10+ Salads Under 400 Calories Lunch Recipes for a Healthy Boost

Salads make for a refreshing and healthy lunch option, especially when you want to keep your meals light. Finding dishes that are satisfying yet low in calories can be challenging. This article will serve up tasty salad recipes that are all under 400 calories, making it easy for you to enjoy flavorful lunches without the guilt.

With a variety of ingredients and flavors, these salads will keep your lunch exciting and nutritious. You can mix and match your favorite veggies, proteins, and dressings to create meals that are both delicious and filling.

Embrace the goodness of salads that will help you stay energized throughout your day.

Grilled Chicken Caesar Salad

This Grilled Chicken Caesar Salad is a delicious and healthy choice for lunch. It’s simple to make and can be prepared in no time.

Start with grilled chicken breast, which is lean and packed with protein. You can use leftover chicken or cook it fresh on the grill.

Toss fresh romaine lettuce with light Caesar dressing, which can be made using Greek yogurt for fewer calories. Top it off with some grated parmesan cheese and crunchy croutons for added texture.

This salad is not only satisfying but also keeps you under 400 calories. Enjoy it on warm days or as a quick meal prep option for the week.

Ingredients

• 1 grilled chicken breast
• 4 cups romaine lettuce
• 2 tablespoons light Caesar dressing
• 2 tablespoons grated parmesan cheese
• 1/2 cup croutons

Cooking Instructions

1. Grill the chicken breast until cooked through, about 6-7 minutes per side at 350°F (175°C).
2. Chop the romaine lettuce and place it in a bowl.
3. Add the dressing and toss to coat the lettuce.
4. Slice the grilled chicken and place it on top of the salad.
5. Sprinkle with parmesan cheese and toss in the croutons. Enjoy!

2) Quinoa and Black Bean Salad

Quinoa and black bean salad is a tasty option for a lunch under 400 calories. This salad is filling and packed with flavor. It combines fluffy quinoa, protein-rich black beans, and fresh veggies.

You can add ingredients like corn and bell peppers for extra crunch. A zesty lime vinaigrette ties everything together.

It’s perfect for meal prep, as it stays fresh in the fridge for a few days.

This salad is not only delicious but also nutritious. It provides a good amount of fiber and protein, keeping you satisfied throughout the day.

Ingredients

• 1 cup quinoa
• 1 can black beans, rinsed and drained
• 1 cup corn (fresh or canned)
• 1 bell pepper, diced
• 1/4 cup fresh cilantro, chopped
• Juice of 1 lime
• 2 tablespoons olive oil
• Salt and pepper to taste

Cooking Instructions

1. Cook the quinoa according to package instructions. Let it cool.
2. In a large bowl, combine black beans, corn, bell pepper, and cilantro.
3. In a small bowl, whisk together lime juice, olive oil, salt, and pepper.
4. Add the cooled quinoa to the bean mixture and pour the dressing over it.
5. Toss everything gently to combine and serve.

3) Spinach and Strawberry Salad

The Spinach and Strawberry Salad is a bright and tasty option for lunch. This salad combines fresh baby spinach with sweet strawberries for a delicious twist. You can easily make this dish in just a few minutes.

To add more flavor, consider tossing in sliced almonds and some red onion. A light vinaigrette, like lemon poppy seed dressing, can really enhance the taste.

This salad is not only nutritious but also low in calories, making it a perfect choice for your meal prep. You can enjoy it on its own or pair it with grilled chicken for extra protein.

Ingredients

• 10 oz fresh baby spinach
• 1 pint strawberries, sliced
• 1/2 small red onion, thinly sliced
• 1 medium cucumber, sliced
• 1 cup sliced almonds, toasted
• Lemon poppy seed vinaigrette

Cooking Instructions

1. Wash the spinach and strawberries thoroughly.
2. In a large bowl, add the spinach.
3. Layer sliced strawberries, cucumber, and onion on top of the spinach.
4. Sprinkle toasted almonds over the salad.
5. Drizzle with the lemon poppy seed vinaigrette before serving.

4) Zesty Lime Shrimp and Avocado Salad

You will love this Zesty Lime Shrimp and Avocado Salad. It’s light, fresh, and full of flavor. Plus, it’s very easy to make and comes in under 400 calories.

