Diet Salads: 20 Quick and Delicious Recipes
Salads don't necessarily mean liters of mayonnaise and chronic stomach heaviness. Indeed, old recipes from childhood have little in common with healthy eating. But healthy dishes are not limited to cabbage or simply sliced tomatoes. Here are 20 recipes for the most delicious diet salads!
1. Diet Salad with Chicken and Bell Pepper
Prepare it with bell peppers of different colors for an even brighter dish!
You will need: 160 g chicken, 160 g tomatoes, 160 g cucumbers, 120 g bell pepper, 40 g lettuce leaves, 4 tbsp olive oil and soy sauce, salt and pepper.
Preparation: Fry the chicken in fairly large pieces and simmer it for a couple of minutes in soy sauce until tender. Chop the vegetables, arrange them on lettuce leaves, place the chicken on top, season with salt and pepper.
2. Diet Salad with Shrimp and Avocado
A simple and quick diet salad recipe for gourmets.
You will need: 100 g shrimp, 1 avocado, 1 cucumber, 20 g cheese, 1 clove garlic, 1 lemon, 1 tbsp olive oil.
Preparation: Boil and peel the shrimp, slice the avocado and cucumbers, and place everything in a bowl. Dress the salad with olive oil, crushed garlic, and the juice of half a lemon.
3. Protein Diet Salad
Try it if you constantly don't get enough protein!
You will need: 200 g chicken, 50 g canned pineapple, 2 eggs, 50 g sour cream, herbs.
Preparation: Chop the boiled chicken, egg whites, and pineapple. Dress the salad with sour cream and add a little fresh herbs to taste.
4. Diet Salad with Cottage Cheese
This beautiful green salad will be appropriate even on a festive table.
You will need: 1 cucumber, 100 g Napa cabbage, 100 g celery, 1 tsp olive oil, 80 g cottage cheese, 1 tsp balsamic vinegar, salt and pepper.
Preparation: Wash, peel, and coarsely chop all vegetables, mix them, and top with soft cottage cheese. Add spices and dress the salad with a mixture of olive oil and balsamic vinegar.
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5. Diet Mimosa Salad
A light and healthy variation of the traditional salad.
You will need: 1 can canned tuna, 3 eggs, 50 g cheese, 1 carrot, 1 onion, 2 tbsp soy sauce, 4 tbsp yogurt.
Preparation: Mash the tuna with a fork, grate the cheese, boiled carrot, egg whites, and yolks separately. Finely chop the onion and mix the yogurt with soy sauce. Layer the ingredients: egg whites, sauce, cheese, sauce, tuna, sauce, carrots with onion, sauce, egg yolks.
6. Red Bean Salad with Cream Cheese
This salad is quite caloric, but a couple of spoonfuls will be enough to satisfy you.
You will need: 400 g canned beans, 1 lemon, 2 cloves garlic, 50 ml olive oil, 100 g arugula, 200 g cream cheese, 50 g red onion, salt and pepper.
Preparation: Rinse the beans and mix with greens and finely chopped red onion. Add olive oil, lemon juice, salt, pepper, and cream cheese, then mix well.
7. Diet Salad with Feta and Olives
A delicious and light salad made from whatever you have in the fridge.
You will need: 150 g feta, half a can of olives, 1 cucumber, half an onion, 2 tomatoes, 300 g chicken, 150 g lettuce, 1 clove garlic, 4 tbsp wine vinegar, 2 tbsp olive oil, herbs, pepper, salt.
Preparation: Slice the boiled chicken, tomatoes, and cucumbers, chop the onion, lettuce, olives, and feta. Drizzle the salad with a dressing made from oil, vinegar, crushed garlic, herbs, and spices.
8. Vegetable Salad with Cauliflower
A great variety instead of regular white cabbage.
You will need: 1 cauliflower, 5 tomatoes, 1 cucumber, 1 shallot, 2 lemons, a bunch of herbs, oil, spices.
Preparation: Separate the cauliflower into florets and boil them or chop them in a blender. Slice the remaining vegetables and herbs, mix the ingredients, add spices, and dress the salad with lemon juice.
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9. Diet Green Salad
A true treasure trove of vitamins, and the salad is also very juicy and crunchy.
You will need: 60 g spinach, 2 cucumbers, 1 green apple, a bunch of herbs, half a lemon, 1 tbsp soy sauce, balsamic vinegar.
Preparation: Slice the apple and cucumber into julienne strips, arrange them on spinach leaves, and add finely chopped herbs. Dress the salad with lemon juice and soy sauce, and drizzle with balsamic vinegar.
10. Diet Salad with Cucumbers and Mint
An aromatic and fresh salad – an ideal light snack.
You will need: 400 g cucumbers, 250 ml yogurt, 3 cloves garlic, half a bunch of herbs, mint, salt, black pepper, chili.
Preparation: Add spices and crushed garlic to the yogurt and let it infuse for a while. Dice the cucumbers, mix with chopped herbs, and pour the sauce over.
11. "Whisk" Salad
This quick beetroot salad is sweet but not at all caloric.
You will need: 1 beetroot, 1 carrot, 1 apple, 2 cloves garlic, salt, pepper, olive oil.
