11 Summer Salads Under 335 Calories
11 Summer Salads Under 335 Calories: Summer is the perfect time to enjoy fresh, vibrant salads. But with all the delicious options out there, it can be hard to stay on track with your calorie goals. That’s why we’ve put together a collection of 11 summer salads that are packed with flavor and nutrition, all under 335 calories per serving.
Whether you’re looking for a light lunch, a healthy dinner, or a refreshing side dish, these salads are sure to satisfy your cravings.
These salads are a great way to stay cool and hydrated during the summer months. They’re also a great way to get your daily dose of fruits, vegetables, and lean protein. We’ve included a variety of salads to choose from, so you can find one that fits your taste buds and your dietary needs.
Summer Salads: Light, Healthy, and Delicious
Salads are a fantastic way to incorporate a variety of nutrients into your diet, and summer salads are especially popular due to their refreshing nature and abundance of seasonal produce. Packed with vitamins, minerals, and antioxidants, salads can contribute to a healthy lifestyle.Summer salads are a popular choice for weight management because they are naturally low in calories and high in fiber, which helps you feel full and satisfied.
The combination of fresh vegetables, lean protein, and healthy fats makes for a balanced meal that can help you manage your weight without sacrificing flavor.
Keeping Summer Salads Under 335 Calories
Keeping your summer salads under 335 calories is crucial for maintaining a healthy weight and avoiding unnecessary calorie intake. A calorie-conscious approach helps you enjoy your favorite salads without overindulging.
Craving a light and refreshing summer meal? Look no further than these 11 summer salads under 335 calories! To make sure your salads are packed with flavor and nutrients, check out these 7 best salad strategies that will elevate your salad game.
From adding crunchy textures to incorporating bold flavors, these tips will help you create salads that are both satisfying and delicious, making these 11 summer salads even more irresistible!
Salad Recipe Ideas
Summer is the perfect time to enjoy fresh, vibrant salads. These light and healthy dishes are packed with nutrients and can be customized to suit your taste. With a variety of ingredients and dressings, you can create endless salad combinations to keep your meals interesting and satisfying.
Summer Salad Recipes
Here are 11 summer salad recipes, each under 335 calories per serving:
| Salad Name | Ingredients | Calories per serving | Preparation |
|---|---|---|---|
| Caprese Salad | Tomatoes, mozzarella cheese, basil, balsamic vinegar, olive oil, salt, pepper | 200 calories | Slice tomatoes and mozzarella cheese. Arrange on a plate with basil leaves. Drizzle with balsamic vinegar and olive oil. Season with salt and pepper. |
| Greek Salad | Tomatoes, cucumbers, red onion, feta cheese, olives, oregano, olive oil, lemon juice, salt, pepper | 250 calories | Chop tomatoes, cucumbers, and red onion. Combine with feta cheese, olives, and oregano. Drizzle with olive oil and lemon juice. Season with salt and pepper. |
| Watermelon and Feta Salad | Watermelon, feta cheese, mint, balsamic vinegar, olive oil, salt, pepper | 220 calories | Cube watermelon and feta cheese. Combine with mint leaves. Drizzle with balsamic vinegar and olive oil. Season with salt and pepper. |
| Grilled Chicken Salad | Grilled chicken breast, mixed greens, cherry tomatoes, cucumber, red onion, avocado, honey mustard dressing | 300 calories | Grill chicken breast. Chop chicken breast and combine with mixed greens, cherry tomatoes, cucumber, red onion, and avocado. Toss with honey mustard dressing. |
| Salmon Salad | Smoked salmon, mixed greens, avocado, red onion, capers, lemon juice, olive oil, salt, pepper | 320 calories | Combine smoked salmon, mixed greens, avocado, red onion, and capers. Drizzle with lemon juice and olive oil. Season with salt and pepper. |
| Black Bean Salad | Black beans, corn, bell peppers, red onion, cilantro, lime juice, olive oil, salt, pepper | 280 calories | Combine black beans, corn, bell peppers, red onion, and cilantro. Toss with lime juice and olive oil. Season with salt and pepper. |
| Quinoa Salad | Quinoa, chopped vegetables (such as broccoli, carrots, bell peppers), chickpeas, lemon juice, olive oil, salt, pepper | 290 calories | Cook quinoa according to package directions. Combine with chopped vegetables, chickpeas, lemon juice, olive oil, salt, and pepper. |
| Asian Noodle Salad | Rice noodles, shredded cabbage, carrots, bell peppers, peanuts, sesame seeds, soy sauce, rice vinegar, sesame oil, chili flakes | 310 calories | Soak rice noodles in hot water until softened. Combine with shredded cabbage, carrots, bell peppers, peanuts, and sesame seeds. Toss with soy sauce, rice vinegar, sesame oil, and chili flakes. |
| Summer Fruit Salad | Berries (strawberries, blueberries, raspberries), melon (watermelon, cantaloupe), kiwi, orange segments, lime juice, honey | 260 calories | Combine berries, melon, kiwi, and orange segments. Drizzle with lime juice and honey. |
| Pea Salad | Peas, red onion, celery, mint, mayonnaise, salt, pepper | 270 calories | Combine peas, red onion, celery, and mint. Toss with mayonnaise. Season with salt and pepper. |
| Potato Salad | Potatoes, celery, red onion, hard-boiled eggs, mayonnaise, mustard, salt, pepper | 330 calories | Boil potatoes until tender. Cube potatoes and combine with celery, red onion, and hard-boiled eggs. Toss with mayonnaise, mustard, salt, and pepper. |
Each salad offers a unique flavor profile. The Caprese Salad is a classic Italian dish with a fresh and tangy taste. The Greek Salad is a Mediterranean staple that is full of flavor and texture. The Watermelon and Feta Salad is a refreshing and sweet salad that is perfect for a summer barbecue.
