Main-Dish Salads Under 300 Calories

Updated May 18, 2007
Randy Mayor

These healthy and low-calorie salads are piled high with all of the favorites: cheese, nuts, veggies, protein, fruit, and of course, dressing.

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Beet, Farro, and Watercress Salad with Fig Vinaigrette

Credit: Christopher Testani; Styling: Kira Corbin

Beet, Farro, and Watercress Salad with Fig Vinaigrette Recipe

This salad is simply chock-full of all kinds of good stuff--sweet, tender beets; the crisp snap of zucchini; fennel's anise crunch; and chewy-tender farro. You can make it up to two days ahead; just leave out the watercress until shortly before serving.

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Shrimp Caesar Salad

Credit: Randy Mayor; Styling: Leigh Ann Ross

Shrimp Caesar Salad Recipe

Traditional Caesar salads can run as high as 900 calories per serving but this lightened version has just 300 calories and is loaded with the classic Caesar ingredients like creamy dressing, croutons, and Parmesan cheese.

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Herbed Shrimp with Tomato-Spinach Salad

Credit: Alison Miksch; Styling: Claire Spollen

Herbed Shrimp with Tomato-Spinach Salad Recipe

Add heartiness to a simple spinach salad by serving herbed shrimp and tomatoes over greens.

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Spinach Salad with Spiced Pork and Ginger Dressing

Credit: Beau Gustafson; Styling: Jan Gautro

Spinach Salad with Spiced Pork and Ginger Dressing Recipe

Crunchy Napa cabbage is tossed with two superfoods, spinach and red bell pepper, to make a healthy base for this 200-calorie salad. Ginger dressing and hot chile sauce add an Asian flare.

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Chicken, Red Potato, and Green Bean Salad

Credit: Becky Luigart-Stayner; Fonda Shaia

Chicken, Red Potato, and Green Bean Salad Recipe

This colorful meal packs a hefty dose vitamin C from the potatoes and green beans. Chopped cooked chicken adds protein and iron but can easily be substituted with grilled shrimp or lean beef.

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Thai Beef Salad

Credit: Photography: Becky-Stayner; Styling: Lydia DeGaris-Pursell

Thai Beef Salad Recipe

Flank steak is a lean cut of beef that cooks quickly on the grill or in the oven. Marinating it in bold-flavored ingredients like fish sauce, chile paste with garlic, and fresh lime juice allows it to absorb all of the flavors without adding many calories to the dish.

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Stir-Fried Chicken Salad

Credit: Lee Harrelson

Stir-Fried Chicken Salad Recipe

Low-calorie ingredients like broth, vinegar and soy sauce double as a flavorful marinade for the chicken and a tangy dressing for the salad. Add a squeeze of lime before serving for an extra burst of flavor.

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Caribbean Grilled Scallop Salad

Credit: Randy Mayor

Caribbean Grilled Scallop Salad Recipe

Toss together the flavors of the Caribbean to make a heart healthy salad featuring monounsaturated fat from the avocado and olive oil, omega-3's from the scallops, and vitamin C from the pineapple and mango chutney.

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Sesame Shrimp Salad

Sesame Shrimp Salad Recipe

Sautéed shrimp skewers top fresh, flavorful, and low-calorie produce like peppery watercress, crunchy cabbage, carrot, mint, and cilantro for an Asian-inspired meal.

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Chipotle Chicken Taco Salad

Credit: Lee Harrelson

Chipotle Chicken Taco Salad Recipe

Omitting the fried shell helps to keep the taco salad calories below 250. If you still desire a salty crunch, serve with a side of baked tortilla chips or crumble some on top.

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Bacon, Arugula, and Shrimp Salad

Credit: Beau Gustafson

Bacon, Arugula, and Shrimp Salad Recipe

Cooking the shrimp in just 1 teaspoon of bacon drippings helps to transfer the bacon flavor to the shrimp without adding many calories or fat grams. Plain yogurt mixed with balsamic vinegar and a small amount of olive oil tops the salad for creamy guilt-free dressing.

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Cobb Salad with Green Goddess Dressing

Credit: Randy Mayor

Cobb Salad with Green Goddess Dressing Recipe

Traditional green goddess dressing uses full-fat mayonnaise and sour cream to achieve a creamy texture. This lightened version uses fat-free yogurt and reduced-fat mayonnaise for a similar texture then brightens the flavor with fresh herbs like parsley, chives, and tarragon.

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