50 Healthy Salad Recipes for Weight Loss - Lose Weight By Eating (2024)

Full Meal Salads for Weight Loss:

• Healthy Taco Salad Recipe
• Spicy Chicken Soba Noodle Salad
• Vegan Salad with Millet
• Healthy Recipe for Chickpea Salad (HIGH PROTEIN)
• LOW CALORIE Strawberry Spinach Salad Recipe with Chicken
• Easy Recipe for Waldorf Salad {NO MAYO!}
• Arugula, Figs and Prosciutto Salad with Walnut Dressing (below)
• Fruit and Nut Spinach Salad with Mustard Vinaigrette (below)
• Mexican Caesar Salad (below)
• Strawberry Chicken Salad (below)
• Chopped Greek Salad with Mustard Lemon Vinaigrette (below)
• Roasted Beet Salad with Citrus Vinaigrette (below)
• Honey Mustard Vinaigrette Salad (below)
• Spinach Salad with Oven Fried Garbanzo Beans (below)
• Spinach Quinoa Salad with Pomegranate Dijon Dressing (below)

Healthy Side Salad Recipes:

• Bacon Pea Salad Recipe
• Three Bean Salad Recipe (No Cook Recipe)
• Easy Cold Broccoli Salad with Bacon Recipe
• Pumpkin Feta Fall Salad Recipe
• Panzanella Tomato Salad Recipe
• Healthy Recipe for Greek Pasta Salad with Feta Cheese
• Best Ever Spinach Salad Recipe
• Steakhouse Wedge Salad Recipe (with Low Calorie Blue Cheese)
• Low Calorie Caprese Salad Recipe {5 Minute Recipe}
• Low Calorie Recipe for Avocado Salad
• Easy Recipe for Cucumber Salads {NO COOK RECIPE}
• Pesto Pasta Salad Recipe with Zucchini
• The Best HEALTHY Potato Salad Recipe
• The Best Pasta Salad Recipe
• Caprese Stack (below)
• Veggie and Bean Salad (below)
• Caesar Salad with Avocado and Rustic Chips (below)

Fruity Weight Loss Salads:

• Watermelon Feta Salad
• Healthy Mango Salad Recipe
• Mexican Corn Salad
• Easy Ambrosia Salad Recipe
• Simple Fruit Salad Recipe
• Strawberry Spinach Salad (below)

Meal Prep Salads for Weight Loss (also full meals):

• PROTEIN PACKED Vegetarian Meal Prep Salad Jars
• Healthy Vegetarian Meal Prep Quinoa Salad Recipe
• Meal Prep Chicken QuinoaSalad

Low Calorie Salad Wraps for Weight Loss:

• Hummus Vegan Salad Wrap
• Healthy Lunch Salad Wrap Recipe With Chickpeas
• Vegan Salad Sandwich Wrap Recipe
• Vegetarian Lunch Wraps (below)
• Green Goddess Salad Wraps with Basil Pesto (below)

Protein Based Salads:

• Easy Egg Salad Recipe
• Chicken Salad with Cranberries and Almonds
• Healthy Simple Chicken Salad Recipe
• The Best Tuna Salad Recipe

• Choose the weight loss salad you want to try.

• Click the link to retrieve the recipe card (you can even print it!)

• Start making your weight loss salads.

• 4 cups baby spinach
• 1 cup strawberries sliced lengthwise
• ¼ cup chopped walnuts
• 1 cup precooked rotisserie chicken shredded –optional-
• 3 tablespoons crumbled cheese such as Chevre feta or blue cheese
• Strawberry citrus vinaigrette
• 5 strawberries quartered
• ¼ cup orange juice
• ¼ cup white wine vinegar or apple cider vinegar
• 3 tablespoons extra virgin olive oil

• Make the vinaigrette ahead of time, combine all the ingredients in a blender and blend until smooth. Move to a jar and place in the fridge for 1-4 hours to marinate.

• Cover a large platter with baby spinach, then top with strawberries, walnuts and chicken.

• Drizzle half the dressing over the spinach, place the rest of the dressing next to the salad.

• Top with cheese, freshly grated pepper and serve with Opolo pinot gris

• NOTE- If you choose to take this Strawberry Spinach Salad salad with you on a picnic or potluck, place the spinach in a large Tupperware container, cover with 2 layers of paper towels and close.

