Healthy salad toppings for weight loss


Top 20 Healthy Salad Toppings

Salads are typically made by combining lettuce or mixed greens with an assortment of toppings and a dressing.

With a large variety of possible mix-ins, salads can be a staple of a balanced diet. You can add almost any food to a salad, but some toppings are more nutritious than others.

Here are the top 20 healthy salad toppings.

1. Chopped Raw Vegetables

A typical salad starts with raw greens, such as lettuce, spinach, kale, mixed greens or arugula. However, you can also add several other raw vegetables.

Some popular raw veggie toppings include chopped carrots, onions, cucumbers, celery, mushrooms and broccoli. These vegetables are packed with fiber and plant compounds that offer health benefits.

One study in 422 young adults found that eating raw vegetables — including carrots, lettuce, spinach and cucumber — was associated with good mental health and mood (1).

2. Nuts and Seeds

Nuts and seeds — such as pistachios, walnuts, pumpkin seeds, almonds, peanuts and chia seeds — are highly nutritious salad toppings.

For example, 1 ounce (28 grams) of pumpkin seeds has 5 grams of protein and close to 20% of the Daily Value (DV) for zinc. Even more, adding just 22 almonds (1 ounce or 28 grams) to a salad packs over 3 grams of fiber and several vitamins and minerals.

When choosing nuts or seeds to add to your salad, look for raw or dry-roasted varieties without added salt, sugar or preservatives.

3. Dried Fruit

Salads and dried fruit are a delicious combination.

Using dried cranberries, apricots, mango or raisins as a salad topping is an easy way to add some sweetness along with various nutrients. For instance, 1 ounce (28 grams) of dried apricots has 20% of the DV for vitamin A and 2 grams of fiber.

To avoid added sugars and preservatives, look for dried fruits that only have the fruit listed as an ingredient. Additionally, use this tasty treat sparingly to top off your salad.

You can also make your own by slicing your favorite fruit into thin pieces and baking them on a lined baking sheet at 250°F (121°C) for two to three hours.

4. Whole Grains

Some popular whole grains to use as salad toppings include cooked brown rice, quinoa, farro and barley. These grains add texture and flavor to your salad.

Whole grains also provide fiber and protein that can help you feel full and satisfied after meals. For example, 1 cup (195 grams) of brown rice has 5 grams of protein and more than 3 grams of fiber.

Even more, research links whole grain consumption to a variety of health benefits — including weight loss and lower cholesterol levels (2).

Cooked whole grains are available at most grocery stores. To prepare your own, combine uncooked grains with water in a 1-to-2 ratio in a pot over the stove — for example, use 1 cup of grains with 2 cups of water. Bring to a boil, then simmer until the grains are tender.

5. Beans and Legumes

Beans and legumes are excellent sources of plant protein to add to your salad.

A 1-cup (172-gram) serving of both cooked black beans and kidney beans provides over 15 grams of protein in addition to vitamins, minerals and fiber.

You can use canned beans or prepare them yourself. To cook your own, put dried beans in a large pot and cover them with an inch of water. Bring to a boil and then let them simmer for one to three hours or until they are tender.

6. Fresh Fruit

Even though salads are typically thought of as a combination of vegetables, fresh fruit can be a delicious salad topping with added health benefits.

One study in more than 800 adults found that each piece of fruit consumed per day was associated with a 10% reduction in heart disease risk (3).

Popular fresh fruits to add to your salad include berries, apples, oranges and cherries. You can also use blended fruit or freshly squeezed fruit juice for homemade salad dressings.

7. Baked Tortilla or Pita Chips

Crushed tortilla chips or pita chips add a crunchy texture and delicious taste to your salad.

Tortilla chips are a great addition to Tex-Mex salads that include beans, salsa, avocado and shredded cheese. On the other hand, pita chips are a good complement to salads with Mediterranean flavors.

The most nutritious options are baked corn tortilla or whole-grain pita chips that are low in sodium and added sugar. A serving of packaged whole-wheat pita chips — 11 chips or about 28 grams — has approximately 3 grams of fiber and 4 grams of protein (4).

To prepare homemade baked chips, slice a few tortillas or pitas into six triangles, brush each triangle with olive oil and bake for 10–15 minutes at 350°F (176°C).

