 11 grams carbohydrates, 6 grams fiber
• Eggs (1 large): 78 calories, 6 grams protein, 5 grams fat, 0.6 grams carbohydrates, 0 grams fiber
• Ground beef (93/7, 4 oz): 172 calories, 23 grams protein, 8 grams fat, 0 grams carbohydrates, 0 grams fiber
• Ground turkey (93/7, 4 oz): 150 calories, 20 grams protein, 8 grams fat, 0 grams carbohydrates, 0 grams fiber
• Ham (lean, 4 oz): 164 calories, 24 grams protein, 6.3 grams fat, 1.7 grams carbohydrates, 0 grams fiber
• Salmon (4 oz): 236 calories, 23 grams protein, 15 grams fat, 0 grams carbohydrates, 0 grams fiber
• Shrimp (4 oz): 112 calories, 27 grams protein, 0.3 grams fat, 0.2 grams carbohydrates, 0 grams fiber
• Steak (top sirloin, 4 oz): 276 calories, 31 grams protein, 16 grams fat, 0 grams carbohydrates, 0 grams fiber
• Tofu (4 oz): 86 calories, 9 grams protein, 5 grams fat, 2.1 grams carbohydrates, 0.4 grams fiber
• Tuna (4 oz): 32 grams protein, 1.5 grams fat, 0 grams carbohydrates, 0 grams fiber

Vegetables

Adding vegetables to your salad is a great way to add more volume, more textures, more tastes and flavors, and can increase the fiber and variety of vitamins and minerals you're consuming, too.

• Asparagus (½ cup): 14 calories, 1.5 grams protein, 0.1 grams fat, 2.5 grams carbohydrates, 1.4 grams fiber
• Beets (½ cup raw): 29 calories, 1.1 grams protein, 0.1 grams fat, 6.5 grams carbohydrates, 1.9 grams fiber
• Bell pepper (½ cup chopped): 30 calories, 1.5 grams protein, 0.2 grams fat, 7 grams carbohydrates, 1.1 grams fiber
• Broccoli (½ cup chopped, raw): 15 calories, 1.2 grams protein, 0.2 grams fat, 2.9 grams carbohydrates, 1.1 grams fiber
• Brussels sprouts (½ cup): 19 calories, 1.5 grams protein, 0.1 grams fat, 3.9 grams carbohydrates, 1.7 grams fiber
• Butternut squash (½ cup cubed): 32 calories, 0.7 grams protein, 0 grams fat, 8 grams carbohydrates, 1.4 grams fiber
• Carrots (½ cup chopped): 27 calories, 0.6 grams protein, 0.2 grams fat, 6 grams carbohydrates, 1.8 grams fiber
• Cauliflower (½ cup chopped): 14 calories, 1 gram protein, 0.2 grams fat, 2.5 grams carbohydrates, 1.0 grams fiber
• Celery (½ cup chopped): 7 calories, 0.6 grams protein, .1 grams fat, 1.5 grams carbohydrates, 0.8 grams fiber
• Cucumbers (½ cup slices): 8 calories, 0.3 grams protein, 0.1 grams fat, 1.9 grams carbohydrates, 0.3 grams fiber
• Hearts of palm (½ cup canned): 20 calories, 1.8 grams protein, 0.5 grams fat, 3.4 grams carbohydrates, 1.8 grams fiber
• Onion (½ cup chopped): 32 calories, 0.9 grams protein, 0.1 grams fat, 7.5 grams carbohydrates, 1.4 grams fiber
• Radish (½ cup slices): 9 calories, 0.4 grams protein, 0.1 grams fat, 2 grams carbohydrates, 0.9 grams fiber
• Sugar snap or snow peas (½ cup whole pieces): 13 calories, 0.8 grams protein, 0 grams fat, 2.3 grams carbohydrates, 0.8 grams fiber
• Summer squash (½ cup slices): 15 calories, 0.7 grams protein, 0.2 grams fat, 1.8 grams carbohydrates, 0.5 grams fiber
• Tomato (½ cup chopped): 16 calories, 0.8 grams protein, 0.2 grams fat, 3.5 grams carbohydrates, 1.1 grams fiber
• Zucchini (½ cup chopped): 10 calories, 0.8 grams protein, 0.2 grams fat, 2.0 grams carbohydrates, 0.6 grams fiber

Fruits

If you like a little sweetness in your salad, fruits are a fantastic addition! Fresh fruit adds a juicy sweetness, whereas as dried fruit adds a nice chewy texture and freeze-dried adds a crunch. And fruit is another great way to add more fiber, vitamins, and minerals to your salad meal.

