Diet Recipes, Diet Books, Dieting Plans, Diet Salad Recipe

We found a lot of tasty diet salad recipes. If you are a salad lover and looking for low calorie salads, this is the group for you.

Try each recipe and decide which you like best. We will continue to bring you the best diet recipes we can find. Healthy living begins with healthy eating and excercise. Get started today!


Diet 5 Cup Salad Recipe

1 cup canned mandarin oranges, rinsed and drained
1 cup pineapple chunks, packed in its own juice, drained
2 tablespoons shredded coconut
1/2 cup miniature marshmallows
3/4 cup plain fat free yogurt
4 teaspoons sugar substiute
1 teaspoon coconut extract

In medium bowl, combine orange sections, pineapple chunks, coconut and marshmallows. In small bowl, combine yogurt, sugar substitute and coconut extract. Add to orange mixture. Mix gently to combine. Cover and chill at least 2 hours.

This recipe for 5 Cup Salad serves/makes 4

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Diet Cobb Salad Recipe

2 eggs
10 ounces packaged fresh spinach
1 head lettuce, torn into bite size pieces
1/4 cup blue cheese, crumbled
1-1/2 cups cooked turkey or chicken, shredded
1 avocado, sliced
1/2 cup bottled real bacon pieces
1/2 cup fat-free lemon herb dressing

Place eggs in a saucepan with water to cover. Bring to a boil over high heat. Reduce heat to medium low and cook 10 minutes. Transfer eggs to a bowl of cold water to cool. Peel and quarter eggs and set aside. Line serving plates with spinach and top with lettuce. Layer cheese, turkey, avocado, bacon pieces and eggs over top. Drizzle dressing over salad and serve.

Per serving: calories 372, fat 23.2g, 55% calories from fat, cholesterol 153mg, protein 29.4g, carbohydrates 13.4g, fiber 7.4g, sugar 6.3g, sodium 1004mg, diet points 8.4.

Dietary Exchanges: Milk: 0.0, Vegetable: 1.2, Fruit: 0.3, Bread: 0.0, Lean meat: 3.5, Fat: 2.6, Sugar: 0.0, Very lean meat protein: 0.0

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Diet 15 Minute Broiled Chicken Salad

4 boneless chicken breasts
½ lb mixed salad greens
¼ cup sliced fresh basil leaves
2 TBS fresh oregano leaves
2 oz gorgonzola cheese
2 TBS fresh lemon juice
salt and cracked black pepper to taste
Dressing
2 TBS fresh lemon juice
1 TBS extra virgin olive oil
salt and cracked black pepper to taste

Preheat broiler on high with rack in the middle of the oven, about 7 inches from the heat source. Place shallow metal ovenproof pan under the heat to get very hot for about 10 minutes. While pan is getting hot, rinse and spin dry salad greens along with basil and oregano leaves. For oregano, simply run your fingers down the stem to remove leaves and place whole in salad. When pan is hot, reduce heat to low, season chicken breasts with a little salt and pepper and place on hot pan skin side up. Return to broiler and cook for about 15 minutes, or until done, depending on the thickness of the breasts. The breasts cook fast because they are cooking on both sides at the same time. This is our Quick Broil cooking method. When chicken is just about done, remove skin and top breasts with a little gorgonzola cheese and return to broiler to melt. (If you're not sure if chicken is done, make a little slice with a small sharp knife to check. It should be only slightly pink. Toss greens with lemon juice, olive oil, salt and pepper. Distribute greens onto 4 plates. Place chicken breasts on top of greens. Serve. Serves 4

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Diet Shrimp and Avocado Salad Recipe

1 lb cooked medium sized shrimp (buy still frozen if possible for freshness)remove tails
1 medium sized tomato, seeded and chopped
3 scallion chopped
1 large clove garlic, pressed
2 TBS fresh lemon juice
1 TBS balsamic vinegar
1 large firm avocado cut into 1/2 inch cubes
1 TBS chopped cilantro
1 TBS chopped fresh mint
2 TBS chopped pumpkin seeds
salt & pepper to taste
pinch red pepper flakes
extra virgin olive oil to taste
1 head small romaine lettuce, outer leaves removed