8. Shredded Hard Cheeses

Using shredded hard cheeses — including cheddar, gouda, parmesan and manchego — as a salad topping adds flavor and nutrition.

One ounce (28 grams) of shredded parmesan cheese has over 10 grams of protein for just over 100 calories. It also packs 35% of the DV for calcium — an important nutrient for bone health, blood clotting and proper muscle contraction (5).

Packaged shredded cheeses, as well as blocks of hard cheese that can be shredded with a hand grater, are widely available.

9. Roasted Vegetables

Roasted vegetables are a delicious complement to raw salad greens.

Depending on the vegetable, roasting brings out different flavors and textures. Research also suggests that cooking vegetables makes them easier to digest and improves the absorption of some nutrients (6, 7).

To make roasted vegetables, dice your chosen veggies, toss them in olive oil and seasonings and bake them on a lined baking sheet for 30–40 minutes at 350°F (176°C).

You can also use leftover roasted veggies from a previous meal as a salad topping.

10. Hard-Boiled Eggs

Eggs can be a highly nutritious addition to your salad.

One large egg provides 6 grams of protein and more than 15 vitamins and minerals for only 77 calories.

Their protein content can help you feel more full. One study in 30 overweight or obese women found that those who ate eggs at a meal consumed significantly fewer calories during the next 36 hours compared to those who ate bagels (8).

To make hard-boiled eggs, place the eggs in a saucepan and cover them with an inch (2.5 cm) of water. Bring to a boil for approximately 10 minutes, remove from heat and transfer the eggs to a bowl with cool water for five minutes before peeling.

11. Fresh Herbs

Herbs are the leaves, seeds or flowers of plants that can add flavor or fragrance to your dishes.

Popular fresh herbs to add to salads or salad dressings include basil, mint, rosemary, parsley, sage and cilantro.

Herbs not only add flavor but may also provide various health benefits.

For example, research shows that a compound in rosemary and sage may have anticancer properties, while cilantro may help fight inflammation (9, 10).

12. Leftover Meat

Leftover meats — such as baked or grilled chicken, pork or beef — can be repurposed as salad toppings.

Meats are loaded with vitamins and minerals, as well as high-quality protein that can help you feel full and satisfied (11).

For example, 3 ounces (84 grams) of baked chicken breast has 26 grams of protein for less than 140 calories.

Pre-cooked meats are available at grocery stores for convenient, quick salad toppings, but be aware that they may contain additional and potentially unhealthy ingredients.

You can also prepare your own by cooking meats in a skillet, on the grill or in your oven with olive oil and seasonings at 350°F (176°C) until they reach a safe internal temperature.

13. Seafood

Adding seafood to your salad can boost its nutrition and flavor.

Salmon, cod, halibut, shrimp, lobster and even sardines are incredibly healthy sources of protein, omega-3 fatty acids, vitamins and minerals. Studies show that eating fish can boost heart health and brain function (12, 13).

The most nutritious ways to prepare seafood for salads are baking, broiling or grilling. Deep-fried or breaded seafood with added oils and salt are not as healthy.

To prepare fish at home, brush the fillets with olive oil and seasonings and bake in a lined dish for 15–20 minutes at 400°F (204°C).

14. Avocados

Avocados are a versatile food and a great addition to salads.

They’re loaded with nutrients that can improve heart health and support healthy aging, such as monounsaturated fat, fiber, potassium, vitamin C, vitamin K and folate (14).

In fact, one avocado provides over 50% of the DV for vitamin K and 41% of the DV for folate.

You can add sliced avocado to almost any salad or use guacamole as a topping. To make guacamole, mash avocado with onion, garlic and lime juice. Optionally, add some fresh cilantro for an extra zing.

15. Soft Cheeses

Soft cheeses, including fresh mozzarella, feta, ricotta, goat, bleu and burrata, make excellent salad toppings.

They provide a creamy texture and delicious flavor, along with protein, calcium and other micronutrients. What’s more, soft goat and feta cheeses made from goat’s or sheep’s milk are lactose-free and good options for those who cannot tolerate cow’s milk (15, 16, 17).

