With seasonal vegetables, lean proteins and flavorful dressings, these low-calorie salads are anything but boring. Each bowl brings a variety of textures and flavors to the table.
1/37
Green Bean Salad
From the Recipe Creator:
Serve up those green beans in a whole new way—with a green bean salad recipe! The tangy flavors and crunch of these balsamic green beans complement any special meal or holiday potluck. —Megan Spencer, Farmington Hills, Michigan
Nutrition Facts:
3/4 cup: 77 calories, 5g fat (1g saturated fat), 4mg cholesterol, 112mg sodium, 7g carbohydrate (3g sugars, 3g fiber), 3g protein. Diabetic exchanges: 1 vegetable, 1 fat.
By the way, these are the best and worst salad dressings for your health.
2/37
Zesty Steak Salad
From the Recipe Creator:
Stir-fried steak and veggies give this hearty salad a cozy kick. Add any of your favorite salad ingredients, like shredded cheese, croutons, mushrooms or cucumbers. —Leah Carrell, Quitman, Texas
Nutrition Facts:
1 serving: 218 calories, 8g fat (4g saturated fat), 54mg cholesterol, 314mg sodium, 11g carbohydrate (5g sugars, 2g fiber), 26g protein. Diabetic Exchanges: 3 lean meat, 1 vegetable, 1/2 fat.
3/37
Salad with Salmon
From the Recipe Creator:
This low-calorie salad is really healthy and super fast. It’s an absolute cinch to make after a long workday. —Karen Schlyter, Calgary, Alberta
Nutrition Facts:
1 serving: 265 calories, 18g fat (3g saturated fat), 43mg cholesterol, 261mg sodium, 10g carbohydrate (4g sugars, 3g fiber), 18g protein. Diabetic Exchanges: 2 medium-fat meat, 2 fat, 1 vegetable.
4/37
Almond Strawberry Salad
From the Recipe Creator:
It’s easy to love this pretty salad topped with strawberries and sliced almonds. With just a few ingredients, it’s loaded with flavor. —Renae Rossow, Union, Kentucky
Nutrition Facts:
3/4 cup: 75 calories, 4g fat (0 saturated fat), 0 cholesterol, 98mg sodium, 9g carbohydrate (8g sugars, 1g fiber), 2g protein. Diabetic Exchanges: 1 vegetable, 1 fat.
5/37
Twisted Eggs Benedict Salad
From the Recipe Creator:
Salad for breakfast? Absolutely. You can prep everything except the dressing and chill it overnight. In the morning, dress the salad and poach the eggs. —Noelle Myers, Grand Forks, North Dakota
Nutrition Facts:
1 cup salad with 1 egg: 199 calories, 13g fat (3g saturated fat), 200mg cholesterol, 710mg sodium, 5g carbohydrate (3g sugars, 2g fiber), 14g protein. Diabetic Exchanges: 2 lean meat, 2 fat, 1 vegetable.
6/37
Cauliflower Potato Salad
From the Recipe Creator:
Cauliflower in potato salad? You bet, along with carrots, olives and other yummy surprises. —Mike Schulz, Tawas City, Michigan
Nutrition Facts:
3/4 cup: 61 calories, 2g fat (0 saturated fat), 54mg cholesterol, 375mg sodium, 7g carbohydrate (3g sugars, 3g fiber), 3g protein. Diabetic Exchanges: 1 vegetable, 1/2 starch.
7/37
Chicken Taco Salad
From the Recipe Creator:
We use this super-duper chicken across several meals, including in tacos, sandwiches, omelets and enchiladas. My little guys love to help measure the seasonings. —Karie Houghton, Lynnwood, Washington
Nutrition Facts:
1-1/2 cups lettuce with 3 ounces cooked chicken: 143 calories, 3g fat (1g saturated fat), 63mg cholesterol, 516mg sodium, 4g carbohydrate (1g sugars, 2g fiber), 24g protein. Diabetic Exchanges: 3 lean meat, 1 vegetable.
8/37
Shrimp & Nectarine Salad
From the Recipe Creator:
For a cool salad on a hot summer day, I combine shrimp, corn, tomatoes and nectarines with a drizzle of tarragon dressing. We love it chilled, but it's delectable served right away too. —Mary Ann Lee, Clifton Park, New York
Nutrition Facts:
1 serving: 252 calories, 7g fat (1g saturated fat), 138mg cholesterol, 448mg sodium, 27g carbohydrate (14g sugars, 5g fiber), 23g protein. Diabetic Exchanges: 3 lean meat, 2 vegetable, 1 fat, 1/2 starch, 1/2 fruit.
