This Grilled Romaine and Tomato Salad is a vibrant, heart-healthy dish that works perfectly as a light lunch or a side for dinner. Grilling the romaine heart gives the outer leaves a satisfying smoky char and wilt, while the rest stays crisp and fresh. Topped with creamy avocado and crunchy sunflower seeds, the simple balsamic vinaigrette ties everything together. Best of all, this recipe is naturally gluten-free, diabetic-friendly, and vegan. Find more creative salad recipe inspiration here.
This salad is a fantastic example of a heart-healthy meal, focusing on lean, plant-based ingredients and quality fats. The combination of fresh vegetables and olive oil provides a high volume of fiber and monounsaturated fats, which are key for supporting cardiovascular health.
Keep the grill heat at medium-high and turn the romaine halves frequently, about every minute. You want the outer leaves to be just browned and softened, not fully cooked or falling apart.
Yes, but check the label carefully for added sugars and sodium to keep the recipe heart-healthy. We recommend making the simple vinaigrette in the recipe as it uses healthy olive oil and allows you to control the salt.
To maintain freshness, grill the vegetables up to two days in advance and store them separately in the refrigerator. Assemble the salad and add the avocado, sunflower seeds, and vinaigrette dressing just before serving.
Sturdy lettuce types like endive or radicchio can also be grilled, but delicate greens like butter lettuce will not hold up. Romaine hearts are the best choice for achieving the desired wilted/charred texture.
Grilled veggies and proteins add savory flavor to classic fresh salads, or can stand on their own as the star of your healthy meal.
These delectable side dishes are filled with whole grain and vegetable goodness – just add any of our healthy mains for a complete meal.
This light and fresh salad pairs beautifully with heart-healthy mains from the grill or stove:
You can easily change up the flavor of this salad with any of these ideas:
Recipe yields 8 servings
Preheat the grill to medium-high heat.
On a baking sheet, arrange the romaine lettuce, tomatoes and onions. Drizzle 1 tablespoon of the olive oil over the vegetables.
Transfer the vegetables to the grill. Turning the vegetables frequently, grill the lettuce until the outer leaves are just browned and softened, about 5 minutes, and the tomatoes and onions are softened and slightly charred, about 7 minutes. Transfer the vegetables back to the baking sheet. Chop the tomatoes and onions. Set aside.
In a small bowl, combine the vinegar, salt, pepper and remaining 1 tablespoon oil. On a large platter, arrange the romaine halves and drizzle with half the vinaigrette. In a large bowl, combine the chopped tomatoes and onions and toss with the remaining vinaigrette. Arrange the tomato mixture over the lettuce and top with the avocado, sunflower seeds and basil.
If you don't have access to a grill, you can achieve a similar effect for the romaine and vegetables using these methods:
Serve this salad immediately while the grilled romaine is still warm or at room temperature, as the texture is best when fresh.
You can substitute another sturdy lettuce like escarole or even heads of cabbage, but grilling times may vary.
Use a sprinkle of heart-healthy nuts or seeds, such as walnuts, pecans, or almonds, to maintain the healthy fat content and add crunch.
Substitute another type of seed like pepitas (pumpkin seeds) or toasted pine nuts to keep the healthy fat content and add texture.
You can use white onion or shallots, but the charring flavor will be slightly milder.
If you are strictly managing sodium, omit the salt entirely and rely on fresh herbs, pepper, and the tang of the balsamic for flavor.