Low-calorie Salads You’ll Make Over And Over

Dive deeper into the realm of culinary creativity and wellness with a closer look at a variety of low-calorie salads that redefine healthy eating. Each of these recipes is a testament to the idea that a mindful approach to calories doesn’t mean sacrificing flavor and excitement. Join us as we explore the details of each dish, highlighting the diverse tastes, textures, and nutritional benefits they bring to the table.

1. DIY Salad in a Jar: A Burst of Colorful Freshness

364 calories per serving

Say goodbye to mundane salads with our DIY Salad in a Jar. Packed with farm-fresh ingredients and layered to create a visual feast, this low-calorie salad is a symphony of colors and flavors. Shake it up, and you’ll be eating the rainbow in every delightful bite.

Ingredients:

  • Mixed greens
  • Cherry tomatoes
  • Cucumber
  • Bell peppers (various colors)
  • Carrots
  • Red onion
  • Homemade dressing with fresh herbs

Preparation:

  • Layer mixed greens at the bottom of the jar.
  • Add cherry tomatoes, cucumber, bell peppers, carrots, and red onion in colorful layers.
  • Top it off with a homemade dressing flavored with fresh herbs.
  • Shake well before serving for a burst of freshness in every bite.

2. Balsamic Green Bean Salad: Elevating Tradition with Tanginess

77 calories per serving

Give green beans a new identity with our Balsamic Green Bean Salad. Crafted by Megan Spencer from Farmington Hills, Michigan, this low-calorie creation adds a tangy twist to a classic vegetable. The crunch of the beans combined with the tangy flavors makes it a perfect accompaniment to any special meal or holiday gathering.

Ingredients:

  • Fresh green beans
  • Balsamic vinegar
  • Olive oil
  • Dijon mustard
  • Honey
  • Garlic
  • Salt and pepper
  • Cherry tomatoes for garnish

Preparation:

  • Blanch the green beans until crisp-tender and cool in an ice bath.
  • Whisk together balsamic vinegar, olive oil, Dijon mustard, honey, minced garlic, salt, and pepper for the dressing.
  • Toss the beans in the dressing and garnish with halved cherry tomatoes.

3. Zesty Steak Salad: Hearty Comfort in Every Bite

218 calories per serving

For those seeking a heartier option, our Zesty Steak Salad, featuring stir-fried steak and veggies, provides a cozy kick. The versatility of this recipe allows you to personalize your salad with favorite ingredients like shredded cheese, croutons, mushrooms, or cucumber. Leah Carrell from Quitman, Texas, shares a recipe that’s as comforting as it is healthy.

Ingredients:

  • Sirloin steak, thinly sliced
  • Mixed salad greens
  • Bell peppers (various colors), sliced
  • Red onion, thinly sliced
  • Cherry tomatoes, halved
  • Olive oil
  • Soy sauce
  • Garlic
  • Ginger
  • Red pepper flakes
  • Optional toppings: Shredded cheese, croutons, mushrooms, cucumber

Preparation:

  • Stir-fry thinly sliced sirloin steak in olive oil until cooked to your liking.
  • In a large bowl, combine mixed salad greens, sliced bell peppers, red onion, and cherry tomatoes.
  • Prepare a dressing with olive oil, soy sauce, minced garlic, ginger, and red pepper flakes.
  • Toss the salad with the dressing, add the cooked steak, and top with optional ingredients.
Low-calorie Salads You’ll Make Over And Over

4. Balsamic-Salmon Spinach Salad: Quick and Nutrient-Packed

265 calories per serving

Karen Schlyter from Calgary, Alberta, presents a low-calorie salad that’s not only healthy but also quick to prepare. The Balsamic-Salmon Spinach Salad is a delightful combination of flavors, proving that nutritious meals can be convenient even after a long workday.

