Tasty and Low-Calorie Salad Recipes

Often when the weather starts getting warmer, salads increase in popularity. This is most likely due to the fact they’re light, healthy and an easy meal for lunch and dinner – ready in a matter of minutes.

You can spice up a salad however you like and include any of your favourite things – the varieties are endless. Salad just hits differently in spring and summer when the weather is warmer and fresh summer fruit and veg ingredients are ripe, which is enough to inspire you to eat healthier at home and improve your diet.

If you are looking for some tasty yet low-calorie salad inspiration this spring-summer, then enjoy the low-calorie salad recipes listed below – and do remember, any ingredients that you do not like, feel free to leave out or substitute for something else.



It is easy to overload a salad with unnecessary calories. Restaurants, in particular, tend to overload a salad with calorific extras such as dressings, sauces, and carbs such as cheese or tortilla chips. Any extra added ingredients like these are usually where you might get caught out, becoming oblivious to the number of calories you are actually consuming.

Sometimes ordering a salad in a restaurant gives you a false sense that you have opted for a healthy option. In actual fact, just because you have ordered a salad doesn’t mean you are being ‘good’ and have ordered a low-calorie option. You could have just ordered that burger you were eyeing up that you really wanted – shockingly the calories probably won’t add up to be that different.


Chicken, Asparagus and Spinach Salad

This is a fresh, light and healthy salad to kick off with, coming in at 267 calories per serving. For this salad recipe you will need:

  • A large handful of baby spinach
  • Fresh asparagus cut into 1-inch pieces
  • 3 cups of cooked shredded chicken
  • ¼ cup toasted sliced almonds
  • 2 tablespoons toasted sesame seeds
  • 2 cups of fresh strawberries

To make a dressing:

  • ¼ cup poppy seed salad dressing
  • 1 tablespoon honey
  • 1 tablespoon orange juice
  • 1 tablespoon orange zest
  • ½ teaspoon mustard

Microwave the asparagus in a bowl with 2 tablespoons of water, until crisp and tender. Then, Toast the sesame seeds and almonds in a pan over low to medium heat and slice the strawberries.

Whisk together the dressing ingredients – orange juice and zest, honey and mustard until combined. Finally, assemble the salad in a bowl combining spinach, chicken, strawberries, almonds, sesame seeds and asparagus, and pour the dressing across the top and toss if you wish.


Zesty Steak Salad

This recipe serves one and has 218 calories per serving, 8 grams fat and 26g protein, for it you will need:

  • 1 pound beef steak, cut into strips
  • 1 medium onion
  • 1 medium green pepper
  • 6 cups shredded lettuce
  • 6 to 9 cherry tomatoes, halved
  • ⅓ Worcestershire sauce

Coat the steak with Worcestershire sauce and cover and leave in the fridge. Then, Saute the onion and green pepper in a pan with butter until tender, this should take about 3-4 minutes. Then add the steak and fry until the meat is no longer pink. Finally, lay the lettuce in a bowl and spoon over the meat and vegetables and garnish with the tomato halves.

Easy Asian Salad

Give your salad an Asian spin with this easy to do recipe. Which comes in at 267 calories per serving.
For this easy to do recipe you will need:

  • 1 package of ramen noodles
  • 1 roast chicken shredded
  • 16 oz coleslaw
  • ¼ cup toasted sliced almonds
  • 6 spring onions, chopped finely
  • 1 cup reduced-fat Asian toasted sesame dressing

Cook the noodles according to the instructions on the packet and put them into a bowl. Add chicken, coleslaw and spring onions and mix together. Drizzle with the sesame dressing and enjoy!


Prawn Spinach Salad

If fish takes your fancy, incorporate prawns into your salad as your source of protein. This recipe is a moderate 201 calories a serving and for it, you will need:

  • 1 pound of uncooked prawns
  • 6oz baby spinach
  • 3 garlic cloves
  • 2 tablespoons butter
  • A handful of chopped fresh parsley
  • 1 lemon
  • ¼ cup toasted sliced almonds
  • A pinch of salt
  • 1 lemon
  • Grated parmesan cheese, (optional)

Heat butter in a large skillet over medium heat and add the garlic and prawns and cook until the prawns have turned pink, this should take 3-4 minutes. Stir in the parsley and remove from the heat. Place spinach and tomatoes in a dish and top with the contents of the pan. Squeeze lemon juice over the salad and sprinkle with salt and pepper. Add almonds and parmesan cheese if you like.

Check out some more salad recipes here.

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