3 EASY SPRING SALAD RECIPES: HIGH VOLUME AND MACRO FRIENDLY SALAD COMBOS FOR WARMER WEATHER
Only in the nutrition world may you feel the need to tip-toe around talking about salads.
For some, they’re seen as a sad diet food that was the only “ok” food to eat during periods of restrictive eating. For others, they’re seen as boring or the least appealing option when eating out.
We make it clear that we don’t believe in “good” or “bad” foods.
To me, salads are a great way to add veggies to your day, to clean out your refrigerator and put leftovers to good use, and to pack in a lot of nutrients in a single meal. They are easy to customize, simple to make, a great option regardless of your nutrition goals, and a food I hope we can redeem after it has been clouded by diet culture.
Filling your day with foods that are high in volume (meaning they provide more food for fewer macros) can help you stay satiated longer while also ensuring you consume adequate micronutrients. Foods that are high in protein, fiber, and water content are generally higher in volume.
They’re also easy and delicious.
Enjoy!
SESAME LIME CABBAGE SALAD
AN EASY VEGGIE SALAD
PREP TIME: 10 minutes || Makes 1 serving
WHAT YOU NEED:
85g Shredded cabbage or coleslaw mix
85g Edamame, shelled
30g Carrots, shredded
30g Bell pepper, thinly sliced
15g Red onion, thinly sliced
3g Cilantro, finely chopped (1T)
DRESSING
15g Coconut aminos
10g Lime juice (½ lime)
10g Apple cider vinegar
5g Sesame oil
2g Grated ginger
2g Sesame seeds
Pinch of salt
WHAT TO DO:
Slice veggies and toss together in a bowl.
Mix together dressing ingredients and whisk until well incorporated.
Pour dressing over vegetables and mix well.
RECOMMENDED PROTEIN ADDITIONS (OPTIONAL):
3 oz tofu (10P/5F/1C)
3 oz. cooked shrimp (20C/1F/1C)
MACROS PER SERVING: 11 P/10F/24C (+8G fiber!)
You can find the recipe in the MyFitnessPal database by searching
“KLN Recipe: Sesame Lime Cabbage Salad”.
CURRIED CHICKEN SALAD
A HIGH PROTEIN SALAD
PREP TIME: 10 minutes || Makes 1 serving
WHAT YOU NEED:
100 g Shredded chicken
75 g Plain 2% Greek yogurt
10 g Lime juice
3 g Curry powder
5 g Honey
10 g Green onions, diced
50 g Celery, diced
30 g Carrot, shredded15 g Dried cranberries
Salt
Butter lettuce
WHAT TO DO:
Whisk together Greek yogurt, lime juice, honey, and curry powder in a bowl.
Fold in the shredded chicken, green onions, celery, carrots, and cranberries.
Season with salt to taste and chill before serving in lettuce wraps.
MACROS PER 100g SERVING: 38P/4F/29C
You can find the recipe in the MyFitnessPal database by searching
“KLN Recipe: Curried Chicken Salad”.
GREEK PASTA SALAD
A PLANT-BASED HIGH PROTEIN SALAD
PREP TIME: 10 minutes || COOK TIME: 10 minutes + 20 minutes to chill || Makes 1 serving
WHAT YOU NEED:
6g Red lentil pasta, dry
85g Cauliflower rice, cooked
30g Roasted red peppers
50g Cucumber, thin sliced
30g Artichoke heart pieces
15g Feta cheese crumbles (or vegan option, or omit)
5 Kalamata olives, pitted
Serve with Garlic Expressions Classic Vinaigrette Dressing | 1T: 0P/5F/3C
WHAT TO DO:
Boil water in a small pot; once water is boiling, add pasta and cook according to the package instructions.
Chop roasted red peppers, kalamata olives, artichoke hearts, and thin slice cucumber.
Drain pasta into a colander and pour 1 cup of ice over top; let cool until ice melts.
Once pasta is mostly cool, add all ingredients except feta and chill in the refrigerator for 20 minutes. Toss in 1 tablespoon of dressing and garnish with feta crumbles.
RECOMMENDED PROTEIN ADDITIONS (OPTIONAL):
3 oz. cooked shrimp (20C/1F/1C)
3 oz. cooked chicken breast (26P/1F/0C)
MACROS PER SERVING: 20P/9F/42C
MACROS WITH DRESSING: 20P/14F/45C
You can find the recipe in the MyFitnessPal database by searching
“KLN Recipe: Greek Pasta Salad”.
These recipes come from our collection of salad recipes in our KLN Cookbook Going Green. For more, download it below!