Salads are a staple food found in cuisines all around the world. They are typically made by combining lettuce or mixed greens with an assortment of vegetables, fruits, nuts, seeds, cheeses, meats or seafood. The versatility of salads allows for endless flavor combinations and variations. When making a salad at home, your options for ingredients are practically limitless! However, there are some key ingredients that show up again and again in many classic and popular salad recipes.
Lettuce and Greens
Lettuce and mixed greens form the foundation or “base” of most salads. There are numerous varieties to choose from including:
- Romaine
- Iceberg
- Red leaf
- Green leaf
- Butterhead (Boston or bibb)
- Oakleaf
- Arugula
- Radicchio
- Frisee
- Endive
- Escarole
- Kale
- Spinach
- Mesclun
Romaine and iceberg lettuce are very common salad greens. Romaine has crunchier leaves while iceberg is known for being more watery. Red leaf, green leaf, oakleaf and butterhead lettuces provide more delicate flavors. Arugula, radicchio, frisee and endive are bolder greens with hints of pleasant bitterness. Baby spinach leaves are tender and add great texture. Mesclun mix provides an interesting blend of leafy greens.
Vegetables
In addition to lettuces and greens as the base, a wide assortment of raw vegetables can be added on top or mixed throughout a salad. Some commonly used salad vegetable toppings and mix-ins include:
- Tomatoes
- Cucumbers
- Carrots
- Bell peppers
- Onions
- Corn
- Green beans
- Snap peas
- Broccoli
- Cauliflower
- Mushrooms
- Radishes
- Beets
- Zucchini
- Summer squash
- Asparagus
- Artichokes
- Avocado
- Heart of palm
Tomatoes, cucumbers, carrots, bell peppers and onion are extremely common in salads. Other crisp, fresh vegetables like snap peas, radishes, zucchini and asparagus also pair well with greens. More unique salad additions include grilled or roasted veggies like corn, green beans, broccoli, cauliflower, mushrooms and beets. Luxurious ingredients like artichoke hearts and avocado can add interest. The options here are limitless based on your tastes and what looks fresh at the market!
Fruits
Beyond just vegetables, fruit additions provide nice sweetness, color and contrast to savory salad greens. Commonly used fruits in salads include:
- Apples
- Pears
- Oranges
- Grapefruit
- Mandarins
- Strawberries
- Blueberries
- Raspberries
- Blackberries
- Grapes
- Dried fruits like raisins, cranberries or cherries
Crunchy apples and pears work nicely tossed with greens. Citrus fruits like oranges, grapefruits or mandarins can be sectioned into supremes or slices. Berries like strawberries, blueberries, raspberries or blackberries add great color and flavor. Grapes and dried fruits are also commonly added. Fruit salads tend to be on the sweeter side, so balance them out with something salty like cheese or nuts.
Cheeses
Crumbled, grated or shredded cheese can be sprinkled on top of a salad to add some protein, richness and tangy flavor. Good cheese choices for salads include:
- Feta
- Goat cheese
- Blue cheese
- Cheddar
- Parmesan
- Mozzarella
- Swiss
- Gruyere
Feta, goat and blue cheese are frequently used in salads because their strong, crumbly textures allow the flavors to easily disperse when mixed with greens and vegetables. Harder cheeses work best when grated or shaved using a peeler. Soft fresh mozzarella adds delightful richness but can become messy to eat when cut up into a salad. Aged Parmesan or Swiss provide nutty, salty accents. The options are limitless based on your preferences!
Nuts and Seeds
Nuts and seeds are common mix-in ingredients that provide crunch and protein. Some top choices are:
- Almonds
- Walnuts
- Pecans
- Pine nuts
- Pistachios
- Peanuts
- Pumpkin seeds
- Sunflower seeds
- Sesame seeds
Nuts can be left whole, roughly chopped, sliced or slivered. Toasting them brings out more flavor. Seeds like pepitas (pumpkin seeds) and sunflower seeds add a satisfying crunch. Sesame seeds can also be sprinkled on for some nuttiness. The textures and tastes of nuts and seeds pair extremely well with tender lettuces and juicy fruits.
Proteins
Hearty proteins take a salad from light appetizer to satisfying entree. Common protein additions include:
- Chicken – grilled, baked or poached
- Turkey – deli slices, bacon or sausage
- Beef – grilled steak or roasted slices
- Pork – bacon, ham or sausage
- Fish – grilled, baked or smoked salmon
- Shrimp
- Eggs – hard boiled, poached or fried
- Beans – garbanzo, kidney, black beans
- Lentils
- Tofu or tempeh
Sliced grilled chicken breast is probably the most popular salad topper. Deli turkey and ham are easy additions too. Steak or pork tenderloin can be quickly grilled or roasted then sliced or chopped over greens. Smoked salmon and poached shrimp lend elegance. Hard boiled eggs, beans and lentils provide plant-based protein. Cheese and nuts also help create more filling salad meals.
