28 Refreshing Summer Salad Recipes for Hot Days

Summer’s sweet charm is undeniable – the warmth, the sunshine, and the abundance of fresh produce. It’s a time to shed those boots for flip-flops and make the most of the season before it slips away.

As salad enthusiasts, we’re excited to share our collection of 31 refreshing summer salads that not only tantalize your taste buds but also provide a boost of essential antioxidants.

Whether you’re in the mood for a light lunch, a satisfying dinner, or a nutritious breakfast, these recipes have got you covered. So, grab those knives and let’s dive into the world of summer delights!

Watermelon Salad with Cucumber & Feta

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Satisfy your sweet tooth in a healthy way with this refreshing Watermelon Salad. The combination of watermelon, feta cheese, and cucumbers creates a delightful harmony of flavors, with the sweetness of the watermelon balanced by the saltiness of the feta and the coolness of the cucumbers. But that’s not all – watermelons are also packed with nutrients. They’re an excellent source of Vitamins A and C, which play a crucial role in maintaining a healthy immune system. Additionally, they’re made up of a significant amount of water, making them a great way to stay hydrated. This salad is a perfect example of how you can indulge in something sweet while still prioritizing your health. For more 200-calorie meal ideas, check out our additional resources.

Mexican Street Corn Salad

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Indulge in the vibrant flavors of Mexico with this delectable Street Corn Salad. The harmonious blend of seasonings, Cotija cheese, and corn creates a taste sensation that will leave you craving more. A squeeze of lime juice adds a refreshing twist, while the natural sweetness of the corn provides a delightful contrast.

But what makes this dish truly special is its nutritional value. Rich in Vitamin C, a powerful antioxidant, corn also contains other antioxidants that support eye health. So go ahead and indulge in this flavorful treat – your taste buds and body will thank you! Per serving: 168 calories, 12g fat, 4g protein, 14g carbs, 1g fiber, 5g sugar.

Tomato Balsamic Mint Salad

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As the warm summer days unfold, many of us find ourselves drawn to the serenity and sense of accomplishment that comes with tending to our gardens. Not only does gardening provide physical benefits, but it also has a profound impact on our mental well-being. And let’s not forget about the bounty that summer brings! Tomatoes are often one of the most abundant harvests, leaving us wondering what to do with an abundance of this nutritious and delicious fruit.

That’s where this refreshing Tomato Balsamic Mint Salad comes in – a simple yet flavorful recipe that combines the sweetness of tomatoes with the tanginess of balsamic vinaigrette. With just 5 essential ingredients (7 if you count salt and pepper), you can create a dish that not only tantalizes your taste buds but also provides numerous health benefits.

Tomatoes, in particular, are a nutritional powerhouse, packed with potassium, which is crucial for maintaining healthy blood pressure. They’re also rich in Vitamin K, helping to regulate blood clotting, and contain lycopene, an antioxidant that may even offer protection against sunburns.

Per serving:
Calories: 64
Fats: 5g
Protein: 1g
Carbs: 5g
Fiber: 1g
Sugar: 1g

Mediterranean Bean Salad

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Summer salads are a refreshing delight, but they can often leave you feeling unsatisfied. One reason for this is that many of them lack sufficient protein, leaving you reaching for the main course to pair with your salad. That’s why I’m excited to share this Mediterranean Bean Salad recipe, which not only packs a flavorful punch but also boasts an impressive 13 grams of protein per serving. This hearty salad is built around three types of legumes – cannellini beans, kidney beans, and chickpeas – which provide a satisfying filling effect. The combination of these legumes with salty kalamata olives, creamy feta cheese, sweet bell peppers, juicy cherry tomatoes, and refreshing cucumber creates a true Mediterranean masterpiece. And let’s not forget the added benefits: legumes are also rich in fiber, promoting healthy digestion, and contain antioxidants that may help combat aging. With its impressive nutritional profile and delicious flavor, this salad is sure to become a staple in your summer repertoire. Per serving, you can expect 308 calories, with 15g of fat, 13g of protein, 35g of carbohydrates, 11g of fiber, and just 5g of sugar.

