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30 Salad Recipes for Weight Loss

Mix up your lettuce routine with these savory, sweet, and wrap-inspired salad recipes!
30 Salad Recipes for Weight Loss

Whether you are looking for a savory, sweet or even vegan-style salad, we’ve compiled a list of mouth-watering salad recipes that will complement a wide variety of palates. These are not your typical crouton/cherry tomato/Caesar side salads. Jazz up your diet with these colorful, nutrient-packed combinations and speed up that goal to lose 10 pounds—just in time for beach season!



Wild Rice Salad

Serves: 6
Nutrition: 307 calories, 6.1 g fat (1.2 g saturated fat), 11 mg sodium, 55.2 g carbs, 5.4 g fiber, 11.2 g sugar, 10.3 g protein (calculated with 4 cups of arugula and 1 teaspoon of fresh parsley)

Wild rice, red onions, cashews, and arugula are the key players in this antioxidant-rich salad. This savory entree is sprinkled with fresh parsley and can even be topped with agave or honey for a little extra sweet kick. Unlike most rice dishes, though, this dish only costs 11 milligrams of your daily intake of sodium—much better than the highest sodium restaurant meals! The cashews interspersed throughout the plethora of veggies and mango adds a nice crunch to the forkful.

Get the recipe from Pinch of Yum.


Grilled Lamb Salad Bowl

Serves: 6
Nutrition: 474 calories, 29g fat (6.8 g saturated fat), 953 mg sodium, 8.5 g carbs, 4.0 g fiber, 2.7 g sugar, 45.6 g protein (calculated for 6 servings with 2 pounds of lamb and spinach)

Already had chicken twice this week? Same. Well, have no fear, because lamb is here! This lean, tender meat tastes phenomenal in gyros, so it’s time it gets introduced to the classic spinach salad. Providing an excellent source of B12, the vitamin responsible for giving you energy to power through that eight-hour workday, this red meat selection is hard to match. This luscious salad also packs a significant amount of the mineral zinc, which can help reduce stress levels and as a result, eat less. It has more sodium than you would expect for a salad, though—so go easy on any other salty foods.

Get the recipe from Real Food by Dad.


Hearty Detox Salad

Serves: 4
Nutrition: 382 calories, 16.1 g fat (2.1 g saturated fat), 391 mg sodium, 50 g carbs, 10.1 g fiber, 3.7 g sugar, 12.3 g protein

Now that is one plump portobello mushroom. The kale truly adds a vibrant flair to this nutrient-dense salad. Bearing 10 grams of fiber, this dish will help keep your body cleansed of those dirty toxins that slip into our food every now and then. If you are looking for a drink that also acts as a detoxifying agent to pair with this dish, check out Eat This’s rankings of the 22 best detox teas. With one of these many teas and this salad, there is no stopping you and your quest to rid toxic invaders that may be hiding out in your liver, causing you to bloat.

Get the recipe from Blissful Basil.


French Bean Salad

Serves: 4
Nutrition: 400 calories, 18.1 g fat (3.3 g saturated fat), 256 mg sodium, 44.3 g carbs, 11 g fiber, 5.3 g sugar, 19.3 g protein (calculated 4 servings and with 1/4 cup of olives)

Crisp and chock full of protein, this salad is one you will want to feast on at lunchtime to curb those naggy afternoon hunger pains. Studies have proven that eating a midday meal high in protein (and in the morning) prevents you from overeating in the evening. Thanks to the eggs and beans, this salad offers nearly 20 grams of protein so you can quiet those hunger pangs.

Get the recipe from Well Plated.


Elevate-Your-Senses Power Bowl

Serves: 2
Nutrition: 579 calories, 18.7 g fat (5.6 g saturated fat), 154 mg sodium, 90.3 g carb, 19.0 g protein, 8.6 g sugar, 15.9 g fiber (calculated with 4 cups of kale, 1/2 avocado, 1/2 tablespoon of coconut oil and without dressing)

One fun way to integrate more scrumptious root veggies into your diet is to spiralize them. Ditch the heavy complex carbs like those found in noodles and bread and sub them for a vegetable you may otherwise not grab for. Challenge yourself! This trendy blogger successfully performed this spiralized noodle technique with a generous serving of beets. Not only do beets house a great deal of powerful cancer-fighting phytonutrients, they also fend off inflammation through a nutrient called betaine. The quinoa is also a pivotal component in this dish, adding some extra protein with its nine essential amino acids— the only plant-based grain that does this! If you are a quinoa fan, it may interest you to check out some other kinds of quinoa bowls.

