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13 Best Salad Recipes For Weight Loss in 2020

Salad is always helpful in weight loss if you replace it with your regular meal because you get a good balance of nutrients like protein, fiber, and minerals from the salad. Salad is also good for your gut that helps in improving your metabolism. Better metabolism helps in shedding weight at faster speed.

You can add chicken or turkey if you prefer non-veg or you can enjoy cheese, lentils, beans or chickpeas for protien punch in your diet.

You can make your salad delicious by adding different other ingredients like different spices, herbs and low-calorie sauces to make a healthy alternative from your regular diet. I am gonna share 13 best salad recipes for weight loss that will not only take you a step ahead in your weight loss journey but also satisfy your taste buds.

Best Salad Recipes For Weight Loss

#1. Green Bean Salad 

Beans are high protein food that contributes to your weight loss regimen by burning fats and calories. A study has found that protein intake causes 25-30% increase in metabolic rate. This green bean salad has 220 calories per serving. 

Ingredients: For 1 serving. 

  • 3 oz green beans, cut into 2-inch pieces. 
  • 1 oz feta cheese. 
  • 1/4 cup slivered almonds sliced blanched. 
  • 7 cherry tomatoes, sliced in half. 
  • 1 tablespoon chopped red onion. 
  • 1 tsp white vinegar. 
  • 1 large garlic clove, minced. 
  • Freshly ground black pepper. 
  • 1/4 cup canned black beans. 
  • 1 tsp olive oil. 
  • 1/4 tsp dijon mustard. 
  • salt and black pepper. 

Preparation

Cook the green beans in a saucepan with salted water until the beans are crisp for about 5 to 7 minutes. Drain the remaining water. 

Take a large bowl, mix the cooked beans with halved cherry tomatoes, onion, feta cheese, and sliced silver almonds. 

Take a small bowl to whisk olive oil, garlic, white vinegar, black pepper, and mustard. Drizzle this over the salad and serve. 

#2. Lentil Salad Recipe 

Lentils contain resistant starch which is a type of fiber that resists being digested. This helps you in burning fat and control your appetite so that you consume fewer calories. The salad has 230 calories per serving. 

Ingredients: For 1 serving. 

  • 1/4 cup lentils. 
  • 1 cup of water. 
  • 1/4 cup yellow bell pepper, cut into short strips. 
  • 1/4 cup zucchini, cut into half-moons. 
  • 1/4 cup tomato, chopped. 
  • 1/4 cup avocado. 
  • 1/2 tbsp parsley. 
  • 1 tsp extra virgin olive oil. 
  • salt and black pepper. 

Preparation

In a pot, bring the water to boiling and then reduce the flames to maintain simmer. Add lentils and cover a lid for 20 to 30 minutes. Let it cool. 

In a frying pan, add extra olive oil and fry zucchini and yellow bell pepper for 15 minutes. Take a large bowl, add cooked lentils, zucchini, tomato, pepper, and basil. Add a tablespoon of olive oil, pepper and salt and toss until ingredients are well mixed. 

#3. Roasted Chickpea And Avocado Salad

Chickpeas are high in protein and fiber that helps in weight loss. Fibre keeps you feeling full for longer periods helping you to consume fewer calories during the day. Avocados help in burning calories and fats faster.

Ingredients: For 6 Servings. 

  • 5 oz mixed greens(150 g). 
  • 1 large cucumber, diced. 
  • 10 oz cherry tomato(275 g), halved. 
  • 1 avocado, diced. 
  • 30 oz chickpeas(850 g), drained and rinsed. 
  • 2 teaspoons smoked paprika. 
  • 1 ½ teaspoons garlic salt. 
  • 2 tablespoons extra virgin olive oil. 
  • 2 tablespoons fresh lemon juice. 
  • 2 tablespoons olive oil. 
  • ½ teaspoon salt. 
  • ½ teaspoon black pepper. 

Preparation

Preheat the oven to 400°F (200°C). In a large bowl, mix chickpeas, olive oil, and garlic salt. Spread the chickpeas onto a baking sheet and bake for 25-30 minutes until they are crisp. 

Dice cucumbers to a large bowl and toss the mixed greens, roasted chickpeas, avocado, tomatoes, extra virgin olive oil, lemon juice, salt, and pepper till it’s mixed well. 

Best Chicken Salad Recipes For Weight Loss

#4. Chicken Cucumber Lettuce Salad

This delicious chicken salad is a healthy, easy to prepare recipe. Chicken is a lean meat containing very less fat that fulfills your protein intake. The salad contains 340 calories per serving. 

Ingredients: For 1 Serving. 

