Low-calorie salads: These delicious and filling recipes will help you lose weight!

Low-calorie salads: These delicious and filling recipes will help you lose weight!

A light and crispy salad is the ultimate summer dish – we don’t have to stand over the stove for hours and can enjoy all the delicious, colorful vegetables that are currently in season. Regardless of whether we want to maintain a healthy weight or lose a few pounds, we need to have a healthy and balanced diet. We all know that salads are good for our health, but with greasy sauces and a number of supplements such as cheese and bacon, they can also become real calorie bombs. Low-calorie salads don’t have to be boring – just like everything else in life, a good and delicious salad is all about balance. Would you like 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 salads with low calories!

Depending on gender, size, age and activity level, “low calorie” means something different for everyone, but according to fitness experts, 400-500 calories per meal are a good option for most women. If you want to prepare low-calorie salads that fill you up, there are a few important points to watch out for. First build your base with as much raw or roasted vegetables as you want – this will ensure that you provide your body with a lot 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 provide more taste and you have the perfect light dish!

Low Calorie Salads – Avocado Salad with Shrimp

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, arugula, lettuce, etc.
• 400 grams of cherry tomatoes, halved
• 1 bunch of fresh coriander, finely chopped
• 400 grams of shrimp
• 1/2 avocado, diced
• 1/2 red onion, finely chopped
• 2 hard boiled eggs, quartered
• 2 tbsp freshly squeezed lemon juice
• 1 tablespoon of 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 prawns in it for 2-3 minutes on each side.
• Mix tomatoes, green salad, coriander, onion mixture in a large bowl and spread on 2 plates. Cover with prawns, avocado and egg and serve.

Delicious and low-calorie salads for grilling: Caprese pasta salad with strawberries

A creamy pasta salad as a side dish for grilling in the garden! Pasta and low-calorie are actually two words that are mutually exclusive – but that’s how many of us think! With only 402 calories per serving, this summery and light pasta salad will be a real winner at the 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 into small pieces
• 250 grams of fresh strawberries, quartered
• 130 grams of mozzarella, cut into bite-size pieces
• 40 ml white balsamic vinegar
• 2 tablespoons of olive oil
• 1/2 bunch of fresh mint, chopped into small pieces
• salt and pepper

Preparation:

• Cook the pasta according to the package instructions and let them cool to room temperature.
• Put the balsamic vinegar, olive oil, shallots, mint and some salt and pepper in a small bowl and whisk.
• 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, which we prefer over the others. For some this is a Waldorf salad and for others it is a classic 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. Now 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 of turkey bacon
• 250 grams of cherry tomatoes, halved
• 1 cucumber, finely chopped
• 400 grams of a mix of watercress, iceberg lettuce, endive and leaf lettuce
• 1 avocado, sliced
• 4 hard boiled eggs
• 40 grams of blue cheese, crumbled
• 1 tablespoon of 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 tablespoons of 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.
• Put the ingredients for the yogurt dressing in a small bowl and stir well.
• Cut the green salad and put it in a salad bowl. Put chicken, eggs, tomatoes, cucumber and onions on top of each other.
• Sprinkle with crumbled blue cheese and chives, then drizzle with dressing and enjoy!

Low-calorie salads: Spicy tuna salad with rice

When it comes to tasty quick low-calorie salads, this recipe should be high on the list! Packed with protein, wholesome carbohydrates and heart-healthy fats and rounded off with a delicious spicy dressing – this tuna salad is the perfect light, low-calorie meal! And the best thing? One serving contains only 380 calories!

Ingredients for 4 servings:

• 440 grams of canned tuna, in its own juice
• 30 grams of celery, finely chopped
• 15 grams of spring onions, finely chopped
• 1 large cucumber, cut into small pieces
• 1 avocado, diced
• 90 grams of red cabbage, finely chopped
• 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:

• For the dressing, whisk yogurt, mayonnaise, soy sauce / sriracha and vinegar in a bowl and season with salt and pepper.
• Put the tuna, celery and spring onions in the bowl, stir and chill for 30 minutes.
• Put the 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 tasty recipes for low-calorie salads for the office? Then this recipe is just right for you! Quinoa contains all nine essential amino acids and is one of the best vegan protein sources ever!

