Best Easy To Make Healthy with Salad Recipes for Weight Loss

You can enjoy these easy and refreshing salads in 15 minutes or less. Each serving of these salad recipes contains at least 6 grams of fiber and no more than 575 calories, helping you stay full for longer while supporting your nutrition goals. These recipes feature fall ingredients like apples, kale, and carrots, adding a delicious seasonal flavor. Try our Mixed Greens with Lentils and Sliced Apple or Chile-Spiced Chickpea Salad for a nutritious and tasty lunch or dinner option this autumn.

Fiber-Packed Spicy White Bean & Spinach Salad

This light and refreshing salad features seasoned white beans with ras el hangout, a Moroccan spice blend of cinnamon, cumin, turmeric, ginger, cardamom, and ground black and red pepper. For a creamier texture, gently mash some beans while stirring everything together. The bean salad is served on a bed of lightly dressed spinach, which complements the beans perfectly. It can also be enjoyed alongside grilled chicken or steak kebabs.

Ingredients

• 2 cans (15 ounces each) of rinsed, no-salt-added cannellini beans
• 1/3 cup of whole-milk plain yogurt
• 3/4 teaspoon of ras el hanout
• 1/2 teaspoon of refrigerated garlic paste
• 1/2 teaspoon of salt
• 1/2 teaspoon of honey
• 2 tablespoons of extra-virgin olive oil
• 1 tablespoon of red wine vinegar
• 1 tablespoon of harissa paste
• 1 package (5 ounces) of baby spinach
• 1 cup of julienned carrots
• 1/4 cup of chopped, unsalted roasted almonds
• 3 tablespoons of golden raisins

Directions

Combine beans, yogurt, ras el hanout, garlic paste, salt, and honey in a medium bowl to make the bean salad. Stir to incorporate and coarsely mash the beans if desired.
Whisk together oil, vinegar, and harissa in a separate large bowl. Add spinach, carrots, almonds, and raisins to the bowl and toss to coat. Serve the spinach mixture alongside the bean salad.

Mixed Greens with Lentils & Sliced Apple

This lentil, feta, and apple salad is a delicious vegetarian entree that can be quickly prepared for lunch. You can use canned lentils to save time, but remember to choose low-sodium ones and rinse them before adding them to the salad.

Ingredients

• 1 and a half cups of mixed salad greens
• Half a cup of cooked lentils
• 1 apple, cored and sliced (divided)
• 1 and a half tablespoons of crumbled feta cheese
• 1 tablespoon of red wine vinegar
• 2 teaspoons of extra-virgin olive oil

Directions

Arrange the greens on a plate.
Top the greens with lentils, using about half of the apple slices and feta.
Drizzle the salad with vinegar and oil.
Serve the remaining apple slices on the side.

Chile-Spiced Chickpea Salad

This easy, no-cook recipe features a flavorful chickpea salad with a spicy kick from sambal oelek, a ground chile paste. The addition of carrots provides a crunchy texture that perfectly balances the chickpeas.

Ingredients

• 1 tablespoon of sambal oelek
• 1 teaspoon of toasted sesame oil
• 1 teaspoon of rice vinegar
• 1 (15-ounce) can of no-salt-added chickpeas, rinsed
• 1 cup of shredded carrots
• ¼ cup of sliced scallions
• 1 sheet of torn nori
• 2 teaspoons of toasted sesame seeds

Directions

Combine sambal oelek, sesame oil, and vinegar in a medium bowl. Add chickpeas, carrots, scallions, nori, and sesame seeds; toss everything together to evenly coat.

Fig & Goat Cheese Salad

The delightful and harmonious blending of the naturally sweet figs with the rich and earthy goat cheese is guaranteed to gratify even the most discerning taste buds. If dried figs are not readily available, one can easily substitute them with equally delectable dried apricots for a similarly delightful culinary experience.

Ingredients

• 2 cups of mixed salad greens
• 4 dried figs, stemmed and sliced
• 1 ounce of fresh goat cheese, crumbled
• 1 ½ tablespoons of slivered almonds, preferably toasted
• 2 teaspoons of extra-virgin olive oil
• 2 teaspoons of balsamic vinegar
• ½ teaspoon of honey
• Pinch of salt
• Freshly ground pepper to taste

Directions

• Combine greens, figs, goat cheese, and almonds in a medium bowl.
• Stir together oil, vinegar, honey, salt, and pepper.
• Just before serving, drizzle the dressing over the salad and toss.

