Maintaining a healthy weight can be challenging, but incorporating the right foods into your diet can make a significant difference. Salads, in particular, are an excellent option for weight loss because they are low in calories, high in nutrients, and incredibly versatile. Here are some delicious and unique salad recipes for weight loss that will keep you satisfied and on track with your health goals.
Table of Contents:
- Tuna Nicoise Salad
- Shrimp and Orzo Salad
- Thai Noodle Salad
- Sweet Potato and Chickpea Salad
- Lemon Broccoli Salad
- Curry Cashew Chicken Salad
- Strawberry Salad with Poppy Seed Dressing
- Shrimp Avocado Salad
- Classic Cobb Salad
- Almond Chicken Salad
- Spinach and Berry Salad
- Greek Chicken Salad
- Chickpea and Avocado Salad
Tuna Nicoise Salad
Tuna Nicoise Salad epitomizes Mediterranean cuisine, blending simplicity with elegance. Originating from Nice, France, it showcases a vibrant mix of fresh ingredients. Crisp greens form the base, topped with tender tuna, either seared or preserved in olive oil. Baby potatoes, cherry tomatoes, Kalamata olives, red onions, and blanched green beans add diverse textures and flavors. Hard-boiled eggs bring a rich creaminess. A tangy vinaigrette of Dijon mustard, garlic, lemon juice, and olive oil ties everything together. This salad celebrates the essence of Mediterranean dining—fresh, flavorful, and effortlessly sophisticated, perfect for any meal.
Ingredients:
- 1 pound red potatoes (about 2 large), cubed
- 1/4 pound fresh green beans, trimmed
- 1/2 cup oil and vinegar salad dressing
- 1/2 teaspoon grated lemon zest
- 1/4 teaspoon freshly ground pepper
- 6 cups torn romaine
- 4 hard-boiled large eggs, sliced
- 3 pouches (2-1/2 ounces each) light tuna in water
- 2 medium tomatoes, chopped
Instructions:
- Cook the beans and potatoes: Place the potatoes in a large saucepan, cover with water, and bring to a boil. Reduce heat to low and cook until tender, 8-10 minutes, adding green beans in the last 3 minutes. Drain and transfer to ice water. Drain again and pat dry.
Tip: For extra flavor, add salt after the water starts boiling, as salted water takes longer to cook.
- Make the salad dressing: In a small bowl, combine olive oil, lemon juice, lemon zest, and pepper.
- Assemble the salad: Divide the romaine among four plates. Top with potatoes, green beans, eggs, tuna and tomatoes. Serve with dressing on the side or pour over if eating immediately.
Tip: Plating the ingredients separately ensures a nice presentation and even distribution, as nicoise salad is usually not tossed.
Nutrition Facts:
Shrimp and Orzo Salad
Garlic Shrimp and Orzo Salad is a delightful blend of tender shrimp sautéed with garlic, tossed with al dente orzo pasta. Fresh vegetables and a zesty lemon vinaigrette enhance the dish, creating a vibrant, flavorful salad perfect for any occasion, combining simplicity with gourmet flair.
Ingredients:
- 1 pound of large, uncooked shrimp, peeled and deveined
- 1/4 cup olive oil
- 2 garlic cloves, minced
- 1/4 teaspoon salt
- 1/4 teaspoon pepper
- 1/4 cup white wine
salad:
- 3/4 cup orzo pasta, uncooked
- 1 medium tomato, seeded and chopped
- 1 small green pepper, chopped
- 1/2 cup chopped, peeled cucumber
- 1/4 cup chopped red onion
- 1 tablespoon minced fresh cilantro
- 2 tablespoons of lemon juice
- 1 tablespoon of olive oil
- 1/4 teaspoon salt
- 1/4 teaspoon pepper
Instructions:
- Cook shrimp in olive oil with minced garlic until pink and opaque.
- In a large bowl, combine cooked orzo, shrimp, cherry tomatoes, and feta cheese.
- Drizzle with lemon juice.
- Season with salt and pepper.
- Toss and serve warm or chilled.