Soft cheeses are widely available at grocery stores and specialty markets. When searching for mozzarella, burrata or feta cheeses, look for those packed in brine that inhibits bacterial growth and maintains the creamy texture.

16. Pomegranate Arils

The red seeds of pomegranates — known as arils — make for a decorative and nutritious salad topping.

They not only make for a pretty salad but may also provide impressive health benefits. Studies have found that pomegranate arils are rich in compounds called anthocyanins that can have antioxidant properties (18, 19).

Packaged pomegranate arils are available at most grocery stores. To get arils out of a whole pomegranate, slice off the top, use a knife to make a few evenly spaced scores on the sides of the fruit and then crack it open with your hands.

17. Corn and Salsa

Using corn and salsa as a salad topping is an easy way to create a flavorful and nutritious Tex-Mex salad.

A 1/2-cup (128-gram) serving of corn kernels has over 9% of the DV for fiber and is rich in vitamin C and folate. What’s more, research suggests that eating tomato-based products like salsa that contain lycopene may help prevent heart disease and cancer (20, 21).

When shopping for corn and salsa, look for varieties that contain mostly whole-food ingredients. You can also make homemade salsa with diced tomatoes, peppers, onions, cilantro and seasonings.

18. Tofu and Edamame

Tofu and soybeans, known as edamame, are excellent sources of plant protein to add to your salad.

One cup (155 grams) of cooked edamame has close to 17 grams of protein, while 1/2 cup (126 grams) of tofu provides close to 20 grams. Both foods are loaded with folate, vitamin K and several other micronutrients.

Additionally, eating tofu, edamame and other soy-based foods may help prevent heart disease and some cancers (22).

When choosing soy foods for your salad, look for whole soybeans and tofu without many additives. Keep in mind that most soy is genetically modified unless marked with an organic or GMO-free label.

19. Olives

Olives are a nutrient-rich and flavorful salad topping.

They’re loaded with healthy fats — packing over 2 grams of monounsaturated fat in 1 ounce (28 grams). Research has linked monounsaturated fat consumption to a reduced risk of heart disease and lower cholesterol levels (23, 24).

Since olives are cured in brine, they can be high in salt. If you’re watching your salt intake, look for varieties with reduced sodium.

20. Oil-and-Vinegar Dressings

A salad is not complete without a dressing.

In fact, one small study found that participants who ate salads with full-fat dressings absorbed more nutrients from the vegetables than those who used reduced-fat or non-fat dressings (25).

Since oils are a good source of fat, you can make your own full-fat salad dressing using oil and vinegar. Combine 2 tablespoons (30 ml) of healthy oils — such as olive oil or avocado oil — with 1 tablespoon (15 ml) of vinegar for a quick and tasty dressing.

Refine your mix with herbs and spices that suit your taste buds.

The Bottom Line

Adding healthy toppings to your salad can boost nutrition and flavor.

The above suggestions make it easy to put together a healthy mix that will help you feel fuller and more satisfied.

What’s more, these nutritious toppings can add flavor and texture to a balanced diet and may provide a variety of health benefits.

All nutrition information for the foods listed in this article is from the USDA Foods Database.

Meal Prep: Non-Boring Salad

18 Healthy Salad Topping Ideas

The creamy dressings and croutons can quickly turn your healthy salad into a splurge. Here's a list of our recommended healthy salad toppings, all bursting with flavor.

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Cherry Tomatoes

1 cup of sliced cherry tomatoes: 27 calories, 6 grams of carbs and 1 gram of protein

Cherry tomatoes are a beautiful way to add color and nutrients to your salad like vitamins C and A. The lycopene in tomatoes can help lower your risk for stroke and other chronic diseases.

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Broccoli

1 cup of raw broccoli: 20 calories, 4 grams of carbs and 2 grams of protein

Adding fresh broccoli to your salad is another way to get that crunch you crave without the junk. Broccoli is loaded with nutrients like beta-carotene, vitamin C and folate. It is also high in fiber, which will help keep you full all afternoon. Cruciferous vegetables like broccoli are even linked to preventing cancer, so whip up an easy broccoli raisin salad.

