10 Meal-Sized Salads Under 500 Calories

MyFitnessPal’s Recipes
by MyFitnessPal’s Recipes
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These light-and-fresh salads are a far cry from iceberg lettuce with croutons. From Apricot Quinoa to an Apple Fennel Salad — these inventive salads, filled with grains, protein and delicious dressings are the kind you’ll regularly crave.

1. APRICOT QUINOA SUMMER SALAD | NUTRITION STRIPPED

Nutrition (per serving): Calories: 255; Total Fat: 15g; Saturated Fat: 2g; Monounsaturated Fat: 9g; Cholesterol: 0mg; Sodium: 380mg; Total Carbohydrates: 26g; Dietary Fiber: 4g; Sugars: 5g; Protein: 7g

2. SWEET SPICY CHICKEN COBB SALAD | MYFITNESSPAL’S RECIPES

Nutrition (per serving): Calories: 452; Total Fat: 22.2g; Saturated Fat: 1.8g; Monounsaturated Fat: 5.5g; Cholesterol: 48.7mg; Sodium: 707mg; Carbohydrate: 31g; Fiber: 5.8g; Sugar: 11g; Protein: 26.4g

3. VIETNAMESE SHRIMP SALAD WITH MINT-CHILI DRESSING | CLEAN EATING

Nutrition (per serving): Calories: 145; Total Fat: 3g; Saturated Fat: 2g; Monounsaturated Fat: 11g; Cholesterol: 68mg; Sodium: 205mg; Carbohydrate: 9g; Dietary Fiber: 4g; Sugar: 4g; Protein: 14g

4. HUEVOS RANCHEROS-INSPIRED CHOPPED SALAD | MYFITNESSPAL’S RECIPES

Nutrition (per serving): Calories: 297; Total Fat: 16g; Saturated Fat: 3g; Monounsaturated Fat: 7g; Cholesterol: 177mg; Sodium: 241mg; Carbohydrate: 177g; Dietary Fiber: 9g; Sugar: 5g; Protein: 14g

5. LEMONY ORZO VEGGIE SALAD WITH CHICKEN | COOKING LIGHT

Nutrition (per serving): Calories: 281; Total Fat: 8g; Saturated Fat: 3g; Monounsaturated Fat: 2g; Cholesterol: 26mg; Sodium: 301mg; Carbohydrate: 35g; Dietary Fiber: 2g; Sugar: 4g; Protein: 16g

6. MASON JAR QUINOA SALAD | FIT FOODIE FINDS

Nutrition (per serving): Calories: 393; Total Fat: 21g; Saturated Fat: 3g; Monounsaturated Fat: 6g; Cholesterol: 1mg; Sodium: 244mg; Carbohydrate: 52g; Dietary Fiber: 14g; Sugar: 4g; Protein: 14g

7. BABY KALE & STRAWBERRY SALAD | EATING BIRD FOOD

Nutrition (per serving): Calories: 146; Total Fat: 7g; Saturated Fat: 2g; Monounsaturated Fat: 2g; Cholesterol: 8mg; Sodium: 123mg; Carbohydrate: 19g; Dietary Fiber: 4g; Sugars 10g; Protein: 5g

8. APPLE FENNEL SALAD | CLEAN EATING

Nutrition (per serving): Calories: 275; Total Fat: 13g; Saturated Fat: 7g; Monounsaturated Fat: 4g; Cholesterol: 25mg; Sodium: 285mg; Carbohydrate: 18g; Dietary Fiber: 3g; Sugar: 6g; Protein: 12g

9. VIETNAMESE LEMONGRASS CHICKEN SALAD | MYFITNESSPAL’S RECIPES

Nutrition (per serving): Calories: 135; Total Fat: 4g; Saturated Fat: 1g; Monounsaturated Fat: 2g; Cholesterol: 34mg; Sodium: 506mg; Carbohydrate: 13g; Dietary Fiber: 3g; Sugar: 8g; Protein: 14g

10. CITRUS KALE SALAD | MYFITNESSPAL’S RECIPES

Nutrition (per serving): Calories: 237; Total Fat: 15g; Saturated Fat: 3g; Monounsaturated Fat: 5g; Cholesterol: 6mg; Sodium: 125mg; Carbohydrate: 18g; Dietary Fiber: 5g; Sugar: 11g; Protein: 7g

About the Author

MyFitnessPal’s Recipes
MyFitnessPal’s Recipes

Healthy, delicious and simple: That’s what we’re about at MyFitnessPal! We make our recipes in our own test kitchen or our registered dietitian hand-selects them personally. Look for nutrition information at the bottom of the recipe or log it directly to MyFitnessPal through the “Log-It” button. Check out our entire collection or explore: low-carbhigh-proteinhigh-fibergluten-freedairy-freevegetarianveganlow sodium

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6 responses to “10 Meal-Sized Salads Under 500 Calories”

  1. Chrissy says:

    What salad is in the picture on the feed that reads to the article? Looks like it has chicken, avocado and corn? Thanks!

    • Specialkitty7 says:

      I believe it is the Sweet Spicy Chicken Cobb salad. The picture for that one is of a shrimp salad, but if you go to the link for the recipe, it shows the correct picture.

  2. Thanks for sharing different variety of salad. The above mentioned salads looking so yummy and healthy as it contains various healthy fruits and vegetables. I thinks it add more taste in our daily diet routine.

  3. Kacee Conrad Bock says:

    Are the carbs correct for the HUEVOS RANCHEROS-INSPIRED CHOPPED SALAD????

    • Becky Lewis Johnson says:

      I don’t think so … but they are high because of the black beans and the tortilla strips … I’m guessing 77 and the 1 is a typo

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