A light and crisp saladis the ultimate summer dish - we don't have to spend hours standing over the stove and can enjoy all the delicious, colorful vegetables that are in season. Whether we want to maintain a healthy weight or lose a few pounds, we need to eat a healthy and balanced diet. We all know that salads are good for our health, but they can also become real calorie bombs with fatty sauces and a number of additions such as cheese and bacon. Low-calorie salads don't have to be boring - just like everything else in life, a good, delicious salad is all about balance. Fancy a fresh and nutritious lunch or dinner? Whether salads for grilling, pasta salads or healthy salad dressings - in this article we have put together many delicious recipes for low-calorie salads for you!
Depending on your gender, size, age and activity level, "low calorie" means something different to everyone, but fitness experts say 400-500 calories per meal is a good option for most women. If you want to make low-calorie salads that are filling, there are a few important points to keep in mind. First, build your base with as many raw or roasted vegetables as you want - this will ensure you're providing your body with plenty of fiber and nutrients. Then add a lean source of protein (like chicken or fish), whole carbohydrates (quinoa, legumes), and healthy fats (olive oil, avocado, or nuts). Homemade low-calorie dressings for salads add more flavor and you have the perfect light dish!
Low-calorie salads – avocado salad with shrimps
Shrimp and other seafood are high in protein and low in calories, making them an excellent alternative to chicken and beef. With only 365 calories per serving, this is one of the best recipes for delicious low-calorie salads that will keep you full until dinner.
Ingredients for 2 servings:
- 600 grams of green salad of your choice – iceberg, rocket, leaf lettuce, etc.
- 400 grams cherry tomatoes, halved
- 1 bunch of fresh coriander, chopped finely
- 400 grams of shrimp
- 1/2 avocado, diced
- 1/2 red onion, finely chopped
- 2 heart purchased eggs, quartered
- 2 tbsp freshly squeezed lemon juice
- 1 tbsp olive oil
- Salt and pepper
Preparation:
- Mix the onion with the lemon juice and olive oil and let it rest for 5 minutes.
- Heat some olive oil in a pan over high heat and fry the shrimp for 2-3 minutes per side.
- Mix the tomatoes, lettuce, coriander and onion mixture in a large bowl and divide between 2 plates. Top with shrimp, avocado and egg and serve.
Delicious and low-calorie salads for grilling: Caprese pasta salad with strawberries
A creamy pasta saladSide dish for grillingJust do it in the garden! Pasta and low-calorie are actually two words that are mutually exclusive - but that's what many of us think! With only 402 calories per serving, this summery and light pasta salad will be a real winner at your next barbecue party!
Ingredients for 4 servings:
- 300 grams of whole grain pasta – it works best with penne or spiral pasta
- 1 small shallot, chopped finely
- 250 grams fresh strawberries, quartered
- 130 grams mozzarella, cut into bite-sized pieces
- 40 ml white balsamic vinegar
- 2 tbsp olive oil
- 1/2 bunch fresh mint, chopped finely
- Salt and pepper
Preparation:
- Cook the pasta according to package instructions and allow to cool to room temperature.
- Add the balsamic vinegar, olive oil, shallots, mint and some salt and pepper to a small bowl and whisk together.
- Mix the pasta with the dressing and add strawberries and mozzarella. Season with salt and pepper, chill for 1 hour and enjoy!
High-protein and low-calorie salads with chicken – Kobb salad recipe
Each of us has our favorite salad that we prefer over the others. For some this is a Waldorf salad and for others it is classics like the world famous Cobb salad. But loaded with plenty of bacon and cheese, the original recipe is certainly not particularly healthy, let alone low in calories. Well our recipe tastes just as good and with 467 calories per serving it is the perfect choice for low calorie salads for the office!
Ingredients for 4 servings:
- 500 grams of chicken breast fillet
- 2 slices turkey bacon
- 250 grams cherry tomatoes, halved
- 1 cucumber, chopped small
- 400 grams of salad mix made from watercress, iceberg lettuce, endive and leaf lettuce
- 1 avocado, sliced
- 4 heart purchased Egg
- 40 grams of blue cheese, crumbled
- 1 tbsp olive oil
Homemade yogurt dressing:
- 120 grams of Greek yogurt with 3.5% fat
- 2 tbsp chopped chives
- 2 cloves of garlic, finely chopped
- 2 tbsp olive oil
- Salt and pepper to taste
Preparation:
- Preheat a grill pan over medium heat.
