What comes to mind when you imagine a satisfying salad?
If you imagine a few poor green salad leaves covered with a tiny bit of grated carrot, think again!
To avoid gaining extra pounds, many people choose to eat salads.
Normal, salads are great for incorporating nutrient-dense vegetables without blowing the calorie counter.
The problem is that salads are rarely nutritious enough. Sometimes you can even hear your stomach growl shortly after you put your fork down!
Fortunately, there are 12 salad recipes with a very good index of satiety, to stall even the greediest.
And don't worry:all of these hearty salad recipes are under 400 calories .
Plus, they're packed with lean protein . They have just the right amount of heart-healthy fatty acids and come with fiber-rich toppings .
Thanks to these delicious healthy and nutritious recipes, you will be able to leave the table totally satiated and resist snacking between meals.
Without further ado, here are 12 satisfying salad recipes to satisfy big appetites:
Why it will make your stomach sick: a 60g serving of skinless chicken breasts is not only low in fat, but packed with good, filling protein. And the creamy sauce has a good fatty acid content to soothe hungry stomachs.
- 4 tablespoons of rapeseed oil mayonnaise
- 3 tablespoons of grated parmesan
- 2 tablespoons squeezed lemon juice
- ½ teaspoon of anchovy paste
- ½ minced garlic clove
- ½ teaspoon of Worcestershire sauce
- 1 pinch of pepper
- 450 g romaine lettuce, torn into pieces
- 250 g grilled chicken, diced
- 24 fat-free croutons
Preparation time:15 mins
Total time:15 mins
1. Put the mayonnaise, squeezed lemon juice, anchovy paste, garlic, Worcestershire sauce, parmesan and pepper in a bowl. Mix thoroughly.
2. Put the romaine lettuce, chicken and croutons in a large salad bowl. Add the sauce and mix everything to coat the lettuce leaves. Divide into 4 portions and serve.
Per serving:278 calories, 15g fat (including 2g saturated fatty acids), 383mg sodium, 8.5g carbs, 2g sugars, 1.5g fibre, 25 g protein.
Why this will make your stomach sink: this crunchy mediterranean salad contains black olives, rich in fatty acids and good for heart health. It also has 7 g of dietary fiber, thanks to all the fresh vegetables that go into its composition.
Precisely, large portions of low-calorie vegetables appease great hunger:it is because they deceive your body. It thinks you eat a lot more food than you actually eat!
- 1 romaine lettuce (or replace with the salad of your choice)
- 1 green bell pepper, cut into thin slices
- 2 very ripe tomatoes, diced
- 1 cucumber cut into thin slices
- 1 onion (or more, according to taste), cut into thin slices
- crumbled feta cheese
- some black olives according to taste
- 1 handful of toasted pine nuts
- a few pieces of grilled chicken or fish (optional)
- 1 tablespoon of red wine vinegar
- 1 tablespoon squeezed lemon juice
- 1 slice of garlic, finely chopped or thinly sliced
- salt and pepper, to taste
- 4 tablespoons of olive oil
Preparation time:18 mins
Total time:18 mins
1. Clean, cut and mix all the salad ingredients.
2. Using a fork, combine all the dressing ingredients in a bowl. (Tip:smell your dressing BEFORE tasting it. If it smells too vinegary, add more oil.) Add the dressing to the salad.
3. Mix everything in a large salad bowl, and enjoy!
Per serving:395 calories, 33.5 g fat (of which 8 g saturated fatty acids), 748 mg sodium, 17.5 g carbohydrates, 7 g sugars, 7 g fibre, 8 g protein.
Why this will make your stomach sink: many people have an unfavorable opinion of red meat. But lean meat, such as flank steak, is low in saturated fat. In addition, red meat is also an excellent source of protein and its iron content helps fight fatigue.
- 450 g fat-free flank steak
- 1 pinch of salt
- 2 pinches of pepper
- 2 hearts of romaine lettuce (about 500 g), cut into pieces
- 4 beautiful tomatoes, seeded and cut into thin slices
- 1 cucumber, peeled, seeded and cut into thin slices
- 1 large carrot, cut into thin slices
- ½ red onion, thinly sliced
- 85 g reduced-fat blue cheese crumbled
- 3 tablespoons of low-fat crème fraîche
- 1 tablespoon of white wine vinegar
- ½ teaspoon of Worcestershire sauce
Preparation time:15 mins
Cooking time:15 mins
Total time:40 mins
1. Preheat your cast iron grill to medium-high heat.
2. Sprinkle the flank steak with a pinch of pepper and a pinch of salt. Place the flank steak on the grill, after having covered it with a thin layer of oil. Cook the flank steak 5-6 min on each side, more or less depending on your cooking preference.