• Add the chicken, strawberries, walnuts and cheese to small containers or bags and leave the vinaigrette in the jar to take along, now you’re ready for a fabulous picnic or potluck. Just open the spinach container and top with all the fixings and you’re set in a matter of seconds.

• 1 ½ Tbsp. white wine vinegar
• 2 tsp. raspberry jam
• 2 tsp. minced shallot
• ½ tsp. Dijon mustard
• ⅛ tsp. each salt and pepper
• 2 Tbsp. walnut oil
• 1 Tbsp. olive oil
• 8 cups baby arugula
• 1 cup figs
• ½ cup walnuts
• 2 oz. prosciutto torn into long ribbons
• Cut figs into ¼” pieces.

• Toast walnuts at 350⁰ for 10 minutes, then chop coarsely.

• In a small bowl, whisk together vinegar, jam, shallot, mustard, salt, and pepper.

• Slowly whisk in walnut and olive oils. In a large bowl, combine arugula, figs, walnut, and prosciutto.

• Toss with dressing.

For the salad:

• 2 cups Baby Spinach
• 1 cup Arugula
• 1 Apple finely sliced- I like Fuji
• 3 tbsp Dried Cranberries
• 2 tbsp Walnuts
• 1 tbsp Goat Cheese- Blue Cheese and Feta will also work nicely

For the Mustard Vinaigrette:

• ½ cup Red Wine Vinegar- I used Zinfandel Vinegar
• 2 tbsp Lemon Juice
• 2 tsp Spicy Brown Mustard
• ½ tsp Salt
• 3 tsp good Extra Virgin Olive Oil

• In a bowl, shaker or even old mason jar combine all the vinaigrette ingredients and shake or whisk, then set aside. Do several hours or a day ahead if you can, it will have more flavor.

• On a platter or two plates rip the spinach into bite sized pieces and place on plate, do the same with the arugula and place on top of the spinach. Now add the apples, cranberries and drizzle on the vinaigrette. Top with the walnuts and cheese and serve.

For the Salad:

• 2 hearts of Romaine lettuce chopped
• 2 cups baby spinach chopped
• ¼ cup frozen corn kernels
• ½ red onion or 1 shallot chopped
• ½ cup black beans canned is fine drained and rinsed
• 1 red bell pepper chopped
• ¼ cup shredded sharp cheddar cheese
• Handful of fresh cilantro optional roughly chopped

For the Dressing:

• ½ cup Greek yogurt
• Juice of one orange hold 1/2 teaspoon back
• 1 tablespoon Dijon mustard
• 1 tablespoon Extra Virgin Olive Oil
• 3 Tablespoons Balsamic vinegar
• One garlic clove smashed but still intact
• 1 teaspoon Chili Powder
• ¼ teaspoon Cayenne Powder
• 1 teaspoon dried cilantro
• 1 teaspoon dried oregano
• Salt and pepper to taste

For the Tortilla Strips:

• 1 whole wheat tortilla
• 1 teaspoon Extra Virgin olive oil
• ½ teaspoon orange juice the one you held back in the dressing
• ½ teaspoon Chili powder
• ¼ teaspoon garlic powder
• ¼ teaspoon salt

• Start with the dressing, the longer it marinates the better the flavor. Add all the ingredients in a clean jar or medium bowl. Add the top to the jar and shake well, until everything is incorporated. Place in the fridge until you are ready to serve, allow to marinate for one hour, to overnight.

• Cut the tortilla into thin strips, place in a bowl and toss with olive oil, orange juice and spices. Spread out on a rimmed baking sheet and bake at 350 degrees for 15-25 minutes until crispy. If you have atoaster oven (I do and love it for little projects like this) toast on medium, spin the tray and toast once more on medium, watch the strips as all toaster ovens vary.

• In a large bowl combine the lettuce, spinach, corn, onion, beans, bell pepper, cilantro and half of the cheese. Drizzle the salad dressing over the Mexican Caesar Salad and toss together. Divide onto two plates, top with tortilla strips and remaining cheese and serve.

