Food & Nutrition

How to build a healthy low Point salad

We’ve got your working week sorted with healthy, tasty salads that are low in Points.
Published 22 April 2019

Create a healthy tasty salad that will keep you feeling full

We've got simple tips for healthy salad recipes! Working week lunches are sorted thanks to ZeroPoint™ foods which means you can create healthy salads, low in Points! Make your salad bright, colourful and tasty! Choose your base, add a protein and top with a simple home-made dressing.

1. Leafy bulk base

Amount: Unlimited

  • Baby spinach leaves
  • Baby rocket leaves
  • Mixed salad leaves or any lettuce
  • Shredded baby kale

2. Add vegetables

Amount: Unlimited

  • Undressed packaged coleslaw
  • Roasted pumpkin, carrot, beetroot, eggplant, zucchini, tomato, onion or parsnip
  • Chargrilled vegetables in brine (capsicum, eggplant)
  • Canned artichoke hearts (not in oil)
  • Cherry tomatoes
  • Sliced celery, cabbage, capsicum or fennel
  • Cooked green beans, broccolini, broccoli, snow peas, asparagus or sugar snap peas

3. Layer the legumes

Amount: ½ cup in total per meal

  • Canned legumes rinsed and drained (brown lentils, chickpeas, red kidney beans, black beans)
  • Cooked frozen edamame or broad beans
  • Canned or cooked frozen corn
  • Cooked frozen green peas

4. Choose a protein

Amount: 100g-150g in total per meal

  • 1-2 hard-boiled eggs
  • Canned tuna in springwater, drained
  • Cooked skinless lean chicken breast fillet
  • Cooked skinless lean turkey steaks
  • Cooked firm tofu
  • Cooked prawn

5. Dress it up

Amount: Choose 1 per meal

  • 1 tbs lemon juice
  • 2 tsp red wine, white wine or apple cider vinegar
  • 99% fat-free plain yoghurt
  • 2 tsp balsamic vinegar
  • 2 tsp fat-free dressing

6. Boost the flavour

Amount: Choose 1 per meal

  • 1 tsp almond flakes
  • 1 tsp currants
  • 1 tbs capers
  • Fresh herbs
  • Finely chopped green shallot or red onion
  • Finely chopped
  • Fresh chilli
  • Bean sprouts

7. Additional extras

Amount: Optional

  • 30g reduced-fat feta cheese
  • ⅓ cup low-fat cottage cheese
  • ¼ medium avocado
  • 35g slice wholegrain bread
  • 20g reduced-fat cheddar cheese
  • 6 kalamata olives (sliced)

3 easy salad ideas

Chicken salad with coriander dressing

Combine roasted pumpkin, cherry tomatoes, cucumber, mixed leaves, chickpeas, sliced poached chicken and yoghurt mixed with chopped coriander for dressing.

Tuna salad

Combine roasted carrots, red capsicum, snow peas, mixed leaves, corn, tuna and a lemon wedge to dress.

Egg and lentil salad

Roasted eggplant, cherry tomatoes, grated carrot, steamed broccolini, mixed leaves, lentils, boiled egg and balsamic vinegar to dress.