8 Healthy Salad Recipes for Weight Loss

Explore easy and delicious healthy salad recipes designed for weight loss. Find fresh, nutritious ingredients to create satisfying meals that aid your journey.

Let’s face it - the worst thing about weight loss is giving up all that delicious, high-calorie food we all love to eat. Giving up towered burgers and cheese-rich pizzas can seem like the hardest thing in the world, but you know your health comes first. With that in mind, eating clean will always be a part of it whenever the topic of shedding those excess pounds comes up. And the most usual recommendation for what to eat is healthy salad recipes for weight loss.

Before you start dreading making low-calorie salad recipes for weight loss, know that they are beyond just a few lettuce pieces topped off with dressing. In fact, weight-loss salads have a whole category of their own!

Some research shows that plant-based diets achieve more significant weight loss compared to others. In addition to having fewer calories, salads are nutrient-rich and can greatly boost your energy levels. And don’t worry – most of the healthy salad recipes for weight loss in this blog are filled with satiating ingredients, offering the flavourful kick you want! 

What Is a Weight Loss Salad?

Practically, any salad made solely from vegetables is suitable for weight loss. However, you need to amp it up with the right ingredients for more effective results and to keep yourself satiated. With that in mind, if you’re doing your take on healthy dinner salad recipes for weight loss, here’s an estimate of what it should contain:

  • At least 15 grams of protein
  • No more than 500 calories
  • 5g+ of fiber
  • Less than 25g of fat
  • Starchy vegetables (corn, sweet potatoes, beets, green peas, etc.)
  • Whole grains (pasta, quinoa, chickpeas, etc.)

Again, you have a lot of freedom to create any recipe you desire; just ensure you add plenty of nutrients and try not to exceed the above-given content. Additionally, although they seem light on the surface, their ingredients are jam-packed with nutrients that will keep you satiated and even raise your energy levels. Considering that, if you need a quick bite after giving it your all in a cardio session, consider these recipe options! 

8 Best Healthy Salad Recipes for Weight Loss

Below, you’ll find out our favorite healthy salad recipes for weight loss. Aside from being delicious, they won’t burn a hole in your pocket! Before we get into them, know that additional protein intake is essential for reaching your desired weight. That said, go through our vast selection of protein supplements and add them to your diet. 

1. Grilled Caesar Salad

You can never go with the basics, right? The classic Caesar Salad is already filled with lean protein, but it has a downside - the usual dressing is usually high in calories. For that reason, you’ll need to look for low-fat varieties.

This healthy chicken salad recipe for weight loss is made in the same way you would with a standard Caesar Salad. You’ll need:

  • Lettuce
  • Small carrot
  • Cucumber
  • Fresh peas
  • Fresh or sun-dried tomatoes
  • 120-150g lean chicken breast
  • Whole wheat bread croutons
  • Low-fat Caesar Salad dressing

The salad has only 375 calories, 10g of fat, and 45g of protein, making it the perfect healthy salad recipe for weight loss to include in your diet rotation. With previous meal prep, you can even whip it up in minutes! 

2. Nicoise Salad

You’re well aware that nothing comes close to French cuisine, and they’ve even managed to master healthy salad recipes for weight loss! Instead of flying to Nice to try the traditional Nicoise Salad, make it yourself!

Here are the ingredients for a healthy Nicoise Salad:

  • 2 large potatoes, boiled
  • Torn romaine
  • 2 tomatoes
  • Fresh green beans
  • 4 hard-boiled eggs
  • 3-4 tuna pouches
  • Grated lemon zest
  • Olives
  • Olive oil dressing

Although low in calories, the Nicoise Salad doesn’t contain a lot of protein - 21g to be precise. For that reason, keep it as a lunch option, and reach your daily protein intake with a nutrient-rich dinner. 

3. Eggplant Tomato Pasta

Don’t think we have forgotten about you, vegans! Bringing one of the best healthy salad recipes for weight loss! This Mediterranean dish packs 545 calories and 24g of protein in addition to a delicious taste. Like most salads, it is very easy to make - just grill the vegetables before you add them to the pasta and ensure the cornstarch is dissolved in cold water. Mix until you have a saucy texture, and add the pasta!

To make this healthy salad recipe for weight loss, you’ll need:

  • 3 Garlic cloves
  • 1 small eggplant
  • 1 Roasted bell pepper
  • 5-6 Cherry tomatoes
  • 1 cup navy beans
  • Pasta (preferably penne rigate)
  • Rosemary
  • Thyme
  • 1 tbsp nutritional yeast
  • 1 tbsp cornstarch
  • Olive oil
  • Kale leaves
  • Basil 

4. Fried Calamari Salad

Speaking of delicious Mediterranean dishes, not throwing seafood into the mix would be a crime! The Fried Calamari Salad is pretty light, containing just 220 calories! With that in mind, keep it as an appetizer or a quick lunch. Also, it’s best to opt for fresh squid, as it’s much healthier, and cook it over high heat for no longer than 5 minutes.

