Healthy summer salads make it easy to eat more fruits and veggies. These salad recipes are packed with nutrients to keep you energized throughout the day.
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Couscous Salad
From the Recipe Creator:
This couscous salad makes the most of summer’s bounty. I used to prepare it with a mayonnaise dressing, but lightened it with lemon vinaigrette. It’s even better now! —Priscilla Yee, Concord, California
Nutrition Facts:
3/4 cup: 173 calories, 6g fat (1g saturated fat), 3mg cholesterol, 264mg sodium, 25g carbohydrate (4g sugars, 2g fiber), 6g protein. Diabetic Exchanges: 1-1/2 starch, 1 fat.
2/45
Cucumber Watermelon Salad
From the Recipe Creator:
Capturing the fantastic flavors of summer, this refreshing, beautiful watermelon-cucumber salad will be the talk of any picnic or potluck. —Roblynn Hunnisett, Guelph, Ontario
Nutrition Facts:
3/4 cup: 60 calories, 3g fat (0 saturated fat), 0 cholesterol, 78mg sodium, 9g carbohydrate (8g sugars, 1g fiber), 1g protein. Diabetic Exchanges: 1/2 fruit, 1/2 fat.
3/45
Zucchini Carpaccio
From the Recipe Creator:
Most of my zucchini recipes involve roasting, stewing or sauteing, but this light, flavorful salad is made from raw zucchini, and comes together super quickly. It can be plated simply, or made to look like an elegant restaurant dish. —Suzanne Podhaizer, St. Johnsbury, Vermont
Nutrition Facts:
1 serving: 114 calories, 9g fat (2g saturated fat), 9mg cholesterol, 439mg sodium, 4g carbohydrate (2g sugars, 1g fiber), 4g protein.
4/45
Strawberry Spinach Salad
From the Recipe Creator:
Spinach salad looks best-dressed when it's dotted with luscious red strawberries and toasted pecans. Finish it out with a sweet poppy seed dressing. —Erin Loughmiller, Ridgecrest, California
Nutrition Facts:
1 cup: 141 calories, 11g fat (1g saturated fat), 0 cholesterol, 23mg sodium, 11g carbohydrate (8g sugars, 2g fiber), 2g protein. Diabetic Exchanges: 1-1/2 fat, 1/2 starch.
5/45
Summer Corn Salad
From the Recipe Creator:
This beautiful salad truly captures the summer season. It’s chock full of fresh veggies and basil, and feta cheese gives it a rich, tangy flavor the whole family will love. —Priscilla Yee, Concord, California
Nutrition Facts:
3/4 cup: 136 calories, 8g fat (2g saturated fat), 4mg cholesterol, 231mg sodium, 16g carbohydrate (4g sugars, 3g fiber), 4g protein. Diabetic Exchanges: 1-1/2 fat, 1 starch.
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Special Radicchio-Spinach Salad
From the Recipe Creator:
Almost too pretty to eat, this colorful salad combines mint, chipotle pepper and honey to create a refreshing sweet-spicy flavor combination. —Roxanne Chan, Albany, California
Nutrition Facts:
3/4 cup: 92 calories, 5g fat (1g saturated fat), 3mg cholesterol, 117mg sodium, 11g carbohydrate (6g sugars, 3g fiber), 3g protein. Diabetic Exchanges: 1 vegetable, 1 fat, 1/2 starch.
7/45
Lentil Salad
From the Recipe Creator:
Add this flavorful, refreshing salad to your Meatless Monday rotation. Thanks to earthy lentils, fresh herbs and a zesty vinaigrette, this salad is a delightful blend of flavors and textures with plenty of protein and fiber to fill you up. —Taste of Home Test Kitchen
Nutrition Facts:
3/4 cup: 125 calories, 6g fat (1g saturated fat), 1mg cholesterol, 314mg sodium, 14g carbohydrate (1g sugars, 2g fiber), 5g protein.
8/45
Cucumbers with Dill
From the Recipe Creator:
Sprinkling cucumber slices with salt and letting them stand in a colander draws out excess water so they stay crisp when set on a barbecue buffet. Try this cucumber dill salad alongside any grilled entree. —Taste of Home Test Kitchen
Nutrition Facts:
2/3 cup: 35 calories, 0 fat (0 saturated fat), 0 cholesterol, 480mg sodium, 8g carbohydrate (7g sugars, 1g fiber), 1g protein. Diabetic Exchanges: 1 vegetable, 1/2 starch.
