What to Order at Just Salad, According to a Dietitian
Quick summary
Despite what its name suggests, Just Salad has a lot more going on than big bowls of leafy greens. In fact, the menu is packed with colorful salads, hearty warm bowls, wraps, market plates, smoothies, and enough toppings and dressings to make choosing lunch feel like a major life decision.
So, what should you order at Just Salad when you want something that’s both delicious and balanced? While plenty of options look healthy at first glance, the nutrition details can vary quite a bit depending on the protein, dressing, toppings, and portion size you choose.
As a registered dietitian, I decided to dig into the menu to find the standouts that deliver plenty of protein, fiber, and flavor. Whether you want a light lunch, a warm bowl, or a plant-based meal that won’t leave you searching for a snack an hour later, these picks have you covered!
Is Just Salad healthy?
Just Salad can absolutely be a healthy choice. The menu is packed with nutrient-dense ingredients like leafy greens, colorful veggies, whole grains, beans, lentils, tofu, avocado, and lean proteins, making it relatively easy to build a balanced meal with plenty of protein and fiber.
That said, having “salad” in the name doesn’t make every order equally healthy across the board. Some meals are pretty high in calories, sodium, or saturated fat, especially once you factor in creamy dressings, cheese, crispy toppings, and larger portions.
Additionally, Just Salad’s listed nutrition information for salads also doesn’t include dressing, so the numbers may be higher than they first appear.
As a dietitian, I like to look beyond calories when deciding whether a meal is a nutritious choice. A balanced order should ideally include a source of protein, fiber-rich carbs, plenty of veggies, and some healthy fat to make it both satisfying and nourishing.
Luckily, with the right combination (and a few simple customizations), Just Salad makes checking those boxes pretty easy.
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What to order at Just Salad
With so many salads, wraps, warm bowls, and smoothies to choose from, narrowing down your order can be surprisingly tricky. Here’s what to order at Just Salad for a meal that’s both healthy and delicious!
1. Best overall: Balsamic Chicken Avocado
The Balsamic Chicken Avocado takes the top spot for the healthiest Just Salad order because it hits all the marks for a balanced, satisfying meal. It pairs protein-packed chicken with creamy avocado and plenty of fresh veggies, giving you a tasty mix of protein, fiber, and healthy fats.
With 380 calories, 33 grams of protein, and 9 grams of fiber before dressing, this salad can help fill you up without feeling overly heavy. Just keep in mind that the balsamic vinaigrette adds extra calories and fat, so you can always ask for it on the side and use as much (or as little) as you like.
2. Best high-protein option: Parm Crunch Salad
With a whopping 50 grams of protein, the Parm Crunch Salad easily earns my pick if protein is your main priority. It clocks in at 540 calories and combines chicken with crunchy toppings and rich Parmesan flavor, making it much more satisfying than your average bowl of greens.
It is relatively high in sodium, though, so that’s worth keeping in mind, especially if you’re keeping tabs on your intake. The cheese, crunchy toppings, and dressing can also add up fast, but ordering the dressing on the side gives you a little more control.
3. Best low-calorie meal: Thai Chicken Crunch
Light on calories but definitely not on flavor, the Thai Chicken Crunch features a mix of savory oven-roasted chicken, fresh vegetables, and crunchy wonton strips for more texture. It has just 310 calories before dressing, along with 28 grams of protein and 7 grams of fiber, so it’s actually much more satisfying than you might expect.
The Thai peanut dressing adds extra calories and fat, but it also brings the whole salad together. Ask for it on the side so you can add just enough to enjoy the sweet, nutty flavor in each bite.
4. Best vegan option: Tokyo Supergreens with Tofu
The Tokyo Supergreens with Tofu is proof that a vegan salad can be much more exciting than a basic bowl of lettuce. It combines tofu, edamame, crunchy veggies, and leafy greens for a satisfying mix of textures, along with plenty of protein and fiber.
With 320 calories, 18 grams of protein, and an impressive 13 grams of fiber before drizzling on your dressing, it’s filling and nutritious. Add the miso ginger vinaigrette for a punch of savory flavor, or order it on the side to control how much you use.
5. Best vegetarian order: Southwest Crunch
The Southwest Crunch brings bold flavor, plenty of texture, and enough substance to make a meatless salad genuinely satisfying. With 500 calories, 22 grams of protein, and an impressive 13 grams of fiber before dressing, it has plenty of staying power thanks to its mix of plant-based protein, veggies, and crunchy toppings.
6. Best wrap: Vegan Chipotle Wrap
When you’re in the mood for a wrap, the Vegan Chipotle Wrap is a smart pick. It’s made with basmati rice, kale, Impossible chicken, and fresh veggies and offers 28 grams of protein with 600 calories per serving.
Like other wraps on the menu, it’s made with a Hero tortilla, a type of low-carb, high-fiber wrap. And because it contains so much fiber (42 grams per serving!), it may be a lot at once if your usual diet is lower in fiber.
Additionally, even though it’s the lowest-sodium wrap on the menu at Just Salad, it still contains quite a bit. If you’re limiting your sodium intake, consider saving half for later or picking something else from the menu.