Spinach Tomato Salad with Feta Cheese

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Indulge in the bold flavors and vibrant colors of my Spinach Tomato Salad with Feta Cheese, a Mediterranean-inspired delight that harmoniously balances sweet and bitter notes. The crimson hue of grape tomatoes and red onions is perfectly contrasted by the fresh spinach, while crumbled feta cheese adds a tangy creaminess. A refreshing cucumber slice cuts through the richness, punctuated by the satisfying crunch of pumpkin seeds. These nutritious gems not only provide protein but also magnesium, an essential mineral for bone health and heart well-being. You can incorporate pumpkin seeds into your salads, smoothies, or fruit bowls – stock up on some here! When it comes to nutrition, one serving yields a satisfying 315 calories, comprising 27g of fat, 5.8g of protein, 13g of carbohydrates, 2.7g of fiber, and 7.9g of sugar.

Roasted Potato Salad

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As an enthusiast of cold salads, I’m sure many share my passion. However, there are times when a warm salad is exactly what the palate craves. There’s something satisfying about a warm salad that makes it feel more like a meal. Case in point: this Roasted Potato Salad, which combines roasted potatoes with sautéed red onions and green beans, all topped with a tangy mustard vinaigrette. And let’s not forget to add a fried egg for an added layer of satisfaction. Nutritionally, each serving provides approximately 389 calories, with 26g of fat, 5g of protein, 36g of carbohydrates, 5g of fiber, and 7g of sugar.

Creamy Cucumber Dill Salad

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Satisfy your thirst with a snack that’s both refreshing and nutritious – cucumbers! These green gems are comprised of about 96% water, making them an excellent way to stay hydrated. But that’s not all they have going for them. Cucumbers are also rich in Vitamin K, which supports blood clotting, as well as bone-building minerals like magnesium and manganese.

To take advantage of these benefits, try incorporating cucumbers into your meals or snacks. One delicious way to do this is with our Cucumber Dill Salad recipe. This simple yet flavorful salad requires only 5 minutes of prep time and combines the freshness of cucumbers with the tanginess of homemade dressing.

To make it, start by blending together the ingredients for your dressing in a mason jar with a blender ball. Give it a good shake to combine, then move on to slicing your cucumbers and red onions. Finally, mix your veggies with the salad dressing and enjoy. It’s as easy as that.

Per serving, this recipe yields:
Calories: 46
Fats: 0g
Protein: 1g
Carbs: 5g
Fiber: 1g
Sugar: 2g

Watermelon Olive Salad

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It’s time to combine the refreshing sweetness of watermelon with the savory umami of olives, resulting in a unique and harmonious flavor profile. The key to this unexpected pairing lies in the balanced contrasts – the saltiness of the olives is tempered by the natural sweetness of the watermelon, while the crumbly texture of feta cheese adds creaminess and fresh mint leaves inject a burst of freshness. This Watermelon Olive Salad may seem unconventional at first, but trust us, it’s a game-changer. Per serving, you can expect: Calories – 352, Fats – 26g, Protein – 8g, Carbs – 27g, Fiber – 7g, Sugar – 15g.

Watermelon Blueberry Salad

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Indulge in the sweet and tangy combination of this Watermelon Blueberry Salad, perfect for those who crave a sweeter greens experience. The natural sweetness from the watermelon and blueberries is beautifully balanced by the salty feta cheese, while fresh mint adds an invigorating twist. What’s more, this colorful salad boasts a patriotic trifecta of red, white, and blue hues, making it an ideal choice for Fourth of July celebrations.
To add a playful touch, shape watermelon into bite-sized spheres using a melon baller – the sharp edges will effortlessly scoop out the fruit, while remaining safe to handle. For this purpose, I recommend using a reliable melon baller with secure edges.
Per Serving:
Calories: 181
Fats: 4g
Protein: 4g
Carbs: 34g
Fiber: 2g
Sugar: 26g

Mexican Bean Salad

Ditch the soggy lettuce and experience a flavorful fiesta in your mouth with my Mexican Bean Salad, packed with a vibrant mix of black beans, sweet corn, tomatoes, and jalapeno peppers. Unlike traditional salads, this one doesn’t rely on leafy greens, allowing you to dress it beforehand without worrying about limp textures.