3. Let the flank steak cool for 10 minutes on a cutting board. Then cut it into thin slices and separate into 4 portions.
4. Meanwhile, combine romaine lettuce, tomatoes, cucumber, carrot and onion in a large salad bowl. In a separate bowl, combine the blue cheese, mayonnaise, fresh cream, vinegar, Worcestershire sauce and 1 pinch of pepper.
5. Pour the cheese mixture over the ingredients in the salad bowl and mix everything thoroughly. Divide into 4 portions and garnish with the flank steak slices.
Per serving:372 calories, 24 g fat (of which 6.5 g saturated fatty acids), 503 mg sodium, 10 g carbohydrates, 5 g sugars, 2.5 g fibre, 28 g protein.
Why this will make your stomach sink: even a small serving of avocado contains enough monounsaturated fatty acids (also called omega-9) to help you shed those extra pounds. Pair avocados with delicious, low-calorie, high-protein shrimp, and you have a tasty and filling meal!
- 2¼ tablespoons of white wine vinegar
- ½ teaspoon of salt
- ½ teaspoon chilli powder or chili spice mix (to taste)
- 3 tablespoons of extra virgin olive oil
- 225 g head lettuce, torn into pieces
- 2 grapefruits, cut into pieces
- 2 avocados, peeled and cut into thin slices
- 275 g of cooked prawns
- 1 whole spring onion (including the green one), cut into thin slices
- 4 teaspoons cilantro, chopped
Preparation time:10 mins
Total time:10 mins
1. Combine vinegar, salt and chili powder in a small bowl. Gradually add the oil, whisking with a fork.
2. Put the lettuce in a large dish, the avocados and the grapefruit or in 4 separate plates. Arrange the shrimp on the lettuce.
3. Sprinkle with spring onions and cilantro.
4. Finally, pour the spicy vinaigrette over everything.
Per serving:357 calories, 22 g fat (of which 3 g saturated fatty acids), 500 mg sodium, 22 g carbohydrates, 11.5 g sugars, 7 g fibre, 20.5 g protein.
Why it will make your stomach sick: 175g of black beans contain 15g of protein and 21g of satiating fibre, which is half your recommended daily allowance.
But there is another good reason why black beans are popular with people who want to lose weight:several studies indicate that eating beans reduces the risk of being overweight.
- 175 g corn kernels
- 2 cans of 450 g black beans, rinsed and drained
- 4 tablespoons finely chopped fresh parsley
- 2 tablespoons finely chopped red onion
- 4 tablespoons of balsamic vinegar
- 2 tablespoons of olive oil
- 1 teaspoon squeezed lemon juice
- 1 teaspoon garlic, finely chopped
- 1 teaspoon of honey (or brown sugar)
- salt
- ground pepper
- lettuce leaves of your choice
Preparation time:5 mins
Total time:35 mins
1. Combine corn, beans, parsley, onion, vinegar, oil, squeezed lemon juice, garlic and honey (or brown sugar) in a large bowl. Let the salad marinate at room temperature for 30 minutes. Salt and pepper to taste.
2. Arrange the lettuce leaves on 4 salad plates. Serve the black bean and corn salad using a large spoon.
Per serving:417 calories, 7g fat (including 1g saturated fatty acids), 220mg sodium, 67g carbohydrates, 7g sugars, 21g fibre, 22g protein.
Why this will make your stomach sink: not only is this salad less than 300 calories, but the salmon and walnut kernels are packed with omega-3 fatty acids, known for their satiating effect.
A recent study indicates that people who eat a diet high in omega-3 fatty acids are less likely to feel hungry after a meal than people who eat low in omega-3 fatty acids.
- 600 g mesclun (mixture of lettuce, lamb's lettuce, arugula, chicory, radicchio, escarole, etc.)
- 30 g walnut kernels, crushed
- 1 tablespoon of olive oil
- 1 teaspoon walnut oil
- 2 teaspoons of balsamic vinegar
- 1 pinch of salt
- 350 g salmon fillet
- homemade vinaigrette, with a little honey and mustard
Preparation time:15 mins
Cooking time:10 mins
Total time: 25 mins
1. Wash and spin the mesclun, until it is very dry.
2. Heat a large nonstick skillet over medium heat. Add the crushed walnuts and toast them for 1 min. Remove and reserve the nuts.
