Published: January 21, 2026
Salad Kit Upgrades: 49 Ways to Add Protein, Fiber, and Crunch (Like a Dietitian)
I’m 1 month postpartum and looking for all the shortcuts for eating healthy and balanced. Right now I like to think of my day as simple “checkmarks.” And honestly, this isn’t just a postpartum thing. This checkmark approach works for any busy adult who wants to eat well without overthinking it:
- Protein
- Fiber
- Fruits + veggies
When I focus on those 3 things, everything else tends to fall into place.
One shortcut I lean on hard? Bagged salad kits such as Taylor Farms or Trader Joes. They’re fast, they’re already chopped, and they help me get veggies in without thinking.
But let’s be honest, some salad kits can be a little… limp. With a few quick upgrades, a basic kit turns into a balanced, filling, actually-satisfying meal.
I focus on 5 types of salad kit upgrades, but 2 are non-negotiable: protein + fiber. The other 3 are flexible based on what I have on hand (because, newborn life). If I get a few servings of veggies in that day, I call it a win.
The 2 non-negotiables: Protein + Fiber
Protein (pick 1–2)
Beans, lentils, animal protein, animal products such as eggs, cheese, and yogurt (usually added to my dressing), tofu, tempeh, nuts and seeds.
See the list below for more protein add-in ideas.
Fiber (pick 1–2)
Beans, lentils, nuts, seeds, flax meal, high fiber veggies such as peas, broccoli, avocado, and high fiber fruits such as apples, dates, oranges.
See the list below for more fiber add-in ideas.
49 ways to upgrade a salad kit (like a dietitian)
Protein + fiber wins (biggest payoff)
If I’m tired and want the biggest payoff, I start here. These pull double duty.
- Add lentils (about ½ a can)
- Add chickpeas (about ½ a can)
- Add black beans (about ½ a can)
- Add white beans (about ½ a can)
- Add edamame (about ½–1 cup)
- Add hemp hearts (2–3 tbsp)
- Add nuts (about ¼ cup)
- Add a seed mix (pepitas + sunflower, about ¼ cup)
- Add tofu (about 4–6 oz)
- Add tempeh (about 3–4 oz)
Protein upgrades
- Add rotisserie chicken (about 3 oz)
- Add leftover shredded chicken (about a palm-sized serving)
- Add tinned fish (tuna, salmon, sardines — 1 tin/pouch)
- Add hard-boiled eggs (2)
- Add feta (about 2–3 tbsp)
- Add goat cheese (about 1–2 tbsp)
- Add parm (about 1–2 tbsp, especially good on Caesar kits)
Fiber upgrades
- Add flax meal (1 tbsp, easy to stir into dressing)
- Add avocado (¼–½)
- Add peas (about ½ cup; frozen peas are the easiest)
- Add broccoli (about ½–1 cup, fresh/roasted/frozen)
- Add sweet potato (about ½ cup roasted cubes)
Fruit + veggie upgrades (if you have them)
- Add apple (½–1, chopped)
- Add pear (½–1, chopped)
- Add dates (2–3, chopped)
- Add orange segments (½–1 orange)
- Add dried fruit (cranberries/raisins/cherries — 2 tbsp)
- Add hearts of palm (½ cup)
- Add artichokes (½ cup; marinated is elite)
- Add crunchy veggies (carrots/celery/radishes/scallions — ½ cup)
- Add extra greens (kale/cabbage/shredded slaw mix — 1–2 cups)
- Add corn (¼–½ cup)
Dressing upgrades (my favorite “lazy” trick)
- Use ½ the dressing packet + add Greek yogurt (¼ cup)
- Add blended cottage cheese (¼ cup)
- Add kefir (2–4 tbsp)
- Add hummus (1–2 tbsp, especially for Mediterranean kits)
- Add a splash of vinegar (1–2 tsp; balsamic/rice wine/red wine/white wine/ACV)
- Add olive oil or avocado oil (1 tsp)
- Add sesame oil (½–1 tsp, Asian kits)
- Add algae oil (1 tsp; tastes like butter!)
Other upgrades
- Add herbs (about 1–2 tbsp, chopped)
- Add seasonings (about ¼–½ tsp; garlic powder, cumin, chili powder, etc.)
- Add crunch (chips/tortilla strips/croutons — ¼ cup)
- Add a grain (noodles/rice/quinoa/barley — ½–1 cup)
- Add olives (2–3 tbsp)
- Add capers (1 tbsp)
- Add hot sauce (a few shakes)
- Add roasted red peppers (¼ cup)
- Add sun-dried tomatoes (2 tbsp)
Go beyond the bowl
Then there is the thought of making your salad into something new like adding it to a wrap, spooning it over tacos, or taking a bag that is about to “go bad” and sautéing those veggies into a stir fry.
Just more ways to use that bag of salad if you are tired of bowlin’ it.
My Favorite Salad Kit Upgrades
1) Mediterranean Salad Bowl
In a big bowl, add the salad kit + ½ can lentils, marinated artichokes, feta, kalamata olives, and cucumbers and/or cherry tomatoes. In a small bowl, whisk ½ the dressing packet with 2 tbsp Greek yogurt + 1 tbsp red wine vinegar(optional: 1 tsp olive oil), then pour over the salad and toss.
2) Southwest Salad Bowl
Add the salad kit to a bowl with ¾ cup cooked quinoa, ¼ cup corn, and ¼ cup black beans. In a small bowl, mix ½ the dressing packet with 1 tsp olive oil + 1–2 tsp lime juice + a few shakes of hot sauce (preferably something smokey), then toss everything together.
3) Sweet Kale + Crispy Chicken Bowl (Pictured above)
In a bowl, combine the sweet kale salad kit with chopped apple + pepitas. Stir together ½ the dressing packet + 2 tbsp Greek yogurt + 2 tsp apple cider vinegar, toss with the salad, then top with air fried breaded chicken.
Make it a wrap: Option to pile it into a tortilla for a delicious grab and go meal.
Salad Dressings You Will Love
Swap a salad kit dressing for one of these!
- Creamy Apple Walnut Dressing (Easy Blender Recipe)
- 5-Minute Balsamic Basil Vinaigrette
- Creamy Cashew Caesar Dressing Recipe
Hi, I’m Sarah Harper, a Registered Dietitian Nutritionist passionate about cooking, eating, and sharing all things food! At The Addy Bean, you’ll find a variety of flexitarian recipes designed to inspire and empower you to explore the delicious world of plant-based eating. My mission is to make plant-forward meals approachable, enjoyable, and part of your everyday life!
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