5 tips for tastier salads
Emma White - Nutritionist | 03 Jul, 2025
The humble salad often has a reputation as a healthy lunch choice—but it’s not always considered the most exciting. While the usual combination of crunchy veggies, high-fiber carbs, and lean protein can form a nutritious base, these ingredients don’t always deliver the flavor and texture needed to take your salad from functional to flavorful.
Join me as we explore some of the best ways to boost the flavor profile of your salads, while also increasing their nutrient content!
Whip up your own dressings
Many store-bought dressings are loaded with all kinds of ingredients and pack in a hefty amount of fat, sugar, and salt. But homemade dressings are totally within your control. The right dressing can completely transform a bland lettuce leaf into something delicious. If you’ve got the calories to spare, mix some olive oil with something acidic like lime juice or balsamic vinegar, and season with pepper and dried herbs—an easy way to add lots of flavor and healthy fats! If you’re watching your calories, balsamic vinegar with herbs is a great alternative, or even just a squeeze of fresh lemon or lime juice with a pinch of salt and pepper does the trick. Want a protein boost? Mix some plain yogurt with lemon juice, fresh herbs, and pepper—just thin it with a little water to make it drizzle-ready.
Spruce up with fresh herbs
Fresh herbs can be a total game-changer for boosting salad flavor—without adding many (or any) extra calories. I love finely chopping fresh mint and tossing it into a summer salad for a refreshing burst of flavor—it transforms the whole dish. Basil, parsley, and cilantro also work great, depending on the salad style. A little cilantro with a drizzle of toasted sesame oil is amazing for Asian-inspired salads. Or mix in fresh basil, tomatoes, olive oil, and mozzarella for a classic Italian Caprese salad—delizioso!
Create your own salad topper
Some grocery stores sell pre-seasoned nut and seed mixes to sprinkle on salads—but why not make your own? Combine a mix of nuts and seeds like pumpkin, sesame, sunflower, hemp, flaxseed, cashews, hazelnuts, peanuts, or walnuts. Season with smoked paprika, chili powder, or your favorite dried herbs, then lightly toast them in a dry pan for a few minutes (watch carefully to avoid burning!). Store them in an airtight container for 1–2 weeks to sprinkle on salads. Or try seasoning chickpeas and roasting them in the air fryer for another crunchy topping. These are great ways to add flavor, texture, protein, healthy fats, and fiber to your salads.
Sweeten it up
I know sweet and savory can be a divisive combo, but I’m here for it. Throw pineapple on pizza or into a cottage cheese bagel and I’m all in. If you feel the same, try adding a little natural sweetness to your salads. It’s a great way to introduce bold flavors without piling on calories. Grapes, watermelon, pineapple, strawberries—even raisins—have all made successful salad appearances, and they work beautifully. Next time you're prepping your salad, take a look and see what sweet additions you might toss in.
Roast your veggies
There’s just something about roasted vegetables that makes them taste incredible. Add warmth and rich flavor to your salads by topping them with roasted veggies. Bell peppers, eggplant, mushrooms, zucchini, tomatoes, carrots, beets, sweet potatoes, and red onions are some of my top picks. Chop them up, drizzle with a little olive oil (or spray with low-calorie oil if needed), season with salt, pepper, and herbs or spices of your choice, and roast for 20–30 minutes—and there you go! A flavorful salad upgrade, done and dusted.
Nutritionist Emma White (ANutr), MSc Human Nutrition is passionate about how food science applies to the human body, and how the nutrients in what we eat affect us and ultimately have an impact on our health.
About Nutracheck
Nutracheck is a top-rated food diary App and website. We track calories and 7 key nutrients - carbs, sugar, fibre, protein, fat, saturated fat and salt. Our mission is to give our members insight into what they are eating to empower them to make more informed food choices. We've been helping people achieve their weight management goals since 2005.
WINNER Help Scout's 2021 Customer Service Awards
WINNER App Growth Awards 2020 - Fastest Growing App
WINNER UK IT Industry Awards 2018 - Mobile App of the Year
WINNER UK App Awards 2018 - Health & Fitness App of the Year
WINNER UK App Awards 2018 - Food & Drink App of the Year
