Let’s talk about salads, shall we? Over the past 50 years, salads have come a long way from being just a side dish. Remember those Jello-based wigglers from the '70s or the iceberg lettuce-heavy crunchers from the '90s? Those were the days. But today, salads are not just a healthy option—they’re a full-on meal that satisfies your hunger while packing a punch of flavor. Modern salads are loaded with veggies, energizing proteins, and healthy fats like avocado, nuts, and delicious cheeses. They’re hearty, fulfilling, and dare I say, comforting? "Salad is so much more than just a healthy meal: It’s comfort food," says Darlene Schrijver, the brains behind the cookbook The Salad Lab and the TikTok sensation with almost 3 million followers. Dive into one of these amazing salads tonight and experience the magic for yourself!
Let’s Get Tropical: A Salad with Creole Chicken
Serves 4
For this tropical salad, we’re going to spice things up with some Creole chicken. Here’s what you’ll need: 1 lb. boneless, skinless chicken breast, 1 tsp. Creole seasoning, 1 tbsp. avocado oil, 8 cups of spring mix, 1 cup of chopped fresh pineapple, 1 cup of red seedless grapes (halved), 1 cup of mandarin orange segments, 1 cup of sliced strawberries, 2⁄3 cup of goat cheese, and 1⁄2 cup of roasted sliced almonds.
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Start by tossing the chicken with Creole seasoning and a pinch of salt. Heat up the avocado oil in a griddle pan on high heat. Sear the chicken for about a minute on each side, then turn the heat down to medium-high and cook for another 4 to 5 minutes per side. Once it's cooked, cut the chicken into cubes. In a large bowl, mix the chicken with the remaining ingredients and toss with the dressing. Serve fresh and enjoy the tropical flavors!
For the dressing, whisk together 1 tbsp. diced shallot, 1⁄2 tsp. garlic, 2 ⁄3 cup rice vinegar, 1⁄3 cup orange juice, 2 tbsp. olive oil, 2 tbsp. fresh cilantro, 1 tbsp. honey, 1 tsp. Dijon mustard, and 1 ⁄2 tsp. Creole seasoning. Season with salt and pepper to taste. This dressing will tie all the flavors together beautifully.
PER SERVING: 338 calories, 13g protein, 25g carbs, 4g fiber, 17g sugar, 21g fat
Soba Noodle Salad: A Flavorful Journey
Serves 4
This soba noodle salad is all about bringing together bold flavors and textures. You’ll need 1 cup of frozen shelled edamame, 8 oz. of dried soba noodles, 2 tsp. of avocado oil, 1 cup of thinly sliced shiitake mushrooms, 1 cup of shredded carrots, 1 cup of shredded red cabbage, 1⁄2 cup of halved and shaved watermelon or daikon radish, 1⁄2 cup of diced cucumber, 1⁄2 cup of thinly sliced red bell pepper, 1⁄4 cup of chopped scallion greens, and 2 tbsp. of furikake.
Begin by thawing the edamame. Bring a large pot of salted water to a boil, add the soba noodles, and boil for about 5 minutes. Once cooked, strain, rinse, and cool the noodles. In a skillet over medium heat, cook the mushrooms for about 5 minutes. In a large bowl, combine the next 6 ingredients, the edamame, soba noodles, and mushrooms. Toss everything together with the dressing and top with furikake before serving.
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For the dressing, whisk together 1⁄4 cup of avocado oil, 2 tbsp. each of lime juice, mirin, miso, and water, 2 tsp. of toasted sesame oil, 1 tsp. of grated fresh ginger, and 1⁄4 tsp. of wasabi until smooth. This dressing adds a tangy, slightly sweet flavor that complements the soba noodles perfectly.
PER SERVING: 528 calories, 13g protein, 73g carbs, 16g fiber, 7g sugar, 22g fat
Chopped Salad: Simple Yet Satisfying
Serves 4
