6 healthy salad recipes for weight loss and tips

Amy Brownstein, MS, RDN - Registered Dietitian Nutritionist

You can make healthy salad recipes for weight loss that taste good and are filling. Loading your salad with vegetables, whole grains, healthy fats, and protein ensures you get the nutrients you need without compromising flavor or satisfaction. Explore healthy salad recipes for weight loss and learn tips for adding variety and fun to your bowl while staying on track with health goals.

Keys to healthy salad recipes for weight loss

When you think of weight loss, salads are probably one of the first foods that come to mind. But let's be honest—salads are easily bland, unsatisfying meals that leave you hungry an hour later. When built correctly, salads can be incredibly filling, nutrient-packed, and delicious while supporting your weight-loss goals.

Healthy salad recipes for weight loss should provide a well-rounded meal with essential nutrients that satisfy you. The best salads combine a mix of fresh, fiber-rich vegetables, lean proteins, healthy fats, and smart carbohydrates, and here's why.

Whole-grain carbohydrates: Fiber-rich, whole-grain carbohydrates provide essential nutrients and help keep you full and satisfied. Add quinoa, farro, barley, or potatoes to your salad.
Protein: Including a protein source like fish, seafood, poultry, red meat, legumes, or soy products is key for satiety. Plus, protein supports muscle mass, essential during weight loss. Add leftover cooked protein, canned fish, or legumes to your salad for a protein boost.
Healthy fats: Adding healthy fats to your salad helps you stay full and enhances nutrient absorption. Fat-soluble vitamins like vitamins A and K in vegetables require a fat source for absorption. Including healthy fats like nuts, seeds, or avocado in your salad boosts nutrient absorption, ensuring you get the most from your meal.
Flavor: Salads for weight loss don't have to be bland or boring. Zhuzh up your salad with fresh herbs like basil, mint, parsley, or cilantro. Use citrus to dress the salad, provide tang, and bolster nutrient absorption.
Fun toppings: Keep your salad interesting and maintain variety with fun or crunchy toppings. Add roasted legumes (chickpeas, lentils, or edamame), nuts, or seeds for some crunch. Toss in fresh or dried fruit for texture, variety, and sweetness.

6 healthy salad recipes for weight loss

1. Thai-Style Chicken Salad

The Thai-Style Chicken Salad Premium recipe on MyNetDiary pairs protein (chicken) with healthy fats from peanuts and lots of non-starchy vegetables for a balanced meal.

2. Tuna Nicoise Salad

Shelf-stable, canned tuna fish offers a quick option for a protein-packed lunch in this Tuna Nicoise Salad. Eggs add extra protein and choline for brain health.

3. Mediterranean Chicken Lettuce Wrap

A mix between a sandwich and a salad, the Mediterranean Chicken Lettuce Wrap offers an innovative way to eat your greens and protein. Briny artichoke hearts and olives add zest and brightness for some flavor variety.

4. North African Bulgar and Chickpea Salad

An ancient grain, bulgar features a chewy texture and nutty flavor, adding heft and depth to dishes. When paired with chickpeas and vegetables, bulgar becomes a balanced meal in this North African Bulgar and Chickpea Salad.

5. Seared Tofu with Mustard and Kale

An easy, plant-based salad featuring massaged kale and tofu. If the Seared Tofu with Mustard and Kale isn't filling enough for you, top it with crunchy nuts, seeds, or a whole grain like quinoa.

6. Chopped Salad with Salmon

Healthy fats dominate this Chopped Salad with Salmon. Walnuts and salmon provide protein and omega-3 fatty acids, which help reduce inflammation in your body and support brain health. The salad's high-protein and unsaturated fat content will satisfy you for hours.

Tips to keep salads as weight-loss friends

Not all salads may be as healthy as you think. Some salads can counteract your weight-loss goals. When building a salad, consider the following factors to help you stay on track.

Watch your portion size: Even healthy ingredients can add up in calories. Other salad toppings, including dressing, should be used sparingly.
Limit high-calorie toppings: Although tempting, use cheese, croutons, tortilla strips, nuts, seeds, and creamy dressings sparingly. Fats like nuts, seeds, and cheese provide beneficial nutrients but are high in calories, so portion size matters.
Go easy on store-bought dressings: Many store-bought dressings are high in sugar and saturated fats, ingredients to limit on your weight-loss plan. Consider making homemade salad dressings.

Explore the MyNetDiary app for other healthy salad recipes for weight loss, or create your own recipe. And remember, the key to long-term weight loss and maintenance is making it sustainable with foods you love.

6 healthy salad recipes for weight loss and tips

Keys to healthy salad recipes for weight loss