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  6. 24 400-Calorie Spring Salads for Weight Loss

24 400-Calorie Spring Salads for Weight Loss

A portrait of Alex Loh
Alex Loh Reviewed by Dietitian Jessica Ball, M.S., RD April 27, 2021
Reviewed by Dietitian Jessica Ball, M.S., RD
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Lentil Salad with Feta, Tomatoes, Cucumbers & Olives
Credit: Jennifer Causey

Enjoy a fresh main or side dish with these spring salad recipes. These recipes are packed with seasonal vegetables to create a flavorful dish that's full of fiber and clocks in at 400 calories or less per serving. Recipes like Snap Pea Salad with Lemon and Feta and Lentil Salad with Feta, Tomatoes, Cucumbers & Olives are healthy, delicious and can help you meet your goals.

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Spinach & Strawberry Salad with Poppy Seed Dressing

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Homemade poppy seed dressing pairs beautifully with tender spinach, crunchy almonds and juicy berries for a fantastically refreshing and easy spring salad. To make ahead, whisk dressing, combine salad ingredients and store separately. Toss the salad with the dressing just before serving. To make it a complete meal, top with grilled chicken or shrimp.

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Asian Tofu & Edamame Salad

<p>Craving crunch? Bite into this salad loaded with crisp red cabbage, edamame, bamboo shoots, and chow mein noodles. This salad is slightly sweetened with baked tofu, mandarin oranges, and Asian sesame vinaigrette.</p>
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Craving crunch? Bite into this salad loaded with crisp red cabbage, edamame, bamboo shoots, and chow mein noodles. This salad is slightly sweetened with baked tofu, mandarin oranges, and Asian sesame vinaigrette.

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Cucumber & Avocado Salad

a white platter with cucumbers and avocados
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This healthy cucumber-avocado salad takes just five minutes to prep. Lime juice and fresh herbs boost the bright flavors in this crunchy and creamy salad that's a perfect side dish for grilled chicken, fish or steak. This recipe calls for an English cucumber, which doesn't have to be peeled, but regular cucumbers work well too--just peel them before slicing.

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Lentil Salad with Feta, Tomatoes, Cucumbers & Olives

Lentil Salad with Feta, Tomatoes, Cucumbers & Olives
Credit: Jennifer Causey
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This Mediterranean lentil salad, with chopped veggies, feta cheese and a light dressing, is perfect to have on hand for a quick lunch.

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Warm Cabbage Salad with Bacon

Warm Cabbage Salad with Bacon
Credit: Jacob Fox
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This warm cabbage salad bursts with flavor from a tangy Dijon vinaigrette and crispy bacon.

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Snap Pea Salad with Lemon and Feta

<p>Fresh greens, lemony vinaigrette, briny feta, and crisp radishes and pea pods all come together in this side salad that you'll want at every meal. We love Meyer lemons in this salad, but any variety will do.</p>
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Fresh greens, lemony vinaigrette, briny feta, and crisp radishes and pea pods all come together in this side salad that you'll want at every meal. We love Meyer lemons in this salad, but any variety will do.

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Spinach Salad with Morels, Bacon & Blue Cheese

<p>In this hearty spinach salad recipe, asparagus and potatoes star next to bold morel mushrooms, bacon and blue cheese. Mature spinach works best here--it'll hold up better than baby spinach when tossed with warm vegetables and a sharp, mustardy vinaigrette.</p>
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In this hearty spinach salad recipe, asparagus and potatoes star next to bold morel mushrooms, bacon and blue cheese. Mature spinach works best here--it'll hold up better than baby spinach when tossed with warm vegetables and a sharp, mustardy vinaigrette.

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Tofu & Watercress Salad with Mango & Avocado

Tofu & Watercress Salad with Mango & Avocado
Credit: Eva Kolenko
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This tofu-topped watercress salad is a fresh, plant-based meal perfect for when you want something hearty but are looking to cut down on the meat. The mango and avocado add tangy flavor and creamy texture to bring the salad together.

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Bean Salad with Charred Lemons

<p>Creamy avocado, salty feta cheese and sweet-bitter caramelized lemon slices make this vegetarian bean salad recipe a standout. Using different colors, sizes and shapes of beans makes this salad extra special. But any bean that interests you, even canned, will work.</p>
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Creamy avocado, salty feta cheese and sweet-bitter caramelized lemon slices make this vegetarian bean salad recipe a standout. Using different colors, sizes and shapes of beans makes this salad extra special. But any bean that interests you, even canned, will work.

