15 Perfect Summer Salad Recipes Under 500 Calories (2024)

Let’s be real; many of us (including myself) have fallen victim to the quarantine 10-15 or 20-pound weight gain. Hot girl summer was out the window in January, but that doesn’t mean the weight gain train needs to continue into the summer months. Summer salads are a great way to have a lower calorie option while getting all the nutrients you need.

Salads do NOT have to be boring, and if you’re someone who always has a boring salad, you’re better off just ordering a pizza because you know you’re going to order one later anyway. When it comes to the perfect salad that actually tastes good, there are a few things you need to keep in mind.

The Rules of Salad

1. Your salad needs to have a source of protein. Whether it’s meat, chickpeas, or nuts, adding a protein will help keep you full.

2. Your salad has to have fat or carbs. Whether you’re pairing it with a crostini or avocado, you should have SOMETHING to help add to the overall experience.

3. You need to have something crunchy that isn’t romaine lettuce. Add in some Asian noodle crisps, nuts, peppers, corn, ANYTHING.

4. Your dressing needs to be BOMB. If your dressing sucks, your salad will suck. Make sure you pick something you know you’ll like, or you’ll hate the experience.

When it comes to a summer salad, it’s time to add in those grilled chickens, shrimps and corn. Maybe change it up and throw in some seasonal fruits, and of course, make sure you’re enjoying those salads out on the patio or deck.

The recipes below are ALL under 500 calories per serving, so you can feel good adding them to your summer recipe book. If you’d like to learn more about any of the recipes, you can find the author listed below each image. To check out the FULL recipe, click on the recipe titles down below to be taken to the author’s website! Some nutritional information is provided; however, this is a guide and could not be exact.

With all that being said, let’s get into 15 Summer Salad Recipes Under 500 Calories!

Mango Macadamia Salad

Servings Per Recipe: 4

Number of Ingredients: 8

Total Time: 10 minutes

Nutrition: Calories: 357 Fats: 27g Carbs: 27g Protein: 7g

Grilled Chicken Fajita Salad

Servings Per Recipe: 4

Number of Ingredients: 11

Total Time: 30 minutes

Nutrition: Calories: 329 Fats: 22g Carbs: 9g Protein: 23g

Grilled Peach & Prosciutto Salad

Servings Per Recipe: 4

Number of Ingredients: 9

Total Time: 20 minutes

Nutrition: Not Provided

Broccoli Salad with Bacon

Servings Per Recipe: 9

Number of Ingredients: 9

Total Time: 15 minutes

Nutrition: Calories: 273 Fats: 16g Carbs: 24g Protein: 11g

Chickpea Avocado Salad

Servings Per Recipe: 4-6

Number of Ingredients: 9

Total Time: 10 minutes

Nutrition: Calories: 263 Fats: 14g Carbs: 27g Protein: 10g

Roasted Corn Zucchini Salad

Servings Per Recipe: 6

Number of Ingredients: 11

Total Time: 25 minutes

Nutrition: Calories: 146 Fats: 8g Carbs: 19g Protein: 4g

Mango Salad

Servings Per Recipe: 4

Number of Ingredients: 9

Total Time: 30 minutes

Nutrition: Calories: 357 Fats: 7g Carbs: 70g Protein: 11g

Summer Quinoa Salad Jars With Lemon Dill Dressing

Servings Per Recipe: 8

Number of Ingredients: 13

Total Time: 30 minutes

Nutrition: Calories: 432 Fats: 28g Carbs: 38g Protein: 10g