If you’re trying to eat healthy, dining away from home can derail even the best of intentions. Luckily for visitors to the Heart of the Country, Wichita has plenty of options for those wanting to find light, flavorful food.

Fresh green lettuce is topped with chicken, corn, tomatoes, black beans and wonton strips to create the BBQ Ranch Chicken Salad at The Kitchen

BBQ Ranch Chicken Salad at The Kitchen

The Kitchen serves fresh, clean food made from scratch and all of their salads (as many as eight on the menu) fit the bill. From cobb to chopped to berry summer salads, the flavors change seasonally, and you can customize any of their salads by adding chicken, salmon, shrimp, beef filet, bacon, avocado or hardboiled egg. A favorite of ours is the BBQ Ranch Chicken Salad made with greens, grilled chicken, corn-black bean salsa, tomatoes, cheddar, barbecue ranch dressing and crispy tortilla strips.

The Vermont at AVI Seabar & Chophouse

If you are staying at the Drury Plaza Hotel Broadview, make sure to enjoy a meal at AVI Seabar & Chophouse – the full service restaurant attached to the hotel. They have several mouthwatering salads, like the California Cobb and Grilled Caesar, but the Vermont is especially tasty. It consists of fresh field greens, Vermont cheddar, dried cranberries, Granny Smith apples, candy-spiced walnuts and a maple-cranberry vinaigrette.

A fattouch salad is served on a white dish at Meddys

Fattoush or Mediterranean Salad at Meddys (Downtown, Northeast, Northwest, Southeast and Southwest) 

Meddys offers fresh, fast and authentic Mediterranean flavors, including their fattoush and Mediterranean salads that can be topped with salmon, chicken, beef or lamb. The fattoush includes romaine, cucumbers, tomatoes, onions, bell peppers, and radishes flavored with sumac spice, parsley and mint. Their Mediterranean has mixed greens with garbanzo beans, cucumbers, cherry tomatoes, onions, za’atar and feta cheese dressed with balsamic vinegar.

Lima Salad at Lima Nation Peruvian Kitchen

You'll find a variety of authentic Peruvian flavors at Lima Nation Peruvian Kitchen, including their Lima Salad. It is served with butter lettuce, creamy burrata, a medley of seafood, pepper and a drizzle of basil oil. This scrumptious salad is paired with crispy pita chips for a delightful crunch.

Sandwich wraps, soup, and the Asian Sesame salad at Mokas are photographed on a table

Chef Salad at Mokas Cafe

The flavorful menu at Mokas Cafe includes several salads including this favorite. The Chef Salad consists of Romaine lettuce, turkey, ham, cheddar cheese, a hard-boiled egg, tomatoes and your choice of dressing.

Italian Salad at Ziggy’s Pizza (Northeast, Clifton Square, West and Auburn Hills)

Known for their homemade pizza, Ziggy’s Pizza is also a popular eatery to enjoy a salad made with flavorful ingredients. They have four salads on the menu, but their Italian Salad is a favorite among locals. It consists of romaine lettuce, banana peppers, black olives, pepperoni, diced tomatoes, onion, feta cheese and Italian dressing.

Crisp lettuce sits under avocadoes, black beans, corn, tomatoes, and corn strips to create the Avocado Chicken Salad at Homegrown

Seasonal salads at HomeGrown Wichita (West, Downtown, Bradley Fair)

You can’t go wrong trusting the chefs at HomeGrown Wichita to deliver the perfect seasonal salad. A popular option during the summer months is the Avocado Fresco Salad made with avocado, black beans, roasted corn mix, jack cheese and pico de gallo on a bed of leafy greens, tossed in a housemade creamy avocado and jalapeno dressing then topped with queso fresco crumbles. Most recently, their Roasted Beet Winter Salad makes house roasted beets the star. It also comes with field greens, arugula, shaved carrots and goat cheese with a light vinaigrette. 

Cilantro Lime Chicken Salad at Nortons Brewing Co.

Don’t let the indulgent menu at Nortons Brewing Co. fool you. While they do have over-the-top items like Bacon Crack and funnel cakes to choose from, they also make a light and tasty salad, the Cilantro Lime Chicken. In addition to mixed greens, it is served with marinated chicken, tomatoes, avocado, corn relish, tortilla strips and the brewery’s own cilantro lime dressing.

Fresh green lettuce is topped with cheese, carrots and cherry tomatoes to make the house salad at Redrock Canyon Grill

House Salad at Redrock Canyon Grill

The menu at Redrock has at least seven salad options, and for something listed as “Nice Little House Salad,” this salad has a legion of fans. Insider tip: you can order this seemingly side salad as an entrée, with or without rotisserie chicken. What makes it so delicious? The perfect combination of Campari tomatoes, goat cheese, carrots, spiced pecans, cornbread croutons and delicious housemade adobe dressing.

Cleopatra or Ella from Tanya’s Soup Kitchen

Vegans and vegetarians will find plenty of delicious options at Tanya’s Soup Kitchen. The restaurant, known for its small batch soups, also offers a variety of salads made with locally sourced ingredients. Those who like chicken salad will love the Ella. Another tasty variety is the Cleopatra, which includes sliced chicken breast, apricot chutney, feta cheese, tomatoes and cucumber on mesclun.

Salmon Salad from First Mile Kitchen

Photo credit: Sara Ayesh

Grilled Salmon Salad at First Mile Kitchen

This restaurant focuses on food from here. Try the Tavern Salad for a taste of the current season’s bounty or the Grilled Salmon Salad, which features field greens, roasted beets, goat cheese, asparagus, apple butter, roasted sunflower seeds tossed with lemon vinaigrette.

Grain Salad at Public

If you are craving a fresh, seasonal salad, head to Public. The options change with each season's bounty, so your taste buds are always in for a treat. Want something a little unexpected? Try their Grain Salad, which comes with quinoa, sweet potatoes, kale, chickpeas and pickled red onions topped with a Tahini vinaigrette.

A salad topped with smoked salmon and onions is served at Monarch

Smoked Salmon Salad at Monarch

Exploring the Delano District, along with nearby Museums on the River, can work up quite an appetite. The Monarch specializes in smoking its proteins, you don’t have to miss out if you order a salad. Their Smoked Salmon Salad features chilled smoked salmon topped with a creamy dill sauce. The dish also has candied pecans, Granny Smith apples, red onion and romaine tossed in a sweet lime vinaigrette. Other options among their six salads: smoked chef salad, Greek salad, taco salad, crispy chicken salad and Caesar salad.

Thai Peanut Salad at Larcher's Market

You can’t go wrong with the Thai Peanut Salad at Larcher's Market. It comes with greens, cucumbers, cabbage, cilantro leaves, peanuts, crispy wontons, green onions and toasted sesame seeds tossed in a peanut dressing. Other options include their house salad and a Southwest salad. Next door, lettuce lovers will find lots to love at The Belmont. Their dinner service features five salad varieties such as Mediterranean and Pear & Fennel.

Other amazing salads include the Chicken Fajita Salad at Sickies Garage Burger & Brews and the Grilled Salmon Niçoise at Larkspur Bistro and Bar. If you like salad served alongside a bowl of soup, find lots of options in this guide, and explore our website to learn about more about Wichita’s 1,200+ restaurants.