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Beets

1/2 cup of beets: 37 calories, 9 grams of carbs and 1 gram of protein

Calling all runners! You don’t need to rely on starchy pasta during your training diet. A salad topped with beets may be all you need. Beets have been proven to improve running performance and are chock full of nutrients. We love that beets pair well with fruit, too—check out this berry beet salad.

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Quinoa

1 cup of quinoa: 222 calories, 40 grams of carbs, 4 grams of fat and 8 grams of protein

Think small salads can’t be filling? Try adding quinoa. This protein-packed seed has a rice-like texture and can be tossed into any side salad or healthy main-dish salad recipe. It is also gluten-free, providing a great grainy substitute for anyone avoiding the big G. Quinoa is also ideal for vegans and vegetarians, because it provides a complete protein source. This strawberry quinoa spinach salad is as filling as it is beautiful.

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Berries

1 cup of berries: 84 calories, 21 grams of carbs and 1 gram of protein

Berries make a delicious salad topper and they have a long list of health benefits. Strawberries, raspberries and blackberries have been linked to cancer prevention. Blueberries can help protect against heart disease and possibly even Alzheimer’s. Make a meal out of your salad by adding lean protein with this grilled chicken salad with blueberry vinaigrette.

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Salmon

Half of a fillet of salmon: 280 calories, 13 grams of fat and 39 grams of protein

If you prefer a hearty salad with plenty of meat or protein, consider tossing some grilled salmon on your salad. (We have plenty of salmon recipes for inspiration!) Salmon has just as much protein as chicken or beef, but less saturated fat. It also contains omega-3 fatty acids, which protects against heart disease. Top your favorite antioxidant-rich greens with a grilled fillet; this balsamic-salmon spinach salad is quick to prepare.

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Olives

1 ounce of olives: 32 calories, 2 grams of carbohydrates and 3 grams of fat

While it’s best to avoid foods high in saturated fat like bacon or fried chicken as a salad topping, good fats are always welcome. Our bodies need fat to feel satisfied from a meal. Oftentimes when we try to avoid fat, we end up eating too many calories from carbohydrates, which can cause weight gain and other complications. Fill up with this hearty Italian salad.

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Avocado

1/2 of an avocado: 120 calories, 6 grams of carbs, 11 grams of fat and 2 grams of protein

If you’re a ranch dressing lover, then avocados might be your new best friend. Avocados provide that creamy texture we crave in salad dressing, but without the empty calories. The fat in avocados has been linked with improving heart disease. It can also help lower blood pressure and improve cholesterol. Try this DIY avocado salad dressing tonight.

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Chickpeas

1 cup of chickpeas: 286 calories, 54 grams of carbs, 3 grams of fat and 12 grams of protein

Chickpeas or garbanzo beans are an easy way to add some protein to your salad when you’re dashing out the door to work. Just sprinkle a handful over your garden chickpea salad for improved bone, heart and gut health. Chickpeas can also improve sleep and memory, so try adding them to your weekday lunch to become the office superstar.

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Taste of Home

Seeds

1 ounce of pumpkin seeds: 146 calories, 4 grams of carbs, 12 grams of fat and 9 grams of protein

Adding seeds to your salad gives it a hearty bite and a serious nutrient bump. Hemp seeds can help lower your cholesterol and provide a source of complete protein. Sunflower seeds are rich in protein, antioxidants and healthy fats. Pumpkin seeds are high in vitamins and minerals and may even help decrease anxiety; try adding roasted pumpkin seeds to a hearty autumn salad with apple slices and butternut squash.

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Tofu

1/5 of a block: 83 calories, 2 grams of carbs, 5 grams of fat and 9 grams of protein

Tofu isn’t just for vegetarians. It can help lower your risk for diabetes, obesity and heart disease. It has also been associated with cancer prevention. Tofu can be grilled for a firmer texture or mixed into an eggless egg salad for a flavorful salad topping.

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Grilled Chicken

1 cup of chicken: 231 calories, 5 grams of fat and 43 grams of protein

Topping your salad with chicken breast can take it from a boring side to a savory meal. Chicken breast is low in calories while providing tons of protein. Just don’t subject yourself to boring, poached, flavorless chicken. Serve up this chicken chopped salad for a change of pace.

