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  5. 35 500-Calorie Salads to Make for Dinner Tonight

35 500-Calorie Salads to Make for Dinner Tonight

Leah Goggins headshot
Leah Goggins Reviewed by Dietitian Jessica Ball, M.S., RD May 12, 2022
Reviewed by Dietitian Jessica Ball, M.S., RD
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Arugula, Chicken & Melon Salad with Sumac Dressing
Credit: Jason Donnelly

These low-calorie salads are a perfect option for a light and fresh dinner tonight. Whether you're in the mood for a vegetarian dish packed with tasty veggies and herbs or a hearty steak salad with a zesty citrus vinaigrette, there's something delicious for you. Whip up recipes like our Kale & Quinoa Salad with Lemon Dressing and Arugula, Chicken & Melon Salad with Sumac Dressing whenever you're in the mood for a flavorful, refreshing meal.

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Cheesesteak Salad

Cheesesteak Salad
Credit: Photography / Greg DuPree, Styling / Ali Ramee / Christine Keely
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Inspired by the Philly cheesesteak, this salad features the flavors of the East Coast classic without the hoagie roll. Adding Worcestershire sauce and the steak drippings to the dressing gives it even more umami.

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Kale & Quinoa Salad with Lemon Dressing

Kale & Quinoa Salad with Lemon Dressing
Credit: Photography / Antonis Achilleos, Styling / Christine Keely, Ali Ramee
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This kale-quinoa salad pops with different flavors and textures. Massaging the kale helps break down its fibrous nature, while add-ins like toasted almonds, feta and cucumber add crunch and saltiness.

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Kale & Avocado Salad with Blueberries & Edamame

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Bursting with nutrient-rich produce, this California-inspired salad is a delicious and satisfying way to get your vitamins. We love the unique combination of blueberries, edamame, and goat cheese.

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Shrimp Cobb Salad with Dijon Dressing

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We've replaced chicken with shrimp in this delicious and easy spin on the classic Cobb salad. This satisfying salad takes just 20 minutes to make, so it's perfect for weeknight dinners, but it's elegant enough to serve to guests.

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Sesame Kohlrabi & Chicken Salad

Sesame Kohlrabi & Chicken Salad
Credit: Charlotte & Johnny Autry
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Kohlrabi (a bulbous vegetable related to broccoli and Brussels sprouts but with a milder, sweet flavor) and almonds add crunch to this crowd-pleasing salad. Baked tofu or shrimp can be used instead of the chicken.

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Garlicky Grilled Steak & Kale Salad

Garlicky Grilled Steak & Kale Salad
Credit: Charlotte and Johnny Autry
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A bright lemon, garlic and tarragon vinaigrette coats this salad topped with grilled steak. Since the grill is already fired up, we throw on some bread for homemade croutons.

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Winter Greens Bowl

Winter Greens Bowl
Credit: Ali Redmond
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This one-pan meal packs in lots of plant-based protein and flavor thanks to beans and quinoa, while a creamy lemon-garlic dressing completes the dish. 

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Orange-Mint Freekeh Salad with Lima Beans

Orange-Mint Freekeh Salad with Lima Beans
Credit: Jacob Fox
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This salad is loaded with colorful produce: fresh mint, snap peas, radishes and oranges. For pretty snap pea slices, cut them into long, thin strips.

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Bitter Greens Salad with Beets & Oranges

Bitter Greens Salad with Beets & Oranges
Credit: Leigh Beisch
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Beets may be earthy, tasting of the soil they're grown in, but these roots also contain the most natural sugar of any vegetable. And when roasted, all that sweetness is intensified. This jewel-toned take on caprese swaps tomatoes for beets and oranges and basil for peppery arugula and radicchio. Toasted breadcrumbs sprinkled over the top add crunch.

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Andouille, Sweet Potato & Broccoli Salad with Creole Mustard Dressing

Andouille, Sweet Potato & Broccoli Salad with Creole Mustard Dressing
Credit: Leigh Beisch
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Look to root vegetables for hearty winter salads. Technically a tuber rather than a root, sweet potatoes are a member of the morning glory family. They come in a variety of colors—orange-fleshed ones tend to be sweet and creamy, yellow varieties are drier and purple spuds fall somewhere in between. A drizzle of Creole mustard dressing gives this composed salad zing.

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Chickpea Tuna Salad

Chickpea Tuna Salad
Credit: Photography / Caitlin Bensel, Food Styling / Ruth Blackburn
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This chickpea tuna salad with capers, feta and cucumber makes for the perfect lunch to pack for work or school. You can prep the salad the night before (just be sure to keep the spinach separate and dress the salad right before serving).

