7 Delicious Salad Ideas Under 400 Calories

Looking to lighten up your meals without sacrificing flavor? These delicious salad ideas pack a punch while keeping you under 400 calories. Packed with fresh ingredients and tasty dressings, these recipes are perfect for anyone wanting to enjoy healthy eating that doesn't feel like a chore.

Light And Crunchy Asian Slaw With Sesame Dressing

This Asian slaw is a colorful mix of fresh vegetables, bringing a delightful crunch to your meal. The vibrant reds, greens, and purples create an eye-catching dish that is as appealing to the eyes as it is to the palate. The slaw features thinly sliced cabbage, carrots, bell peppers, and a sprinkle of sesame seeds, all tossed together in a light sesame dressing.

The dressing is simple yet flavorful, combining soy sauce, sesame oil, and a hint of sweetness. It perfectly complements the crisp vegetables, making each bite refreshing and satisfying. This slaw is not only delicious but also low in calories, making it a great choice for a healthy meal.

Whether you serve it as a side dish or a main course, this Asian slaw is sure to impress. Pair it with grilled chicken or tofu for a complete meal, or enjoy it on its own for a light lunch. The best part? It’s quick to prepare, so you can whip it up in no time!

Ingredients

• 4 cups green cabbage, shredded
• 1 cup red cabbage, shredded
• 1 cup carrots, julienned
• 1 cup bell peppers (red and green), sliced
• 1/4 cup green onions, chopped
• 2 tablespoons sesame seeds
• 3 tablespoons soy sauce
• 2 tablespoons sesame oil
• 1 tablespoon honey or maple syrup
• 1 tablespoon rice vinegar

Instructions

1. Prepare the Vegetables: In a large bowl, combine the green cabbage, red cabbage, carrots, bell peppers, and green onions. Toss well to mix.
2. Make the Dressing: In a small bowl, whisk together the soy sauce, sesame oil, honey or maple syrup, and rice vinegar until well combined.
3. Toss the Slaw: Pour the dressing over the vegetable mixture and toss until all the veggies are coated evenly.
4. Add Sesame Seeds: Sprinkle sesame seeds on top and give it a final toss.
5. Chill and Serve: Let the slaw sit in the fridge for about 15 minutes to allow the flavors to meld. Serve chilled or at room temperature.

Classic Greek Salad With Feta And Olives

Classic Greek salad is a refreshing dish that brings together vibrant flavors and textures. This salad features juicy tomatoes, crisp cucumbers, and tangy red onions, all topped with creamy feta cheese and briny olives. It's a perfect choice for a light meal or a side dish.

The colors in this salad are stunning. The bright reds of the tomatoes contrast beautifully with the greens of the cucumbers and the deep purples of the olives. Each ingredient adds its own unique taste, making every bite a delightful experience.

To make this salad, you’ll need fresh ingredients. Start with ripe tomatoes, crunchy cucumbers, and a handful of Kalamata olives. The feta cheese crumbled on top adds a salty richness that balances the freshness of the vegetables. A drizzle of olive oil and a sprinkle of oregano complete the dish.

Ingredients

• 2 large tomatoes, chopped
• 1 cucumber, diced
• 1/2 red onion, thinly sliced
• 1 cup Kalamata olives
• 1 cup feta cheese, crumbled
• 1/4 cup olive oil
• 1 teaspoon dried oregano
• Salt and pepper to taste

Instructions

1. In a large bowl, combine the chopped tomatoes, diced cucumber, and sliced red onion.
2. Add the Kalamata olives and crumbled feta cheese to the bowl.
3. Drizzle the olive oil over the salad and sprinkle with dried oregano, salt, and pepper.
4. Toss gently to combine all the ingredients.
5. Serve immediately or let it chill in the refrigerator for a bit to enhance the flavors.

Tropical Mango And Avocado Salad With Lime Dressing

This Tropical Mango and Avocado Salad is a refreshing treat, perfect for warm days. The vibrant colors of the mango and avocado pop against the earthy tones of the coconut bowl, making it visually appealing. The salad is not just pretty; it’s packed with flavor and nutrition.

The combination of sweet mango, creamy avocado, and zesty lime dressing creates a delightful balance. Red onion adds a bit of crunch and sharpness, while fresh herbs like cilantro bring a burst of freshness. This salad is light, satisfying, and under 400 calories, making it a great choice for a healthy meal.

To make this salad, you’ll need ripe mangoes, avocados, red onion, lime, and cilantro. The ingredients come together quickly, making it a perfect dish for a busy day or a casual gathering.

Ingredients

• 1 ripe mango, diced
• 1 ripe avocado, diced
• 1/4 red onion, thinly sliced
• 1 lime, juiced
• 1/4 cup fresh cilantro, chopped
• Salt and pepper to taste

Instructions

1. In a large bowl, combine the diced mango, avocado, and sliced red onion.
2. In a small bowl, whisk together lime juice, salt, and pepper.
3. Pour the lime dressing over the salad and gently toss to combine.
4. Add chopped cilantro and toss again.
5. Serve immediately in coconut bowls or chilled plates for a tropical touch.

Nutrient-Packed Kale Salad With Apples And Walnuts

This kale salad is a delightful mix of flavors and textures. The vibrant green kale pairs perfectly with the crisp sweetness of apples and the crunchy richness of walnuts. It’s a great way to enjoy a healthy meal without exceeding 400 calories.