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Almonds

1 ounce of almonds: 169 calories, 5 grams of carbs, 15 grams of fat and 6 grams of protein

If you are usually a crouton addict, change up your crunch with almonds. Eating plenty of nuts like almonds can not only help you live longer, but studies suggest that they can also help decrease belly fat and lower the risk of heart disease. This Chinese spinach-almond salad is seriously satisfying.

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Apple Slices

1 cup of apple slices: 65 calories and 17 grams of carbs

Add a tart crunch to every bite of your salad with fresh apple slices. They provide a crispness without calorie-rich croutons. Double the satisfying crunch with this apple and walnut salad.

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Veggie Burger

1 veggie burger: 124 calories, 11 grams of protein, 4 grams of fat and 10 grams of carbs

Need a fill-you-up-until-dinner kind of salad? Top your favorite greens and veggies with a protein-rich veggie burger. Look for veggie burger recipes made from beans for an extra dose of fiber as well. Crumble the burger, slice it or serve it whole.

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Black Beans

1/2 cup of black beans: 109 calories, 20 grams of carbs and 7 grams of protein

Add a hearty richness to your salad with black beans. They’ll fill you up while bringing a satisfying, creamy texture. Start with a layered garden black bean salad and add colorful vegetables.

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Tuna

1 cup of tuna: 179 calories, 1 gram of fat and 39 grams of protein

So long as your coworkers don’t mind a little fish smell in the office kitchen, canned tuna is a quick way to add flavor and protein to your go-to salad. This herbed tuna and white bean salad makes for a filling lunch or light dinner.

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Red Bell Pepper

1 cup of red bell peppers: 46 calories, 9 grams of carbs and 1 gram of protein

Red bell peppers add a sweet crunch and extra vitamins to any salad. Try a variety of bell pepper colors for a beautiful presentation. These California burger bowls are sure to stand out at your next barbecue.

Originally Published: May 21, 2020

Carrie Madormo, RN

Now a freelance health and food writer, Carrie worked as a nurse for over a decade. When she isn't hunched over her laptop with a baby in hand, you will find her cooking her grandmother’s recipes, lacing up her running shoes or sipping coffee in the bathroom to hide from her three young children.

Diet salads - 20 quick and tasty recipes

Recipes 05.11.2020 Vlada Krotenok

Photo: botanichka. ru

Salads are not necessarily liters of mayonnaise and chronic heaviness in the stomach. Indeed, old recipes from childhood have little to do with healthy nutrition. But healthy meals are not limited to cabbage or just slicing tomatoes. Keep 20 recipes for the most delicious dietary salads!

1. Diet salad with chicken and pepper

Photo: m.povar.ru

Cook it with bell peppers of different colors to make it even brighter!

You will need: 160 g chicken, 160 g tomatoes, 160 g cucumbers, 120 g peppers, 40 g lettuce, 4 tbsp. olive oil and soy sauce, salt and pepper.

Preparation: Fry the chicken in fairly large pieces and simmer it for a couple of minutes in soy sauce until tender. Chop the vegetables, put on lettuce leaves, put the chicken on top, salt and pepper.

2. Diet salad with shrimp and avocado

Photo: homeavocado.ru

A simple and quick gourmet diet salad recipe.

You will need: 100 g shrimp, 1 avocado, 1 cucumber, 20 g cheese, 1 garlic clove, 1 lemon, 1 tbsp. olive oil.

Preparation: Boil and peel the shrimp, cut the avocado and cucumbers and put everything on a plate. Dress the salad with olive oil, crushed garlic and the juice of half a lemon.

3. Diet protein salad

Photo: icooked.ru

Try it if you don't always get enough protein!

You will need: 200 g chicken, 50 g canned pineapples, 2 eggs, 50 g sour cream, herbs.

Preparation: Grind boiled chicken, proteins and pineapples. Dress the salad with sour cream and add some greens to taste.

4. Dietary salad with cottage cheese

Photo: gotovim-edim.ru

Beautiful green salad will be appropriate even on the holiday table.

You will need: 1 cucumber, 100 g Chinese cabbage, 100 g celery, 1 tsp. olive oil, 80 g cottage cheese, 1 tsp. balsamic, salt and pepper.

Preparation: Rinse, peel and coarsely chop all vegetables, mix and top with soft cottage cheese. Add spices and dress the salad with a mixture of olive oil and balsamic.

