Top 20 Healthy Salad Toppings - Healthline

Maybe your like

HealthlineSubscribe

Nutrition

Evidence Based20 Healthy Ingredients to Add to a Salad

Medically reviewed by Amy Richter, MS, RD — Written by Lizzie Streit, MS, RDN, LD — Updated on November 26, 2024

Beans, roasted vegetables, and salsa are just a few ingredients that can add nutrients, texture, and flavor to any salad.

With many possible mix-ins, salads can be a staple of a balanced diet. You can add almost any food to a salad, but some toppings are more nutritious.

Here are 20 healthy ingredients you can add to salad.

1. Chopped raw vegetables

A typical salad starts with raw greens, like lettuce, mixed greens, or arugula. However, you can also add several other raw vegetables.

Some popular raw veggie salad toppings include:

chopped carrots
onions
cucumbers
celery
mushrooms
broccoli

These vegetables are packed with fiber and plant compounds that offer health benefits.

Research shows that eating raw vegetables like carrots, spinach, and cucumber is linked to improved mood and mental health.

2. Nuts and seeds

Nuts and seeds are highly nutritious salad toppings rich in healthy fats, protein, and fiber.

Popular nuts and seeds to add to salads include:

pistachios
walnuts
pumpkin seeds
almonds
peanuts
chia seeds

Eating a handful of nuts and seeds daily may help lower your risk of cardiovascular disease.

3. Dried fruit

Adding dried fruit to salads is an easy way to add some sweetness along with extra nutrients. For example, 1 oz of dried apricots is a good source of vitamin A and contains about 2 grams (g) of fiber.

Other healthy dried fruits include cranberries, mango, and raisins.

To avoid added sugars and preservatives, look for dried fruits that only have the fruit listed as an ingredient. Additionally, using dried fruits sparingly can help you avoid excess carbohydrates.

You can also make dried fruit at home using the following steps:

Slice your favorite fruit into thin pieces.
Bake the pieces on a lined baking sheet at 250°F (121°C) for 2 to 3 hours.

4. Whole grains

Whole grains are a good source of protein and dietary fiber. They can also add texture and flavor to your salad.

Popular whole grains for salad toppings include:

cooked brown rice
quinoa
farro
barley

Cooked whole grains are available at most grocery stores. To prepare your own:

Combine 1 part uncooked grains with 2 parts water in a pot.
Bring to a boil over a stove.
Simmer until the grains are tender.

5. Beans and legumes

Beans and legumes are excellent plant protein sources to add to your salad.

Both black and kidney beans provide over 15 g of protein per cup in addition to vitamins, minerals and fiber.

You can use canned beans or prepare them yourself. To cook your own:

Put dried beans in a large pot and cover them with an inch of water.
Bring to a boil and simmer for one to three hours or until beans are tender.

6. Fresh fruit

Even though salads typically contain vegetables, fresh fruit can be a delicious topping with added health benefits.

Most fruits are low in fat and contain essential nutrients like potassium, vitamin C, and folate. Fruits are also a good source of dietary fiber.

Popular fresh fruits to add to your salad include berries, apples, oranges and cherries. You can also use blended fruit or freshly squeezed fruit juice for homemade salad dressings.

7. Baked tortilla or pita chips

Crushed tortilla or pita chips can add some delicious crunch and flavor to your salad.

Look for chip options that are baked instead of fried and are low in sodium and added sugar.

To prepare homemade baked chips, slice a few tortillas or pitas into six triangles. Brush each triangle with olive oil and bake for 10 to15 minutes at 350°F (176°C).

8. Shredded hard cheeses

Shredded hard cheeses can add extra flavor and nutrients like protein and calcium to your salad.

One oz of shredded parmesan contains over 10 grams of protein and 35% of the DV for calcium.

Other hard cheeses include cheddar, gouda, and manchego.

9. Roasted vegetables

Roasting vegetables can bring out different flavors and textures that complement raw salad greens.

Research also suggests that cooking vegetables makes them easier to digest and improves the absorption of some nutrients.