- Season the chicken with salt, pepper and other spices of your choice and drizzle with 1 tablespoon of olive oil.
- Grill chicken for 3-4 minutes per side or until golden brown. Let cool and cut into slices.
- Place the ingredients for the yogurt dressing in a small bowl and whisk well.
- Cut lettuce and put it in a salad bowl. Place the chicken, eggs, tomatoes, cucumbers and onions on top one after the other.
- Top with crumbled blue cheese and chives, then drizzle with dressing and enjoy!
Low-calorie salads: Spicy tuna salad with rice
When it comes to delicious quick low calorie salads, this recipe should be at the top of the list! Packed with protein, wholesome carbohydrates, and heart-healthy fats and topped off with a delicious tangy dressing, this tuna salad is the perfect light, low-calorie meal! And the best part? One serving only contains 380 calories!
Ingredients for 4 servings:
- 440 grams of canned tuna, in its own juice
- 30 grams celery, chopped finely
- 15 grams of spring onions, finely chopped
- 1 large cucumber, chopped small
- 1 avocado, diced
- 90 grams of red cabbage, chopped small
- 60 grams of Greek yogurt
- 45 grams of low-fat mayonnaise or simply increase the amount of yogurt
- 15 ml Sriracha or soy sauce
- 10 ml rice vinegar
- 400 grams of cooked brown rice
- Salt and pepper to taste
Preparation:
- To make the dressing, whisk together yogurt, mayonnaise, soy sauce/Sriracha and vinegar in a bowl and season with salt and pepper.
- Add the tuna, celery and scallions to the bowl, stir and chill for 30 minutes.
- Place brown rice in a large bowl and add the tuna mixture. Spread the cucumber, red cabbage and avocado on top and enjoy!
Quinoa salad with black beans and avocado
Do you need some inspiration and are you looking for delicious recipes for low-calorie salads for the office? Then this recipe is perfect for you! Quinoa contains all nine essential amino acids and is one of the best vegan protein sources out there!
Ingredients for 4 servings:
- 460 grams of cooked quinoa
- 280 grams of canned black beans
- 200 grams cherry tomatoes, halved
- 1/2 avocado, diced
- 1/2 bunch fresh coriander, finely chopped
- 50 ml freshly squeezed lemon juice
- 2 tbsp olive oil
- grated lemon peel
- 1 garlic clove, finely chopped
- Salt and pepper
Preparation:
- Combine quinoa, black beans, cherry tomatoes, and avocado in a bowl.
- For the dressing, place the coriander, lemon juice, olive oil, lemon zest and garlic clove in a blender and puree until smooth. Season with salt and water and add a little water if necessary.
- Mix the dressing with the salad and put it in the fridge for 15-20 minutes.
Caesar salad recipe low in calories
There is hardly anyone who doesn't love Caesar salad or has at least eaten it once. But did you know that when ordered in a restaurant, the classic dish can contain a whopping 800 calories? Pretty much for a salad, right? So next time you feel like it, simply prepare the salad yourself at home using our recipe, which only provides 320 calories per serving!
Ingredients for 4 servings:
- 400 grams of chicken breast fillet
- 1 head of romaine or iceberg lettuce
- 1 small wholemeal bread roll
- The juice of a lemon
- 2 tbsp olive oil
- 4 heart purchased eggs, quartered
Kalorienarmes Caesar Dressing:
- 170 grams of Greek yogurt
- 25 grams of Parmesan, finely grated
- 50 grams of anchovy fillets
- 1 teaspoon mustard, medium hot
- a few drops of Worcestershire sauce
- 2 tbsp lemon juice
Preparation:
- Drizzle the chicken breast fillets with 2 tablespoons of lemon juice and a little olive oil.
- Preheat a grill pan over medium heat and grill the chicken for 3-4 minutes per side or until golden brown. Let cool and cut into slices.
- Heat 1 teaspoon of olive oil in another pan, cut the wholemeal roll into small pieces and fry it all over to form crispy croutons. Set aside.