Some fresh ingredients for the Fried Calamari healthy salad recipe for weight loss can be hard to find, so you might want to hit up a well-stocked farmer’s market.

  • 1lb squid, cleaned, with the tentacles removed
  • Canola oil
  • Salt and black pepper
  • 1 lime, freshly squeezed
  • 1 tbsp Fish sauce
  • Chilli powder
  • 1 tbsp sugar
  • Watercress (baby arugula and basil are excellent alternatives if not available)
  • Tomatoes
  • Cucumber
  • Onions
  • ½ cup roasted peanuts 

5. Brocolli, Chickpea, and Pomegranate Salad

This low-calorie salad recipe for weight loss is rather versatile. The added spices and vegetables pair well with chicken and fish, so you can choose your protein source. Alternatively, you can skip meat altogether, as chickpeas are rather protein-rich!

Having just 162 calories, the Brocolli, Chickpea, and Pomegranate Salad is the perfect addition to achieve your weight loss goals. While the protein content rests at 6g for the plant-based version, it will increase depending on your meat choice.

  • 120-150 g lean chicken breast / 3 tuna pouches
  • 1 thinly sliced red onion
  • 4 cups broccoli (preferably bite-sized)
  • 1 can of chickpeas
  • ½ pomegranate seeds
  • ½ tbsp cumin
  • ½ tbsp ground pepper
  • 2 tbsp tahini
  • ½ cup Greek yogurt
  • 2 tbsp olive oil
  • Lemon juice

6. Lentil Quinoa Salad

Lentils are a must if you’re leading a vegetarian diet, especially if you aim to shed those bothersome excess pounds. In this healthy dinner salad recipe for weight loss, the combination of lentils, nuts, and spinach will keep you full for a long time. It also boasts 17g of protein and a fresh, delicious taste.


  • ½ cup uncooked quinoa
  • ½ cup uncooked red lentils
  • ⅓ chilli flakes
  • ½ diced avocado
  • Baby spinach
  • Chopped almonds
  • Green olives
  • 1 ½ cups of vegetable broth
  • Salt and pepper


  • 2 tsp olive oil
  • 2 tsp honey
  • 1 tsp apple cider vinegar
  • Salt 

7. Towered Caprese Salad

Who says you can’t get creative with a healthy salad recipe for weight loss? While you can always experiment with different greens, meats, and dressings, sometimes a simple change in their presentation might just hit the sweet spot!

Caprese Salad is one of the most loved starter dishes due to its simplicity. All you need is some tomatoes, basil leaves, mozzarella pieces, and some olive oil. Speaking of cheesy goods, mozzarella is an excellent protein and calcium bones, and it is one of the safest cheeses to eat when losing weight.

To make the Caprese more interesting, instead of spreading the ingredients on the plate, tower them. Use a tomato slice as a base, and add the mozzarella on top with some basil leaves in between. Sprinkle some olive oil on top, and you’re all set! 

8. Chicken Greek Salad

Ever wondered why the Greeks have long lifespans? Aside from living in a near-perfect climate year-round, the Mediterranean diet also played a major role in establishing healthy eating habits that have stood the test of time. More specifically, most Greek dishes include greens combined with lean protein sources, resulting in highly delicious dishes that do wonders for your body. 

Knowing this, we bring you a Greek-inspired healthy chicken salad recipe for weight loss. Having only a fraction of the calories you’ll find in restaurant-made salads, you’ll enjoy every bite of this simple dish. Before you serve, let the salad sit in the fridge for half an hour. This will allow for the ingredients to mix well together. 

  • 150g lean chicken breast, shredded or chopped 
  • 1 cucumber, chopped 
  • 1 onion, chopped 
  • 5 tomatoes, chopped 
  • ½ can garbanzo beans 
  • 1 cup of feta, crumbled 
  • 2 tbsp red wine vinegar 
  • 1 tbsp olive oil 
  • Oregano (for seasoning) 
  • Salt and pepper 

We hope you’ll enjoy our healthy salad recipes for weight loss! Rest assured, they’ll bring you one step closer to your goals, but don’t forget to hit the gym regularly. By combining healthy eating with exercise, you’ll reach your desired weight and shape in no time! 

While you eat your salad, feel free to read the rest of our blogs for even more interesting topics on nutrition. 

Some links used in this article are being provided as a convenience and for informational purposes only; they do not constitute an endorsement or an approval by Iovate Health Sciences International Inc. or any of its affiliates (“Iovate”) of any of the products, services or opinions of the corporation or organization or individual. Iovate bears no responsibility for the accuracy, legality or content of the external site or for that of subsequent links. Contact the external site for answers to questions regarding its content.