Publix Neptune Salad Recipe: Best 7 Health Benefits

Publix Neptune Salad is hard to beat, especially when it comes to its health benefits. Neptune salad is a delicious combination of greens, tomatoes, and mozzarella cheese dressed with a tangy dressing.

The cucumbers, olives, and pepperoncini add just the right refreshing touch. You can pour any kind of dressing you want on this salad.

But Ranch is our favorite. Aside from being a salad bar staple, this recipe is also an excellent entree served on a hard roll.

Publix Neptune Salad Recipe


  • 1 bag of romaine lettuce
  • 2 large tomatoes, chopped
  • 1/2 cup crumbled Feta cheese (optional)
  • 1/3 cup thinly sliced green bell pepper
  • ½ cup chopped Kalamata olives with pimento
  • ¼ cup thinly sliced red onion (optional)

Salad Dressing:

Ranch dressing to taste. Make the dressing by mixing ½ cup of buttermilk and ½ teaspoon of dried dillweed. Let sit until buttermilk thickens. Mix in a pint of mayonnaise, 2 teaspoons of white wine vinegar, and 1 clove of crushed garlic. Season with salt and pepper to taste.

Step By Step Instructions:

Step-1: Combine Romaine Lettuce, Chopped Tomatoes, Feta Cheese, Diced Green Bell Peppers, and Kalamata Olives with Minced Onion in a salad bowl.

Step-2: Add the salad dressing prepared as mentioned above and toss to coat the ingredients well.

Preparation Time: 20 minutes.

Yield: 1 serving (4 to 6 persons).

Publix Neptune Salad
Publix Neptune Salad

Nutrition Facts Per Serving:

Total Fat9.7g

What Salad Dressing Goes Good On Publix Neptune Salad?

You can choose any of your favorite salad dressings, such as Italian dressing or Ranch dressing. You can refer to the recipe given in this post to make your favorite homemade salad dressings.

In this recipe, we suggest using a ready-made Ranch dressing but feel free to use any other salad dressing you like.

How Do You Eat Publix Neptune Salad?

You can have this salad with your main meals. Having it as a side dish and your main meal is best. However, you can also have it as a snack, which would be a great choice if you are on a diet.

What Are Good Side Dish For Publix Neptune Salad?

Any side dish can accompany your Publix Neptune salad, such as grilled chicken, barbequed ribs, or grilled salmon steak. You can also use boiled potatoes, steamed vegetables, or plain rice as a side dish to go with this recipe.

Is Publix Neptune Salad Good For You?

The health benefits of this healthy salad outweigh the possible risks it might pose to your health and body. Therefore it is safe to say that this recipe is good for you. Below are a few reasons why it is so.

Can You Lose Weight Eating Publix Neptune Salad?

If you follow the instructions correctly, you can definitely lose some weight by eating this salad. It is rich in fiber content and water.

Fiber helps make you feel fuller for a longer period and would therefore make you eat less at your next meal, thereby helping you lose some weight.

Water helps flush out toxins in your body, making it easier for your body to use up fat stored in the fat cells under your skin, thereby helping the weight fall off easily.

Are Publix Neptune Salad Kids Friendly?

This is a healthy salad recipe for kids as well. All the ingredients used are safe for kids to eat, so it would not harm them in any way. Therefore, if you want to give this recipe to your kids, you can easily do so without any worry.

Best 7 Health Benefits Of Publix Neptune Salad

According to the many benefits that are packed in this healthy salad recipe, here’s a short-list of these benefits:

1) Heart Healthy

This is a superb-for-you salad because it is full of many nutrients like antioxidants that help prevent heart diseases.

2) Cancer Preventative

This recipe is full of phytochemicals that are cancer-preventatives. Also, it has a high fiber content that also helps prevent cancers.

3) Weight Loss Aid

It has a high water content which makes one feel fuller for a longer period, preventing you from eating more food at your next meal. Also, the fiber content in this recipe helps flush toxins from your body, thereby resulting in weight loss.

4) Antioxidant Benefits

The salad is high in antioxidants, and the cucumber and bell pepper contains vitamin C, which is beneficial for your immune system and skin. Also, it is high in fiber content and hence helps stabilize blood sugar levels, thereby preventing diabetes.

5) Promotes Healthy Digestion

This recipe has a high fiber content that helps promote healthy digestion and prevents constipation. It also contains cucumber and bell pepper which are helpful in improving the functioning of your liver.

6) Helps Prevent Cancer

According to some studies, a salad including tomatoes, cucumber, red onion, and green bell pepper can help prevent a certain type of cancer.

This salad is packed with these vegetables, so it is a rich source of protein as well as antioxidants that prevent cancer.

7) Provides Essential Nutrients

It contains iron, potassium, and calcium that help in maintaining a healthy heart and body. Also, it has a high protein content, which helps build muscle mass, making your tone leaner. Thus this makes this recipe an excellent choice for ladies who are trying to tone their bodies.

The Bottom Line

In conclusion, while this recipe might not be the perfect weight-loss recipe, it is perfect for maintaining a healthy physique. It has plenty of health benefits and is packed with vitamins and minerals.

Thus it is a great choice to be made daily by those who are looking to maintain their healthy physique.

Publisher at Foods Kitchen
I am Naznin, the recipe creator and blogger behind Foods Kitchen (since 2021). I like to try new recipes, especially when they are delicious, so those are my recipes... Hope you like it! Thank you for your time!
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