From butter boards to cowboy caviar, we asked a dietitian if we should try 10 recipes that went viral on TikTok in 2022. There was just one she wouldn't recommend.

• Dietitian Alix Turoff gave Insider her verdict on some of the most viral TikTok recipes of 2022.
• Turoff said she's a fan of recipes like cowboy caviar and the green goddess salad.

TikTok food trends come and go faster than you can say "dalgona coffee."

2022 was no exception, with an array of recipes going viral on the social media app.

From butter boards to "healthy coke," we asked dietitian Alix Turoff to give her verdict on 10 recipes that went viral on TikTok this year.

Green goddess salad

Baked By Melissa initially posted her green goddess salad TikTok video in 2021, but it was reproduced many times in 2022. The original video now has 22.7 million views.

The salad is made by finely chopping cabbage, cucumber, chives, and scallions, and mixing with a vegan pesto.

"I love this salad and my only suggestion is to add a protein like chicken, tofu, or shrimp to make it a full meal," Turoff said.

Butter boards

Butter boards are exactly as they sound: butter, spread on a board, and then scooped up like dip, usually with crusty bread.

Turoff said the trend feels "a little ridiculous."

"I think we've taken the charcuterie board trend too far and people have just started to think about the most ridiculous things they can put on a board," she said. "From a portion control perspective, I'd suggest plating your bagel or bread and just spreading some butter onto your portion."

Hot girl salad

The "hot girl salad" was originally shared by TikTok creator Jaryia Daniel, according to Pop Sugar, and uses cucumbers, green bell peppers, pepperoncini peppers, hard-boiled eggs, and sunflower seeds in a vinaigrette dressing.

Daniel said she eats it when she wants to lose weight, but Turoff said there's nothing specific about the salad that would lead to weight loss.

"But if she's replacing a higher-calorie meal with this salad, then just by nature of eating less, you could theoretically lose weight," Turoff said.

The salad looks low in protein, depending on the number of eggs used, and it could be quite high in calories if you're not measuring the seeds and dressing, according to Turoff.

"But if you're just having a salad with cucumbers, bell pepper, sunflower seeds, egg, and a good dressing, then this can totally be a great option to add in to your diet" she said.

Grinder salad sandwich

The grinder salad sandwich involves 21 ingredients, including six types of meat and three layers of cheese, as Insider's Charissa Cheong reported.

"While it definitely looks delicious, this isn't something I'd recommend someone eat on a regular basis," Turoff said. "It involves a lot of processed red meats which isn't ideal due to the saturated fat and sodium content and the caloric value of this sandwich is likely around 1,000 calories."

Cowboy caviar

"Cowboy Caviar" isn't a new concept, but it took off on TikTok this year. It's made by mixing together beans, corn, tomatoes, bell peppers, and onion.

"Cowboy caviar is great!" Turoff said. "I love making this to bring to a BBQ as a side dish or it could be a meal on its own if you have a big enough portion. It's also great as a salsa with chips or cucumber slices, and makes a great afternoon snack."

'Healthy coke'

2022 saw large swathes of people creating so-called "healthy coke" by mixing balsamic vinegar with sparkling water.

Turoff said she could never imagine drinking it herself.

"If you want to avoid the sugar in regular coke, there's no research that shows that Diet Coke is 'unhealthy,'" Turoff said. "We just prefer people drink water as their liquid of choice but as a registered dietitian, I have no problem with my clients drinking a Diet Coke as long as they're not overdoing it."

Hailey Bieber's pizza toast

Hailey Bieber shared a recipe for pizza toast in January 2022, involving sourdough, butter, truffle oil, burrata, tomato, and marinara sauce.

"This looks delicious and it could certainly be 'lightened up' by using less butter and cheese and using a higher fiber bread," Turoff said. "I also think this would be great on top of grilled or breaded and baked chicken as a high protein way to make this."

Emily Mariko's salmon rice bowl

Influencer Emily Mariko shared a recipe for a salmon rice bowl towards the end of 2021, which has been recreated many times over the past year.It features white rice, salmon, avocado, kimchi, and seaweed.

Turoff said she thinks it's "a great idea."

"It's like deconstructed sushi," Turoff said. "I might add some more veggies to it for color and fiber but otherwise, I think this is a really simple meal for people to eat at home."

You could swap the white rice for cauliflower rice, brown rice, quinoa or any grain, but there's nothing wrong with using white rice, according to Turoff.

"Many people don't realize that white rice is very similar nutritionally to brown rice, so enjoy," she said.

Rice cakes with peanut butter and chocolate

Widely dubbed "healthy" peanut butter cups, these are made by spreading peanut butter on rice cakes and topping with melted chocolate.

Turoff said they look like a "great snack."

"To make it more nutritious, you could slice some bananas or strawberries and add them on top of the peanut butter and to lighten it up a bit, you could sprinkle chocolate chips on top of the rice cake rather than using melted chocolate (you won't need as much!)," she said.

Cheesecake Weetabix

Overnight "cheesecake" Weetabix is similar to overnight oats in that you soak the cereal overnight, and then top with yogurt and fruit.

Turoff said she loves the idea.

"I typically make something similar but I use oats instead of Weetabix but my clients love these types of meals because they don't require any cooking (just soaking overnight)," she said. "You can make so many versions of this using different flavor profiles."