  • 4 oz chicken breast. 
  • 2 leaves romaine lettuce. 
  • 1/4 medium cucumber. 
  • 7 cherry tomatoes. 
  • 1 tsp olive oil. 
  • 1 tbsp parsley. 
  • 1/2 tbsp tahini. 
  • 1/2 tbsp water. 
  • 1 tsp lemon juice. 
  • 1/4 tsp paprika. 
  • 1/4 tsp cumin. 
  • 1/4 medium yellow onion. 
  • salt and black pepper. 

Preparation

Preheat the oven to 350°F (180°C). Season both sides of the chicken breast with olive oil, cumin, oregano, paprika, and salt and bake it for 20-25 minutes. 

Chop the lettuce into medium pieces and lay them on the plate. Place halved cherry tomatoes in a circular design around the plate. Add cucumber slices and onion strips in the center and top it with the chicken breast sliced into pieces. 

In a small bowl, mix tahini, 1 tablespoon of water, and lemon juice and whisk thoroughly. Drizzle the mix on the salad. Cut parsley into fine pieces and sprinkle before serving. 

#5. Chicken Carrot Beans Salad

The salad contains low-fat chicken, carrots that add only 50 calories for a cup and dietary fibers of beans giving you a protein-filled, low-calorie salad for your weight loss diet. Each serving has 320 calories. 

Ingredients: For 1 Serving. 

  • 4 oz chicken breast. 
  • 1 bay leaf.
  • 1/4 medium red bell pepper. 
  • 2 medium green onions. 
  • 2 oz green beans, boiled. 
  • 1 medium carrot. 
  • 1 tablespoon apple cider vinegar. 
  • 1 tablespoon honey. 
  • 1/2 tablespoon soy sauce. 
  • salt and black pepper. 
  • 1/4 tablespoon sesame seeds. 
  • 1 tablespoon olive oil. 

Preparation

Boil the chicken breast with salt and bay leaf by checking with a meat thermometer. When the internal temperature of the chicken reads 165 degree fahrenheit, it’s properly cooked. 

In another vessel, blanch the green beans. Shred the chicken, add green beans, green onions, pepper, and shredded carrots in a large bowl. 

In a small bowl, put olive oil, apple cider vinegar, sesame seeds, soy sauce, salt, and black pepper, whisk until ingredients are mixed completely. Drizzle over the salad and sprinkle sesame seeds at the end to serve. 

#6. Chicken Greek Salad 

The chicken greek salad has cucumber which contains zero fats which is a great snack if you are in your weight loss journey. The salad has 360 calories per serving. 

Ingredients For 4 Serves. 

  • 2 cups shredded or chopped cooked chicken. 
  • 1 large cucumber, peeled, seeded, and chopped. 
  • 1 red onion, chopped. 
  • 1 red bell pepper, chopped. 
  • 4 Roma tomatoes, chopped. 
  • 1⁄2 (14–16oz) can garbanzo beans, drained. 
  • Salt and black pepper to taste. 
  • 1 tablespoon dried oregano. 
  • 1⁄4 cup olive oil. 
  • 3⁄4 cup crumbled feta. 
  • 2 Tablespoon red wine vinegar. 

Preparation

Mix cooked and shredded chicken with cucumber, bell pepper, onion, beans, tomatoes, and feta in a large bowl. 

In a small bowl, mix vinegar and oregano with a pinch of salt and pepper. Slowly add the olive oil while whisking to mix it well. Drizzle over the salad. 

Toss the salad well and serve. If you keep it in a fridge for 30 minutes, the ingredients mix together well giving your salad a nice texture. 

#7. Chicken Salad with Almond Honey Mustard Dressing

Chicken combined with grapes and blueberries that have antioxidant properties that help in weight loss as well as influence the gene that regulates fat burning and storage. This helps you in burning abdominal fat. The salad contains 429 calories per serving. 

Ingredients For 4 Servings. 

  • 2 teaspoons olive oil. 
  • 8 ounces boneless, skinless chicken breasts cut into small pieces. 
  • 1/2 teaspoon salt. 
  • 1/2 teaspoon pepper. 
  • 1 teaspoon chili powder. 
  • 2 cups grapes, halved. 
  • 1 cup fresh blueberries. 
  • 3 cups curly lettuce, chopped. 
  • 1/2 cup feta cheese. 
  • 1/2 cup almonds, chopped or crushed. 

