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

When looking for a healthy lunch option, consider salads under 400 calories. These salads can be both delicious and filling, making them perfect for a satisfying meal without the extra guilt. They offer a variety of flavors and textures, allowing you to enjoy your food while staying on track with your health goals.

Creating a salad that is low in calories doesn’t mean sacrificing taste. You can mix fresh vegetables, lean proteins, and tasty dressings to make meals that are nutritious and enjoyable. Whether you’re at home or on the go, salads under 400 calories provide a convenient way to eat well.

1) Mediterranean Chickpea Salad

This Mediterranean Chickpea Salad is a tasty and healthy choice for lunch. It’s quick to make and packed with flavor. You’ll enjoy the mix of garbanzo beans, crunchy cucumbers, and colorful bell peppers.

To make it even better, add fresh herbs and creamy feta cheese. This salad is not only nutritious but also filling.

Ingredients

• 1 can chickpeas (15 oz), drained and rinsed
• 1 cup cherry tomatoes, halved
• 1 cucumber, diced
• 1 bell pepper, diced
• ½ cup feta cheese, crumbled
• ¼ cup olive oil
• 2 tablespoons lemon juice
• Fresh herbs (parsley or basil), chopped
• Salt and pepper to taste

Cooking Instructions

1. In a large bowl, combine the chickpeas, tomatoes, cucumber, and bell pepper.
2. Add crumbled feta cheese and chopped herbs.
3. In a small bowl, whisk together olive oil, lemon juice, salt, and pepper.
4. Pour the dressing over the salad and toss gently.
5. Serve fresh or chill in the fridge for 30 minutes before serving.

2) Grilled Chicken Avocado Salad

This Grilled Chicken Avocado Salad is a delicious choice for lunch. It combines tender grilled chicken with fresh greens and creamy avocado. The flavors work well together to keep you satisfied without going over 400 calories.

To make this salad, start by grilling your chicken until it’s cooked through. Slice it up and add it to a bowl of mixed greens. Toss in some diced avocado, cherry tomatoes, and a drizzle of honey mustard dressing for extra flavor.

This meal is not only tasty but also packed with nutrients. You can enjoy it on its own or pair it with a slice of whole-grain bread.

Ingredients:

• 1 grilled chicken breast
• 1 avocado, diced
• 2 cups mixed greens
• 1/2 cup cherry tomatoes, halved
• 2 tablespoons honey mustard dressing

Cooking Instructions:

1. Grill the chicken breast until fully cooked (165°F or 74°C).
2. Slice the chicken into strips.
3. In a bowl, combine mixed greens, avocado, and cherry tomatoes.
4. Top with sliced chicken and drizzle with dressing.

3) Cobb Salad with Turkey

A Cobb salad with turkey is a great option for a lunch that is healthy and filling. You can enjoy the flavors without worrying about calories. Using cubed deli turkey adds protein while keeping it light.

To make your salad, combine chopped lettuce, tomatoes, and hard-boiled eggs. Add your turkey for a satisfying bite. You can even mix in some cheese for extra flavor.

Avocado is a great addition too, bringing creaminess and healthy fats. Serve this salad with your favorite dressing, keeping it light to stay under 400 calories.

Ingredients

• 2 cups chopped romaine lettuce
• 1 cup cubed deli turkey
• 1 hard-boiled egg, chopped
• 1 medium tomato, diced
• ¼ avocado, sliced
• ¼ cup shredded cheese (like Cheddar or Colby Jack)
• 2 tablespoons low-calorie dressing

Cooking Instructions

1. Start by washing and chopping the romaine lettuce.
2. Dice the tomato and slice the avocado.
3. Chop the hard-boiled egg.
4. In a bowl, mix all ingredients together.
5. Drizzle with dressing and toss gently before serving.

4) Tuna Niçoise Salad

The Tuna Niçoise Salad is a delicious and healthy choice for lunch. It combines fresh vegetables with protein-rich tuna, making it satisfying and low in calories. You can prepare it quickly, which is great for busy days.

Key ingredients include green beans, cherry tomatoes, hard-boiled eggs, and olives. Toss these with fresh mixed greens for added texture. A simple vinaigrette adds flavor without many calories.

This salad is full of nutrients and keeps you feeling full. You can enjoy it right away or meal prep for the week.

Ingredients

• 1 can of tuna
• 2 hard-boiled eggs
• 1 cup cherry tomatoes
• 1 cup green beans
• 1/2 cup olives
• 2 cups mixed greens
• 2 tablespoons vinaigrette

Cooking Instructions

1. Boil the green beans for 3-5 minutes until tender, then drain.
2. Slice the hard-boiled eggs.
3. In a bowl, combine mixed greens, tuna, green beans, tomatoes, olives, and eggs.
4. Drizzle with vinaigrette and toss gently before serving.

5) Caprese Pasta Salad

Caprese Pasta Salad is a fresh and colorful dish perfect for lunch. It’s made with pasta, juicy tomatoes, mozzarella cheese, and fresh basil. Toss it all together with a delicious balsamic vinaigrette for extra flavor.

This salad is light and satisfying, making it a great option under 400 calories. You can easily meal prep it and enjoy leftovers throughout the week.

Ingredients

• 8 ounces pasta (like cavatappi or bowtie)
• 1 pound cherry tomatoes, halved
• 8 ounces mini mozzarella balls
• 1 cup fresh basil leaves
• ¼ cup balsamic vinaigrette

Cooking Instructions

1. Cook the pasta according to package instructions. Drain and let cool.
2. In a large bowl, combine the pasta, cherry tomatoes, mozzarella, and basil.
3. Drizzle the balsamic vinaigrette over the salad and toss gently.
4. Serve immediately or refrigerate for later. Enjoy your meal!