5. Diet mimosa

Photo: edalnya.com

Light and healthy variation of the traditional salad.

You will need: 1 tin canned tuna, 3 eggs, 50 g cheese, 1 carrot, 1 onion, 2 tbsp. soy sauce, 4 tbsp. yogurt.

Preparation: Mash tuna with a fork, cheese, boiled carrots, egg whites and soda yolks separately. Finely chop the onion and mix the yogurt with the soy sauce. Lay out in layers: proteins, sauce, cheese, sauce, tuna, sauce, carrots with onions, sauce, yolks.

6. Red bean salad with curd cheese

Photo: vsezdorovo.com

The salad is quite high-calorie, but just a couple of spoons is enough to fill up.

You will need: 400 g canned beans, 1 lemon, 2 garlic cloves, 50 ml olive oil, 100 g arugula, 200 g curd cheese, 50 g red onion, salt and pepper.

Preparation: Wash beans and mix with herbs and finely chopped red onion. Add olive oil, lemon juice, salt, pepper and cream cheese and mix well.

7. Diet salad with feta and olives

Photo: eatingwell.com

Delicious and not at all heavy salad from everything that is in the refrigerator.

You will need: 150 g feta, half a can of olives, 1 cucumber, half an onion, 2 tomatoes, 300 g chicken, 150 g lettuce, 1 garlic clove, 4 tbsp. wine vinegar, 2 tbsp. olive oil, herbs, pepper, salt.

Preparation: Cut boiled chicken, tomatoes and cucumbers, chop onion, lettuce, olives and feta. Pour the salad with a dressing of oil, vinegar, crushed garlic, herbs and spices.

8. Vegetable salad with cauliflower

Photo: donatewales.org

Great variety instead of the usual white cabbage.

You will need: 1 cauliflower, 5 tomatoes, 1 cucumber, 1 shallot, 2 lemons, bunch of herbs, oil, spices.

Preparation: Separate the cabbage into florets and boil or chop them in a blender. Cut the remaining vegetables and herbs, mix the ingredients, add spices and season the salad with lemon juice.

9. Dietary green salad

Photo: povar.ru

A real storehouse of vitamins, and the salad is also very juicy and crispy.

You will need: 60 g spinach, 2 cucumbers, 1 green apple, a bunch of herbs, half a lemon, 1 tbsp. soy sauce, balsamic.

Preparation: Cut apple and cucumber into strips, put them on spinach leaves and add finely chopped greens. Dress the salad with lemon juice and soy sauce and drizzle with balsamic.

10. Cucumber and mint diet salad

Photo: m.povar.ru

Fragrant and fresh salad is the perfect light snack.

You will need: 400 g cucumbers, 250 ml yogurt, 3 garlic cloves, half a bunch of herbs, mint, salt, black pepper, chili.

Preparation: Add spices and crushed garlic to the yogurt to infuse a little. Cut the cucumbers into cubes, mix with chopped herbs and pour over the sauce.

11. Panicle salad

Photo: vk.com

Quick beetroot salad is sweet, but not high in calories.

You will need: 1 beetroot, 1 carrot, 1 apple, 2 garlic cloves, salt, pepper, olive oil.

Preparation: Grate all ingredients raw and mix together. Add crushed garlic, spices to taste, and season with olive oil.

12. Diet salad with goat cheese and walnuts

Photo: toniscustomcatering.com

A great dish for a festive table to surprise guests.

You will need: 150 g arugula, 150 g grapes, 1 avocado, 100 g goat cheese, 100 g walnuts, half a red onion, 1/3 cup olive oil, 3 tbsp. balsamic, 2 tbsp. honey, a pinch of sea salt and pepper.

Preparation: Wash arugula and seedless grapes, cut large berries. Chop the avocado, onion, put all the ingredients to the arugula and add the cheese. Dress the salad with a mixture of olive oil, honey, balsamic and spices.

13.

Diet salad with cabbage and tuna Photo: m.povar.ru

Surprise your household with an exquisite but simple diet salad.

You will need: 150 g cabbage, 100 g cucumbers, 80 g corn, 100 g canned tuna, 1 egg, herbs, 1 tbsp. oils, salt, pepper.

