Salads and Sides - Delicious and Healthy Recipes

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Salads and Sides - Delicious and Healthy Recipes

Enjoy these delicious recipes as meals or as side dishes. Higher protein options are suggested where appropriate.

★ "Free Foods" that contain very low fat and can be enjoyed anytime during the day.

Lisa’s Favorite Kale Salad

Great for meal prep, as this salad keeps well in the fridge for 2-3 days.

Recipe makes 4 servings.

Macros Per Serving: Protein: 15g | Fat: 20g | Carbs: 35g | Fiber: 10g | Calories: 350

For an extra 16g protein, add 2 cups cooked quinoa to this salad.

  • 3 bunches curly kale, stems removed & torn into bite sized pieces
  • 3 large carrots, peeled and ribboned with a veggie peeler
  • ⅓ head purple cabbage or more, shredded
  • Handful fresh chives, diced
  • Juice of 2 lemons
  • 4 TB tahini
  • ½ cup nutritional yeast
  • 3 TB EVOO
  • 2 TB honey
  • 1 tsp garlic powder
  • 1 tsp onion powder
  • Himalayan pink salt, generous

Combine all ingredients in a very large mixing bowl and mix well with a gloved-hand. Enjoy!

Tomato & Avocado Salad

Recipe makes 2 servings.

Macros Per Serving: Protein: 9g | Fat: 16g | Carbs: 41g | Fiber: 14g | Calories: 303

For an extra 14g protein, add 1 cup chickpeas to this salad.

  • 4 large vine or Heirloom tomatoes, cut into small wedges
  • 1 ripe avocado, diced
  • 2 raw cobs of corn
  • Handful scallions, sliced
  • Juice of 1 lime
  • Sea salt, to taste
  • Cracked black pepper, to taste
  • Dash garlic powder
  • 1 TB extra virgin olive oil or less

Add tomatoes, avocado, and scallions to a large bowl. Cut kernels off the cobs of corn and add to salad. Add all dressing ingredients right into the bowl and mix well.

Serve as a side dish to chicken or fish, on top of a salad, in lettuce wraps, or as a baked potato topper.

Dijon Potato Salad ★

Recipe makes 2 servings.

Macros Per Serving: Protein: 23g | Fat: 5g | Carbs: 90g | Fiber: 10g | Calories: 425

For an extra 12g protein, add 2 chopped hard-boiled eggs to this recipe.

  • 7 small potatoes
  • 1 carrot, peeled & grated
  • 1 stalk celery, thinly-sliced
  • 2 scallions, thinly-sliced

Dijon Dressing:

  • 1 heaping TB Dijon mustard
  • 1 heaping TB tahini
  • Juice of 1 lemon
  • 1 TB apple cider vinegar
  • 1 medjool date OR 1 TB honey
  • 1/4 cup water
  • Himalayan salt, to taste
  • Dash onion powder

Steam potatoes (you can peel or leave skin on) for 25 minutes. Set aside to cool.

Place all dressing ingredients in a blender and blend until smooth.

Add carrots, celery, and scallions to cooled potatoes. Add dressing to the potato mixture and gently stir until well-combined.

Mediterranean Tuna Salad

Recipe makes 4 servings.

Macros Per Serving: Protein: 54g | Fat: 25g | Carbs: 6.5g | Fiber: 1g | Calories: 437

  • 4 cans wild-caught tuna
  • 1 handful pine nuts
  • ¼ cup kalamata olives, halved (optional)
  • 2 scallions, diced
  • 2 TB EVOO
  • 3-4 TB balsamic vinegar
  • 3-4 TB Primal Kitchen mayonnaise
  • ¼ tsp garlic powder
  • Sea salt & black pepper, to taste

Combine all ingredients in a bowl and mix well. Serve atop a green salad and enjoy.

Italian Bean Salad

Recipe makes 4 servings.

