Incorporating fruit into salads can create satisfying salads with a well-rounded taste profile. In this post, I share the benefits of adding fruit to your salads, what fruits go well with what and over 50 recipes you can enjoy all year round. Enjoy!
Benefits of adding fruit to salads
It’s definitely a personal preference. However, adding fruits to salads can enhance flavour and increase satisfaction through the contrast of flavours, colours and textures.
The combination of savoury and sweet means you are less likely to reach for sweet foods after eating. [Although this is not necessarily a bad thing—it is okay some, or most, of the time!]
However, creating salads that satisfy more than just hunger reduces the chance of you leaving a meal wanting more.
Fruits provide simple and complex carbohydrates for energy and brain function and are rich in essential vitamins, antioxidants and fibre.
Some popular diets suggest that fruits should not be eaten with a meal because they slow digestion and impact nutrient absorption, or they should only be eaten in the morning. Unfortunately, these claims are mostly diet culture fear-mongering and are unfounded.
I encourage you to listen to your body and notice how adding fruit to your meals impacts your satisfaction and how it feels in your body rather than simply following diet or food rules. In most cases, incorporating fresh or dried fruits into your salads will enhance your meals and contribute to a balanced and satisfying diet. Ready to give it a try?
Fruits add a contrast of sweetness to salads
Sugar is added to most salad dressings to bring out the other flavours or mellow the flavours.
A nutritionally balanced salad with a balance of flavour—salty, sour, bitter, spicy, and sweet—plus various textures will ensure that it will satisfy both your appetite and taste buds.
However, we can achieve this flavour balance while minimising added sugars in our diet by using fruits that are intrinsically sweet.
Fruit contains intrinsic sugars, which are not the same as free or added sugars. They come packaged with vitamins, minerals, fibre, protein and complex carbohydrates. As such, intrinsic sugars do not contribute to the daily teaspoon allowance that gets bandied around (World Health Organisation (WHO)).
So, rest assured, this nutritionist has given you the green light on fruit, unlike some popular diets that have demonised fruits and sugar. [Want to learn why you shouldn’t cut sugars from your diet? Read this blog, where I discuss why sugar is an essential part of the diet.]
What fruits can you add to salads?
Fruits can add a burst of colour to make salads look more appealing or contrast in flavour or texture for increased satisfaction.
The fruits you can add to salads are limitless.
Fruits that are delicious added to salads are:
- Apple
- Berries: Blackberry, Blueberries, Raspberries, Strawberries
- Citrus: Grapefruit, Lemon, Lime, Mandarin, Orange, Pomelo
- Dried Fruits: Cranberries, Currants, Dates, Figs, Prunes, Raisins, Sultanas
- Fresh figs
- Grapes
- Kiwifruit
- Mango
- Melons: Honeydew, Rockmelon (Canteloupe), Watermelon
- PawPaw (Papaya)
- Pear
- Pineapple
- Persimmon
- Pomegranate
- Stone Fruit: Apricot, Cherries, Nectarine, Peach, Plum
Avocado is technically a fruit and adds a creaminess to salads. It is included in some of the below recipes but is not profiled in this blog, as the focus is on sweet fruits.
How to add fruits to your salads
You can add fruits to your salads by:
- Adding segments or slices of raw fruit such as citrus, apples or peaches
- Grating or dicing fruit and combining it into salads, such as apple and pineapple
- Grilling fruits to increase sweetness and contrast in flavour, such as stone fruit
- Sprinkling whole raw berries or dried fruits onto salads
- Blending fruits into salad dressings, such as a raspberry vinaigrette or mango and chilli salad dressing
50 delicious recipes for salads with fruit
Below, I share 50 handpicked salad recipes that contain fruit either as the star of the dish or as an ingredient to enhance or compliment flavour.
I look forward to hearing if you try any of these recipes or have any other salad recipes you love that incorporate fruit.
Apple
Apples add a sharp, sweet tartness, juiciness and crunch to salads while increasing fibre.
Apples pair well with aged cheddar, Parmesan, blue vein or goat cheese, toasted walnuts, pecans or almonds, bacon, chicken, turkey and chickpeas, raisins, currants, sultanas and cranberries, fennel, rocket (arugula), kale, red onion, caramelised onion and balsamic vinegar.
To minimise browning, combine apples with lemon juice.
Berries
Berries add a vibrant colour, soft texture and sweetness to salads while adding antioxidants and vitamins.
The sweetness and acidity of berries complement leafy greens, red onion, mint, basil, nuts, goat cheese, Dijon mustard and vinaigrettes. Strawberries and balsamic vinegar are a winning combination!
Blueberries
Raspberries
Strawberries
Citrus Fruits
The acidity of citrus fruits balances rich salad ingredients like avocado and creamy dressings, while their sweetness complements the earthy flavours of roasted beetroot, nuts such as pistachios and almonds, and deep green leafy vegetables such as baby spinach and beetroot greens.
Dried Fruits
Dried fruits are a versatile addition to salads. They add a burst of sweetness, a chewy texture and a complex flavour that can enhance the overall taste of salads, especially when paired with tangy and salty ingredients.