Get the recipe from Blissful Basil.



Mango Chipotle Chicken Salad

Serves: 6
Nutrition: 565 calories, 14.5 g fat (1.8 g saturated fat), 511 mg sodium, 76 g carbs, 14.1 g fiber, 26 g sugar, 34.2 g protein, (calculated 6 servings, with 3 chicken breasts and 2 ounces of fresco queso)

Mmm, mango! It’s a healthful way to sweeten up any dish—and reportedly keeps you from contracting the flu! Just one serving of this salad provides 131% of your daily vitamin C. But that’s not all the vitamin C in a mango does for you. It also, remarkably, aides in lowering LDL levels, i.e. the bad cholesterol that clogs your precious arteries. Also, did you notice the impressive amount of protein that comes predominantly from the chicken? For other ways to incorporate chicken into your meals, don’t miss our healthy chicken recipes.

Get the recipe from Creme De La Crumb.


The Summer Glow Salad

Serves: 2
Nutrition: 440.5 calories, 32.4 g fat (5.25 g saturated fat), 314.5 mg sodium, 31.4 g carbs, 11 g fiber, 12.45 g sugar, 12 g protein (calculated with 1/3 avocado and 1/4 teaspoon of sea salt)

Organic strawberries, blueberries and blackberries make this salad an antioxidant mecca! But there is another mvp embedded in this abyss of berries and spinach: hemp seeds. These little guys are easy to miss, being so small and scattered. However, these seeds should not go unannounced. They are comprised of a plethora of omega-3 fatty acids, which boost satiety levels, and more importantly, help you drop those unwanted pounds. Sounds like this summer salad would be ideal to have all year long.

Get the recipe from VeguKate.


Roasted Pumpkin Quinoa Salad

Serves: 4
Nutrition: 483 calories, 13.3 g fat (4.7 g saturated fat), 42 mg sodium, 78.4 g carbs, 15.0 g fiber, 8.3 g sugar, 17.8 g protein (calculated with 4 cups of pumpkin, 4 cups of spinach, 1 tablespoon of coconut oil, ¼ cup of pumpkin seeds and without dressing)

“Gimme an A!” Why? Because this salad is stacked with vitamin A, due to the lovely orange fruit that sits atop the bed of fresh greens. Fun fact: The orange pigment in a fruit or veggie indicates that the food item has high levels of beta-carotene, which is essential for immune system function and even vision. With only 8.3 grams of sugar, this salad is safe for avoiding that unsightly pooch in your lower belly! For more powerful foods, don’t miss these foods to keep you looking young!

Get the recipe from Tales of a Kitchen.


Kale and Delicata Squash Salad

Serves: 4
Nutrition: 265 calories, 14.7 g fat (2.3 g saturated fat), 57 mg sodium, 30.5 carbs, 3.9 g fiber, 10.1 g sugar, 7.2 g protein

What an array of colors! This blogger really knows how to dress a kale salad. Delicata squash and pomegranate seeds give this dish a bright, sunset-like hue, and this dish is another wonderful way to get your fix of beta-carotene. Meanwhile, the pomegranate has some powerful properties worth mentioning, too. Not only does it have plentiful antioxidants, it also helps fight against Alzheimer’s disease. A polyphenol called punicalagin is the anti-inflammatory agent in the fruit that vanquishes traces of plaque that accumulates in the brain cells. Pretty impressive!

Get the recipe from Oh My Veggies.


Autumn Glow Salad

Serves: 4
Nutrition: 374 calories, 17.8 g fat (2.2 g saturated fat), 186 mg sodium, 52 g carb, 9 g fiber, 18.6 g sugar, 9.5 g protein (calculated 4 servings and with 4 cups of butternut squash)

The most notable sweet aspect of this salad is the orange tahini dressing. The single tablespoon of maple syrup that’s mixed into this creamy, yet calorically light dressing, makes this salad stand out from the rest of its sweet opponents. Maple actually contains high levels of two minerals that are vital for muscle recovery—manganese and zinc—which will enable you to blast off that belly fat at your next workout.

Get the recipe from VeguKate.



Tempeh Tuna Salad

Serves: 2
Nutrition: 269 calories, 16.2 g fat (2.7 g saturated fat), 131 mg sodium, 14.2 g carbs, 0.9g sugar, 1.3 g fiber, 20.7 protein (calculated 2 servings)

If you used to eat fish and are now full swing in the vegan diet, My Darling Vegan has got the solution for you: Tempeh Tuna Salad. This light delicacy has all of the flavorful elements you would expect in a real tuna salad, except no fish were harmed in the making of this salad. The tempeh is the head honcho in this dish, supplying the meal with an astounding 20.7 grams of protein.

