10+ Low-Carb, High-Fiber Salad Recipes

Make one of these salads to help you stay full for longer and meet your nutritional goals. Each of these recipes has less than 14 grams of carbohydrates per serving, making them great options for people keeping a watch on their carb intake. And at least 6 grams of those carbs come from fiber which can help you feel satisfied, support heart health and promote regular digestion. Recipes like our Massaged Kale Salad and Grilled Eggplant Salad are the perfect finishing touch to a protein-rich dinner.

Massaged Kale Salad

Here a pungent garlicky dressing is infused into kale by massaging the greens and the dressing together with your hands. Any type of kale will work in this recipe, just remember to remove the tough stems before you start.

Grilled Eggplant Salad

This easy grilled eggplant salad is the healthy side dish you’ll want to serve all summer long. It comes together in just 25 minutes and can be served warm or at room temperature, so it’s equally suited to casual parties and weeknight dinners. The combination of eggplant, cherry tomatoes, red peppers, red onions and fresh herbs makes for a salad that’s full of bright flavors and colors. Serve it with grilled chicken or fish or as part of a vegetarian mezze platter with dips like hummus and pita bread.

“Use a Spoon” Chopped Salad

Kelsey Hansen

When Paul Newman and Michel Nischan opened their Westport, Connecticut, restaurant Dressing Room, Paul’s request was that the menu always include a chopped salad that you could eat with a spoon. This chopped salad recipe is full of great flavors, colors and textures, featuring celery, carrots, red pepper, apple, cucumber, greens, cabbage, goat cheese and almonds. This is great for any holiday meal: you can let it stand and it stays crisp.

Cucumber & Avocado Salad

This healthy cucumber-avocado salad takes just five minutes to prep. Lime juice and fresh herbs boost the bright flavors in this crunchy and creamy salad that’s a perfect side dish for grilled chicken, fish or steak. This recipe calls for an English cucumber, which doesn’t have to be peeled, but regular cucumbers work well too–just peel them before slicing.

Guacamole Chopped Salad

All of the delicious guacamole flavors you love in a healthy veggie-packed salad. Want to pump up the protein? Add leftover roast chicken or sautéed shrimp. Serve with tortilla chips on the side (or crumbled over the top) to take it up a notch.

Citrus-Arugula Salad

This easy salad recipe makes a stunning side dish for anything you’ve got cooking for dinner. The bright flavor of the citrus pairs perfectly with peppery arugula and avocado, plus a bit of jalapeño for a slight kick.

Broccoli Salad with Bacon

Classic broccoli salad, the perfect dish for a potluck, is updated with cauliflower, bacon and a sprinkle of crunchy sunflower seeds in this so-easy recipe that’s sure to be a new picnic favorite.

Massaged Mustard Greens Salad

A few minutes of judicious massaging will transform bitter mustard greens into a mellow, well-balanced salad spiked with hints of lemon, garlic and Parmesan.

Chicken Salad-Stuffed Avocados

Looking for an easy, packable lunch for work? This healthy homemade chicken salad served inside an avocado instead of with bread is just the ticket. Plus, this recipe makes enough for ready-made lunches for the week! If you have leftover cooked chicken on hand, skip Step 1 and use about 2 1/2 cups shredded chicken in Step 2.

Spring Pea Salad with Strawberries

As delicious as it is beautiful, this spring pea salad is a potluck or dinner party stunner. Assemble the salad and dress just before serving—or serve the dressing next to the salad for people to drizzle. The tangy champagne vinaigrette balances the grassy sweetness of the peas and fruity pop of the berries.

Salad of Avocado & Romaine with Black Olive Dressing

John Willoughby helped to launch Cooks Illustrated, was executive editor at Gourmet and has authored several cookbooks, including Big Flavors of the Hot Sun, from which this salad was adapted for a March/April 1995 EatingWell story about olives. It’s one of the favorites–chosen from more than 1,000 salad recipes–that we revisited in our 30th anniversary issue.

Broccoli Salad with Sherry Vinaigrette

Parmesan, red onions and pecans contribute flavor and texture to this quick and easy broccoli salad that makes a great easy side dish for almost any protein. If you have leftovers, toss them with pasta for lunch the following day.

Spicy Green Salad with Soy & Roasted Garlic Dressing

Photography / Jenny Huang, Food Styling / Tyna Hoang, Prop Styling / Nicole Louie

Piquant greens, such as mizuna and mustard, are mellowed by a sweet-and-savory dressing that includes a whole head of roasted garlic. Top with grilled shrimp or beef to make it a main course.

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