5 tips for tastier salads

Emma White - Nutritionist | 03 Jul, 2025

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The humble salad tends to have a reputation as a healthy lunch choice – but isn’t always considered the most exciting. While the typical building blocks of crunchy veggies, a kick of high-fibre carbs and some lean protein may form the nutritional base, these foods don’t always provide the flavour and texture punch needed to elevate your salads from functional to flavourful.

Come with me as we explore some of the best ways to boost the flavour profile of your salads, while simultaneously upping the nutrient content too!

Tips for tastier salads

Whip up your own dressings

While many shop-bought dressings can be full of all sorts of ingredients and come with a hefty dose of fat, sugar and salt, homemade ones are controlled by you. A suitable dressing can completely transform a bland lettuce leaf from dull to delicious. If you have the calories to spare, mixing up some olive oil with something acidic, such as lime juice or balsamic vinegar, then seasoning with pepper and dried herbs, is a super easy way to add lots of flavour – plus healthy fats! If calories are sparse, balsamic vinegar with some dried herbs can be a good alternative, or even just squeezing over some fresh lemon or lime juice and a grind of salt and pepper works a treat. Or why not mix some natural yoghurt with lemon juice, fresh herbs and pepper for an added protein hit? Just add a little water to make it thin enough to drizzle.

Tips for tastier salads

Spruce up with fresh herbs

These can be an absolute game-changer for flavouring up a salad and for next to no additional calories. I love to finely chop up fresh mint and mix it through a summer salad for a really fresh flavour hit – it completely transforms the dish. Fresh basil, parsley and coriander also work well, depending on the style of salad you’re going for. A bit of coriander with a drizzle of toasted sesame oil is fantastic for Asian-inspired salads, or mix in fresh basil, tomatoes, olive oil and mozzarella for your classic Italian Caprese salad – delizioso!

Tips for tastier salads

Create your own salad topper

Some supermarkets sell ready-seasoned packs of mixed nuts and seeds to scatter over salads – but why not make your own? Mix together a variety of nuts and seeds such as pumpkin, sesame, sunflower, hemp, flaxseed, cashews, hazelnuts, peanuts or walnuts and season with some smoked paprika, chilli powder or your choice of dried herbs, then lightly toast in a dry pan for a few minutes (be careful not to burn them!). You can then keep these in an airtight container for 1-2 weeks to sprinkle on your salads. Or why not try seasoning some chickpeas and roasting them in the air fryer for another crunchy topper option? These are great ways to add some extra flavour and texture to your salads, while also providing some additional protein, healthy fats and fibre.

Tips for tastier salads

Sweeten it up

I know that sweet with savoury is a controversial topic for many of us, but I’m here for it. Throw some pineapple on a pizza or in a cottage cheese bagel and I’m all in. If you agree, then why not add a little extra sweetness to your salads? This can be a great way to add a real kick of flavour and sweetness without going big on the calories. Grapes, watermelon, pineapple, strawberries or even sultanas have all been used in plenty of salad dishes, and they work a treat. So next time you’re boxing up your salad, have a scan over your salad bowl to see what additions you could make.

Tips for tastier salads

Roast your veggies

What is it about a roasted vegetable that just makes it taste so good? Boost the flavour and add some warmth to your salads by opting for roasted vegetables on top of your crunchy refreshing lettuce. Peppers, aubergines, mushrooms, courgettes, tomatoes, carrots, beetroot, sweet potato and red onions are some of my absolute favourite roasted veggies. Chop them up, drizzle with a little olive oil or spray with Frylight if you need to keep the calories down, and season with salt, pepper, and some dried herbs and spices if you like, then simply roast for 20-30 minutes – et voila! A delicious salad addition is born.

Nutritionist Emma White (ANutr), MSc Human Nutrition is passionate about how food science applies to the human body, and how the nutrients in what we eat affect us and ultimately have an impact on our health.

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