Dining out but want to stick to your healthy eating goals? Salads can be a nutritious choice at restaurants if ordered wisely. With the right ingredients and dressing, they make for satisfying, veggie-packed meals.
Follow these tips to order healthy, delicious salads next time you eat out.
Key Takeaways
Opt for nutrient-dense greens like kale, spinach or arugula.
Load up on veggies for fiber, vitamins and minerals.
Add lean protein like chicken, salmon or tofu for staying power.
Ask for dressing on the side and use sparingly.
Avoid heavy proteins, cheeses, croutons, and creamy dressings.
Modify menu items to make them healthier.
Do research before going to choose the best options.
Focus on Leafy Greens
Maximize nutrition by starting with powerhouse salad greens. Some top picks:
Kale
Loaded with vitamins A, C, and K. Curly green or purple leaves. Hearty, earthy taste.
Spinach
Rich in vitamin K, folate, and antioxidants. Broad green leaves. Delicate, slightly sweet flavor.
Arugula
Contains antioxidants, vitamins K and C, and folate. Sharp, peppery, herbaceous taste.
Romaine
Crunchy leaves packed with vitamin A, K, and folate. Mild flavor.
Pair greens or do a mix for texture and nutrient diversity.
Pile on the Veggies
Veggie toppings boost fiber, vitamins, minerals, and phytonutrients. Some healthy, low-cal options:
- Tomatoes 🍅
- Cucumbers 🥒
- Carrots 🥕
- Bell peppers 🌶
- mushrooms 🍄
- onions
- artichokes
- beets
- snow peas
- snap peas
- broccoli
- cauliflower
Go for a rainbow of colors and varieties. Ask for extra veggies in place of higher cal toppings.
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Add Lean Protein
The right protein helps you stay satisfied and balances out veggie-based salads. Healthy options:
Grilled Chicken Breast
High in protein, low in fat. Provides B vitamins.
Salmon
Rich in heart-healthy omega-3s. Good source of protein.
Shrimp 🦐
Low calorie. Contains lean protein, selenium, and vitamin B12.
Tofu
Plant-based protein without the saturated fat of meat.
Chickpeas or Beans
Fiber, plant-based protein, iron, and magnesium.
Aim for 4-6 oz protein portions. Request grilled, baked or broiled cooking methods.
Dress Lightly
Salad dressings quickly add calories, fat, sugar and sodium. To keep salads nutritious:
Ask for dressing on the side. Dip fork into dressing before each bite instead of drenching the salad.
Opt for oil and vinegar-based vinaigrettes over creamy dressings.
Use just 1-2 Tbsp of dressing total.
Request light dressing or substitute balsamic glaze.
Skip croutons and cheese which boost calories.
If salad comes pre-dressed, ask for a low-fat version.
Healthier Swaps
Tweak menu items by asking for substitutions and healthier preparations:
✅ Grilled chicken instead of crispy fried
✅ Vinaigrette instead of creamy caesar
✅ Mixed greens instead of iceberg lettuce
✅ Extra veggies instead of bacon, cheese or croutons
✅ Salmon instead of steak
Don't be afraid to customize! Most restaurants are happy to accommodate requests.
Research Options in Advance
Scope out healthy salad choices at restaurants online first whenever possible.
Check menus on restaurant websites.
Look for nutrition info to calculate calories.
Read reviews mentioning nutritious picks.
Identify dishes you can modify.
This allows you to go in with a game plan of what to order.
Healthy Salad Inspiration
Use these delicious salad ideas as a starting point for your order:
Greek Salad
Romaine lettuce, tomatoes, cucumbers, onions, olives, feta cheese, grilled chicken breast, lemon vinaigrette.
Cobb Salad
Mixed greens, hard boiled egg, grilled chicken, avocado, tomatoes, bacon, blue cheese, balsamic vinaigrette.
Salmon Nicoise
Mixed greens, grilled salmon, green beans, tomatoes, boiled eggs, olives, potatoes, mustard vinaigrette.
Asian Chicken Salad
Mixed greens, grilled chicken, mandarin oranges, toasted almonds, edamame, carrots, ginger dressing.
Taco Salad
Romaine, seasoned ground turkey, black beans, corn, pico de gallo, avocado, salsa dressing.
Summary
Dining out doesn't mean you have to derail your nutrition goals. Focus on nutrient-dense greens, pile on veggies, add a lean protein, and dress lightly. Feel empowered to make swaps to menu items. Do research ahead of time to choose the healthiest options. With these simple strategies, you can enjoy delicious, satisfying salads at restaurants.