Dressing ingredients

  • 3 tablespoons of almond butter. 
  • 1 tablespoon olive oil. 
  • 2 tablespoons freshly squeezed orange juice. 
  • 3 tablespoons of water. 
  • 1 tablespoon stone-ground mustard. 
  • 1/2 tablespoon raw honey. 
  • 1/4 teaspoon salt, more to taste. 
  • 1/2 teaspoon garlic. 

Preparation

Heat the olive oil in a large skillet over medium heat, Sprinkle the chicken with chili powder, salt, and pepper. Saute the chicken in the oil for a few minutes flipping every now and then to get uniform golden brown color on both sides. 

Prepare all the vegetables by cutting them into small pieces. Take a large bowl and add all the vegetables. After the chicken is cooled down, cut it into bite-size pieces and mix in the salad and refrigerate to chill. 

For dressing, puree all the dressing ingredients mentioned in the list until you get a smooth texture. Pour the dressing over the salad to serve. 

Best Mix Veg Salad For Weight Loss

#8. Tomato, Olive, And Mozzarella Salad

Tomatoes are considered as appetite suppressants and combined with black olives that provide you with dietary fiber greatly aids in your weight loss journey. The salad is very easy to prepare and contains 270 calories per serving. 

Ingredients: For 1 serving.

  • 2 medium Chopped Tomatoes. 
  • 1/4 medium Red Onion sliced. 
  • 2 oz Shredded Mozzarella. 
  • 2 Tablespoon Black Olives. 
  • 1/4 cup Fresh Basil or parsley or cilantro. 
  • 1/4 tablespoon mustard. 
  • 1 Garlic Cloves. 
  • 1 tablespoon Olive Oil. 
  • 1- Tablespoon White Vinegar. 
  • Salt and pepper. 

Preparation

In a large bowl, add two tomatoes sliced to medium size and a quarter of a sliced red onion. Add shredded mozzarella, parsley, black olives. 

In a small bowl, take olive oil, vinegar, garlic, salt, and pepper. Whisk well and drizzle over the salad. 

#9. Avocado And Black Bean Salad 

Black beans are packed with fiber and protein that help you in feeling full and reduces the urge for eating often. This helps if you constantly crave for food and can’t stand hunger. 

Avocados help in faster burning of fats and calories that complements your workout for faster results. The salad contains 260 calories per serving. 

Ingredients: For 1 serving

  • 1/2 cup avocados cubed. 
  • 5 cherry tomatoes halved. 
  • 1/4 cup yellow bell pepper chopped. 
  • 1/4 tsp dijon mustard. 
  • 1/4 red onion sliced. 
  • 1/4 cup canned black beans drained and rinsed. 
  • 1/8 cup chopped fresh cilantro. 
  • 1 tsp olive oil. 
  • 1 tsp lemon juice. 
  • 1 garlic clove minced. 
  • Salt and black pepper to taste. 

Preparation

In a large bowl, add diced quarter of an onion, diced avocados, 5 cherry tomatoes halved, black beans, cilantro, and yellow bell pepper. 

In a small bowl, take olive oil, lemon juice, mustard, salt, and black pepper and whisk well until combined. Drizzle the seasoning over the salad and toss until the salad is well coated. 

#10. Strawberry Spinach Salad

Strawberries are rich in anthocyanins which is a hormone responsible for boosting metabolism. Spinach is a low-calorie ingredient in your salad that packs vitamins, minerals, and fibers that will aid you in weight loss. 

The salad contains 170 calories per serving. 

Ingredients: For 1 Serving. 

  • 3 oz spinach. 
  • 1/2 feta cheese. 
  • 4 walnut halves. 
  • 6 strawberries. 
  • 1/4 medium yellow onion. 
  • 1 tablespoon balsamic vinegar. 
  • 1 tablespoon olive oil. 
  • 1 tablespoon honey. 

Preparation:

Chop the spinach into medium-size portions. Cut each strawberry into 4 pieces. Place the strawberries over the lettuce. Sprinkle feta cheese and chopped walnuts. 

For seasoning, take a small bowl, add olive oil, balsamic vinegar, and a tablespoon of honey. Whisk until it’s mixed well. Drizzle over the strawberries and serve. 

Best Veg Salads For Weight Loss At Home

#11. Carrot Ribbon Salad With Lemon Vinaigrette

A cup of raw carrots amounts to only 50 calories of a 1500 calorie daily diet. Pistachios are also low in calories with high protein, fiber, and potassium. Pistachios also contain monounsaturated fatty acids that help in controlling cholesterol levels. 

Ingredients: For 2 servings.

