26 Healthy Salads for Weight Loss

Read Time: 12 mins

26 Healthy Salads for Weight Loss1/26 Tuna Nicoise Salad 6 Reviews Test Kitchen Approved MARK DERSE FOR TASTE OF HOME Total Time 25 min Servings 4 servings Go to Recipe From the Recipe Creator: Like the French, I pack my classic Nicoise salad with veggies, potatoes, tuna and eggs. Cooking the potatoes and beans together helps the dish come together fast. —Valerie Belley, St. Louis, Missouri Nutrition Facts: 1 serving: 327 calories, 15g fat (2g saturated fat), 206mg cholesterol, 691mg sodium, 27g carbohydrate (7g sugars, 5g fiber), 21g protein. Diabetic Exchanges: 3 lean meat, 2 vegetable, 2 fat, 1 starch.

The salmon and dressing make a tasty sandwich too

2/26 Northwest Salmon Salad 5 Reviews Test Kitchen Approved Total Time 45 min Servings 4 servings (1 cup dressing) Go to Recipe From the Recipe Creator: I love that I can use my favorite Northwest ingredients—salmon, blueberries and hazelnuts—all in one recipe. The salmon and dressing make a tasty sandwich too. —Davis Clevenger, Dexter, Oregon Nutrition Facts: 1 salad with 1/4 cup dressing: 305 calories, 18g fat (4g saturated fat), 67mg cholesterol, 571mg sodium, 13g carbohydrate (7g sugars, 3g fiber), 25g protein. Diabetic Exchanges: 3 lean meat, 2 fat, 1 starch. 3/26 Garlic Shrimp & Orzo Salad 3 Reviews Contest

Winner Test Kitchen Approved Garlic Shrimp & Orzo Salad

Winner Test Kitchen Approved Garlic Shrimp & Orzo Salad Recipe photo by Taste of Home Total Time 35 min Servings 4 servings Go to Recipe From the Recipe Creator: I enjoy cold pasta salads and rice salads, so I decided to make one with orzo, a rice-shaped pasta. Feel free to add other favorite veggies—like asparagus and green beans—and serve with rolls or pita bread.—Valonda Seward, Coarsegold, California 4/26 Thai Noodle Salad 11 Reviews Test Kitchen Approved Thai Chicken Pasta Salad Recipe photo by Eric Kleinberg for Taste of Home Total Time 30 min Servings 8 servings Go to Recipe

From the Recipe Creator: I combined several recipes to come up with my healthier twist on traditional pad thai. My version has only one-third the sodium of frozen versions you find in the store. —Beth Dauenhauer, Pueblo, Colorado Nutrition Facts: 1-1/2 cups: 400 calories, 12g fat (2g saturated fat), 27mg cholesterol, 298mg sodium, 51g carbohydrate (11g sugars, 9g fiber), 25g protein. 5/26 Sweet Potato & Chickpea Salad 4 Reviews Contest Winner Test Kitchen Approved Robert H. Hagen For Taste of Home Total Time 35 min Servings 8 servings Go to Recipe From the Recipe Creator: Take this colorful dish to

the buffet at a family gathering, or enjoy it as a great meal all by itself

the buffet at a family gathering, or enjoy it as a great meal all by itself. —Brenda Gleason, Hartland, Wisconsin Nutrition Facts: 1/2 cup sweet potato mixture with 1/2 cup greens and 1-1/2 teaspoons cheese: 134 calories, 6g fat (1g saturated fat), 2mg cholesterol, 466mg sodium, 18g carbohydrate (6g sugars, 4g fiber), 4g protein. Diabetic Exchanges: 1 starch, 1 fat. 6/26 Roasted Apple Salad with Spicy Maple-Cider Vinaigrette 4 Reviews Test Kitchen Approved Roasted Apple Salad with Spicy Maple-Cider Vinaigrette Recipe photo by Taste of Home Total Time 35 min Servings 8 servings Go to Recipe From the Recipe Creator:

We bought loads of apples and needed to use them

We bought loads of apples and needed to use them. To help the flavors come alive, I roasted the apples and tossed them with a sweet dressing. —Janice Elder, Charlotte, North Carolina Nutrition Facts: 1 cup: 191 calories, 13g fat (3g saturated fat), 9mg cholesterol, 240mg sodium, 17g carbohydrate (12g sugars, 3g fiber), 3g protein. Diabetic Exchanges: 2 fat, 1 vegetable, 1/2 fruit. 7/26 Wild Rice, Quinoa & Cranberry Salad Test Kitchen Approved Wild Rice, Quinoa & Cranberry Salad Recipe photo by Taste of Home Total Time 1 hour 20 min Servings 12 servings (3/4 cup each) Go to Recipe

Toss in leftover cooked turkey to make it a meal the next day

From the Recipe Creator: This fragrant salad is a vitamin and protein powerhouse. Toss in leftover cooked turkey to make it a meal the next day. —Jerilyn Korver, Bellflower, California Nutrition Facts: 3/4 cup: 317 calories, 9g fat (1g saturated fat), 0 cholesterol, 595mg sodium, 51g carbohydrate (15g sugars, 6g fiber), 11g protein. 8/26 Fresh Broccoli Salad with Lemon 8 Reviews Test Kitchen Approved TASTE OF HOME Total Time 30 min Servings 12 servings Go to Recipe From the Recipe Creator: The slightly sweet flavor of this salad’s dressing is a great contrast to the rich bacon. You can substitute

cauliflower for the broccoli if you prefer

cauliflower for the broccoli if you prefer. —Janet Roth, Tempe, Arizona Nutrition Facts: 1 cup: 222 calories, 13g fat (5g saturated fat), 30mg cholesterol, 520mg sodium, 21g carbohydrate (14g sugars, 3g fiber), 8g protein. 9/26 Nectarine and Beet Salad 1 Review Test Kitchen Approved Total Time 10 min Servings 8 servings Go to Recipe From the Recipe Creator: Beets, nectarines and feta cheese make for scrumptious additions to mixed greens. While the combination of ingredients may seem unlikely, I guarantee it will become a favorite salad on your home menu. —Nicole Werner, Ann Arbor, Michigan Nutrition Facts: 1 cup: 84

Diabetic Exchanges: 2 vegetable, 1/2 fat

calories, 4g fat (1g saturated fat), 4mg cholesterol, 371mg sodium, 10g carbohydrate (6g sugars, 3g fiber), 3g protein. Diabetic Exchanges: 2 vegetable, 1/2 fat. 10/26 Cioppino-Mixed Green Salad 4 Reviews Test Kitchen Approved Cioppino-Mixed Green Salad Recipe photo by Taste of Home Total Time 20 min Servings 10 servings Go to Recipe From the Recipe Creator: Living in California, the “salad bowl” of the United States, I’m inspired to cook nutritious meals like cioppino. Whenever my friends and I get together, this salad—a spin on the classic seafood stew—is the top request. —Cleo Gonske, Redding, California Nutrition Facts: 2 cups:

Check out our guide to the best salad bowls

285 calories, 17g fat (3g saturated fat), 190mg cholesterol, 888mg sodium, 13g carbohydrate (6g sugars, 3g fiber), 18g protein. Psst! Check out our guide to the best salad bowls. 11/26 Cashew-Curry Chicken Salad 3 Reviews Contest Winner Test Kitchen Approved Total Time 20 min Servings 6 servings Go to Recipe From the Recipe Creator: My husband and I fell hard for the curried chicken salad from our grocery store deli, and I knew I could find a way to make something similar. This greek yogurt chicken salad has become one of our favorites to take on trips to the beach.

