Why bother with a salad bar outing when you can craft your own at home? Simplify your week by establishing a designated space in your refrigerator for all your salad ingredients. Begin by washing and cutting veggies into salad-friendly pieces, and storing them in sealed glass containers for easy access. Prepare enough for two to three days and replenish as needed for freshness. Introduce new veggies at least twice a week to add variety.
Why you’ll like it
- Meal prep the night before. For a hassle-free morning, assemble your salad the night before without adding the nuts, seeds and dressing.
- Guilt-free nutritious meal. Whether you decide to add the extra toppings or not, this meal will still be the most nutritious meal you will eat throughout the day.
- Versatile. This salad bar recipe is so versatile that one day you can eat it with shrimp, the next one with tofu or roasted chicken. On occasions, you can add feta cheese but on other days you can opt for nuts or avocado. We also suggest different dressings that you can add to the salad. Rest assured that even without any dressing the salad tastes already great!
- Hassle-free. Use whatever you have in your fridge and freezer and you can assemble it in 10 minutes. You don’t have to worry about finding a recipe with ingredients you have in your pantry.
Guilt-Free Salad Bar Recipe
What is the Guilt-Free Salad Bar?
Here’s a quick prep guide: Choose from the items listed below, and add them to your weekly shopping list. Kick off with selecting your greens, considering a mix of various types for texture balance. Skip iceberg lettuce as it’s low on green color and nutrients. Follow up with your choice of veggies, protein, healthy fats, and dressing. Vary your selections daily to keep your taste buds happy.
If you’re following a detox diet, consider steering clear of the ingredients marked with the prefix ** or moderating their use. Nevertheless, if you find yourself yearning for bacon, cheese, or croutons, there’s no need to feel guilty. Indulging in this wholesome salad with some additions to quell your hunger pangs, rather than opting for takeout, is equally crucial for your overall well-being.
Ingredients
- Base Salad – 2 cups green salad per portion
- Arugula
- Spinach
- Mixed greens
- Romaine lettuce
- Watercress
- Kale
- Vegetables – 1 to 2 cups veggies per portion
- Cucumber
- Peppers: red, green, yellow
- Sprouts: sunflower, pea shoots, clover, etc.
- Tomatoes: grape, cherry
- Carrots
- Beets (¼ to ½ cup)
- Red onions (¼ to ½ cup)
- Scallions (¼ to ½ cup)
- Broccoli, lightly steamed
- Cauliflower, lightly steamed
- Cabbage: red, Napa, etc.
- Mushrooms
- Snap peas
- Asparagus
- Artichoke hearts (packed in water in glass jars)
- Hearts of palm (packed in water in glass jars)
- Kalamata olives
- Zucchini
- Roasted eggplant
- Dried Herbs – 1 teaspoon of dried herbs of your choice from parsley, basil, oregano, dill, cilantro, mint, etc.
- Fresh Herbs – ¼ cup of fresh herbs of your choice from mint, parsley, basil, dill, and oregano
- Protein – (4 to 6 ounces):
- Canned fish (packed in water): salmon, sardines, herring, etc. (skip tuna; it has too much mercury)
- Chicken (baked or roasted)
- Turkey (baked or roasted)
- Tofu, cooked
- Tempeh
- Hard-boiled eggs (2)
- Cooked shrimp
- Leftover chicken or seafood from dinner
- **Ham, chopped (1oz – 2oz per salad)
- **Bacon, cooked & crispy (1 – 2 slices per salad)
- Healthy fats & cheese – choose one
- Avocado – ¼ to ½ Avocado
- Raw Nuts: ¼ cup of seeds of your choice from almonds, cashews, walnuts, hazelnuts, Brazil nuts, pecans, etc.
- Raw Seeds: ¼ cup of seeds of your choice from flax, chia, hemp, sunflower, pumpkin, sesame, etc.
- **Cheese: ¼ to ½ feta cheese, parmesan or cheddar cheese, crumbled
- Dressing (1 to 2 tablespoons per salad): For a simple salad dressing, mix oil with lemon (or lime) juice or vinegar at a ratio of ¾ oil to ¼ lemon or vinegar (or 3 to 1 oil to vinegar). Get creative with ingredients; experiment and discover your preferences. Begin with:
- Oil: extra virgin olive, flax, walnut, or avocado oil
- Lemon or lime juice, or apple cider, balsamic, or wine vinegar
- Seasoning: A choice of your favorite seasoning like salt, freshly ground black pepper, fresh or dried herbs such as basil, oregano, garlic, onion, and rosemary.
- Dijon vinaigrette: red wine vinegar, olive oil, Dijon mustard, garlic cloves, salt, black pepper, Italian seasoning (see Ingredients below)
- **Creamy Dijon Dressing: mayonnaise, white wine vinegar, Dijon mustard, fresh lemon juice, fresh chives, salt, black pepper (see Ingredients below).
