How to Build a Satiating Salad Bowl
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If your salad is looking more like rabbit food than a complete, satisfying meal then you’re definitely missing some integral element! Many people still picture a salad as a sad combination of limp lettuce, a few slices of tomato, some onion, maybe a shredded carrot, and a store-bought dressing. While that might technically count as a salad, it’s certainly not enough to keep you full or energized. A truly nourishing salad bowl should be colourful, balanced, and built with a few key components. Here’s how to transform your salad into a hearty, delicious, and nutrient-packed meal that actually keeps you going for hours.
1. Start with a Satisfying Base
Rather than relying solely on leafy greens, begin with a sturdy base that brings complex carbohydrates, fibre, and texture. Brown rice, quinoa, barley, and farro are excellent whole-grain options that add bulk and slow-releasing energy. If you prefer a lower-carb or vegetable-forward base try cauliflower rice, roasted pumpkin, sweet potato, or a mix of baked root vegetables. This foundation not only makes your salad more filling but also helps to balance blood sugar and keep cravings at bay.
2. Add a Variety of Greens
Now that you have your base, layer on some vibrant greens. Rocket, spinach, cos lettuce, baby kale, or radicchio provide essential micronutrients, antioxidants, and plenty of volume without adding too many calories. Mixing different greens creates a more interesting combination of flavours - peppery, bitter, sweet and boosts the overall nutrient density of your bowl.
3. Prioritise Protein
This is the component many salads lack and it's often the reason people feel hungry shortly after eating. Adding a good source of protein is absolutely essential for satiety and muscle repair. Think tuna, salmon, grilled chicken, boiled eggs, tofu, tempeh, chickpeas, lentils, or beans. Including at least one generous portion of protein transforms your salad from a snack into a proper meal.
4. Don’t Forget Healthy Fats
Healthy fats not only help your body absorb fat-soluble vitamins but also make your meal more satisfying. Avocado, olives, nuts, seeds, and high-quality cheeses like feta or halloumi add richness and depth of flavour. Even a drizzle of extra-virgin olive oil or Inca Inchi Oil in your dressing counts!
5. Add Colourful Extras
This is where your creativity comes in. Chopped capsicum, cherry tomatoes, cucumber, fresh peas, corn, radish, beetroot, sprouts, or roasted vegetables all add crunch, sweetness, and extra nutrients. The more colours you include, the broader the spectrum of vitamins and minerals your salad provides.
6. Build a Dressing You Love
A great dressing ties everything together. Choose between something creamy - like tahini, yoghurt-based dressings, or avocado blends, or something zesty like lemon vinaigrette, balsamic, or apple cider-based dressings. Homemade dressings are simple, cost-effective, and often much healthier than store-bought versions. Check out some of our faves here!
7. Finish With Toppings
Finally, sprinkle on toppings for added crunch and nutrition. Hemp seeds, sesame seeds, sunflower seeds, roasted nuts, or even a spoonful of dukkah can elevate your salad to the next level.
With these components, your salad becomes more than just a side dish—it becomes a balanced, satisfying, and delicious meal.