Grains
While not as ubiquitous as ingredients like lettuce or tomatoes, adding grains to a salad provides satisfying heft and texture. Some go-to grain choices are:
- Quinoa
- Farro
- Wheat berries
- Barley
- Brown rice
- Bulgur
- Couscous
- Corn
- Pasta – small shapes like orzo, farfalle or elbows
- Bread croutons
Hearty whole grains like quinoa, farro, wheat berries, barley and brown rice all pair nicely with leafy greens. Quinoa in particular has a light, fluffy texture when cooked. Farro has an appealing chewy bite. Bulgur and couscous hydrate quickly for fast salads. Pasta salads are a classic option, favoring small shapes that mix in with greens easily. Toasted bread cubes add crunch as croutons. Grains help make salad a well-rounded meal.
Fresh Herbs
Don’t underestimate the power of fresh herbs to add flavor dimension to salads! Choosing herbs like:
- Parsley
- Cilantro
- Mint
- Basil
- Oregano
- Chives
- Thyme
- Tarragon
- Dill
- Rosemary
And simply chopping them and sprinkling atop your salad right before serving will do wonders. Their vibrant green colors also brighten up any bowl of greens. Soft, tender herbs like parsley, cilantro, mint and basil work especially well in salads. Heartier herbs like rosemary and thyme can be more overpowering, so use a delicate hand with those.
Best Herb Combos for Salads
- Parsley, basil, mint
- Parsley, tarragon, chives
- Cilantro, mint, thyme
- Basil, oregano, parsley
- Dill, mint, parsley
Dressings and Vinaigrettes
No salad is complete without a drizzle of dressing or vinaigrette to moisten and add tons of flavor. There are endless options when it comes to salad dressings, including:
- Vinaigrettes – Made with oil, vinegar or citrus juice and seasonings
- Creamy dressings – Like ranch, blue cheese, Caesar, Greek
- Vehicle-based dressings – French, Italian, Thousand Island, etc
- Fruit purees – Mango, strawberry, peach, etc
- Nut or seed based – Sesame, poppyseed, sunflower, tahini
Vinaigrettes are light and refreshing, typically made with a 3:1 ratio of olive oil to acids like vinegar, lemon juice or lime juice. Creamy dressings tend to be heavier and richer from ingredients like sour cream, mayo or cream cheese. Tomato-based French or basil-focused Italian dressings are popular pre-made options. Blending up fresh fruit into dressings provides natural sweetness. Nut and seed based dressings like sesame or sunflower are unique choices too. The dressing really showcases the flavors of the salad ingredients.
Best Salad Dressing Combinations
| Salad Main Ingredients | Recommended Dressings |
|---|---|
| Mixed greens, chicken, bacon, tomatoes, cheddar | Ranch, blue cheese, Caesar |
| Romaine, chicken, Parmesan, croutons | Caesar |
| Mixed greens, strawberries, feta, almonds | Balsamic vinaigrette, poppyseed |
| Arugula, goat cheese, beets, walnuts | Raspberry vinaigrette, walnut vinaigrette |
| Spinach, salmon, avocado, tomatoes | Lemon vinaigrette, Greek |
| Romaine, black beans, corn, cilantro | Cilantro-lime vinaigrette |
Pairing the salad ingredients with a complementary dressing really brings the flavors together into a cohesive dish. Don’t be afraid to get creative and make your own signature dressings too!
Crunchy Toppers
Adding some crunchy toppers as a finishing touch elevates a salad from boring to brilliant. Croutons are a classic choice, but there are so many more options to consider:
- Croutons
- Crushed tortilla chips
- Toasted nuts or seeds
- Crumbled cornbread or crackers
- Crumbled crispy bacon
- Fried shallots or onions
- Crumbled tempeh
- Crispy wonton strips
Make your own homemade croutons by toasting cubed bread, or crush up tortilla chips for an easy substitute. Toasted nuts and seeds as mentioned above also add great texture. Crumble up cornbread, saltine crackers or pita chips before topping your salad. Bacon bits, fried shallots and tempeh satisfy savory cravings. For an Asian twist, top with crunchy chow mein noodles or wonton strips.
Conclusion
When it comes to salad ingredients, the possibilities are endless! Start with a base of crisp lettuce or mixed greens. Add a medley of fresh vegetables and fruits like tomatoes, cucumbers, carrots, peppers, apples, berries and more. Top with protein-packed ingredients like chicken, eggs, beans, cheese or nuts. Toss everything with a light vinaigrette, creamy dressing or herb-flecked oil. Finish it off with a crunchy topping for the perfect bite in every forkful. With so many flavors, textures and colors to work with, you could make a different salad every day and never get bored!