7 Fresh Salads under 100 Calories ...

By Jelena

7 Fresh Salads under 100 Calories ...

Salads under 100 calories do not have to be plain, boring, taste like wet cardboard or whatever it is people think of whenever a low calorie dish, side dish or a snack is mentioned. Time to get creative, healthy and fit, my ladies, and all that while eating tasty, refreshing stuff you’ll love! So, check out these 7 awesome healthy salad recipes to find ones that are to yours and your family’s liking:

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1

Green Beans Salad

The first on my list of recipes for salads under 100 calories is something I’ve found on fatsecret.com and have been using as a healthy low calorie dish I can just wolf down between two trips to the beach without feeling heavy or sleepy. It’s super easy to make and contains only 50 calories per serving (8 servings all in all) so check out the recipe below and start chopping!

Ingredients:
1 Tablespoon Olive Oil
1 Tablespoon Parmesan
5 Green Olives
¼ Onion (preferably red, chopped)
10-12 Cherry Tomatoes
500 grams Green Beans (frozen, trimmed)
Pinch of pepper
Pinch of thyme (oregano and rosemary will also work)
30ml Water
1 tbsp Vinegar

Instructions:
Steam or boil your green beans, dip them in cold water, strain and let them cool off completely then combine all of your veggies (and onion) in a bowl. Use the other bowl to turn the rest of the ingredients (water, vinegar, spices, oil and cheese) into a well mixed dressing then pour it over the veggies.

Note: Original recipe includes 1 finely chopped garlic clove which I prefer to leave out but you don’t have to.

UPD:

Green beans salad is a great option for those looking for a healthy and low calorie meal. It is easy to make and contains only 50 calories per serving, making it a great choice for those watching their calorie intake. The ingredients needed for this salad are 1 tablespoon of olive oil, 1 tablespoon of parmesan, 5 green olives, ¼ onion (preferably red, chopped), 10-12 cherry tomatoes, 500 grams green beans (frozen, trimmed), a pinch of pepper, a pinch of thyme (oregano and rosemary will also work), 30ml water, and 1 tablespoon of vinegar.

To make the salad, you will need to steam or boil the green beans, then dip them in cold water, strain, and let them cool off completely. Then, combine all of the veggies (and onion) in a bowl. In a separate bowl, mix the rest of the ingredients (water, vinegar, spices, oil, and cheese) together to form a well-mixed dressing. Pour the dressing over the veggies and mix. The original recipe also includes 1 finely chopped garlic clove, which can be added if desired.

This green beans salad is a great, healthy option for those watching their calorie intake.

2

Apple, Orange, Honey and Cinnamon Salad

This simple yet incredibly delicious dessert-salad is sweeter than chocolate, more refreshing than ice-cream and will certainly help you control your sweet tooth without having to give up that amazing feeling of happiness only a good sugar rush can provide.

Ingredients:
1 Apple
1 Orange
1 Teaspoon of Honey
1-2 Pinches of Cinnamon

Instructions:
I love my fruit cold and refreshing so if prefer to leave them in a fridge overnight but you don’t have to in which case you’ll be skipping this and moving on to step two – peeling. Peel the orange without splitting the wedges, core your apple then take a very sharp knife and do your best to cut thin, round slices. Arrange your salad on a plate laying down apple rings first covering them with honey then top off with those juicy orange rings and a pinch or two of cinnamon. Serve as a fruit pizza!

UPD:

This Apple, Orange, Honey and Cinnamon Salad is a great option for those looking for a light and delicious meal. With just four ingredients, this salad is easy to make and only requires a few minutes of preparation time. The combination of sweet and savory flavors makes this salad a great addition to any meal.

This salad is a great way to get your daily dose of fruits and vegetables without having to worry about calories. Apples and oranges are both packed with essential vitamins and minerals, while honey and cinnamon add a sweet and flavorful kick. This salad is also a great source of dietary fiber, which can help keep you feeling full for longer.

This salad is also a great way to add some variety to your diet. The combination of apples, oranges, honey, and cinnamon can provide a unique flavor that you won't find in many other salads. The sweetness of the honey and the spiciness of the cinnamon can also make this salad a great accompaniment to any meal.

