Green Goddess Salad: Healthy, Easy, and Delicious
Published: May 2023
Some salads are timeless: the Caesar, the Waldorf, the Cobb. Others are less well known but just as delicious. The Green Goddess salad, named for the savory green goddess dressing that tops it, is the ideal blend of chlorophyll-rich diced greens and healthy fats to support heart, brain and cellular health—as well as healthy weight management. Plus, the modern green goddess recipe can be modified to fit your tastes and your lifestyle!
What is green goddess salad?
The green goddess dressing that gives the green goddess salad its name is thought to have originated at the Palace Hotel in San Francisco in the early 1900s. The dressing was made with a handful of ingredients that gave it a green hue and savory flavor, including anchovies, scallions, parsley, tarragon, chives, mayonnaise and vinegar.
While the green goddess salad and green goddess dressing remain green in color, it has since been adapted into new salad recipes and dressings that can be store-bought or made from scratch using ingredients such as avocado, basil, nutritional yeast, sour cream, rice vinegar and Greek yogurt.
Is green goddess salad healthy?
Yes, a green goddess salad is indeed bursting with nutrients! Parsley, chives and scallions are ingredients used in the original green goddess salad recipe. Though they are low in calories, they provide key vitamins, minerals and fiber. The addition of anchovies adds a dose of omega-3 fatty acids, which are important for brain and heart health.
The original dressing recipe includes mayonnaise for creaminess, however, which is high in fat, including saturated fat, and calorie-dense. Fortunately, today you can find store-bought mayonnaises made with better-for-you oils such as olive oil and avocado oil. Alternatively, some recipes call for other creamy nutritious additions, such as low-fat Greek yogurt and avocado in place of mayonnaise.
Because the green goddess salad is packed with green vegetables, this salad is also rich in chlorophyll, the naturally occurring pigment in leafy greens that makes them green. Getting plenty of chlorophyll in your diet is a great way to help support overall health.
Pro tip: If you don't love your green veggies, a chlorophyll supplement may be of benefit. It helps support and maintain DNA health by inhibiting the effects of free radicals and environmental toxins.
Did you know?
Veggie-packed salads made with good-for-you ingredients can be a nutritious addition to your diet and help support weight management as well. Life Extension's Healthy Weight Quiz can help you determine what nutrients you need to be your healthiest.
Healthy green goddess salad recipe
This healthy green goddess salad recipe marries old and new by paying homage to many of the original green goddess recipe ingredients while putting a plant-based, heart-healthy twist on it with other good-for-you ingredients such as avocado and nutritional yeast.
This recipe is low-carb, gluten-free and dairy-free, though it can be tailored to your dietary needs and preferences using ingredients you have on hand. For example, other fresh herbs such as parsley and cilantro can be used in place of chives and green onion, grated parmesan cheese can be used in lieu of nutritional yeast, and spinach and green leaf lettuce can be used in the place of cabbage.
This green salad recipe can also be boosted with ingredients like lean proteins and additional veggies such as red onion and cherry tomatoes for additional flavor, fiber and nutrients.
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Green Goddess Salad
Servings: 4
Prep time: 15 minutes
Ingredients
Green Goddess Salad ingredients
¼ cup chives, finely diced
1 bunch green onion or scallions, diced
4 Persian cucumbers, finely diced
1 small green cabbage or 1 small head of iceberg lettuce, finely diced
Tortilla chips for serving (optional)
Green Goddess Dressing ingredients
1 medium ripe avocado
¼ cup nutritional yeast or grated parmesan cheese
¼ cup extra virgin olive oil
⅓ cup lemon juice
1 small shallot
2 tbsp white wine vinegar or rice vinegar
2 small garlic cloves
1 cup fresh basil leaves
1 cup spinach
¼ cup sunflower seeds
½ tsp salt
½ tsp tarragon
Preparation
- Place the avocado, nutritional yeast, olive oil, lemon juice, shallot, white wine vinegar, garlic cloves, basil leaves, spinach, sunflower seeds, salt and tarragon in a food processor and process until smooth.
- Place the chives, green onions, cucumber and cabbage in a large bowl and toss to combine. Pour the dressing on top of the salad ingredients and mix well. Serve with tortilla chips, if using.
- Store leftovers for one day in airtight container.
Nutritional Values (per serving)
Calories: 316
Carbohydrates: 23 g
Protein: 23 g
Fat: 8 g
All nutritional information is based on third-party calculations and is only an estimate. Each recipe and nutritional value will vary depending on the brands you use, measuring methods and portion sizes.
Tip for success
- To save time chopping, you can place the cucumber, green cabbage, onion and chives in a food processor and pulse a few times until the salad is chopped into bite-sized pieces.
What to eat with green goddess salad?
Green goddess salads make a nutrient-dense base for proteins like sliced hard-boiled eggs, anchovies, grilled salmon and chicken. When finely chopped into bite-size pieces, it can even be enjoyed scooped up as a dip with tortilla chips.
Is there garlic in green goddess salad?
While the original Green Goddess Salad recipe does not use garlic, modern takes have incorporated this allicin-rich vegetable. Many of the health benefits of garlic can be attributed to this compound, including immune and heart health.
References
- Borlinghaus, J., et al. "Allicin: Chemistry and Biological Properties." Molecules. August 2014. https://pubmed.ncbi.nlm.nih.gov/25153873/
- Nagini, S., et al. "Chemopreventive potential of chlorophyllin: A review of the mechanisms of action and molecular targets." Nutr Cancer. 2015. https://pubmed.ncbi.nlm.nih.gov/25650669/
- Shahidi, F. and P. Ambigaipalan. "Omega-3 Polyunsaturated Fatty Acids and Their Health Benefits." Annu Rev Food Sci Technol. March 2018. https://pubmed.ncbi.nlm.nih.gov/29350557/
- "Health Benefits of Chives." WebMD. September 2022. https://www.webmd.com/diet/health-benefits-chives
- "Palace Hotel." Historic Hotels of America. https://www.historichotels.org/us/hotels-resorts/palace-hotel/taste.php
- "Yogurt, Greek, plain, whole milk." U.S. Department of Agriculture. April 2019. https://fdc.nal.usda.gov/fdc-app.html#/food-details/171304/nutrients