This salad is not only delicious but also incredibly convenient – it lasts up to four days in the fridge, making it perfect for meal prep. Simply store it in high-quality glass containers or BPA-free plastic ones to keep your Salad fresh and ready to enjoy.

And if you’re curious about the nutritional benefits, here’s a breakdown of what each serving has to offer: 287 calories, 10g fats, 12g protein, 39g carbohydrates, and a whopping 13g fiber. With only 4.7g sugar, this Salad is a nutritious and tasty choice.

Recipe: [insert recipe here]

Grilled Peach & Tomato Salad

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Need a compelling reason to fire up your barbecue? Look no further than this delightful Grilled Peach & Tomato Salad. The sweetness of the grilled peaches is elevated to new heights, while their natural pairing with bitter salad greens adds depth and complexity. To achieve this flavor combination, start by tossing peach slices in olive oil and salt before placing them on the grill for approximately 3 minutes per side. For optimal results, choose peaches that are slightly underripe, as ripe peaches contain higher sugar levels that can lead to burning on the grill. If you don’t have a traditional grill, fear not – a grill pan is a suitable alternative, and this versatile option allows for use on various cooking surfaces. With its impressive nutritional profile, including 179 calories per serving, 9g of fat, 4g of protein, 24g of carbohydrates, 4g of fiber, and 19g of sugar, you’ll be enjoying the fruits of your labor while also prioritizing your health.

Mediterranean Summer Salad

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Looking for a light and refreshing lunch option? This Mediterranean Summer Salad is the perfect solution. The combination of juicy tomatoes, sweet pomegranate molasses, tangy feta cheese, and fresh Greek herbs creates a flavorful medley that’s sure to satisfy your taste buds.

But what exactly are pomegranate molasses? They’re a staple ingredient in Middle Eastern cuisine, adding a rich, fruity flavor to dishes. You can find them at specialty stores or online, making it easy to incorporate into your cooking.

Per Serving:
Calories: 221
Fats: 9g
Protein: 7g
Carbs: 31g
Fiber: 3g
Sugar: 22g

To make this delicious salad, simply combine the ingredients and enjoy!

Mango Chicken Salad

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Looking to shake up your usual Chicken Salad routine? Look no further than this innovative Mango Chicken Salad recipe, where the sweetness of mango perfectly balances out the heat from cayenne and red pepper flakes, all tied together with a squeeze of lemon juice for added brightness. And don’t worry if you’re not a fan of extreme heat – simply adjust the amount of cayenne and red pepper to your liking and still enjoy a deliciously unique taste experience.

Per serving, this recipe boasts a respectable nutritional profile:

* Calories: 161
* Fat: 14.3g
* Protein: 3.8g
* Carbohydrates: 4.8g
* Fiber: 0.9g
* Sugar: 3.1g

Peach Caprese Salad

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Savoring the flavors of Italy, this delightful Peach Caprese Salad is a treat for your taste buds. The sweetness of the peaches and tomatoes is beautifully balanced by the creaminess of the mozzarella cheese, while the light balsamic vinaigrette adds a tangy twist. But it’s not just a feast for the senses – this salad is also a nutritious delight, rich in calcium to support strong bones, as well as Vitamins A and C for added health benefits. So go ahead, indulge in this Italian-inspired treat and experience the joy of eating well. Per serving, you can expect approximately 258 calories, 18g of fat, 12g of protein, 12g of carbohydrates, 2g of fiber, and 10g of sugar.

Fresh Melon & Snap Pea Salad

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When the scorching summer heat becomes unbearable, the last thing you want to do is stand in front of a hot stove. That’s where this refreshing salad comes in – a lifesaver on a sweltering evening. With only 15 minutes of prep time required, dinner can be served in no time.

