Glow Up with Greens: 7 Radiant Spring Salads Under 300 Calories

Trying to lose weight but tired of the same old boring salads? Look no further! These seven fresh and vibrant spring salad recipes are all under 300 calories, making them the perfect addition to your weight-loss journey. Packed with fresh, seasonal ingredients and bursting with flavor, these salads will keep you satisfied and energized without derailing your goals. Say goodbye to bland diet food and hello to delicious and nutritious salads that will help you achieve your weight-loss dreams!

Strawberry Spinach Salad with Citrus Vinaigrette

This light and refreshing salad combines the sweetness of fresh strawberries with tender baby spinach leaves, creating a perfect springtime dish that’s both nutritious and satisfying. At just 250 calories per serving, it’s an excellent choice for those watching their caloric intake while still wanting to enjoy a flavorful meal.

The citrus vinaigrette adds a bright, zesty note that perfectly complements the natural sweetness of the berries and brings out the best in the fresh spinach. This simple yet elegant salad can be prepared in minutes and is an ideal lunch or side dish for any spring gathering.

• 6 cups fresh baby spinach
• 2 cups fresh strawberries, sliced
• 1 orange (for juice and zest)
• 2 tablespoons extra virgin olive oil
• 1/4 teaspoon sea salt

Wash and dry spinach leaves thoroughly, then place them in a large serving bowl. Hull and slice the strawberries, adding them to the spinach. Zest the orange first for the dressing, then juice it into a small bowl. Whisk the orange juice and zest with olive oil and sea salt until well combined. Pour the dressing over the salad before serving and toss gently to coat all ingredients evenly.

Chill the spinach leaves before assembling the salad for best results, as this helps maintain their crispness. The dressing can be made up to 24 hours in advance and stored in the refrigerator, but wait to dress the salad until immediately before serving to prevent wilting. If you plan to pack this for lunch, keep the dressing separate and combine it at mealtime.

Fresh and Vibrant Spring Salads Key Highlights

• All featured salads are light and fresh and range from 85-285 calories per serving, perfect for health-conscious spring dining.
• Fresh berries and seasonal fruits enhance salads like the Strawberry Spinach (275 cal) and Mixed Berry Arugula (215 cal).
• Quick preparation times average 15 minutes, with only Grilled Artichoke Salad requiring additional cooking time.
• Spring vegetables like asparagus, pea shoots, and watermelon radishes provide seasonal freshness and nutritional variety.
• Most salads require no cooking, featuring simple homemade dressings with citrus, olive oil, and honey-based vinaigrettes.

Strawberry Spinach Salad With Citrus Vinaigrette

Strawberry Spinach Salad With Citrus Vinaigrette

——————————————-

This light and invigorating spring salad combines the natural sweetness of fresh strawberries with tender baby spinach leaves, topped with a zesty homemade citrus vinaigrette. The combination creates a perfect balance of flavors while keeping the calorie count low at just 275 calories per serving.

Preparation time: 15 minutes | Cooking time: 0 minutes | Total time: 15 minutes | Servings: 4

Ingredients:

• 6 cups fresh baby spinach
• 2 cups fresh strawberries, sliced
• 1/4 cup sliced almonds
• 1/4 red onion, thinly sliced
• 2 tablespoons orange juice
• 2 tablespoons lemon juice
• 2 tablespoons extra virgin olive oil
• 1 teaspoon honey
• 1/4 teaspoon salt
• 1/8 teaspoon black pepper
• 2 ounces goat cheese, crumbled

Tools:

• Large salad bowl
• Small mixing bowl
• Whisk
• Measuring spoons
• Measuring cups
• Sharp knife
• Cutting board
• Salad servers

Whisk together orange juice, lemon juice, olive oil, honey, salt, and pepper in a small bowl until well combined. Place spinach in a large serving bowl and top with sliced strawberries and red onion. Toast almonds in a dry pan over medium heat until lightly golden, about 2-3 minutes, then cool slightly. Add almonds to the salad. Just before serving, drizzle with the citrus vinaigrette and top with crumbled goat cheese. Toss gently to combine all ingredients.