The Grilled Chicken Salad is a hearty and satisfying salad that is packed with protein. The Salmon Salad is a delicious and healthy salad that is perfect for a light lunch or dinner. The Black Bean Salad is a flavorful and vegetarian-friendly salad that is high in protein and fiber.
The Quinoa Salad is a nutritious and versatile salad that can be customized with your favorite vegetables. The Asian Noodle Salad is a light and refreshing salad that is perfect for a warm summer day. The Summer Fruit Salad is a sweet and refreshing salad that is perfect for a dessert or snack.
The Pea Salad is a classic side dish that is perfect for picnics and potlucks. The Potato Salad is a hearty and satisfying salad that is perfect for a barbecue or picnic.
Tips for Customizing Salads
Here are some tips for customizing each salad to suit your individual preferences:* Add protein:You can add protein to any salad by adding grilled chicken, fish, tofu, or beans.
Choose your favorite vegetables
Use your favorite seasonal vegetables to create a unique and flavorful salad.
Experiment with different dressings
Summer salads are a great way to stay cool and healthy, and these 11 options are all under 335 calories, perfect for those watching their intake. But if you’re looking to really lower your cholesterol, you might want to consider incorporating the cholesterol lowering diet staple to eat now into your meals.
It’s packed with nutrients that can help reduce LDL cholesterol levels. Back to the salads, remember to load up on fresh veggies and lean protein for a satisfying and healthy meal.
There are endless possibilities when it comes to salad dressings. Try using a vinaigrette, ranch dressing, or a creamy dressing.
Add a crunch
To add texture to your salad, try adding nuts, seeds, or croutons.
Get creative with toppings
Don’t be afraid to experiment with different toppings. Try adding fruit, cheese, or even a fried egg.
These 11 summer salads are all under 335 calories, perfect for keeping your waistline in check while enjoying the warm weather. But to really make the most of those summer days, why not incorporate some strength training? Check out these 5 best moves for stronger glutes to help you build a strong foundation for your next beach trip.
Then, after your workout, reward yourself with a refreshing and light summer salad – you deserve it!
Healthy Salad Ingredients: 11 Summer Salads Under 335 Calories
Summer salads are not only refreshing but also a great way to get your daily dose of nutrients. With a variety of colorful and flavorful ingredients, you can create a balanced and satisfying meal. Here are 10 healthy and low-calorie ingredients that are perfect for summer salads:
Benefits of Healthy Salad Ingredients
These ingredients are packed with essential vitamins, minerals, and antioxidants, which offer numerous health benefits.
- Leafy Greens:Spinach, kale, romaine lettuce, and arugula are excellent sources of vitamins A, C, and K, as well as folate and fiber. These nutrients support healthy vision, immune function, bone health, and digestion.
- Cucumber:This refreshing vegetable is low in calories and a good source of vitamin K, which is essential for blood clotting and bone health. It also contains electrolytes, which help maintain hydration.
- Tomatoes:A good source of lycopene, a powerful antioxidant that may protect against certain cancers. They are also rich in vitamin C, potassium, and folate, which support immune function, blood pressure regulation, and cell growth.
- Bell Peppers:Red, yellow, and orange bell peppers are rich in vitamin C, an antioxidant that helps boost the immune system and protect against cell damage. They also contain vitamin A, which is essential for vision and skin health.
- Avocados:Although higher in calories than other salad ingredients, avocados are packed with healthy fats, fiber, and potassium. They also contain vitamin C and folate, which support immune function and cell growth.
- Onions:Onions add a pungent flavor to salads and are a good source of vitamin C, folate, and potassium. They also contain quercetin, an antioxidant that may have anti-inflammatory properties.
- Citrus Fruits:Oranges, grapefruits, and lemons are rich in vitamin C, which is a powerful antioxidant that supports immune function and collagen production. They also contain potassium, which helps regulate blood pressure.
- Berries:Strawberries, blueberries, raspberries, and blackberries are packed with antioxidants, which protect against cell damage. They are also a good source of vitamin C, fiber, and potassium.
- Nuts and Seeds:Almonds, walnuts, pumpkin seeds, and sunflower seeds are a good source of healthy fats, protein, and fiber. They also contain vitamins E and K, which support skin health, immune function, and blood clotting.