Ingredients for 4 servings:

• 460 grams of cooked quinoa
• 280 grams of canned black beans
• 200 grams of cherry tomatoes, halved
• 1/2 avocado, diced
• 1/2 bunch of fresh coriander, finely chopped
• 50 ml freshly squeezed lemon juice
• 2 tablespoons of olive oil
• grated lemon peel
• 1 clove of garlic, finely chopped
• salt and pepper

Preparation:

• Combine quinoa, black beans, cherry tomatoes and avocado in a bowl.
• For the dressing, put the coriander, lemon juice, olive oil, lemon peel, clove of garlic 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 in the fridge for 15-20 minutes.

Caesar salad recipe low in calories

There is hardly anyone who does not love the Caesar salad or at least has eaten it once. But did you know that the classic ordered in the restaurant can contain a whopping 800 calories? Quite a lot for a salad, right? So the next time you feel like it, just prepare the salad yourself at home, according to our recipe, which only delivers 320 calories per serving!

Ingredients for 4 servings:

• 400 grams of chicken breast fillet
• 1 head of Roman or iceberg lettuce
• 1 small wholemeal roll
• The juice of a lemon
• 2 tablespoons of olive oil
• 4 hard-boiled eggs, quartered

Low-calorie caesar dressing:

• 170 grams of Greek yogurt
• 25 grams of Parmesan cheese, finely grated
• 50 grams of anchovy fillets
• 1 tsp mustard, medium hot
• a few drops of Worcester 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 meat 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 whole grain bun into small pieces and fry it all around to make crispy croutons. Put aside.
• Put the ingredients for the dressing in a bowl and mix well.
• Spread the lettuce on 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 over it and serve immediately!

Delicious recipes for low-calorie dressings for salads

If you’ve taken the time to prepare a large, healthy salad with 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 usually contain a lot of sugar and preservatives and are full of unhealthy fats. Do it yourself is the best way to ensure that your salads stay low in calories and still stay healthy and tasty. Below you will find an overview of the ingredients you should have at home to prepare low-calorie dressings for salads in no time.

• Local oils such as olive, coconut or avocado oil
• Apple cider vinegar and balsamic vinegar
• honey
• Lemons
• Yogurt or low-fat cream cheese
• Soy sauce, low in sodium
• mustard
• And of course different fresh herbs and spices at will

To prepare low-calorie and tasty salads, 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 in a blender – usually takes less than 5 minutes! The following dressings are real all-rounders and go perfectly with any recipe for low-calorie salads.

Italian dressing:

• 50 ml of olive oil
• 60 ml white wine vinegar
• 2 tbsp honey
• 1 tsp Italian spice
• 1 tsp onion powder
• 2 cloves of garlic, finely chopped
• 1/2 tsp salt and pepper each
• 1 tbsp parmesan, grated

Yogurt Ranch Dressing:

• 120 grams of yogurt or sour cream
• 2 tablespoons of olive oil
• 2 tbsp freshly squeezed lemon juice
• 2 cloves of garlic, chopped
• 1 tablespoon of dried parsley
• 1 tsp dried dill
• 1/2 tsp salt and pepper each

Honey mustard dressing:

• 60 grams of mustard, medium hot
• 80 grams of honey
• 2 tablespoons of olive oil
• 2 tbsp balsamic vinegar
• 1/2 tsp salt and pepper each

Ginger sesame dressing

• 60 ml rice vinegar
• 2 tbsp sesame oil
• 2 tbsp soy sauce
• 2 tablespoons of brown sugar or honey
• 2 cloves of garlic, finely chopped
• 1 tbsp fresh ginger, chopped into small pieces

Balsamic dressing:

• 60 ml of olive oil
• 60 ml balsamic vinegar
• 2 tbsp honey
• 1 tbsp mustard, medium hot
• 2 cloves of garlic, finely chopped
• 1/2 tsp salt and pepper each

Salads low in calories: creamy avocado salad dressing recipe

With this delicious and fresh creation you bring the spicy aromas of the Southwest to your table. Although avocados are not particularly low in calories, they provide healthy fats that curb hunger and keep us full for long periods of time. At just 60 calories per serving, this avocado dressing is the perfect way to add 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 bunches of fresh coriander
• 2 cloves of garlic
• 1 tbsp lime juice
• 1/2 tsp salt
• The preparation is child’s play – just stir all ingredients in a blender and voila!

Turmeric tahini dressing recipe

Turmeric is a superfood and has been used for centuries in various diseases and diseases. This super simple recipe for tahini dressing is not only ideal for preparing low-calorie salads, but is also ideal as a sauce or dip.

Ingredients for 8 servings and preparation:

• 60 grams of sesame 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 tsp salt, pepper and turmeric powder
• Place all ingredients in a mason jar and shake vigorously or puree in a blender.

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