Our Favorite Healthy Dried Fig Recipes

Incorporating figs into healthy living has deep roots. When you eat figs in healthy dried fig recipes, you join legions of fig lovers throughout history. Did you know the early Olympic athletes used figs as a training food? Figs were also presented as laurels to the winners, becoming the first Olympic “medal.” In Roman times figs were considered to be restorative. They were believed to increase the strength of young people, to maintain the elderly in better health and to make them look younger with fewer wrinkles. –Pliny (52-113 AD).

Today, figs show up as easy snacks to eat out of hand or to incorporate into healthy dried fig recipes. Eating one half cup of figs has as much calcium as drinking one-half cup of milk. They are an excellent source of dietary fiber, and chock full of potassium, iron, and antioxidant-rich. They’re fat-free, cholesterol-free, and sodium-free, helping you meet today’s Dietary Guidelines established by the USDA. And, you don’t have to lean just on dried fig salad recipes to eat well (though we’ve got a bunch of those too!)

At Valley Fig Growers, we aim to be your one-stop shop for California Figs and sell them dried in Mission and Golden varieties, as well as fig spreads, chocolate enrobed figs, and even fig paste. You’ll find an incredible collection of recipes using our figs on our website including healthy dried fig recipes, recipes for special occasions, holidays, weeknight dinner ideas, desserts, snacks, and dried fig salad recipes.

We’ve cast a wide net and pulled together healthy dried fig recipes and dried fig salad recipes from around the internet and our website to inspire your home cooking. Share your favorite healthy dried fig recipe or dried fig salad recipe with us in the comments—whether you’re a home cook who finds recipes online or a blogger!

Dried Fig Salad Recipes


Farro & Fig Salad with Maple Tahini Dressing | Le Petit Eats

Farro and Fig Salad with Maple Tahini Dressing by Le Petit Eats
Have you ever eaten farro before? This hearty whole grain adds extra heft to a salad that might otherwise be a side dish. Here, dried figs, toasted walnuts, and goat cheese mix with arugula and an addictive maple tahini dressing. Bring this in parts to a picnic or potluck and toss before eating.

Tuscan Salad with Fig Tahini Dressing | Crumb Top Baking

Tuscan Salad with Fig Tahini Dressing by Crumb Top Baking
When summer is still a ways off, we turn to this salad. Made with kale, canned white beans, kalamata olives, and tomatoes, the secret sauce to this salad is the fig tahini dressing. Also, we love that because the kale is so sturdy, you can toss the salad in advance and it just gets better with time, letting the flavors marinate.

More Ideas for Your Salad Bowl

Beyond the Salad Bowl

Chicken Arugula Quinoa Bowls | The Mediterranean Dish

Chicken Arugula Quinoa Bowls by The Mediterranean Dish
Prep ahead and just assemble right before you eat. Suzy of The Mediterranean Dish even suggested you can buy a rotisserie chicken to make it even easier for lunch or last minute dinner during the work week.

Green Goddess Fig Nourish Bowls | Cotter Crunch

Green Goddess Fig Nourish Bowls by Cotter Crunch
Herby salad dressing teams up with two kinds of greens, spiralized apple, and California dried figs in a gluten-free, dairy-free, and vegan meal, making it the kind of light supper or lunch, perfect for oven-free days.

Savory Fig Ricotta Toast | Life, Love, and Good Food

Savory Fig Ricotta Toast by Life, Love, and Good Food
Sometimes you want a light bite either for a snack or even for lunch. This savory fig ricotta toast is your no-bake solution that piles the toppings on high for an open-faced sandwich with arugula, prosciutto, and figs.

More Ideas of Healthy Dried Fig Recipes Beyond the Salad Bowl

Chopped Israeli Salad with Figs

A chopped Israeli salad will be your new favorite kind of salad to eat during the summer and beyond. Dressed simply and tossed with a tumble of fresh herbs, we love how plump mission figs add a touch of sweetness to this salad with snappy flavors. The salad is a bit like a Greek salad but with fresh mint, oregano, and parsley. If you can get your hands on Greek block feta, cube it to make this Israeli salad with feta as you’ll get well-balanced bites of cheese, vegetables, figs and herbs. If you’re vegetarian, you can make this side dish a main dish by adding in drained and rinsed cannellini beans or chickpeas, or even try compressing tofu to serve on top. For omnivores, grill some kebabs or salmon to serve alongside for a meal that doesn’t require turning on the oven (and is great at picnics or potlucks).

Chopped Israeli Salad with Figs is one tasty summer salad tumbled with fresh herbs and mission figs.