Unlike fresh fruits, dried fruits can soak up dressings or marinades, melding with the other flavours.
Dried fruits pair well with spices, nuts and cheese and can be combined into green leafy salads or grain or roast vegetable salads.
Cranberries
Cranberries add a sweet tartness and chewiness to salads and grain bowls. They pair well with citrus fruits, nuts, coconut, cheese, pork and bacon.
Try a cranberry walnut chicken salad with shredded chicken, mayonnaise, mustard, dried cranberries, diced green apple, fresh rosemary, walnuts, salt and pepper.
Dates
Prunes
Prunes add a sweet, earthy flavour to salads and are a great source of iron and vitamin K.
You can find other salad recipes with prunes on the California Prunes website.
Raisins, Sultanas and Currants
Another delicious combination with raisins is raw broccoli with Greek yogurt, apple cider vinegar, green onions, bacon pieces, sunflower seeds, raisins and cranberries.
Figs
Figs are a soft, sweet, textured addition to a salad, more likely to be used as the star of the salad rather than as a flavour enhancer.
Like other fruits, figs pair well with balsamic vinegar reductions, mustard, strong-flavoured cheeses like feta or goat cheese and nuts, such as walnuts and pecans. They are also delicious with fatty or crispy meats such as prosciutto and bacon.
Grapes
You can add grapes to salads, whole or halved, fresh or roasted. They add a crisp and juicy texture and complement nuts, cheese and greens like spinach.
You could also try a variation of Waldorf salad, with shredded chicken, celery, apple, grapes or raisins or cranberries, red onion, mayo with Dijon mustard, and a little salt and pepper—similar to this chicken salad recipe.
Kiwifruit
Kiwifruit adds a sweet sharpness to salads and compliments citrus and seafood such as salmon, tuna and prawns.
Try this zesty salad with citrus, kiwifruit, prunes, pomegranate and walnuts.
Mango
Mango adds a tropical aromatic sweetness to savoury salads and pairs well with ingredients such as avocado, prawns, and chicken, as well as spices such as chilli and ginger. Cucumbers, citrus fruits, kiwifruit, basil and coriander, jalapeños, kale and baby spinach, and red and green onion are other ingredients that complement mango.
Mango is often used in Asian or South American dishes. Try a mango and black bean rice bowl with avocado, capsicum, corn, red onion, coriander, chilli and cumin powder combined with olive oil, maple syrup and lime juice.
Papaya (PawPaw)
Papaya can be eaten green or ripe, similar to mango. It is delicious with spices and lime juice.
Pear
Pears, like apples, can be used in salads.
The sweet juiciness of pears pairs well with balsamic vinegar, mustard, lemon or lime, pecans or walnuts, green leafy vegetables and intensely flavoured cheeses such as gorgonzola, Parmesan and blue vein cheese.
Persimmon
Pineapple
The tangy sweetness of pineapple pairs well with grilled meats, green leafy vegetables, Asian-inspired salads or Mexican grain bowls. In this salsa recipe, I combine pineapple with jalopeños, red onion, cilantro, and lime juice.
Pomegranate
Pomegranate seeds provide a sweet-tart flavour and a crunchy texture that can accentuate green leafy salads or grain bowls. They also look sensational as a contrast in colour on salads.
Melons
Melons work surprisingly well in savoury salads. They provide a refreshing sweetness that contrasts savoury, salty and umami ingredients such as feta cheese, prosciutto and olives. The high water content of melons means they provide a hydrating lightness to summer salads.
Rockmelon (Cantaloupe)
Rockmelon and honeydew complement goat cheese, herbs, citrus, balsamic vinegar and prosciutto.
Watermelon
Watermelon adds a crisp sweetness to salads. It can be sliced or cubed.
Savoury flavours that pair well with watermelon include balsamic vinegar, feta and Parmesan cheese, red onion and green onions, lime and lemon, mint, basil and coriander, jalapeños, avocado, salmon and rocket (arugula).
Watermelon combines well with other watery fruits and vegetables such as blueberries and strawberries, cucumber or tomatoes.
You can find more salad recipes that combine watermelon here.
Stone Fruit
Stone fruit such as apricots, cherries, nectarines, peaches and plums can be added to salads, diced or sliced, raw or grilled.
Their juicy sweetness pairs well with dark leafy greens, soft cheeses such as burrata or mozzarella, bacon or prosciutto, mint and basil. Stone fruit’s softness works best with soft grains such as couscous, quinoa, buckwheat or bulgur wheat.
Drizzle with lemon or balsamic vinegar to enhance and meld the salad favours.
Peach
Peaches are a delicious addition to savoury salads.
The natural sweetness and juicy texture of peaches adds a depth of flavour to salads. They pair well with feta, goat cheese, burrata and blue vein cheese, basil, mint, thyme and rocket, grilled chicken, pork, prosciutto or salmon, almonds, walnuts and pistachios, and balsamic vinegar, honey mustard vinaigrette or citrus-based dressings.
Share your favourite fruits to include in salads
Share in the comments below or tag me on Instagram @tansy_joyfuleating
And if fruit in salads is not your thing, no worries. You can find other salad recipes on this website.