• Apples (½ cup chopped): 33 calories, 0.2 grams protein, 0.1 grams fat, 8.5 grams carbohydrates, 1.5 grams fiber
• Apricots (¼ cup dried): 79 calories, 1.1 grams protein, 0.2 grams fat, 20.2 grams carbohydrates, 2.2 grams fiber
• Blueberries (½ cup): 42 calories, 1.0 gram protein, <1.0 gram fat, 11 grams carbohydrates, 2 grams fiber
• Cherries (½ cup): 39 calories, 0.8 grams protein, 0.3 grams fat, 9.5 grams carbohydrates, 1.3 grams fiber
• Dried cranberries (⅓ cup): 123 calories, 0 grams protein, 0.5 grams fat, 33 grams carbohydrates, 2.3 grams fiber
• Mandarin oranges (½ cup sections): 52 calories, 0.8 grams protein, 0.3 grams fat, 13 grams carbohydrates, 1.8 grams fiber
• Mango (½ cup chopped): 50 calories, 0.7 grams protein, 0.3 grams fat, 12.5 grams carbohydrates, 1.3 grams fiber
• Pear (½ cup slices): 40 calories, 0.3 grams protein, 0.1 grams fat, 10.5 grams carbohydrates, 2.2 grams fiber
• Pomegranate arils (½ cup): 72 calories, 1.5 grams protein, 1.0 grams fat, 16 grams carbohydrates, 3.5 grams fiber
• Raspberries (½ cup): 33 calories, 0.8 grams protein, 0.4 grams fat, 7.5 grams carbohydrates, 4 grams fiber
• Strawberries (½ cup slices): 28 calories, 0.6 grams protein, 0.3 grams fat, 6.4 grams carbohydrates, 1.8 grams fiber

Healthy Fats

Long gone are the days of fearing fat (or any food for that matter - all foods can fit any balanced diet!). Fat is an essential nutrient, needed for functions like for aiding absorption of fat-soluble vitamins (A, D, E, K), supporting cell function, and are critical for your hormonal health, too.

• Almonds (⅛ cup slivered): 78 calories, 2.9 grams protein, 6.7 grams fat, 2.9 grams carbohydrates, 1.7 grams fiber
• Avocado (¼ cup slices): 59 calories, 0.7 grams protein, 5.3 grams fat, 3 grams carbohydrates, 2.5 grams fiber
• Bleu cheese (⅛ cup crumbled): 60 calories, 3.6 grams protein, 4.9 grams fat, 0.8 grams carbohydrates, 0 grams fiber
• Burrata (½ oz): 43 calories, 3.2 grams protein, 3.2 grams fat, 0.3 grams carbohydrates, 0 grams fiber
• Cashews (½ oz): 79 calories, 2.5 grams protein, 6 grams fat, 4.5 grams carbohydrates, 0.5 grams fiber
• Cheddar cheese (2 tablespoon shredded): 57 calories, 3.5 grams protein, 4.6 grams fat, 0.2 grams carbohydrates, 0 grams fiber
• Feta cheese (2 tablespoon crumbled): 50 calories, 2.6 grams protein, 4 grams fat, 0.8 grams carbohydrates, 0 grams fiber
• Fresh mozzarella (½ oz): 39 calories, 4 grams protein, 2.4 grams fat, 0.5 grams carbohydrates, 0 grams fiber
• Guacamole (2 tbsp): 70 calories, 1 gram protein, 6 grams fat, 1 gram carbohydrates, 0.5 grams fiber
• Olives (2 tbsp): 20 calories, 0.2 grams protein, 1.8 grams fat, 1.0 grams carbohydrates, 06 grams fiber
• Pistachios (½ oz): 80 calories, 2.8 grams protein, 6.4 grams fat, 3.4 grams carbohydrates, 1.5 grams fiber
• Pumpkin seeds (2 tbsp): 90 calories, 5 grams protein, 8 grams fat, 1.5 grams carbohydrates, 1.0 gram fiber
• Sunflower seeds (2 tbsp): 102 calories, 3.6 grams protein, 9 grams fat, 3.5 grams carbohydrates, 1.5 grams fiber
• Walnuts (½ oz): 93 calories, 2.2 grams protein, 9 grams fat, 2 grams carbohydrates, 1 gram fiber

Carbs

Carbohydrates don't need to be feared! If you find yourself struggling to be satisfied from eating a salad for a meal, or you find yourself hungry again soon after eating a salad, play around with adding carbohydrates.

