24 Spring Salads for Weight Loss

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Updated on June 26, 2024

Reviewed by Dietitian

Christa Brown, M.S., RDN, LD

Tofu & Watercress Salad with Mango & Avocado — Photo: Eva Kolenko

Enjoy a fresh and flavorful salad for weight loss. These main and side dish salads are packed with seasonal produce and low in calories (some as low as 135 calories per serving). Each salad is also high in fiber (some as high as 13 grams per serving). Fiber is an important nutrient that can help you feel full for longer periods of time. Recipes like Tofu & Watercress Salad with Mango & Avocado and Spring Pea Salad with Strawberries are healthy and delicious.

The recipes curated here honor springtime, the season that embodies a fresh start and renewal of all things—including ourselves. You'll find salads created with an assortment of vegetables, including mixed greens, spinach, asparagus, scallions, edamame and beets, baby kale, and cilantro. Some salads include refreshing touches of fruit, such as apples, strawberries and pineapple. Plus, many dressings can be used interchangeably on your other favorite salads.

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Green Salad with Pita Bread & Hummus

Elevate hummus and pita by piling your plate high with cucumbers, carrots and mixed greens! Just a drizzle of balsamic vinegar and extra-virgin olive oil is all it takes to dress it up.

02 of 24

Green Goddess Salad with Chickpeas

In this cucumber, tomato, Swiss cheese and chickpea salad recipe, a healthy green goddess dressing is made from avocado, buttermilk and herbs. The extra dressing is delicious served with grilled vegetables.

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Falafel Salad with Lemon-Tahini Dressing

falafel salad with Lemon-Tahini Dressing

Deep-fried falafel can be a total grease bomb. But these pan-seared falafel still get crispy in just a few tablespoons of oil with equally satisfying results. Be sure to use dried, instead of canned, chickpeas in this healthy recipe—canned chickpeas add too much moisture.

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Broccoli, Chickpea & Pomegranate Salad

Simple steps give this broccoli salad recipe a more nuanced flavor. Soaking the onion tempers its bite and toasting the cumin enhances its aroma. Serve alongside grilled chicken, pork or fish.

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Spring Pea Salad with Strawberries

As delicious as it is beautiful, this spring pea salad recipe is a potluck or dinner party stunner. Assemble the salad and dress just before serving—or serve the dressing next to the salad for people to drizzle. The tangy champagne vinaigrette balances the grassy sweetness of the peas and fruity pop of the berries.

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Greek Salad with Edamame

Edamame adds protein to the classic Greek salad: romaine, tomatoes, cucumber, feta and olives. Serve with toasted pita brushed with olive oil and sprinkled with dried oregano or za'atar.

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Mixed Greens with Lentils & Sliced Apple

This salad with lentils, feta and apple is a satisfying vegetarian entree to whip together for lunch. To save time, swap in drained canned lentils--just make sure to look for low-sodium and give them a rinse before adding them to the salad.

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Tofu & Watercress Salad with Mango & Avocado

Tofu & Watercress Salad with Mango & Avocado — Eva Kolenko

This tofu-topped watercress salad is a fresh, plant-based meal perfect for when you want something hearty but are looking to cut down on the meat. Salad ingredients like mango and avocado add tangy flavor and creamy texture to bring the dish together and level up your green salad or vegetable salad repertoire.

09 of 24

Roasted Chicken & Vegetable Quinoa Salad

Mushrooms, carrots and onions are roasted with garlic and fennel seeds in this roast chicken and quinoa salad. Preparing the quinoa with a little less water than is typical makes it cook more quickly and keeps it fluffier—perfect for soaking up the sherry-vinegar dressing in this salad. Serve with garlic-rubbed toast.

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Spring Vegetable Salad with Asparagus & Scallions

Asparagus, radishes and scallions herald the start of the spring season at the farmers market (or in your garden). Take advantage of these early growers and turn them into a spectacular spring salad mix. Keep it in your fridge as a base to top with protein, cheese and dressing for easy, packable salads to take to work.

