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Simple Healthy Salad Dressing Recipes to Try at Home During the Week

March 01, 2023 5 min read

Are salads healthy?

In general, salads can be a healthy food choice, but it depends on the ingredients and how they are prepared.

Salads that are made with fresh vegetables, fruits, lean protein sources, and healthy fats can provide a wide range of nutrients and support a balanced diet. However, salads that are loaded with high-fat ingredients such as cheese and creamy dressings, or those that are made with processed meats and sugary dressings, can be high in calories, unhealthy fats, and added sugars.

To ensure that your salad is healthy, try to include a variety of colorful vegetables and fruits, such as leafy greens, bell peppers, carrots, cucumbers, tomatoes, and berries. Choose lean protein sources such as grilled chicken, tofu, beans, or nuts, and add healthy fats such as avocado or olive oil. For dressings, try using olive oil and vinegar or making your own dressing with fresh herbs and spices.

Salads can be a healthy food choice if they are made with nutrient-dense ingredients and are prepared in a healthy way.

Are there benefits to salad making at home?

There are many benefits to making a salad at home:

  1. Cost-effective: Making salads at home can be much more cost-effective than buying pre-made salads from a restaurant or store.
  2. Healthier ingredients: When you make your own salads, you have control over the ingredients that go into them, allowing you to choose fresher, more nutrient-dense ingredients and skip unhealthy additives.
  3. Customizable: Making salads at home allows you to customize them to your liking, which means you can choose your favorite vegetables, fruits, and protein sources and adjust the portion sizes and dressings to meet your nutritional needs.
  4. Timesaving: Many salads can be made quickly and easily at home, making them a great option for busy weeknights or for meal prepping.
  5. Fun and creative: Making salads at home can be a fun and creative way to experiment with new ingredients, flavors, and textures. You can also involve your family or friends in the process and make it a group activity.

Overall, making salads at home can be a great way to save money, eat healthier, and have fun in the kitchen.

What are the benefits of eating a healthy grilled chicken salad?

There are several benefits to eating a healthy grilled chicken salad:

  1. High in protein: Grilled chicken is an excellent source of lean protein, which is essential for building and repairing muscles, maintaining healthy skin, and supporting a healthy immune system.
  2. Rich in vitamins and minerals: A salad made with fresh greens, vegetables, and herbs is a great way to get a variety of essential vitamins and minerals, such as vitamin C, vitamin K, folate, and potassium.
  3. Low in calories: Grilled chicken salad can be a low-calorie meal option, especially if you choose to use a light dressing or skip it altogether. This makes it a great choice for those who are watching their weight or trying to maintain a healthy diet.
  4. May improve digestion: The fiber content in leafy greens and vegetables can help improve digestion and promote regularity.
  5. Versatile: Grilled chicken salads are highly customizable, so you can add or omit ingredients based on your personal preferences and dietary restrictions.

Overall, a healthy grilled chicken salad can provide a well-rounded meal that is satisfying, nutritious, and delicious.

A simple grilled chicken salad recipe

Here's a recipe for a healthy grilled chicken salad that serves one:


  • 4 oz boneless, skinless chicken breast
  • 1 tsp olive oil
  • Salt and pepper to taste
  • 2 cups mixed greens (such as spinach, arugula, or lettuce)
  • 1/2 cup cherry tomatoes, halved
  • 1/4 cup sliced cucumber
  • 1/4 avocado, diced
  • 1/4 cup sliced red onion
  • 1 tbsp chopped fresh herbs (such as basil or parsley)
  • 1 tbsp balsamic vinegar
  • 1 tbsp extra-virgin olive oil


  1. Preheat a grill or grill pan over medium-high heat.
  2. Brush the chicken breast with 1 tsp of olive oil and season with salt and pepper to taste.
  3. Grill the chicken for about 5-6 minutes per side, until cooked through.
  4. Let the chicken rest for a few minutes before slicing it into bite-sized pieces.
  5. In a large bowl, combine the mixed greens, cherry tomatoes, cucumber, avocado, red onion, and chopped herbs.
  6. Drizzle the balsamic vinegar and extra-virgin olive oil over the salad and toss to combine.
  7. Top the salad with the sliced chicken and serve immediately.

What are the benefits of using healthy homemade salad dressing?

Homemade dressings are much healthier than store-bought dressings because you can control the ingredients. They usually contain fewer preservatives and fewer artificial flavors, colors, and sweeteners. Furthermore, homemade dressings have no added sugar, which means they can be lower in calories and offer a healthier alternative to store-bought dressings. Additionally, the freshness of homemade dressings can add more flavor and nutrition to your salads.

What are popular grilled chicken salad dressings used?

Popular salad dressings for grilled chicken salads include Caesar, balsamic vinaigrette, honey mustard, and ranch dressings. Other options include Italian, Greek, and Thai dressings. You can also experiment by mixing and matching different dressings to create unique flavor combinations.

Is it good to use kombucha in your salad dressing?

Kombucha is a fermented tea beverage that can be a great addition to salads. It has a distinct sweet and sour flavor that can add depth and complexity to your salads. Using kombucha in your salad dressing can add unique flavor and a healthy boost to your salad. Wonder Drink kombucha also contains beneficial prebiotics, which can promote gut health digestion. To use kombucha in salads, simply mix it with other dressings or dressings of choice.

Try our honey mustard dressing recipe

Makes: 1 Serving


  • 1 tablespoon Dijon mustard
  • 1 tablespoon honey
  • 1 tablespoon Wonder Drink kombucha of choice
  • 1 tablespoon olive oil
  • Salt and pepper to taste


  1. In a small bowl, whisk together Dijon mustard, honey, and kombucha until well combined.
  2. Slowly whisk in olive oil until the dressing is emulsified and thickened.
  3. Season with salt and pepper to taste.
  4. Drizzle the dressing over your salad and toss to combine.

This honey mustard dressing is a great complement to the smoky flavor of grilled chicken and adds a touch of sweetness to your salad.

Wonder Drink lemon vinaigrette dressing

Makes: 1 Serving


  • 3 tablespoon Wonder Drink Green Tea and Lemon kombucha
  • 2 tablespoon Extra Virgin Olive Oil
  • ½ teaspoon agave or honey
  • ½ teaspoon Dijon mustard
  • ½ teaspoon minced garlic
  • ½ teaspoon onion powder
  • ½ teaspoon salt
  • ¼ teaspoon  Pepper

Optional – Lemon Juice, a splash of vinegar of choice (Apple Cider, Red Wine, Balsamic, Rice, etc.)


1.     Add Kombucha and Extra Virgin Olive Oil and whisk together in a bowl.

2.     Add all other ingredients and whisk.

3.     Adjust for taste.

4.     Optional: Add a splash of lemon juice or vinegar of choice for extra tanginess.


Did you make this recipe?

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