Get the recipe from My Darling Vegan.


Purple Potato and Quinoa Salad

Serves: 4
Nutrition: 578 calories, 19.8 g fat (3.4 g saturated fat), 346 mg sodium, 89.2 g carbs, 15.0 g fiber, 10.5 g sugar, 17.9 g protein (calculated 4 servings with Shiitake mushrooms, 5 cups of kale and Russet potatoes)

Purple potatoes, oh my. This seems to be a new phenomenon. A special phytonutrient called anthocyanin gives the potato its purple pigment. This gem of a root vegetable contains four times the amount of antioxidants a Russet potato would contain. What’s better is that this salad fulfills nearly 40% of your daily iron needs. Dig into this colorful masterpiece for a surplus of energy.

Get the recipe from Kathy Patalsky.


Vegan Cobb Salad

Serves: 4
Nutrition: 584 calories, 14.6 g fat (2.3 g saturated fat), 496 mg sodium, 74.1 g carbs, 16.2 fiber, 4.1 g sugar, 42.6 g protein (calculated with 4 cups of spinach and 4 tablespoons of nutritional yeast)

Just look at that protein intake! What ingredient is responsible for this colossal number? A lovely inactive form of yeast known as nutritional yeast (or “nooch“). We get it, the name is not all that appealing but do not let it deter you from sprinkling it onto your salads. Vegans have trouble getting enough of a mineral called B12, an energy powerhouse that is predominantly found in animals and their bi-products. What’s shocking is that just 2 tablespoons of nutritional yeast provide 130 percent of your daily need of B12.

Get the recipe from One Ingredient Chef.


Tomato Basil Abundance Salad

Serves: 2
Nutrition: 582 calories, 26.7 g fat (3.8 g saturated fat), 42 mg sodium, 67.3 g carbs, 9.6 grams sugar, 26.7 g fiber, 25.2 g protein

Not only does this salad have aesthetic qualities, it also packs a significant punch of iron—specifically, half of your daily needs! The light yet juicy explosion you receive from each bite of these farm-fresh heirloom tomatoes makes this meal both refreshing and tasteful. Sounds like the perfect meal to have on a hot, 95 degree-stricken day in the midst of summer.

Get the recipe from VeguKate.


Got-To Salad

Serves: Yields 1 large bowl
Nutrition: 531 calories, 30.0 g fat (4.8 g saturated fat), 22.5 g sugar, 16.7 g protein, 376 mg sodium, 58.8 g carbs, 18.9 g fiber (calculated with 1/3 avocado, 1/4 cup hummus, 2 teaspoons of tahini and 1 teaspoon of maple syrup)

This salad brings savory and sweet together to breed the perfect flavor combination. The addition of hummus to a flourishing, sweet potato-enhanced garden makes you question whether this could really be diet meal. Pair this dish with a cup of iced green tea to keep those metabolic functions roaring at full speed.

Get the recipe from Kathy Patalsky.



Winter Fruit and Shrimp Salad

Serves: 4
Nutrition: 245 calories, 7.4 g fat (3.9 g saturated fat), 258 mg sodium, 25.7 carbs, 16.6 g fiber, 16.9 g sugar, 21.7 g protein (calculated without dressing)

Maybe you’re not up for eliminating all meat from your diet—and that’s A-OK because members of the fish family reap a significant amount of protein with minimal to no fat. This salad, in particular, has a lot to offer with regard to the myriad of fruit that is dispersed all throughout the shrimp. What’s surprising is that it’s loaded in riboflavin, a B vitamin that that is a main player in energy metabolism. More energy + working out = rapid weight loss. Add that equation into your daily grind to see those pounds fall off ASAP.

Get the recipe from The Creative Bite.


Ahi Tuna Poke and Mango Salad

Serves: 2
Nutrition: 391 calories, 21.9g fat (3.4 g saturated fat), 1,281 mg sodium, 33.5 g carbs, 20.6 g sugar, 17.6 g protein (calculated 2 servings with 1 tablespoon of olive oil and 1/3 avocado)

Perhaps Ahi tuna is not something you would normally grab off the ice in a supermarket, but maybe this salad will encourage you to start doing just that. This fish is extraordinarily low in fat! The good-for-you fats from this dish are from avocado and olive oil, two healthy fats that should be built into your diet.