What makes it truly special is the harmonious blend of flavors and textures. The sweetness of the cantaloupe and sugar snap peas beautifully complements the savory taste of the goat cheese, while the almonds add a satisfying crunch.

But what’s even more impressive is the nutritional value of these ingredients. Almonds are an excellent source of bone-building minerals like manganese and magnesium, as well as Vitamin E. And if you’d like to stock up on some, you can find them here.

Per serving:
Calories: 285
Fats: 19g
Protein: 8g
Carbs: 23g
Fiber: 4g
Sugar: 20g


Summer Strawberry Chicken Salad

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As the mercury rises this summer, a refreshing and protein-packed post-workout meal is just what you need. Enter the Strawberry Chicken Salad, a personal trainer-approved delight that not only tastes amazing but also boasts an impressive 39 grams of protein per serving.The sweetness of fresh strawberries and strawberry marinade beautifully balances the earthy flavor of leafy greens, while crumbly goat cheese and creamy avocado add a rich texture to each bite. But it’s not just about the taste – strawberries bring a wealth of nutritional benefits to the table, including a boost of Vitamin C and anthocyanin antioxidants that can help support heart health.If you’re looking for more ways to refuel after your workout, check out our collection of 500-calorie recipes. And if you want to get started with this Strawberry Chicken Salad recipe, here’s what you’ll need: [insert recipe details].

Summer Fruit Salad

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If you’re trying to shed those extra pounds, incorporating fruit into your snack routine can be a smart move. Fruits are renowned for their high water and fiber content, making them incredibly filling options. Plus, many fruits are remarkably low in calories, which is music to the ears of anyone watching their weight.

This Summer Fruit Salad recipe takes this concept to new heights, boasting an impressive four types of fruit: mandarin oranges, strawberries, blueberries, and pineapple. With such a diverse array of flavors, you won’t have to worry about getting bored with your snacks anytime soon.

What’s more, this salad is remarkably low in calories – clocking in at just 54 per serving – making it an guilt-free indulgence. Feel free to enjoy multiple servings without worrying about compromising your diet.

Per Serving:
Calories: 54
Fats: 0.3g
Protein: 0.9g
Carbs: 13.7g
Fiber: 2.3g
Sugar: 9.4g

Citrus Summer Salad

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Indulge in the numerous benefits of leafy greens by incorporating them into your diet. These nutrient-rich superfoods support optimal brain function, are a natural mood regulator due to their high folate content, and combat inflammation. Despite their impressive health profile, leafy greens can be a turn-off due to their bland taste and bitter undertones. However, this Citrus Summer Salad offers a flavorful solution by pairing the earthiness of mixed greens with the sweetness of grapes, oranges, blackberries, and strawberries. The added crunch from sliced almonds provides textural variety, while the citrus vinaigrette brings a tangy and sweet dimension to the dish. For a more substantial meal, feel free to add some cooked chicken to your salad. Per serving, this recipe yields: 424 calories, 34g of fat, 5g of protein, 29g of carbohydrates, 4g of fiber, and 21g of sugar.

Fast Carrot & Beetroot Salad

Indulge in the sweet and tangy flavors of my Fast Carrot & Beetroot Salad, which is sure to satisfy your sweet tooth. The natural sweetness of carrots and beets is perfectly balanced by the boldness of balsamic vinaigrette. Beyond their irresistible taste, these vegetables also boast impressive nutritional profiles. Carrots are a rich source of Vitamin A, essential for maintaining healthy vision, while they also contain Vitamin K1, which supports bone health. Beets, on the other hand, are a powerhouse of nutrition, rich in Vitamin C, which promotes radiant skin and potassium, crucial for heart health. With this salad, you can enjoy not only the delightful combination of flavors but also reap the benefits of its nutrient-dense ingredients. Per serving, you’ll find: Calories – 238, Fats – 14g, Protein – 2.5g, Carbs – 28g, Fiber – 4.1g, Sugar – 22g.