Preparation: Grate all ingredients raw and mix them together. Add crushed garlic, spices to taste, and dress with olive oil.
12. Diet Salad with Goat Cheese and Walnuts
A magnificent dish for a festive table to surprise your guests.
You will need: 150 g arugula, 150 g grapes, 1 avocado, 100 g goat cheese, 100 g walnuts, half a red onion, 1/3 cup olive oil, 3 tbsp balsamic vinegar, 2 tbsp honey, a pinch of sea salt and pepper.
Preparation: Wash the arugula and seedless grapes, cut larger berries in half. Chop the avocado and onion, add all ingredients to the arugula, and add the cheese. Dress the salad with a mixture of olive oil, honey, balsamic vinegar, and spices.
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13. Diet Salad with Cabbage and Tuna
Surprise your family with an exquisite yet simple diet salad.
You will need: 150 g cabbage, 100 g cucumbers, 80 g corn, 100 g canned tuna, 1 egg, herbs, 1 tbsp oil, salt, pepper.
Preparation: Shred and squeeze the cabbage, add julienned cucumbers, corn, and mashed tuna. Add chopped herbs, dress with oil and spices, and garnish with boiled egg halves when serving.
14. Broccoli and Salmon Salad
This can serve as a complete main course for a hearty lunch.
You will need: 300 g salmon, 300 g broccoli, a bunch of lettuce, 1 red onion, 1 tbsp soy sauce, 2 tbsp lemon juice, 3 tbsp olive oil, 2 tsp grainy mustard, pepper, salt.
Preparation: Rub the salmon fillet with salt and pepper, add 1 tbsp each of lemon juice, soy sauce, and olive oil. Let it marinate for 15 minutes, wrap in foil, and bake for 20 minutes at 180 degrees Celsius.
Separate the broccoli into florets and boil for 5 minutes after coming to a boil. Mix the remaining oil, lemon juice, mustard, and spices. Arrange broccoli, thin onion rings, and large pieces of fish on lettuce leaves, then drizzle with dressing.
15. Diet Arugula and Strawberry Salad
How about this unexpected twist?
You will need: 70 g arugula, 100 g strawberries, 100 g mozzarella, juice of half an orange.
Preparation: Chop the arugula, slice the strawberries, and cut the mozzarella into larger pieces. Mix all ingredients and pour fresh orange juice over. Optionally, add nuts or drizzle with balsamic vinegar.
16. Diet Chicken Curry Salad
To add even more beautiful yellowness, use turmeric in the dressing.
You will need: 2 chicken fillets, 1 iceberg lettuce, 50 g raisins, 150 g Greek yogurt, 3 tbsp olive oil, 1 tbsp honey, curry, herbs, salt.
Preparation: Soak the chicken in salted water for 2 hours, sprinkle with curry, and bake in the oven for 25 minutes at 180 degrees Celsius. Prepare the dressing from yogurt, honey, olive oil, and spices. Chop the iceberg lettuce and chicken, add herbs, mix, add raisins, and dress the salad.
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17. Diet Salad with Canned Red Fish
It's better to buy canned fish in its own juice, not in oil.
You will need: 240 g fish, 2 avocados, 5 eggs, 80 g olives with anchovies, 2 tbsp olive oil, salt, pepper, herbs.
Preparation: Drain the liquid from the canned fish and mash it. Boil the eggs and slice them with avocado, olives, and herbs. Season the salad with salt and pepper, and dress it with olive oil.
18. Beetroot and Grapefruit Salad
Instead of quinoa, you can use couscous or another small grain.
You will need: 125 g quinoa, 1 grapefruit, 2 beetroots, 3 tbsp olive oil, lettuce leaves, juice of half a lemon, 0.5 tsp balsamic vinegar, salt.
Preparation: Heat the quinoa in a pan with half a tablespoon of olive oil, add 1 tbsp lemon juice, 200 ml water, and cook. Peel the grapefruit, removing all membranes, and slice the baked beetroot into large pieces. Mix the remaining oil, lemon juice, balsamic vinegar, and spices, then dress the salad.
19. Diet Daikon Salad
Use a grater for Korean carrots – it looks much nicer.
You will need: 1 daikon, 1 carrot, 1 cucumber, green onion, herbs, salt, oil.
Preparation: Grate all ingredients on a Korean grater or slice into thin julienne strips. Add chopped herbs and green onion, season with salt, and dress with oil.
20. Diet Roasted Vegetable Salad
You can slice any other vegetables to your taste.
You will need: 1 beetroot, 1 carrot, 1 parsnip, 1 sweet potato, 1 red onion, 40 ml olive oil, 1 tsp salt, 1 tsp mustard, 1 tbsp balsamic vinegar, 1 tbsp lemon juice, lettuce leaves, feta, nuts.
Preparation: Bake the beetroot separately in foil, and slice the remaining vegetables and onion into large pieces, season with salt, drizzle with olive oil, and bake in the oven for 35 minutes at 200 degrees Celsius. Combine the ingredients, season, and dress with a mixture of olive oil, mustard, lemon juice, and balsamic vinegar. Top with feta pieces and nuts.
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