Ingredients:

  • Salmon fillets
  • Fresh spinach leaves
  • Cherry tomatoes, halved
  • Cucumber, sliced
  • Red onion, thinly sliced
  • Balsamic vinaigrette
  • Olive oil
  • Dijon mustard
  • Honey
  • Salt and pepper

Preparation:

  • Season salmon fillets with salt and pepper, then bake or pan-sear until cooked.
  • In a large bowl, combine fresh spinach leaves, halved cherry tomatoes, sliced cucumber, and thinly sliced red onion.
  • Whisk together balsamic vinaigrette, olive oil, Dijon mustard, honey, salt, and pepper for the dressing.
  • Drizzle the dressing over the salad and top with the cooked salmon.

5. Almond Strawberry Salad: Simplicity with a Flavorful Punch

77 calories per serving

Renae Rossow from Union, Kentucky, showcases the Almond Strawberry Salad—a simple yet flavor-loaded creation. With strawberries and sliced almonds taking center stage, this salad is a testament to the notion that simplicity can be the key to a delicious and healthy dish.

Ingredients:

  • Mixed salad greens
  • Strawberries, sliced
  • Sliced almonds
  • Balsamic glaze
  • Olive oil
  • Honey
  • Salt and pepper

Preparation:

  • Arrange mixed salad greens on a serving platter.
  • Top with sliced strawberries and sliced almonds.
  • Drizzle with a mixture of balsamic glaze, olive oil, honey, salt, and pepper.

6. Twisted Eggs Benedict Salad: A Morning Delight

199 calories per serving

Who says salads are reserved for later in the day? Noelle Myers from Grand Forks, North Dakota, challenges breakfast norms with her Twisted Eggs Benedict Salad. Prepare everything the night before for a delightful morning surprise that’s as unexpected as it is delicious.

Ingredients:

  • Mixed salad greens
  • Poached eggs
  • Canadian bacon, diced
  • Hollandaise sauce
  • Chives, chopped
  • Salt and pepper

Preparation:

  • Arrange mixed salad greens on a plate.
  • Top with poached eggs, diced Canadian bacon, and a drizzle of Hollandaise sauce.
  • Garnish with chopped chives, salt, and pepper.
Low-calorie Salads You’ll Make Over And Over

7. Cauliflower Potato Salad: A Creative Twist on a Classic

61 calories per serving

Mike Schulz from Tawas City, Michigan, introduces a surprising twist to the traditional potato salad with Cauliflower Potato Salad. Featuring cauliflower, carrots, olives, and other surprises, this low-calorie creation showcases the inventiveness that can be part of healthy eating.

Ingredients:

  • Cauliflower florets
  • Potatoes, boiled and diced
  • Carrots, grated
  • Black olives, sliced
  • Red onion, finely chopped
  • Greek yogurt
  • Dijon mustard
  • White wine vinegar
  • Fresh dill
  • Salt and pepper

Preparation:

  • Steam cauliflower florets until tender-crisp and let them cool.
  • In a large bowl, combine cauliflower, diced boiled potatoes, grated carrots, sliced black olives, and finely chopped red onion.
  • In a separate bowl, mix Greek yogurt, Dijon mustard, white wine vinegar, fresh dill, salt, and pepper for the dressing.
  • Toss the salad with the dressing until well coated.

8. Slow-Cooker Chicken Taco Salad: Versatile and Kid-Friendly

143 calories per serving

Karie Houghton from Lynnwood, Washington, shares a super duper chicken recipe that transcends multiple meals. The Slow-Cooker Chicken Taco Salad is a low-calorie delight that’s not just healthy but also kid-approved, making it a fantastic family-friendly option.

Ingredients:

  • Boneless, skinless chicken breasts
  • Taco seasoning
  • Salsa
  • Corn kernels
  • Black beans, drained and rinsed
  • Lettuce, shredded
  • Cherry tomatoes, halved
  • Avocado, diced
  • Greek yogurt (optional for topping)

Preparation:

  • Place boneless, skinless chicken breasts in a slow cooker and season with taco seasoning.
  • Add salsa, corn kernels, and drained black beans to the slow cooker.
  • Cook on low for several hours until the chicken is cooked through and shreds easily.
  • In a serving bowl, layer shredded lettuce, halved cherry tomatoes, diced avocado, and the cooked chicken mixture.
  • Top with Greek yogurt if desired.