3. Heat ½ tablespoon olive oil in skillet over medium heat. Add half of the mesclun to the pan and fry for about 1 min. Put the warmed mesclun in a standard size salad bowl.
4. Repeat these steps with the remaining olive oil and mesclun. Finally, mix the mesclun with the walnut oil, balsamic vinegar and salt.
5. Position your oven rack about 20 cm from the grill. Preheat your oven grill to high heat. Place the salmon in a baking dish, skin side down.
6. Spread a layer of honey mustard vinaigrette over the entire surface of the salmon. Grill until cooked, about 8-10 min depending on the thickness of the fillets.
7. Cut the salmon into pieces, divide into 4 portions and arrange on the mesclun.
Per serving:238 calories, 15 g fat (including 2 g saturated fatty acids), 218 mg sodium, 6 g carbohydrates, 2.5 g sugars, 3 g fibre, 20 g protein.
Why it will make your stomach sick: this unexpected blend of flavors—grapes, carrots and pistachios—brings a sweet/salty twist to this salad recipe. Additionally, cashews are high in fiber, protein, and heart-healthy fatty acids.
- 450g carrots, peeled and sliced
- 1 tablespoon brown sugar
- 2 tablespoons of extra virgin olive oil
- ½ teaspoon of salt
- ½ teaspoon black pepper, freshly ground
- 2 boneless, skinless chicken breasts (about 350 g in total) and cut into thin, even slices
- 4 tablespoons of chives (or spring onion), finely chopped
- 1 teaspoon of cider vinegar
- 1 large shallot, cut into thin slices
- 40g arugula
- 1 bunch of watercress (remove the stems that are too thick)
- 150 g red grapes, seeded and cut in 2
- 2 tablespoons unsalted pistachios, shelled and cut into small pieces
Preparation time:20 mins
Cooking time:25 mins
Total time:45 mins
1. Preheat your oven to 220°C. Apply a thin layer of olive oil to a 30cm x 22cm baking sheet and a pinched-edge baking sheet.
2. Put the carrots in the pre-oiled baking sheet. Sprinkle with sugar, a teaspoon of olive oil, 1 pinch of salt and 1 pinch of pepper. Mix thoroughly to evenly coat all the carrots.
3. Roast in the oven for 25 minutes, stirring frequently, until the carrots are tender and lightly browned at the ends.
4. About 5 minutes from the end of the carrot cooking, put the chicken in a heap in the pre-oiled baking sheet. Drizzle 1 teaspoon of olive oil over the chicken and sprinkle with 2 teaspoons of chives, 1 pinch of salt and 1 pinch of salt. Mix all the ingredients well.
5. Arrange the chicken pieces on the baking sheet in a single layer. Roast the chicken breasts, turning once, for 5-7 min or until cooked through. Take the carrots and chicken out of the oven and let cool for a few minutes.
6. Meanwhile, combine the vinegar, shallot, remaining olive oil, chives, 1 pinch of salt and 1 pinch of pepper in a large bowl. Leave to stand for 5 minutes to allow all the flavors to macerate.
7. For the finishing touches, add the arugula, watercress and red grapes to the vinaigrette. Mix thoroughly and put everything on a large dish. Arrange the carrots, chicken and jus over the salad. Add the pistachios last. Serve hot.
Per serving:307 calories, 10 g fat (of which 1.5 g saturated fatty acids), 445 mg sodium, 32 g carbohydrates, 22 g sugars, 4.5 g fibre, 23 g protein.
Why this will make your stomach sink: stock up on protein, fiber and delicious flavor with this Tex Mex salad recipe. Plus, the blend of black beans, corn kernels and lettuce contains more than a third of your daily fiber requirement.
Sauce
- 4 tablespoons of ranch dressing (or homemade vinaigrette with a little mayonnaise added)
- 4 tablespoons of salsa verde sauce
- 2 tablespoons fresh cilantro, finely chopped
Salad
- 1 tablespoon chili spice mix
- ¼ teaspoon ground cumin
- ¼ teaspoon garlic powder
- ¼ teaspoon onion powder
- ¼ teaspoon of salt
- 1 pinch of pepper
- 450 g chicken breasts (not too thick), cut into thin slices
- 1 lime, cut in 4
- 450g romaine lettuce, cut into thin strips
- 1 can of black beans (425 g), rinsed and drained
- 90 g corn kernels
- 1 large tomato, diced
- 40g onion, sliced
Preparation time:10 mins
Cooking time:8 mins
Total time:18 mins
1. To prepare the dressing, mix the ranch sauce, salsa verde sauce and cilantro until all the ingredients are well incorporated. Cover and reserve in the refrigerator.
2. To prepare the salad, apply a thin layer of oil to the grill of your barbecue or cast iron grill and heat over medium-high heat. In a bowl, combine the chili spices, cumin, garlic powder, onion powder, salt and pepper.
3. Apply this mixture evenly to the chicken pieces, rubbing their entire surface.
4. Grill the chicken, turning it once, for 3-4 min or until the meat is completely cooked (clear juices and no pink flesh). Arrange in a dish and squeeze the juice of a lime over the grilled chicken.
5. In a large salad bowl, toss the romaine lettuce with half the ranch dressing. Divide into 4 equal portions on plates.
6. Spoon the beans, corn kernels and red onion in equal portions over the salad. Finally, arrange the grilled chicken breasts on each portion. Serve with the remaining sauce on the side.
Per serving:295 calories, 5.5 g fat (of which 0.5 g saturated fatty acids), 787.5 mg sodium, 29 g carbohydrates, 4 g sugars, 10 g fiber , 34 g protein.
Why it will make your stomach sick: the secret ingredient in this recipe is hard-boiled eggs, which have a high satiety index. Several studies indicate that people who eat eggs for breakfast benefit from their high protein content.
They feel fuller and are less likely to snack between meals throughout the day than people who eat sandwiches.
Breaded chicken with mustard sauce
- olive oil
- 270 g of breadcrumbs
- 2 teaspoons of Provencal herbs
- 2 teaspoons of sweet paprika
- 4 chicken breasts, boneless and skinless
- 8 tablespoons of Dijon mustard
Vegetable and chicken salad à la provençale
- 225g green beans, stemmed
- 150 g of “spring mix” mesclun (spinach, green and red romaine, green and red oak leaf, arugula, radicchio, etc.)
- 4 chicken breasts breaded with mustard sauce, cut into thin slices
- 90g roasted red peppers, drained and sliced
- 3 hard-boiled eggs, sliced
- 1 bunch of whole spring onions (including the green), cut into slices (about 35 g)
- 12 tablespoons of homemade vinaigrette
Preparation time:6 mins
Cooking time:6 mins
Total time:12 mins
1. Arrange two racks in the middle of your oven and preheat to 200°C. Apply a generous layer of olive oil to two 40cm x 30cm baking sheets or any other shallow baking sheets.
2. Mix the breadcrumbs, Provencal herbs and paprika on a large piece of parchment paper. Arrange the chicken pieces in a single layer on another piece of parchment paper.
3. Brush both sides of chicken evenly with Dijon mustard. Then, coat each side of the chicken pieces with the breadcrumb mixture, one piece at a time.
4. Shake the pieces to remove the excess breadcrumbs and arrange them in a single layer on the pre-oiled baking sheets. Drizzle with olive oil before baking.
5. Bake for 15 mins. Then, alternate the position of the sheets on the racks and cook for another 10 min, or until a food thermometer inserted into the thickest part of the chicken reads 70°C and the juices cooking is clear.
6. Reserve the 4 chicken breasts to use in the salad recipe.
7. To prepare the salad, place the beans in an 21 cm x 21 cm microwave-safe baking dish. Add about 6 cm of water to the dish.
8. Cover the dish with stretch film, except for a small corner to ventilate it well during cooking. Microwave on High for 6 minutes or until beans are cooked through and still crisp.
9. Drain and rinse with fresh water to stop the cooking. Dry completely with a clean towel. Set aside until beans are completely cooled.
10. Meanwhile, arrange the spring mix mesclun on a large platter. Garnish the sheets with the chicken, red peppers, hard-boiled eggs, spring onion and cooled beans. Drizzle with vinaigrette before serving.
Per serving:321 calories, 12 g fat (including 2 g saturated fatty acids), 845 mg sodium, 23 g carbohydrates, 5 g sugars, 3.5 g fibre, 30 g protein.
Why it will make your stomach sick: this small Mexican-inspired feast is a mix of foods that will satisfy all tastes. And by using extra-lean beef, you benefit from its high content of satiating protein, but with a reduced content of saturated fatty acids.
- 450 g minced beef, extra lean
- 1 packet of chili spice mix (about 20 g)
- 23 cl of water
- 1 romaine lettuce, cut into strips
- 1 box of corn kernels (about 300 g), drained
- 2 tomatoes, diced
- homemade vinaigrette
- 1 package of tortilla chips (225 g), crushed
Preparation
Preparation time:10 mins
Cooking time:7 mins
Total time:17 mins
1. Heat a generous layer of cooking oil in a large, nonstick skillet over medium-high heat. Add the ground beef and cook for 5 minutes, or until nicely browned.
