39 Low-Calorie Salads You’ll Make Over and Over

Read Time: 19 mins

39 Low-Calorie Salads You’ll Make Over and Over2/39 Green Bean Salad 62 Reviews Test Kitchen Approved Balsamic Green Bean Salad Recipe photo by Taste of Home Total Time 30 min Servings 16 servings (3/4 cup each) Go to Recipe From the Recipe Creator: 77 calories per serving Serve up those green beans in a whole new way–with a green bean salad recipe! The tangy flavors and crunch of these balsamic green beans complement any special meal or holiday potluck. —Megan Spencer, Farmington Hills, Michigan Nutrition Facts: 3/4 cup: 77 calories, 5g fat (1g saturated fat), 4mg cholesterol, 112mg sodium, 7g

carbohydrate (3g sugars, 3g fiber), 3g protein

carbohydrate (3g sugars, 3g fiber), 3g protein. Diabetic exchanges: 1 vegetable, 1 fat. By the way, these are the best and worst salad dressings for your health. 3/39 Zesty Steak Salad 1 Review Test Kitchen Approved MARK DERSE FOR TASTE OF HOME Total Time 20 min Servings 4 servings Go to Recipe From the Recipe Creator: 218 calories per serving Stir-fried steak and veggies give this hearty salad a cozy kick. Add any of your favorite salad ingredients like shredded cheese, croutons, mushrooms or cucumber. —Leah Carrell, Quitman, Texas Nutrition Facts: 1 serving: 218 calories, 8g fat (4g saturated fat),

Diabetic Exchanges: 3 lean meat, 1 vegetable, 1/2 fat

54mg cholesterol, 314mg sodium, 11g carbohydrate (5g sugars, 2g fiber), 26g protein. Diabetic Exchanges: 3 lean meat, 1 vegetable, 1/2 fat. 4/39 Salad with Salmon 10 Reviews Test Kitchen Approved Balsamic-Salmon Spinach Salad Recipe photo by Eric Kleinberg for Taste of Home Total Time 20 min Servings 2 servings Go to Recipe From the Recipe Creator: 265 calories per serving This low-calorie salad is really healthy and super fast. It’s an absolute cinch to make after a long workday. —Karen Schlyter, Calgary, Alberta Nutrition Facts: 1 serving: 265 calories, 18g fat (3g saturated fat), 43mg cholesterol, 261mg sodium, 10g carbohydrate

(4g sugars, 3g fiber), 18g protein

(4g sugars, 3g fiber), 18g protein. Diabetic Exchanges: 2 medium-fat meat, 2 fat, 1 vegetable. 5/39 Almond Strawberry Salad 11 Reviews Test Kitchen Approved Total Time 10 min Servings 4 servings Go to Recipe From the Recipe Creator: 77 calories per serving It’s easy to love this pretty salad topped with strawberries and sliced almonds. With just a few ingredients, it’s loaded with flavor. —Renae Rossow, Union, Kentucky Nutrition Facts: 3/4 cup: 75 calories, 4g fat (0 saturated fat), 0 cholesterol, 98mg sodium, 9g carbohydrate (8g sugars, 1g fiber), 2g protein. Diabetic Exchanges: 1 vegetable, 1 fat. 6/39 Twisted Eggs

Absolutely

Benedict Salad 2 Reviews Contest Winner Test Kitchen Approved Twisted Eggs Benedict Salad Recipe photo by Taste of Home Total Time 40 min Servings 8 servings Go to Recipe From the Recipe Creator: 199 calories per serving Salad for breakfast? Absolutely. You can prep everything except the dressing and chill it overnight. In the morning, dress the salad and poach the eggs. —Noelle Myers, Grand Forks, North Dakota Nutrition Facts: 1 cup salad with 1 egg: 199 calories, 13g fat (3g saturated fat), 200mg cholesterol, 710mg sodium, 5g carbohydrate (3g sugars, 2g fiber), 14g protein. Diabetic Exchanges: 2 lean meat,

