Salad Re-invented: Transform Yourself Into A Salad-Lover!

by Barbara Ruhs, MS, RDN

Last Updated: May 13, 2021

Did you know that May is National Salad Month? Either way, we have seven sensational salads to help you celebrate this healthy occasion. Our recipe ideas and produce tips will help you transform your love of salads for good. Delicious and satisfying, these innovative avocado salads might just inspire you to eat produce more often. With the versatility of an avocado, you can use this heart-healthy fruit as a core component to your salad, as a salad dressing, or even a salad topper. Their creamy texture is an attribute to those good fats (monounsaturated and polyunsaturated), providing 8 grams of fats per one-third medium avocado. Furthermore, avocados also contain nearly 20 vitamins and minerals- what a super fruit! Let’s see which salads you like best:
  1. Avocado Layered Taco Salad
    Whether it is “Taco Tuesday” or “Try-Day Friday,” making a taco salad is a great way to enjoy a Mexican-inspired meal and load up on veggies at the same time. Make your taco salad with the ingredients that you enjoy, just don’t forget the avocados!

    Start by making your preferred taco protein with beef, turkey, plant-based ground meat crumbles or vegetarian beans. Choose your favorite toppings ranging from grated cheese, chopped tomatoes (or salsa), corn kernels, fajita veggies, low-fat sour cream, or Greek plain yogurt.

    Dressing: Avocado ranch dressing is always a great addition to your salad for a Southwest twist. In a food processor, blend one avocado with 1/3 cup Greek yogurt, chives, parsley, dill, kosher salt, and pepper to taste.
  2. Avocado Caprese Salad with Mozzarella and Tomato
    This summertime salad is often served during the peak of tomato season but can be served anytime, really. You can never go wrong pairing juicy tomatoes and fresh basil with decadent Buffalo mozzarella cheese. The addition of green avocados makes this salad resemble the Italian flag and provides the perfect bite to this salad.

    Dressing: Drizzle extra virgin olive oil and balsamic vinegar or glaze on top of this sliced salad.
  3. Avocado Tomato Basil Pasta Salad
    Pasta salad is the ultimate DIY (do-it-yourself) creation that offers tons of flexibility. Start with a bulky pasta shape, such as rotini, penne, or bowties. Add veggies of your choice, including chopped avocados, onions, herbs, bell peppers, tomatoes, zucchini, or any other favorite veggies. Choose your preferred sharp block cheese, such as feta or gorgonzola, and mix well!

    Dressing: Italian dressing or oil and vinegar with fresh herbs and lemon juice go exceptionally well with this salad.
  4. Avocado Fruit Salad with Coconut Lime Dressing (Heart Check)
    If you haven’t started adding avocados to your fruit salad yet, what are you waiting for? Unlike most varieties of fruit, avocados do not contain any sugar. This salad would be perfect as a breakfast option as a great way to start your day with a nutritious and energy-producing meal.
  5. Avocado & Tuna Salad Stack
    This salad is the ultimate “good-fat” dynamic duo. Fatty fish like tuna and salmon contain polyunsaturated fats, called omega-3 fats. The combination of avocados and tuna is a great flavor pair that will keep you feeling full longer.
  6. Zesty Avocado Chicken Salad in Lettuce Cups
    Try something new and exciting! Make your own deli salads at home by combining your favorite protein, such as chicken (featured here), tuna, or hard-boiled eggs, together with fresh, ripe, and smooth avocados. If you’re following a keto-friendly diet, this salad provides protein and fat and can be served in a lettuce cup. This could work as a great appetizer too!
  7. Avocado Black Bean Salad
    A combination of avocados and beans is a great way to power up your plate by filling it with plant-based foods. Diets rich in healthy foods containing dietary fiber, such as vegetables and fruits, may reduce the risk of heart disease, obesity, and type 2 diabetes according to the Dietary Guidelines for Americans. Avocados are a good source of fiber, contributing 3 grams per one-third of medium avocado.

Salad month is the perfect kick-off to summer and start of a new healthy habit – eating more fruits and vegetables in a variety of ways. Place your pick-up or delivery order and make a salad or two for yourself or your family throughout the week. For more salad inspiration, visit Kroger's Recipe Page or to schedule a telenutrition appointment with a Kroger dietitian, visit here.

Disclaimer: This information is educational only and not providing healthcare recommendations. Please see a healthcare provider.


Barbara Ruhs, MS, RDN

Barbara Ruhs, MS, RDN

An avid avocado-eater and guacamole-lover, Barb is the Registered Dietitian/Nutritionist for Avocados From Mexico. She is a former retail dietitian who believes the best place to learn about nutrition is in the aisles of the supermarket. A lifelong tennis player and competitive athlete, she was a sports nutritionist for Harvard University before moving to the southwest. Her philosophy on food is simple – enjoy what you eat, prepare food with love and add avocados to everything!