Nutrition Facts:
Thai Noodle Salad
With our Thai Noodle Salad, discover the vibrant flavours of Thai cuisine. This refreshing dish combines tender noodles, crisp vegetables, and a zesty dressing, delivering a perfect balance of sweet, sour, and savoury notes. Ideal for any meal, it promises an unforgettable culinary experience that will delight your taste buds.
Ingredients:
- 12 ounces of uncooked whole-wheat spaghetti
- 2 large carrots, julienned
- 3/4 cup reduced-fat, creamy peanut butter
- 3 tablespoons of water
- 3 tablespoons of lime juice
- 3 tablespoons of molasses
- 4-1/2 teaspoons reduced-sodium soy sauce
- 3 garlic cloves, minced
- 1-1/2 teaspoons rice vinegar
- 1-1/2 teaspoons sesame oil
- 1/4 teaspoon crushed red pepper flakes
- Eight cups of finely shredded Chinese or napa cabbage are required.
- 2 cups shredded cooked chicken breast.
- 2/3 cup minced fresh cilantro
- Chop 3 tablespoons of unsalted dry roasted peanuts.
Instructions:
- In a large pot, follow the package directions to cook the spaghetti. Add carrots for the last two minutes of cooking.
- While the spaghetti and carrots cook, prepare the dressing by whisking together peanut butter, water, lime juice, molasses, soy sauce, garlic, rice vinegar, sesame oil, and red pepper flakes in a bowl until smooth.
- Drain the cooked spaghetti and carrots, then transfer them to a large bowl. Add the cabbage and chicken, then pour the dressing over everything. Toss well to combine.
Garnish with cilantro and chopped peanuts before serving.
Nutrition Facts
1-1/2 cups: 400 calories, 12g fat (2g saturated fat), 27mg cholesterol, 298mg sodium, 51g carbohydrate (11g sugars, 9g fibre), 25g protein.
Sweet Potato and Chickpea Salad
We are introducing the Sweet Potato and Chickpea Salad, a delightful fusion of flavors and textures perfect for any meal. This vibrant dish combines roasted sweet potatoes, tender chickpeas, and fresh greens, all tossed in a zesty dressing. It’s nutritious, delicious, and sure to become a favorite in your kitchen.
Ingredients:
- Peel and cube two medium sweet potatoes, weighing approximately one pound in total.
- 1 tablespoon of olive oil
- 1/2 teaspoon salt
- 1/4 teaspoon pepper
- 1 can (15 ounces) chickpeas or garbanzo beans, rinsed and drained
dressing:
- Two tablespoons of flavored rice vinegar
- 4 teaspoons of olive oil
- 1 tablespoon freshly minced gingerroot
- 1 garlic clove, minced
- 1/4 teaspoon salt
- 1/4 teaspoon pepper
salad:
- Four cups of spring mix salad greens are required.
- 1/4 cup crumbled feta cheese
Instructions:
- Toss sweet potatoes with oil, salt, and pepper in a large bowl. Spread evenly on a baking pan coated with cooking spray. Roast at 425°F for 20–25 minutes until tender, stirring once.
- Combine roasted sweet potatoes with chickpeas in a large bowl. Mix the ingredients in a small bowl. Pour the dressing over the sweet potato mixture and toss until everything is well coated. Serve over salad greens, then sprinkle with cheese before serving.
Nutrition Facts
1/2 cup sweet potato mixture with 1/2 cup greens and 1-1/2 teaspoons cheese 134 calories, 6g fat (1g saturated fat), 2mg cholesterol, 466mg sodium, 18g carbohydrate (6g sugars, 4g fibre), 4g protein. Diabetic Exchanges: 1 starch, 1 fat.
Lemon Broccoli Salad
Our Lemon Broccoli Salad is a refreshing delight. This vibrant dish combines crisp broccoli, zesty lemon, and a medley of wholesome ingredients for a nutritious, flavorful experience. Perfect for any meal, this salad is a quick and easy way to enjoy a burst of freshness.