9/37
Watermelon and Spinach Salad
From the Recipe Creator:
Summer’s the perfect time to toss up this watermelon salad. You’d never expect it, but spinach is awesome here. Eat it and feel cool on even the hottest days. —Marjorie Au, Honolulu, Hawaii
Nutrition Facts:
1 cup: 84 calories, 4g fat (0 saturated fat), 0 cholesterol, 288mg sodium, 13g carbohydrate (10g sugars, 1g fiber), 1g protein. Diabetic Exchanges: 1 vegetable, 1 fat, 1/2 fruit.
10/37
Shrimp Scampi Salad
From the Recipe Creator:
My husband and I really enjoy both shrimp scampi and fresh spinach salad, so I put the two together. My oldest son loves it, too, and he’s only 3! —Jamie Porter, Garnett, Kansas
Nutrition Facts:
1 serving: 201 calories, 10g fat (4g saturated fat), 153mg cholesterol, 291mg sodium, 6g carbohydrate (1g sugars, 2g fiber), 21g protein. Diabetic Exchanges: 3 lean meat, 1-1/2 fat, 1 vegetable.
11/37
Cucumber Tomato Salad
From the Recipe Creator:
Cucumber salad recipes are my absolute favorite! This fast, fresh salad is a winner at every get together. It's an easygoing, healthy side dish for kabobs, chicken or anything hot off the grill. —Blair Lonergan, Rochelle, Virginia
Nutrition Facts:
3/4 cup: 90 calories, 5g fat (1g saturated fat), 5mg cholesterol, 356mg sodium, 9g carbohydrate (5g sugars, 1g fiber), 4g protein. Diabetic Exchanges: 1 vegetable, 1 fat.
12/37
Marinated Tomatoes
From the Recipe Creator:
My niece introduced me to this colorful low-calorie salad some time ago. I make it when I have buffets or large gatherings because it can be prepared hours ahead. This is a wonderful way to use a bumper crop of tomatoes. —Myrtle Matthews, Marietta, Georgia
Nutrition Facts:
about 2 pieces: 93 calories, 9g fat (1g saturated fat), 0 cholesterol, 4mg sodium, 4g carbohydrate (2g sugars, 1g fiber), 1g protein. Diabetic Exchanges: 2 fat, 1 vegetable.
13/37
Turkey and Pasta Ranch Salad
From the Recipe Creator:
This easy pasta salad is loaded with fresh veggies, and the classic ranch dressing makes it appealing to kids. —Julie Peterson, Crofton, Maryland
Nutrition Facts:
1-2/3 cups: 256 calories, 11g fat (2g saturated fat), 50mg cholesterol, 383mg sodium, 20g carbohydrate (4g sugars, 4g fiber), 19g protein. Diabetic Exchanges: 3 lean meat, 1-1/2 fat, 1 starch, 1 vegetable.
14/37
Green Salad with Shrimp and Wine Vinaigrette
From the Recipe Creator:
I came up with this tasty green salad with shrimp. It’s light, and you can use whatever vegetables you have on hand. —Cecilia Flowers, Nashville, North Carolina
Nutrition Facts:
2 cups: 277 calories, 12g fat (2g saturated fat), 79mg cholesterol, 446mg sodium, 27g carbohydrate (7g sugars, 11g fiber), 19g protein. Diabetic Exchanges: 2 starch, 2 lean meat, 2 fat.
15/37
Sesame Beef & Asparagus Salad
From the Recipe Creator:
Cooking is one of my favorite hobbies—especially when it comes to experimenting with fresh ingredients like these. This meaty salad is wonderful at the start of asparagus season. —Tamara Steeb, Issaquah, Washington
Nutrition Facts:
1 cup: 160 calories, 7g fat (1g saturated fat), 42mg cholesterol, 350mg sodium, 5g carbohydrate (2g sugars, 2g fiber), 19g protein. Diabetic Exchanges: 2 lean meat, 1 vegetable, 1 fat.
16/37
Classic Cobb Salad
From the Recipe Creator:
Making this salad is a lot like putting in a garden. I “plant” everything in nice, neat sections, just as I do with seedlings. —Patricia Kile, Elizabethtown, Pennsylvania
Nutrition Facts:
1 serving: 260 calories, 15g fat (5g saturated fat), 148mg cholesterol, 586mg sodium, 10g carbohydrate (5g sugars, 4g fiber), 23g protein. Diabetic Exchanges: 3 lean meat, 2 vegetable, 2 fat.