Each serving (2 total) has:

Calories: 316
Fat: 11
Fiber: 8
Protein: 17
Carbs: 40

Salad:

• 1 lb. boneless skinless chicken breasts
• 1 Tbsp. butter
• Baby romaine
• ½ red onion
• 1 pint strawberries
• 2 Tbsp. sunflower seeds
• Garlic-Ginger Dressing recipe follows

Dressing:

• ⅓ cup raspberry vinegar
• ¾ cup walnut oil
• 1 clove garlic
• ½ inch ginger root
• ½ tsp. salt
• 1 Tbsp. sugar

• Cut chicken breasts in strips. Brown in butter.

• Withchicken still in pan, de-glaze with a few spoonfuls of dressing. Set aside.

• Wash, stem, and drain strawberrieson paper towels.

• Slice onion thinly; soak in cold water for 10 minutes, then drain and dry on paper toweling.

• Arrange romaine on individual salad plates.

• Divide chicken and strawberries among plates.

• Add a fewrings of red onion.

• Drizzle with dressing and sprinkle with sunflower seeds.

For the Salad:

• 2 hearts of Romaine lettuce
• 1 cup baby spinach
• 3 inch cucumber
• ½ red onion or 1 shallot
• 1 avocado
• 1 red bell pepper
• 1 cup precooked turkey or chicken
• 1 green onion
• 10 Kalamata olives
• 3 tablespoons low fat feta cheese crumbled

For the Dressing:

• Juice and zest of 1/2 a lemon
• 1 garlic clove
• 1 teaspoon spicy or Dijon mustard
• 1 tablespoon white balsamic vinegar
• 1.5 tablespoon Extra Virgin olive oil
• Salt and Pepper to taste

• Start with the dressing, the longer it marinates the better the flavor. In a jar or small bowl combine the lemon juice and zest, smash the garlic clove with a knife or fork (you want it intact but slightly crushed) and add to the lemon juice. Top with mustard, vinegar and olive oil. Add the top to the jar and shake well, if using a bowl, whisk together and cover with plastic wrap. Place in the fridge for one hour to overnight until you’re ready to serve.

• Chop each ingredient and add to your largest bowl, just start with the romaine and work your way through the entire list. If you try to place it all on a cutting board and chop together it will make a huge mess. Add all the ingredients to the large bowl except the feta cheese. Give it a light toss, then it’s time for the dressing.

• Take the dressing out of the refrigerator and taste it, if it needs salt or pepper add it in 1/8 teaspoon at a time until it pleases your taste buds. Remove and discard the garlic clove. Pour the dressing over the salad and toss lightly, add in the feta cheese and toss all the ingredients well until every bite is coated with dressing and all the chopped ingredients are evenly distributed.

Salad

• 3 large beets
• 2 tablespoons olive oil
• 1 avocado cut into squares
• 2 oranges
• Small bunch of Italian parsley
• walnuts optional

Dressing

• Juice of one orange
• Juice of 1/2 lemon Meyer preferably
• 2 tablespoons Extra Virgin Olive Oil
• 2 tablespoons vinegar I used pineapple infused, but apple cider vinegar and white wine would be fine too
• Salt and Pepper

• Pre heat oven to 450 degrees. Cut the ends off the beets and scrub clean.

• Line a 9×9 casserole dish with 2 feet of foil, place beets inside. Cover with 2 tablespoons olive oil and salt and pepper. Close up the foil and seal the ends leaving room for air. Place in the oven for 1 hour, when you can push a fork through they are done.

• While the beets bake make the vinaigrette, add all the ingredients to a jar, cover and shake. You can also whisk in a bowl.

• Use a pairing knife to remove the orange peel, slicing into the orange flesh so that it is exposed. Then carefully slice the orange segments out of the membranes, think about a grapefruit in reverse.

• After an hour remove the beets from the oven and let cool before opening the packet and moving to chopping board (use plastic, this will stain wood).

• When the beets are cool enough to handle, use a paper towel to help remove the skins. Then slice the beets very thin into rings.

• Place the rings onto two plates, top with orange segments, cover with vinaigrette, then avocado squares. Use a pair of scissors to snip the parsley onto the plates, serve hot or cold.

