We may earn commission from links on this page, but we only recommend products we back. Why Trust Us?
Even salads can be secret calorie bombs (blame ranch dressing!), but if your plate looks too skimpy you’ll wind up starving an hour later. Like many things in life, a good salad is all about balance. You want a mix of satiating protein, fiber-filled fruits and vegetables, and healthy fats. What’s that look like? Keep reading:
How to build a low-calorie salad that keeps you full
Understand your personal needs: First, “low-calorie” means something different for everyone, depending on your gender, height, age, and activity level, says Keri Gans, M.S., R.D.N, author of The Small Change Diet. However, she says aiming anywhere between 400 to 500 calories for a meal is a good goal on average. (Find out your estimated calorie needs here.)
Keep it balanced: A truly filling salad has a few key players, says Gans. First, build your base with as many raw or steamed veggies as you can. This ensures your meal includes tons of fiber, nutrients, and variety. Then, add a lean source of protein (such as tofu or chicken), a high-fiber carb (like quinoa or legumes), and a healthy fat (avocado or sliced almonds).
Again, it depends on your personal needs, but a filling salad should be at least 15 grams of protein and 5 grams of fiber.
Watch out for sneaky offenders: “Grilled veggies can make a salad higher in calories because of the extra oil, so it’s best to order majority of veggies either steamed or raw,” Gans says. Healthy fats can also rack up in calories if you’re not too careful with your portion sizes. While avocado is a fantastic addition, for example, going for half an avocado instead of one fourth results in more than 80 extra calories.
Finally, “always ask for your salad dressing on the side so you can control the amount,” Gans says. If you’re adding it yourself, make sure you drizzle on no more than two tablespoons.
Now that you have the basics down, you can get to the fun part: eating! Flavorful ingredients, delicious dressings, and the perfect ratio of veggies, protein, and fat have RSVP'd to this party:
1
Salmon Salad with Avocado and Sweet Grape Tomatoes
This salmon salad, which is featured in Fill Your Plate, Lose The Weight, has all the makings of a satisfying meal: Nearly 30 grams of lean protein, avocado for your dose of healthy fats, and slivered almonds for a hearty crunch. The burst of grape tomatoes and balsamic vinegar adds a punch of flavor for a meal that’s anything but plain.
Get the recipe »
2
Shrimp, Avocado, and Egg Chopped Salad
Shrimp is a great high-protein alternative to beef or chicken, making it an ideal salad topper when you’re trying to cap your calories. This mix also includes eggs for an extra dose of protein, olive oil for some heart-healthy unsaturated fats, and lime juice for fresh, citrusy flavor sans the sugar-rich dressing.
Get the recipe »
3
Strawberry Caprese Pasta Salad
A low-calorie pasta salad? Believe it. This summer-inspired dish only clocks in at 402 calories per serving—alongside 13 grams of protein and 7 grams of filling fiber. Whole wheat penne creates the hearty base, strawberries give a dose of sweetness and vitamin C, while mozzarella cranks up the flavor profile alongside olive oil and shallots.
Get the recipe »
Advertisem*nt - Continue Reading Below
4
Lentil and Steak Salad
Steak doesn’t have to be brown and boring. Dress it up with colorful arugula, grapefruit, and red cabbage for a healthy, nutrient-rich meal that curbs your sweet and savory cravings. To top it all off, you’ll whisk together honey, lemon juice, and mustard for a no-frills dressing that’s bursting with flavor.
Get the recipe »
5
Turkey Avocado Cobb Salad
There’s nothing quite like digging into a classic cobb salad when you’re starving, especially because it serves up lean turkey breast, crunchy greens, and savory blue cheese for a trio that makes your mouth water. Skip the ranch and go for apple cider vinegar mixed with mustard for a low-calorie dressing.
Get the recipe »
6
Middle Eastern Rice Salad
Sick of greens? Same. You can totally swap them out for a healthy carb. In this case, brown rice and lentils offer a protein- and fiber-packed base, while a plethora of veggies—from carrots to tomatoes to onions and celery—crank up the nutrient factor with vitamins A and C, folate, and antioxidants. Sprinkle on a bit of cayenne and paprika for a signature smoky kick.
Get the recipe »
Advertisem*nt - Continue Reading Below
7
Shaved Brussels Sprout Salad with Hazelnuts, Broiled Lemon, and Pecorino
Instead of your typical spinach or lettuce, go for shaved Brussels sprouts. It’s a nice way to switch things up and sneak in some fiber while you’re at it. Combined with crunchy hazelnuts, savory Pecorino Romano, broiled lemon, and finely chopped chives, you won’t be disappointed. Just be sure to double the serving size to make it a full meal at just under 400 calories, 18 grams of protein, and 8 grams of fiber.
Get the recipe »
8
Beet and Pumpkin Salad with Carrot-Ginger Dressing
To use up your favorite seasonal produce, cube up a pumpkin with antioxidant-rich beets for a creative, colorful meal you’ll want to make again and again (yes, even when it’s cold out!). Quinoa offers plant-based protein and fiber, while arugula keeps up the freshness factor. And the carrot-ginger dressing? Absolute perfection.
Get the recipe »
9
Spinach Salad with Warm Blackberry Vinaigrette
Don’t let the lack of meat fool you: This salad is packed with white beans and crumbly feta cheese to serve up protein, fiber, and summery flavor. A healthy bunch of spinach packs tons of iron, vitamin-rich cherry tomatoes serve up tart sweetness, and fresh herbs pepper on extra freshness. But the real star is the blackberry vinaigrette, which you’ll want to pour on top of everything after trying.