Start with cooked shrimp, diced tomatoes, and creamy avocado. Add some chopped jalapeños and red onion for a kick.

A delicious lime dressing brings everything together.

This salad is perfect for lunch or a quick dinner. It’s packed with protein and healthy fats, making it both filling and nutritious.

Ingredients

• 1 lb (450 g) jumbo cooked shrimp, peeled and chopped
• 1 medium tomato, diced
• 1 medium Hass avocado, diced
• 1 jalapeño, seeds removed and diced
• 1 tbsp chopped cilantro
• 1 small red onion, diced
• Juice of 1 lime
• 1 tbsp olive oil
• Salt and pepper to taste

Cooking Instructions

1. In a small bowl, mix the lime juice, olive oil, salt, and pepper.
2. In a large bowl, combine shrimp, tomatoes, avocado, jalapeño, red onion, and cilantro.
3. Pour the dressing over the salad and gently toss to combine.
4. Serve fresh, and enjoy your healthy meal!

5) Mediterranean Chickpea Salad

Mediterranean Chickpea Salad is a tasty and healthy option for lunch. This salad is full of protein and fiber, making it satisfying. You can enjoy it on its own or with pita bread for extra carbs.

To make this salad, combine fresh herbs, red bell peppers, celery, and red onions. A garlicky Greek dressing adds a wonderful flavor.

The chickpeas make the salad hearty and filling, perfect for a light meal.

You can serve it as a main dish or as a delicious side. It’s also great for meal prep, staying fresh in the fridge for several days.

Ingredients

• 1 can chickpeas, rinsed and drained
• 1 red bell pepper, diced
• 1 celery stalk, chopped
• 1 small red onion, diced
• 2 tablespoons olive oil
• 1 tablespoon lemon juice
• Fresh herbs (like parsley or cilantro), to taste
• Salt and pepper, to taste

Cooking Instructions

1. In a large bowl, combine chickpeas, red bell pepper, celery, and red onion.
2. In a small bowl, whisk together olive oil, lemon juice, salt, and pepper.
3. Pour the dressing over the salad and toss gently.
4. Add fresh herbs and mix well.
5. Serve immediately or chill in the fridge for later.

6) Turkey and Cranberry Salad

This Turkey and Cranberry Salad is a perfect option for a light lunch. It combines the savory flavor of turkey with the sweet tanginess of cranberries.

You can enjoy this salad with fresh mixed greens for added crunch.

To make it, start with leftover turkey, which adds protein and makes it filling. Dried cranberries give it a delightful sweetness.

You can also add some sunflower seeds for a nice crunch.

Feel free to dress it with your favorite vinaigrette for extra flavor. This salad works well in wraps or on its own.

Ingredients

• 2 cups mixed greens
• 1 cup cooked turkey, shredded
• 1/2 cup dried cranberries
• 1/4 cup sunflower seeds
• 1/4 cup sliced red onion
• 1/4 cup mozzarella cheese, grated
• 2 tablespoons vinaigrette dressing

Cooking Instructions

1. In a large bowl, add mixed greens.
2. Top with shredded turkey.
3. Sprinkle dried cranberries and sunflower seeds over the salad.
4. Add sliced red onion and grated cheese.
5. Drizzle with vinaigrette just before serving.

7) Asian Bok Choy Salad

This Asian Bok Choy Salad is a crisp and refreshing dish perfect for lunch. The mild flavor of bok choy pairs well with zesty dressings and adds crunch to your meal. It’s quick to prepare and light on calories.

To start, chop fresh bok choy and mix it with sliced green onions. This combination gives a nice color and texture. You can add crunchy elements like almonds or sunflower seeds for extra flavor.

For the dressing, a simple mix of soy sauce, sesame oil, and a splash of vinegar works wonders. Drizzle this over your salad just before serving.

This salad is not only delicious but also packed with nutrients. At around 300 calories per serving, it’s a smart choice for a healthy lunch.