- Place the dressing ingredients in a bowl and mix well.
- Divide the salad between large plates or place in a large salad bowl. Spread the chicken slices and eggs on top and drizzle everything with the dressing.
- Top with the croutons, sprinkle the Parmesan on top and serve immediately!
Delicious recipes for low-calorie dressings for salads
If you've taken the time, onebig, healthy saladWith fresh vegetables, you probably don't want to ruin it with a ready-made salad dressing with questionable ingredients. The dressings available in the supermarket are usually high in sugar and preservatives and are full of unhealthy fats. Making your own is the best way to ensure your salads remain low in calories and still healthy and tasty. Below you will find an overview of the ingredients you should have in the house to be able to prepare low-calorie dressings for salads in the shortest possible time.
- Essential oils such as olive, coconut or avocado oil
- Apple cider vinegar and balsamic vinegar
- Honig
- Lemons
- Yogurt or low-fat cream cheese
- Soy sauce, low sodium
- Mustard
- And of course a variety of fresh herbs and spices as desired
In order to prepare salads that are low in calories and delicious, you also need a delicious dressing! Making healthy salad dressings yourself is much easier than you might think. You should simply put all the ingredients of your choice in a mason jar and shake vigorously or puree them finely in a blender - it usually takes less than 5 minutes! The following dressings are real all-rounders and go perfectly with any low-calorie salad recipe.
Italian dressing:
- 50 ml olive oil
- 60 ml white wine vinegar
- 2 EL Honig
- 1 tsp Italian seasoning
- 1 tsp onion powder
- 2 cloves of garlic, finely chopped
- 1/2 teaspoon each salt and pepper
- 1 tbsp Parmesan, grated
Joghurt Ranch Dressing:
- 120 grams of yogurt or sour cream
- 2 tbsp olive oil
- 2 tbsp freshly squeezed lemon juice
- 2 cloves of garlic, minced
- 1 tbsp dried parsley
- 1 tsp dried dill
- 1/2 teaspoon each salt and pepper
Honey mustard dressing:
- 60 grams mustard, medium hot
- 80 grams of honey
- 2 tbsp olive oil
- 2 EL Balsamicoessig
- 1/2 teaspoon each salt and pepper
Ginger-Sesame-Dressing
- 60 ml rice vinegar
- 2 tbsp sesame oil
- 2 tbsp soy sauce
- 2 tbsp brown sugar or honey
- 2 cloves of garlic, finely chopped
- 1 tbsp fresh ginger, finely chopped
Balsamic-Dressing:
- 60 ml olive oil
- 60 ml Balsamic-Essig
- 2 EL Honig
- 1 tbsp mustard, medium hot
- 2 cloves of garlic, finely chopped
- 1/2 teaspoon each salt and pepper
Low-calorie salads: Creamy avocado salad dressing recipe
Bring the savory flavors of the Southwest to your table with this delicious and fresh creation. Although avocados aren't particularly low in calories, they provide heart-healthy fats that curb hunger and keep us full for longer periods of time. With just 60 calories per serving, this avocado dressing is the perfect way to add more flavor to your salad.
Ingredients for 3 servings and preparation:
- 1/2 Avocado
- 60 grams of Greek yogurt
- 90 ml water or more - depending on the desired consistency
- 1/2 bunch of fresh coriander
- 2 cloves of garlic
- 1 tbsp lime juice
- 1/2 tsp salt
- Preparation is child's play - simply mix all the ingredients in a blender until smooth and voila!
Turmeric Tahini Dressing Recipe
Turmeric is a superfood and has been used for centuries to treat various diseases and ailments. This super simple recipe for tahini dressing is ideal not only for preparing low-calorie salads, but is also ideal as a sauce or dip.
Ingredients for 8 servings and preparation:
- 60 Grams Sesam-Tahini
- 60 ml freshly squeezed lemon juice
- 1 tbsp water
- 1 tsp olive oil
- 1 tsp nutritional yeast
- 1 tsp honey or maple syrup
- 1/2 teaspoon each of salt, pepper and turmeric powder
- Either place all ingredients in a preserving jar and shake vigorously or puree them in a blender until smooth.