6) Farro and Veggie Bowl

A Farro and Veggie Bowl is a nutritious choice for lunch. This dish combines farro, a whole grain rich in fiber, with fresh vegetables. You can customize it with your favorites for added flavor.

Start by cooking farro according to package instructions. Once cooked, mix in roasted or fresh veggies, like bell peppers, zucchini, and cherry tomatoes. Adding protein, like chickpeas or grilled chicken, can make it even more filling.

Top your bowl with a light dressing, such as lemon vinaigrette or tahini. It’s a vibrant meal that can be enjoyed warm or cold.

Ingredients

• 1 cup cooked farro
• 1 cup mixed veggies (bell peppers, zucchini, cherry tomatoes)
• 1 cup chickpeas (cooked or canned)
• 2 tablespoons dressing (lemon vinaigrette or tahini)
• Salt and pepper to taste

Cooking Instructions

1. Cook farro according to package directions.
2. Roast or chop your vegetables.
3. In a bowl, combine cooked farro, veggies, and chickpeas.
4. Drizzle dressing on top and season with salt and pepper.

7) Quinoa and Black Bean Salad

This Quinoa and Black Bean Salad is not only tasty but also healthy. It is a great option for lunch and is under 400 calories per serving. This salad is packed with protein, making it filling and nutritious.

To get started, you will need cooked quinoa, canned black beans, corn, diced bell peppers, and avocado. You can add lime juice and cilantro for extra flavor.

This salad is easy to prepare and can be made in under 30 minutes. Enjoy it fresh or store it in the fridge for a quick meal later on.

Ingredients

• 1 cup cooked quinoa
• 1 can black beans, rinsed and drained
• 1 cup corn (fresh or canned)
• 1 bell pepper, diced
• 1 avocado, diced
• Juice of 1 lime
• Fresh cilantro, chopped

Cooking Instructions

1. In a large bowl, combine cooked quinoa, black beans, corn, and diced bell pepper.
2. Add diced avocado gently.
3. Squeeze lime juice over the salad.
4. Stir in chopped cilantro.
5. Serve immediately or chill in the fridge.

8) Kale Caesar Salad with Tempeh

This Kale Caesar Salad with Tempeh is a tasty and healthy choice for lunch. It combines crisp kale with savory tempeh for a filling meal. The creamy dressing adds great flavor without too many calories.

To make it, you will need fresh kale, some tempeh, and your favorite Caesar dressing. Feel free to add crunchy chickpeas for more texture.

This salad is not only nutritious but also simple to prepare. You can enjoy it alone or paired with whole grain bread for extra fiber.

Ingredients

• 1 large bunch of kale, washed and chopped
• 1 package of tempeh, diced
• 1 cup of Caesar dressing
• 1 cup of chickpeas (optional)
• Lemon juice for taste
• Salt and pepper to taste

Cooking Instructions

1. Preheat your oven to 400°F (200°C).
2. Toss the diced tempeh with olive oil, salt, and pepper.
3. Bake the tempeh for about 20 minutes until golden.
4. In a large bowl, massage the kale with lemon juice and a pinch of salt.
5. Add the baked tempeh and dressing to the kale.
6. Mix well and add chickpeas if desired. Enjoy your salad!

9) Asian-Inspired Noodle Salad

This Asian-inspired noodle salad is a fresh and healthy choice for lunch. It is packed with vibrant vegetables and flavorful ingredients. Plus, it can be made in under 30 minutes!

You will love the combination of textures and tastes in this salad. The dressing is a blend of soy sauce, sesame oil, and ginger. It adds a nice kick to the meal.

This dish is not only delicious but also low in calories. It’s perfect for anyone looking for a light lunch option under 400 calories.

Ingredients

• 4 ounces rice noodles
• 1 cup mixed vegetables (bell peppers, carrots, and cucumbers)
• 2 tablespoons soy sauce
• 1 tablespoon sesame oil
• 1 teaspoon ginger, grated
• 1 tablespoon sesame seeds

Cooking Instructions

1. Cook rice noodles according to package instructions.
2. Rinse under cold water and drain.
3. In a bowl, mix soy sauce, sesame oil, and ginger.
4. Toss the noodles with vegetables and dressing.
5. Sprinkle with sesame seeds before serving. Enjoy!

10) Spinach Salad with Strawberries

This Spinach Salad with Strawberries is a refreshing choice for lunch. It combines tender spinach leaves and sweet strawberries for a perfect flavor balance. You can add nuts and cheese for extra crunch and creaminess.

To keep it under 400 calories, use a light dressing. A simple balsamic vinaigrette pairs well with the salad’s fresh ingredients. It’s an easy meal-prep option and is great for those busy days.

This salad is quick to make. Plus, it’s not only tasty but also packed with vitamins and nutrients.

Ingredients

• 4 cups fresh spinach
• 1 cup sliced strawberries
• 1/4 cup feta cheese (optional)
• 1/4 cup walnuts or pecans (optional)
• 2 tablespoons balsamic vinaigrette

Cooking Instructions

1. Rinse and dry the spinach.
2. Slice the strawberries.
3. In a bowl, combine spinach and strawberries.
4. Add cheese and nuts, if using.
5. Drizzle with dressing and toss gently.
6. Enjoy!