10 Worst Salad Toppings & 10 Healthy Alternatives To Have Instead
It’s long been thought that the only way to enjoy a salad is to slather it with unhealthy toppings like bacon, cheese, or creamy dressings. But there are lots of ways to give your greens a little oomph, all while keeping your health in check. Here are 10 of the worst salad toppings you should consider swapping out for 10 of the healthiest alternatives.
1. Bacon Bits
Bacon bits are a classic addition to equally classic salads, but those interested in weight management should skip them. They’re highly processed and typically come loaded with fat and sodium—making them an unhealthy choice any day of the week.
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2. Croutons
The next time you’re going for a healthy salad, resist the call of the crouton. Though they taste great and offer a pleasing crunch, croutons are rich in refined carbs, fat, and sodium. Eat too many of them and you’re looking at an increased risk of high blood pressure or weight gain.
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3. Sugary Dressings
Unfortunately, your favorite salad dressing is probably loaded with sugar, so opt for something healthier. Italian, French, Thousand Island, and honey mustard are all major contributors to more sugar, as well as low-fat dressings.
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4. Cheese
Cheese isn’t necessarily the worst thing for a salad, but the amount you add can be. If you can’t live without it, make sure you add real cheese and don’t go overboard with it. You can also swap out your go-tos for variations like feta or goat cheese instead.
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5. Candied Nuts
Adding nuts to a salad seems healthy, however, the “candied” part is what hurts your argument. If you’re going for an extra crunch, don’t reach for anything candied as they’re coated in sugar and throw off your caloric intake—not to mention undermine the health benefits of your salad!
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6. Crunchy Food Bits
Add-ons like crunchy noodles or tortilla chip pieces negate the benefits of an otherwise healthy meal. There’s nothing wrong with wanting crunch in your salad, but breaded or crunchy bits aren’t the healthiest way to get it.
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7. Dried Fruit
Don’t fall victim to the belief that dried fruit and fresh fruit are the same. Dried fruit doesn’t have the water, but does have all the sugar and calories, meaning it isn’t the healthy salad topping you think it is.
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8. Corn
Corn isn’t a bad topping if you use it in moderation. A bit in your salad is a great way to get additional protein and fiber—it’s only when you add too much that you welcome a ton of carbs.
9. Creamy Dressings
We know you (probably) have a creamy dressing in your fridge! Ranch, blue cheese, and Caesar are among the fan favorites that also come loaded with saturated fat and calories. Keep salads healthy by avoiding these options in the future.
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10. Fried Foods
Fried foods aren’t great for us in general and plopping them onto a bed of greens doesn’t change that. Packed with calories and added fat, fried foods should be left off your salad—and everyday menu.
So, how are you supposed to dress a salad and keep all the flavor? We’ve got a few options!
1. Lean meats
There are tons of lean meats perfect for topping a salad with. Grilled chicken and tofu are solid lean protein options that come packed with flavor and less fat than other alternatives. Toss some in to make a salad more filling and preserve all the good stuff.
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2. More Veggies
Leafy greens just lay the foundation for salad—there are lots of other vegetables you can add to get the most out of your meal. Tomatoes, cucumbers, bell peppers, and carrots are all rich in vitamins and fiber that help with weight management and add a healthier crunch.
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3. Nuts
Speaking of healthy crunch, nuts are another terrific source! They’re satisfying additions to any salad and chock-full of benefits like fiber, protein, healthy fats, and vitamins.
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4. Balsamic Vinegar
You don’t need to give up every classic salad drizzle to stay healthy. Balsamic vinegar packs a flavorful punch and brings plenty of antioxidants to the table, all without a bunch of fat or calories.
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5. Berries
Fresh berries naturally sweeten a salad and come loaded with vitamins, fiber, and antioxidants that contribute to overall health. Opt for a berry salad on its own or throw some strawberry slices in alongside your greens!
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6. Avocado
Even outside of salads, try to work avocado into your diet. It’s rich in fiber, vitamins, and healthy fats that all contribute to lower cholesterol and reduced inflammation. Adding avocado slices to your salad is an easy way to get the best of both foods.
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7. Quinoa
Quinoa is already one of life’s healthiest options and put into a salad only amplifies your diet. It’s packed with nutrients and healthy fats that regulate blood sugar and promote overall health, not to mention it’s high in fiber.
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8. Fresh Herbs
We owe a lot to fresh herbs. They bring a welcome flavor boost to dishes and drinks alike and don’t come with a hefty caloric price tag either. Basil, mint, or cilantro work wonders in a salad and for your overall health by reducing inflammation and improving digestion (among other things).
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9. Hard-Boiled Eggs
A staple ingredient in the Cobb salad, hard-boiled eggs are never a bad option. A good source of protein and vitamin D, eggs also help you retain the nutrients in a salad!
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10. Legumes
If you’re looking to add a little fiber to your salad, turn to legumes like chickpeas or lentils. They’ll keep you fuller for longer and are excellent sources of fiber, protein, and B vitamins.
