15 Light Spring Salads Under 300 Calories

Spring is the season of renewal, and what better way to embrace fresh, light meals than with salads that are packed with seasonal flavors?

These 15 light spring salads are not only low in calories but also bursting with vibrant ingredients like leafy greens, fresh herbs, and crisp vegetables.

Whether you’re looking for a light lunch, a side dish, or a simple dinner, these salads are perfect for keeping you feeling refreshed and energized.

They’re full of nutrition, flavor, and color, all while staying under 300 calories per serving.

So, grab your favorite greens and let’s dive into these healthy, satisfying salads that will make you feel good and taste amazing!

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1. Strawberry Spinach Salad

This refreshing strawberry spinach salad is the perfect combination of sweet and savory. Topped with a tangy balsamic vinaigrette, it’s a light, nutritious meal.

Ingredients:

• 2 cups spinach (fresh)
• 1/2 cup strawberries (sliced)
• 1/4 cup red onion (thinly sliced)
• 1 tbsp balsamic vinaigrette
• Salt and pepper to taste

Instructions:

1. In a large bowl, combine spinach, strawberries, and red onion.
2. Drizzle with balsamic vinaigrette and toss gently.
3. Season with salt and pepper, then serve immediately.

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2. Cucumber and Tomato Salad

This light cucumber and tomato salad is bursting with freshness and flavor. It’s dressed with a simple lemon vinaigrette to enhance the natural sweetness of the veggies.

Ingredients:

• 1 cucumber (sliced)
• 1 cup cherry tomatoes (halved)
• 1 tbsp olive oil
• 1 tbsp lemon juice
• Salt and pepper to taste

Instructions:

1. Toss sliced cucumber and tomatoes in a bowl.
2. Drizzle with olive oil and lemon juice, then season with salt and pepper.
3. Serve chilled or at room temperature for a refreshing side dish.

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3. Arugula and Parmesan Salad

This simple arugula and Parmesan salad is full of peppery greens and savory cheese, dressed lightly with olive oil and lemon juice for a burst of flavor.

Ingredients:

• 2 cups arugula
• 1/4 cup shaved Parmesan cheese
• 1 tbsp olive oil
• 1 tbsp lemon juice
• Salt and pepper to taste

Instructions:

1. Place arugula in a bowl and top with shaved Parmesan cheese.
2. Drizzle with olive oil and lemon juice.
3. Toss gently, season with salt and pepper, and serve immediately.

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4. Mixed Greens and Goat Cheese Salad

This mixed greens salad with creamy goat cheese is a light, flavorful option that combines tangy cheese with a variety of fresh greens, topped with a simple vinaigrette.

Ingredients:

• 2 cups mixed greens (e.g., arugula, spinach, and lettuce)
• 1/4 cup goat cheese (crumbled)
• 1 tbsp olive oil
• 1 tbsp balsamic vinegar
• Salt and pepper to taste

Instructions:

1. Toss mixed greens in a bowl.
2. Sprinkle with crumbled goat cheese.
3. Drizzle with olive oil and balsamic vinegar, and season with salt and pepper. Serve immediately.

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5. Avocado and Cucumber Salad

This creamy avocado and cucumber salad is both hydrating and nutrient-packed, with a refreshing combination of flavors perfect for a springtime meal.

Ingredients:

• 1 avocado (diced)
• 1 cucumber (sliced)
• 1/4 red onion (thinly sliced)
• 1 tbsp olive oil
• 1 tbsp lime juice
• Salt and pepper to taste

Instructions:

1. Combine diced avocado, cucumber, and red onion in a bowl.
2. Drizzle with olive oil and lime juice, then toss gently.
3. Season with salt and pepper and serve immediately.

6. Roasted Beet and Arugula Salad

This roasted beet and arugula salad is an earthy and refreshing dish that combines the sweetness of roasted beets with the peppery taste of arugula, topped with a simple vinaigrette.

Ingredients:

• 1 cup roasted beets (sliced)
• 2 cups arugula
• 1 tbsp olive oil
• 1 tbsp balsamic vinegar
• Salt and pepper to taste

Instructions:

1. Toss roasted beets and arugula in a bowl.
2. Drizzle with olive oil and balsamic vinegar.
3. Season with salt and pepper and serve immediately.

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7. Greek Salad with Feta

This classic Greek salad is made with crisp cucumbers, juicy tomatoes, and tangy feta cheese, dressed with olive oil and oregano for a light, refreshing meal.

Ingredients:

• 1 cucumber (diced)
• 1 cup cherry tomatoes (halved)
• 1/4 cup red onion (thinly sliced)
• 1/4 cup feta cheese (crumbled)
• 1 tbsp olive oil
• 1 tsp dried oregano
• Salt and pepper to taste

Instructions:

1. Combine cucumber, tomatoes, red onion, and feta in a bowl.
2. Drizzle with olive oil and sprinkle with oregano, salt, and pepper.
3. Toss gently and serve chilled.

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8. Apple and Walnut Salad

This apple and walnut salad is a crisp, crunchy delight with the natural sweetness of apples, the richness of walnuts, and a tangy vinaigrette dressing.