Get the recipe »
Advertisem*nt - Continue Reading Below
10
Southwestern Grilled Chicken Salad
Craving a burrito? Turn to this Southwestern-style salad instead. You’ll get all your favorite fillings—tender chicken breast, black beans, corn, tomato, onion, and lime—without the fat-bomb. The best part? You still get to drizzle it in a light ranch-salsa-cilantro combo for under 300 calories and a whopping 34 grams of protein.
Get the recipe »
11
Pan-Seared Scallop Salad
This elegant meal is everything you want out of a light but satisfying salad: peppery, pan-seared scallops, fiber-rich artichoke hearts, juicy plum tomatoes, fragrant basil, and a zesty vinaigrette to top it all off. While a serving only comes in at 233 calories, you’ll get 24 grams of protein alongside satiating fiber and healthy fats to keep your belly full until your next meal. If you need to punch up the calories, simply add more veggies to the mix!
Get the recipe »
12
Roasted Pumpkin and Pomegranate Salad with Pumpkin Seed Oil Vinaigrette
Have you ever seen a salad so quintessentially autumn? Turn your pumpkin into a healthy feast by pairing it with salty goat cheese, sweet pomegranate seeds, crunchy seeds, and fresh winter salad greens. Skip the store-bought vinaigrette and make your own with notable flavors like honey, OJ, and champagne vinegar. To make this a bit heartier, add extra pumpkin or even a grain like quinoa for extra fiber and protein.
Get the recipe »
Advertisem*nt - Continue Reading Below
13
Quinoa, Black Bean, and Avocado Salad
Fun fact: Quinoa is a complete, plant-based protein—meaning it has all nine essential amino acids that your body can’t make. Plus, it cooks up quickly (unlike brown rice or barley) so you won’t spend a ton of time slaving away over this tasty meal. Mixed with protein-rich black beans, creamy avocado, grape tomatoes, a little bit of garlic and lime, and you have yourself a completely vegan salad that serves up 10 grams of gut-filling fiber and flavor.
Get the recipe »
14
Summer Shrimp Salad
Sometimes simple is all you need. This summer-inspired salad turns to boiled shrimp for a low-calorie protein, goat cheese for saltiness, and vibrant orange for a sweet, citrus-y boost. Chopped walnuts give a heart-healthy crunch that you’ll savor every time you dig into this healthy dish.
Get the recipe »
15
Middle Eastern Chopped Salad
A chopped salad is a great way to avoid soggy lettuce and give some fresh textures to an otherwise basic meal. You’ll simply need lean chicken breast to hit your protein quota, but all the veggies really amp up this meal. From tomato to cucumber to bell pepper and onion, there’s no shortage of interesting flavors to enjoy in every bite (but don’t forget the feta!). To take it up a notch, serve in toasty pitas.
Get the recipe »
Advertisem*nt - Continue Reading Below
16
Apple and Blue Cheese Salad
Apples reign supreme with their fresh, sweet, fiber-filled goodness. Blue cheese crumbles complement the fruit perfectly, while walnuts and ground flaxseeds deliver satisfying crunch and healthy fat. To make this a meal, be sure to double (or even triple) the serving size, as it makes a great side or pre-dinner salad, too!
Get the recipe »
17
Chicken, Berry, and Goat Cheese Salad
Add some color to your classic chicken salad with halved strawberries, sweet blueberries, yellow tomatoes, and thinly sliced purple radishes for a meal that covers nearly your whole fruit and veggie quota for the day. Savory goat cheese crumbles and toasted pecans offer extra protein for a total of 31 grams.
Get the recipe »
18
Pomegranate, Steak, and Spinach Salad
This sweet and savory combo is what lunch dreams are made of. Juicy mandarin oranges pack in tons of vitamin C, pomegranate seeds come in with subtle tartness, and tender steak kicks up the protein. Sprinkle on a handful of almonds for some crunch and you have a healthy, low-calorie salad that will actually keep you full for hours.
Get the recipe »
Advertisem*nt - Continue Reading Below
19
Asian Chicken and Walnut Salad
A nutritious chicken salad exists—and it starts with wasabi mayo. You’ll also coat your tender protein in yogurt for some tang and sprinkle toasted walnuts, sweet grapes, and crunchy celery on top for a classic mix. It’s so simple to throw together, so keep everything on hand as any easy way to meal prep filling lunches throughout the week.
Get the recipe »
20
Maple Glazed Asian Salmon Salad
If you crave Asian cuisine but want to avoid the excess sodium, fat, and calories you’d get with classic takeout, this is the salad for you. The maple-glazed salmon is not only packed with satiating protein, but flavor boosters like ginger and sesame to take it to the next level. Throw it on a bed of greens, sprouts, and fiber-rich veggies to make it a balanced meal.
Get the recipe »
Alisa Hrustic
Deputy Editor, Prevention
Alisa Hrustic is the deputy editor at Prevention, where she leads the brand’s digital editorial strategy. She’s spent the last five years interviewing top medical experts, interpreting peer-reviewed studies, and reporting on health, nutrition, weight loss, and fitness trends for national brands like Women’s Health and Men’s Health. She spends most of her days diving into the latest wellness trends, writing and editing stories about health conditions, testing skincare products, and trying to understand the next greatest internet obsession.