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Arugula, Chicken & Melon Salad with Sumac Dressing

Arugula, Chicken & Melon Salad with Sumac Dressing
Credit: Jason Donnelly
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Sweet and savory find harmony in this salad dotted with ripe melon and tossed in a lemony dressing. Melon balls are so adorable but making them leaves some fruit behind—whir up those leftovers into a smoothie.

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Caesar Salad with Grilled Steak

Caesar Salad with Grilled Steak
Credit: Jason Donnelly
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Traditional Caesar salad dressing uses egg yolk to make it creamy. Here we use mayo instead for the same rich results without the raw egg.

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Chopped Cobb Salad with Creamy Garlic Dressing

Chopped Cobb Salad with Creamy Garlic Dressing
Credit: Joy Howard
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In place of bacon, this satisfying salad uses store-bought crispy chickpeas for lower saturated fat and less prep time. Using fresh herbs, bright citrus and a creamy base of yogurt and mayonnaise for the dressing gives it a flavorful finish.

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Crab Louie Salad

Crab Louie Salad
Credit: Eric Wolfinger
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At the Bayside Cafe in Morro Bay, California, this classic West Coast salad is made with Dungeness crab caught in the coastal waters. Lump crabmeat is a good substitute.

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Scallop Salad

Scallop Salad
Credit: Victor Protasio
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This scallop salad is inspired by the French salad frisée with lardons. Crispy, salty pancetta and fried capers complement the buttery sweet flavor of seared scallops. Softly wilted sturdy greens like frisée or escarole add texture and flavor to this healthy dinner salad.

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Shrimp & Avocado Salad

Shrimp & Avocado Salad
Credit: Jennifer Causey
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Peppery fresh radishes complement sweet shrimp and creamy avocado in this quick salad. Enjoy this healthy salad as a quick light dinner or for lunch.

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Crispy Pea Fritter Salad

Crispy Pea Fritter Salad
Credit: Jason Donnelly
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We mashed together peas, fresh mint and lemon zest with breadcrumbs to make small pan-fried cakes perfect for topping a salad.

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3-Ingredient Green Goddess White Bean Salad

3-Ingredient Green Goddess White Bean Salad
Credit: Carolyn A. Hodges, R.D.
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Bagged salad and slaw blends are great shortcut ingredients for adding variety without needing to wash and chop lots of different vegetables. Toss a kale-and-broccoli slaw mix with canned white beans and yogurt-based green goddess dressing for a crunchy main-dish salad in minutes.

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Winter Cobb Salad

winter cobb salad
Credit: Jennifer Causey
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This seasonal twist on a traditional Cobb salad swaps in kale for lettuce and spiced butternut squash for chicken but keeps the essential avocado, blue cheese, bacon and egg.

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Winter Kale & Quinoa Salad with Avocado

Winter Kale & Quinoa Salad with Avocado
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Precooked quinoa helps keep this healthy salad recipe quick and simple. Loaded with black beans, kale, and avocado, this recipe is as filling as it is nutritious. You can also make the sweet potatoes and dressing ahead.

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Spiced Grilled Chicken with Cauliflower "Rice" Tabbouleh

spice grilled chicken
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Chicken breasts on the grill have a smoky flavor that's enhanced with an easy spice rub. We chose flat-leaf parsley in this salad because it has a stronger herbal taste than its sometimes-bitter curly counterpart.

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Chicken & Kale Taco Salad with Jalapeño-Avocado Ranch

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This healthy, super-fast salad recipe swaps out romaine for kale, giving you more than 10 times the vitamin C. Easy flavor hacks like store-bought ranch and pickled jalapeños help make a creamy, tangy and spicy dressing you'll want to drizzle on everything from salad to sliced veggies and shredded poached chicken.

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Chopped Cobb Salad

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This single-serving recipe for Cobb salad swaps chicken in for bacon, which makes it a great source of protein for lunch. If you prefer another salad dressing, feel free to use that instead of our honey-mustard vinaigrette.

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Quinoa Power Salad

Quinoa Power Salad
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Make this satisfying salad in the evening and enjoy one portion for dinner, then pack the remaining portion for lunch the next day. Loaded with protein- and fiber-rich ingredients like chicken, sweet potato and quinoa plus power greens, this meal is nutrition-packed!

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Quinoa Chickpea Salad with Roasted Red Pepper Hummus Dressing

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This hearty vegan salad is loaded with plant-based power ingredients: chickpeas, quinoa and hummus. We love the crunch of the sunflower seeds and the unexpected flavor of roasted peppers.