17/37
Heirloom Tomato Salad
From the Recipe Creator:
This is a simple yet elegant dish that always pleases my guests. Not only is it tasty, but it is healthy too. The more varied the colors of the tomatoes you choose, the prettier the salad will be. —Jess Apfe, Berkeley, California
Nutrition Facts:
2/3 cup: 75 calories, 5g fat (1g saturated fat), 0 cholesterol, 161mg sodium, 7g carbohydrate (4g sugars, 2g fiber), 1g protein. Diabetic Exchanges: 1 vegetable, 1 fat.
18/37
Spinach Salad with Warm Bacon Dressing
From the Recipe Creator:
My spinach salad with a comforting bacon dressing is a recipe I turn to again and again in winter. It's quick, elegant and so delicious. I can always count on compliments. —Sandy Davis, Prescott, Arizona
Nutrition Facts:
1-3/4 cups: 280 calories, 25g fat (6g saturated fat), 196mg cholesterol, 373mg sodium, 5g carbohydrate (2g sugars, 1g fiber), 10g protein.
19/37
Dill Garden Salad
From the Recipe Creator:
I love to cut up whatever fresh vegetables I have on hand and toss them with this delicious dressing and fresh dill. This salad shows up on our table regularly during the summer. —Bethany Martin, Lewisburg, Pennsylvania
Nutrition Facts:
1 cup: 75 calories, 6g fat (1g saturated fat), 3mg cholesterol, 260mg sodium, 6g carbohydrate (4g sugars, 1g fiber), 1g protein. Diabetic Exchanges: 1 vegetable, 1 fat.
20/37
Spicy Coleslaw
From the Recipe Creator:
There are never any leftovers when I make this dish for a picnic, barbecue or any social gathering. —Priscilla Gilbert, Indian Harbour Beach, Florida
Nutrition Facts:
3/4 cup: 34 calories, 1g fat (0 saturated fat), 0 cholesterol, 158mg sodium, 5g carbohydrate (3g sugars, 2g fiber), 1g protein. Diabetic Exchanges: 1 vegetable.
21/37
Watermelon Tomato Salad
From the Recipe Creator:
Watermelon and tomatoes may seem an unlikely pair, but they team up to make a winning combination in this eye-catching salad. —Matthew Denton, Seattle, Washington
Nutrition Facts:
3/4 cup: 33 calories, 0 fat (0 saturated fat), 0 cholesterol, 7mg sodium, 10g carbohydrate (8g sugars, 1g fiber), 1g protein. Diabetic Exchanges: 1/2 fruit.
22/37
Italian Potato Salad
From the Recipe Creator:
You'll want to take this simple-to-assemble potato salad to all your picnics and outings. It's always on the menu when my tomato plants yield a bumper crop. Feel free to improvise by adding other fresh vegetables. —Jeannette Macera, Utica, New York
Nutrition Facts:
3/4 cup: 170 calories, 10g fat (1g saturated fat), 0 cholesterol, 638mg sodium, 19g carbohydrate (2g sugars, 2g fiber), 2g protein. Diabetic Exchanges: 2 fat, 1 starch.
23/37
Radish Asparagus Salad
From the Recipe Creator:
Lemon zest and mustard in the dressing add the perfect punch to crisp asparagus and crunchy radishes in this fresh spring salad. My family loves it! —Nancy Latulippe, Simcoe, Ontario
Nutrition Facts:
2/3 cup: 73 calories, 6g fat (1g saturated fat), 0 cholesterol, 28mg sodium, 5g carbohydrate (3g sugars, 1g fiber), 2g protein. Diabetic Exchanges: 1 vegetable, 1 fat.
24/37
Feta Garbanzo Bean Salad
From the Recipe Creator:
This super quick garbanzo bean salad is a hit with my crowd. If there are any leftovers, which rarely happens, I pile them into pitas for lunches the next day! You can also add grilled chicken or steak to turn it into a hearty main-dish salad. —Judy Doepel, Ballston Lake, New York
Nutrition Facts:
2 cups: 268 calories, 16g fat (3g saturated fat), 8mg cholesterol, 586mg sodium, 24g carbohydrate (4g sugars, 7g fiber), 9g protein. Diabetic Exchanges: 3 fat, 1 starch, 1 lean meat, 1 vegetable.