• 1 cup Baby Spinach
• 1 cup Arugula
• ⅓ cup Cucumber halved and sliced
• ½ cup Frozen Corn defrosted
• ¼ cup Garbanzo Beans drained
• ⅛ cup Golden Raisins
• 2 Asparagus Spears
• 1 tbsp Chevre Goat Cheese or any crumbly cheese you like
• Basil as much as you like

For the Honey MustardVinaigrette Salad Dressing

• ½ tbsp Honey
• 2 ½ tbsp Balsamic Vinegar
• 1 tbsp Spicy brown Mustard
• salt and pepper to taste

• Pick out a pretty plate or a large Tupperware container, start with the spinach, rip it into bite sized pieces and place on your plate/Tupperware. Then rip up the arugula and place on top of the spinach. Using a vegetable peeler shave the asparagus into ribbons and add to the salad, then top with the garbanzo beans, cucumber, raisins and corn. Rip the basil into small bites and scatter onto the salad.

• In a small Tupperware container combine the honey, balsamic vinegar, mustard, salt and pepper. Close the container and shake it up.

• Drizzle the dressing onto the salad, then top with the cheese and your ready to serve.

For the salad:

• 3 cups Baby Spinach
• ½ cup Arugula
• ⅛ cups Baby Peas- I use frozen this way I always have some
• ¼ cup Corn- Also used frozen fresh is great if you have it
• 3 Asparagus Spears
• 3 tbsp Golden Raisins
• 1 Shallot chopped
• Handful Cilantro roughly chopped
• 1 tbsp Goat Cheese- Any crumbly cheese would go great here I like Chevere

For the Garbanzo Beans:

• ¼ cup Garbanzo Beans drained and rinsed
• 1 tsp Olive Oil
• ½ tsp Garlic Powder
• ¼ tsp Sea Salt
• ⅛ tsp Pepper

For the Salad Dressing (4 servings):

• 3 tbsp Honey
• ¼ cup Balsamic Vinegar
• 2 tbsp Spicy Brown Mustard
• ¼ tsp Sea Salt

• Preheat oven to 425 and lightly coat a rimmed baking sheet with cooking spray.

• Start with the dressing, you want all the flavors to come together while you work on the rest. All you need to do it whisk all the ingredients together in a small bowl, set aside.

• In another small bowl combine the garbanzo beans, oil, garlic powder, salt and pepper. Toss together and move to the lined baking sheet. Place in oven for about 5-10 minutes, quickly shake the tray back and forth to flip the beans from time to time. Once they have started to brown and get crispy on the outside they are done. Remove from oven and leave on the sheet to crisp up a little, the heat of the baking sheet will keep them cooking, so be sure to shake again a couple of times.

• While the beans are cooking take out a pretty plate or bowl and add the baby spinach, then the arugula. If you used frozen corn and peas place in a small microwave safe bowl, add just enough water to cover 80% and cook for 1-2 minutes then drain well and add to the salad.

• Using a vegetable peeler shred the asparagus into ribbons, I love how these look! Add to the salad along with the shallots, raisins and cilantro. Then drizzle with 1/2 (or less) of the dressing, top with crumbled cheese and the garbanzo beans. Add some freshly ground pepper and you are ready to serve.

• 2 Whole Wheat Tortillas 8″
• 1 Red Bell Pepper sliced into sticks
• 1 Avocado sliced
• handful of Arugula
• handful of Baby Spinach
• 2 tbsp Cream Cheese at room temp
• 2 tbsp Greek Yogurt
• 2 tsp Soy Sauce
• 2 tsp Dijon Mustard
• Freshly Ground Pepper as desired

• In a small bowl combine the cream cheese, Greek yogurt, soy sauce and mustard together and whisk until combined.

• Smear half on each tortilla leaving 1.5 inch ring around the outer rim.

• Top with arugula and then spinach, I put a handful because you can use as much as you want.

• Then top with bell pepper slices and avocado. Add freshly ground pepper and dig in.

• Optional, if you want to slice in half and serve at brunch or a co*cktail party tie with kitchen twine and slice in half for a chic snack.

