Salad recipes with low calorie and carbohydrates

Who says diet food must taste boring? These salad recipes will not only make your taste buds smile but are also low in calories.

As an added feature each salad recipe preview provides you with the calories, carbohydrates, proteins and more per suggested serving.


Top 14 great tasting low calorie salad recipes
  [ Chef Salad ]   [ Asian Coleslaw ]   [ Mixed Salad ]   [ Brown Rice & Pepper Salad ]   [ Black Bean & Corn Salad ]   [ Oriental Bean Salad ]   [ Avocado Egg Salad ]   [ Garden Pasta Salad ]   [ Shrimp Ceviche ]   [ Hot & Sweet Chicken Salad ]   [ Chicken & Orange Salad ]   [ Tuna Avocado Salad ]   [ Mexican Tuna Salad ]   [ Japanese Cucumber Salad ]  

Chef Salad
Per Serving Info: | Calories: 185 | Carb: 4.60g | Prot: 20.86g | Fat: 9.06g
Tasty ham, turkey, cheese and vegetables combine for the perfect salad.
 

Ingredients
2 cups shredded romaine lettuce
4 oz extra lean ham, chopped
4 oz turkey breast, chopped
1/4 cup hearts of palm
1 oz avocados
1/2 plum tomato
3 tbsps low fat ranch dressing
3 oz part skim mozzarella cheese

Directions
Toss all ingredients together and drizzle with dressing.
 

Asian Coleslaw
Per Serving Info: | Calories: 64 | Carb: 7.37g | Prot: 1.22g | Fat: 3.80g
A spicy Asian coleslaw that's great for summer.
 

Ingredients
1 head cabbage
4 large carrots
1 large red onion
1 medium bell pepper
1/2 tbsp sea salt
1/2 tbsp pepper
1/4 cup seasoned rice vinegar
1 tbsp honey
4 tbsps olive oil
3 tsps sriracha

Directions
Chop cabbage (such as Napa or red cabbage), onion and red bell pepper to bite size pieces. Grate carrots. You could also use Yellow or Orange Bell Peppers.
In a separate bowl, combine rice wine vinegar, salt, pepper, sriracha and honey.
Mix well. Add the olive oil and mix again.
Pour dressing over the vegetable mix. Allow to marinate in the refrigerator for at least an hour.
When serving, top with fresh chopped basil.
Note: you can top the salad with grilled chicken, tomatoes, corn, basil and many other options. This slaw lasts for several days in the refrigerator.
 

Mixed Salad
Per Serving Info: | Calories: 255 | Carb: 41.79g | Prot: 9.52g | Fat: 9.10g
Ideal tasty salad that is really healthy.
 

Ingredients
4 pieces whole portobello mushrooms
3 tbsps balsamic vinegar
2 tbsps olive oil
0.12 cup water
1 lb yellow sweet corn
3 medium whole tomatoes
1 large onion, chopped
1 large yellow pepper, chopped
1 head cos lettuce
1/2 cup parsley, chopped
1/2 tsp salt

Directions
In a small bowl, combine the olive oil, vinegar, water and salt and marinate well.
Mix the mushrooms, onion, corn, parsley, lettuce and parsley separately.
Pour the marinade over the salad and mix well.
Note: great recipe for Fat Smash.
 

Brown Rice And Pepper Salad
Per Serving Info: | Calories: 163 | Carb: 24.11g | Prot: 3.76g | Fat: 5.43g
Brown rice and a variety of bell peppers come together with a creamy sauce to make a perfect summer dish to take on a picnic.
 

Ingredients
4 cups brown rice, cooked
1/2 cup green pepper, diced
1/2 cup red pepper, diced
1/2 yellow pepper, diced
1 jalapeno, chopped
1 cup tomato, diced
1 cup black beans
1 bunch cilantro, chopped
1 cup light mayonnaise
3/4 cup spicy brown mustard
1/4 tsp chili powder
5 oz sweet onion, chopped

Directions
Rinse black beans and drain. Set aside.
Prepare bell peppers by chopping off the tops and bottoms and removing the seeds. Finely dice the peppers and place in a large bowl (use caution when chopping the jalapeno, as the juices can be on hot).
Add onions, tomato, rice and beans.
In a small bowl combine mayonnaise, spicy brown mustard, chili powder and salt and pepper.
Pour dressing over the rice and pepper mixture. Combine well so all the vegetables and rice are evenly coated.
Add cilantro and stir mixture gently.
Refrigerate for a few hours or overnight for best flavor.
Note: Add a cherry bomb pepper for a spicier flavor.
 

