15 Types Of Greens That Are Perfect For Salads

There are few food groups as versatile as salads, as hundreds of variations exist. You'll find them with and without greens, cold or hot ones, and even sweet options that all fall under the salad umbrella. When a classic Caesar or Cobb salad doesn't fit your mood, finding another recipe is not difficult. Unfortunately, the endless variety can make it easy for any chef to fall into a rut. 

It might seem obvious to experiment when you get stuck, and changing up your ingredients is a great way to spark a new love for salads. By switching from chicken to salmon, or corn to beans, you can create an entirely different flavor profile on top of the same iceberg lettuce you've been using. If you are less interested in changing your regular salad add-ins, try updating the salad's base. Modifying your greens is a great way to inspire creativity and introduce potential health benefits to your diet. Allow us to introduce you to a selection of standard and uncommon greens, perfect for your next salad experience.

Romaine lettuce is a classic for a reason. It's mild, versatile, and readily available, making it no surprise that it accounts for 30% of all salads (via Colorado State's Food Source Information). Specialty Produce describes romaine as "crisp, succulent, and crunchy," and we couldn't agree more. The produce provider also claims that romaine thrives both when used raw and torn fresh for salads and when cooked by braising or grilling the leaves before it's added to a recipe. 

Though we often relegate romaine to the realm of iceberg lettuce, it's much more nutritionally dense than the other salad staple. According to EatingWell, romaine lettuce has roughly the same amount of vitamin A as spinach per serving and is a substantial source of antioxidants. You can skip the Caesar salad and try a sweet mango chicken, or mix chopped romaine with herbs and a pomegranate molasses dressing to create a gorgeous fattoush. 

While kale is cemented in the culinary world, it can still be daunting to work with, especially if you're not a fan of the notoriously bitter flavor. Enter chard — kale's milder cousin with similar nutrition benefits. A 300-gram serving of raw chard contains more magnesium and iron than kale, though kale outperforms chard in calcium, copper, and potassium (per Foodstruct). Chard is especially good for those on a low-carb, low-sugar, or low-calorie diet, as it outperforms kale in all of those areas. 

Despite chard's milder taste, it can still present a few challenges in the kitchen. Luckily, it can be prepared in the same way as kale by taking a moment and massaging the leaves before using them raw. If you prefer to cook your dark leafy greens, you're in luck. Contrary to most kale recipes that call for removing the ribs, chard ribs are edible and provide a great pop of color in your next warm salad. 

Also known as curly endive, frisée lettuce is a great variant to add a unique texture or appearance to your salads. According to Saladpedia, the outer leaves have a deeper, more bitter flavor, though the lighter internal leaves of the lettuce are bright and somewhat tart. This makes it particularly great for bistro salads with fatty toppings like bacon and blue cheese or as a topping for salads that contain sweeter elements like grapes or buttery cheeses such as brie or soft goat cheese. 

Like all endives, frisée is a member of the chicory family and can be used in the same ways (via MasterClass). Frisée lettuce benefits from tearing rather than chopping the leaves into pieces, as it keeps you away from the pale white core, which is notoriously bitter. Frisée pairs beautifully with chicken, and exploring the world of hot salads with a warm chicken salad on greens rather than a traditional mayonnaise-based chicken salad can bring more exciting flavors and experiences to the table.  

If you have ever picked up a lettuce blend from your grocery store of choice, you probably came across green and red leaf lettuce. This type of green is also called loose leaf lettuce and comes in two varietals: green and red. Per Produce Market Guide, red loose leaf lettuce has straight leaves tipped with maroon that tends to frill out on the edges. The leaves also tend to be on the smaller side, averaging between five and six inches, so it's great for chopped salads when you want to use the entire head of lettuce.  

The leaves are incredibly tender and have a very mild taste and a decent amount of nutrients like vitamins A and K (via Lettuce Info), which makes them synonymous with salad mixes and act as an excellent base for salads where you want the toppings to be the star of the meal. No matter the color, loose leaf lettuce is a good choice for summer salads and pairs well with other seasonal produce, including berries and grilled corn. 

Escarole is another member of the chicory family, making it nutritionally similar to endives and other dark leafy greens like kale. Escarole looks like a cross between butter lettuce and frisée, and it's commonly found in traditional Italian cooking, like the ever-popular Italian wedding soup. When eaten raw, it's slightly bitter, as is typical for most chicory, but escarole is highly versatile and accessible compared to some of the other members of this illustrious family. 

Escarole can be braised or sautéed before you add it to a warm salad and is an excellent addition to soups and pasta. Luckily, escarole is easy to find at most specialty grocers or farmers markets. This ease of access makes it an easy alternative when you're tired of kale and want something milder than chard. The slight bitterness of escarole pairs perfectly in salads with sweeter toppings like apples and earthy golden beets, so it's ideal for winter months, as escarole is also in season along with these ingredients. 

Though the name mȃche might catch you off guard, according to Dutch Meadows Farms, many people have tried this small leafy green or something similar to it before. Mȃche is a cold-weather green that is also known by the names lamb's lettuce and corn salad, and the soft nutty flavor of the leaves lends itself well to that name. It contains a good amount of calcium, copper, and iron in each serving and can provide 64% of the daily recommended value of vitamin C with a 3.5-ounce serving (via Heal with Food).

Similar to spinach, but with less bitterness, mȃche can be used and prepared in many of the same ways. You can steam the leaves for other uses or eat them raw in salad mixes like mesclun and as a complement to sharper or more strongly flavored greens like mustard greens (per Harvest to Table).

Kale has been the reigning queen of salad greens ever since its explosion into the culinary scene. For years, it seemed like kale was everywhere, from smoothies to pasta, and thankfully, it's managed to ride the wave of fame with its head held high. Many still consider kale a superfood, with dieticians and home cooks praising its nutritional value. According to the Harvard School of Public Health, kale contains high amounts of vitamins A, K, B6, and C, as well as calcium, potassium, copper, and manganese. Harvard also states that kale and other cruciferous vegetables contain a chemical called glucosinolates that scientists are researching for their potential role in preventing certain cancers and heart diseases.  

Beyond its bountiful health benefits, kale is a delicious choice for diversifying your diet. Its dark leaves can be used in a variety of salads, from an avocado and sweet corn Mexican salad to a hearty Greek salad that's made more filling for the winter with cranberries and green apples. Regardless of how you choose to use kale, be it steamed and sautéed or raw and shredded, make sure to avoid common kale mistakes and take a few extra moments during prep to get those fibrous leaves tender enough to enjoy.