Low-Fat Salad Recipes

If salads aren’t always low in fat and carbohydrates, then how do you make one that is?

Here are a few recipes to make sure your salad is as healthy as it looks:


Rumor has it that guests at the Mayo Clinic Healthy Living Program can’t get enough of the house ranch dressing, made from fat-free plain Greek yogurt. This recipe is created by the executive wellness chef and registered dietitians at the Mayo Clinic Healthy Living Program. (Lakeland Regional Health is a new member of the Mayo Clinic Care Network!)

NOTE: You can whisk ingredients together in a large bowl, if you don’t have a food processor.

  • 2 cups plain fat-free Greek yogurt
  • 1/2 cup low-fat mayonnaise
  • 2 tablespoons lemon juice
  • 1 tablespoon dried dill weed
  • 1/2 tablespoon onion powder
  • 1/2 tablespoon garlic powder
  • 1/2 teaspoon kosher salt
  • 1/4 teaspoon black pepper

In a food processor, combine all ingredients and process until ingredients are evenly dispersed. Pause the food processor and scrape sides as needed. Serve immediately or store in a plastic container in the refrigerator for up to 2 weeks.

NUTRITIONAL INFORMATION PER 2 TABLESPOON SERVING: 17 calories, 2 grams carbohydrates, 0 grams fat, 2 grams protein, 74 milligrams sodium, 1 gram sugar.


The following recipe is courtesy of Brandon Jahnke, Senior Sous Chef and Food Production Manager for Lakeland Regional Health.


  • 1/3 cup low-fat plain yogurt or nonfat Greek-style yogurt
  • 1 anchovy fillets, mashed
  • 1 garlic clove, minced
  • 2 tablespoons fresh lemon juice
  • 2 teaspoons Worcestershire sauce
  • 2 tablespoons extra-virgin olive oil
  • 1/4 cup freshly grated Parmigiano-Reggiano cheese

Toss the dressing with torn pieces of romaine lettuce and enjoy.


This recipe is courtesy of the Florida Strawberry Growers Association.


  • 1/2 cup Florida winter strawberries, rinsed, hulled and sliced
  • 2 tablespoons Champagne vinegar or balsamic vinegar
  • 1 tablespoon canola oil
  • 1 tablespoon brown sugar
  • 1 pinch kosher salt


  • 4 cups Florida arugula leaves or leaf lettuce
  • 1 cup Florida winter strawberries, rinsed, hulled and sliced
  • 1/2 log goat cheese, four ounces, sliced or crumbled
  • 1/2 cup dried Florida mango, sliced thin
  • 1/2 cup Florida pecans, toasted

Combine strawberries, vinegar and oil in a blender and puree until smooth. Taste and adjust seasoning with sugar and salt.

On four chilled salad plates, evenly distribute remaining vinaigrette. Reserve 1/3 of the vinaigrette to pass for additional use on salad, if desired. Place 1 cup of the greens on each plate. Garnish with sliced strawberries, goat cheese, dried mangoes and pecans.

Makes 4 servings.

223 calories, 30 grams carbohydrates, 11 grams fat, 4 grams protein, 89 milligrams sodium, 24 grams sugar.
NUTRITIONAL INFORMATION FOR DRESSING: 52 calories, 6 grams carbohydrates, 4 grams fat, 0 grams protein, 141 milligrams sodium, 5 grams sugars.