To make roasted vegetables:

Dice your chosen veggies.
Toss diced veggies in olive oil and seasonings.
Bake on a lined baking sheet for 30 to 40 minutes at 350°F (176°C).
Let cool before adding to salad, if desired.

You can also use leftover roasted veggies from a previous meal.

10. Hard-boiled eggs

Sliced hard-boiled eggs can add some healthy protein to your salads.

One large egg contains 77 calories, 6 g of protein, and more than 15 vitamins and minerals.

Research suggests that including protein from eggs in your diet can help you feel satisfied and maintain a moderate weight.

11. Fresh herbs

Fresh herbs can elevate the flavor of your salads and may have a variety of health benefits.

Evidence suggests that herbs and spices may provide antioxidant, anti-inflammatory, and anticancer properties.

Popular fresh herbs to add to salads or salad dressings include:

basil
mint
rosemary
parsley
sage
cilantro

12. Leftover meat

Leftover meats like grilled chicken, beef, or pork can be a good way to add healthy protein and other nutrients to salads.

For example, 3 oz of baked chicken breast contains about 22 g of protein and 163 calories.

Pre-cooked meats available at the grocery store can also make quick, convenient salad toppings. However, be sure to choose unprocessed meats to avoid potentially unhealthy ingredients.

13. Seafood

Fish and other seafoods can be a good source of protein and omega-3 fatty acids, which can boost heart health and brain function.

Examples of seafood you can add to salad include:

salmon
cod
halibut
shrimp
lobster
sardines

To prepare fish filets at home:

Brush filets with olive oil and seasoning.
Bake in a lined dish for 15 to 20 minutes at 400°F (204°C).

14. Avocados

Avocados are a good source of healthy fats, fiber, and other essential nutrients. In fact, one avocado may provide as much as 30% of the DV of vitamin K and folate.

You can add sliced avocado to almost any salad or use guacamole as a topping.

To make guacamole, mash avocado with onion, garlic, and lime juice. Optionally, add fresh cilantro for an extra zing.

15. Soft cheeses

Soft cheeses can add a creamy texture to salads, along with protein, calcium, and other nutrients.

Additionally, soft cheeses made from goat’s or sheep’s milk may be easier to digest if you have lactose intolerance.

Soft cheeses you can add to salads include:

mozzarella
feta
ricotta
goat
bleu cheese
burrata

When buying mozzarella, burrata, or feta cheeses, look for items packed in brine. Brine helps inhibit bacterial growth and maintain the creamy texture of the cheese.

16. Pomegranate arils

Pomegranate arils are also also known as pomegranate seeds. They make for a decorative and nutritious salad topping.

Like avocados, pomegranate seeds provide vitamin K and folate and are also a good source of potassium. They are also high in dietary fiber and antioxidants.

Packaged pomegranate seeds are available at most grocery stores.

To remove the seeds from a whole pomegranate:

Slice off the top of the pomegranate.
Use a knife to make a few evenly spaced scores on the sides of the fruit.
Crack the fruit open with your hands to access the seeds.

17. Corn and salsa

Using corn and salsa as a topping is a healthy way to add Tex-Mex flavor to a salad.

Sweet corn kernels contain fiber and are rich in vitamin C and folate. Also, research suggests that lycopene in tomato-based foods like salsa may help protect against heart disease and cancer.

When shopping for corn and salsa, look for varieties that contain mostly whole food ingredients. You can also make homemade salsa by combining diced tomatoes, peppers, onions, cilantro and seasonings.

18. Tofu and edamame

Tofu and soybeans, known as edamame, are excellent sources of plant protein to add to your salad.

One cup of edamame has about 18 g of protein, while 1/2 cup of tofu provides about 10 g.

When choosing soy foods, look for whole soybeans and tofu without many additives. Keep in mind that most soy is genetically modified unless marked with an organic or GMO-free label.

19. Olives

Olives are a nutrient-rich salad topping and a good source of healthy fats, which can help reduce your risk of heart disease.