Ingredients:
- 1/4 cup cider vinegar
- 1/4 cup of lemon juice
- 1/2 cup reduced-fat mayonnaise
- 1/4 cup sugar
- 2 tablespoons of prepared mustard
- 1 teaspoon garlic salt
- 1/8 teaspoon pepper
- 6 ounces cream cheese, softened
- 14 cups of small broccoli florets, approximately 2-1/4 pounds.
- 12 ounces of fresh mushrooms, stems removed, chopped
- 16 bacon strips, cooked and crumbled
- 1 cup of raisins
- 1/3 cup chopped red onion
- Lemon wedges are optional.
Instructions:
- Blend the first eight ingredients until smooth.
- In a large bowl, combine broccoli, mushrooms, bacon, raisins, and onion. Drizzle the dressing over the salad and mix thoroughly to ensure it’s evenly coated. Refrigerate until serving. Optional: serve with lemon wedges.
Nutrition Facts
1 cup: 222 calories, 13g fat (5g saturated fat), 30mg cholesterol, 520mg sodium, 21g carbohydrate (14g sugars, 3g fibre), 8g protein.
Curry Cashew Chicken Salad
Discover a delightful twist on a classic favourite with our Curry Cashew Chicken Salad. This dish blends tender chicken, crunchy cashews, and vibrant curry spices, creating a perfect balance of flavors. Ideal for a quick lunch or a light dinner, it’s a refreshing and satisfying culinary experience.
Ingredients:
- 2/3 cup honey Greek yoghurt
- 4 teaspoons of lemon juice
- 4 teaspoons of honey
- 1 teaspoon curry powder
- 1/4 teaspoon salt
- 1/4 teaspoon garlic powder
- 1/4 teaspoon pepper
- 1/8 teaspoon ground ginger
- 3 cups cubed cooked chicken breast
- 4 celery ribs, chopped
- 2 medium carrots, chopped
- 2/3 cup golden raisins
- 1/2 cup chopped cashews
Instructions:
- In a large bowl, combine the cooked chicken, cashews, raisins, and celery.
- In a small bowl, mix Greek yoghurt, curry powder, lemon juice, salt, and pepper.
- Pour the dressing over the salad.
- Toss well to coat.
- Serve immediately or chill for later.
Nutrition Facts
1 cup: 287 calories, 10g fat (3g saturated fat), 60mg cholesterol, 267mg sodium, 27g carbohydrate (20g sugars, 2g fibre), 24g protein. Diabetic exchanges: 3 lean meat, 1-1/2 starch, 1 vegetable, and 1/2 fruit.
Strawberry Salad with Poppy Seed Dressing
Experience a burst of freshness with our Strawberry Salad with Poppy Seed Dressing. Juicy strawberries, crisp greens, and a tangy-sweet poppy seed dressing come together in perfect harmony. This vibrant salad is ideal for a light, nutritious meal, bringing a touch of summer to your table any time of year.
Ingredients:
- 1/4 cup sugar
- 1/3 cup slivered almonds
- One bunch of romaine lettuce, shredded, yields approximately 8 cups.
- Slice one small onion thinly after halving it.
- 2 cups freshly halved strawberries
Dressing:
- 1/4 cup mayonnaise
- 2 tablespoons of sugar
- 1 tablespoon of sour cream
- 1 tablespoon (2% milk)
- 2-1/4 teaspoons cider vinegar
- 1 1/2 teaspoons poppy seeds
Instructions:
Place sugar in a small heavy skillet; cook and stir over medium-low heat until melted and caramel-colored, about 10 minutes. Stir in the almonds until coated. Spread on foil to cool.
Place the romaine, onion, and strawberries in a large bowl. Whisk together the dressing ingredients; toss with the salad. Crumble the candied almonds and scatter them over the salad. Serve immediately.
Nutrition Facts
3/4 cup: 110 calories, 6g fat (1g saturated fat), 1mg cholesterol, 33mg sodium, 13g carbohydrate (10g sugars, 2g fiber), 2g protein. Diabetic exchanges: 1 vegetable, 1 fat, and 1/2 starch.