11 of 24

Green Salad with Edamame & Beets

This big salad is a feast for the eyes and an everyday way to incorporate nutrient-rich beets and plant-based protein from edamame (green soybeans). If you're not a fan of cilantro, mix in freshly chopped basil or dill instead.

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Spring Roll Salad

All the tastes, color and fun of a spring roll without all the work! This healthy salad recipe is bursting with the colors of rainbow from generous amounts of fresh vegetables, shrimp and whole grains all topped with a peanut dressing for the ultimate satisfying salad.

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Baby Kale Breakfast Salad with Quinoa & Strawberries

Baby Kale Breakfast Salad with Quinoa Strawberries

Fruit, whole grains and greens for breakfast? Yes! Start your day off right with this breakfast salad recipe, and you'll knock out half of your daily veggie quota with the first meal of the day.

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Lemony Lentil Salad with Feta

Lemony Lentil Salad with Feta

This delicious and healthy lentil salad comes together in just 30 minutes and makes a wonderful hot-weather meal. Serve with whole-wheat pitas, if desired.

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Spinach-Strawberry Salad with Feta & Walnuts

Spinach-Strawberry Salad with Feta & Walnuts

Sweet strawberries, salty feta and crunchy walnuts jazz up a simple spinach salad. The balsamic vinaigrette is incredibly easy; fresh shallots add more zip than you'll find in any commercial dressing.

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Spinach Salad with Ginger-Soy Dressing

This spinach salad tossed with spunky ginger dressing was inspired by the iceberg salads served at Japanese steakhouses across the U.S. Add shrimp for lunch or a light supper.

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Kale & Avocado Salad with Blueberries & Edamame

kale avocado salad blueberries

Bursting with nutrient-rich produce, this California-inspired salad is a delicious and satisfying way to get your vitamins. We love the unique combination of blueberries, edamame and goat cheese.

18 of 24

Spinach & Warm Mushroom Salad

In this hearty mushroom and spinach salad recipe, sturdier "mature" spinach leaves hold up better than baby spinach when tossed with the warm mushroom-and-bacon vinaigrette.

19 of 24

Classic Cobb Mason Jar Salad

Pack classic Cobb salad upside down in a mason jar for a healthy lunch that won't get soggy while sitting in the fridge all morning. Or pack it up the night before for an easy grab-and-go lunch. Choose the tangiest aged blue cheese you can find. Its flavor will go a long way.

20 of 24

Strawberry & Tuna Spinach Salad

Enjoy sweet, juicy strawberries paired with nutrient-dense mushrooms and tangy tuna salad. This is the ultimate salad to keep you feeling full. It boasts 20 grams of protein and 11 grams of fiber—both nutrients known to satiate hunger.

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Pineapple & Avocado Salad

Pineapple & Avocado Salad

This refreshing, simple Cuban salad recipe captures the flavors of the tropics. Serve alongside spiced chicken or pork, with rice and beans.

22 of 24

Tuna Poke

Poke (pronounced poke-ay), a Hawaiian word meaning "to chop" or "to cut," refers to a traditional Hawaiian salad of diced raw fish in a simple, soy-based sauce with punchy seasonings like toasted sesame and chopped scallion greens. These tuna poke bowls feature seasoned brown rice and fresh veggies for a healthy, satisfying meal packed with protein and fiber.

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Orange & Avocado Salad

This colorful salad would be a welcome addition to a Mexican-inspired meal.

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Spinach & Strawberry Salad with Poppy Seed Dressing

Homemade poppy seed dressing pairs beautifully with tender spinach, crunchy almonds and juicy berries for a fantastically refreshing and easy spring salad. To make ahead, whisk dressing, combine salad ingredients and store separately. Toss the salad with the dressing just before serving. To make it a complete meal, top with grilled chicken or shrimp.

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