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Shaved Artichoke Salad with Shrimp

<p>Venice was built on saltwater marshes in the 6th century, and many local crops like the city's Sant'Erasmo artichokes, have a delicate taste of the sea. For this healthy salad artichokes are sliced thin--a great use for a mandolin if you have one--and served raw. When paired with the sweet-salty shrimp the combo evokes the flavors of the lagoon. For tender and tasty results, buy the smallest, freshest artichokes you can find.</p>
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Venice was built on saltwater marshes in the 6th century, and many local crops like the city's Sant'Erasmo artichokes, have a delicate taste of the sea. For this healthy salad artichokes are sliced thin--a great use for a mandolin if you have one--and served raw. When paired with the sweet-salty shrimp the combo evokes the flavors of the lagoon. For tender and tasty results, buy the smallest, freshest artichokes you can find.

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Chopped Salad with Cornbread Croutons

<p>At Handsome Hog, his restaurant in St. Paul, Minnesota, Justin Sutherland offers this chopped salad topped with any barbecued meat on the menu. The chef recommends brisket--it takes this already Southern-inspired salad a step further.</p>
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At Handsome Hog, his restaurant in St. Paul, Minnesota, Justin Sutherland offers this chopped salad topped with any barbecued meat on the menu. The chef recommends brisket--it takes this already Southern-inspired salad a step further.

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Spinach Fennel Salad

<p>You wouldn't know to look at it, but fennel is in the carrot family! Its licorice-like flavor takes this simple spinach salad to new heights.</p>
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You wouldn't know to look at it, but fennel is in the carrot family! Its licorice-like flavor takes this simple spinach salad to new heights.

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Fattoush Salad

<p>Red cabbage gives this fattoush salad extra crunch. Recipe adapted from New Arrival Supper Club chef Maysaa Kanjo.</p>
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Red cabbage gives this fattoush salad extra crunch. Recipe adapted from New Arrival Supper Club chef Maysaa Kanjo.

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Chicken-Broccoli Salad with Buttermilk Dressing

<p>Packaged broccoli slaw shortcuts the prep for this honey-mustard chicken salad. Dried cherries add a pop of color and tart-sweetness.</p>
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Packaged broccoli slaw shortcuts the prep for this honey-mustard chicken salad. Dried cherries add a pop of color and tart-sweetness.

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Vegan Kale Caesar Salad with Tofu Croutons

<p>Swapping tofu for the bread in these meal-prep Caesar salad bowls bumps up the satiety factor with 18 grams of protein. These crispy tofu croutons originally appeared in Lauren Grant's recipe for Diabetic Living magazine (see Associated Recipes). Lacinato kale, also known as dinosaur kale or Tuscan kale, has flat, dark green-blue leaves--and its tenderness makes it perfect for eating raw, like in this salad.</p>
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Swapping tofu for the bread in these meal-prep Caesar salad bowls bumps up the satiety factor with 18 grams of protein. These crispy tofu croutons originally appeared in Lauren Grant's recipe for Diabetic Living magazine (see Associated Recipes). Lacinato kale, also known as dinosaur kale or Tuscan kale, has flat, dark green-blue leaves--and its tenderness makes it perfect for eating raw, like in this salad.

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Sichuan Fava Bean, Pea Sprout & Radish Salad

<p>This fresh and spicy salad features fava beans, which besides adding heft to this radish salad are a main ingredient in the iconic chili bean paste of Sichuan province. Look for frozen favas with Hispanic foods or in the freezer section in your supermarket. If you want an even more substantial salad, just double the sauce and add cooked sweet potato glass noodles.</p>
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This fresh and spicy salad features fava beans, which besides adding heft to this radish salad are a main ingredient in the iconic chili bean paste of Sichuan province. Look for frozen favas with Hispanic foods or in the freezer section in your supermarket. If you want an even more substantial salad, just double the sauce and add cooked sweet potato glass noodles.

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Chicken, Kiwi and Avocado Salad

<p>This light lunch salad is full of flavor and texture. Sweet kiwi, creamy avocado and spicy radishes combine with grilled chicken in a lime and basil flavored dressing.</p>
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This light lunch salad is full of flavor and texture. Sweet kiwi, creamy avocado and spicy radishes combine with grilled chicken in a lime and basil flavored dressing.

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Spinach & Dill Pasta Salad

<p>Edamame gives this veggie-packed vegan pasta salad a bit of feel-full protein. Serve topped with extra freshly ground pepper, if desired.</p>
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Edamame gives this veggie-packed vegan pasta salad a bit of feel-full protein. Serve topped with extra freshly ground pepper, if desired.