Diabetic Exchanges: 3 lean meat, 1-1/2 starch, 1 vegetable, 1/2 fruit

—Janine Cooper-Moren, Portland, Oregon Nutrition Facts: 1 cup: 287 calories, 10g fat (3g saturated fat), 60mg cholesterol, 267mg sodium, 27g carbohydrate (20g sugars, 2g fiber), 24g protein. Diabetic Exchanges: 3 lean meat, 1-1/2 starch, 1 vegetable, 1/2 fruit. 12/26 Great Grain Salad 2 Reviews Test Kitchen Approved Total Time 1 hour 15 min Servings 12 servings (3/4 cup each) Go to Recipe From the Recipe Creator: I can’t think of a better dish to round out a meal. My grain salad features all my favorite nuts, seeds and fruits. Try adding grilled chicken to make it a meal on its

My family is always happy to see this fruit and veggie salad on the table

own. —Rachel Dueker, Gervais, Oregon Nutrition Facts: 3/4 cup: 368 calories, 22g fat (3g saturated fat), 0 cholesterol, 281mg sodium, 39g carbohydrate (11g sugars, 4g fiber), 8g protein. 13/26 Strawberry Poppy Seed Salad 99 Reviews Test Kitchen Approved Strawberry Poppy Seed Salad Recipe photo by Christine Ma for Taste of Home Total Time 30 min Servings 10 servings Go to Recipe From the Recipe Creator: My family is always happy to see this fruit and veggie salad on the table. If strawberries aren’t available, substitute mandarin oranges and dried cranberries. —Irene Keller, Kalamazoo, Michigan Nutrition Facts: 3/4 cup: 110 calories,

Diabetic Exchanges: 1 vegetable, 1 fat, 1/2 starch

6g fat (1g saturated fat), 1mg cholesterol, 33mg sodium, 13g carbohydrate (10g sugars, 2g fiber), 2g protein. Diabetic Exchanges: 1 vegetable, 1 fat, 1/2 starch. 14/26 Shrimp Avocado Salad 5 Reviews Test Kitchen Approved JOSH RINK FOR TASTE OF HOME Total Time 25 min Servings 6 servings Go to Recipe From the Recipe Creator: The delicious taste and smooth texture of avocados and the crisp shrimp salad create a heavenly combination. Serve it as a cool and satisfying lunch or a light, quick and easy dinner. —Teri Rasey, Cadillac, Michigan Nutrition Facts: 3/4 cup avocado mixture: 252 calories, 16g fat

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

(2g saturated fat), 115mg cholesterol, 523mg sodium, 11g carbohydrate (3g sugars, 5g fiber), 17g protein. Diabetic Exchanges: 3 fat, 2 lean meat, 1/2 starch. 15/26 Kale Slaw Spring Salad 1 Review Contest Winner Test Kitchen Approved MARK DERSE FOR TASTE OF HOME Total Time 25 min Servings 10 servings Go to Recipe From the Recipe Creator: My parents and in-laws are retired and like to spend winters in Florida. This tangy spring salad welcomes the snowbirds back for our Easter celebration! —Jennifer Gilbert, Brighton, Michigan Nutrition Facts: 1-1/3 cups: 192 calories, 15g fat (3g saturated fat), 6mg cholesterol, 140mg sodium,

12g carbohydrate (7g sugars, 3g fiber), 4g protein

12g carbohydrate (7g sugars, 3g fiber), 4g protein. Diabetic Exchanges: 3 fat, 1 starch. 16/26 Classic Cobb Salad 6 Reviews Test Kitchen Approved Classic Cobb Salad Recipe photo by Taste of Home Total Time 20 min Servings 4 servings Go to Recipe From the Recipe Creator: Making this salad is a lot like putting in a garden. I plant everything in nice, neat sections, just as I do with seedlings. —Patricia Kile, Elizabethtown, Pennsylvania Nutrition Facts: 1 serving: 260 calories, 15g fat (5g saturated fat), 148mg cholesterol, 586mg sodium, 10g carbohydrate (5g sugars, 4g fiber), 23g protein. Diabetic Exchanges: 3

💡 Frequently Asked Questions

⭐ Expert Tips

• Include seasonal or trendy variations to keep your meals exciting.

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• Consider dietary restrictions and include substitution suggestions.

✅ Key Takeaways

• These dinner ideas are perfect for impressing guests or enjoying special occasions.

• Choose recipes that match your skill level and available kitchen tools.

• Presentation and taste both contribute to a memorable dining experience.

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