7. Best warm bowl: Hot Honey Harvest
Warm, hearty, and packed with sweet-and-spicy flavor, the Hot Honey Harvest is a solid choice for a filling lunch or dinner. With 590 calories, 39 grams of protein, and 7 grams of fiber, it has lots of staying power.
One thing to keep in mind: it’s pretty high in sodium, so it may not be the best option if you’re watching your intake. Still, it delivers a satisfying mix of protein and fiber, making it one of the more balanced warm bowls on the menu.
8. Best market plate: Chicken Fajita Market Plate
For a meal that’s a little heartier than your standard salad, go for the Chicken Fajita Market Plate. Made with braised chicken, basmati rice, black lentils, fajita veggies, guacamole, and pico de gallo, it brings bold, smoky flavor to every bite.
One thing to note: all of the market plates are high in sodium, and this one is no exception. While it can still fit into a balanced diet, it may be better as an occasional pick if you’re watching your sodium intake.
9. Best smoothie: PB Protein
If you need a breakfast or snack that can actually hold you over, the PB Protein smoothie is your best bet. It packs an impressive 32 grams of protein and 8 grams of fiber, which is more than you’ll find in most other smoothies on the menu.
Keep in mind that it clocks in at 460 calories, so it’s substantial enough to count as a small meal rather than something to casually sip alongside your salad. It’s also higher in carbs, which is important to consider when deciding how it fits into your order.
Still, if you’re craving something creamy, peanut buttery, and filling, this is the clear winner of the smoothie lineup.
10. Best custom order: Plant-Powered Supergreens Bowl
Building your own is the move when you want complete control over what lands in your bowl.
My go-to custom order: start with the supergreens blend, then add quinoa, tofu, edamame, avocado, cucumbers, tomatoes, and shredded carrots for a colorful mix of plant-based protein, fiber, healthy fats, and carbs. Then finish it off with miso ginger vinaigrette on the side.
This combination covers all the bases for a balanced meal, with 20 grams of protein and around 500 calories total, including the dressing. Just as importantly, it also has enough flavor and texture to keep your lunch fun and interesting!
Best Just Salad orders for specific goals
Wondering what to order at Just Salad based on your nutrition goals? Whether you’re looking for more protein, extra fiber, fewer calories, or a satisfying plant-based meal, this quick guide can help you find an option that fits the bill.
| Just Salad orders | |
|---|---|
| Best overall | Balsamic Chicken Avocado |
| High-protein | Parm Crunch Salad, Hot Honey Harvest, Balsamic Chicken Avocado |
| Low-calorie | Thai Chicken Crunch, Tokyo Supergreens with Tofu |
| High-fiber | Vegan Chipotle Wrap, Tokyo Supergreens with Tofu, Southwest Crunch |
| Vegetarian | Southwest Crunch, Tokyo Supergreens with Tofu |
| Vegan | Tokyo Supergreens with Tofu, Vegan Chipotle Wrap |
| Bowls and market plates | Hot Honey Harvest, Chicken Fajita Market Plate |
| Smoothie | PB Protein, Acai Protein Punch |
| Build-your-own | Plant-Powered Supergreens Bowl |
Tips for a healthier Just Salad order
Just Salad makes it pretty easy to put together a balanced meal, but the toppings, dressing, and protein you choose can completely change what ends up in your bowl. These simple tips can help you build an order that’s flavorful, filling, and aligned with your nutrition goals.
- Start with a source of protein: Chicken, tofu, beans, lentils, and edamame can make your meal more satisfying and help keep you full long after lunch.
- Pile on the vegetables: Add a few different colors and textures to boost the fiber, vitamins, minerals, and volume in your bowl.
- Include a fiber-rich carbohydrate: Quinoa, sweet potatoes, beans, or lentils provide energy and turn a bowl of greens into a more complete meal.
- Get the dressing on the side: Dressings can add a significant amount of calories, fat, and sodium. Keeping yours on the side gives you more control without sacrificing flavor.
- Choose crunchy toppings strategically: Croutons, tortilla strips, pita chips, nuts, and seeds can add up fast. Pick one or two favorites to add crunch without overwhelming the rest of your bowl.
- Be mindful of sodium: Restaurant meals tend to be high in sodium, even when they’re loaded with nutritious ingredients. Check the nutrition information if sodium is a concern, and balance your meal with lower-sodium choices throughout the day.
- Don’t focus only on calories: The lowest-calorie salad isn’t necessarily the most filling or balanced. Look for a mix of protein, fiber, healthy fats, and carbohydrates to give your meal more staying power.
FAQ
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Conclusion
Whether you’re craving a crisp salad, hearty warm bowl, filling wrap, or protein-packed smoothie, Just Salad makes it easy to find something that fits your needs.
The key is choosing a mix of protein, fiber-rich carbs, colorful vegetables, and healthy fats, then customizing the dressing and toppings to match your goals.
With so many options to mix and match, Just Salad proves that a balanced meal doesn’t have to feel or taste boring!
