Great question! I have learned – (after several last minute shopping expeditions) – If you want to whip up tasty, satisfying salads without needing a plan or recipe every time, the trick is to stock your kitchen with versatile, long-lasting ingredients that mix and match easily.
Here’s a breakdown of what I usually shop for and keep on hand while completing my 100 Salad Challenge:
Salad Greens
Having a variety of salad greens on hand and shopping for them in rotation is what primarily makes each of my salads different. I usually get these plus trying to grow some greens myself to add to the store brought ones. Greens like kale and cabbage stay fresher longer than delicate lettuce varieties.
- Lettuce – red, green, butter
- Baby spinach
- Arugula
- Romaine
- Mixed spring greens
- Garden Salad Blend
- Kale
- Cabbage (red and green – great for crunch and lasts long)
Vegetables
I keep vegetables that are easy to prepare and have longer shelf life. Some of my favorites are:
- Cherry tomatoes
- Cucumbers
- Carrots (shredded or whole)
- Bell peppers
- Red onion
- Celery
- Radishes
- Avocado (buy slightly unripe to ripen over the week)
- Canned or vacuum-sealed beets
Protein
I began with making pasta salads and side salads but as I’m slowly eating salad as a whole meal, I have started making my salads more protein rich. Here are some great ways to add protein to every bowl you make.
- Rotisserie chicken (pre-cooked and shredded)
- Hard-boiled eggs (make a batch weekly)
- Tofu
- Sausage
- Salmon, shrimp, or your favorite seafood
- Bacon bits or prosciutto
- Chickpeas
- Black Beans
- Edamame
Pantry Staples
These ingredients all have long shelf life and are excellent to keep stocked in your pantry. They also make up the ‘filling’ portion of the salad – think beans, meats, corn, and other veggies. I also like to keep some ‘crunch’ in stock including nuts, seeds, croutons, and tortilla strips.
- Canned beans (chickpeas, black beans, white beans)
- Canned corn
- Canned tuna or salmon
- Jarred roasted red peppers
- Artichoke hearts
- Olives (black, green, Kalamata)
- Pickled onions or banana peppers
- Nuts & seeds (sunflower seeds, almonds, pecans, pumpkin seeds)
- Dried fruits (cranberries, raisins, chopped dates)
- Toppings such as croutons, tortilla strips, and bacon bits
🍚 Grains & Hearty Additions
Cook ahead and store or use pre-cooked packets:
- Quinoa
- Couscous
- Farro
- Brown rice
- Orzo or small pasta (like bowties or rotini)
🧀 Cheese (Adds Creaminess & Flavor)
- Feta (crumbled or block)
- Shredded Parmesan
- Goat cheese
- Fresh mozzarella (pearls or diced)
🧄 Quick DIY Dressing Staples
Stock these to mix quick dressings:
- Olive oil
- Balsamic vinegar
- Red wine vinegar
- Dijon mustard
- Lemon juice (fresh or bottled)
- Honey or maple syrup
- Salt & pepper
- Dried herbs (oregano, basil, Italian seasoning)
🥄 Tip: No time to make a dressing? Keep a high-quality bottled vinaigrette or two on hand.
🥗 Bonus: Mix-and-Match Formula
- Base: Leafy greens or grains
- Crunch: Fresh veg or nuts
- Creamy: Cheese or avocado
- Protein: Chicken, eggs, beans
- Zing: Pickled stuff or olives
- Dressing: Simple oil + acid + flavor
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