• ½ cup Quinoa
• 1 cup Vegetable Broth
• 3 cups Baby Spinach
• 1 Fuji Apple cut into bite sized chunks
• ½ Cucumber halved and sliced
• 1 Avocado chopped into bite sized chunks
• 1 Roma Tomato chopped into bite sized chunks
• 1 Scallion sliced finely
• 1 tbsp Capers drained
• 2 tbsp Golden Raisins
• For the Vinaigrette-
• 2 tbsp balsamic vinegar
• 1 teaspoon Dijon mustard
• ½ tsp salt
• ¼ cup pomegranate juice
• 2 tsp extra-virgin olive oil
• salt and pepper to taste

• In a small bowl or an empty mason jar combine the vinaigrette ingredients and give it a good shake or whisk. Set aside, you can make this a day ahead of time.

• In a medium sauce pan combine the quinoa and vegetable broth, cover and bring to a boil. Then lower the heat to a simmer until all the liquid is absorbed, about 15 minutes.

• For the salad, rip the spinach as you place it onto two plates leave a little room in the middle for your quinoa. Once the quinoa is ready spoon 1/2 onto each plate, then you can top with the apple, cucumber, avocado, tomatoes, scallions, capers and raisins. Drizzle some of the dressing onto the salad and serve.

• 2 slices Tomato-use what you have I had Beefsteak
• 1 thin slice of Buffalo Mozzarella
• Handful Basil- as much or little as you like basil is zero calories
• ¼ tsp Extra Virgin Olive Oil
• ½ tsp Balsamic Vinegar
• Salt and Pepper to taste

• Place 1 tomato slice on a plate, top with mozzarella then basil and finally the other tomato slice.

• Drizzle over oil and vinegar and add salt and pepper to taste.

• 1 can Black Beans drained and rinsed
• 1 can Garbanzo Beans drained and rinsed
• 1 cup Frozen Baby Peas thawed
• 1 Shallot finely chopped
• 2 tbsp Balsamic Vinegar
• 1 tbsp good Extra Virgin Olive Oil
• 1 tbsp dried Oregano- or basil or parsley
• Salt and Pepper to taste

• In a large Tupperware container combine all ingredients, cover and give a good shake (shake over your sink just in case) place in the fridge for an hour or overnight until you are ready to serve.

• You can serve cold or room temperature whatever you prefer. Just put it in a pretty bowl before serving.

• Dressing:
• ½ cup 0% Greek yogurt
• 4 tbsp Extra-Virgin Olive Oil your good stuff
• 4 tbsp Dijon Mustard
• 2 tbsp Balsamic Vinegar
• 2 tsp Lemon Juice
• 1 Garlic Clove shredded – use your cheese grater
• Salt and pepper to taste
• Rustic Chips:
• 1 Whole Wheat Tortilla
• 1 tsp Olive Oil
• ¼ tsp Garlic Powder
• ¼ tsp Dried Oregano
• ½ tsp Salt
• 1 tsp Parmesan Cheese finely grated
• Salad:
• 3 Hearts of Romaine
• ¼ cup Frozen Corn thawed
• 1 Avocado

• In a bowl, shaker or an old jar combine all the dressing ingredients and whisk (or shake) well, place in fridge until you are ready to make the salad.

• Heat the oven to 350, place the tortilla on a cookie tray and drizzle the oil on, then the spices and using a kitchen brush rub all over the tortilla, both sides. Fold in half to make a crease and then rip along that crease. Tear the tortilla into uneven rustic looking pieces and place on cookie sheet. Sprinkle over the grated Parmesan cheese and bake for 15-20 minutes spinning the cookie sheet 1/2 way through so they all cook evenly. Remove from oven when they are light brown and crisp and move to a plate to cool.

• Chop the Romaine Hearts and drop into a bowl, top with the corn then the salad dressing and mix well, don’t worry if it seems to thick, it will cover everything. Once all covered move to a large platter or individual plates. With a teaspoon or melon baller scoop out the avocado into small bite sized balls and drop onto the top of your salad as you work. Then top with the chips, add some fresh cracked pepper to the top of the salad and serve.

• 2 Whole Wheat Tortillas
• 3 tbsp. Basil Pesto
• 2 cups Arugula
• 1 Green Bell Pepper thinly sliced
• 2 tbsp shredded Parmesan Cheese
• Salt and Pepper to taste

• Spread the pesto evenly on one side of each tortilla, top each tortilla with arugula, then the bell peppers sprinkle on the Parmesan.

• Using the twine, or tooth picks, secure each end of your wrap with a pretty bow then slice down the middle.