25/37
Garden Tomato Salad
From the Recipe Creator:
For as long as I can remember, Mom made a salad of tomatoes and cucumbers. Now I make it whenever beautiful tomatoes are in reach. —Shannon Arthur, Upper Arlington, Ohio
Nutrition Facts:
1 cup: 92 calories, 7g fat (1g saturated fat), 0 cholesterol, 155mg sodium, 7g carbohydrate (5g sugars, 1g fiber), 1g protein. Diabetic Exchanges: 1-1/2 fat, 1 vegetable.
26/37
Tarragon Asparagus Salad
From the Recipe Creator:
I love asparagus, and I love it even more when it is drizzled with my light, lemony vinaigrette dressing with a touch of tarragon. It's perfect as a side for fresh spring meals. —Linda Lace, Winter Park, Florida
Nutrition Facts:
1 serving: 77 calories, 7g fat (1g saturated fat), 0 cholesterol, 387mg sodium, 3g carbohydrate (1g sugars, 1g fiber), 2g protein. Diabetic Exchanges: 1-1/2 fat, 1 vegetable.
27/37
Cucumber and Red Onion Salad
From the Recipe Creator:
This cucumber and onion salad is one of the first recipes I came up with myself. It’s a great salad for picnics or potlucks. I always come home with an empty bowl! —Brynn Steckman, Westerville, Ohio
Nutrition Facts:
3/4 cup: 31 calories, 0 fat (0 saturated fat), 0 cholesterol, 151mg sodium, 7g carbohydrate (2g sugars, 1g fiber), 1g protein. Diabetic Exchanges: 1 vegetable.
28/37
Strawberry-Blue Cheese Steak Salad
From the Recipe Creator:
At lunch one day, a friend told me about a steak salad she'd had at a party. It sounded so fantastic that I had to try it for myself. My family would eat it nonstop if we could. We can't seem to get enough of that tangy dressing! —Alma Winberry, Great Falls, Montana
Nutrition Facts:
1 serving: 289 calories, 15g fat (4g saturated fat), 52mg cholesterol, 452mg sodium, 12g carbohydrate (5g sugars, 4g fiber), 29g protein. Diabetic Exchanges: 4 lean meat, 2 vegetable, 2 fat, 1/2 fruit.
29/37
Pork Salad
From the Recipe Creator:
Make an easygoing meal in a bowl by tossing together healthful veggies, pork tenderloin, fresh herbs and spices with a warm soy dressing. —Taste of Home Test Kitchen
Nutrition Facts:
1 serving: 229 calories, 9g fat (2g saturated fat), 63mg cholesterol, 274mg sodium, 13g carbohydrate (8g sugars, 3g fiber), 25g protein. Diabetic Exchanges: 3 lean meat, 2 vegetable.
30/37
Spring Pea & Radish Salad
From the Recipe Creator:
Winters can be very long here in New Hampshire. I always look forward to the first veggies of spring and making some lighter dishes like this fresh salad. —Jolene Martinelli, Derry, New Hampshire
Nutrition Facts:
2/3 cup: 50 calories, 0 fat (0 saturated fat), 0 cholesterol, 86mg sodium, 11g carbohydrate (8g sugars, 2g fiber), 2g protein. Diabetic Exchanges: 1 vegetable, 1/2 starch.
31/37
Asparagus Spinach Salad with Chicken
From the Recipe Creator:
We love all the fresh fruits and vegetables that are available in the summer. This salad is one of our favorites because it packs in so much great produce, plus it's quick and easy on a warm summer day. —Joan Hallford, North Richland Hills, Texas
Nutrition Facts:
2 cups: 267 calories, 13g fat (3g saturated fat), 66mg cholesterol, 151mg sodium, 14g carbohydrate (9g sugars, 3g fiber), 24g protein. Diabetic Exchanges: 3 lean meat, 2 vegetable, 2 fat.
32/37
Pork and Balsamic Strawberry Salad
From the Recipe Creator:
Serving this entree salad gives me hope that warmer days aren’t too far off. If strawberries aren’t in season yet, use thawed frozen in place of fresh. —Laurie Lufkin, Essex, Massachusetts
Nutrition Facts:
2 cups: 291 calories, 16g fat (5g saturated fat), 81mg cholesterol, 444mg sodium, 12g carbohydrate (7g sugars, 3g fiber), 26g protein. Diabetic Exchanges: 3 lean meat, 3 fat, 1 vegetable.