- Herbs and Spices:Basil, cilantro, parsley, oregano, and garlic add flavor to salads and are a good source of antioxidants. They also contain vitamins and minerals that support overall health.
Dressing Choices
The right dressing can make or break a salad. It adds flavor, moisture, and texture. But it can also be a source of hidden calories and unhealthy fats. So, choosing the right dressing is crucial for keeping your summer salads light and healthy.
Low-Calorie Dressing Options
Here are five low-calorie dressing options that are perfect for summer salads:
| Dressing Name | Ingredients | Calories per serving (2 tbsp) | Flavor Profile |
|---|---|---|---|
| Light Balsamic Vinaigrette | Balsamic vinegar, olive oil, Dijon mustard, garlic, salt, pepper | 100 | Tangy, slightly sweet, and savory |
| Honey Mustard Vinaigrette | Honey, Dijon mustard, olive oil, apple cider vinegar, salt, pepper | 120 | Sweet, tangy, and slightly spicy |
| Lemon Herb Vinaigrette | Lemon juice, olive oil, fresh herbs (parsley, basil, oregano), garlic, salt, pepper | 90 | Bright, citrusy, and herbaceous |
| Yogurt Ranch Dressing | Plain Greek yogurt, mayonnaise, buttermilk, dried dill, onion powder, garlic powder, salt, pepper | 110 | Creamy, tangy, and savory |
| Avocado Cilantro Dressing | Avocado, cilantro, lime juice, olive oil, garlic, salt, pepper | 130 | Creamy, zesty, and slightly spicy |
Tips for Making Healthy Salad Dressings at Home, 11 summer salads under 335 calories
Making your own salad dressings is a great way to control the ingredients and calorie content. Here are some tips:* Use a base of vinegar or lemon juice:These ingredients add acidity and flavor without adding a lot of calories.
Choose healthy fats
Olive oil, avocado oil, and flaxseed oil are all good choices.
Add herbs and spices
Fresh or dried herbs and spices add flavor and complexity without adding calories.
Experiment with different flavors
Don’t be afraid to try new things! There are endless possibilities when it comes to salad dressings.
“When choosing salad dressings, look for options that are low in calories, fat, and sodium.”
Importance of Choosing Low-Calorie Dressings
Choosing low-calorie dressings is essential for maintaining a healthy calorie intake. Dressings can easily add hundreds of calories to your meal, especially if you use a lot of it.
Serving Suggestions
Summer salads are versatile and can be served in various ways, making them a perfect addition to any meal or occasion. Beyond being a healthy and refreshing option, they can be visually appealing and creatively presented. Here are some serving suggestions to elevate your summer salad game.
Creative Serving Styles
Presenting your salad in an aesthetically pleasing manner can enhance its appeal and make it more enjoyable. Here are a few creative serving ideas:
- Mason Jar Salads:These are perfect for on-the-go lunches or picnics. Layer the ingredients in a mason jar, starting with the dressing at the bottom and finishing with the greens on top. This prevents the greens from wilting and keeps the salad fresh.
- Salad Bowls:Use a variety of bowls, such as wooden bowls, ceramic bowls, or even metal bowls, to add a touch of elegance to your salad. Choose bowls that complement the colors of your salad ingredients.
- Individual Salad Plates:For a more formal setting, serve individual salads on small plates. Garnish with fresh herbs, edible flowers, or a drizzle of balsamic glaze for an extra touch of refinement.
- Salad Bar:Set up a salad bar with a variety of ingredients, dressings, and toppings. Allow guests to create their own salads, catering to their individual preferences.
- Salad Skewers:For a fun and festive presentation, assemble salad ingredients on skewers. Alternate colorful vegetables, fruits, and protein sources for a visually appealing and delicious appetizer.
Incorporating Salads into Various Meals and Occasions
Salads can be enjoyed at any time of day and can be adapted to fit various dietary needs and preferences.
- Lunch:Light and refreshing summer salads are an excellent choice for a healthy and satisfying lunch. Combine greens with protein sources like grilled chicken, fish, or tofu, and add a variety of colorful vegetables and fruits for a balanced meal.
- Dinner:Salads can be a main course or a side dish for dinner. Combine heartier ingredients like roasted vegetables, quinoa, or lentils with protein sources for a complete and satisfying meal.
- Appetizers:Smaller salads, such as caprese salad or Greek salad, can be served as appetizers before a meal. They are light and refreshing and can whet the appetite.
- Potlucks and Parties:Salads are a great addition to any potluck or party. They are easy to transport and can be served at room temperature. Choose salads with a variety of flavors and textures to appeal to different tastes.
- Picnics:Summer salads are perfect for picnics. Choose salads that can be transported easily and that will stay fresh for a few hours. Mason jar salads are a great option for picnics.
Last Point
Summer salads are a delicious and healthy way to enjoy the season’s bounty. With so many delicious and nutritious options available, there’s no reason to feel restricted. Experiment with different ingredients and dressings to create your own unique salads.
And remember, even small changes can make a big difference in your overall health and well-being.