Ingredients:

• 1 apple (sliced)
• 1/4 cup walnuts (chopped)
• 2 cups mixed greens
• 1 tbsp olive oil
• 1 tbsp apple cider vinegar
• Salt and pepper to taste

Instructions:

1. In a bowl, combine sliced apple, walnuts, and mixed greens.
2. Drizzle with olive oil and apple cider vinegar.
3. Season with salt and pepper, toss gently, and serve immediately.

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9. Carrot and Raisin Salad

This simple carrot and raisin salad is both crunchy and sweet, with a light dressing of Greek yogurt and honey, making it a healthy and satisfying dish.

Ingredients:

• 2 large carrots (grated)
• 1/4 cup raisins
• 2 tbsp Greek yogurt
• 1 tsp honey
• Salt and pepper to taste

Instructions:

1. Grate the carrots and place in a bowl.
2. Stir in raisins, Greek yogurt, and honey.
3. Season with salt and pepper, mix well, and serve immediately.

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10. Spinach and Orange Salad

This spinach and orange salad combines fresh spinach with the sweetness of oranges and a light honey-mustard dressing for a refreshing and flavorful dish.

Ingredients:

• 2 cups spinach
• 1 orange (peeled and segmented)
• 1 tbsp olive oil
• 1 tsp Dijon mustard
• 1 tsp honey
• Salt and pepper to taste

Instructions:

1. Combine spinach and orange segments in a bowl.
2. In a separate bowl, whisk together olive oil, Dijon mustard, honey, salt, and pepper.
3. Drizzle the dressing over the salad and toss gently before serving.

11. Cabbage and Carrot Slaw

This crunchy cabbage and carrot slaw is a perfect spring side dish, with a light, tangy dressing that enhances the fresh, vibrant flavors of the veggies.

Ingredients:

• 2 cups cabbage (shredded)
• 1 carrot (grated)
• 2 tbsp apple cider vinegar
• 1 tbsp olive oil
• 1 tsp honey
• Salt and pepper to taste

Instructions:

1. In a bowl, combine shredded cabbage and grated carrot.
2. In a separate bowl, whisk together apple cider vinegar, olive oil, honey, salt, and pepper.
3. Toss the dressing with the cabbage and carrot, mix well, and serve immediately.

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12. Avocado, Tomato, and Cucumber Salad

This simple and refreshing salad combines creamy avocado, juicy tomatoes, and crisp cucumber, all tossed together with a lemon vinaigrette for a light meal.

Ingredients:

• 1 avocado (diced)
• 1 cucumber (sliced)
• 1 cup cherry tomatoes (halved)
• 1 tbsp olive oil
• 1 tbsp lemon juice
• Salt and pepper to taste

Instructions:

1. In a bowl, combine diced avocado, cucumber, and cherry tomatoes.
2. Drizzle with olive oil and lemon juice.
3. Season with salt and pepper, toss gently, and serve.

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13. Roasted Cauliflower and Chickpea Salad

This roasted cauliflower and chickpea salad is full of flavor and texture, with roasted veggies and protein-packed chickpeas tossed in a light dressing.

Ingredients:

• 1 small cauliflower (cut into florets)
• 1 can chickpeas (rinsed and drained)
• 1 tbsp olive oil
• 1 tsp cumin
• 1/2 tsp paprika
• Salt and pepper to taste

Instructions:

1. Preheat the oven to 400°F (200°C). Toss cauliflower and chickpeas with olive oil, cumin, paprika, salt, and pepper.
2. Roast for 20-25 minutes, flipping halfway, until cauliflower is tender and chickpeas are crispy.
3. Serve the roasted cauliflower and chickpeas warm or at room temperature.

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14. Grilled Peach and Arugula Salad

This salad features juicy grilled peaches paired with peppery arugula, dressed with a light honey-balsamic vinaigrette for a perfect balance of flavors.

Ingredients:

• 2 peaches (halved and pitted)
• 2 cups arugula
• 1 tbsp olive oil
• 1 tbsp balsamic vinegar
• 1 tsp honey
• Salt and pepper to taste

Instructions:

1. Preheat the grill to medium-high heat. Brush peaches with olive oil and grill for 2-3 minutes per side until grill marks appear.
2. Toss arugula with balsamic vinegar, honey, salt, and pepper.
3. Arrange grilled peaches on top of the arugula and serve immediately.

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15. Zucchini and Tomato Salad with Basil

This light zucchini and tomato salad is full of fresh summer flavors, with thinly sliced zucchini, juicy tomatoes, and fragrant basil, all tossed in a lemon vinaigrette.

Ingredients:

• 2 zucchini (thinly sliced)
• 1 cup cherry tomatoes (halved)
• 1/4 cup fresh basil (chopped)
• 1 tbsp olive oil
• 1 tbsp lemon juice
• Salt and pepper to taste

Instructions:

1. In a bowl, combine sliced zucchini, tomatoes, and basil.
2. Drizzle with olive oil and lemon juice.
3. Season with salt and pepper, toss gently, and serve immediately.