2 fat, 1 vegetable

2 fat, 1 vegetable. 7/39 Cauliflower Potato Salad 14 Reviews Test Kitchen Approved Cauliflower Potato Salad Recipe photo by Emily Davis for Taste of Home Total Time 30 min Servings 8 servings Go to Recipe From the Recipe Creator: 61 calories per serving Cauliflower in potato salad? You bet, along with carrots, olives and other yummy surprises. —Mike Schulz, Tawas City, Michigan Nutrition Facts: 3/4 cup: 61 calories, 2g fat (0 saturated fat), 54mg cholesterol, 375mg sodium, 7g carbohydrate (3g sugars, 3g fiber), 3g protein. Diabetic Exchanges: 1 vegetable, 1/2 starch. 8/39 Chicken Taco Salad 17 Reviews Test Kitchen Approved

My little guys love helping measure seasonings for this low-calorie salad

Slow-Cooker Chicken Taco Salad Recipe photo by Diana Chistruga for Taste of Home Total Time 3 hours 10 min Servings 6 servings Go to Recipe From the Recipe Creator: 143 calories per serving We use this super duper chicken across several meals, including it in tacos, sandwiches, omelets and enchiladas. My little guys love helping measure seasonings for this low-calorie salad. —Karie Houghton, Lynnwood, Washington Nutrition Facts: 1-1/2 cups lettuce with 3 ounces cooked chicken: 143 calories, 3g fat (1g saturated fat), 63mg cholesterol, 516mg sodium, 4g carbohydrate (1g sugars, 2g fiber), 24g protein. Diabetic Exchanges: 3 lean meat, 1

We love it chilled, but it’s delectable served right away, too

vegetable. 9/39 Shrimp & Nectarine Salad 12 Reviews Test Kitchen Approved Shrimp & Nectarine Salad Recipe photo by Taste of Home Total Time 30 min Servings 4 servings Go to Recipe From the Recipe Creator: 252 calories per serving For a cool salad on a hot summer day, I combine shrimp, corn, tomatoes and nectarines with a drizzle of tarragon dressing. We love it chilled, but it’s delectable served right away, too. —Mary Ann Lee, Clifton Park, New York Nutrition Facts: 1 serving: 252 calories, 7g fat (1g saturated fat), 138mg cholesterol, 448mg sodium, 27g carbohydrate (14g sugars, 5g fiber),

23g protein

23g protein. Diabetic Exchanges: 3 lean meat, 2 vegetable, 1 fat, 1/2 starch, 1/2 fruit. 10/39 Watermelon and Spinach Salad 14 Reviews Test Kitchen Approved Taste of Home Total Time 30 min Servings 8 servings Go to Recipe From the Recipe Creator: 84 calories per serving Summer’s the perfect time to toss up this watermelon salad. You’d never expect it, but spinach is awesome here. Eat it and feel cool on even the hottest days. —Marjorie Au, Honolulu, Hawaii Nutrition Facts: 1 cup: 84 calories, 4g fat (0 saturated fat), 0 cholesterol, 288mg sodium, 13g carbohydrate (10g sugars, 1g fiber),

1g protein

1g protein. Diabetic Exchanges: 1 vegetable, 1 fat, 1/2 fruit. 11/39 Shrimp Scampi Salad 2 Reviews Test Kitchen Approved Shrimp Scampi Salad Recipe photo by Taste of Home Total Time 20 min Servings 4 servings Go to Recipe From the Recipe Creator: 201 calories per serving My husband and I really enjoy both shrimp scampi and fresh spinach salad, so I put the two together. My oldest son loves it, too, and he’s only 3! —Jamie Porter, Garnett, Kansas Nutrition Facts: 1 serving: 201 calories, 10g fat (4g saturated fat), 153mg cholesterol, 291mg sodium, 6g carbohydrate (1g sugars, 2g fiber),

