roasted artichoke mozzarella salad

Thyroid Healthy Roasted Artichoke and Mozzarella Salad

For all of us out there who battle with hyperthyroidism, or any other thyroid disease this quick and tasty salad is just for us. I have been told to avoid many food ingredients, one of those being citrus. So I was surprised to find that artichokes have citrus in them! So I’ve got some good news for those who have been told this same thing. This salad will provide a lot of the nutrients needed to energize and heal your thyroid.  So let's go on and get into some of the background and benefits of Artichokes. Whose with me?

Why Are Artichokes a Thyroid Healthy Food?

healthy thyroid foods recipe artichoke mozzarella salad

Artichokes are a plant that originated in the mediterranean that has two varieties; Cynara scolymus and the cardoon, also known as the Cynara cardunculus is for cooking. In the United States they are known as the french artichoke and the green artichoke. The edible part of the plant is the bud before the flower blooms. Is anyone else thinking about planting these in their garden? I sure do plan to. I’ll let you know how it goes.

I know you’re wondering how does this help with the thyroid? Artichokes have a citrus flavonoid called Rutin. That has shown to improve neurodegenerative disorders, increase iodine intake without affecting the function of the thyroid, and lowers blood pressure. All of which are a symptom of a thyroid disorder. Plus artichokes have probiotics and antioxidants.

Tasty Artichoke Recipe for Thyroid Health

Now let's get into the tasty part! My taste buds are So Excited!!!

This salad takes 10 minutes to prep and 15 minutes to cook. As well as serve six people. I don’t know about, but being able to serve six people a salad is a bonus for me!!

What Ingredients are in this recipe?

  • ¼ c. extra virgin olive oil, divided
  • 1 14-oz. can or jar artichoke hearts, drained and rinsed
  • 1 t. dried Italian seasoning, divided
  • 2-3 garlic cloves, minced
  • Sea salt and black pepper, to taste
  • 3 c. fresh arugula
  • 1 pint cherry or grape tomatoes, cut in half
  • 1 medium red onion, cut in half and sliced
  • 3 T. capers, drained
  • 3 T. fresh parsley, chopped
  • 2 T. fresh basil, thinly sliced
  • 2 T. balsamic vinegar
  • 1 T. fresh lemon juice
  • 1 t. Dijon mustard
  • 8-oz. small fresh Mozzarella balls, cut in half
  • Sprigs of fresh herbs, for garnish

What seasonings should I use?

Let's get into the tried Italian seasoning and garlic cloves. These seasonings alone are giving me life! Sea salt, black pepper, parsley, basil. Mmm….. Basil is one of my favorite herbs! The recipe continues with balsamic vinegar, lemon juice, and Dijon mustard. It’s beginning to smell like a great time!!!

What is the difference between Cherry and Grape Tomatoes?

Cherry tomatoes are shaped like a cherry and are perfectly round. Cherry tomatoes have a high water content and thin skin. While grape tomatoes are shaped like a grape and grow in an  oval shape.  Grape tomatoes are half the size of a cherry tomato and have thicker skin. I honestly don’t have a preference. Let me know in the comment box below if you have a preference of cherry or grape tomato.

What Other Ingredients Are In This Recipe?

  • Did someone say Arugula? Yes this dish includes fresh Arugula!! I love how that name sounds, Arugula!!!!! Did you know that Arugula is good for lowering blood pressure? One more good plus for thyroid health. 
  • Now let’s not leave out the Mozzarella. This dish calls for mozzarella balls!!! I truly believe that mozzarella is one of the most delicious cheeses ever made. I love mozzarella best on pizza. Now that I’m thinking about it, this dish could be on a pizza. I’m going to count that as WIN!!!

Can I Swap Out Arugula for Another Green?

For those of us who enjoy meat in our salads, I’m convinced that it won’t be missed in this dish. Now I am someone who loves at least two types of leafy greens in my salad! So along with Arugula you can add spinach, romain, or any other salad that you choose! If you’re like me and love multiple leafy greens. I typically used spinach, I love spinach! I hope I'm not alone in my love for this leafy delegacy.