- Dijon Vinaigrette
- 1⁄2 cup red wine vinegar
- 1⁄2 cup olive oil
- 1 tablespoon Dijon mustard
- 2 garlic cloves, grated
- 1 teaspoon salt
- 1⁄2 teaspoon black pepper
- 1⁄2 teaspoon dried Italian seasoning
- Creamy Dijon Dressing
- 1⁄3 cup mayonnaise
- 2 tablespoons white wine vinegar
- 1 tablespoon Dijon mustard
- 1 tablespoon fresh lemon juice
- 1 tablespoon fresh chives, chopped
- 1 teaspoon salt
- 1⁄2 teaspoon black pepper
- Crunch Topping:
- **croutons
How to make your own salad at home
Consider this more as a friendly guide for assembling the ultimate salad bar in the comfort of your home:
- Start with the base. Opt for three different lettuces to provide variety. Place chopped romaine, a spring lettuce mix, and baby spinach in separate large bowls and set them aside.
- Add the protein. Moving on to the protein, seek assistance from the store. Visit the deli counter for roasted chicken, and either slice or shred it at home. Alternatively, diced cooked ham is a convenient option. If you prefer preparing tofu yourself, thoroughly drain extra-firm tofu, pat it dry, cube it, and sauté it in a pan with a dash of olive oil, salt, and pepper. Cook bacon strips in the oven on a baking sheet for a quick and mess-free method. Lastly, prepare hard-boiled eggs as a swift, protein-rich alternative to meat. Canned beans like chickpeas or black beans can add a substantial and satisfying element to salads.
- Add the veggie toppings. A well-rounded salad bar needs an array of veggie toppings. Arrange various sliced and chopped vegetables in small bowls, choosing based on your preferences, availability, or seasonal offerings. Options such as carrots, snap peas, cucumber, tomatoes, and red onion work well.
- Add fats. Choose from avocado, nuts and seeds. Now, let’s talk about cheese. While aiming for a healthy balance, a modest amount of cheese adds flavor. Display your favorite cheeses, such as crumbled feta for a savory touch or grated parmesan. Simply shredded cheddar or cubed mozzarella are equally delightful choices.
- Add crunchy and/or chewy toppings. Nuts or seeds are always a welcome addition. Sunflower seeds, pecans, walnuts, or dried fruit offer diverse options. Don’t overlook croutons, as they contribute to a satisfying crunch.
- For dressings. You can simply choose from oil, apple cider vinegar, lemon and lime. You can also create a Dijon Vinaigrette or creamy Dijon dressing that can be stored in a container and reused. As a last option, you can also purchase pre-made ones.
- For the Dijon Vinaigrette, combine all ingredients in a mason jar, secure the lid tightly, and shake until fully mixed. It’s as straightforward as that!
- For the creamy Dijon dressing. Whisk the ingredients together in a bowl until smooth. Transfer to serving dishes and place them conveniently at the end of your salad bar.
- Serve on a salad board or table. Let your guests go through and create their own personalized salads!
Storing the Salad
For a hassle-free morning, assemble your salad the night before, storing the dressing separately. Non-refrigerated items can be neatly stored in small glass jars, ideally on a single shelf for easy identification. Toasted and raw nuts and seeds remain fresh for weeks when sealed in glass jars.
You might like more…
MORE GUILT-FREE RECIPES
- Red Salmon Curry with Goji Berries
- Meatballs in Sweet and Sour Sauce
- Healthy Greek Yogurt Banana Pudding
- Berry Smoothie with Chia Seeds
Guilt-Free Salad Bar Ideas: Make Your Own Salad at Home
If you're following a detox diet, consider steering clear of the ingredients marked with the prefix ** or moderating their use.
Ingredients
Base Salad - 2 cups green salad per portion
- Arugula
- Spinach
- Mixed greens
- Romaine lettuce
- Watercress
- Kale
Vegetables - 1 to 2 cups veggies per portion
- Cucumber
- Peppers: red green, yellow
- Sprouts: sunflower pea shoots, clover, etc.
- Tomatoes: grape cherry
- Carrots
- Beets ¼ to ½ cup
- Red onions ¼ to ½ cup
- Scallions ¼ to ½ cup
- Broccoli lightly steamed
- Cauliflower lightly steamed
- Cabbage: red Napa, etc.
- Mushrooms
- Snap peas
- Asparagus
- Artichoke hearts packed in water in glass jars
- Hearts of palm packed in water in glass jars
- Kalamata olives
- Zucchini
- Roasted eggplant
- **Corn
Dried Herbs
- 1 teaspoon of dried herbs of your choice from parsley basil, oregano, dill, cilantro, mint, etc.