9/45
Italian Salad with Lemon Vinaigrette
From the Recipe Creator:
For an Italian twist on salad, I mix greens with red onion, mushrooms, olives, pepperoncini, lemon juice and Italian seasoning. Add tomatoes and carrots if you'd like. —Deborah Loop, Clinton Township, Michigan
Nutrition Facts:
1-1/4 cups: 109 calories, 11g fat (1g saturated fat), 0 cholesterol, 343mg sodium, 4g carbohydrate (1g sugars, 1g fiber), 1g protein. Diabetic Exchanges: 2 fat, 1 vegetable.
10/45
Tomato-Cucumber Mozzarella Salad
From the Recipe Creator:
I used fresh mozzarella for the first time last year and loved it. I wanted to incorporate it into as many dishes as possible and came up with this tomato cucumber basil salad. It has quickly become a mainstay at my house. —Jennifer Klann, Corbett, Oregon
Nutrition Facts:
3/4 cup: 160 calories, 14g fat (3g saturated fat), 11mg cholesterol, 265mg sodium, 6g carbohydrate (4g sugars, 1g fiber), 4g protein. Diabetic Exchanges: 3 fat, 1 vegetable.
11/45
Mediterranean Salad
From the Recipe Creator:
Got a crowd coming over for a backyard barbecue? This crisp, big-batch Mediterranean salad recipe makes a great accompaniment to any main dish you fix on the grill. —Pat Stevens, Granbury, Texas
Nutrition Facts:
3/4 cup: 69 calories, 6g fat (1g saturated fat), 2mg cholesterol, 117mg sodium, 2g carbohydrate (1g sugars, 1g fiber), 1g protein. Diabetic Exchanges: 1 vegetable, 1 fat.
12/45
Israeli Salad
From the Recipe Creator:
This Israeli salad, which is traditionally eaten at breakfast, lends itself to endless variety. You can add foods like olives, beets or potatoes. —Sandy Long, Lee’s Summit, Missouri
Nutrition Facts:
1 cup: 64 calories, 3g fat (0 saturated fat), 0 cholesterol, 143mg sodium, 8g carbohydrate (5g sugars, 3g fiber), 2g protein. Diabetic Exchanges: 1 vegetable, 1/2 fat.
13/45
Marinated Tomatoes
From the Recipe Creator:
My niece introduced me to this colorful recipe some time ago. I now make it when I have buffets or large gatherings because it can be prepared hours ahead. This is a great way to use a bumper crop of tomatoes. —Myrtle Matthews, Marietta, Georgia
Nutrition Facts:
about 2 pieces: 93 calories, 9g fat (1g saturated fat), 0 cholesterol, 4mg sodium, 4g carbohydrate (2g sugars, 1g fiber), 1g protein. Diabetic Exchanges: 2 fat, 1 vegetable.
14/45
Michigan Salad
From the Recipe Creator:
This recipe reminds me what I love about my home state: picking apples with my children, buying greens at the farmers market and tasting cherries on vacations. —Jennifer Gilbert, Brighton, Michigan
Nutrition Facts:
1-1/2 cups: 172 calories, 10g fat (2g saturated fat), 3mg cholesterol, 78mg sodium, 21g carbohydrate (16g sugars, 3g fiber), 3g protein. Diabetic Exchanges: 2 vegetable, 2 fat, 1 starch.
15/45
Greek Orzo Salad
From the Recipe Creator:
This tart, refreshing salad is a big hit in my home. All the tasty toppings—including red onions, tomatoes, olives, feta cheese and a zesty dressing—give it extra interest. —Judy Roberts, Las Vegas, Nevada
Nutrition Facts:
3/4 cup: 167 calories, 6g fat (1g saturated fat), 4mg cholesterol, 427mg sodium, 24g carbohydrate (3g sugars, 2g fiber), 6g protein. Diabetic Exchanges: 1-1/2 starch, 1 fat.
16/45
Quinoa Tabbouleh
From the Recipe Creator:
Tabouli is a super fresh, mostly parsley salad with finely cracked wheat, juicy tomatoes, onion, fresh lemon juice, good quality extra virgin olive oil and a hint of fragrant mint. I added a little gluten-free twist to this recipe by replacing the cracked wheat with quinoa and then added some cucumbers for a nice crunch. For a delicious and colorful appetizer, serve in butter lettuce cups or endive leaves. —Nikki Haddad, Germantown, Maryland
Nutrition Facts:
3/4 cup: 160 calories, 8g fat (1g saturated fat), 0 cholesterol, 258mg sodium, 18g carbohydrate (2g sugars, 3g fiber), 4g protein. Diabetic Exchanges: 1-1/2 fat, 1 starch.