Feta Corn Salad

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Elevate your corn salad with a Mediterranean twist by making this Feta Corn Salad. This dish is packed with an array of mouthwatering flavors from tomatoes, cucumbers, crumbled feta cheese, and fresh mint leaves. The natural sweetness of the corn perfectly balances the savory notes, while its short 15-minute preparation time makes it ideal for a quick and satisfying meal. Per serving, you can expect: Calories: 181, Fats: 12g, Protein: 4g, Carbs: 15g, Fiber: 3g, Sugar: 5g.

Tomato Peach Caprese Salad

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Looking for a refreshing twist on the classic Caprese Salad? This Tomato Peach Caprese Salad is a sweet and satisfying option. The addition of peaches creates a delightful balance of tangy, savory, and sweet flavors. As an added bonus, this salad packs a protein-rich punch that will keep you feeling full and satisfied. With a serving size that’s just as impressive as its flavor profile – 193 calories per serving, to be exact, with 15g of fat, 10g of protein, 4g of carbs, 0g of fiber, and 4g of sugar – this salad is the perfect addition to your Mediterranean-inspired meals.

Avocado Salad with Tomatoes, Mozzarella & Basil Pesto

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Indulge in the vibrant colors of this Italian-inspired salad, which is almost too beautiful to eat. Almost. The delightful balance of sweet, savory, and tangy flavors will have you coming back for more. Creamy feta cheese and avocado provide a satisfying contrast to the acidity of the dressing. To create this culinary masterpiece, simply combine basil pesto, lemon juice, salt, and pepper in your dressing. A treat for the eyes and the taste buds, this salad is sure to please.Per serving:Calories: 264Fats: 21gProtein: 9gCarbs: 11gFiber: 5gSugar: 2gRecipe:

Cranberry Blueberry Salad with Blueberry Balsamic Dressing

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Berries – a love story that’s good for you! Berries are packed with antioxidants, vitamins and minerals that fight free radicals, boost your immune system and even keep your skin looking younger. And the best part? They love us back too! This salad is a berry lover’s dream come true, featuring blueberries and cranberries as the base of both the salad and the dressing. The dressing is incredibly easy to make – simply blend all the ingredients except for the oil in a food processor or blender until smooth, then add some olive oil at the end. Per serving, this salad boasts 185 calories, 6g of fat, 4g of protein, 35g of carbs, 4g of fiber and 23g of sugar.

Zesty Lime Shrimp & Avocado Salad

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I’m a big advocate for incorporating shrimp into my diet, not just because it’s delicious, but also due to its impressive nutritional profile. As a lean protein source, shrimp is an excellent option for those looking to maintain a healthy weight or support muscle growth. Additionally, it’s a rich source of iron, which is essential for maintaining energy levels throughout the day. Moreover, shrimp contains astaxanthin antioxidants that may help mitigate the signs of aging, such as wrinkles. This Zesty Lime Shrimp & Avocado Salad not only looks stunning, but it also tastes incredible – and the best part? It’s a no-cook recipe perfect for hot summer days when you want to enjoy a refreshing and light meal. Per serving, this salad boasts an impressive nutritional profile: 197 calories, 8g of fat, 25g of protein, 7g of carbohydrates, 3g of fiber, and zero sugar.

Balsamic Bleu Cheese Grilled Strawberry Salad

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Hosting dinner parties is one of my favorite ways to catch up with friends and create lasting memories. Of course, no gathering would be complete without a delicious meal to share. That’s why I’m excited to introduce you to this incredible Balsamic Bleu Cheese Grilled Strawberry Salad recipe. This show-stopping dish combines the tender juiciness of grilled steak strips with the creamiest bleu cheese, the crunch of walnuts, and the sweetness of fresh strawberries – it’s a true crowd-pleaser. And the best part? It only takes 30 minutes to prepare, leaving you more time to focus on what really matters: enjoying quality time with your loved ones.