21g protein

21g protein. Diabetic Exchanges: 3 lean meat, 1-1/2 fat, 1 vegetable. 12/39 Balsamic Cucumber Salad 18 Reviews Test Kitchen Approved Cucumber Tomato Salad Recipe photo by Taste of Home Total Time 15 min Servings 6 servings Go to Recipe From the Recipe Creator: 90 calories per serving Cucumber salad recipes are my absolute favorite! This fast, fresh salad is a winner at every get together. It’s an easygoing, healthy side dish for kabobs, chicken or anything hot off the grill. —Blair Lonergan, Rochelle, Virginia Nutrition Facts: 3/4 cup: 90 calories, 5g fat (1g saturated fat), 5mg cholesterol, 356mg sodium, 9g

carbohydrate (5g sugars, 1g fiber), 4g protein

carbohydrate (5g sugars, 1g fiber), 4g protein. Diabetic Exchanges: 1 vegetable, 1 fat. 13/39 Strawberry Chicken Salad 7 Reviews Contest Winner Test Kitchen Approved Kristina Vanni for Taste of Home Total Time 45 min Servings 4 servings plus 1 cup leftover dressing Go to Recipe From the Recipe Creator: Juicy berries, crisp sugar snap peas and crunchy pecans complement the lime-marinated chicken in this pretty salad. The homemade sweet-sour dressing is simply delicious. —Rebekah Radewahn, Wauwatosa, Wisconsin Nutrition Facts: 1 each: 479 calories, 35g fat (3g saturated fat), 47mg cholesterol, 167mg sodium, 23g carbohydrate (15g sugars, 5g fiber), 22g protein.

This is a wonderful way to use a bumper crop of tomatoes

14/39 Marinated Tomatoes 9 Reviews Contest Winner Test Kitchen Approved Tasty Marinated Tomatoes Recipe photo by Taste of Home Total Time 10 min Servings 8 servings Go to Recipe From the Recipe Creator: 91 calories per serving My niece introduced me to this colorful low-calorie salad some time ago. I make it when I have buffets or large gatherings because it can be prepared hours ahead. This is a wonderful way to use a bumper crop of tomatoes. —Myrtle Matthews, Marietta, Georgia Nutrition Facts: about 2 pieces: 93 calories, 9g fat (1g saturated fat), 0 cholesterol, 4mg sodium, 4g carbohydrate

(2g sugars, 1g fiber), 1g protein

(2g sugars, 1g fiber), 1g protein. Diabetic Exchanges: 2 fat, 1 vegetable. 15/39 Turkey and Pasta Ranch Salad Test Kitchen Approved Total Time 25 min Servings 6 servings Go to Recipe From the Recipe Creator: 256 calories per serving This easy pasta salad is loaded with fresh veggies, and the classic ranch dressing makes it appealing to kids. —Julie Peterson, Crofton, Maryland Nutrition Facts: 1-2/3 cups: 256 calories, 11g fat (2g saturated fat), 50mg cholesterol, 383mg sodium, 20g carbohydrate (4g sugars, 4g fiber), 19g protein. Diabetic Exchanges: 3 lean meat, 1-1/2 fat, 1 starch, 1 vegetable. 16/39 Green Salad with

It’s light, and you can use whatever vegetables you have on hand

Shrimp and Wine Vinaigrette Test Kitchen Approved Green Salad with Shrimp and Wine Vinaigrette Recipe photo by Taste of Home Total Time 1 hour 20 min Servings 5 servings Go to Recipe From the Recipe Creator: 277 calories per serving I came up with this tasty green salad with shrimp. It’s light, and you can use whatever vegetables you have on hand. —Cecilia Flowers, Nashville, North Carolina Nutrition Facts: 2 cups: 277 calories, 12g fat (2g saturated fat), 79mg cholesterol, 446mg sodium, 27g carbohydrate (7g sugars, 11g fiber), 19g protein. Diabetic Exchanges: 2 starch, 2 lean meat, 2 fat. 17/39

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