17/45
Green Bean Salad
From the Recipe Creator:
Serve up those green beans in a whole new way–with a green bean salad recipe! The tangy flavors and crunch of these balsamic green beans complement any special meal or holiday potluck. —Megan Spencer, Farmington Hills, Michigan
Nutrition Facts:
3/4 cup: 77 calories, 5g fat (1g saturated fat), 4mg cholesterol, 112mg sodium, 7g carbohydrate (3g sugars, 3g fiber), 3g protein. Diabetic exchanges: 1 vegetable, 1 fat.
18/45
French Potato Salad
From the Recipe Creator:
French potato salad is vinegar-based instead of creamy, and is made with Dijon mustard, olive oil, scallions or shallots, and fresh herbs. —Taste of Home Test Kitchen
Nutrition Facts:
1 cup: 201 calories, 9g fat (1g saturated fat), 0 cholesterol, 239mg sodium, 29g carbohydrate (1g sugars, 2g fiber), 3g protein. Diabetic Exchanges: 2 starch, 2 fat.
19/45
Cucumber Tomato Salad
From the Recipe Creator:
Cucumber salad recipes are my absolute favorite! This fast, fresh salad is a winner at every get together. It's an easygoing, healthy side dish for kabobs, chicken or anything hot off the grill. —Blair Lonergan, Rochelle, Virginia
Nutrition Facts:
3/4 cup: 90 calories, 5g fat (1g saturated fat), 5mg cholesterol, 356mg sodium, 9g carbohydrate (5g sugars, 1g fiber), 4g protein. Diabetic Exchanges: 1 vegetable, 1 fat.
20/45
Quinoa Salad
From the Recipe Creator:
Toasting the grain before it simmers isn't essential, but it does add a pleasant nuttiness to the flavor of this vegan quinoa salad. Mix and match whatever fresh herbs and veggies you have on hand. —Taste of Home Test Kitchen, Milwaukee, Wisconsin
Nutrition Facts:
3/4 cup: 227 calories, 12g fat (2g saturated fat), 0 cholesterol, 449mg sodium, 25g carbohydrate (3g sugars, 3g fiber), 5g protein. Diabetic Exchanges: 2 fat, 1-1/2 starch.
21/45
Italian Potato Salad
Nutrition Facts:
3/4 cup: 170 calories, 10g fat (1g saturated fat), 0 cholesterol, 638mg sodium, 19g carbohydrate (2g sugars, 2g fiber), 2g protein. Diabetic Exchanges: 2 fat, 1 starch.
22/45
Italian Corn Salad
From the Recipe Creator:
I’ve made Mexican street corn before and decided to try my hand at an Italian version. This bright salad can be made ahead of time and refrigerated. Other cheeses, like feta, cheddar or Swiss, also work well in this recipe. —Mary Frucelli, Wake Forest, North Carolina
Nutrition Facts:
1/2 cup: 100 calories, 6g fat (1g saturated fat), 4mg cholesterol, 262mg sodium, 10g carbohydrate (3g sugars, 1g fiber), 3g protein. Diabetic Exchanges: 1 starch, 1 fat.
23/45
Crunchy Lemon-Pesto Garden Salad
From the Recipe Creator:
I love using fresh vegetables straight from the garden to prepare this salad. If I pick the squash and cucumbers early enough, their skins are so tender that there’s no need to remove them! Best yet, the salad is easily adaptable—any fresh veggie from the garden can be put in with delicious results. —Carmell Childs, Orangeville, Utah
Nutrition Facts:
3/4 cup: 159 calories, 11g fat (3g saturated fat), 13mg cholesterol, 586mg sodium, 8g carbohydrate (4g sugars, 2g fiber), 8g protein. Diabetic Exchanges: 2 fat, 1 vegetable.
24/45
Flamboyant Flamenco Summer Salad
From the Recipe Creator:
I came up with this salad simply by choosing the best-looking vegetables at a local farmers market—the colors are so beautiful! Turn it into a full vegetarian meal by adding roasted garbanzo beans or cooked white beans as protein. —Crystal Schlueter, Northglenn, Colorado
Nutrition Facts:
1 cup: 103 calories, 6g fat (1g saturated fat), 4mg cholesterol, 203mg sodium, 12g carbohydrate (8g sugars, 3g fiber), 2g protein. Diabetic Exchanges: 1 vegetable, 1 fat, 1/2 fruit.