Get the recipe from Foodie Crush.


Salmon Salad Veggie Power Bowl

Serves: 2
Nutrition: 252 calories, 19.2 g fat (3.4 g saturated), 126 mg sodium, 7.4 g carbs, 3.7 g fiber, 2.5 g sugar, 15.2 g protein (calculated with spinach, 10 g of parmesan cheese, balsamic vinegar, and olive oil)

When you hear about salmon, two things should pop into mind: dark pink and wild caught. These are essential characteristics to consider because the last you thing you want is a defunct slab of pale pink, mushy fish. Instead, you want to reap all of the nutrients a wild caught piece of salmon has to offer, like omega-3 fatty acids (without sky-high omega-6’s).

Get the recipe from Cotter Crunch.


Mango Shrimp Salad

Serves: 2
Nutrition: 340 calories, 3.3 g fat, (0 g saturated fat), 230 mg sodium, 46.9 g carb, 6.2 g fiber, 31.4 g sugar, 35 g protein (calculated 2 servings)

Mango seems to be a popular fruit in this list of delicious, weight loss-promoting salads. And it rightfully should be! What most may not know about mangoes is that they have alkalizing properties that help your body reach a balanced pH. In other words, the tartaric and malic acids found in a mango helps reduce the acidity in your body, making it more tolerable for you to enjoy high acidic fruits like oranges. For more information on how to neutralize your body’s pH, find out more about the Alkaline Diet.

Get the recipe from Diethood.


Brussels Sprout Salmon Salad

Serves: 4
Nutrition: 481 calories, 27.4 g fat (3.5 g saturated fat), 703 mg sodium, 34.1 g carbs, 6.6 grams fiber, 11.2 g sugar, 30.1 g protein

For generations, Brussel sprouts have had an undeserved, bad reputation. Not only are these babies incredibly low in calories—about 38 calories per cup—they also dispense 124% of your daily vitamin C needs. Opt for this salad three days a week and you will lose 10 pounds in no time.

Get the recipe from Kim’s Cravings.



Chicken Waldorf Salad

Serves: 4
Nutrition: 248 calories, 7.5 g fat (0 g saturated fat), 14.36 g carbs, 8.6 g sugar, 2.3 g fiber, 32.7 g protein (calculated with 2% plain greek yogurt, ½ cup of pistachios with shells and 1 teaspoon of salt and black pepper)

Who wouldn’t love to unveil a tasty chicken Waldorf sandwich in their picnic basket? But if you are trying to lose weight, this may not be the most feasible meal. Well, thanks to this blogger, your dream can now be a reality. This chicken salad has eliminated all sources of bread and instead sprawls across a canopy of leafy lettuce. Greek yogurt swaps for mayo so you can eliminate all of that icky saturated fat from your meal and only indulge in clean goodness.

Get the recipe from Recipe Runner.


BBQ Chicken Salad

Serves: 4
Nutrition: 396 calories, 9.8 g fat (0 g saturated fat), 725 mg sodium, 49.8 g carbs, 9.2 g fiber, 11.3 g sugar, 27.8g protein (calculated without tortilla chips)

Attention all Panera Bread Chicken BBQ Salad lovers, your saving grace is here; you can imitate this recipe at home for fewer calories. Score! And for those who just love to sink their teeth into a warm scrumptious barbecue sandwich, this is also the salad for you. Keep this salad low in carbs by skipping the tortilla strips and/or chips.

Get the recipe from Well Plated.


Steak Fajita Salad

Serves: 6
Nutrition: 584 calories, 43.6 g fat (11.2 g saturated fat), 152 mg sodium, 16.7 g carbs, 4.8 g fiber, 4.6 g sugars, 34.3 g protein (calculated with 1.5 pounds of flank steak)

Everything is good to enjoy in moderation, yes? Well, lucky for you, the rumors you have heard about red meat being a sin have been vanquished because red meat can actually aid you in your journey to a slimmer bod. Grass-fed meat, that is. This kind of red meat contains significantly less calories than its grain-fed counterpart. It also holds a greater amount of those lovely inflammatory-reducing agents we call omega-3 fatty acids. Red meat does not sound so scary after all. Check out what which other “bad” foods are now good!

Get the recipe from Damn Delicous.