  • 2 carrots. 
  • ¼ cup thinly sliced shallots. 
  • 6 tablespoons of lemon juice. 
  • 2 tablespoons of honey. 
  • ¾ cup raw pistachios. 
  • 4 tablespoons extra virgin olive oil. 
  • 1 tablespoon lemon zest. 
  • ½ teaspoon black pepper. 
  • ¼ cup chopped parsley. 
  • ¼ cup chopped frisée. 
  • ½ cup halved grapes. 
  • Salt to taste. 

Preparation:

Mix lemon juice, lemon zest, shallots, honey, and olive oil in a small bowl and mix well. Heat the skillet and add a teaspoon of olive oil. Add pistachios and salt and cook for 10 minutes. 

Take a large bowl, add carrot ribbons, halved grapes, parsley, frisée, parsley, and the cooked mixture for seasoning. Top the salad with the remaining pistachios before serving. 

#12. Lentil, Pear, And Arugula Salad 

Pears contain only 56 calories per 100 grams making it a high volume, low-calorie ingredient making it a perfect weight-loss food. Lentils are also high in protein and fiber that make you feel full thus helps in eating less. 

Arugula is also a low-calorie ingredient as two cups contain only 80 calories. The salad has 552 calories per serving. 

Ingredients: For 4 servings

  • 1 cup unsweetened coconut flakes(100 g). 
  • 1 tablespoon soy sauce. 
  • 1 ½ pear, sliced. 
  • 5 oz fresh arugula(140 g). 
  • 1 ½ cups lentils(250 g), cooked. 
  • coconut oil, for greasing. 
  • ¼ cup balsamic vinegar(60 mL). 
  • ¼ cup olive oil(60 mL). 
  • ½ tablespoon maple syrup. 
  • ¼ teaspoon liquid smoke. 
  • salt, to taste. 
  • pepper, to taste. 

Preparation:

Preheat the oven to 325°F (160°C). In a small bowl, add coconut flakes, maple syrup, soy sauce, and liquid smoke. Mix until well-combined. 

Spread the ingredients on a greased baking sheet. Make sure the flakes are not touching each other when you put it in the oven. Bake for 10 to 15 minutes, stirring every 5 minutes until the flakes turn golden brown. After baking, let it cool for 10 minutes. 

In a large bowl, mix pears, lentils, arugula, and coconut bacon. In a small bowl, add olive oil, balsamic vinegar, pepper, and salt, mix well until combined. 

Drizzle this dressing over the salad and serve immediately. 

#13. Kale And Sweet Potato Salad

Kale contains anti-stress nutrient magnesium. This is important as there is a direct correlation between weight management and stress. Sweet potatoes are low-glycemic food that does not cause spikes in blood sugar levels making it an ideal choice if you are diabetic. 

The salad contains 765 calories per serving. 

Ingredients: For 4 servings. 

  • 1 ½ cups sweet potato(300 g), diced. 
  • ½ cup pumpkin seeds(65 g). 
  • ½ teaspoon garlic powder. 
  • 2 teaspoons chili powder. 
  • 2 tablespoons maple syrup. 
  • ½ cup tahini(110 g). 
  • 2 teaspoons paprika. 
  • Salt, to taste. 
  • pepper, to taste. 
  • olive oil, to taste. 
  • 1 ½ tablespoons lemon juice. 
  • 3 tablespoons of water. 
  • 1 bunch kale, stemmed and torn into large pieces. 
  • 3 cups quinoa(510 g). 
  • ½ cup diced red onion(75 g). 

Preparation:

Preheat the oven to 375° F (190°C). Add the diced potatoes to a baking sheet, season with garlic powder, salt, paprika and pepper and drizzle with olive oil. 

Toss until the potatoes are well coated in the spices then spread out evenly. Bake until the potatoes are tender. 

In another small bowl, add pumpkin seeds,1 tablespoon maple syrup, salt, and chili powder. Mix until the ingredients are well combined. 

Spread the pumpkin seeds so that they are not touching each other in a baking sheet and bake for 10 minutes. Stir halfway through to ensure all sides are roasted. 

Take a measuring cup, add tahini, remaining maple syrup, salt, pepper, and lemon juice and mix it well. Add 1 tablespoon of water at a time to achieve desired consistency. 

In a large bowl, drizzle kale with olive oil and massage with your hands until kale is tender and shrunk in size by about a third. 

Add the roasted sweet potatoes, quinoa, red onion, and pumpkin seeds drizzle the tahini dressing and toss well. 

Final Thoughts 

Salads are a great option in your weight loss diet as they contain fresh vegetables, fruits and you have a good idea about the amount of calorie intake. 

It is important to avoid heavy dressing on your salad as dressing ingredients are calorie-rich and account for extra calories making your weight loss journey harder. 

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