Not all salads are created equal. While most of us are familiar with the leafy bowls served in cafés and bistros across the West, Vietnamese salads offer an entirely different – and exciting – take on what a salad can be. Packed with fresh herbs, tangy dressings, and layers of texture, Vietnamese salads are less about lettuce and more about bold flavour and nourishment.

So, how exactly do these two salad styles differ? And which one should you go for if you’re looking for a healthier, more satisfying meal? Let’s dig in.

The Philosophy Behind the Plate

Western Salads: Light and Leafy

Western-style salads often focus on leafy greens like romaine, kale, spinach, or iceberg lettuce. The typical bowl might include cherry tomatoes, cucumbers, red onions, a protein like grilled chicken or tuna, and a creamy or tangy dressing on top.

The idea is to keep it light, raw, and often cold. Western salads are commonly eaten as a starter, side dish, or diet-friendly meal.

Vietnamese Salads: Bold, Balanced, and Textured

Now picture a bowl of Vietnamese salad – it’s a different experience altogether. Known in Vietnamese as gỏi, these salads are bursting with vibrant herbs, pickled vegetables, crushed peanuts, chillies, fish sauce, and a variety of proteins like shrimp, pork, or even tofu. And while they’re just as fresh as their Western counterparts, they’re rarely just leafy.

Instead, Vietnamese salads aim to balance five flavour elements: sweet, salty, sour, bitter, and umami. Every bite is crunchy, zesty, and utterly moreish. It’s not just a dish—it’s a reflection of Vietnamese culinary philosophy: harmony in every bite.

Key Ingredient Differences

Let’s look at what goes into each salad.

Greens and Vegetables

• Western Salads: Base is usually lettuce or mixed greens. Raw vegetables like carrots, cucumbers, capsicums, and tomatoes are added in.
  
• Vietnamese Salads: Rarely lettuce-heavy. Instead, you’ll find shredded green papaya, mango, cabbage, or carrots. Herbs like mint, Thai basil, and coriander play a starring role.
  

Proteins

• Western Salads: Often lean towards grilled chicken, bacon, cheese, tuna, or boiled eggs. These are typically cooked and added cold.
  
• Vietnamese Salads: Favour cooked and sometimes warm proteins like poached prawns, shredded chicken, grilled beef, or crispy tofu. Pork belly is also a common addition.
  

Dressings

• Western Salads: Ranch, Caesar, balsamic vinaigrette, honey mustard—the range is wide, and creamy dressings are common.
  
• Vietnamese Salads: Think light and punchy. A typical dressing will include lime juice, fish sauce, sugar, garlic, and chilli. It’s bright, tangy, and addictive.
  

Texture Matters

Texture is a big deal in Vietnamese cuisine—and it shows in their salads. You’ll find a crunch from roasted peanuts, crisp fried shallots, slippery glass noodles, and even chewy rice crackers on the side.

Western salads, while fresh and colourful, often stick to a single-note crunch unless you add something like croutons or seeds.

Fresh Herbs: The Vietnamese Signature

One of the biggest differences? Herbs.

In Vietnamese cooking, herbs aren’t just a garnish—they’re an essential ingredient. Mint cools, Thai basil adds depth, and coriander (cilantro) brings a citrusy zing. These herbs aren’t chopped finely and sprinkled—they’re torn in generously, transforming each mouthful.

In contrast, Western salads might include a few leaves of parsley or dill here and there, but the focus remains on vegetables.

The Role of Salads in Each Cuisine

In Western dining, salads often act as a side dish or something light before the main course. They’re considered “healthy,” but not necessarily satisfying.

In Vietnamese cuisine, however, salads can stand alone. Many are enjoyed as a main dish, especially when topped with protein. They’re filling, nourishing, and well-balanced, making them ideal for lunch or dinner.

In fact, one of the reasons why Vietnamese salads are gaining popularity globally is because they tick all the boxes for a healthy meal—plenty of vegetables, clean protein, low in oil, and naturally gluten-free.

A Closer Look at the Flavours

Western salads can range from subtle to creamy or tangy depending on the dressing. But in general, they play it safe.

Vietnamese salads, on the other hand, offer a full flavour experience:

• Sweet from palm sugar or fruit
  
• Sour from lime or vinegar
  
• Salty from fish sauce
  
• Spicy from red chillies
  
• Savory from garlic, meat, or peanuts
  

Each component is carefully layered to create that beautiful contrast and balance that Vietnamese cuisine is known for.

Nutrition: Which One Is Healthier?

It really depends on how the salad is made—but if we’re comparing the classics, Vietnamese salads tend to have the upper hand when it comes to wholesome, natural ingredients.

They often skip processed items like croutons, mayonnaise-based dressings, or cheese. Instead, they rely on herbs, fermented ingredients, and simple cooking techniques like poaching or grilling. The use of fresh produce and unrefined seasonings keeps things clean and gut-friendly.

If you’re curious about the nutritional benefits of Vietnamese salads, they’re worth exploring in depth. They’re rich in vitamins, antioxidants, and fibre, and the fresh herbs alone provide anti-inflammatory and immunity-boosting benefits. Add the fact that they’re typically low in carbs and sugar, and you’ve got a meal that’s as kind to your body as it is to your taste buds.

Popular Vietnamese Salads to Try

If you’re looking to experience these flavourful bowls for yourself, here are a few favourites to look out for at your local Vietnamese restaurant:

• Gỏi Gà (Chicken Salad) – Shredded chicken with cabbage, herbs, and crushed peanuts
  
• Gỏi Cuốn Salad Version – Inspired by fresh spring rolls but deconstructed into a salad
  
• Gỏi Đu Đủ (Green Papaya Salad) – Unripe papaya strips with beef jerky or shrimp
  
• Gỏi Xoài (Mango Salad) – A tangy mix of mango, herbs, chilli, and fish sauce dressing
  

You’ll find many of these at Ph07, a Vietnamese restaurant in Abu Dhabi known for serving fresh, authentic salads that capture the spirit of Vietnam in every bowl.

Why You Should Try Vietnamese Salads

If you’ve only ever eaten leafy, mayo-drizzled salads, Vietnamese-style bowls will feel like a revelation. They’re colourful, full of crunch, and bursting with life. Perfect for anyone looking for a new go-to meal that’s light but still filling.

And best of all? They’re naturally healthy without trying to be. No diet labels, no fads—just real, honest food that’s been nourishing people for generations.

At Ph07, we bring these traditional dishes to Abu Dhabi with care and authenticity. Whether you’re craving something spicy, tangy, or refreshing, our range of Vietnamese salads will keep you coming back for more.

Final Thoughts

So, what’s the difference between Vietnamese salads and Western salads? It all comes down to flavour, balance, and texture. Where Western salads focus on greens and simplicity, Vietnamese ones offer a rich sensory experience—fresh, crunchy, and boldly seasoned.

Next time you’re in the mood for a salad, skip the usual and treat yourself to something truly vibrant. Trust us—once you try a proper Vietnamese salad, there’s no going back to boring bowls.