Sure, summer is all about keeping the oven off, which naturally means we eat our fair share of raw salads. But don’t ditch salads come fall. Roasting vegetables is one way to add flavor and dimension to a traditional salad, and these recipes exemplify how hearty a meal salad can be — all under 400 calories.
1. ROASTED FALL VEGETABLE SALAD WITH MAPLE ORANGE CINNAMON DRESSING | MYFITNESSPAL’S RECIPES
The trifecta of beets, pears and pecans brings the right texture and flavor to this autumn salad. A drizzle of maple-orange dressing brings everything together for a fiber-filled salad that’s high in vitamins A and C. Recipe makes 6 servings.
Per serving: Calories: 230; Total Fat: 14g; Saturated Fat: 2g; Monounsaturated Fat: 9g; Cholesterol: 0mg; Sodium: 127mg; Carbohydrate: 28g; Dietary Fiber: 5g; Sugar: 15g; Protein 3g
2. HARVEST SALAD WITH CREAMY PUMPKIN BALSAMIC VINAIGRETTE | MYFITNESSPAL’S RECIPES
Some people wait all year to break out the pumpkin spice; others roll their eyes at the idea. The creamy balsamic vinaigrette in this salad, however, might unite those camps. Either way, pumpkin spice isn’t just for lattes and pie. Recipe makes 2 servings with 2 tablespoons dressing each.
Per serving: Calories: 272; Total Fat: 21g; Saturated Fat: 4g; Monounsaturated Fat: 13g; Cholesterol: 7mg; Sodium: 143mg; Carbohydrate: 18g; Dietary Fiber: 3g; Sugar: 12g; Protein 5g
3. AUTUMN SALAD WITH PEARS AND GORGONZOLA | SKINNYTASTE
With seasonal pears and tangy gorgonzola, this salad can be whipped up in the time it takes the kids to change out of their soccer uniforms. Tip: Lighten the fat and calorie content by using low-fat gorgonzola. Recipe makes 6 servings.
Nutrition (per serving): Calories: 160; Total Fat: 13g; Saturated Fat: 3g; Monounsaturated Fat: 7g; Cholesterol: 8mg; Sodium: 233mg; Carbohydrate: 11g; Dietary Fiber: 3g; Sugar: 7g; Protein: 3g
4. FALL HARVEST SUPERFOOD SALAD | NUTRITION STRIPPED
It isn’t fall without butternut squash, which is featured prominently in this recipe alongside pumpkin seeds, apricots and quinoa. Full of protein, this superfood salad is just the energy boost you need. Recipe makes 2 servings.
Nutrition (per serving): Calories: 382; Total Fat: 17g; Saturated Fat: 3g; Monounsaturated Fat: 4g; Cholesterol: 0mg; Sodium: 347mg; Carbohydrate: 48g; Dietary Fiber: 7g; Sugar: 4g; Protein: 19g
5. ROASTED BEET, PEAR & WALNUT SALAD | LOVE & LEMONS
Beets and pears get an omega-rich hit and added crunch from walnuts in this easy seasonal salad. Prep it in advance so the flavors have time to marry. Recipe makes 3 servings.
Nutrition (per serving): Calories: 265; Total Fat: 17g; Saturated Fat: 3g; Monounsaturated Fat: 3g; Cholesterol: 11mg; Sodium: 366mg; Carbohydrate: 24g; Dietary Fiber: 7g; Sugar: 14g; Protein: 8g