Preparation: Chop and squeeze the cabbage, add the cucumbers, corn and mashed tuna to it. Add chopped greens, season with oil and spices and garnish with boiled egg halves when serving.

14. Salad of broccoli and salmon

Photo: newseek.org

Passes for a full main course for a hearty lunch.

You will need: 300 g salmon, 300 g broccoli, a bunch of lettuce, 1 red onion, 1 tbsp. soy sauce, 2 tbsp. lemon juice, 3 tbsp. olive oil, 2 tsp. granular mustard, pepper, salt.

Preparation: Rub the salmon fillet with salt and pepper, add 1 tbsp. lemon juice, soy sauce and olive oil. Leave for 15 minutes, wrap in foil and bake for 20 minutes at 180 degrees.

Separate the broccoli into florets and boil for 5 minutes after boiling. Mix remaining oil, lemon juice, mustard and spices. Put broccoli, thin onion rings and large pieces of fish on lettuce leaves, dressing fields.

15. Diet arugula salad with strawberries

Photo: the-challenger.ru

How do you like this unexpected turn of events?

You will need: 70 g arugula, 100 g strawberries, 100 g mozzarella, juice of half an orange.

Preparation: Chop the arugula, cut the strawberries and cut the mozzarella into larger pieces. Mix all the ingredients and pour fresh orange juice. Add nuts or drizzle with balsamic if desired.

16. Diet salad with chicken curry

Photo: zen.yandex.ru

To add even more beautiful yellowness, use turmeric in dressing.

You will need: 2 chicken fillets, 1 iceberg cabbage, 50 g raisins, 150 g Greek yogurt, 3 tbsp. olive oil, 1 tbsp. honey, curry, herbs, salt.

Preparation: Soak the chicken in salt water for 2 hours, sprinkle with curry and bake in the oven for 25 minutes at 180 degrees. Make a dressing with yogurt, honey, olive oil and spices. Cut the iceberg, chicken, greens and mix, add raisins and dress the salad.

17. Diet salad with canned red fish

Photo: koolinar.ru

It is better to buy canned food not in oil, but in its own juice.

You will need: 240 g fish, 2 avocados, 5 eggs, 80 g olives with anchovies, 2 tbsp. olive oil, salt, pepper, herbs.

Preparation: Drain the liquid from the canned food and mash the fish. Boil eggs and cut them with avocado, olives and herbs. Salt and pepper the salad and drizzle with olive oil.

18. Beet and grapefruit salad

Photo: lifestyle.segodnya.ua

Instead of quinoa, you can take couscous or other small cereals.

You will need: 125 g quinoa, 1 grapefruit, 2 beets, 3 tbsp. olive oil, lettuce leaves, juice of half a lemon, 0.5 tsp. balsamic, salt.

Preparation: Heat the quinoa in a pan in half a spoonful of olive oil, add 1 tbsp. lemon juice, 200 ml of water and boil. Peel the grapefruit from all films, and cut the baked beets into large slices. Mix the remaining oil, lemon juice, balsamic and spices and dress the salad.

19. Diet salad with daikon

Photo: siestafood.ru

Use a Korean-style carrot grater - it's so much more beautiful.

You will need: 1 daikon, 1 carrot, 1 cucumber, green onion, herbs, salt, oil.

Preparation: Grate all the ingredients on a Korean grater or cut into thin strips. Add chopped herbs and green onions, salt and season with oil.

20. Diet salad of baked vegetables

Photo: koolinar.ru

You can cut any other vegetables to your taste.

You will need: 1 beetroot, 1 carrot, 1 parsnip, 1 sweet potato, 1 red onion, 40 ml olive oil, 1 tsp. salt, 1 tsp mustard, 1 tbsp. balsamic, 1 tbsp. lemon juice, lettuce leaves, feta, nuts.

Preparation: Bake the beets separately in foil, cut the remaining vegetables into large pieces with onions, salt, drizzle with olive oil and put in the oven for 35 minutes at 200 degrees. Combine ingredients, season and pour dressing of olive oil, mustard, lemon juice and balsamic. Arrange the feta pieces and walnuts on top.

