Low-Fat Salad Recipes

Find healthy, delicious low-fat salad recipes, from the food and nutrition experts at EatingWell.

Staff Picks

Vidalia Onion & Cucumber Salad

Rating: 5 stars 4
For this old-fashioned Southern cucumber and onion salad, thin slices of cucumber and onion marinate just long enough to develop a touch of tanginess without any sharp bite. Serve with sweet dishes like barbecue to lend a refreshing balance.
Virginia Willis
By Virginia Willis

Creamy Coleslaw

Rating: 4 stars 3
Red and green cabbage and bright orange carrots make a colorful, healthful combination. For an especially nutty flavor, use Savoy instead of regular green cabbage.
By EatingWell Test Kitchen

Heirloom Tomato & Summer Vegetable Salad

Rating: 5 stars 3
Allowing the salad to sit for at least 30 minutes before serving means the raw vegetables get a chance to soak up the tangy-sweet dressing in this healthy side dish recipe. Serve with grilled chicken, steak, mushrooms or tofu.
By Vivian Howard

New Potato Salad

This low-carb potato salad recipe, ideal for potlucks, is perfect for diabetic meal plans. With just 3 grams of fat, this summer classic makes a great addition to burgers, chicken, and other grilled favorites.

Curried Potato Salad

Rating: 5 stars 1
In this healthy and creamy potato salad recipe, yogurt replaces half of the mayo and we keep the potato skins on for more fiber and potassium. Red bell pepper and green peas add even more color to the yellow-tinted potato salad.
By EatingWell Test Kitchen

Roasted Corn, Black Bean & Mango Salad

Rating: 4.5 stars 16
This simple, fresh-tasting salad adds delicious variety to grilled foods, such as salmon, halibut, chicken or pork. Browning the corn in a skillet gives it a nutty, caramelized flavor that contrasts with the sweetness of the mango.
By Kathy Farrell-Kingsley

Cottage Cheese Salad

Rating: 5 stars 2
Cottage cheese topped with crunchy bell pepper and sweet tomato makes for a satisfying afternoon snack or pair it with hearty whole-grain crackers for a light lunch.
By EatingWell Test Kitchen

Green Papaya Salad

Rating: 4 stars 1
This Thai-inspired salad makes use of the papayas that grow throughout Hawaii. This version is tossed with tender, sweet pea shoots. Make an extra batch of the vinaigrette to keep on hand in the refrigerator--use it as a marinade for vegetables, a flavorful dressing for fresh melon or as a sauce to splash over grilled fish or chicken.
By David Patterson

Caribbean Couscous Salad

Rating: 5 stars 1
Mango, bell peppers, and black beans combine with whole-wheat couscous in this Caribbean-inspired grain salad. The ginger-lime dressing has a touch of cayenne pepper and provides just the right amount of zing!

Egyptian Tossed Salad

Rating: 5 stars 4
This crisp blend of vegetables is offered as a topping or side at Zooba, the Egyptian street food restaurant in New York City. We made it a stand-alone salad to stuff into pita with taameya (Egyptian falafel--see Associated Recipes) or serve with just about anything else. (Recipe adapted from Zooba Restaurant.)
By EatingWell Test Kitchen

Mojito Blueberry & Watermelon Salad

Rating: 5 stars 4
Inspired by the classic mojito cocktail, this festive and healthy fruit salad gets zing from rum, lime and mint. The optional piment d'Espelette--a sweet, spicy ground pepper from the Basque region of France--adds a hint of heat that's a nice contrast to the sweet fruit. Look for this spice at specialty stores, well-stocked markets or online. You could also swap in chile-lime seasoning blend (such as Tajín) for a similar subtle kick or omit the spice altogether. Feel free to skip the rum if you prefer an alcohol-free salad. With or without the rum, this salad has summertime backyard BBQ written all over it.
By Carolyn Casner

Spinach Salad

Rating: 5 stars 1
This fresh-tasting, 10-minute salad is a simple mixture of fresh baby spinach and dried cranberries. To save time, we use bottled Italian dressing, but with a few extra minutes you can easily switch up the flavor by making your own dressing--just try our All-Purpose Vinaigrette (see associated recipe).
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Inspiration and Ideas

Tangy Pepper Salad
This sweet and tangy salad is chock full of peppers, onions, tomatoes and spinach that have been marinated in a mixture of toasted cumin seeds, lime juice and honey. It's the perfect addition to your next taco night.
Wood Ear Mushroom Salad
The mild flavor of deliciously soft (but still surprisingly crunchy) wood ear mushrooms is a perfect canvas for the vinegary marinade in this healthy salad. This recipe uses dried wood ears, so make sure you soak them overnight the day before.
Power Greens Salad with Kale & Brussels Sprouts
Rating: 4 stars 1

Hearty greens and vegetables like kale and Brussels sprouts make an excellent base for prep-ahead salads. They don't wilt after a day in the crisper, and they stand up to any number of toppings. Bonus: They're loaded with nutrients, vitamins and minerals you won't get from your basic iceberg wedge. The sweetness of dried cranberries balances the slight bitterness of the greens and scallions. Use this recipe as a starting point for healthy grab-&-go power lunch salads.