Chopped Israeli Salad with Figs

Course Salad
Calories 250 kcal

Ingredients

  • Juice of 1 lemon (2 1/2 tablespoons)
  • 2 teaspoons white vinegar
  • 1/2 teaspoon kosher salt
  • 1/8 teaspoon ground black pepper
  • 1/4 cup olive oil
  • 3 diced Persian cucumbers (1 1/2 cups)
  • 1 1/2 cups cherry tomatoes, quartered
  • 1 (7 oz) bag Blue Ribbon Orchard Choice or Sun-Maid California Mission Figs
  • 1 (5 oz) block feta cheese, diced (about 1 cup)
  • 1 scallion, thinly sliced
  • 2 sprigs mint leaves, finely chopped (2 tablespoons)
  • 1 sprig oregano leaves, finely chopped (1 tablespoon)
  • 20 sprigs Italian parsley leaves, finely chopped (6 tablespoons)

Instructions

  1. Whisk together the lemon juice, vinegar, salt and pepper in a bowl. Drip the olive oil in a thin stream into the vinegar, whisking the whole time until emulsified.

  2. Add the cucumbers, tomatoes, mission dried figs, feta, scallion, mint, oregano, and parsley into a large bowl. Gently toss in the dressing. Serve immediately.

Recipe and photo by Annelies Zijderveld

Grilled Cabbage Wedge Salad & Fig Dressing

The wedge salad reinvented. During the summer, we can’t get enough salads, and we have a hunch you’ll love this cabbage wedge salad recipe. Pull out the grill and skip the iceberg. With some heat and char from the grill, this cabbage wedge salad is one you will crave. Whisk together a California Dried Fig and herb dressing to pour over each grilled cabbage wedge and you’re almost there. All you need is a sprinkle of bacon and crumbled blue cheese to complete this grilled wedge salad. While you’re grilling the cabbage, make sure to keep an eye on the wedges—the times listed below are estimates as grills vary in heat intensity. You’ll want to serve this salad with steak knives to slice the leaves off the cabbage core. Instead of golden or white balsamic vinegar, feel free to use white wine or rice wine vinegar—just make sure to add a teaspoon or two of sugar. If you don’t have or care for blue cheese, go ahead and swap it out with feta or gorgonzola.

As an alternative tossed salad option, cool the grilled cabbage wedges, just cut the leaves from the core, which you will discard, and then thinly slice it. Then toss the cabbage with a couple cups of your favorite spring salad mix, some sliced radishes, the bacon, and blue cheese in the fig dressing before serving.

Grilled Cabbage Wedge Salad

Grilled Cabbage Wedge Salad & Fig Dressing

Switch up your salad routine with our grilled cabbage wedge salad. Sprinkled with bacon, blue cheese and sweet figs, this cabbage wedge recipe will be a hit.

Calories 360 kcal

Ingredients

California Fig-Herb Dressing

  • 6 tablespoons golden or white balsamic vinegar
  • 3 tablespoons water
  • 1 teaspoon salt
  • 1/2 teaspoon ground black pepper
  • 1 cup Blue Ribbon® Orchard Choice® or Sun-Maid® California Figs, stemmed and thinly sliced
  • 1/4 cup thinly sliced fresh chives or green onion
  • 1/4 cup finely chopped fresh thyme, oregano, or combination
  • 3/4 cup olive oil

Grilled Cabbage and Toppings

  • 1 head green or savoy cabbage, about 2 pounds of 7-inch diameter
  • 1/2 teaspoon salt
  • 2 to 3 tablespoons olive oil
  • 1/2 cup cooked, chopped bacon (about 4 slices)
  • 1/2 cup crumbled blue cheese

Instructions

  1. For dressing, whisk together vinegar, water, salt and pepper to dissolve salt. Stir in Figs, chives, and thyme. Stir in olive oil. Set aside for 1 hour while preparing other ingredients.

  2. Prepare a grill for medium heat.

  3. Remove and discard tough outer leaves from cabbage. Cut cabbage in half. Cut each half into 3 to 4 wedges (each about 2 ¾-inches thick), leaving the core attached to the leaves to hold each wedge together. Brush wedges on cut sides lightly with oil and sprinkle with salt.

  4. Place wedges cut sides down, on grill over medium, direct heat. Cover grill and cook for 4 to 7 minutes or until edges are lightly charred and cabbage begins to soften. With grilling tongs or spatula, turn wedges over. Recover grill and cook for another 3 to 7 minutes, until edges char slightly and cabbage is crisp-tender.

  5. Place cooked wedges on serving plates or a platter. Remove Figs with slotted spoon and scatter around cabbage wedges. Drizzle dressing on the grilled cabbage wedge salad and sprinkle with bacon and blue cheese.

Recipe and photo by Lorelle del Matto