100-Calorie Salad Boosters

Start with 1-1/2 cups of fresh mixed greens. Add a tablespoon of your favorite vinaigrette. Then pile on the good stuff. By Sidney Fry, MS, RD

Healthy Salad Entree Toppings

Photo: Randy Mayor

The Entrée Option

A salad in a supporting role is always a safe choice, but what about when you want a plate of greens to take center stage? To that we say, double the greens and dressing, pick your favorite flavor booster, then add extra protein for a super salad supper that clocks in under 400 calories.

Flank steak (3 ounces broiled): 375 calories

Chicken breast (3 ounces roasted): 360 calories

Shrimp (¼ pound grilled): 345 calories

100-Calorie Southwestern Salad Topping

Photo: Randy Mayor


Give your salad some south-of-the-border inspiration with this flavor combination.

100-Calorie Topping: 

2 tablespoons rinsed and drained black beans + 2 tablespoons sweet yellow corn + 2 tablespoons crumbled queso fresco + 2 tablespoons cubed avocado

100-Calorie Pear Salad Topping

Photo: Randy Mayor

Perfect Pear Up

There are some combinations that are no-brainers. This family of flavors is one of them.

100-Calorie Topping: 

½ ounce goat cheese + 1 tablespoon chopped toasted walnuts + ¼ cup fresh pear slices

100-Calorie Greek Salad Topping

Photo: Randy Mayor


This topping choice is light, fresh, and healthy. We love the crunch-factor of the fresh veggies.

100-Calorie Topping: 

¼ cup sliced red bell pepper + 2 tablespoons crumbled feta cheese + ¼ cup chopped fresh cucumber + 4 sliced kalamata olives

100-Calorie Nuts, Berries & Blue Salad Topping

Photo: Randy Mayor

Nuts, Berries & Blue

Savory blue cheese, tart dried cranberries, with toasted walnuts will kick up your tired greens. 

100-Calorie Topping: 

1 tablespoon crumbled blue cheese + 1 tablespoon sweetened dried cranberries + 1 tablespoon chopped toasted walnuts

100-Calorie Classic Caprese Salad Topping

Photo: Randy Mayor

Classic Caprese

It's a classic—we'll let your tastebuds do the talking.

100-Calorie Topping: 

2 plum tomatoes + 2 tablespoons chopped fresh basil + 1 ounce fresh mozzarella

100-Calorie Protein-Packed Salad Topping

Photo: Randy Mayor


Loads of protein brought to you by crunchy, sweet, and salty toppings make for a delicious and healthy combination.

100-Calorie Topping: 

2 tablespoons edamame + 1 tablespoon crunchy Chinese noodles + 2 tablespoons mandarin orange segments + 1 tablespoon chopped roasted peanuts

100-Calorie Californian Salad Topping

Photo: Randy Mayor


Everyone's favorite California flavors come to play in this tasty topper.

100-Calorie Topping: 

3 tablespoons cubed avocado + 1 slice center-cut bacon, crumbled + 1 tablespoon shredded cheddar cheese

Printed from: