Adding Healthy Proteins to Salads

Everyone seems to think of salads to be healthy by default. They are a big pile of veggies, after all. The things we add to our salads, however, tend to dilute the nutritional value of the roughage base. And while fried chicken strips atop a delicious bed of spinach and covered in a high-fat creamy dressing may be delicious, it will do little for your figure or your calorie count. Protein is an essential part of any balanced, nutritious diet - and can certainly be added to a salad in a healthy manner. Here are a few different protein sources and some ideas on how to incorporate them in a way that is pleasing both to your figure and your taste buds.

Lean Meats

Adding lean meats to a salad is a great way to pack on the protein without adding too much in fat - but how that meat is prepared has a lot of bearing on the nutritional value of a salad. Chicken and steak are the two most common suggestions. Steak, as long as it is not covered in a sugary sauce, is generally lean and goes great with a wide variety of ingredients. Chicken, too, is versatile -- but avoid fried chicken. If you must pan-fry, opt for healthy olive oil and keep it to a minimum. Grilled chicken breast (without skin) is the healthiest protein option.

Try:

A bed of spinach topped with grilled chicken breast, crumbled feta cheese, black olives, and artichoke hearts. Drizzle with balsamic vinaigrette (homemade is even better! Just mix olive oil, balsamic vinegar, a bit of Dijon mustard, and Italian spices).

Beans

During a short stint as a vegetarian, I learned the great value of beans as a main protein source. I often used them in soups, stews - and salads as well! A great lover of the chickpea and the black bean, I have included both as a main staple in my healthy diet. They would make a great addition to yours also! They have a great meaty texture, and are incredibly versatile. They offer a healthy dose of fiber and pack in a ton of protein. They're also incredibly inexpensive compared to purchasing fresh meat.

Try:

Chopped romaine hearts topped with black beans, cucumber, diced avocado, carrot, and shredded cheddar cheese. Serve with a homemade dressing that packs a punch: A mixture of your favorite salsa and low-fat sour cream. It's creamy without adding too much additional fat to the dish. Healthy fats in the avocado keep it balanced. And delicious!

Nuts

Though I certainly wouldn't consider nuts to be the main attraction in a salad, they are an easy way to add protein, healthy fat, and a lot of flavor! So many different kinds of nuts taste fantastic in salads. Peanuts are often used in with Thai dressings, but are not the healthiest nut you can choose. Almonds and walnuts are great options for salads, but all of them are protein-rich. Just make sure to use them in small portions'"as the healthy fat stored in them may be healthy, but it is still chocked full of calories!

Try:

A bed of spinach topped with goat cheese, cucumber, walnuts, and grilled chicken (or chickpeas for the vegetarians!). Drizzle with a raspberry vinaigrette or home made fruit-infused dressing: Mix olive oil with fig (or other fruit) infused vinegar, a pinch of sugar, and thyme.