Nutrition Information (per serving):

Calories: 275

Total Fat: 12g

Saturated Fat: 3g

Cholesterol: 8mg

Sodium: 280mg

Carbohydrates: 14g

Fiber: 4g

Sugar: 8g

Protein: 6g

Wash and thoroughly dry the spinach leaves before assembling the salad for best results. The vinaigrette can be made up to 2 days in advance and stored in an airtight container in the refrigerator. If preparing ahead, keep the dressing separate and add it just before serving to prevent the spinach from wilting. For added crunch, consider toasting the almonds in advance and storing them in an airtight container at room temperature.

Asparagus and Pea Shoot Garden Salad

A vibrant celebration of spring, this Asparagus and Pea Shoot Garden Salad combines tender asparagus spears with fresh pea shoots, creating a light yet satisfying dish perfect for warm-weather dining. The combination of blanched and raw ingredients provides varying textures while maintaining the natural sweetness of spring vegetables.

The preparation time is 15 minutes, and the cooking time is just 3 minutes for blanching the asparagus. This recipe yields four servings and can be assembled beforehand, though the dressing should be added just before serving to maintain peak freshness.

Ingredients:

• 1 pound fresh asparagus, trimmed
• 2 cups fresh pea shoots
• 1 cup sugar snap peas, thinly sliced
• 1/4 cup fresh mint leaves
• 2 tablespoons extra virgin olive oil
• 1 tablespoon fresh lemon juice
• 1 teaspoon Dijon mustard
• 1/4 teaspoon sea salt
• 1/8 teaspoon freshly ground black pepper
• 2 tablespoons shaved Parmesan cheese

Tools:

• Large pot
• Bowl of ice water
• Colander
• Cutting board
• Sharp knife
• Small whisk
• Serving Bowl
• Vegetable peeler (for Parmesan)

Bring a large pot of salted water to a boil. Blanch asparagus for 2-3 minutes until bright green and crisp-tender, then immediately transfer to ice water to stop cooking. Drain well and cut diagonally into 2-inch pieces. Whisk together olive oil, lemon juice, Dijon mustard, salt, and pepper in a small bowl. Arrange asparagus, pea shoots, and sugar snap peas in a serving bowl. Tear mint leaves and scatter over vegetables. Drizzle with dressing and top with shaved Parmesan just before serving.

Nutrition Information (per serving):

For best results, select asparagus spears that are uniform in size for even cooking. The pea shoots can be substituted with watercress or baby arugula if unavailable. This salad is best consumed immediately after assembly, but the components can be prepared up to 24 hours in advance and stored separately in the refrigerator. Always verify the asparagus is completely dry before combining it with other ingredients to prevent diluting the dressing.

Mixed Berry Arugula Salad With Honey Dressing

Mixed Berry Arugula Salad With Honey Dressing is a light and invigorating spring dish that combines the peppery taste of arugula with sweet seasonal berries and a homemade honey vinaigrette.

This vibrant salad is perfect for warm days and can be prepared in just 15 minutes. The total preparation time is 15 minutes, and no cooking is required. This recipe serves four people and can be easily doubled for larger gatherings. The honey dressing can be made ahead of time and stored in the refrigerator for up to 3 days.

Ingredients:

• 6 cups fresh arugula
• 1 cup fresh strawberries, sliced
• 1/2 cup fresh blueberries
• 1/2 cup fresh raspberries
• 1/4 cup sliced almonds
• 2 tablespoons honey
• 2 tablespoons extra virgin olive oil
• 1 tablespoon balsamic vinegar
• 1/4 teaspoon salt
• 1/8 teaspoon black pepper
• 2 ounces goat cheese, crumbled

Tools:

• Large salad bowl
• Small mixing bowl
• Whisk
• Measuring spoons
• Measuring cups
• Sharp knife
• Cutting board

Wash and dry arugula thoroughly, then place in a large salad bowl. Slice strawberries and add them to the bowl along with blueberries and raspberries.

Toast almonds in a dry pan until lightly golden, then set aside to cool. Whisk together honey, olive oil, balsamic vinegar, salt, and pepper in a small bowl until well combined.

Add cooled almonds to the salad before serving, drizzle with dressing, and top with crumbled goat cheese. Toss gently to combine.

