Skip to content

Top Navigation

MyRecipes MyRecipes
  • Course
  • Baking
  • Global
  • Healthy
  • Favorite Ingredients
  • Holidays and Occasions
  • Quick and Easy
  • Convenience Recipes
  • BBQ and Grilling
  • How To
  • Extra Crispy
  • News

Profile Menu

Your Profile

Account

  • Register
  • Email Preferences
  • Logout
Login
Pin FB

Explore MyRecipes

MyRecipes MyRecipes
  • Explore

    Explore

    • 55+ Easy Dinner Recipes for Busy Weeknights

      55+ Easy Dinner Recipes for Busy Weeknights

      Everybody understands the stuggle of getting dinner on the table after a long day. If you're looking for a simple recipe to simplify your weeknight, you've come to the right place--easy dinners are our specialty. For an easy supper that you can depend on, we picked out some of our tried-and-true favorites that have gotten us through even the busiest of days. Whether you're cooking for yourself or for a family, these easy dinners are sure to leave everyone satisfied and stress-free. Read More
    • The Brilliant Secret to Making Better Mashed Potatoes

      The Brilliant Secret to Making Better Mashed Potatoes

      Trust me, it’s so worth it. Read More
    • 65 Super Easy Finger Foods to Make for Any Party

      65 Super Easy Finger Foods to Make for Any Party

      From chips and dip to one-bite apps, finger foods are the perfect way to kick off a party. No forks or spoons required, just easy-to-pick-up party foods, so you can clean up in no time.  Read More
  • Course

    Course

    See All Course
    • Best Appetizer Recipes...Ever
    • Best Drink Recipes for Any Occasion
    • Salad Recipes
    • The Ultimate Guide to Sensational Sides
    • Soup and Stew Recipes
    • Easy Entertaining for Everyone
    • Breakfast and Brunch Recipes
    • Main Dishes and Entrées
    • Dinner Recipes
    • Dessert Recipes
  • Baking

    Baking

    See All Baking
    • Bread Recipes
    • Our Most-Loved Cake Recipes
    • Cookie Recipes
    • Pie Recipes
  • Global

    Global

    See All Global
    • Spanish Recipes
    • Thai Recipes
    • Vietnamese Recipes
    • Middle Eastern Recipes
    • Mexican Recipes
    • Malaysian Recipes
    • Korean Recipes
    • Japanese Recipes
    • Italian Recipes
    • Indian Recipes
    • Greek Recipes
    • French Recipes
    • Chinese Recipes
    • African Recipes
    • American Recipes
    • Cajun and Creole Recipes
    • Caribbean Recipes
    • South American Recipes
    • Southern Recipes
    • German Recipes
  • Healthy

    Healthy

    See All Healthy
    • Easy, Healthy Recipes
    • Healthy Breakfasts
    • Healthy Dinners
    • Healthy Desserts
    • Diabetic Recipes
    • Gluten-Free Diet and Recipes
    • Vegan Recipes
    • Low Carbohydrate Recipes
    • Low Cholesterol Recipes
    • Low Fat Recipes
    • Low Sodium Recipes
    • Low Calorie Recipes
    • Vegetarian Recipes
  • Favorite Ingredients

    Favorite Ingredients

    See All Favorite Ingredients
    • The Ultimate Guide to Chicken
    • Vegetable Recipes
    • Beef Recipes
    • Cheese Recipes
    • Chocolate Recipes
    • Pasta Recipes
    • Pork Recipes
    • Seafood Recipes
    • Shrimp Recipes
  • Holidays and Occasions

    Holidays and Occasions

    See All Holidays and Occasions
    • A Foodie's Guide to Halloween Recipes
    • The Ultimate Thanksgiving Guide
    • Hanukkah Recipes
    • Your Ultimate Christmas Recipe Guide
    • Our Most Festive New Year's Recipes
    • Best-Ever Super Bowl Sunday Recipes
    • Best Valentine's Day Recipes
    • Mardi Gras Recipes
    • The Ultimate Guide to Easter Recipes
    • Cinco de Mayo Recipes
    • Labor Day Recipes
    • The Ultimate Fourth of July Guide
    • Memorial Day Recipes
    • Touchdown-Worthy Tailgate Recipes
    • Wedding and Shower Recipes
  • Quick and Easy

    Quick and Easy

    See All Quick and Easy
    • 15-Minute Recipes for Busy Home Cooks
    • 5 Ingredients or Less
    • Dinner Tonight
    • No-Cook Recipes
    • 45-Minute Recipes
  • Convenience Recipes