Tips:

Refrigerate salad and dressing separately for up to 24 hours if making ahead.

Cranberry-Walnut Chickpea Salad

Swap chicken for chickpeas to create a satisfying vegetarian main perfect for lunch. Enjoy the sweet-tart flavor of cranberries and the crunch of toasted walnuts and celery. Serve over leafy greens or use as a filling for sandwiches.

Ingredients

• 1/4 cup of low-fat plain strained yogurt, like Greek-style
• 1 tablespoon of minced onion
• 2 teaspoons of lemon juice
• 1/4 teaspoon of salt
• 1 can (15 ounces) of no-salt-added chickpeas, rinsed
• 1/4 cup of diced celery
• 1/4 cup of dried cranberries
• 1/4 cup of toasted chopped walnuts (see Tip)

Directions

Here’s an improved version:

• Combine yogurt, onion, lemon juice, and salt in a medium bowl.
• Add chickpeas, celery, cranberries, and walnuts to the bowl.
• Toss the ingredients together until they are coated evenly.
• For enhanced flavor, toast the walnuts before adding them to the mixture.

Tips:

To accomplish this, place chopped walnuts in a small dry skillet and cook over medium-low heat, stirring constantly, until they become fragrant (usually around 2 to 4 minutes).

Kale, Quinoa & Apple Salad

This fall-inspired salad combines the freshness of apples with the hearty texture of kale, quinoa, and nuts. The kale becomes tender and flavorful when massaged with the dressing while adding fennel and quinoa adds even more complexity. A touch of blue cheese adds a savory element to the overall taste.

Ingredients

• 2 tablespoons of cider vinegar
• 1 tablespoon of pure maple syrup
• ½ teaspoon of salt
• ¼ teaspoon of pepper
• ¼ cup of extra-virgin olive oil
• 1 large bunch of curly kale, stemmed and thinly sliced (about 8 cups)
• 2 medium Honeycrisp or Gala apples, unpeeled, roughly chopped
• 1 medium fennel bulb, cored and thinly sliced (3 cups)
• 2 cups of cooked quinoa at room temperature or chilled
• ½ cup of toasted slivered almonds (see Tip)
• ⅓ cup of dried cherries
• ¼ cup of crumbled blue cheese

Directions

• Combine vinegar, maple syrup, salt, and pepper in a large bowl.
• Gradually pour in the oil while whisking until the mixture is well combined.
• Add the kale to the dressing and massage it with clean hands until it is coated and slightly tender, which should take about 3 to 5 minutes.
• Add the apples, fennel, and quinoa to the bowl and toss everything together until well combined.
• Divide the mixture among 4 plates.
• Top each plate with almonds, cherries, and blue cheese.

Tips:

To enhance the flavor, it is recommended to toast nuts before using them in a recipe. To toast sliced nuts, place them in a small dry skillet and cook over medium-low heat. Stir constantly until they become fragrant, usually taking 2 to 4 minutes.

Cabbage, Tofu & Edamame Salad

Looking for some crunch? Try this salad with fresh red cabbage, edamame, bamboo shoots, and chow mein noodles. It’s topped with baked tofu, mandarin oranges, and a sesame vinaigrette for a slightly sweet flavor.

Ingredients

• 4 cups of mesclun
• ½ cup of shredded red cabbage
• 3 ounces of baked tofu cubes
• ½ cup of grated carrots
• ½ cup of edamame
• ¼ cup of mandarin oranges
• 1 tablespoon of golden raisins
• ½ cup of bamboo shoots
• 2 tablespoons of chow mein noodles
• 2 tablespoons of bottled reduced-sugar Asian sesame vinaigrette

Directions

Combine mesclun, cabbage, tofu, carrots, edamame, oranges, raisins, bamboo shoots, and chow mein noodles in a medium bowl. Then, drizzle the mixture with vinaigrette.

Quinoa Chickpea Salad with Roasted Red Pepper Hummus Dressing

This vegan salad contains nutritious plant-based ingredients like chickpeas, quinoa, and hummus. The sunflower seeds add a satisfying crunch, while the roasted peppers bring a unique flavor.

