- Salad kits can be healthy and convenient, but they’re not necessarily a full meal.
- To make them more satisfying, add protein, fiber-rich carbs and healthy fats.
- Or add your favorite protein and stuff it into a whole-grain wrap or pita.
Looking for a quick, veggie-filled meal? It’s hard to go wrong with a salad kit. When you grab a bag of fresh greens with pre-portioned add-ins, all that stands between you and a veg-rich lunch or dinner is a pair of scissors (and a good-size bowl). “Whereas salads in the past required a lot of tedious shopping for several different ingredients, many of which required washing, chopping, etc., salad kits are like a one-stop shop for a healthy salad done for you,” says Danielle VenHuizen, M.S., RD. “And for people who had a hard time figuring out what to put in a salad in the first place, salad kits take care of all of that.”
That said, a salad kit alone isn’t always enough to fill you up. Since they tend to be low in calories and protein, eating them solo could leave you hungry shortly after your meal. Rather than relying on these kits for a complete meal, you may want to use them as a springboard to get creative. “Pour [it] into a bowl as your base and start building from there,” VenHuizen suggests.
The possibilities are endless! For inspiration, we asked dietitians to share their favorite ways to dial up the nutrition in your salad kit. Here’s their easy, no-fail formula.
1. Add a Fiber-Rich Carb
Besides being relatively low in calories and protein, salad kits are often surprisingly short on fiber. Really! For instance, go-to salad greens, like iceberg or romaine lettuce, have less than 1 gram of fiber per cup., Yet fiber is one of the most filling nutrients around. Because it’s digested slowly, it lingers in your stomach, helping you feel satiated from meal to meal.
For this reason, Sharniquia White, RD, recommends topping off your salad kit with fiber-rich carbs. “Incorporating a fiber-rich carbohydrate into a salad kit helps round out the meal by providing sustained energy and digestive support,” she says. Her favorites include grains like quinoa, farro, brown rice or barley; pulses like chickpeas or black beans, or starchy veggies, such as roasted sweet potatoes.
Besides keeping you full and supporting your gut health, these sturdy extras round out your salad in other important ways. “From a culinary perspective, these additions bring substance and texture,” says White. “Chewy grains or tender roasted vegetables make salads feel more intentional and comforting.”
2. Turn It into a Sandwich or a Wrap
Remember, a salad kit is just a starting point. It can shape-shift into all sorts of other dishes—like a sandwich! “I love making a bagged salad, adding chicken and then toasting a whole-wheat pita and scooping some of the salad into the pita so it becomes a sandwich,” says Carrie Gabriel, M.S., RD. By including chicken, you’ll get a healthy dose of satiating protein, something that’s missing in most salad kits. Then the fiber from the whole-wheat pita boosts the satiation factor of your meal even more.
But don’t stop with chicken and pita. There are loads of other sandwich-like possibilities for your salad kit. Add seasoned ground beef and wrap in a whole-wheat or corn tortilla, toss in some tuna and serve on sourdough, or add lentils and roll it up in lavash bread.
3. Add a Warm Ingredient
When you’re really hungry, nothing beats a hot meal. “Warm elements can improve digestive comfort for some people and make meals feel more grounding and satisfying, especially during cooler months,” White says. No wonder many of us associate warm foods with comfort and satisfaction.
Though salad kits don’t usually fit the bill as a hot meal, White says it doesn’t take much to transform them into something cozy and comforting. “Warm additions like roasted vegetables, sautéed proteins, warm grains or even a freshly cooked egg create a contrast in temperature that enhances flavor and texture,” she says. “Culinarily, the warmth helps soften greens slightly, melds flavors together and elevates a simple salad kit into a composed, entree-style dish that feels complete.”
4. Boost Healthy Fats
Having some fat in your salad can also help with satiety. “Culinarily, healthy fats enhance mouthfeel and carry flavor, making salads taste richer and more satisfying without needing excessive dressing,” White says. “When paired with protein and fiber, these fats slow digestion and help create a meal that feels nourishing, complete and deeply satisfying.”
Of course, your salad probably comes with a dressing packet. Yet it likely packs a mouthful of sodium, and it may also contain unhealthy fats.
Why not go light on the dressing and add in some of your own healthy fats for staying power? Some ingredients—like nuts and seeds—carry both protein and good-for-you fat in a single package. “For a touch of extra protein and plant-based omega-3s, I always add a tablespoon of hemp hearts,” says VenHuizen. “I love the texture they provide without adding much in the way of flavor or bulk.”
Need more inspiration? Additions like avocado, olives, tahini or a drizzle of olive oil add heart-healthy fats that support long-lasting fullness. Another bonus: They help your body absorb the fat-soluble vitamins A, E and K that are found in your salad’s leafy greens and veggies.
Our Expert Take
At busy mealtimes, salad kits can feel like a gift from the grocery gods. There’s a lot to love about their convenience and healthfulness. “Salad kits are a great way to save time without sacrificing interest,” White says. “The chopping, washing and dressing preparation are done for you, which lowers the barrier to cooking while still feeling composed.”
However, nutritionally, they’re more of a jumping-off point, rather than a complete lunch or dinner. Yet “with a few thoughtful additions, they become balanced, nourishing meals that support both satisfaction and health without the extra mental load in the kitchen,” White says. To make your salad more satisfying and nutritious, toss in some fiber-rich whole grains, beans or lentils, and top it with warm chicken, fish, tofu or a hard-cooked egg for protein. Or, add your favorite protein and stuff your salad into a whole-grain wrap. It’s a quick way to turn a salad into a filling, nourishing meal that’s guaranteed to keep you satisfied.
