Look no farther than this list of 25 easy salads for one. These salads are simple, flavorful, and can be made ahead of time to take to work or meal prep for the week. They're great recipes to enjoy more vegetables.
[This recipe was originally posted in April 2017. It has been updated by adding a list of 25 salads for one instead of just one buffalo chicken salad and a few packable salads.]
Table of contents
Lots of times salads that we make at home end up being super boring, and take lots of time to prepare. That doesn't have to be the case, making a salad at home can be tasty, enjoyable, and satisfying. But it takes a few guidelines to do that.
Simple, flavorful salads for one are totally possible with these easy recipes. It just takes pantry essentials, some chopping (or pre-chopped ingredients), and creativity to build a tasty, fun salad.
I'll share some of my favorite easy salad recipes for one, but need to share a few ground rules and guidelines first.
How to Make a Satisfying Salad
I've made so many unsatisfying salads in my past, I'm so over it, and have some tips to help you avoid the mistakes I made.
- Include 3 (or more) food groups: vegetables/fruits (or both!), protein, carbs, dairy, etc. Having a few food groups gives you some variety of flavors, textures, and nutrients. Plus carbs + protein help fill you up. Vegetables is not a meal.
- Add crunchy toppings: chopped nuts, seeds, croutons, roasted chickpeas or beans. Crunchy toppings add texture, flavor, and lots add essential fats and other nutrients.
- Add carbohydrates: You don't have to add some sort of carb to your salad itself, you can enjoy rice, pasta, or bread on the side. But it's essential to add some sort of carb to your salad for one is essential to feed your brain and leave you feeling satisfied.
- Add fat: cheese, dressing, nuts/seeds, avocado, etc. This is, hands down the best way to make a salad that actually feels satisfying. Again, it adds flavor, and creaminess (cheese, oil, avocado), but is a source of energy and satiation.
- Add protein: This is an addition I don't often see skipped, but it's also a great reminder. If you're adding a leaner protein, I'd recommend adding another source of fat (see above) for more satisfaction. Any plant or meat based protein will work well!
This is about as nutrition focused as I get here. In my work as a non diet dietitian, focusing on eating perfectly or getting in all the vegetables is often stressful for people, and can lead to eating lots of food, but not enough energy.
If you're feeling stressed about eating and are hungry a lot, let's talk. I work with lots of nutrition clients one on one. Check out my services here.
Cooking for One Tips
Here are a few resources for you to make cooking for one easier:
In addition to general cooking for one tips, there are things to keep in mind when you're making salads for one.
- Add whatever you have. Making salads for one can be a great way to clean out your fridge. Add
- Make extra servings. Use the slider with the serving size in the recipe card to adjust these single serving soup recipes. Or look for soup recipes with 4+ servings. There are lots of those!
- Store your leftovers. There are lots of containers to store leftover soups, etc in. I used to use small IKEA ice trays, and recently got some Souper Cubes. Oh they're so awesome. Flexible and with a lid, so they can stack in the freezer.
- Just like all recipes, adapt them to work for you. Swap the protein or vegetables for preference, or use what you have on hand. Look for substitutions online too.
Grain Salads for One
These aren't the traditional lettuce or green salad recipes, but I'd totally count them. There are lots of chopped vegetables in these grain salads, so let's count them as salads for one. Of course you can add a handful (or more) of lettuce to them too.
This Mediterranean grain bowl is packed with different textures and flavors, and it's topped with a tangy, super flavorful salad dressing. I make extra dressing to dress salads or grains for a couple days. It's one of my go to recipes.
Use fresh, or cooked kale to make this fall favorite grain salad. Quickly pan fry tofu in some of the dressing for bonus flavor. Of course, you could swap the tofu for sliced pork chop, that'd be great.
Again, not a traditional grain salad, with no lettuce/greens in the recipe as it is, but it's easy to add lettuce. Or keep it as it is, and enjoy with lots of random vegetables with different textures. Yum!
Ok this simple Italian beans recipe doesn't technically contain a grain, but with soft, tender beans I thought I'd just throw it in here. It feels like a salad with the warm, tender kale and carrots in it.
Salads with Fruit, for One
Fresh fruit is a tasty addition to a classic salad for one. It adds lots of sweet flavor and texture. Plus, the sweetness of fruit pairs well with a tangy vinaigrette dressing.
Shelled edamame and pistachios adds some protein, fat, and fiber to help fill you up. Enjoy this simple spinach salad with mandarin oranges with crusty bread for a filling, fiber rich meal.
I usually prefer to enjoy watermelon on it's own, but if you haven't tried adding it to a salad yet, definitely try it. Watermelon, blueberries, chopped nuts, and chicken (+ more vegetables) are great with arugula or spinach in this summery dish.