Ingredients

• 2 tablespoons of original or roasted red pepper flavor hummus
• 1 tablespoon of lemon juice
• 1 tablespoon of chopped roasted red pepper
• 2 cups of mixed salad greens
• ½ cup of cooked quinoa
• ½ cup of rinsed chickpeas
• 1 tablespoon of unsalted sunflower seeds
• 1 tablespoon of chopped fresh parsley
• Pinch of salt
• Pinch of ground pepper

Directions

1. Combine hummus, lemon juice, and red peppers in a small dish. Dilute with water until the desired consistency is reached for the dressing.
2. Arrange greens, quinoa, and chickpeas in a large bowl. Sprinkle sunflower seeds, parsley, salt, and pepper on top. Serve with the prepared dressing.

Romaine Salad with Orange & Radish

This version of the traditional Moroccan salad incorporates romaine lettuce and a classic vinaigrette inspired by the original combination of oranges and radishes. The vinaigrette is enhanced with fresh orange juice for a tangy and vibrant flavor. The salad is adorned with pomegranate seeds, providing a pop of color and a delightful crunch.

Ingredients

• 2 small heads of romaine lettuce, washed and torn into bite-size pieces
• 3 large navel oranges, divided
• 1 bunch of radishes
• 5 tablespoons of extra-virgin olive oil
• 1 ½ tablespoons of red wine vinegar
• ¼ teaspoon of salt
• ¼ teaspoon of ground pepper
• ¼ cup of pomegranate arils (seeds)

Directions

1. Start by placing romaine lettuce in a large salad bowl.
2. To supreme the oranges, use a large sharp knife to cut a thin slice off the top and bottom of each fruit. Place the oranges on a cutting board.
3. Remove the peel and white pith from the oranges by following the curve of the fruit with a small sharp knife. Do this over a bowl to catch any juice.
4. Switch to a small sharp knife and cut each orange segment from the surrounding membranes. Add the orange details to the salad bowl.
5. Wash the radishes and set aside 3 or 4 larger ones. Slice the remaining radishes into rounds and add them to the salad bowl.
6. Cut the remaining orange half and squeeze its juice into a small bowl.
7. Add oil, vinegar, salt, and pepper in the same bowl. Whisk until combined.
8. Grate the reserved radishes over the salad and add pomegranate arils.
9. Finally, pour the dressing into the salad and toss coat everything evenly.

3-Ingredient Green Goddess White Bean Salad

Bagged salad and slaw blends are fantastic time-saving ingredients that add variety to your meals without washing and chopping multiple vegetables. Combine a kale-and-broccoli slaw mix with canned white beans and a delicious yogurt-based green goddess dressing for a quick, crunchy main dish salad. Enjoy a flavorful meal in minutes!

Ingredients

10 ounces of kale and broccoli slaw mix
15 ounces of no-salt-added cannellini beans, rinsed
1/4 cup of green Goddess yogurt dressing

Directions

Mix the slaw with beans.
Pour the dressing over and mix well to coat.

To make ahead

Refrigerate the salad for up to 1 day.
Toss the salad with dressing just before eating.

Brussels Sprouts Salad with Crunchy Chickpeas

This quick and nutritious salad can be prepared in only 10 minutes. Enjoy it immediately, or divide it into portions for four satisfying high-fiber lunches throughout the week. To save time on preparation, use pre-shredded Brussels sprouts from the produce section and store-bought roasted chickpeas. You can find roasted chickpea snacks in your local grocery store’s healthy snacks or nuts.

Ingredients

9 to 10-ounce package of shredded or shaved Brussels sprouts
4 cups of chopped kale
1/2 cup of Tahini Sauce with Lemon and garlic (refer to Associated Recipes)
1 cup of roasted chickpea snacks with sea salt
1 medium avocado, pitted and quartered

Directions

1. Prepare 4 single-serving lidded containers and divide the Brussels sprouts and kale evenly, approximately 3 1/2 cups of greens per container. Seal the containers and refrigerate for up to 4 days.
2. In 4 small lidded containers, transfer 2 tablespoons of tahini sauce into each one. Refrigerate these containers for up to 4 days.
3. When ready to serve each salad, drizzle 1 portion of tahini sauce onto the salad and toss well to coat. Add 1/4 cup of roasted chickpeas and 1/4 avocado as a topping.

To make ahead

To prepare beforehand, refrigerate the dressing and salad (excluding avocado and chickpeas) separately for up to 4 days. Before serving, top the salad with the sauce, chickpeas, and avocado.