Make sure shrimp is completely unfrozen, if you buy it already cooked, and patted dry with paper towels.
Assemble all ingredients with shrimp in a bowl except lettuce and mix. For optimum flavor, marinate in refrigerator for 15 minutes or more. It is still very good served right away if you don't have the time. Serve on bed of chopped romaine lettuce. Serves 4

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Diet Turkey Chef's Salad Recipe

1½ lb mixed salad greens
1 cup fresh basil leaves torn into pieces
¾ lb sliced turkey breast
1 small jar of prepared roasted peppers, (about 7 oz)
4 oz Kalamata olives
1½ basket cherry tomatoes, cut in half
1 medium avocado cut into cubes
*optional 4 oz goat cheese

Dressing
2 TBS balsamic vinegar
2 TBS extra virgin olive oil
Salt and cracked black pepper to taste

Rinse and dry salad greens. This is done best in a salad spinner.
Divide between 4 plates and top with rest of ingredients.
3 Whisk together vinegar, oil, salt and pepper and drizzle on top of salad. Serves 4

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Diet Mediterranean Pasta Salad Recipe

¼ lb fusilli pasta, (corkscrew)
1 large bunch asparagus cut into 1 inch lengths, (remove bottom fourth and discard)
½ medium onion, minced
½ basket cherry tomatoes, quartered, (gently squeeze to remove seeds)
5-6 medium cloves garlic, pressed
3 TBS chopped fresh basil
1 TBS chopped fresh tarragon
3 TBS fresh lemon juice
1 TBS balsamic vinegar
3 TBS extra virgin olive oil
salt, cracked black pepper to taste
*optional 4 oz goat cheese

Cook pasta according to instructions on package.
While pasta is cooking prepare rest of the ingredients. Place everything but asparagus in a bowl and set aside.
When pasta is about 3 minutes from being done, add asparagus to cooking pasta. (If asparagus is thick you may want to add at 4 minutes. Or if it is thin, add at 2 minutes. 3 minutes is for medium thick asparagus.) Drain and rinse in cold water through colander when done. Make sure it drains well so it doesn't dilute flavor.
Toss with rest of ingredients, and season with salt and pepper. Serves 4

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Diet Oriental Chicken Salad Recipe

5 cups Chinese cabbage, sliced thin
2 boneless chicken breasts, skin on
2 TBS dried hijiki seaweed, soak in 1 cup warm water and chop
½ cup shredded carrot
½ cup minced scallion
½ cup sliced almonds
¼ cup chopped fresh cilantro
2 TBS toasted sesame seeds
Dressing
2 TBS extra olive oil
2 TBS soy sauce
¼ cup rice vinegar
3 TBS honey
pinch red pepper flakes
salt & white pepper to taste

Preheat broiler on high. Place a metal oven-proof pan big enough for chicken breasts under heat to get very hot in the middle of the oven, about 7 inches from the heat source. Season chicken with a little salt and pepper.
While broiler is preheating place hijiki in a small bowl of hot water to soften for about 10 minutes.
When pan is hot, about 10 minutes, remove from broiler, reduce heat to low, and place chicken in pan, skin side up, and return to broiler.
Cook for about 15 minutes depending on thickness of chicken. This is our Quick Broil cooking method. When done and cool enough to touch, remove skin, and cut into bite size pieces.
Thinly slice head of cabbage, and shred carrot. Carrot is easily shredded in food processor with shredding blade. Otherwise you can shred it by hand, or slice thin. Chop cilantro and scallion and add to sliced almonds, cabbage and carrot. Squeeze excess water from hijiki, chop if needed, and add to salad.
Whisk together olive oil, soy sauce, rice vinegar, honey, red pepper flakes, salt and pepper. Toss with cabbage mixture and chicken. Sprinkle with sesame seeds. (You can buy sesame seeds already toasted for ease and flavor.) Serves 4

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Diet Garlic Shrimp Salad Recipe

1 lb medium cooked shrimp, best bought still frozen
1 bunch asparagus cut into 1 inch lengths, discarding bottom fourth, (cut entire bunch at the same time)
1 fresh tomato, seeds and excess pulp removed cut into 1/2 inch pieces
4 medium cloves garlic, pressed
3 TBS chopped fresh parsley
small head of romaine lettuce, chopped
*optional 2 oz crumpled goat cheese
salt and fresh cracked black pepper to taste
Dressing
3 TBS fresh lemon juice
2 TBS extra virgin olive oil
1 TBS Dijon mustard
1 tsp honey
salt and fresh cracked black pepper to taste