25/45
Zucchini Panzanella Salad
From the Recipe Creator:
I learned how to make panzanella from my friend's grandmother. Once I discovered how to make the perfect vinaigrette, it became a dish I crave during the summer. It's also a great way to use day-old bread and your garden's bounty of zucchini. —Felicity Wolf, Kansas City, Missouri
Nutrition Facts:
1 cup: 152 calories, 8g fat (3g saturated fat), 13mg cholesterol, 301mg sodium, 16g carbohydrate (4g sugars, 1g fiber), 5g protein. Diabetic Exchanges: 1-1/2 fat, 1 starch.
26/45
Cowboy Caviar (Corn and Black Bean Salad)
From the Recipe Creator:
This colorful, crunchy black bean and corn salad is chock-full of nutrition that all ages love. Try it with a variety of summer entrees, or as a wholesome salsa! —Krista Frank, Rhododendron, Oregon
Nutrition Facts:
3/4 cup: 167 calories, 4g fat (0 saturated fat), 0 cholesterol, 244mg sodium, 27g carbohydrate (8g sugars, 5g fiber), 7g protein. Diabetic Exchanges: 2 starch, 1 fat.
27/45
Summer Squash Salad
From the Recipe Creator:
Packing a satisfying crunch, this salad is a tasty alternative to coleslaw. Like most gardeners, we usually have an abundance of squash and zucchini in summer, so this dish is a colorful way to use our fresh produce. —Diane Hixon, Niceville, Florida
Nutrition Facts:
3/4 cup: 188 calories, 19g fat (1g saturated fat), 0 cholesterol, 368mg sodium, 4g carbohydrate (3g sugars, 1g fiber), 1g protein.
28/45
Kale Quinoa Salad
From the Recipe Creator:
Here’s a holiday side dish you can feel good about serving. Kale packs a mighty punch of vitamins, while quinoa delivers a hearty serving of protein. Best of all, the flavor of this kale quinoa salad can’t be beat! —Lisa Warren, Washington, DC
Nutrition Facts:
2/3 cup: 190 calories, 7g fat (1g saturated fat), 0 cholesterol, 164mg sodium, 28g carbohydrate (6g sugars, 3g fiber), 6g protein. Diabetic Exchanges: 2 starch, 1 fat.
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Tomato, Avocado and Grilled Corn Salad
From the Recipe Creator:
With ripe tomatoes, fresh basil and grilled corn, this bright salad tastes just like summertime! —Angela Spengler, Tampa, Florida
Nutrition Facts:
1 serving: 164 calories, 13g fat (2g saturated fat), 3mg cholesterol, 237mg sodium, 11g carbohydrate (4g sugars, 4g fiber), 3g protein. Diabetic Exchanges: 2 fat, 1 vegetable, 1/2 starch.
30/45
Sunflower Strawberry Salad
From the Recipe Creator:
We have an annual strawberry festival in our town, so recipes with strawberries are popular here. I have served this salad at luncheons and have always received compliments. —Betty Malone, Humboldt, Tennessee
Nutrition Facts:
3/4 cup: 107 calories, 2g fat (0 saturated fat), 1mg cholesterol, 43mg sodium, 22g carbohydrate (17g sugars, 3g fiber), 2g protein. Diabetic Exchanges: 1-1/2 fruit, 1/2 fat.
31/45
Santa Fe Salad
From the Recipe Creator:
People always ask for this Santa Fe salad recipe when I bring it to potlucks. The zippy dressing and mix of crunchy veggies with beans is a winning combination! —Gail Park, Newport News, Virginia
Nutrition Facts:
3/4 cup: 151 calories, 2g fat (1g saturated fat), 5mg cholesterol, 374mg sodium, 26g carbohydrate (4g sugars, 6g fiber), 8g protein. Diabetic Exchanges: 1-1/2 starch, 1/2 fat.
32/45
Tex-Mex Potato Salad
From the Recipe Creator:
I created this recipe for one of my Tex-Mex cooking classes, and it was a hit. It's perfect for a cookout or potluck. The secret ingredient is pickled jalapenos—they add so much interest and flavor! Add a can of black beans for more protein. —Dianna Ackerley, Cibolo, Texas
Nutrition Facts:
3/4 cup: 120 calories, 4g fat (1g saturated fat), 2mg cholesterol, 168mg sodium, 19g carbohydrate (4g sugars, 3g fiber), 3g protein. Diabetic Exchanges: 1 starch, 1 fat.