Macros Per Serving: Protein: 25g | Fat: 17g | Carbs: 78g | Fiber: 15g | Calories: 495

  • 15 oz can red kidney beans, drained & rinsed
  • 15 oz can cannellini beans, drained & rinsed
  • 15 oz can chickpeas, drained & rinsed
  • 1/2 cup chopped red onion
  • 1 red bell pepper, diced
  • 3-4 stalks celery, diced
  • 2 TB fresh parsley, chopped

Dressing Ingredients:

  • 2 TB dijon mustard
  • 1/2 TB honey
  • 1/4 cup fresh lemon juice
  • 1/4 cup EVOO
  • Splash apple cider vinegar
  • 1/2 tsp oregano flakes
  • ½ tsp garlic powder
  • ½ tsp onion powder
  • Himalayan salt & black pepper to taste

Mix all dressing ingredients together in a bowl and combine well with a whisk. Add salad ingredients and mix well.

Mexican Salad Bowl

Recipe makes 1 large serving.

Macros Per Serving: Protein: 31g | Fat: 32g | Carbs: 131g | Fiber: g | Calories: 848

For an extra 42g protein, add 6 oz organic chicken to this salad.

  • 2 hearts romaine lettuce, shredded
  • Handful scallions, thinly sliced
  • 2 large handfuls grape tomatoes, cut in half
  • ½ orange bell pepper, diced
  • ½ red bell pepper, diced
  • Kernels from 1-2 fresh cobs of corn (or swap organic canned corn)
  • 1 small avocado, diced
  • ½ cup black beans, rinsed & drained
  • ½ cup brown rice
  • 3 TB Creamy Lime Dressing

Prepare rice according to package instructions.

Place all salad ingredients in a large bowl, leaving room on one side for the cooked rice to be added. Drizzle Creamy Lime Dressing over top of it all, and enjoy.

Apple & Almond Butter Kale Salad

Recipe makes 2 servings.

Macros Per Serving: Protein: 17g | Fat: 33g | Carbs: 81g | Fiber: 11g | Calories: 635

  • 2 heads crisp curly kale, stems removed & torn into small pieces
  • 1/4 cup dried cranberries (choose the ones sweetened with apple juice)
  • 1/4 cup raw pumpkin seeds
  • 2 handfuls red cabbage, shredded
  • 1 large carrot, peeled into ribbons
  • 1 small leek, trimmed & thinly sliced
  • 1 green apple, diced
  • Juice of 1 lemon
  • Sprinkle pumpkin spice seasoning
  • 3 TB raw, creamy almond butter
  • 2 TB pure maple syrup
  • 2 TB EVOO
  • ½ tsp onion powder
  • Himalayan salt, to taste

Place kale in a large bowl. Add everything else on top and mix VERY well, until all leaves and vegetables are well-coated.

The Most Delicious Baked Potato

This isn't a recipe, per say, but a new way to enjoy a baked potato without butter or sour cream.

Recipe makes 1 serving.

Macros Per Serving: Protein: 9g | Fat: 15g | Carbs: 69g | Fiber: 12g | Calories: 422

  • Large baked Russet potato
  • 1/2 ripe & soft avocado
  • Juice of 1/3 lemon
  • Himalayan salt
  • Dash onion powder

Wash potato and bake at 400℉ for 50-60 minutes. Once cooked well, slice open the top and mash in all the ingredients listed. Enjoy!

Oven Fries ★

Recipe makes 2 servings.

Macros Per Serving: Protein: 12g | Fat: 1g | Carbs: 100g | Fiber: 13g | Calories: 435

For an extra 15g protein, dip fries in ¼ portion Edamame Hummus recipe.

  • 4-5 large potatoes
  • Himalayan pink salt (optional)

Steam potatoes until soft, about 10-15 minutes. Allow to cool, then cut into wedges.

Place in an air-fryer for 15 minutes OR bake in the oven at 200° for 20-30 minutes, until crispy. Sprinkle salt on them while still warm, and enjoy.

Bio image of article author Lisa Testa, M.S.

With over two decades of expertise in the field of Health & Wellness, Lisa Testa, M.S. is an experienced nutritionist who has dedicated her career to empowering hundreds of clients on their journeys to weight loss and natural healing through the transformative power of raw food nutrition.

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