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10 Meal-Sized Salads Under 500 Calories

MyFitnessPal’s Recipes
by MyFitnessPal’s Recipes
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4.73/5 (15)

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-carb, high-protein • high-fiber • gluten-free • dairy-free • vegetarian • vegan • low sodium

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

  1. Avatar 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!

    • Avatar 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. Avatar Kacee Conrad Bock says:

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

    • Avatar 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

  4. Avatar Lori says:

    To make that citrus salad even more yummy, substitute the olive oil with sesame oil.

  5. Avatar Israeli mother says:

    These recipes look interesting, but they are at best pseudo-healthy. They all have way too much sugar in them. Actually, salad dressing does NOT need sugar or honey or ketchup. Substitute salsa for ketchup – much lower calories and no sugar. The Israeli-Mediterranean diet is filled with fresh fruits and fresh vegetables and much less sugar.

    • Avatar Steven Eichler says:

      Your comment is spot on. I continue to be shocked at how many things (ingredients and recipes) contain sugar, and other unhealthy ingredients, either blatantly or hidden, and they really do not need to. The good news is that there are products slowly coming to market that traditionally contain sugar and now do not, such as ketchup, bacon, etc. We really need to hold food manufacturers and those who profess to be health conscious, such as blogs like this, to a higher standard of accountability to not sell and promote products that are ‘pseudo-healthy.’ There are still too many products out on the marketplace that deceive those who don’t take the time to read the ingredients and see the misleading claims of the front label.

    • Avatar Nolechef17 says:

      There’s absolutely nothing wrong with adding a natural sugar like honey, or agave nectar as long as you understand the purpose… When it comes to refined sugars or ketchup… I agree, those are extreme no-no’s and the misleading is ridiculous. Some dressings need a sweetness to balance the sharpness of the acidity plus it tastes good on the palate and offers a contrast. You can even add a little balsamic vinegar for sweetness. But at the end of the day critiquing honey or natural sweeteners while you’re championing fresh fruits (that often include a lot of NATURAL sugar) only shows naivety and complete lack of understanding when it comes to proper seasoning. We should all be aiming for a “natural” diet, which is what I think you were aiming for in your comment and I agree 1000%.

      • Avatar Israeli mother says:

        I am not naive, I am a naturopathic physician (ND). I spent 4 years in medical school; did you? Honey is pure sweetener with nothing to offset it and is not good for blood sugar control. Fresh fruits, on the other hand, have soluble fiber to go along with the fructose in the fruit. Fiber slows the absorption of sugar into your bloodstream.

        One of the big rules in low glycemic index diets and blood sugar control is to eat carbs that come with their own fiber and/or have an acid such as vinegar with the meal to slow absorption of sugar into the bloodstream.

        And opinions on flavor aside, no one needs to put sugar of any sort into salad dressing.

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