33/45
Chicken Pasta Salad
From the Recipe Creator:
My family loves pasta salads, but usually they have too much mayonnaise or oily dressing. Using hummus gives this dish a great taste and texture, while also increasing its nutritional profile. Adding chicken (store-bought rotisserie chicken works well), makes this pasta salad a complete meal. —Jenny Lynch, Rock Island, Illinois
Nutrition Facts:
1-1/2 cups: 263 calories, 6g fat (1g saturated fat), 20mg cholesterol, 405mg sodium, 35g carbohydrate (3g sugars, 7g fiber), 16g protein. Diabetic exchanges: 2 starch, 1 lean meat, 1 fat.
34/45
Tabbouleh
From the Recipe Creator:
Tabbouleh is a classic Middle Eastern salad. The fresh veggies and mint leaves make it light and refreshing on a hot day. —Michael & Mathil Chebat, Lake Ridge, Virginia
Nutrition Facts:
2/3 cup: 100 calories, 7g fat (1g saturated fat), 0 cholesterol, 164mg sodium, 9g carbohydrate (3g sugars, 2g fiber), 2g protein. Diabetic Exchanges: 1-1/2 fat, 1/2 starch.
35/45
Vegan Potato Salad
From the Recipe Creator:
Don’t be fooled by the green color—this vegan potato salad is absolutely delicious! It’s perfect for potlucks and for those with dietary restrictions. —Laura Wilhelm, West Hollywood, California
Nutrition Facts:
3/4 cup: 235 calories, 15g fat (2g saturated fat), 0 cholesterol, 295mg sodium, 24g carbohydrate (1g sugars, 4g fiber), 3g protein. Diabetic Exchanges: 3 fat, 1-1/2 starch.
36/45
Herby Pea Salad
From the Recipe Creator:
We love spring vegetables. One Mother's Day, I came up with this flavorful green salad that everyone enjoyed. You could increase the dressing and mix in some cooked small pasta, like acini de pepe, to make it a more robust salad. —Ann Sheehy, Lawrence, Massachusetts
Nutrition Facts:
3/4 cup: 129 calories, 7g fat (1g saturated fat), 0 cholesterol, 353mg sodium, 13g carbohydrate (6g sugars, 3g fiber), 4g protein. Diabetic Exchanges: 1-1/2 fat, 1 vegetable, 1/2 starch.
37/45
Honey-Mustard Brussels Sprouts Salad
From the Recipe Creator:
Even if you dislike Brussels sprouts, you will love this dish. The dressing is so tasty, and it pairs amazingly with the apples, grapes and walnuts. You can also add whatever cheese, nuts or fruit you prefer. —Sheila Sturrock, Coldwater, Ontario
Nutrition Facts:
1 cup: 170 calories, 12g fat (3g saturated fat), 8mg cholesterol, 177mg sodium, 13g carbohydrate (7g sugars, 3g fiber), 5g protein. Diabetic exchanges: 2 fat, 1 starch.
38/45
Asian Snow Pea Toss
From the Recipe Creator:
My love for Asian flavors sparked the idea for this easy, healthy side dish. I use just-picked peas from our garden and serve the salad with grilled chicken. — Mary Ann Dell, Phoenixville, Pennsylvania
Nutrition Facts:
3/4 cup: 148 calories, 4g fat (1g saturated fat), 0 cholesterol, 304mg sodium, 22g carbohydrate (13g sugars, 4g fiber), 6g protein. Diabetic Exchanges: 1 starch, 1 lean meat.
39/45
Balsamic Asparagus Salad
From the Recipe Creator:
For this asparagus salad, allow enough time to let the flavors blend for at least an hour. That’s one of the secrets to why it tastes so delicious! If you’re short on time, use 1/2 cup prepared balsamic vinaigrette instead of making it from scratch. —Dolores Brigham, Inglewood, California
Nutrition Facts:
3/4 cup: 139 calories, 9g fat (1g saturated fat), 3mg cholesterol, 208mg sodium, 12g carbohydrate (7g sugars, 2g fiber), 4g protein. Diabetic Exchanges: 2 vegetable, 2 fat.