Shrimp Avocado Salad
With our shrimp avocado salad, enjoy the refreshing blend of flavors. Succu We pair succulent shrimp with creamy avocado slices, serve them atop crisp mixed greens, and drizzle them with a zesty lemon vinaigrette. A perfect harmony of textures and tastes awaits, promising a light yet satisfying dining experience that captivates the senses with every bite.
Ingredients:
- 1 pound cooked shrimp, coarsely chopped, peeled, and deveined
- 2 plum tomatoes, seeded and chopped
- 2 green onions, chopped
- 1/4 cup finely chopped red onion
- 1 jalapeno pepper, seeded and minced
- 1 serrano pepper, seeded and minced
- 2 tablespoons minced fresh cilantro
- 2 tablespoons of lime juice
- 2 tablespoons of seasoned rice vinegar
- 2 tablespoons of olive oil
- 1 teaspoon adobo seasoning
- 3 medium-ripe avocados, peeled and cubed
- Bib lettuce leaves
- Lime wedges
Instructions:
- Combine all the initial seven ingredients in a spacious mixing bowl. Mix lime juice, vinegar, oil, and adobo seasoning; stir into the shrimp mixture. Refrigerate for about an hour, covered, to allow flavors to blend.
- To serve, gently stir in the avocados. Serve over lettuce or on lettuce leaves. Serve with lime wedges.
Nutrition Facts
3/4 cup avocado mixture: 252 calories, 16g fat (2g saturated fat), 115mg cholesterol, 523mg sodium, 11g carbohydrate (3g sugars, 5g fibre), 17g protein. Diabetic Exchanges: 3 fats, 2 lean meats, and 1/2 starch.
Classic Cobb Salad
Indulge in the classic Cobb Salad’s timeless flavors. Tender grilled chicken, crispy bacon, creamy avocado, and tangy blue cheese crumbles nestled on a bed of fresh greens, topped with hard-boiled eggs and ripe cherry tomatoes. This dish is a satisfying medley of ingredients that promises a burst of savory goodness in every bite.
Ingredients:
6 cups of torn iceberg lettuce
2 medium tomatoes, chopped
1 medium-ripe avocado, peeled and chopped
3/4 cup diced, fully cooked ham
2 large, hard-boiled eggs, chopped
3/4 cup diced cooked turkey
1-1/4 cups sliced fresh mushrooms
1/2 cup crumbled blue cheese
Choice of salad dressing
Optional: sliced ripe olives and lemon wedges
Instructions:
Place the lettuce on a platter or in a large serving bowl. Arrange the remaining ingredients in rows or sections as desired. Serve with a dressing of your choice; if desired, serve with sliced ripe olives and lemon wedges.
Nutrition Facts
1 serving: 260 calories, 15g fat (5g saturated fat), 148mg cholesterol, 586mg sodium, 10g carbohydrate (5g sugars, 4g fibre), 23g protein. Diabetic exchanges: 3 lean meats, 2 vegetables, and 2 fats.
Almond Chicken Salad
Savour the delightful blend of flavours in our almond chicken lad. A creamy dressing tosses tender chunks of grilled chicken, crunchy almonds, and crisp celery with a hint of tangy mustard. This salad offers a satisfying crunch and a medley of savoury tastes that make each bite a true pleasure.
Ingredients:
- 4 cups cubed cooked chicken
- 1-1/2 cups seedless green grapes, halved
- 1 cup chopped celery
- 3/4 cup sliced green onions
- 3 large, hard-boiled eggs, chopped
- 1/2 cup Miracle Whip
- 1/4 cup sour cream
- 1 tablespoon of prepared mustard
- 1 teaspoon salt
- 1/2 teaspoon pepper
- 1/4 teaspoon onion powder
- 1/4 teaspoon celery salt
- 1/8 teaspoon ground mustard
- 1/8 teaspoon paprika
- 1/2 cup slivered almonds, toasted
- Optional: 1 kiwifruit, peeled and sliced.