What Should I Serve This With?

This roasted artichoke mozzarella salad is good for a quick lunch or snack. This dish will pair well with my one pan Rosemary chicken dish as a main course, or even the Mediterranean Quinoa Salad . For my wine lovers I would suggest if you are having this dish as part of a meal pair it with a Pinot Grigio or a Merlot. I’m no wine expert, but I know a good pairing when I taste one. 

Enjoy This Wonderful Recipe For Roasted Artichoke and Mozzarella Salad?

So are you with me? Are you going to try this delicious dish? I promise your taste buds and endocrine system will thank you later. I’m no expert though, just someone living with a thyroid disorder who loves tasty, healthy, quick foods. Hyperthyroidism and other thyroid disorders can be complicated and stressful to live with. It is really important to get the correct nutrients to keep your thyroid balanced. So always do you research and consult with your endocrinologist or primary care provider on a regular basis. 

I really hope you enjoy this dish as much as I have. I hope the smell of this dish cooking gives you good vibes and positive energy. Remember to stick with me, I’m on to something.

You can lower the points in this recipe by using shredded fat-free mozzarella cheese and substituting the olive oil and balsamic for the Skinny Girl Fat Free Balsamic Dressing!

How Many Points Are In This Recipe?

With the new PersonalPoints Plan, points can vary for each individual person based on their unique list of zero point foods. Points can also vary with different brands. Please use your recipe maker to determine your exact points.

Are You on WW Connect?

Find me on WW Connect @Sassycooking_Alyssa to see my full recipe list!

roasted artichoke mozzarella salad

Roasted Artichoke and Mozzarella Salad

Yield: 6
Prep Time: 10 minutes
Cook Time: 15 minutes
Total Time: 25 minutes


  • ¼ cup extra virgin olive oil, divided
  • 1 14- oz. can or jar artichoke hearts, drained and rinsed
  • 1 tsp dried Italian seasoning, divided
  • 2-3 garlic cloves, minced
  • Sea salt and black pepper, to taste
  • 3 cups fresh arugula
  • 1 pint cherry or grape tomatoes, cut in half
  • 1 medium red onion, cut in half and sliced
  • 3 Tbsp capers, drained
  • 3 Tbsp fresh parsley, chopped
  • 2 Tbsp fresh basil, thinly sliced
  • 2 Tbsp balsamic vinegar
  • 1 Tbsp fresh lemon juice
  • 1 tsp Dijon mustard
  • 8- oz. small fresh Mozzarella balls, cut in half
  • Sprigs of fresh herbs, for garnish


  1. Preheat oven to 400°F and line a large, rimmed baking sheet with a piece of parchment paper or a Silpat® baking mat*
  2. Pat the artichoke hearts dry and transfer to a large bowl. Add one tablespoon olive oil, ½ teaspoon Italian seasoning, and the minced garlic. Season with salt and black pepper, to taste. Toss to combine.
  3. Arrange seasoned artichokes on the prepared baking sheet in a single, uniform layer and place in the pre-heated oven to roast until tender and slightly browned around the edges, approximately 20-25 minutes.
  4. While the artichokes roast, combine the fresh arugula, tomatoes, red onion, capers, and fresh herbs in a large salad bowl. Set aside.
  5. In a small bowl, combine the remaining olive oil with the balsamic vinegar, fresh lemon juice, Dijon mustard, and remaining Italian seasoning. Season with salt and black pepper, to taste, and whisk together until emulsified. Set aside.
  6. Remove the artichokes from the oven and cool for several minutes before adding to the salad. Toss to combine and top with fresh Mozzarella. Garnish with fresh herbs, if using, and serve immediately with the balsamic dressing. Enjoy!

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Nutrition Information
Yield 4 Serving Size 1 grams
Amount Per Serving Unsaturated Fat 0g
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