• Black beans (½ cup): 110 calories, 7 grams protein, 0 grams fat, 20 grams carbohydrates, 4.9 grams fiber
• Chickpeas (½ cup): 135 calories, 7.3 grams protein, 2.1 grams fat, 22.5 grams carbohydrates, 6.3 grams fiber
• Cooked pasta (½ cup cooked): 110 calories, 4.0 grams protein, 0.6 grams fat, 21.5 grams carbohydrates, 1.3 grams fiber
• Croutons (2 tbsp): 31 calories, 1.8 grams protein, 1 gram fat, 11 grams carbohydrates, 0.8 grams fiber
• Fruit (varies, see above)
• Granola (this will vary greatly on the brand/ flavor, but using Bear Naked's Triple Berry Granola, ¼ cup): 100 calories, 3 grams protein, 1.5 grams fat, 21 grams carbohydrates, 3 grams fiber
• Pita chips (this will vary, but one 28 gram serving of Stacy's Pita Chips): 130 calories, 3 grams protein, 5 grams fat, 19 grams carbohydrates, 1 gram fiber
• Potatoes (½ cup diced): 58 calories, 1.5 grams protein, 0.1 grams fat, 13 grams carbohydrates, 1.7 grams fiber
• Quinoa (½ cup cooked): 110 calories, 4 grams protein, 1.7 grams fat, 19.7 grams carbohydrates, 2.6 grams fiber
• Rice (½ cup cooked): 102 calories, 2.1 grams protein, 0.2 grams fat, 22.3 grams carbohydrates, 0.3 grams fiber
• Sweet potatoes (½ cup cubes): 57 calories, 1 gram protein, 0.1 gram fat, 13.5 grams carbohydrates, 2 grams fiber
• Tortilla chips (¼ cup crushed): 73 calories, 1.3 grams protein, 2.5 grams fat, 11.5 grams carbohydrates, 0.9 grams fiber

Dressing

Ultimately I want you to know that salad dressing is nothing to fear. That said, it can be helpful to practice nutrient awareness. For example, you may prefer salad dressings with less added sugar, to help stay under the American Heart Association's <25 grams daily added sugar recommendation (<36 grams for men). It's perfectly acceptable to know that calories aren't everything and you don't always have to choose the lowest calorie option, but also understand that calories do play a role.

Use your nutrition knowledge, the nutrition label, and your own personal preferences to decide what's a fit for you.

That said, some of my personal favorite dressings include:

• Cilantro lime dressing
• Honey lemon vinaigrette
• Creamy Southwest salad dressing (Greek yogurt-based)
• Healthy honey mustard dressing (Greek yogurt-based)
• The cranberry vinaigrette from this winter kale salad, or if you prefer a fresh cranberry dressing, try instead the cranberry dressing from this apple harvest salad.
• Bolthouse Farms yogurt-based salad dressings (love their Caesar and honey mustard, and they're typically lower in calories than more traditional dressings)
• Panera poppy seed salad dressing (lower sugar than other varieties)

Satisfaction Boosters

Satisfaction boosters are what I like to call all the little things that can elevate the enjoyment of your eating experience. For example: different textures, tastes, temperatures -- they all can impact how much you enjoy and are satisfied by a meal. So get curious and play around with what brings you the most enjoyment and satisfaction from a meal. Check out some examples:

• Crunchy chickpeas instead fresh
• Chewy dried cherries instead of fresh
• Cheese crisps instead of shredded cheese
• Roasted vegetables instead of raw
• Try experimenting with textures of food by how you cut them, like with grated carrots instead of diced.
• Candied nuts instead of dry roasted
• If you like bright flavors, try squeezing a wedge of lemon or lime
• Add fresh herbs to also boost flavor
• Use a splash of vinegars, or high-flavor specialty oils like sesame oil
• Hot grilled chicken instead of cold
• Adding some seasonings, like freshly cracked pepper, everything but the bagel seasoning, lemon pepper seasoning, etc.
• Pickles, or pickled vegetables
• Instead of eating a quesadilla on the side, try using a pizza cutter to cut it into small cubes to make quesadilla croutons
• Adding a drizzle of honey, or hot honey
• Try a drizzle of balsamic glaze
• Instead of salad dressings, try getting creative with different dips and other satisfaction boosters (I love mixing romesco dip and balsamic glaze, or guacamole and lime juice).

Delicious Salad Recipes

Need some salad inspiration? Then try these recipes (some you'll need to add a protein to turn it into a full meal):

• Southwest Avocado Chicken Salad
• Honey Mustard Grilled Chicken Salad
• Peach Burrata Salad
• Cucumber Chickpea Salad
• Asian-inspired Carrot Cucumber Salad
• Blueberry Panzanella Salad
• Broccoli Kale Quinoa Salad
• Fresh Beetroot Salad
• Greek Lentil Salad

What are Your Favorite Salad Toppings?

I hope you found this helpful! I would love to know your favorite salad toppings or combination of salad toppings that make your dream salad! Share in the comments below for inspiration.

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