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Orange-Sesame Shrimp Salad

<p>In this healthy Asian-inspired shrimp salad recipe, two types of greens--romaine lettuce and red cabbage--pair beautifully with the avocado and shrimp. Use extra dressing for another salad or as a sauce for baked fish.</p>
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In this healthy Asian-inspired shrimp salad recipe, two types of greens--romaine lettuce and red cabbage--pair beautifully with the avocado and shrimp. Use extra dressing for another salad or as a sauce for baked fish.

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Kale Salad with Spiced Tofu & Chickpeas

<p>To top this zesty raw kale salad recipe, we toss diced tofu and chickpeas with a flavorful Moroccan-inspired spice mixture before roasting. The hot oven turns the outside of the tofu crisp and the inside pleasantly chewy.</p>
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To top this zesty raw kale salad recipe, we toss diced tofu and chickpeas with a flavorful Moroccan-inspired spice mixture before roasting. The hot oven turns the outside of the tofu crisp and the inside pleasantly chewy.

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Spinach-Strawberry Salad with Feta & Walnuts

a bowl of salad
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Sweet strawberries, salty feta and crunchy walnuts jazz up a simple spinach salad. The balsamic vinaigrette is incredibly easy; fresh shallots add more zip than you'll find in any commercial dressing.

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Mediterranean Lentil & Kale Salad

<p>The kale and lentils in this Mediterranean-inspired salad recipe are combined with sweet red peppers and a bold garlic and dried tomato vinaigrette. To cut down on prep time, we use refrigerated steamed lentils, but offer instructions on preparing your own.</p>
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The kale and lentils in this Mediterranean-inspired salad recipe are combined with sweet red peppers and a bold garlic and dried tomato vinaigrette. To cut down on prep time, we use refrigerated steamed lentils, but offer instructions on preparing your own.

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Citrus & Napa Cabbage Salad

<p>Spooned into small bowls to eat alongside the rest of the meal, citrus salads act as bright accents to rich curries in Myanmar. If you can find Meyer lemons, use a mix of grapefruit and Meyer lemons for a less bitter and more floral bite.</p>
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Spooned into small bowls to eat alongside the rest of the meal, citrus salads act as bright accents to rich curries in Myanmar. If you can find Meyer lemons, use a mix of grapefruit and Meyer lemons for a less bitter and more floral bite.

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Salad of Avocado & Romaine with Black Olive Dressing

<p>John Willoughby helped to launch Cooks Illustrated, was executive editor at Gourmet and has authored several cookbooks, including Big Flavors of the Hot Sun, from which this salad was adapted for a March/April 1995 EatingWell story about olives. It's one of the favorites--chosen from more than 1,000 salad recipes--that we revisited in our 30th anniversary issue.</p>
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John Willoughby helped to launch Cooks Illustrated, was executive editor at Gourmet and has authored several cookbooks, including Big Flavors of the Hot Sun, from which this salad was adapted for a March/April 1995 EatingWell story about olives. It's one of the favorites--chosen from more than 1,000 salad recipes--that we revisited in our 30th anniversary issue.

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    1 of 24 Spinach & Strawberry Salad with Poppy Seed Dressing
    2 of 24 Asian Tofu & Edamame Salad
    3 of 24 Cucumber & Avocado Salad
    4 of 24 Lentil Salad with Feta, Tomatoes, Cucumbers & Olives
    5 of 24 Warm Cabbage Salad with Bacon
    6 of 24 Snap Pea Salad with Lemon and Feta
    7 of 24 Spinach Salad with Morels, Bacon & Blue Cheese
    8 of 24 Tofu & Watercress Salad with Mango & Avocado
    9 of 24 Bean Salad with Charred Lemons
    10 of 24 Shaved Artichoke Salad with Shrimp
    11 of 24 Chopped Salad with Cornbread Croutons
    12 of 24 Spinach Fennel Salad
    13 of 24 Fattoush Salad
    14 of 24 Chicken-Broccoli Salad with Buttermilk Dressing
    15 of 24 Vegan Kale Caesar Salad with Tofu Croutons
    16 of 24 Sichuan Fava Bean, Pea Sprout & Radish Salad
    17 of 24 Chicken, Kiwi and Avocado Salad
    18 of 24 Spinach & Dill Pasta Salad
    19 of 24 Orange-Sesame Shrimp Salad
    20 of 24 Kale Salad with Spiced Tofu & Chickpeas
    21 of 24 Spinach-Strawberry Salad with Feta & Walnuts
    22 of 24 Mediterranean Lentil & Kale Salad
    23 of 24 Citrus & Napa Cabbage Salad
    24 of 24 Salad of Avocado & Romaine with Black Olive Dressing

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    24 400-Calorie Spring Salads for Weight Loss
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