Strawberries are a tasty salad addition. With chicken, avocado, and pistachios, this dish is filling and bursting with flavor. Enjoy with crusty bread for extra satisfaction.
Chicken Salad Recipes
I don't often think of chicken salad as a traditional salad for one, but why not. It's great with different lettuces, and with enough of it, the dressing can double as a salad dressing for ease. Serve it over lettuce as a salad, or with lettuce in a sandwich.
I like this simple salad for one as you make extra chicken salad dressing to dress the greens as well. It's great paired with crusty bread or a toasted pita for more satisfaction.
If you haven't added chopped apples to your salad for one or chicken salad, do it. The apples and pecans pair well with a yogurt/mayo based dressing and chicken. It's so tasty and easy.
Have you served chicken salad in a pita before? A lightly toasted pita goes great with chicken salad, especially with some greens on it too. It's versatile and so so tasty.
Side Salads for One
I'm a fan of focusing on a main dish or side dish, then serving it with a simple component. These simple side salads are packed with enough flavor to actually enjoy with a super simple chicken breast and bread (or another grain!) for an easy full meal.
Thinly slice some cucumber, onion, and carrot to toss into this simple carrot cucumber salad. It's got a light, tangy dressing that goes well with a simple main dish or leftovers like spaghetti or lasagna.
If you find yourself with wilting greens often, this warm kale salad for one is your kind of side. Extend the shelf life of wilting greens by sauteeing them quickly with some butter and onions. Highly recommend it!
I like this salad when I have some leftover feta cheese. It's easy, packed with flavor through the bright vinaigrette and feta.
If you have time, make sure to roast the pears for this simple pear and orange salad. It's great with a pork chop, chicken, or leftovers.
This kale salad with dried tart cherries is the epitome of a side dish. It's got a variety of textures and flavors, and let me tell you, the tart cherries are the best part. SO good! It's so flavorful, you can serve it with a boring grilled chicken breast.
You can easily make this grapefruit salad a full meal by adding some edamame, chopped chicken, hard boiled eggs, or other protein and croutons. It's so easy, tasty, and a great winter side.
Tender beets and goat cheese are the base for this super flavorful and easy salad. Dress it with a drizzle of balsamic glaze for a great side. To make it more filling, enjoy with edamame or another simple protein and a grain or bread.
This apple cucumber salad comes together very easily with a mandolin, but you can take a few extra minutes to julienne the apple and cucumber for lots of crunch and flavor. It's a great dish to take to a late summer BBQ or pot luck.
I love this kale, apple, and pecan salad for one with a simple pork chop. I mean pork and apples is such a classic, tasty flavor combination. It's easy, flavorful, and a great fall staple.
Have you added grapes to broccoli salad before? If not, start adding them. They add such a lovely texture, extra bursts of flavor, and fun summer feeling to this classic BBQ side salad. Plus there's bacon in this recipe, can it get any better?
This gorgeous salad for one makes for a tasty, easy holiday side dish. It's easy to make for a crowd or one person. The pomegranate aerils really bring in the holiday feels.
You just need 5 minutes to assemble this simple cucumber tomato chopped salad. It's got fresh summer flavors, and a wonderfully light and zippy dressing. It's even better topped with some thinly sliced basil.
If you haven't cut zucchini with a vegetable peeler yet, try it. Thinly sliced zucchini doesn't have to be cooked, and makes for a pretty, easy, and tasty zucchini, feta, and corn salad.
Red wine vinegar based dressing adds zippy flavor to this simple coleslaw salad for one. It's such an easy recipe that's great for one person or a crowd. This is a great side dish to make for an outdoor meal.
Soy sauce, sesame seeds, and a few additional ingredients turn a simple bag of coleslaw into a tasty, vegan side. Enjoy it with a main dish with soy sauce in it too. It's such an easy side salad for one (or a crowd!).
FAQ
Lots of salads would be good for a BBQ, but I would recommend a salad with vegetables and a vinaigrette instead of a creamy dairy dressing. This way it'll stay safe in the sun, and tasty good after a few hours.
I'd say 2-4 cups of salad is a good place to start for one person. How much you eat will really depend on what's in the salad and your hunger levels, so adjust this guideline to meet your needs. Basing how much to eat off of your needs is best.
Sure! Salads can be a great way to get in a variety of vegetables and other ingredients too. If you want to eat more vegetables, and like chopping them, a salad is a nice way to do that. You can get vegetables in lots of ways too.
Did you make any of these salads for one? Leave me a comment & rating to share how they turned out!
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Liz says
These look so delicious! Thank you so much for including me in this roundup! Mouth watering!
Rebecca says
absolutely! and thanks
Lauren Harris-Pincus says
Awesome! Thanks for including my Balsamic Tuna Sorghum Salad!!
Rebecca says
absolutely! Looks delish!