Nutrition Information (per serving):

Calories: 215

Total Fat: 14g

Saturated Fat: 3g

Cholesterol: 7mg

Sodium: 235mg

Carbohydrates: 18g

Fiber: 3g

Sugar: 13g

Protein: 6g

For best results, dress the salad immediately before serving to prevent the arugula from wilting. If preparing in advance, store the components separately: keep washed greens in a sealed container with a paper towel to absorb excess moisture, berries in another container, and dressing in a jar.

The almonds can be toasted ahead but should be stored at room temperature in an airtight container to maintain crispness.

Spring Green Salad With Fresh Herbs

Ingredients:

• 6 cups mixed spring greens
• 1/4 cup fresh basil leaves, torn
• 1/4 cup fresh mint leaves
• 2 tablespoons fresh dill
• 1/2 cup cucumber, thinly sliced
• 1/4 cup radishes, thinly sliced
• 2 tablespoons fresh lemon juice
• 2 tablespoons extra virgin olive oil
• 1 teaspoon honey
• 1/4 teaspoon sea salt
• 1/8 teaspoon black pepper

Tools:

• Large salad bowl
• Small mixing bowl
• Whisk
• Measuring spoons
• Measuring cups
• Sharp knife
• Cutting board
• Salad servers

Whisk together lemon juice, olive oil, honey, salt, and pepper in a small bowl until well combined.

Place spring greens in a large serving bowl and top with torn herbs, cucumber, and radishes.

Just before serving, drizzle with prepared dressing and toss gently to combine.

Divide among plates and serve immediately.

A non-porous cutting board is recommended when preparing vegetables to prevent odor absorption and ensure easy cleanup.

Nutrition Information (per serving):

Calories: 85

Total Fat: 7g

Saturated Fat: 1g

Carbohydrates: 5g

Fiber: 2g

Protein: 2g

Sodium: 160mg

Sugars: 2g

For best results, confirm all greens are thoroughly dried after washing to allow the dressing to coat the leaves properly.

When selecting herbs, look for bright, unwilted leaves without signs of yellowing or browning.

The salad can be customized with additional spring vegetables such as snap peas, asparagus tips, or tender young carrots while maintaining a calorie count under 300.

Watermelon Radish and Cucumber Salad

This vibrant and invigorating Watermelon Radish and Cucumber Salad combines crisp vegetables with a light citrus dressing for a perfect spring or summer dish.

The colorful presentation makes it an excellent choice for casual lunches and formal gatherings while keeping the calorie count low at just 285 calories per serving.

The total preparation time is 15 minutes, and no cooking is required. This recipe yields four servings and can be made ahead of time, though it’s best served within 2 hours of preparation to maintain the ideal crunch and freshness of the vegetables.

For precise, uniform slicing that enhances both presentation and texture, a Benriner Japanese Mandoline offers professional-grade results with its sharp stainless steel blades.

Ingredients:

• 2 large watermelon radishes, thinly sliced
• 2 English cucumbers, thinly sliced
• 1/4 cup fresh mint leaves
• 2 tablespoons olive oil
• 1 lemon, juiced
• 1 tablespoon honey
• 1/2 teaspoon sea salt
• 1/4 teaspoon black pepper
• 2 tablespoons pine nuts
• 1/4 cup crumbled feta cheese

Tools:

• Mandoline slicer
• Large mixing bowl
• Small whisk
• Cutting board
• Sharp knife
• Measuring spoons
• Serving platter

Using a mandoline slicer, thinly slice the watermelon radishes and cucumbers.

Whisk together olive oil, lemon juice, honey, salt, and pepper in a small bowl.

Place sliced vegetables in a large mixing bowl, add the dressing and toss gently.

Let stand for 5 minutes to allow flavors to meld.

Transfer to a serving platter and top with mint leaves, pine nuts, and crumbled feta cheese.

Serve immediately or chill for up to 2 hours.

Nutrition Information (per serving):

Calories: 285

Total Fat: 12g

Saturated Fat: 3g

Cholesterol: 8mg

Sodium: 380mg

Carbohydrates: 14g

Fiber: 2g

Protein: 4g

For best results, avoid slicing the vegetables too far in advance as they may release excess water and become less crisp.

If preparing ahead, store the sliced vegetables, dressing, and toppings separately and combine just before serving.

The watermelon radishes can be substituted with regular radishes if unavailable, though the presentation will be less colorful.

