Amanda’s top 9 affordable and healthier salads
Try Amanda’s fresh ideas for easy, budget-friendly salads this summer.
Whether you’re planning a family meal on a sunny weekend or packing up lunch to take to work, these nutritionally approved salads are sure to hit the spot. The best part is that sticking to healthier choices doesn’t have to be expensive! All these delicious salad recipes come in at under $5 per serve. Always remember that, in a lot of these recipes, you can vary the ingredients depending on what you’ve already got in the fridge or cupboard. For convenience, I always keep the pantry stocked with a few cheap and nutritious staples, such as canned beans and tuna, to add some extra protein to a simple veggie salad. And never forget the power of leftover roasted veggies to take your salad from meh to yeah!
“I love a big salad for lunch or dinner – there’s something so appealing about all that colour, crunch and freshness. I’m also a big fan of a packed salad for work: I save money because I’m not buying a takeaway, I’m often using leftovers or pantry ingredients I already have, and I’m eating healthier, too. I also love making extra quantities when I can, to cut down on time in the kitchen in summer, and to have lunches ready to pack up and go!”
- Amanda.
01
Healthier cauliflower bliss bowls
With a bit of know-how, you’ll have these ‘rainbows in a bowl’ on the table in just 30 minutes. Better still, you can prep most of the ingredients ahead and put them together at the last minute. I never throw away the cauliflower stalk or its crisp light green leaves; instead, I’ll slice and add them to stir-fries, along with the kale stalks. Be sure to massage the kale leaves well with the oil, as it will tenderise them and make them even more delicious. Also, use the largest baking tray you can, so you can spread the veggies out to roast nice and evenly.
02
Black-bean taco salad
This Mexican-inspired salad is on high rotation for packed lunches in my household. I just pack the tortilla strips separately in a container to stop them going soggy. For a summery weeknight dinner, this salad ticks all the boxes just as it is, but you could also serve it as a colourful side with barbecued chicken thighs spiced up with some smoked paprika. Don’t have fresh corn cobs? Blanched frozen corn kernels would make a great alternative for a bit of sweetness.
03
Green hummus salad
I love snacking on crisp veggies and dip, especially hummus – it’s filling and cheap. This salad takes the whole idea to the next level, turning a few simple ingredients into a sensational and colourful main course. It travels well, so it’s ideal for an easy packed lunch the next day. I also like serving this as a starter for a vegetarian menu by arranging raw veggies and warm flatbreads around a plate spread with green hummus sprinkled with those crunchy, lightly salted roasted chickpeas. It looks impressive and it’s delicious!
04
Strawberry & spinach salad with smoked almonds
Sweet, juicy strawberries; salty Greek-style feta; smoky, crunchy almonds; and creamy Australian avocado are the heroes of this main course salad – and they work so well together that once you start eating it, it’s hard to stop! It’s also a great choice for a lunchbox treat, but if I’m taking it to work, I pack the ingredients separately, then toss them together at the last minute to keep everything fresh, crisp and bright. If you don’t have strawberries, try substituting thin wedges of apple for a sweet, fruity alternative.
05
Healthier san choy bow bowls
I’ve never met anyone – no matter their age – who doesn’t love san choy bow, and this nutritionally approved version is one of my favourites for a light, bright summer lunch or easy dinner that’s ready in 20 minutes. If the kids don’t like spice, just serve up their bowls without them – all the more for the chilli-lovers in the family! I’ve tried this recipe with iceberg lettuce, and replaced the beef with pork mince, and they work a treat. So don’t be afraid to use what you have in your fridge or freezer to save shopping!
06
Fish & chips salad
Here’s a brilliant take on good old fish ’n’ chips, and it takes just 25 minutes to put on the table for a beautiful weeknight dinner or special weekend lunch. There’s even a healthier version of tartare sauce to serve with it. I love that you can make a little go a long way by peeling sweet potatoes into ribbons and baking them into the perfect chip alternative. Remember to pat the barramundi fillets dry with a paper towel before you cook them (never rinse with cold water, as it will affect the flavour and texture), then cook them skin-down first to crisp it up nicely.
07
Salmon, mango & soba noodle salad
Salmon is a staple on so many weekly menus, and no wonder – it’s nutritious, delicious and affordable, whether you buy it fresh or frozen. This classic Asian-inspired warm salad has been upgraded with the addition of juicy slices of fresh mango, which add a touch of sweetness to the dish that I love. Crisp, just-cooked green beans add crunch and – along with the red cabbage, carrot and red capsicum – turn this salad bowl into a rainbow of colour. To shave even more prep time off this 25-minute recipe, I often swap out the carrot and cabbage for a ready-made packet of Woolworths fine cut coleslaw.
08
Mediterranean-inspired pasta salad
Prepare this colourful pasta salad recipe ahead of time so you can get those few extra minutes of sleep in the morning. The key to a perfect jar salad is the later the ingredients in the jar in a way that they don't get soggy. I suggest always putting the dressing at the bottom, followed by any vegies, protein and always placing greens at the top. Make this a gluten-free recipe by replacing the pasta with cooked quinoa, buckwheat or gluten free pasta!
09
Roasted pumpkin with yoghurt & lentils
Sweet roast pumpkin sits atop a lentil and pepita salad, the perfect vegetarian lunch for those who work from the office or home. To transport this dish to the office, store the pumpkin in a microwave safe container & keep everything refrigerated until ready to eat. At lunchtime, heat pumpkin, then serve with lentil salad, mint and yoghurt.
*The cost per serve is calculated by dividing the approximate cost of the ingredients (excluding ingredients marked as "extra to serve") by the number of serves in the recipe. Ingredient prices are based on standard shelf prices in NSW Woolworths Supermarkets as at [23/11/22]. Prices and products may vary by State and may not be available in all Supermarkets, Woolworths Metro, MetroGo, Woolworths Online (including Everyday Market) and Ampol Woolworths Metro. Where a specific brand is not listed for an ingredient, calculations are based on the price of the Woolworths own brand version of the ingredient or the next cheapest alternative.