    Convenience Recipes

    See All Convenience Recipes
    • Budget-Friendly Recipes
    • Our Top Make-Ahead Recipes
    • Our Favorite Slow Cooker Recipes
    • Instant Pot Recipes
  • BBQ and Grilling

    BBQ and Grilling

    See All BBQ and Grilling
    • Grilled Beef Recipes
    • Grilled Fish Recipes
    • Grilled Shrimp Recipes
    • Grilled Chicken Recipes
    • Grilled Pork Recipes
    • Grilled Vegetable Recipes
  • How To

    How To

    See All How To
    • 7 Ways With...
    • Videos
    • Ingredients and Tools
    • Kitchen Cleaning
  • Extra Crispy
  • News

Profile Menu

Your Profile

Account

  • Register
  • Email Preferences
  • Logout
Login
Sweepstakes

Follow Us

  1. Home
  2. Our Best Recipes for Healthy Eating
  3. Main-Dish Salads Under 300 Calories

Main-Dish Salads Under 300 Calories

Updated May 18, 2007
Skip gallery slides
Pin
Cobb Salad with Green Goddess Dressing
Credit: 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.

Start Slideshow

1 of 12

Pin
Facebook Tweet Email

Beet, Farro, and Watercress Salad with Fig Vinaigrette

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.

1 of 12

Advertisement
Advertisement

2 of 12

Pin
Facebook Tweet Email

Shrimp Caesar Salad

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.

2 of 12

3 of 12

Pin
Facebook Tweet Email

Herbed Shrimp with Tomato-Spinach Salad

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.

3 of 12

Advertisement

4 of 12

Pin
Facebook Tweet Email

Spinach Salad with Spiced Pork and Ginger Dressing

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.

4 of 12

5 of 12

Pin
Facebook Tweet Email

Chicken, Red Potato, and Green Bean Salad

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.

5 of 12

6 of 12

Pin
Facebook Tweet Email

Thai Beef Salad

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.

6 of 12

Advertisement
Advertisement
Advertisement

7 of 12

Pin
Facebook Tweet Email

Stir-Fried Chicken Salad

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.

7 of 12

8 of 12

Pin
Facebook Tweet Email

Caribbean Grilled Scallop Salad

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.

8 of 12

9 of 12

Pin
Facebook Tweet Email

Sesame Shrimp Salad

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.

9 of 12

Advertisement
Advertisement
Advertisement

10 of 12

Pin
Facebook Tweet Email

Chipotle Chicken Taco Salad

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.

10 of 12

11 of 12

Pin
Facebook Tweet Email

Bacon, Arugula, and Shrimp Salad

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.

11 of 12

12 of 12

Pin
Facebook Tweet Email

Cobb Salad with Green Goddess Dressing

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.

12 of 12

Advertisement
Advertisement
Advertisement
Replay gallery

Share the Gallery

Pinterest Facebook

Up Next

    Share the Gallery

    Pinterest Facebook
    Trending Videos
    Advertisement
    Skip slide summaries

    Everything in This Slideshow

    Advertisement

    View All

    1 of 12 Beet, Farro, and Watercress Salad with Fig Vinaigrette
    2 of 12 Shrimp Caesar Salad
    3 of 12 Herbed Shrimp with Tomato-Spinach Salad
    4 of 12 Spinach Salad with Spiced Pork and Ginger Dressing
    5 of 12 Chicken, Red Potato, and Green Bean Salad
    6 of 12 Thai Beef Salad
    7 of 12 Stir-Fried Chicken Salad
    8 of 12 Caribbean Grilled Scallop Salad
    9 of 12 Sesame Shrimp Salad
    10 of 12 Chipotle Chicken Taco Salad
    11 of 12 Bacon, Arugula, and Shrimp Salad
    12 of 12 Cobb Salad with Green Goddess Dressing

    Share & More

    Facebook Tweet Email
    MyRecipes

    Magazines & More

    Learn More

    • Advertise this link opens in a new tab

    Connect

    MeredithMyRecipes.com is part of the Allrecipes Food Group. © Copyright 2023 Meredith Corporation. MyRecipes is a registered trademark of Meredith Corporation All Rights Reserved. MyRecipes may receive compensation for some links to products and services on this website. Offers may be subject to change without notice. Privacy Policythis link opens in a new tab Terms of Servicethis link opens in a new tab Ad Choicesthis link opens in a new tab California Do Not Sellthis link opens a modal window Web Accessibilitythis link opens in a new tab
    © Copyright MyRecipes. All rights reserved. Printed from https://www.myrecipes.com

    Sign in

    View image

    Main-Dish Salads Under 300 Calories
    this link is to an external site that may or may not meet accessibility guidelines.