Fresh Herbs
- ¼ cup of fresh herbs of your choice from mint parsley, basil, dill, and oregano
Protein - (4 to 6 ounces):
- Canned fish packed in water: salmon, sardines, herring, etc. (skip tuna; it has too much mercury)
- Chicken baked or roasted
- Turkey baked or roasted
- Tofu cooked
- Tempeh
- Hard-boiled eggs 2
- Cooked shrimp
- Leftover chicken or seafood from dinner
- **Ham chopped (1oz - 2oz per salad)
- **Bacon cooked & crispy (1 - 2 slices per salad)
Healthy fats & cheese - choose one
- Avocado - ¼ to ½ Avocado
- Raw Nuts: ¼ cup of seeds of your choice from almonds cashews, walnuts, hazelnuts, Brazil nuts, pecans, etc.
- Raw Seeds: ¼ cup of seeds of your choice from flax chia, hemp, sunflower, pumpkin, sesame, etc.
- **Cheese: ¼ to ½ feta cheese parmesan or cheddar cheese, crumbled
Dressing (1 to 2 tablespoons per salad):
For a simple salad dressing, mix oil with lemon (or lime) juice or vinegar at a ratio of ¾ oil to ¼ lemon or vinegar (or 3 to 1 oil to vinegar). Get creative with ingredients; experiment and discover your preferences. Begin with:
- Oil: extra virgin olive flax, walnut, or avocado oil
- Lemon or lime juice or apple cider, balsamic, or wine vinegar
- Seasoning: A choice of your favorite seasoning like salt freshly ground black pepper, fresh or dried herbs such as basil, oregano, garlic, onion, and rosemary.
- Dijon vinaigrette: red wine vinegar olive oil, Dijon mustard, garlic cloves, salt, black pepper, Italian seasoning (see Ingredients below)
- **Creamy Dijon Dressing: mayonnaise white wine vinegar, Dijon mustard, fresh lemon juice, fresh chives, salt, black pepper (see Ingredients below).
Dijon Vinaigrette
- 1/2 cup red wine vinegar
- 1/2 cup olive oil
- 1 tablespoon Dijon mustard
- 2 garlic cloves grated
- 1 teaspoon salt
- 1/2 teaspoon black pepper
- 1/2 teaspoon dried Italian seasoning
Creamy Dijon Dressing
- 1/3 cup mayonnaise
- 2 tablespoons white wine vinegar
- 1 tablespoon Dijon mustard
- 1 tablespoon fresh lemon juice
- 1 tablespoon fresh chives chopped
- 1 teaspoon salt
- 1/2 teaspoon black pepper
Crunch Topping
- **Croutons
Instructions
- Start with the base. Opt for three different lettuces to provide variety. Place chopped romaine, a spring lettuce mix, and baby spinach in separate large bowls and set them aside.
- Add the protein. Moving on to the protein, seek assistance from the store. Visit the deli counter for roasted chicken, and either slice or shred it at home. Alternatively, diced cooked ham is a convenient option. If you prefer preparing tofu yourself, thoroughly drain extra-firm tofu, pat it dry, cube it, and sauté it in a pan with a dash of olive oil, salt, and pepper. Cook bacon strips in the oven on a baking sheet for a quick and mess-free method. Lastly, prepare hard-boiled eggs as a swift, protein-rich alternative to meat. Canned beans like chickpeas or black beans can add a substantial and satisfying element to salads.
- Add the veggie toppings. A well-rounded salad bar needs an array of veggie toppings. Arrange various sliced and chopped vegetables in small bowls, choosing based on your preferences, availability, or seasonal offerings. Options such as carrots, snap peas, cucumber, tomatoes, and red onion work well.
- Add fats. Choose from avocado, nuts and seeds. Now, let's talk about cheese. While aiming for a healthy balance, a modest amount of cheese adds flavor. Display your favorite cheeses, such as crumbled feta for a savory touch or grated parmesan. Simply shredded cheddar or cubed mozzarella are equally delightful choices.
- Add crunchy and/or chewy toppings. Nuts or seeds are always a welcome addition. Sunflower seeds, pecans, walnuts, or dried fruit offer diverse options. Don't overlook croutons, as they contribute to a satisfying crunch.
- For dressings. You can simply choose from oil, apple cider vinegar, lemon and lime. You can also create a Dijon Vinaigrette or creamy Dijon dressing that can be stored in a container and reused. As a last option, you can also purchase pre-made ones.
- For the Dijon Vinaigrette, combine all ingredients in a mason jar, secure the lid tightly, and shake until fully mixed. It's as straightforward as that!
- For the creamy Dijon dressing. Whisk the ingredients together in a bowl until smooth. Transfer to serving dishes and place them conveniently at the end of your salad bar.
- Serve on a salad board or table. Let your guests go through and create their own personalized salads!
