Low-Calorie Salad Recipes

Find healthy, delicious low-calorie salad recipes including low-calorie pasta salad, potato salad and salad dressing, Healthier recipes, from the food and nutrition experts at EatingWell.

Staff Picks

White Bean & Veggie Salad

Rating: 4.5 stars 10
This meatless main-dish salad combines creamy, satisfying white beans and avocado. Try mixing it up with different seasonal vegetables.
Katie Webster
By Katie Webster

Fall Chopped Salad with Spinach, Butternut Squash, Apples & Cheddar

Rating: 5 stars 7
Who says spinach salads are only for spring? Use autumn's tender crop of fresh spinach and other seasonal vegetables to make this fall salad with roasted butternut squash, apples, cheddar and pecans. This colorful and healthy salad would be a wonderful addition to your Thanksgiving menu, but there's no reason to save it for holidays--serve it along with chicken or pork for a healthy weeknight dinner, or turn it into a main course by adding some chickpeas or chopped chicken or turkey.
By Carolyn Casner

Classic Sesame Noodles with Chicken

Rating: 3.5 stars 7
Sesame noodles become a satisfying meal with lean chicken and tons of veggies in this quick, healthy noodle recipe. Be sure to rinse the spaghetti until it's cold, then give it a good shake in the colander until it's well drained. Are you a spiralizing pro? Swap 5 cups of raw zucchini, carrot or other veggie "noodles" for the cooked pasta.
By EatingWell Test Kitchen

Green Goddess Salad with Chickpeas

Rating: 5 stars 2
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.
By EatingWell Test Kitchen

Beet Salad

Rating: 4 stars 9
This simple beet salad recipe uses just a handful of ingredients to create a delightful side dish. Roasted beets add a sweet, earthy and aromatic flavor that shines in this side salad.
By Bruce Weinstein & Mark Scarbrough

Egg Salad Lettuce Wraps

Rating: 4.5 stars 3
We love the retro vibe of these egg salad lettuce wraps. Iceberg lettuce makes a perfect low-carb swap for bread to serve the egg salad.
Katie Webster
By Katie Webster

Crispy Fish Taco Bowls

Rating: 5 stars 4
The adobo sauce in a can of chipotles lends earthy heat to the crema that tops these bowls. Don't toss out the unused peppers! Freeze them in an airtight container and pull them out to add to sauces, marinades or chili.
By Adam Dolge

Spinach & Strawberry Meal-Prep Salad

Rating: 5 stars 4
One of our most popular salad recipes, Spinach-Strawberry Salad with Feta & Walnuts, gets a makeover in these simple yet totally satisfying meal-prep spinach salad bowls. They require minimal prep and can be customized to your taste. Swap in roasted salmon for the chicken thighs, and almonds or pecans for the walnuts, and use any fresh berry that looks good at your market.
By Carolyn A Hodges, RD

Mediterranean Tuna-Spinach Salad

Rating: 4 stars 14
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.
Sara Haas Headshot
By Sara Haas, RDN

Green Salad with Edamame & Beets

Rating: 3 stars 9
This big salad is a feast for the eyes and an everyday way to incorporate nutrient-rich beets and plant-based protein from edamame (green soybeans). If you're not a fan of cilantro, mix in freshly chopped basil or dill instead.
Katie Webster
By Katie Webster

No-Cook Black Bean Salad

Rating: 5 stars 9
A classic black bean salad is a must for picnics and potlucks. This vegan version gets its creaminess from blended avocado. Any mix of salad greens will work well, but try arugula if you want to give this hearty salad a peppery kick.
Hilary Meyer
By Hilary Meyer

Sweet Potato, Kale & Chicken Salad with Peanut Dressing

Rating: 5 stars 1
These hearty kale salads hold up well for 4 days, making them perfect for meal-prep lunches. To keep the ingredients from getting soggy, dress this salad and top it with peanuts just before serving. For a delicious vegan option, swap in roasted tofu for the chicken breast (see Associated Recipes).
By Carolyn A Hodges, RD
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Inspiration and Ideas

15 High-Protein Salads with 400 Calories or Less
These high-protein salads are packed with flavor and fresh vegetables. Each salad has 400 calories or less and at least 15 grams of protein per serving to keep you full and satisfied for longer. These salads are a great choice for a hearty lunch or a light dinner. Recipes like Salmon Caesar Salad and Chopped Salad with Chicken & Avocado-Buttermilk Dressing are healthy, tasty and can help you meet your nutrition goals.
25 Easy Salads for Weight Loss in 25 Minutes
These recipes are full of nutritious vegetables and protein to create a delicious medley of flavors.
Crispy Chickpea Grain Bowl with Lemon Vinaigrette
Rating: 5 stars 5

Our favorite part of these vegetarian grain bowls is the tangy lemon vinaigrette, which ties together a satisfying combo of quinoa, toasted pumpkin seeds, and roasted chickpeas and kale. Whip them up for easy meal-prep lunches or a healthy and satisfying dinner.