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Good Sources of Fiber in Salads
When thinking about how to add more fiber to your next salad, the key is to look beyond straight-up veggies (although you certainly can't go wrong with them!).For starters, Manaker suggests adding some nuts, particularly walnuts, for a fiber boost when you need it most.
"Adding legumes such as chickpeas, black beans or lentils to your salad is a great way to boost its fiber content," she explains. "For instance, half a cup of cooked black beans contains about 7.5 grams of fiber. These ingredients not only provide fiber but also contribute protein and complex carbohydrates, helping to keep you feeling full and satisfied for longer."
Another good source of fiber to consider is cruciferous vegetables such as broccoli,Brussels sprouts and cauliflower, according to Manaker. "A cup of raw broccoli can deliver around 2.4 grams of fiber," she says. "These vegetables also contain vital nutrients like vitamin C and other antioxidants, making them a smart addition to any salad."The bottom line is it's important to find high-fiber additions to add to your salad that you actually enjoy so it'll taste delicious in every bite while serving you well.
10 Best High-Fiber Salad Recipes
Carrot Salad with Tahini, Chickpeas and Pistachios
Looking for a satiating and crunchy salad? This carrot salad with tahini, chickpeas and pistachios is the way to go as you'll get a little of everything in each bite. Don't forget to add the sea salt and red pepper flakes, as those will make a world of difference.Fiber (per serving): 17 grams. Get the recipe here. Related:Here’s What Happens to Your Body if You Eat Pistachios Every Day
Broccoli Salad
Broccoli is a powerhouse when it comes to nutritional content and it is loaded with fiber, making it a perfect addition to any salad. This recipe calls for four cups of chopped broccoli florets alongside some red onion, sunflower seeds, craisins and bacon. If you're looking for an even more fiber-filled meal, think about adding walnuts or pecans to it. Fiber (per serving): 15 grams. Get the recipe here.
Warm Spiced Cauliflower and Chickpea Salad With Pomegranate Seeds
If you're looking for a restaurant-style meal from the comfort of your own home, then this spiced cauliflower and chickpea salad is the way to go. The recipe comes from British chef Nigella Lawson's Simply Nigella: Feel Good Food and can be prepared in less than 20 minutes. The pomegranate seeds are optional but if you want extra flavor and crunch they will be well worth it. Fiber (per serving): 13 grams. Get the recipe here.
Rainbow Salad
You know the saying: "Eat the rainbow." This rainbow salad combines fruits and vegetables into a flavorful and fiber-filled meal that will keep you full with romaine hearts, Granny Smith apples, walnuts, pears and mangoes. Think of this as an elevated take on a traditional fruit salad. Fiber (per serving): 5 grams. Get the recipe here.
Chopped Superfood Power Salad Bowl
Nothing beats a good power bowl filled with superfoods and this one is no exception with its fiber-packed ingredient list including quinoa, Brussels sprouts and roasted almonds to name a few. The recipe is designed to serve three or four people so it's ideal for a small family dinner or you can make it for yourself and save it for leftovers. Protein (per serving): 10 grams. Get the recipe here. Related: It's Grill Season! Feast on These High-Protein Grill Recipes
Detox Salad
This recipe comes from Joy Bauer's cookbook Joy Bauer’s Superfood and was designed to act as a salad to eat when you want to cleanse or reset after a long weekend filled with heavier meals, whether that's a vacation or holiday. Some key ingredients include kale, carrots, Brussels sprouts, broccoli florets, blueberries and pumpkin seed kernels all of which are designed to keep you feeling full and satiated for longer. Fiber (per serving): 9 grams. Get the recipe here.
Cilantro-Lime Quinoa Salad
You either love or hate cilantro, but if you love it, then you'll want to make this cilantro-lime quinoa salad. Despite the name, the fiber-filled recipe's main ingredients are sweet potato and quinoa, and it is topped off with cilantro and lime juice for taste. Fiber (per serving): 10 grams. Get the recipe here.
Chickpea and Walnut Salad
Chickpeas and walnuts are two of the most fiber-filled foods you can eat. Combine them both in a salad and you're golden. Aside from the ingredients listed above, this recipe features garbanzo beans, shredded carrots, dried cranberries and parmesan. As an added benefit, this recipe has 13 grams of protein per serving so you'll receive two-for-one benefits when you eat it. Fiber (per serving): 11 grams. Get the recipe here.
Mediterranean Lentil Salad
Sometimes, Mediterranean cuisine just hits the spot and this lentil salad is a suitable option for those looking for a hearty and satisfying salad that's not your traditional lettuce, tomato and cucumber. This salad is designed to be consumed at room temperature so you'll want to ditch putting it in the refrigerator unless you're saving it for later. Fiber (per serving): 9 grams. Get the recipe here.
Chickpea Curry Salad
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