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Home » Recipes » Salad

Modified: Jul 19, 2023 | Categories: Recipes

How to Make a Salad into a Balanced Meal

Have you ever craved a salad for dinner, but wondered if that was enough?

Salads can come in all shapes, sizes, and varieties.

Some may meet the criteria for a complete meal, while others may fall just a little bit short (these can still make great side dishes, though!).

It's no secret that salads are a favorite here, so let's dig in to how to make a salad into a balanced meal so that the next time you're craving one for dinner, you know exactly what to do.

A collage of vegetable recipes.
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What makes a salad a balanced meal?

  • Before we get into the details, it's important to mention what makes a meal balanced in the first place.
  • Thinking about having a source of carbohydrates, protein and healthy fats is a good place to start. This is your basic blueprint.
  • Each of these categories has a wide variety of foods that can suit any dietary preference or taste - and some even overlap as an added bonus!
  • Truly, the options for salads are endless and once you have the basics down, whipping up a balanced (and satisfying) "salad meal" can be a breeze.

Salmon Nicoise Salad

Salmon Nicoise Salad in a white bowl with eggs, potatoes and vegetables as a balanced salad example
Salmon Nicoise Salad

Greek Salad with Feta Vinaigrette

Greek salad ingredients in white bowls
Greek Salad with Feta Vinaigrette

A few basic steps for building a balanced salad:

1. Choose Your Carbohydrates

  • This category can vary the most within a salad since you have different types of carbohydrates to think about.
  • When we typically think of salads, a green or leafy base likely comes to mind first.
  • However, this isn't always the case!
  • There are plenty of options for whole grains or starchy vegetables like potatoes (who doesn't love a good potato salad?!) as the base.
  • These are perfect for when you're in the mood for something a little heartier.
  • While you don't need to have every type of carbohydrate for a meal to be balanced, salads are the best opportunity to pack in non-starchy carbohydrate veggies.
  • Fruit also makes an amazing addition to salads!
Here are a few carbohydrate ideas to get you thinking:
  • Non-starchy carbohydrates: Leafy greens (lettuce, spinach, arugula, kale, etc.), cucumbers, tomatoes, broccoli, cauliflower, beets, carrots, mushrooms, peppers, onion, squash, green beans, artichokes, asparagus, etc.
  • Starchy carbohydrates: potatoes, sweet potatoes, beans, chickpeas and legumes, peas, corn, lima beans, etc.
  • Whole grains: quinoa, brown rice, farro, barley, freekeh, etc.
  • Fruit: berries, apples, cranberries, peaches, pears, mangoes, oranges, etc.

Berry Chicken Salad with Honey Balsamic Vinaigrette

Berry Chicken Salad with Honey Balsamic Vinaigrette in a white bowl as one example of a balanced meal
Berry Chicken Salad with Balsamic Vinaigrette

2. Choose Your Protein

  • When you think of a side salad, protein is often the missing piece and what makes a salad go from a side dish to a balanced meal (and maybe making the portion size slightly larger!).
  • Protein also helps make a meal feel more filling.
Here are a few protein ideas to get you thinking:
  • Poultry: The most common options for protein include meats like chicken and turkey.
  • Beef and pork: Lean options like loin are best.
  • Seafood: Like shrimp, scallops and fish can make delicious additions as well.
  • Plant-based protein: Like tofu, tempeh, edamame, chickpeas, beans, lentils, and nuts.
  • Cheese and eggs: Also make wonderful salad additions both in terms of flavor and provide some added protein.
  • Mix and match: Don't be afraid to use more than one protein option!

3. Choose Your Healthy Fats

  • Healthy fats can be added in a few different ways, but one of your main opportunities is in the salad dressing.
  • While using a store-bought dressing is always an option, it's really easy to make your own homemade salad dressing in no time.
  • This way you can truly control the ingredients and flavor.
Here are a few healthy fat ideas to get you thinking:
  • Olive oil is a classic example of a healthy fat in salad dressing, while avocado oil makes a great choice too.
  • Other types of healthy fats you can choose from are nuts, seeds, eggs, olives, avocado, and fatty fish like salmon.

How to make a homemade salad dressing

Italian Salad Dressing in a jar as an example of healthy fats in a balanced salad
How to make a healthy homemade salad dressing

The most important part?

  • Don't forget to make your salads delicious and something that you truly enjoy eating!
  • Building a salad into a healthy balanced meal is an awesome opportunity to choose foods you love and spice them up with herbs, seasonings and tasty dressings.
  • The options are truly endless and they do NOT have to be boring, no matter what anyone else tries to tell you. 🙂

Simple Dijon Potato Salad

Simple Dijon Potato Salad
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Here are some salads that make a great balanced meal:

  • The Ultimate Autumn Salad
  • Carrot, Chickpea & Raisin Salad
  • Green Bean Potato Salad
  • Mediterranean Chickpea & Tuna Salad
  • Ramen Noodle Salad with Orange Ginger Sesame Dressing
Written by Anna Pashkova, MS, RDN, LD, ACSM-EP / Reviewed by Chef Julie Andrews, MS, RDN, CD, FAND
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hi, i’m julie!

chef, registered dietitian & mom
passionate about simple, healthy cooking

*formerly the gourmet RD*

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