Frequently asked questions

You could have a simple garden salad with lettuce, tomatoes, cucumbers, and a light dressing, or a fruit salad with berries and apple slices. A spinach and arugula salad with lemon juice and herbs can also be under 100 calories.

Light dressings like balsamic vinegar, lemon juice, or a small amount of olive oil mixed with vinegar are suitable. You can also use Greek yogurt-based dressings or mustard vinaigrette for flavor without adding too many calories.

Yes, you can add proteins like a boiled egg white, a few shrimp, or a tablespoon of canned tuna. Be mindful of the portion size to keep the salad under 100 calories.

Use measuring cups or a food scale to keep track of your ingredients. Fill half your plate with non-starchy veggies, and add a small palm-sized amount of protein if using.

Cheese can be calorie-dense, so if you want to include it, opt for a low-fat version and use a small amount, like a sprinkle of feta or parmesan.

Most non-starchy vegetables like lettuce, tomatoes, cucumbers, and bell peppers are low in calories and suitable for these salads. Starchy vegetables like potatoes or corn may increase the calorie count.

Fruits like berries, apple slices, and orange segments are low in calories and can add sweetness and flavor to your salad without pushing it over 100 calories.

Yes, by combining a variety of vegetables, adding volume with leafy greens, and perhaps including a low-calorie protein or fruit, you can create a satisfying salad that's still under 100 calories.

Incorporate a variety of herbs and spices, use flavored vinegars, add citrus zest, or include a small amount of strong-flavored ingredients like olives or sun-dried tomatoes to enhance the taste without adding many calories.

Nuts and seeds are high in calories, so include them sparingly. A teaspoon of chopped nuts or seeds can add crunch and nutrition to your salad without too many extra calories.

3

Amaranth Leaves Salad

One cup (132 grams) of boiled strained Amaranth leaves (also known as Vlita in Greece) has only 28 calories and is extremely rich in Vitamins A, B and C, calcium, potassium, iron, zinc and is pretty much a textbook example of what a healthy salad is supposed to be like. Dress it with salt and freshly squeezed lemon juice to get one of the healthiest, most refreshing low calorie salads ever, a few drops of olive oil in case you don’t mind the extra calories or experiment even further by adding a salad dressing of your own.

UPD:

Amaranth leaves are an excellent source of dietary fiber, providing 4 grams per cup (132 grams). The leaves are also a good source of magnesium and phosphorus, with 28 mg and 34 mg per cup, respectively. Additionally, they are a good source of folate, providing 17 mcg per cup. Amaranth leaves are also a great source of antioxidants, which can help reduce inflammation and protect against chronic diseases.

4

Cucumber and Onion Salad

Refreshing, tasty and surprisingly low in calories this salad proves that opting for salads under 100 calories doesn’t have to mean you have to leave all those fantastic flavors aside and spend your days eating stuff that tastes like wet cardboard. Give it a taste!

Ingredients:
1 Tablespoon Vinegar (use Apple Cider, Balsamico, Rice Vinegar or pretty much any other “cool/unusual” vinegar you might have at hand)
Pinch of Pepper
2 Pinches Salt
2 and a half cups of thin cucumber slices
½ Cup Onions (again, thin slices)

Instructions:
Mix your veggies then put them aside making sure you’re using a plastic, glass or ceramic bowl (not the metal one). Combine salt, pepper and vinegar into a different bowl, give them a good stir before pouring over the cucumbers and onions and giving them a light shake/toss. Cover the bowl and let it chill in the fridge for the next hour or two and voila! Your salad is ready for serving.

UPD:

Cucumber and onion salad is a great way to enjoy a healthy meal without breaking the calorie bank. This salad is low in calories, but still packs in plenty of flavor. The combination of vinegar, pepper, salt, cucumber, and onion makes for a delicious and refreshing dish.

Cucumbers are a great source of dietary fiber, vitamin K, and vitamin C. They also contain a variety of antioxidants, which can help protect against cell damage and disease. Onions are a great source of vitamin C, folate, and potassium. They also contain a variety of antioxidants, which can help reduce inflammation and protect against disease.

To make this salad, you'll need a few basic ingredients. Start with one tablespoon of vinegar, such as apple cider, balsamico, or rice vinegar. Add a pinch of pepper and two pinches of salt. Then, mix two and a half cups of thin cucumber slices and half a cup of onions, also sliced thin.