Salads for weight loss: top 4 diet recipes

Eating salads is a great way to curb your appetite and add nutrients to your diet. For a salad to be a healthy choice, it is important to choose the right ingredients. Even if you are on a diet and the main goal is to reduce your calorie intake, you need to remember that the body must receive vitamins, minerals, proteins, healthy fats and complex carbohydrates.

We are in Joy-pup found recipes for fruit and vegetable salads that will fill your body with useful substances.

Dinner Cleansing Salad

This salad has powerful potential. With ingredients such as walnuts, cranberries, beets, and pomegranate seeds, you provide your body with a healthy dose of hearty omega-3 fatty acids, vitamin C, and iron. In addition, it is easy to make and full of ingredients that promote flawless skin and cleanse the body of toxins.

Ingredients:

  • white cabbage - 100 g;
  • carrots - 100 g;
  • apple - 100 g;
  • beets - 100 g;
  • seaweed - 100 g;
  • prunes - 50 g;
  • lemon juice - 5 g;
  • cranberries or pomegranate seeds - 2 tbsp. l.;
  • vegetable oil (olive, almond) - 15 g. Peel, grate on a coarse grater and remember a little with your hands until the juice appears. Soak the prunes in advance, cut into thin slices and add to the salad. Then add the grated apple, sprinkle the cranberries with lemon juice and season with oil. It is advisable not to salt the salad.

    If you eat this salad instead of dinner for two weeks, you can lose up to 5 kg. Those who do not set such global goals can eat on fasting days and also lose a couple of kilograms.

    Warm vegetable salad for weight loss

    This salad is quite balanced in composition and at the same time hearty and low in calories. Its originality lies in the fact that it is seasoned with broth. It is better to use hot.

    Ingredients:

    • 1 red bell pepper;
    • 1 yellow bell pepper;
    • 3 tomatoes;
    • leeks - 2 pcs.;
    • chives;
    • parsley;
    • vegetable broth;
    • salt.

    Preparation:

    Boil the vegetable stock ahead of time. Chop all the vegetables, put in a saucepan, pour in the broth and simmer in the oven at 180 degrees for 30 minutes. Sprinkle with parsley before serving.

    Celery-based slimming salad recipe

    For a healthy dressing for this salad, use a small amount of light mayonnaise with low-fat sour cream or plain yogurt. It is sour cream sauce that will allow you to combine the seemingly incongruous tastes of celery and orange. The salad turns out delicious, satisfies the appetite well and promotes weight loss.

    Ingredients:

    • celery root - 300 g;
    • apples - 250 g;
    • carrots - 1 pc.;
    • low-calorie sour cream - 100 g;
    • orange - 1/2 pc.;
    • nuts;
    • sugar or stevia substitute;
    • salt.

    How to prepare a salad for weight loss:

    1. Boil the celery for 10-20 minutes. Cooking time depends on the size of the pieces.
    2. Finely grate carrots, apples and boiled celery.
    3. Add crushed nuts, some sugar and salt.
    4. Drizzle with sour cream and top with finely chopped orange slices.

    Low Calorie Lentil and Beetroot Salad

    The energy ingredient in this salad is lentils. If your diet consisted of only 10 foods, then lentils would have to be on this list. It is a source of folic acid, B vitamins, vitamin C, iron, and macro and micronutrients. A freshly made salad is delicious, but it's even better the next day as the aromas and flavors blend together.

    For salad you will need:

    • 1 cup lentils;
    • water - 2 tbsp;
    • beets - 3 pcs.;
    • radicchio salad (radicchio) - 3/4 cup;
    • olive oil - 1/5 cup;
    • lemon juice - 80 g;
    • capers - 1/4 cup;
    • shallots - 1/4 cup;
    • mustard - 1.5 tbsp. l.;
    • honey - 1 tbsp. l.;
    • salt, pepper;
    • herbs: basil, parsley, arugula, etc.;

    How to make a healthy salad step by step:

    1. Cut the beets into strips or cubes.
    2. Wash the lentils.
    3. Spread the beets evenly on a baking sheet and drizzle lightly with olive oil. Place in an oven preheated to 200 degrees for 15 minutes.
    4. Remove from the oven, place the lentils on a baking sheet and pour in the water.

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