Build better bowls for National Salad Month

National Salad Month is a chance to rethink everyday meals and prioritize fresh, nutrient-dense ingredients. As the weather warms, lighter, more refreshing dishes have more appeal, and salads are an easy go to.

Established in 1992 by the Association for Dressings & Sauces, the initiative shows how far salads have come. Once relegated to a simple side, they have levelled up into hearty grain bowls and globally inspired combinations. At its core, National Salad Month is an invitation to break routine and build meals that feel as exciting as they are nourishing.

The salad boom

Salads are gaining popularity as more consumers prioritize health. According to a YouGov study, 40% of Americans report eating salad at least a few times per week. In response, fast-casual chains like Sweetgreen and Cava have built their appeal around customizable, build-your-own bowls, while traditional fast-food brands are expanding their menus with more substantial options. At Chick-fil-A, for example, the Cobb Salad is positioned as a full entree rather than a side.

Clear health benefits also drive the momentum, with diets rich in vegetables consistently linked to better overall health. According to the American Cancer Society, a higher fiber intake can reduce the risk of certain cancers, including colorectal and breast cancer. Even dressing plays a role: fats from ingredients like mayonnaise can help the body absorb carotenoids, antioxidants found in carrots and leafy greens. Altogether, salads are a practical and enjoyable way to eat more of what your body needs.

Ditch the salad kits

Grandview Research projects the global packaged salad market to rise from $14.29 billion in 2025 to $25.97 billion by 2033. This increase shows the importance consumers place on convenience, particularly when it comes to healthier eating options. However, convenience comes with drawbacks. Many store-bought kits contain excess sodium, preservatives and heavy dressings that take away the freshness they promise.

Making your own salad is easier than it seems and far more rewarding, giving you full control over ingredients, portions and flavor. Instead of reaching for a prepackaged Southwest salad kit, build it yourself with fresh greens, black beans, corn and a creamy dressing for a fresher, better-tasting meal.

The secret to a delicious salad

Every great salad begins with a solid foundation. Leafy greens, like spinach, arugula and romaine, serve as the base. Add whole grains like quinoa or brown rice to make the salad more filling. Protein is just as important, and it doesn’t always have to mean grilled chicken. Options like a halloumi salad, salmon, tofu and chickpeas all bring richness and depth to the bowl. By combining greens, grains and protein, you create a balanced base ready to be upgraded into a nourishing, delicious meal.

Layer flavor, color and texture

Once your base is set, it’s time to build upward. A colorful salad is usually nutritionally diverse, so try to include a variety of vegetables, such as cucumbers, shredded carrots and roasted shishito peppers. Fruits like berries, apples or citrus can also add a refreshing contrast.

Balance is key when it comes to texture and flavor. Nuts, tortilla strips or crispy onions bring a satisfying crunch, while creamy ingredients like avocado and crumbled feta add richness. Finish it off with extras like olives, bacon bits or dried cranberries to add depth and variety. The goal is a well-balanced mix that keeps every bite interesting.

Upgrade your dressing game

Dressing is what brings a salad together, and it does not have to come from a bottle. Homemade versions are easier than they seem and can be made in batches for the week. A simple vinaigrette with olive oil, vinegar, mustard and honey is a reliable starting point.

From there, look to different cuisines for inspiration. Try a sesame-ginger dressing or a creamy miso-lemon blend for an Asian-inspired twist. The key is balance; a good dressing should complement your ingredients, not overpower them.

It’s time to become a salad master

Building a great salad is a skill worth having. Once you know the formula, you can pull together a fresh, satisfying bowl in minutes. It works just as well for a quick lunch as it does for a party dish worth sharing. This National Salad Month, skip the prepackaged kits and start making your own salads. You might be surprised at how quickly it becomes something you genuinely look forward to eating.

Kristen Wood is an award-winning photographer, food writer, recipe developer and certified functional nutrition expert. She is also the creator of MOON and spoon and yum, a vegetarian food blog, and the author of “Vegetarian Family Cookbook,” “Fermented Hot Sauce Cookbook” and “Hot Sauce Cookbook for Beginners.” Her work has appeared in various online and print publications, including NBC, Seattle Times, ABC, Elle, Fox, CBS, Forbes, Chicago Sun-Times and more.