Honey Mustard Vinaigrette Salad Dressing:

• 1 tablespoon honey
• ⅓ cup balsamic vinegar
• 2 tablespoons spicy brown mustard
• salt and pepper to taste

Spicy Mustard VinaigretteSalad Dressing:

• 1 cup red wine vinegar- such as zinfandel vinegar
• ¼ cup lemon juice
• ¼ cup spicy brown mustard
• 1 teaspoon salt
• 1 teaspoon good extra virgin olive oil
• 1 tablespoon water

Strawberry Citrus Vinaigrette Salad Dressing:

• 5 strawberries minced or blended
• ¼ cup orange juice
• ¼ cup white wine vinegar or apple cider vinegar
• 3 tablespoons extra virgin olive oil

Avocado Ranch Salad Dressing/Dip:

• 1 cup 0% Greek Yogurt
• 1 garlic clove shredded with a cheese grater
• 2 tablespoons chopped chives
• 1 tablespoon dried parsley
• ¼ teaspoon dried dill
• ½ teaspoon salt
• ½ teaspoon black pepper
• ½ tablespoon white vinegar
• ½ avocado smashed with the back of a fork
• 1-3 tablespoons water to reach desired consistency

Walnut Raspberry Salad Dressing:

• 1 ½ tablespoons white wine vinegar
• 2 teaspoons raspberry jam
• 2 teaspoons minced shallot
• ½ teaspoon Dijon mustard
• ⅛ teaspoon each salt and pepper
• 2 tablespoons walnut oil
• 1 tablespoon water

Garlic-Ginger Salad Dressing:

• ⅓ cup raspberry vinegar
• ¾ cup walnut oil or olive oil
• 1 clove garlic minced
• ½ inch ginger root peeled and minced
• ½ teaspoon salt
• 1 tablespoon honey

Garlic Herb Vinaigrette:

• 4 tablespoons balsamic vinegar
• 2 tablespoons good Extra Virgin Olive Oil
• 2 teaspoons garlic powder
• 2 tablespoons dried basil
• salt and pepper to taste

Skinny Caesar Dressing:

• ½ cup 0% Greek yogurt
• 4 tablespoons water
• 4 tablespoons dijon mustard
• 2 tablespoons balsamic vinegar
• 2 teaspoons lemon juice
• 1 garlic clove shredded- use your cheese gratersalt and pepper to taste

Greek Style Salad Dressing

• 2 tablespoons capers
• 2 tablespoons Kalamata olives finely chopped
• 2 tablespoons balsamic vinegar
• 1 tablespoon Extra Virgin Olive Oil
• Splash of the Caper Juice – the liquid they are stored in
• pepper to taste

Pomegranate Vinaigrette:

• 2 tablespoon balsamic vinegar
• 1 teaspoon Dijon mustard
• ½ teaspoon salt
• ¼ cup pomegranate juice
• 2 teaspoons extra-virgin olive oil

10 More Low Calorie Salad Dressing Recipes:

• Low Calorie Greek Yogurt Ranch Dressing (28 calories)
• Healthy Green Goddess Dressing Recipe (29 calories)
• Lemon Tahini Dressing Recipe (63 calories)
• Homemade Jalapeño Ranch Dressing Recipe (22 calories)
• Lemon Vinaigrette Salad Dressing Recipe (62 calories)
• Apple Cider Vinaigrette Dressing (41 calories)
• Low Calorie Club Salad Dressing with Greek Yogurt (18 calories)
• Low Calorie Blue Cheese Dressing (42 calories)
• Homemade Tzatziki Dressing (41 Calories)
• Taco Salad Dressing (29 calories)

How to Make a Salad Dressing in a JAR:

• Add all of the ingredients to a medium to large jar.

• Cover tightly and shake for 30-60 seconds.

• Uncover, taste, add more salt or pepper as needed, and serve.

• Will hold in the fridge for 4 days.

How to Make Salad Dressing in a BOWL:

• Add all the ingredients (except any oil) to a medium bowl. Whisk together until well mixed and thick ingredients dissolved.

• While whisking, slowly pour the oil to the bowl.

• Taste, add more salt or pepper as needed, and serve.

• Move leftovers to a jar or lidded container. Store in the fridge for up to 4 days.