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:
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.
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!
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.
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.
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!
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.
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
Frequently Asked Questions
- What are some examples of salads that are under 100 calories?
- 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.
- What kind of dressings are suitable for a low-calorie salad?
- 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.
- Can I add protein to my salad and keep it under 100 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.
- How do I measure salad portions to stay 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.
- Can cheese be a part of a salad under 100 calories?
- 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.
- Are all vegetables suitable for a low-calorie salad?
- 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.
- What fruits are best for keeping my salad under 100 calories?
- 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.
- Is it possible to make a satisfying salad with so few 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.
- How can I add more flavor to my low-calorie salad without adding 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.
- Can nuts and seeds be part of a salad that's under 100 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.