Black Bean And Corn Salad
Per Serving Info: | Calories: 187 | Carb: 32.11g | Prot: 8.15g | Fat: 3.39g
A high fiber salad that lets you get multiple veggie servings in one meal.
 

Ingredients
5 tbsps parsley flakes
3 cups black beans
1 cup chopped celery
3/4 cup chopped red onion
2 cups yellow corn
1 cup chopped red peppers
3 tbsps vegetable oil
1 tsp salt
1 tsp pepper
2 sweetener packets
1/2 cup vinegar
1 1/2 oz water
5 tsps Dijon mustard

Directions
In a bowl, combine beans, red pepper, corn, celery, onions and dry parsley.
To mix dressing: whisk together the vinegar, mustard, sweetener, salt and pepper. Whisk in oil and water.
Pour over salad and mix well.
Cover and refrigerate.
 

Oriental Bean Salad
Per Serving Info: | Calories: 67 | Carb: 9.84g | Prot: 2.30g | Fat: 1.81g
Delicious bean salad with a light oriental dressing.
 

Ingredients
1 tbsp lemon juice
1 tbsp soy sauce
1 tbsp cilantro
1 tsp sugar
1 tsp sesame oil
1/4 tsp garlic powder
2 cups green beans
1 cup bean sprouts
1 medium sweet red pepper
1/4 tbsp toasted sesame seeds

Directions
In a large mixing bowl stir together lime or lemon juice, soy sauce, cilantro, sugar, sesame oil, garlic powder, and if desired, a dash of crushed red pepper.
Add cooked green beans, bean sprouts, and sweet red pepper; toss to coat.
Cover and refrigerate for 4 to 24 hours.
To serve, sprinkle with toasted sesame seeds.
Note: best with fresh green beans.
 

Avocado Egg Salad
Per Serving Info: | Calories: 337 | Carb: 14.21g | Prot: 15.20g | Fat: 25.56g
Classic egg salad, but with no guilt. Made with avocado, replacing the mayonnaise.
 

Ingredients
1 avocado
4 large hard boiled eggs
2 tsps dijon mustard
2 tbsps apple cider vinegar
1/4 tsp garlic salt
1/2 cup red onion, chopped

Directions
Boil and peel eggs. Mash in a bowl.
Scoop out avocado and add to eggs. Add remaining ingredients.
Mash, stir and mix all together.
Note: serve on bread, with your favorite salad, in a wrap or with ham.
 

Garden Pasta Salad
Per Serving Info: | Calories: 242 | Carb: 40.05g | Prot: 8.57g | Fat: 6.02g
A easy pasta salad that everyone loves.
 

Ingredients
1 large yellow sweet pepper
1 large cucumber
3 large mushrooms
1 large whole tomato
1 stalk broccoli
1 tbsp olive oil
2 tbsps apple cider vinegar
2 tsps leaves basil
1 dash salt
1 dash black pepper
1 1/2 cups penne rigate

Directions
Boil the pasta until cooked, drain, rinse well and set aside.
Chop peppers, slice cucumber and mushrooms, then cut tomato into wedges.
Cut flowerets from broccoli and steam for three minutes or until bright green. Remove broccoli and plunge into cold water.
Place prepared veggies and cooled pasta together in a mixing bowl, mix in oil, vinegar, and seasonings.
Chill well before serving.
 

Shrimp Ceviche
Per Serving Info: | Calories: 117 | Carb: 9.83g | Prot: 16.38g | Fat: 1.50g
A delicious cold salad.
 

Ingredients
2 lbs shrimp
2 large whole tomatoes
1 medium red onion
4 limes yield lime juice
4 lemons yield lemon juice
2 large oranges
2 large cucumbers, diced

Directions
Cut cooked shrimp into about three pieces each. Put them all in a large bowl.
Add the juice of the lemons, oranges, and limes. Add the tomatoes, finely diced, and the onions, finely diced. Stir together. Marinate 4 hours.
Add the cucumbers, finely diced, directly before serving.
Note: adding cilantro adds a nice zing.
 