5

Corn Salad

Speaking about low calorie salads, I’ve always believed you can’t add mayonnaise to them and expect them to be low cal. still. I was wrong, thank God, as this tasty treat I found browsing around for light food ideas has only 85 calories per serving (1/2 cup) and definitely qualifies as a salad under 100 calories despite that yummy, yummy guilty pleasure called mayonnaise! Give it a taste – I know I will!

Ingredients:
500 grams (about 2 cups) Cherry Tomato Slices
½ Cup Light Mayo (you can also add ¼ cup mayo and ¼ light yoghurt to make this salad even lighter)
6 Cups Corn Kernels
300 grams (about 1 ¼ cup) Green Peas
½ Cup Red Onion Slices (optional)
200 grams (one cup) Low Fat Cheese Shreds

Instructions:
Boil peas and corn let them cool down in case you’ll be using frozen ones or simply drain in case you’re going for canned, add the rest of your ingredients, season to taste and chill until serving. It’s that simple!

UPD:

Corn salad is a great dish for anyone looking for a light and healthy meal. It is a great way to get in your vegetables while still enjoying a delicious and satisfying meal.

This salad is made with cherry tomatoes, light mayonnaise, corn kernels, green peas, red onion slices, and low-fat cheese shreds. All of these ingredients are low in calories, making this salad a great option for anyone looking to watch their calorie intake.

The preparation of this salad is also simple and can be done in no time. To make it, simply boil the peas and corn, let them cool down, and then add the other ingredients. You can also add a bit of light yoghurt to make the salad even lighter. Once you have added all of the ingredients, season to taste and chill until serving.

This salad is a great source of protein, vitamins, and minerals. It is also a good source of dietary fiber, which helps to keep you feeling full for longer.

In addition to being low in calories, this salad is also low in fat and cholesterol. This makes it a great option for anyone looking to reduce their fat intake.

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6

Tropical Fruit Salad

Looking for more salads under 100 calories? Well, here’s one that’s really going to turn you into a fruit-person and help you turn your standard snack time into a tropical pleasure! 'Nuff said!

1 Pomegranate
1 Medium Mango
2 Cups of Cantaloupe Chunks
1 Medium Nectarine Peach
2 Kiwis
2 Cups Pineapple
Mint Leaves
Juice from ½ a lime

Instructions:
Clean, peel and cut everything into chunks, add pomegranate seeds, crushed mint leaves and lime juice, cover an leave in the fridge for an hour or two. This amazing salad contains about 600 calories all in all but is a large one which means you’ll get 6-8 servings out of it, each totaling 100 calories or less.

UPD:

This article features a delicious and healthy tropical fruit salad recipe that is perfect for those looking for salads under 100 calories. The salad is made with a variety of fresh fruits including pomegranate, mango, cantaloupe, nectarine peach, kiwi, and pineapple. The addition of mint leaves and lime juice adds a refreshing twist to the salad. The recipe yields 6-8 servings, each totaling 100 calories or less. This makes it a great option for a nutritious snack or side dish. The article also includes instructions on how to prepare the salad, making it easy for readers to recreate at home.

7

Spicy Jicama Salad

Now, I don’t know about you, but a spicy low calorie dish always sounds like a perfect summer snack to me! And this Jicama salad I found on fatsecret.com has only 33 calories per serving which, of course, leaves you a lot of room for experimenting. But, wait, let me give you a basic recipe first so you can give it a try before you decide to throw in an extra veggie, a bit of light dressing or your favorite spices.

Ingredients:
Juice from ½ lime
1 Jicama (medium)
1 Teaspoon Chili Powder

Instructions:
Clean and peel your Jicama then slice it to get thin French-fry-looking sticks. Add chili powder and lime juice, give it a good toss (and maybe a pinch of salt or other herb of choice) and serve. See? I told you it’s going to be super easy!

Who knew salads under 100 calories could be so fun, tasty and easy to make! I bet these could inspire everyone to give a healthy low calorie dish a go from time to time - even if the ones who are not into weight loss or healthy eating. But, tell me – which of these low calorie salads are you going to add to your recipe book?

Top Image Source: weheartit.com

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