It’s Salad Season! Here Are 10 of the Best High-Fiber Salad Recipes

It's Salad Season! Here Are 10 of the Best High-Fiber Salad Recipes originally appeared on Parade .

Salads are a popular summer staple. They're refreshing, yes, but they're also packed with vitamins, minerals and plenty of other healthy ingredients. That said, some people dislike salads because they just don't fill them up—and is there anything worse than feeling hungry when you've just eaten a meal? Luckily, there's an easy fix for this: More fiber in your salad.

While lettuce itself actually has a decent amount of fiber, you can also add quite a few ingredients to zhuzh up your salad and make it more satiating.

Ahead, we spoke with a registered dietitian about the importance of fiber in your diet and share 10 high-fiber salad recipes that you may want to whip up this summer. 

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How Much Fiber Do You Need?

The amount of fiber you need in your diet will vary based on several factors, such as your health goals and feelings of fullness.

According to Lauren Manaker, MS, RDN, LD ,a registered dietitian based in Charleston, SC, the average adult should aim to consume about 25-30 grams of fiber per day.

"Most Americans fall short of this target, creating what's referred to as the 'fiber gap,'" Manaker tells Parade . "Fiber is essential for maintaining a healthy digestive system, promoting regular bowel movements, and supporting overall gut health . Additionally, it helps manage blood sugar levels and may even help reduce cholesterol , making it a key part of a balanced diet. Some data suggests adequate fiber intake may help reduce the risk of certain cancers too." 

Related: 9 Best High-Protein Salad Recipes

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. 

"As a natural source of fiber, walnuts help bridge the fiber gap with every single bite," Manaker says. "Plus, their rich, nutty flavor pairs perfectly with a variety of salad ingredients, from leafy greens to fruits like apples or berries ." 

Not a fan of nuts? No need to worry, you can try to add some legumes to your next salad. 

"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

Are you a fan of creamy, hearty salads? Then you'll love this chickpea curry salad that packs a punch with curry powder, chickpeas, pecans and raisins. Pro tip: Although you can eat this fiber-packed salad on its own, it tastes even better on some whole grain bread.  

Fiber (per serving):  14 grams. 

Get the recipe here . 

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It's Salad Season! Here Are 10 of the Best High-Fiber Salad Recipes first appeared on Parade on Jul 1, 2025

This story was originally reported by Parade on Jul 1, 2025, where it first appeared.