Not only will this recipe delight your guests’ taste buds, but it’s also surprisingly easy to make and packed with nutrients. In fact, each serving contains a whopping 290 calories, along with 18.4g of fats, 22.1g of protein, 9.9g of carbohydrates, 2.1g of fiber, and 6.2g of sugar.

If you’re looking for more tasty and macro-friendly recipes like this one, be sure to check out our collection here.

Summer Strawberry Salad

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Looking for a show-stopping dinner party option that’s as refreshing as it is delicious? Look no further than this Summer Strawberry Salad. A symphony of flavors and textures, it combines the sweetness of strawberries and blueberries with the crunch of pecans, the tanginess of mandarin oranges, and the creaminess of goat cheese. The pièce de résistance is a sparkling orange vinaigrette that ties everything together. With its perfect balance of sweet, savory, crunchy, and creamy elements, your guests will be impressed without even realizing how easy it was to prepare – just 10 minutes of your time! To elevate this dish into a full-fledged meal, simply serve it with some grilled chicken. And the best part? This salad is a nutritional powerhouse, with per serving stats that include: Calories: 178; Fats: 13g; Protein: 4g; Carbs: 14g; Fiber: 2g; Sugar: 10g.

Avocado Strawberry Mango Salsa

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Elevate your Taco Tuesdays with a burst of flavors and colors courtesy of the Avocado Strawberry Mango Salsa. This vibrant condiment combines the natural sweetness of strawberries and mangoes, the heat of jalapenos, the creaminess of avocado, and the tanginess of lime juice. Its versatility is unmatched – enjoy it as a topping for tacos, or use it to add zest to fish or chicken dishes. You can even serve it with whole-grain tortilla chips for a satisfying snack. With a nutritional profile that includes 104 calories, 4.8g of fats, 1.2g of protein, 17.1g of carbohydrates, and 4g of fiber per serving, this salsa is not only delicious but also a relatively guilt-free indulgence.

Corn & Grilled Zucchini Salad

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Indulge in the delightful fusion of Greek flavors with this Corn & Grilled Zucchini Salad, a symphony of textures and tastes. The perfectly charred zucchini, peppery arugula, and creamy feta cheese meld together seamlessly, while the grilled corn adds an unexpected depth of flavor. What’s more, this salad can be prepared in just 25 minutes, making it an ideal solution for hectic weekday evenings. With a nutritional profile that boasts 134 calories per serving, 7g of fat, 5g of protein, 14g of carbohydrates, 2g of fiber, and 5g of sugar, you’ll feel good about what you’re putting in your body. This recipe is a testament to the power of simplicity and flavor, allowing you to create a delicious meal with minimal fuss.

Apple Walnut Spinach Salad with Balsamic Vinaigrette

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Feeling unwell? A nutrient-rich salad can be just the prescription you need. Packed with vitamins A and C, this recipe is a flavorful way to boost your immune system. The sweetness of the apples provides a perfect balance to the earthy bitterness of the spinach, while the goat cheese and blue cheese add a creamy texture that’s complemented by the satisfying crunch of the walnuts. Not only do walnuts provide a delightful texture, but they’re also a nutritious addition. As a plant-based source of heart-healthy omega-3s, they may even support sperm health and male fertility. You can stock up on some here if you’d like to reap these benefits. Per serving, this recipe offers: 263 calories, 13g of fats, 7g of protein, 32g of carbohydrates, 4g of fiber, and 24g of sugar.

Asian Cabbage Salad

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Satisfy your Asian food cravings with this delightful Cabbage Salad. The combination of sweet oranges, crunchy vegetables, and toasted almonds is elevated by a flavorful dressing that’s packed with umami from sesame oil and tanginess from rice wine vinegar. A touch of honey adds sweetness, while jalapenos provide a nice kick.

If you’re looking to turn this salad into a satisfying meal, serve it alongside some rice or cauliflower rice. With its impressive nutritional profile – 143 calories, 8g of fat, 2g of protein, 15g of carbohydrates, 3g of fiber, and 10g of sugar per serving – this recipe is perfect for anyone seeking a healthy and tasty option.

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