Hot & Sweet Chicken Salad
Per Serving Info: | Calories: 297 | Carb: 20.58g | Prot: 16.51g | Fat: 17.52g
Sweetness from the pickle relish and grapes. Heat from the cayenne. Crunch from the celery. Protein from the chicken. Freshness from the lettuce.
 

Ingredients
1/2 cup celery, chopped
1/2 cup pecans, chopped
2 boneless skinless chicken breasts
1 1/2 cups red seedless grapes
1/4 cup sweet pickle relish
1/2 cup mayonnaise
1/3 tsp cayenne pepper
1/2 tsp salt
5 leaves medium iceberg lettuce

Directions
Cook and chop chicken breasts.
Wash and halve grapes (amount should roughly equal to chicken), wash and chop celery, and chop pecans.
Mix prepared chicken, grapes, celery, pecans, sweet pickle relish, mayonnaise, cayenne pepper and salt together.
Serve in lettuce leaves.
 

Chicken And Orange Salad
Per Serving Info: | Calories: 433 | Carb: 28.82g | Prot: 24.65g | Fat: 25.96g
This citrus salad provides a delicious vitamin C-boost.
 

Ingredients
1 medium orange
5 oz cooked skinless, boneless chicken thigh, cut in bite-size pieces
2 cups shredded romaine lettuce, coarsely chopped or torn
2 tbsps small shallots, minced
1 stalk large celery, chopped
3 fl oz frozen orange juice concentrate, thawed
1 tbsp white wine vinegar
1 fl oz water
1 tbsp canola oil
1 tbsp honey
1/4 tsp table salt
1/4 tsp black pepper
1/4 cup roasted sliced almonds

Directions
In a large bowl, combine orange, chicken, lettuce, shallot, celery and almonds.
To make dressing, combine remaining ingredients in a cup; stir well to blend in honey.
If desired, add 1/8 tsp crushed red pepper flakes.
Pour dressing over salad just before serving; toss gently but well.
Note: Yields about 2 cups per serving. Vary the fruit by subbing two tangerines or seedless clementines for the orange.
 

Tuna Avocado Salad
Per Serving Info: | Calories: 196 | Carb: 5.59g | Prot: 21.55g | Fat: 9.98g
A creamy tuna salad with a bit of a kick and good fats only.
 

Ingredients
1 can tuna
1/2 avocado
4 sprigs cilantro leaves
0.12 lime yields lime juice
1 tbsp chopped red onion, finely
1/2 tsp fresh ground black pepper
1/4 jalapeno, finely diced

Directions
Mash avocado with lime juice, black pepper and onion until thoroughly mixed.
Add chopped cilantro leaves, chopped jalapeno and tuna.
Serve over a salad or as a dip with blanched carrots, cauliflower or broccoli.
 

Mexican Tuna Salad
Per Serving Info: | Calories: 310 | Carb: 14.19g | Prot: 31.68g | Fat: 13.82g
This Mexican tuna salad is delicious, full of color and fairly low carb.
 

Ingredients
1 cup chopped or sliced tomatoes
1 cup chopped white onions
1/4 cup cilantro, chopped
1 lime yields lime juice
1/2 cup mayonnaise
1/4 cup chopped celery
3 cans white tuna fish
1/4 cup sliced jalapeno

Directions
Using fresh vegetables, chop all the vegetables in small bit sized pieces.
Once chopped, put vegetables in a large bowl and gently mix well.
Add the mayonnaise and squeezed lime juice only to the bowl.
Drain all water from the canned tuna, add tuna to the bowl with vegetables and mix well.
If you like it spicy add the diced jalapenos (optional) to the salad for a kick.
Serve the salad cool.
 

Japanese Cucumber Salad
Per Serving Info: | Calories: 45 | Carb: 5.80g | Prot: 0.89g | Fat: 2.04g
A healthy make-over salad with terrific authentic Japanese flavors.
 

Ingredients
2 cups cucumber, sliced
1 tsp salt
3 tsps sugar
1 tbsp soy sauce
1/4 cup rice wine vinegar
1 tsp sesame oil
1/4 oz sesame seeds

Directions
The cucumbers can be peeled, cut lengthwise, seeded, and sliced into thin half moons.
In a large bowl, combine cucumbers and salt; mix well.
Add sugar, soy sauce, rice wine vinegar, and sesame oil; mix well.
Sprinkle with sesame seed and mix.
Let marinate for 20 minutes before serving.
To serve, divide salad among individual chilled plates.