2. Drain the drippings from the pan then add the chili spice blend and water. Stir until the mixture begins to thicken. Remove from heat.
3. Place the lettuce, corn kernels, tomatoes and dressing in a large salad bowl. Mix gently to coat everything well. Arrange the meat and tortilla chips on the salad just before serving.
Per serving:338 calories, 13g fat (including 4g saturated fatty acids), 876mg sodium, 39.5g carbs, 9g sugars, 4g fibre, 14.5 g protein.
Why this will make your stomach sink: cashews are packed with monounsaturated fatty acids (omega-9 fatty acids), which are highly beneficial to your body. Pair the nuts with a serving of skinless chicken breasts, and you have a hearty, flavor-packed salad in front of you.
- 340 g chicken breasts, boneless, skinless and cut into thin strips
- 4 tablespoons reduced-salt soy sauce
- ½ teaspoon dried and ground chilli (ground cayenne pepper, for example)
- 3 tablespoons cashew nuts (raw)
- 2 tablespoons of rapeseed oil
- 5 cloves of garlic, finely chopped
- 1 ½ tablespoon fresh ginger, peeled and finely chopped
- 1 beautiful red bell pepper, cut into thin slices
- 2 carrots, cut into thin slices
- 4 spring onions, cut into diagonal slices
- 12 cl of orange juice
- 225 g of iceberg lettuce, cut into thin strips
- 675 g baby spinach
Preparation time:25 mins
Cooking time:14 mins
Total time:39 mins
1. Combine the chicken breasts, 2 tablespoons soy sauce and the dried, ground chili in a medium bowl. Cover the bowl and set aside.
2. Cook the cashews in a small non-stick skillet over medium heat, stirring regularly for 3-4 min or until lightly browned. Pour the nuts on a plate and let cool.
3. Heat 1 tablespoon of canola oil in a large non-stick skillet over medium-high heat. Add the garlic and ginger and sauté for 1-2 min, until fragrant or until lightly browned.
4. Add the chicken breasts and sauté for 3-4 minutes, or until the meat is no longer pink. Transfer everything to a clean bowl.
5. Pour the last tablespoon of canola oil into the large nonstick skillet and heat over medium-high heat. Add the red peppers, carrots and sauté for 3 min. Add the spring onions and sauté for an additional 2 minutes, or until the vegetables are tender but with a bit of a crunch.
6. Return the chicken breasts, with their juices, to the pan. Add the orange juice and the remaining 2 tablespoons of soy sauce. Bring everything to a boil, stirring. Simmer for 30 seconds and remove from heat.
7. Toss the lettuce and baby spinach together and put them in a large, deep dish or in a very wide, shallow salad bowl. Add the chicken mixture to the leaves. Sprinkle with crushed cashews before serving hot.
Per serving:255 calories, 10.5g fat (including 1.5g saturated fatty acids), 649.5mg sodium, 18g carbs, 7.5g sugars, 4g fiber, 24g protein.
Why this will make your stomach sink: guaranteed, this vegetarian dish will satisfy your stomach. Sweet potatoes are a good source of filling fibre:they cover almost half of your recommended daily allowance with just one serving of this salad.
- 2 tablespoons of olive oil
- 1 pinch of salt
- 1 pinch of black pepper, freshly ground
- 900 g sweet potatoes, cleaned with a brush and cut into 2.5 cm thick cubes
- 2 beautiful red bell peppers, cut into 2.5 cm pieces
- 2 tablespoons of white balsamic vinegar (or white wine vinegar)
- 250 g spinach or arugula, torn into small pieces
Preparation
Preparation time:12 mins
Cooking time:40 mins
Total time:52 mins
1. Preheat the oven to 220°C.
2. Mix the oil, salt and black pepper in a large rectangular baking sheet. Add the sweet potatoes, red peppers and mix everything to coat all the ingredients.
3. Roast, stirring occasionally, for 40 min or until sweet potatoes are tender. Remove the tray from the oven and stir to incorporate the white balsamic vinegar.
4. Put the spinach or arugula in a large salad bowl. Add the sweet potato mixture and toss to coat all the ingredients well. Serve immediately.
Par portion :302,5 calories, 7,5 g de matières grasses (dont 1 g d'acides gras saturés), 363 mg de sodium, 55 g de glucides, 13 g de sucres, 11 g de fibres, 7,5 g de protéines.