33/37
Nectarine and Beet Salad
From the Recipe Creator:
Beets and nectarines sprinkled with feta cheese make a scrumptious blend for a colorful mixed green salad. The combination of ingredients may seem unlikely, but I think it will become a favorite. —Nicole Werner, Ann Arbor, Michigan
Nutrition Facts:
1 cup: 84 calories, 4g fat (1g saturated fat), 4mg cholesterol, 371mg sodium, 10g carbohydrate (6g sugars, 3g fiber), 3g protein. Diabetic Exchanges: 2 vegetable, 1/2 fat.
34/37
Tuna Nicoise Salad
From the Recipe Creator:
Like the French, I pack my classic Nicoise salad with veggies, potatoes, tuna and eggs. Cooking the potatoes and beans together helps the dish come together fast. —Valerie Belley, St. Louis, Missouri
Nutrition Facts:
1 serving: 327 calories, 15g fat (2g saturated fat), 206mg cholesterol, 691mg sodium, 27g carbohydrate (7g sugars, 5g fiber), 21g protein. Diabetic Exchanges: 3 lean meat, 2 vegetable, 2 fat, 1 starch.
35/37
Orange Chicken Spinach Salad
From the Recipe Creator:
For a salad with refreshing color and crunch, we toss chicken and spinach with mandarin oranges and red onion, then splash everything with a tangy vinaigrette. —Jean Murawski, Grosse Pointe Park, Michigan
Nutrition Facts:
2-1/2 cups: 270 calories, 8g fat (2g saturated fat), 85mg cholesterol, 199mg sodium, 16g carbohydrate (12g sugars, 3g fiber), 34g protein. Diabetic Exchanges: 4 lean meat, 1 vegetable, 1 fruit, 1 fat.
36/37
Strawberry-Turkey Spinach Salad
From the Recipe Creator:
This light, refreshing salad is a true showstopper visually and nutritionally, with fresh strawberries and yellow pepper strips tossed with fresh baby spinach. Serve with warm whole wheat rolls, or flax or bran muffins. —Taste of Home Test Kitchen
Nutrition Facts:
1-3/4 cups: 260 calories, 12g fat (2g saturated fat), 56mg cholesterol, 397mg sodium, 17g carbohydrate (11g sugars, 3g fiber), 23g protein. Diabetic Exchanges: 3 lean meat, 2 fat, 1 vegetable, 1/2 fruit.
37/37
Refreshing Shrimp Salad
From the Recipe Creator:
Avocado, strawberries and shrimp are wonderful together in this filling yet light salad. Balsamic or raspberry vinaigrette dressings go well with the salad, as do Asian-inspired dressings. —Taste of Home Test Kitchen
Nutrition Facts:
3 cups: 239 calories, 9g fat (1g saturated fat), 172mg cholesterol, 181mg sodium, 16g carbohydrate (7g sugars, 6g fiber), 25g protein. Diabetic Exchanges: 3 lean meat, 1-1/2 fat, 1 vegetable, 1/2 fruit.
Low Calorie Salads FAQ
How can I make a filling, low-calorie salad?
To make a low-calorie salad more filling, start with a base of fibre-rich greens or chopped vegetables and then add in lean protein like grilled chicken, beans, tofu or hard-boiled eggs. You can also bulk up the salad by adding hearty grains, roasted seasonal vegetables, a spoonful of hummus or some healthy fat like avocado or nut butters.
What dressings are best for low-calorie salads?
Dressings made with lemon juice, vinegar, mustard or Greek yogurt are some of the best low-calorie options. They’re easy to make at home and can be adjusted for dietary needs. For example, a classic vinaigrette with lemon juice, olive oil and Dijon mustard adds brightness without adding extra calories and works with most salads. If you’re avoiding dairy, blend some tahini with fresh herbs and a little water to make a creamy, dairy-free dressing for richness and balance without needing yogurt or sour cream.
Can low-calorie salads include grains or pasta?
Yes, you can make low-calorie salads using grains and pasta, as long as you keep portions in check and balance them with plenty of vegetables and lean protein. Whole grains like quinoa, bulgur or farro are fibre-rich and add a nice texture, making salads more satisfying without adding too many calories. For pasta salads, pair the pasta with crunchy veggies, herbs and a light vinaigrette.
