Menopause Recipe Makeover: The Green Goddess Salad

Part 2 of the ‘Menopause Recipe Makeover’ Series

The Green Goddess salad took over TikTok for good reason. It's fresh, vibrant, packed with greens, and comes together in minutes. But if you're in perimenopause or menopause, the viral version is missing a few things your hormones actually need.

The good news — and this is even more true than the Jennifer Aniston makeover — this one is already really close. A few additions and one dressing upgrade and you've got a complete, hormone-supporting meal in a bowl.

Photo Credit: Real Food Dietitians

The Original

The viral TikTok version is built on finely shredded cabbage, cucumber, green onion, fresh chives, fresh basil, edamame, and avocado, all tossed in a thick blended green dressing of lemon juice, olive oil, and herbs. It's blended until creamy and poured generously over the top.

It's plant-forward, high fibre, and already contains edamame — one of the best food sources of phytoestrogens. As a starting point for a menopause makeover, it's one of the strongest on the list.

The Gaps

Protein is low. Edamame contributes some protein but not enough to anchor a meal. Without a substantial protein source, this salad won't keep blood sugar stable or support the muscle preservation that becomes critical as estrogen declines in midlife.

No base. The original is light — great as a side, but not complete enough as a meal. Adding a complex carbohydrate with its own protein profile turns this into something that actually sustains you.

The dressing is a missed opportunity. A straight olive oil and lemon base is fine, but with one small addition it can actively support gut health — which plays a direct role in how your body processes estrogen in menopause.

The Makeover

Addition 1: Quinoa

Quinoa is the only plant food that contains all nine essential amino acids — making it a complete protein. It adds around 8g of protein per cup cooked, pairs beautifully with the fresh green flavours of this salad, and has a lower glycemic index than most grains. For women navigating the insulin sensitivity changes that come with menopause, that matters.

Cook it, cool it completely, and fold it through the salad before dressing.

Addition 2: Your Protein — Pick One

• Grilled salmon — rich in omega-3s, anti-inflammatory, pairs naturally with the herb-forward dressing

• Soft boiled eggs — quick, easy, adds healthy fat alongside protein

• Crispy chickpeas — the plant-based option, adds crunch and a satisfying texture contrast

How to make crispy chickpeas — recipe below.

All three work. Choose based on what's in your fridge or what your body needs that day.

Swap: Miso in the Dressing

This is the upgrade that does the most quiet work. Swapping part of the olive oil base for white miso paste introduces beneficial bacteria that support gut health — and a healthy gut microbiome plays a direct role in how your body metabolizes and recycles estrogen.

White miso is mild enough that it doesn't overpower the green goddess flavour. It adds a subtle savoury depth that honestly makes the dressing better anyway.

The Boost: Ground Flaxseed in the Dressing

One tablespoon, blended straight in. You won't taste it, you won't see it. Flaxseed is rich in lignans — a type of phytoestrogen — and supports healthy estrogen metabolism. It also adds fibre that slows glucose absorption. Same move as the Jennifer Aniston makeover, just as effective here.

The Menopause Recipe Makeover:

The Green Goddess Salad

Serves 2 | Prep time: 20 minutes

Salad:

• 2 cups green cabbage, finely shredded

• 1 cucumber, diced

• 3 green onions, sliced

• Small handful fresh chives, chopped

• Small handful fresh basil, chopped

• 1 cup shelled edamame

• 1 avocado, diced

• 1 cup quinoa, cooked and cooled

• Protein of choice: grilled salmon, soft boiled eggs, or crispy chickpeas

Green Goddess Dressing:

• 1 cup fresh basil

• ½ cup fresh chives

• 2 green onions

• 1 garlic clove

• Juice of 1 lemon

• 2 tbsp olive oil

• 1 tbsp white miso paste

• 1 tbsp ground flaxseed

• 2–3 tbsp water to thin

• Salt + pepper to taste

Method:

1. Cook quinoa according to package instructions. Spread on a tray to cool completely.

2. Blend all dressing ingredients until smooth and creamy. Adjust water to reach your preferred consistency.

3. Combine cabbage, cucumber, green onion, chives, basil, edamame, and quinoa in a large bowl.

4. Pour dressing over salad and toss well.

5. Top with avocado and your protein of choice.

6. Serve immediately or store dressing separately and assemble when ready. Keeps for up to 2 days.

Bonus: How to Make Crispy Chickpeas

You'll need:

• 1 can chickpeas, drained, rinsed, and thoroughly dried

• 1 tbsp olive oil

• ½ tsp garlic powder

• ½ tsp smoked paprika

• Salt to taste

Method:

1. Preheat oven to 400°F / 200°C.

2. Dry chickpeas completely with a clean towel — this is the most important step for crispiness.

3. Toss with olive oil and seasoning.

4. Spread in a single layer on a baking tray.

5. Roast for 25–30 minutes, shaking the tray halfway through, until golden and crispy.

6. Cool completely before adding to the salad — they crisp up further as they cool.

Make a double batch and keep them in an open container at room temperature for up to 3 days. Great on soups, grain bowls, or straight from the jar.

Why This Works for Menopause

Every addition in this makeover is intentional:

• Quinoa completes the amino acid profile and steadies blood sugar

• Salmon, eggs, or crispy chickpeas bring the protein up to a level that supports muscle preservation

• Miso in the dressing supports gut health and estrogen metabolism

• Ground flaxseed delivers lignans and slows glucose absorption

• Edamame and avocado were already doing great work — we kept them exactly as they are

The result is a complete, hormone-supporting meal that still looks and tastes like the recipe everyone's been making.

Want a Full Week of Meals Like This?

The free 7-Day Hormone-Supporting Meal Plan takes the guesswork out of midlife eating completely. Seven days of simple, balanced meals built around the same principles — protein, blood sugar balance, phytoestrogens, gut health, and healthy fats. No calorie counting, no complicated recipes.

Disclaimer: This post is for informational purposes only and is not intended as medical advice. Every woman's experience of menopause is unique. Please consult your doctor, registered dietitian, or healthcare provider before making significant changes to your diet or nutrition.