Embrace summer with our top 5 Mediterranean Salad Recipes for Weight Loss. Summer is here in full swing and no matter whether you’re trying to stay trim and keep that beach body in check or if you’re just looking to stay well and eat healthy, we’ve got 5 amazing salad recipes that are our top pick.
All of these salad recipes are low in calories per serving, are healthy, and are nutritious. Here are our top picks of the best 5 Mediterranean Salad Recipes for Weight Loss.
Butter Bean Salad with Capers and Feta Cheese
- Calories: 176 kcal per serving
- Serves: Side for 4
- Difficulty. Easy
- Ready in: 10 minutes
🥗 Butter Bean Salad Recipe VIDEO
Topping our list is this wonder salad with just 176 calories per serving. Butter bean salad with capers and feta cheese is a healthy Mediterranean salad recipe that’s loaded with fresh nutritious Mediterranean-inspired ingredients. Best of all, this little bundle of ingredients are super filling and slowly releases nutrients and energy to your body, allowing you to feel full longer and with more energy.
This vegetarian recipe uses just a few fresh and easy-to-find ingredients: canned butter beans and a selection of healthy veggies, and low-fat Greek Feta cheese. Looking for a vegan option? Swap out the feta for your favorite plant-based cheese.
It’s perfect for a busy weekday meal or ideal for making after a session at the gym. This no-fuss salad comes together with no cooking involved in around 10 minutes.
Spanish-Style Cucumber Salad with Jerez Sherry Vinegar Dressing
- Calories: 194 kcal per serving
- Serves: Main for 4
- Difficulty. Very Easy
- Ready in: 5 minutes
🥗 Spanish-Style Cucumber Salad Recipe VIDEO
This is one of the healthiest salads on our list with light and fresh ingredients and highly nutritious extra virgin olive oil. The olive oil brings it up to 194 kcal per serving but while it’s a fat, interestingly, studies have shown that olive oil can help with weight loss.
Spanish-style cucumber salad (Ensalada de Pepino) is a refreshing, flavorful, and colorful vegan salad perfect as a side dish or a light meal, especially in warm weather. The use of Jerez sherry vinegar and a splash of extra virgin olive oil creates a subtle yet flavorsome dressing that compliments the crisp cucumber and ripe tomatoes.
With just 5 minutes of prep, no cooking required, and loaded with healthy and nutritious ingredients straight from the Mediterranean diet playbook, this is hands down one of the healthiest salads.
Mediterranean Rainbow Salad with Easy Olive Oil Salad Dressing
- Calories: 327 kcal per serving
- Serves: main for 4
- Difficulty. Easy
- Ready in: 10 minutes
🥗 Mediterranean Rainbow Salad Recipe VIDEO
Who doesn’t love an easy-to-make vegan-friendly recipe that’s bursting with Mediterranean goodness while on their quest for weight loss?!
Embrace the summer vibes with this Mediterranean twist on a classicly colorful Rainbow salad. This recipe is healthy, loaded with nutritious salad veggies, and is a vibrant and colorful display of Mother Nature’s best produce! We’ve added lots of fresh dill for a flavor burst and chickpeas to give you a protein boost and keep you fuller for longer.
This summer salad recipe requires no cooking and is super easy to make, simply chop your favorite veg, add a can of chickpeas, make and drizzle the dressing, and serve.
No-mayo Spanish Potato Salad
- Calories: 243 kcal per serving
- Serves: Main for 4
- Difficulty. Easy
- Ready in: 1 hour
🥗 No-Mayo Spanish Potato Salad Recipe VIDEO
No-mayo Spanish potato salad is an easy-to-make, healthier potato salad recipe and is a sure-fire winner at BBQs and to impress your friends. It’s budget-friendly, vegan, and an amazing Med-style salad recipe that’s a healthier alternative to mayo-heavy potato salads.
It combines deliciously soft potatoes with fresh green beans and some sliced radish for a little crunch and color. Drizzled with a smoky paprika-infused dressing, this is no run-of-the-mill potato salad!
The best thing about this recipe is it uses just a few simple vegan-friendly ingredients so is great for gatherings. This dish is so tasty and filling that I often make it as a main meal for just the two of us or as a side. I’ve included a few optional ingredients that work well if you’re looking to bulk this salad up further.
Mediterranean Chickpea Salad + Lemon vinaigrette 🍋 Ready in 10 Minutes
- Calories: 271 kcal per serving
- Serves: Main for 4
- Difficulty. Easy
- Ready in: 10 minutes
🥗 Mediterranean Chickpea Salad Recipe VIDEO
Mediterranean chickpea salad is a classic recipe brimming with ingredients and bursting with the vibrant colors and flavors of the region. This salad combines delicious earthy chickpeas, sweet ripe cherry tomatoes, crisp cucumbers, garlic, red onion, and aromatic herbs in a perfect combination of taste and texture.
This recipe makes a salad that’ll take your tastebuds to the Med with every bite. With tangy olives, creamy feta cheese, and a zesty lemon vinaigrette dressing it will awaken the palate and leave you feeling satisfied. Best of all, this recipe is super easy. It’s filling, healthy, and can be whipped up with canned chickpeas with no cooking and only 10 minutes of prep, making it one of my go-to healthy Mediterranean salad recipes when I’m busy.
Want to discover more Healthy Spanish Salad Recipes?
Check out our Salad recipes on our website, or watch step-by-step salad recipe videos on the