The salad is not only visually appealing but also packed with nutrients. Kale is known for its high vitamin content, while apples add fiber and natural sweetness. Walnuts contribute healthy fats and a satisfying crunch. Together, they create a balanced dish that’s both filling and refreshing.

To make this salad, you’ll need fresh kale, sliced apples, and walnuts. Toss everything together with a light dressing for a quick and easy meal. This salad is perfect for lunch or as a side dish at dinner.

Ingredients

• 4 cups kale, chopped
• 1 apple, thinly sliced (any variety)
• 1/2 cup walnuts, chopped
• 2 tablespoons olive oil
• 1 tablespoon apple cider vinegar
• Salt and pepper to taste

Instructions

1. In a large bowl, combine the chopped kale and sliced apples.
2. Add the chopped walnuts to the bowl.
3. In a small bowl, whisk together the olive oil, apple cider vinegar, salt, and pepper.
4. Pour the dressing over the salad and toss to combine.
5. Serve immediately or let it sit for a few minutes to allow the flavors to meld.

Crunchy Apple And Celery Salad With Yogurt Dressing

This Crunchy Apple and Celery Salad is a refreshing choice for anyone looking to enjoy a light meal under 400 calories. The combination of crisp apples and crunchy celery creates a delightful texture that’s hard to resist. The yogurt dressing adds a creamy touch without the extra calories, making it a perfect addition to your healthy eating plan.

In the image, you can see vibrant red apples and fresh green celery, which not only look appealing but also pack a nutritional punch. The salad is garnished with walnuts, adding a nice crunch and healthy fats. This dish is not just tasty; it’s also simple to prepare!

To make this salad, you’ll need a few fresh ingredients. The yogurt dressing is easy to whip up and can be adjusted to your taste. Enjoy this salad as a side dish or a light lunch!

Ingredients

• 2 medium apples, diced
• 2 stalks of celery, chopped
• 1/4 cup walnuts, chopped
• 1/2 cup plain yogurt
• 1 tablespoon honey
• 1 tablespoon lemon juice
• Salt and pepper to taste

Instructions

1. In a large bowl, combine the diced apples, chopped celery, and walnuts.
2. In a separate bowl, mix the yogurt, honey, lemon juice, salt, and pepper until smooth.
3. Pour the yogurt dressing over the apple and celery mixture. Toss gently to coat.
4. Serve immediately or chill in the refrigerator for 30 minutes before serving for a cooler dish.

Flavorful Tuna Salad With Mixed Greens And Olives

This tuna salad is a delightful mix of flavors and textures. The fresh greens provide a crisp base, while the tuna adds protein and heartiness. Juicy cherry tomatoes and briny olives bring a burst of flavor, making each bite satisfying.

To make this salad even more refreshing, a squeeze of lemon juice brightens it up. The combination of ingredients not only keeps the calorie count under 400 but also makes for a fulfilling meal. Perfect for lunch or a light dinner, this salad is both nutritious and delicious.

Ingredients

• 1 can of tuna, drained
• 4 cups mixed greens (like arugula and spinach)
• 1 cup cherry tomatoes, halved
• 1/2 cup black olives, pitted
• 1/2 cup green olives, pitted
• 1/4 cup red onion, thinly sliced
• 2 tablespoons olive oil
• 1 tablespoon lemon juice
• Salt and pepper to taste

Instructions

1. In a large bowl, combine the mixed greens, cherry tomatoes, black olives, green olives, and red onion.
2. Add the drained tuna on top of the salad mixture.
3. In a small bowl, whisk together the olive oil, lemon juice, salt, and pepper.
4. Drizzle the dressing over the salad and toss gently to combine.
5. Serve immediately and enjoy your healthy, flavorful meal!

Spicy Shrimp Salad With Avocado And Lime

This Spicy Shrimp Salad is a delightful mix of flavors and textures. The shrimp are perfectly cooked, giving a nice kick that pairs wonderfully with creamy avocado. Fresh lime juice adds a zesty touch, making each bite refreshing.

The vibrant colors of the salad are inviting. You’ll see bright greens from the lettuce and avocado, juicy red tomatoes, and the golden-brown shrimp. It’s not just a feast for the taste buds but also for the eyes!

This dish is not only delicious but also light, keeping it under 400 calories. It's perfect for a quick lunch or a light dinner. Serve it chilled for the best experience.

Ingredients

• 1 pound shrimp, peeled and deveined
• 1 tablespoon olive oil
• 1 teaspoon chili powder
• 1 avocado, diced
• 2 cups mixed greens
• 1 cup cherry tomatoes, halved
• 1/4 cup red onion, thinly sliced
• Juice of 2 limes
• Salt and pepper to taste
• Cilantro for garnish

Instructions

1. Season the shrimp with olive oil, chili powder, salt, and pepper.
2. Heat a skillet over medium-high heat. Cook the shrimp for 2-3 minutes on each side until they are pink and opaque.
3. In a large bowl, combine mixed greens, diced avocado, cherry tomatoes, and red onion.
4. Add the cooked shrimp to the salad and drizzle with lime juice.
5. Toss gently to combine and garnish with cilantro before serving.