Stacking Cheat Sheet

Directions

1️⃣ Dressing

2️⃣ Juicy / Wet Items

Tomatoes (cherry, grape, or chopped)

Cucumbers

Beets (cooked or roasted)

Corn (canned or roasted)

Potatoes (cooked, cubed)

Beans (chickpeas, black beans, kidney beans)

Mushrooms

Olives

Onions

Reason: These ingredients release moisture; placing them near the dressing prevents soggy greens.

3️⃣ Protein

Chicken, turkey, salmon, shrimp

Eggs

Charcuterie

Tofu, Edamame

Tuna

Firm cheeses (like feta or cheddar)

Reason: Keeps proteins dry and flavorful while providing structure above wet ingredients.

4️⃣ Heavier Soft / Grain / Unique Layer

Avocado or guacamole

Soft cheeses

Cooked pasta, quinoa, rice

Fresh fruit

Dried fruit (raisins, cranberries, apricots)

Pomegranate arils

Reason: Acts as a buffer above proteins and below delicate crunch and greens.

5️⃣ Crunchy Layer

Carrots

Bell peppers

Pea pods

Broccoli

Brussels sprouts (thinly sliced, raw)

Radishes

Nuts & Seeds

Croutons, pita chips, tortilla strips

Reason: Keeps crunch intact until eating.

6️⃣ Delicate Greens / Base

Lettuce (Romaine, leaf, butter, iceberg)

Spinach

Kale, Chard, Collards

Arugula, Pea Shoots

Cabbage, Coleslaw Mix

Beet Greens

Fresh herbs (cilantro, parsley, basil)

Reason: Always on top, away from moisture, so they stay crisp and fresh.

Notes

https://www.mommafitlyndsey.com/what-to-put-in-salads/?utm_source=chatgpt.com