I’m always looking for ways to get tons of different vegetables in my meals during the day. One way that I’ve found is to make big, hearty, and healthy salads. In general, I make these for lunch and they fill me up, but don’t slow me down going into the afternoon.

For optimal gut health, you want to feed your gut both prebiotics and probiotics. For example, I use my Superfood Yogurt recipe for great probiotics and antioxidants in the morning. With this salad, I am trying to feed my gut bacteria with prebiotics!

Prebiotics are food for your gut bacteria so that they thrive, while probiotics is a way of introducing good bacteria to your gut.

Nutrients in this salad

Image credit: Sungenomics.com

Prebiotics: A big goal of this salad is loading up on prebiotics from the artichoke, onion, and tofu. But, this salad is just a template really for getting different types of foods into your diet. With the dressing for example, I will switch it up and use a yogurt or miso based dressing to add some probiotics into the mix, plus they’re delicious!

Healthy fats: The avocado, eggs, olives, and oils used in this salad are a great source of healthy fats and omega 3s (an essential fatty acid).

Romaine: Romaine lettuce has a ton of nutrients, including Vitamin C, Vitamin K, magnesium, and potassium.

prebiotic salad recipe

Artichoke and Romaine Prebiotic Salad Recipe

Anti-inflammatory, prebiotic and probiotic salad with lots of nutrients and packed with flavor!
5 from 2 votes
Prep Time 15 mins
Total Time 15 mins
Course Appetizer, Dinner, Lunch, Main Course
Cuisine American, Mediterranean, None
Servings 1 person
Calories 653 kcal


Salad ingredients

  • 4-6 leaves Romaine lettuce
  • 1 Marinated artichokes
  • 3 Kalamata olives
  • 3 Roasted tomatoes
  • 1/2 cup Tofu I use organic, non-GMO, high protein tofu for this recipe
  • 1 Medium boiled egg
  • 1/2 Avocado
  • 2-3 tbsp Walnuts I usually just grab a small handful and throw them in


  • 1.5 tbsp olive, avocado, or coconut oil
  • 1.5 tbsp any vinegar you like! — red wine, white wine, rice wine, balsamic, etc. I mix and match the oils and vinegars to make the salad a little different every time. You can also add some spices in like ginger and garlic.
  • Pinch of salt and ground pepper


  • Chop the romaine to your desired size and place into a large salad bowl
  • Rough chop the olives, artichokes, and tomatoes into slivers and add the bowl
  • Cut the tofu into 0.5in to 1in cubes and add to the bowl
  • Slice or chop the egg and avocado and add to the bowl
  • Mix the dressing ingredients in a bowl or add them directly to the salad and toss!


Sodium: 437mgCalcium: 260mgVitamin C: 19mgVitamin A: 10559IUSugar: 3gFiber: 9gPotassium: 683mgCholesterol: 164mgCalories: 653kcalTrans Fat: 1gMonounsaturated Fat: 27gPolyunsaturated Fat: 17gSaturated Fat: 8gFat: 57gProtein: 23gCarbohydrates: 17gIron: 5mg
Keyword Anti-inflammatory, Artichokes, Dinner, Lunch, Prebiotics, Salad, Tofu, Vegetarian
Tried this recipe?Let us know how it was!
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