40/45
Shaved Fennel Salad
From the Recipe Creator:
This salad tastes even more impressive than it looks. It has an incredible crunch thanks to the cucumbers, radishes and apples. And the finish of fennel fronds adds just the faintest hint of licorice flavor. —William Milton III, Clemson, South Carolina
Nutrition Facts:
3/4 cup: 55 calories, 4g fat (1g saturated fat), 0 cholesterol, 138mg sodium, 6g carbohydrate (4g sugars, 2g fiber), 1g protein. Diabetic Exchanges: 1 vegetable, 1 fat.
41/45
Ravishing Radish Salad
From the Recipe Creator:
Showcase radishes in all their glory with a fresh, crunchy salad. Herbs and fennel take it up another notch. —Maggie Ruddy, Altoona, Iowa
Nutrition Facts:
2/3 cup: 177 calories, 15g fat (2g saturated fat), 0 cholesterol, 408mg sodium, 10g carbohydrate (7g sugars, 2g fiber), 2g protein. Diabetic Exchanges: 3 fat, 1 vegetable.
42/45
No-Fuss Avocado Onion Salad
From the Recipe Creator:
My mother, Nena, grew up in Cuba and learned many styles of cooking. She had a knack for making something incredibly simple taste amazing. This salad is proof. By itself, the dressing is really tart, but add the avocados and onions and it’s the perfect complement. —Marina Castle Kelley, Canyon Country, California
Nutrition Facts:
1 serving: 147 calories, 13g fat (2g saturated fat), 0 cholesterol, 108mg sodium, 8g carbohydrate (3g sugars, 3g fiber), 1g protein. Diabetic Exchanges: 2 fat, 1/2 starch.
43/45
Gremolata Pasta Salad
From the Recipe Creator:
Straying from heavier, mayonnaise-based pasta salads, I created this lighter olive oil-based salad. Lemon juice, feta cheese, garlic and tomatoes brighten up this colorful dish. —Laurie Sisco, Kingsley, Michigan
Nutrition Facts:
3/4 cup: 226 calories, 9g fat (2g saturated fat), 5mg cholesterol, 90mg sodium, 29g carbohydrate (2g sugars, 2g fiber), 7g protein. Diabetic Exchanges: 2 starch.
44/45
Crisp & Spicy Cucumber Salad
From the Recipe Creator:
Rice vinegar, sesame oil and cayenne create a sweet-hot Asian flavor that will light up your taste buds! —Alivia Dockery, Jensen Beach, Florida
Nutrition Facts:
3/4 cup (calculated without toppings): 96 calories, 1g fat (0 saturated fat), 0 cholesterol, 51mg sodium, 22g carbohydrate (16g sugars, 3g fiber), 2g protein. Diabetic Exchanges: 1 starch, 1 vegetable.
45/45
Green Bean Salad with Creamy Dressing
From the Recipe Creator:
My grandmother passed on this refreshing side dish recipe. It’s always devoured at my house. —Jodi Galanis, Murray, Utah
Nutrition Facts:
1 cup: 107 calories, 5g fat (3g saturated fat), 15mg cholesterol, 349mg sodium, 13g carbohydrate (9g sugars, 3g fiber), 3g protein. Diabetic Exchanges: 1 vegetable, 1 fat.
Healthy Summer Salads FAQ
Which salad dressing is the healthiest?
The right salad dressing can take any salad from “so-so” to “so amazing,” but the calories, sodium, fat and sugar can easily add up. Some say the healthiest salad dressings are made with olive oil, vinegar or yogurt, but that isn’t always true. It’s important to look at the nutrient facts label for additional information.
- Added sugars: Aim for less than 4 grams per serving.
- Sodium: Try to stay under 230 milligrams per serving.
- Calories: Seek out dressings with less than 150 calories per serving. If you think you’ll use more than one serving, you may want to aim even lower.
- Saturated fat: Look for less than 2 grams per serving.
What are the healthiest salads to eat?
The healthiest salads are loaded with dark leafy greens and vegetables. These salads are often packed with fiber, antioxidants, vitamins and minerals, and contain minimal calories, sodium, sugar and fat. Colorful salads are typically a good place to start, as varied color is a sign that the salad provides a range of vitamins and minerals from different types of produce. If you like salads with a bit of bulk, opt for the ones with lean proteins like grilled chicken or salmon rather than ones with fried chicken, bacon or other processed meats.
How do I add protein to a summer salad?
For a filling and balanced healthy summer meal, add a cooked, lean protein just before serving. Try add-ons like crispy baked tofu, flank steak, grilled chicken recipes or even lean ground beef. When preparing salmon, make sure to leave the skin on (yes, you can eat salmon skin!) to benefit from its healthy fats.
