These crisp and cool salads have a refreshing combination of ingredients to satisfy your taste buds while giving you the nutrition you need. Dig your fork into one of these 9 low-cal, main dish salads.
Curried Chicken Salad
Turn leftover chicken into a zesty part of the simple salad. Combining curry powder and fat-free yogurt upgrades a boring salad to a spicy, tangy bowl of greens.
Ingredients: Fat-free yogurt, grapes, curry powder, salt, walnuts, lettuce, chicken
Calories: 238 (approximate)
This dish tastes exactly like your favorite Caesar salad, but it contains only half the fat of traditional versions. How? The dressing uses silken tofu instead of mayo, to make a lighter, leaner topping for your salad.
Ingredients: Olive oil cooking spray, chicken breast, salt, pepper, silken soft tofu, lemons, extra_virgin olive oil, Dijon mustard, red wine vinegar, Worcestershire sauce, garlic, anchovy paste, fresh Parmesan cheese, romaine lettuce, fat-free croutons
Calories: 269
Boost your intake of whole grains by digging into this hearty salad. You’ll get plenty of fiber, plus vitamins A and C.
Ingredients: Winter wheat berries, bay leaf, spinach leaves, green apples, red bell peppers, Dijon mustard, chicken breasts, salt, pepper, cooking spray, green onions, Cucumber Yogurt Dressing
Calories: 332
Fresh and full of flavor, this salad brings together your favorite tastes of summer. Plus the mango chutney adds a spicy-sweet kick to each mouthful. Serve with a crusty baguette for a low-cal summer dinner.
Ingredients: Olive oil, limes, mango chutney, low-sodium soy sauce, fresh ginger, chicken breast, cooking spray, salad greens, mango, avocado
Calories: 185
Cornbread isn’t just for Thanksgiving. The tangy salad combines this comfort food with a citrus dressing for a delicious, vitamin C-packed meal.
Ingredients: Cornbread, limes, olive oil, cumin, chicken breasts, tomato, red onion, heart of romaine
Calories: 390
Contrast sweet mandarin oranges with zesty feta for a quick, filling salad. The orange juice dressing adds an extra layer of fruit flavor, and you can enjoy this colorful meal for less than 300 calories.
Ingredients: Chicken breast, cooking spray, lettuce, orange bell pepper, cherry tomatoes, carrots, feta cheese, green onions, orange juice concentrate, white vinegar, olive oil, salt, pepper, mandarin oranges, almonds
Calories: 299
This creamy chicken salad provides fiber by combining chickpeas with chicken and veggies. Though it works great as a salad, it is also delicious spooned into a pita half.
Ingredients: Chicken breast, chickpeas, cucumber, green onions, fresh mint, plain fat-free yogurt, garlic, salt, spinach leaves, feta, lemons
Calories: 258
Tomato chutney adds a spicy kick to the smoky, seasoned chicken in this recipe. The veggies provide vitamin C and fiber, allowing you devour the savory salad guilt-free.
Ingredients: Chicken breasts, blackened steak seasoning, romaine salad greens, cucumber, yellow bell pepper, olive oil vinaigrette, Tomato Chutney
Calories: 247
Don’t be fooled by this salad’s bare-bones appearance. It’s packed with plenty of flavor—and nutrients. Cabbage, unlike iceberg lettuce, is rich in vitamins C and K, and carrots are a good source of vitamin A. Plus the dressing adds just the right amount of nutty flavor.
Ingredients: Rice wine vinegar, olive oil, sesame oil, Thai peanut sauce, napa cabbage, carrots, scallions, rotisserie chicken, pepper, black sesame seeds
Calories: 302
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