Grilled Artichoke and Baby Lettuce Salad

This dish is a light and elegant salad featuring tender grilled artichokes paired with crisp baby lettuce, this dish brings smoky, charred flavors with fresh, bright notes. The combination creates a perfect spring or summer starter that’s both satisfying and low in calories.

Preparation time: 20 minutes | Cooking time: 15 minutes | Total time: 35 minutes | Servings: 4

Ingredients:

• 4 medium artichokes, trimmed and halved
• 6 cups mixed baby lettuce
• 2 tablespoons extra virgin olive oil
• 1 lemon, juiced
• 1 teaspoon Dijon mustard
• 1 clove garlic, minced
• 1/4 teaspoon sea salt
• 1/4 teaspoon black pepper
• 2 tablespoons fresh herbs (basil, parsley, or chives)
• 2 tablespoons shaved Parmesan cheese

Tools:

• Grill or grill pan
• Large pot for boiling
• Mixing bowl
• Whisk
• Sharp knife
• Cutting board
• Tongs
• Serving platter

First, parboil the artichokes in salted water for 10 minutes until slightly tender. While they cook, whisk together olive oil, lemon juice, Dijon mustard, garlic, salt, and pepper to make the dressing. Drain and pat dry the artichokes, then brush with olive oil and grill for 5-7 minutes per side until char marks appear. Arrange baby lettuce on a serving platter, top with grilled artichokes, drizzle with dressing, and finish with fresh herbs and shaved Parmesan.

Nutrition Information (per serving):

Calories: 285

Total Fat: 12g

Saturated Fat: 2g

Cholesterol: 4mg

Sodium: 380mg

Carbohydrates: 14g

Fiber: 7g

Protein: 8g

Iron: 2mg

When preparing this salad, select artichokes that feel heavy for their size and have tightly packed leaves. If fresh artichokes aren’t available, you can substitute them with grilled jarred artichoke hearts, though the texture and flavor will differ slightly. The dressing can be made up to 24 hours in advance and stored in an airtight container in the refrigerator.

Roasted Spring Vegetable Quinoa Bowl

Ingredients:

• 1 cup quinoa, rinsed
• 2 cups vegetable broth
• 1 bunch asparagus, trimmed
• 2 cups cherry tomatoes
• 2 cups baby carrots
• 1 red onion, cut into wedges
• 3 tablespoons olive oil
• 2 cloves garlic, minced
• 1 lemon, juiced
• 1 teaspoon dried thyme
• Salt and pepper to taste
• 2 cups baby spinach
• ¼ cup fresh basil, chopped

Tools:

• Large baking sheet
• Medium saucepan
• Mixing bowls
• Measuring cups and spoons
• Sharp knife
• Cutting board
• Colander
• Aluminum foil

Preheat oven to 400°F (200°C). Rinse quinoa in a fine-mesh strainer and cook in vegetable broth according to package instructions.

While quinoa cooks, toss asparagus, tomatoes, carrots, and onion with olive oil, garlic, thyme, salt, and pepper on a baking sheet. Roast vegetables for 20-25 minutes, stirring halfway through.

Once the quinoa is done, fluff it with a fork and let it cool slightly in serving bowls. Layer quinoa, roasted vegetables, and fresh spinach. Drizzle with lemon juice, garnish with fresh basil, and serve immediately.

Nutrition Information (per serving):

Calories: 285

Protein: 8g

Carbohydrates: 38g

Fiber: 6g

Fat: 12g

Sodium: 380mg

Iron: 3mg

Vitamin A: 8000IU

Vitamin C: 45mg

Avoid overcrowding the vegetables on the baking sheet for best results, as this can lead to steaming rather than roasting.

The vegetables can be roasted and reheated beforehand, but the spinach should always be added fresh just before serving to maintain its crisp texture.

If meal prepping, store the components separately and assemble them before eating to maintain peak freshness and prevent the spinach from wilting.

To Sum it Up

Fresh spring salads offer the perfect blend of nutrition and seasonal flavors while keeping calories in check. These seven vibrant recipes showcase spring’s best ingredients – from tender baby greens to sweet berries and crisp vegetables. Whether enjoying a light lunch or preparing a side dish for dinner, these colorful creations prove that eating well doesn’t mean sacrificing taste. Each under 300 calories is ideal for mindful eating as the weather warms.