Make sure shrimp is completely thawed and patted dry with a paper towel, or it will dilute the flavor of the salad.
Cook asparagus in lightly salted boiling water for about 3 minutes. Drain and make sure asparagus is dried of excess water with paper towels.
Cut tomatoes in half, remove seeds and cut out excess pulp. Cut into about ½ inch pieces.
Whisk together lemon, oil, mustard, honey, garlic, salt and pepper. Toss shrimp, asparagus, parsley, and tomato with dressing and herbs. Allow shrimp salad to marinate for at least 15 minutes.
Discard outer leaves of lettuce head, rinse, dry and chop. Serve shrimp mixture on bed of lettuce and top with crumpled goat cheese if desired. Serves 4

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Diet Crispy Waldorf Salad Recipe

1 cup pecan halves
1 one-pound fennel bulb, trimmed
2 tablespoons plus 1 teaspoon freshly squeezed lemon juice
1 Granny Smith apple
1 medium bunch seedless red grapes, halved (about 1 1/2 cups)
4 stalks celery, strings removed, thinly sliced crosswise
6 to 8 escaroleleaves, stacked and cut crosswise into thin strips
1/4 cup chopped fresh dill
1/4 cup plain yogurt
2 tablespoons extra-virgin olive oil
Salt and freshly ground black pepper

Heat oven to 350°. Spread pecans on a baking pan. Bake until golden and fragrant, 10 to 15 minutes. Cool on a wire rack. Halve pecans; set aside. Slice fennel bulb very thin using a mandoline or a sharp knife. Transfer to a large bowl; add 1 teaspoon lemon juice, and toss.
Cut apple, with skin on, into thin wedges; add to fennel, and toss to combine. Add grapes, celery, escarole, and half the dill to bowl. Toss to combine. Salad may be made to this point up to 4 hours ahead. In a small bowl, combine remaining 2 tablespoons lemon juice, yogurt, olive oil, and salt and pepper to taste. Drizzle vinaigrette over the salad, using only as much as needed to lightly coat the salad. Transfer to a serving bowl; garnish with remaining dill and the pecans. Serve immediately.

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Diet Fresh Corn Salad

5 ears of sweet corn, husked and silk removed
1/2 cup small-diced red onion
3 tablespoons cider vinegar
3 tablespoons extra-virgin olive oil
1/2 teaspoon coarse salt or sea salt
1/2 teaspoon coarsely ground black pepper
Chile pepper, to taste*
1/2 cup chiffonade fresh basil leaves (directions follow)**

You don't want to over bear the flavor of the fresh corn - just enough to enhance the flavor. To make chiffonade: Stack basil leaves, then cut across the stack to make small "ribbons." Scrape the corn kernels from the ears of corn by using a sharp kitchen knife and a large cutting board. Cut off the stem end to give a flat base. Hold the ear, tip end up, then cut downward, removing a few rows at a time. In a large pot, partially filled with water, bring water to a rolling boil. Add the corn kernels to the boiling water. Bring water back up to a boil; immediately remove from heat and drain corn in a colander in your sink. Run cold water over the corn in the colander to stop the cooking process; drain the corn thoroughly. In a large bowl, gently combine corn kernels, red onions, vinegar, olive oil, salt, and pepper. Adjust seasonings to taste. Refrigerate the salad until approximately ½ before serving. Just before serving, toss in the fresh basil. Taste for seasonings and serve cold or at room temperature. Makes about 4 or 5 servings.

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Diet 15 Minute Black Bean Salad

1 15 oz can black beans, drained and rinsed
1 cup frozen corn, thawed
8 cherry tomatoes, quartered (gently squeeze out seeds)
½ cup minced onion
2 medium cloves garlic, pressed
½ cup diced red bell pepper
2 TBS pumpkin seeds coarsely chopped
1/4 cup chopped fresh cilantro
2 TBS extra virgin olive oil
3 TBS fresh lemon juice
salt and black pepper to taste
* * optional: dandelion greens

Mix all ingredients together and serve. This salad will keep for a couple of days and gets more flavorful if you let it marinate in the refrigerator for awhile.

Serves 4

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