9. Shrimp & Nectarine Salad: Refreshing Summer Elegance

252 calories per serving

Mary Ann Lee from Clifton Park, New York, brings us the Shrimp & Nectarine Salad for a cool delight on hot summer days. This refreshing combination of shrimp, corn, tomatoes, and nectarines drizzled with tarragon dressing is a culinary treat.

Ingredients:

  • Shrimp, peeled and deveined
  • Corn kernels
  • Cherry tomatoes, halved
  • Nectarines, sliced
  • Fresh tarragon leaves
  • Olive oil
  • Lemon juice
  • Dijon mustard
  • Honey
  • Salt and pepper

Preparation:

  • Season and cook shrimp until pink and opaque.
  • In a large bowl, combine cooked shrimp, corn kernels, halved cherry tomatoes, and sliced nectarines.
  • In a small bowl, whisk together chopped fresh tarragon, olive oil, lemon juice, Dijon mustard, honey, salt, and pepper for the dressing.
  • Drizzle the dressing over the salad and toss gently.

10. Watermelon and Spinach Salad: Unexpected Harmony

84 calories per serving

Marjorie Au from Honolulu, Hawaii, introduces the perfect summer salad—the Watermelon and Spinach Salad. Surprisingly awesome, spinach takes center stage, providing a cool and refreshing experience even on the warmest days.

Ingredients:

  • Fresh spinach leaves
  • Watermelon, cubed
  • Feta cheese, crumbled
  • Red onion, thinly sliced
  • Balsamic glaze
  • Olive oil
  • Salt and pepper

Preparation:

  • Arrange fresh spinach leaves on a serving platter.
  • Top with cubed watermelon, crumbled feta cheese, and thinly sliced red onion.
  • Drizzle with balsamic glaze and olive oil, then season with salt and pepper.

11. Easy Asian-Style Chicken Slaw: One-Dish Wonder

267 calories per serving

Bess Blanco from Vail, Arizona, presents a one-dish wonder that’s a winner every time—Easy Asian-Style Chicken Slaw. From the first time it was made, the bowl returned to the kitchen scraped clean. This low-calorie salad isn’t just a meal; it’s an experience that promises to work its magic at every sitting.

Ingredients:

  • Shredded cabbage and carrots (store-bought coleslaw mix)
  • Rotisserie chicken, shredded
  • Edamame
  • Bell peppers (various colors), thinly sliced
  • Green onions, sliced
  • Sesame seeds
  • Rice vinegar
  • Soy sauce
  • Sesame oil
  • Honey
  • Fresh ginger, grated
  • Garlic, minced

Preparation:

  • In a large bowl, combine shredded cabbage and carrots, shredded rotisserie chicken, edamame, thinly sliced bell peppers, sliced green onions, and sesame seeds.
  • In a separate bowl, whisk together rice vinegar, soy sauce, sesame oil, honey, grated fresh ginger, and minced garlic for the dressing.
  • Pour the dressing over the salad and toss until well-coated.

Conclusion: Savoring Health, One Bite at a Time

In concluding our exploration of these delightful low-calorie salads, we find that each dish brings its own unique blend of flavors, textures, and nutritional benefits. From the simplicity of Almond Strawberry Salad to the unexpected harmony of Watermelon and Spinach Salad, these recipes showcase the diversity of ingredients and culinary techniques that can be part of a wellness-focused diet.

Embrace the joy of savoring health, one bite at a time. Whether you’re looking for a quick and nutritious dinner option or a refreshing salad for a summer day, these recipes offer a variety of choices that make every meal a celebration of health and flavor. Transform your perception of low-calorie salads from a mere dietary choice to a delightful culinary experience. Your journey towards wellness has never been more exciting!

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