Chef salad is a popular American appetizer and entree available at many restaurants nationwide. It typically features a bed of greens topped with a hard-boiled egg, various meats, tomatoes, cucumbers, and cheese. While many might believe they’re making a healthy choice by ordering a chef salad, it may not be as nutritious as assumed.
Salads rich in vegetables are packed with vitamins and minerals, as noted by Medline Plus. Yet, these nutrients don’t offset elements like saturated fats, sugars, and refined carbs. The cheese in a chef salad can significantly increase the calorie and fat content based on the quantity used.
Additionally, chef salad often includes other unhealthy components. Besides cheese, it typically contains meats that “are often processed and have nitrite preservatives, which may elevate cancer risk with consistent consumption,” according to HealthDay.
Create a healthier version of chef salad at home
Fortunately, there are numerous ways to enhance the healthiness of your salads. As per Greatist, salads require four essential components: greens, protein, vegetables or fruit, and dressing. This allows for endless possibilities, enabling you to be as inventive as you’d like with your ingredients.
To craft a healthier chef salad, try incorporating some dark greens like kale or spinach into the lettuce base. This will increase the vitamins and minerals while altering the texture. Swap out deli meats for grilled chicken breast or opt for just a hard-boiled egg, omitting the meat. Keep the tomatoes, cucumbers, and other veggies as is. Lastly, reduce the cheese quantity or switch it for a lower-fat, lower-sodium option like mozzarella or Swiss.
If substitutions aren’t an option for a chef salad at a restaurant, request the dressing and toppings on the side to control the portions you consume. However, you can fully enjoy this salad when eaten in moderation.