Instructions:
- In a big bowl, mix together the chicken, grapes, celery, onions, and eggs. In a separate bowl, whisk together the remaining nine ingredients until they are smooth and well combined..
- Pour over the chicken mixture and toss gently. Stir in the almonds and serve immediately, or refrigerate and add the almonds just before serving. Garnish with kiwi if desired.
Nutrition Facts
3/4 cup: 351 calories, 23g fat (5g saturated fat), 152mg cholesterol, 540mg sodium, 10g carbohydrate (7g sugars, 2g fibre), 25g protein.
Spinach and Berry Salad
Enjoy the vibrant flavours of our spinach and berry salad. A light balsamic vinaigrette drizzles over fresh baby spinach leaves, juicy strawberries, plump blueberries, and crunchy almonds. A delightful combination of sweet and savory notes brings a burst of freshness to every forkful.
Ingredients:
- 2 cups of fresh spinach leaves
- 1/2 cup sliced strawberries
- 1/2 cup of blueberries
- 1/4 cup crumbled goat cheese
- 1/4 cup chopped walnuts
- 2 tablespoons of balsamic vinegar
- 1 tablespoon of honey
- 2 tablespoons of olive oil
- To taste, add salt and pepper.
Instructions:
- In a large bowl, combine the spinach, strawberries, blueberries, goat cheese, and walnuts.
- In a small bowl, blend the balsamic vinegar, honey, olive oil, salt, and pepper together until they form a smooth dressing.
- Pour the dressing evenly over the salad and gently mix until everything is well coated.
- For a sweet and savory delight, serve immediately.
Greek Chicken Salad
Discover a delightful twist on classic flavours with our Greek Chicken Salad. This vibrant dish combines succulent grilled chicken, crisp vegetables, and tangy feta cheese, all tossed in a zesty lemon-oregano dressing. Perfect for a refreshing lunch or a light dinner, it brings a taste of the Mediterranean to your table.
Ingredients:
- 2 cups chopped romaine lettuce
- 1 cup diced grilled chicken breast
- 1/2 cup cherry tomatoes, halved
- 1/4 cup sliced red onion
- 1/4 cup sliced black olives
- 1/4 cup crumbled feta cheese
- 1/2 cucumber, sliced
- 2 tablespoons of olive oil
- 1 tablespoon of red wine vinegar
- 1 teaspoon dried oregano
- To taste, add salt and pepper.
Instructions:
- In a large bowl, combine the romaine lettuce, grilled chicken, cherry tomatoes, red onion, black olives, feta cheese, and cucumber.
- In a small bowl, whisk together the olive oil, red wine vinegar, oregano, salt, and pepper.
- Pour the dressing over the salad and gently toss everything together to combine.
- For a fresh and satisfying meal, serve immediately.
Chickpea and Avocado Salad
Experience a burst of fresh flavours with our chickpea and avocado salad. This nutritious blend features creamy avocado, protein-packed chickpeas, and crisp vegetables, all enhanced by a tangy lime dressing. Ideal for a wholesome lunch or a light dinner, it’s a delicious way to nourish your body.
Ingredients:
- 1 can chickpeas, rinsed and drained
- 1 ripe avocado, diced
- 1/2 red onion, finely chopped
- 1/4 cup chopped parsley
- One lemon’s juice
- 2 tablespoons of tahini
- 1 tablespoon of olive oil
- To taste, add salt and pepper.
Instructions:
- In a medium bowl, combine the chickpeas, avocado, red onion, and parsley.
- In a small bowl, mix the lemon juice, tahini, olive oil, salt, and pepper together with a whisk until well combined.
- Drizzle the dressing over the salad and thoroughly mix to ensure all the ingredients are evenly coated.
- Serve immediately or refrigerate for later enjoyment.
Conclusion
Incorporating these salads into your diet can help you achieve your weight-loss goals without sacrificing flavour or satisfaction. Nutrient-dense ingredients in each recipe provide essential vitamins, minerals, and healthy fats, keeping you energized and full throughout the day. Enjoy these salads as part of a balanced diet and discover how delicious healthy eating can be!