The Chicken Gyro Salad

Serves: 4
Nutrition: 432 calories, 24.1 g fat (4.9 g saturated fat), 734 mg sodium, 28 g carbs, 2.5 g fiber, 10g sugars, 24.6g protein (calculated with 2 ounces of feta cheese)

The Greeks sure know how to make a mean sandwich. Unfortunately, that pita can cost a bit too many unrefined carbs for just one meal. This salad is the perfect compromise! Enjoy the refreshing tzatziki sauce, the crumbles of feta and succulent warm chicken for only 28 grams of carbs. Not too shabby.

Get the recipe from Creme De La Crumb.


BLT Salad

Serves: 4
Nutrition: 464 calories, 27.2 g fat (4.9 g saturated fat), 449 mg sodium, 12.3 g carbs, 5.8 g fiber, 4.4 g sugar, 42.5 g protein (calculated with turkey bacon and without dressing)

Ah, the salad gods have spoken. The classic BLT can now be consumed in the form of a salad and will only result in a 12.3 gram-carb deficit. Make sure to switch out pork bacon for turkey bacon to keep those fat levels low. The main source of fat that comes from this salad is from the vitamin E-packed avocado.

Get the recipe from The Creative Bite.



Celery Salad with Turmeric Vinaigrette

Serves: 4
Nutrition: 286 calories, 25.9g fat (3.9 g saturated fat), 336 mg sodium, 14.3 g carbs, 7.5 g sugar, 4.5 g fiber, 2.4 g protein (calculated 4 servings)

This light salad is the perfect low-calorie summertime meal—and it only takes 12 minutes to make, start to finish! Not to mention it has a killer vinaigrette. Turmeric has been trending as an inflammatory butt-kicking agent used to treat degenerative diseases such as arthritis and Alzheimer’s. But what many might not know is that when black pepper is paired with turmeric, it enhances the speed at which the curcumin (the anti-inflammatory agent in turmeric) is absorbed in the body. So, drizzle away to get rid of those achy muscles and joints!

Get the recipe from With Food + Love.


Roasted Beet and Goat Cheese Salad

Serves: 4
Nutrition: 282 calories, 18.1 g fat (5.3 g saturated fat), 339 mg sodium, 23.9 g carbs, 5.3 g fiber, 17.9 g sugar, 9.7 g protein (calculated four servings)

Nothing helps you lose weight while feeling energized better than a beet. It just one of the many superfoods that act as a great topping to really any salad. At only 282 calories, this salad may be best enjoyed as a side. Studies say that if you are aiming to consume 1,500 calories a day, lunch should clock in somewhere between 325 and 400 calories for optimal weight loss. Add an apple to fill the remaining calories and receive some extra nutrition!

Get the recipe from Recipe Runner.


Roasted Grape and Arugula Salad

Serves: 4
Nutrition: 524 calories, 16.3 g fat (2.5 g saturated fat), 19 mg sodium, 86.9 g carbs, 4.6 g fiber, 8.3 g sugar, 9.4 g protein

Here’s a classy yet low maintenance salad to toss together for a daytime or an evening meal. And don’t let the higher carb content scare you; plant-based carbohydrates should constitute 45-65 percent of your diet. Just make sure to watch your carb intake at your remaining meals, but you won’t have to fret about that because this salad will give you the energy to power through some miles or spend extra time in the gym.

Get the recipe from Blissful Basil.


Arugula and Tofu Salad

Serves: 6
Nutrition: 307 calories, 6.1 g fat (1.2 g saturated fat), 11 mg sodium, 55.2 g carbs, 5.4 g fiber, 11.2 g sugar, 10.3 g protein (calculated with 4 cups of arugula and 1 teaspoon of fresh parsley)

Arugula with a bite, complemented with soft, sweet tofu makes this salad irresistible in both texture and flavor. Not to mention, arugula has some pretty incredible health benefits, specifically in its phytochemicals. These compounds actually inhibit cancer-cell growth and are notorious for fighting against prostate and ovarian cancers. Make this salad a weekly meal in your menu.

Get the recipe from Heart Beet Kitchen.


Vitality Superfood Salad

Serves: 4
Nutrition: 324 calories, 19g fat (2.8 g saturated fat), 367 mg sodium, 18.0 g carbs, 4.9 g fiber, 4.2 g sugar, 16.6 g protein

We’ve saved the best for last! This salad is stocked with superfoods like almonds quinoa, kale, blueberries and even chia seeds. The radishes also give this colorful salad a spicy hint. The best part? It only costs you 18 grams of carbs. Not bad for all of the nutrition that is stored in here!

Get the recipe from Nutritionist in the Kitch.

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