Ingredients

• 4 cups chopped bok choy
• 1/2 cup sliced green onions
• 1/4 cup sliced almonds (optional)
• 1/4 cup sunflower seeds (optional)
• 1/4 cup soy sauce
• 2 tablespoons sesame oil
• 1 tablespoon rice vinegar

Cooking Instructions

1. Chop the bok choy and green onions.
2. In a large bowl, combine the bok choy and green onions.
3. Add almonds and sunflower seeds if desired.
4. In a small bowl, whisk together soy sauce, sesame oil, and vinegar.
5. Drizzle the dressing over the salad and toss to combine.

8) Beetroot and Goat Cheese Salad

This Beetroot and Goat Cheese Salad is colorful and tasty. It combines the sweetness of roasted beets with the creamy tang of goat cheese. You can enjoy this dish as a light lunch or a side salad.

To make it, first, roast your beets in the oven. Preheat to 400°F (200°C). Cut the beets into slices, drizzle with olive oil, and roast until tender. This usually takes about 20-25 minutes.

Once your beets are cooked, let them cool slightly. Then, toss them with fresh greens like spinach or arugula. Crumble goat cheese on top and add some walnuts for crunch. A simple vinaigrette can bring everything together.

This salad is not only satisfying but also vibrant, making it a great choice for lunch without exceeding 400 calories. Enjoy the mix of flavors and textures!

Ingredients

• 2 medium beets
• 1 cup fresh spinach or arugula
• 1/4 cup goat cheese
• 1/4 cup walnuts
• Olive oil
• Salt and pepper
• Vinaigrette

Cooking Instructions

1. Preheat oven to 400°F (200°C).
2. Slice the beets and drizzle with olive oil.
3. Place on a baking sheet and roast for 20-25 minutes.
4. Let beets cool, then combine with greens in a bowl.
5. Top with crumbled goat cheese and walnuts.
6. Drizzle with vinaigrette, add salt and pepper to taste.

9) Cucumber and Mint Salad

Looking for a refreshing salad? The cucumber and mint salad is a perfect choice. It’s light, zesty, and easy to make. You can enjoy it as a side or a light lunch.

Start by cutting the cucumbers in half lengthwise. Use a teaspoon to remove the seeds and then slice them thinly.

Toss the cucumber slices with a bit of salt and let them drain for about 30 minutes. This will help draw out excess water.

For extra flavor, chop fresh mint and mix it in. You can also add a splash of lemon juice for brightness. If you like, soak thinly sliced red onion in ice water to reduce its bite.

This salad is not only delicious but also low in calories. It’s a great addition to your lunchtime options.

Ingredients

• 2 large cucumbers
• 1/4 cup fresh mint leaves
• 1/2 small red onion (optional)
• 1 tablespoon lemon juice
• Salt to taste

Cooking Instructions

1. Cut cucumbers in half and remove seeds.
2. Slice cucumbers thinly.
3. Toss with salt and drain for 30 minutes.
4. Chop mint and mix with cucumbers.
5. Soak red onion in ice water for 10 minutes (if using).
6. Add lemon juice and combine all ingredients.

10) Spicy Thai Beef Salad

Spicy Thai Beef Salad is a tasty lunch option that will keep you energized. This dish combines tender beef with fresh vegetables. The spicy dressing adds an exciting kick.

The salad is well-balanced with sweet, sour, and spicy flavors. You can easily prepare it in under 35 minutes, making it perfect for a quick meal.

This salad can be made with different types of beef, like sirloin or leftover steak. It’s a dish that you can enjoy cold, which makes it great for packing in your lunch.

Ingredients

• 16 oz beef tenderloin
• 2 tablespoons olive oil
• 1/2 cup sweet onion
• 2 small red chilies
• 3 1/2 cups shiitake mushrooms
• 4 cups chopped scallions
• 1/2 cup garlic cloves
• 2 tablespoons lime juice
• 2 tablespoons fish sauce
• 1 tablespoon oyster sauce
• 1 teaspoon chili sauce
• 1 1/2 teaspoons brown sugar

Cooking Instructions

1. Cook the beef tenderloin to your liking. Then, slice it thinly.
2. In a large bowl, mix lime juice, fish sauce, oyster sauce, chili sauce, and brown sugar.
3. Add the sliced beef, vegetables, and scallions to the bowl.
4. Toss everything together until well-coated.
5. Serve chilled or at room temperature. Enjoy!