However, since olives are cured in brine, many may be high in salt. If you’re watching your salt intake, look for varieties with reduced sodium.

20. Oil and vinegar dressings

Oil and vinegar dressings are a great way to add flavor and extra nutrients to a salad.

Dressings that contain healthy fats like olive oil can give you energy and help you absorb important vitamins and minerals.

You can make your own oil and vinegar salad dressing at home. To do this, combine 2 tbsp oil like olive or avocado with 1 tbsp vinegar. Season with herbs and spices.

The Bottom Line

Adding healthy toppings to your salad can boost nutrition and flavor.

Some salad ingredients are available packaged, but you can also prepare many of them at home.

When shopping for healthy salad toppings, look for items containing mostly whole ingredients that are high in dietary fiber and low in saturated fat.

How we reviewed this article:

SourcesHistoryHealthline has strict sourcing guidelines and relies on peer-reviewed studies, academic research institutions, and medical journals and associations. We only use quality, credible sources to ensure content accuracy and integrity. You can learn more about how we ensure our content is accurate and current by reading our editorial policy.

Apricots, dried, sulfured, uncooked. (2019).https://fdc.nal.usda.gov/food-details/173941/nutrients
Balakrishna R, et al. (2022). Consumption of nuts and seeds and health outcomes including cardiovascular disease, diabetes and metabolic disease, cancer, and mortality: An umbrella review.https://pmc.ncbi.nlm.nih.gov/articles/PMC9776667
Beans, black, mature seeds, cooked, boiled, with salt. (2019).https://fdc.nal.usda.gov/food-details/175237/nutrients
Brookie KL, et al. (2018). Intake of raw fruits and vegetables is associated with better mental health than intake of processed fruits and vegetables.https://pmc.ncbi.nlm.nih.gov/articles/PMC5902672
Buratti S, et al. (2022). Influence of cooking conditions on nutritional properties and sensory characteristics interpreted by e-senses: Case-study on selected vegetables.https://pmc.ncbi.nlm.nih.gov/articles/PMC7278733/
Caceres V. (2021). Just how healthy are pomegranates?https://www.heart.org/en/news/2021/09/09/just-how-healthy-are-pomegranates
Cheese, parmesan, grated. (2019).https://fdc.nal.usda.gov/food-details/325036/nutrients
Chicken breast, baked, broiled, or roasted, skin eaten, from raw. (2024).https://fdc.nal.usda.gov/food-details/2705955/nutrients
Dietary Guidelines for Americans, 2020–2025. (2020).https://www.dietaryguidelines.gov/sites/default/files/2021-03/Dietary_Guidelines_for_Americans-2020-2025.pdf

Share this article

Evidence Based

This article is based on scientific evidence, written by experts and fact checked by experts.

Our team of licensed nutritionists and dietitians strive to be objective, unbiased, honest and to present both sides of the argument.

This article contains scientific references. The numbers in the parentheses (1, 2, 3) are clickable links to peer-reviewed scientific papers.

Medically reviewed by Amy Richter, MS, RD — Written by Lizzie Streit, MS, RDN, LD — Updated on November 26, 2024

Health Conditions

Condition Spotlight

Wellness Topics

Product Reviews

Featured Programs

Featured

Lessons

Newsletters

Lifestyle Quizzes

Health News

This Just In

Top Reads

Video Series

Find Your Bezzy Community

Follow us on social media

Nutrition

Nutrition

1. Chopped raw vegetables

2. Nuts and seeds

3. Dried fruit

4. Whole grains

5. Beans and legumes

6. Fresh fruit

7. Baked tortilla or pita chips

8. Shredded hard cheeses

9. Roasted vegetables

10. Hard-boiled eggs

11. Fresh herbs

12. Leftover meat

13. Seafood

14. Avocados

15. Soft cheeses

16. Pomegranate arils

17. Corn and salsa

18. Tofu and edamame

19. Olives

20. Oil and vinegar dressings

The Bottom Line

How we reviewed this article:

Evidence Based

related stories

Read this next

Contact