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White Bean & Veggie Salad

White Bean & Veggie Salad
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This meatless main-dish salad combines creamy, satisfying white beans and avocado. Try mixing it up with different seasonal vegetables.

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Fig & Goat Cheese Salad

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The sweet-and-savory combination of the figs and earthy goat cheese will surely satisfy the palate. If you can't find dried figs, try swapping in dried apricots.

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Green Goddess Salad with Chickpeas

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In this cucumber, tomato, Swiss cheese and chickpea salad recipe, a healthy green goddess dressing is made from avocado, buttermilk and herbs. The extra dressing is delicious served with grilled vegetables.

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Greek Salad with Edamame

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Edamame adds protein to the classic Greek salad: romaine, tomatoes, cucumber, feta and olives. Serve with toasted pita brushed with olive oil and sprinkled with dried oregano or za'atar.

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Falafel Salad with Lemon-Tahini Dressing

falafel salad with Lemon-Tahini Dressing
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Deep-fried falafel can be a total grease bomb. But these pan-seared falafel still get crispy in just a few tablespoons of oil with equally satisfying results. Be sure to use dried, instead of canned, chickpeas in this healthy recipe--canned chickpeas add too much moisture.

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Green Goddess Salad

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This gorgeous salad combines fresh shrimp, cucumber, artichoke hearts and cherry tomatoes with homemade green goddess dressing. The dressing is beautifully green and creamy with avocado (loaded with good-for-you fats) and fresh herbs. Buttermilk and a dash of rice vinegar add tang.

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Mediterranean Tuna-Spinach Salad

Mediterranean Tuna-Spinach Salad
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This tuna salad recipe gets an upgrade with olives, feta and a tahini dressing. Served over baby spinach, this is the perfect easy and light lunch or dinner salad.

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Creamy Pesto Chicken Salad with Greens

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For a healthy variation on creamy chicken salad, we've replaced half the mayonnaise with basil pesto. Serve over greens or make it into a sandwich for a healthy lunch.

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Orzo Salad with Chickpeas & Artichoke Hearts

Orzo Salad with Chickpeas & Artichoke Hearts
Credit: Photography / Fred Hardy, Styling / Kady Wohlfarth / Kay Clarke
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This hearty orzo salad features feta, lemon and dill, three ingredients often found in Greek cuisine. Enjoy for lunch or dinner.

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    1 of 35 Cheesesteak Salad
    2 of 35 Kale & Quinoa Salad with Lemon Dressing
    3 of 35 Kale & Avocado Salad with Blueberries & Edamame
    4 of 35 Shrimp Cobb Salad with Dijon Dressing
    5 of 35 Sesame Kohlrabi & Chicken Salad
    6 of 35 Garlicky Grilled Steak & Kale Salad
    7 of 35 Winter Greens Bowl
    8 of 35 Orange-Mint Freekeh Salad with Lima Beans
    9 of 35 Bitter Greens Salad with Beets & Oranges
    10 of 35 Andouille, Sweet Potato & Broccoli Salad with Creole Mustard Dressing
    11 of 35 Chickpea Tuna Salad
    12 of 35 Arugula, Chicken & Melon Salad with Sumac Dressing
    13 of 35 Caesar Salad with Grilled Steak
    14 of 35 Chopped Cobb Salad with Creamy Garlic Dressing
    15 of 35 Crab Louie Salad
    16 of 35 Scallop Salad
    17 of 35 Shrimp & Avocado Salad
    18 of 35 Crispy Pea Fritter Salad
    19 of 35 3-Ingredient Green Goddess White Bean Salad
    20 of 35 Winter Cobb Salad
    21 of 35 Winter Kale & Quinoa Salad with Avocado
    22 of 35 Spiced Grilled Chicken with Cauliflower "Rice" Tabbouleh
    23 of 35 Chicken & Kale Taco Salad with Jalapeño-Avocado Ranch
    24 of 35 Chopped Cobb Salad
    25 of 35 Quinoa Power Salad
    26 of 35 Quinoa Chickpea Salad with Roasted Red Pepper Hummus Dressing
    27 of 35 White Bean & Veggie Salad
    28 of 35 Fig & Goat Cheese Salad
    29 of 35 Green Goddess Salad with Chickpeas
    30 of 35 Greek Salad with Edamame
    31 of 35 Falafel Salad with Lemon-Tahini Dressing
    32 of 35 Green Goddess Salad
    33 of 35 Mediterranean Tuna-Spinach Salad
    34 of 35 Creamy Pesto Chicken Salad with Greens
    35 of 35 Orzo Salad with Chickpeas & Artichoke Hearts

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    35 500-Calorie Salads to Make for Dinner Tonight
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