Other meal prep salads we love are this chickpea tuna salad and Mexican tuna salad.

It took me a few years to come up with a healthy tuna salad recipe I like. I am more of a canned salmon salad girl but my kids love tuna, so I kept trying.

I tried all healthy versions of tuna salad. Tuna salad with avocado is delicious but it lacks the familiar creamy texture. And using only Greek yogurt without any mayonnaise yields a tart salad.

I already struggle with the whole concept of “tasty classic tuna salad”. So, it took a few tries to come up with what I consider a tuna salad that is a lighter option yet tastes super creamy!

I am finally happy to share the best healthy tuna salad I can eat too! There just has to be a touch of mayo for me, personally. You can omit it though, it is a very small amount!

Ingredients for Healthy Tuna Salad

Here are 10 simple ingredients necessary to make this low calorie tuna salad.

• Canned tuna: You will need 4 cans of tuna, regular size of 4 ounces each. Please see below on more info which canned tuna is best to use for this salad.
• Mayonnaise: I like to use mayo made with avocado oil. You can use your favorite or omit it completely.
• Greek yogurt: Use Greek yogurt with at least 2% fat for the creamiest results. 0% yogurt will not taste good in this particular salad recipe.
• Dill pickles: Add a briny taste with sweet and sour notes.
• Celery and red onion: Crunchy celery and zesty red onion add both crunch with bold earthy and sweet taste.
• Fresh garlic: Because garlic is always a must in any dish, hands down.
• Lemon juice: Adds tang and brightness.

How to Make Healthy Tuna Salad

This tuna salad recipe takes only 15 minutes of prep. Simply mix the ingredients, then place in the refrigerator to chill.

• Drain a can of tuna: Holding onto the lid of open can, flip the can and drain into the sink while pressing hard on the lid.
• Flake the tuna: Using a fork, remove tuna from a can into a mixing bowl and flake with a fork. You can also add all 4 cans into a large bowl and flake with a hand mixer.
• Combine all ingredients: Add pickles, celery, red onion, garlic, lemon juice, salt, pepper, yogurt and mayo to your bowl with tuna.
• Stir well with a fork and refrigerate. 30 minutes would be enough but longer is better.

What Is the Best Canned Tuna to Use?

There are many types of canned tuna on grocery shelves but it mostly comes down to the type of fish and your budget.

• Albacore tuna: White tuna has less “fishy” taste, white color and a firm texture. According to US FDA, it is higher in mercury than other tuna species because it eats more fish that might contain mercury.
• Light tuna: Is a mix of smaller tuna species like yellowfin tuna, skipjack tuna and yellowtail tuna. It is tan to pink in color, has softer texture, more flavor but also more strong fish taste. It has lower mercury levels than albacore.

I always buy chunky light tuna packed in water because it is the most affordable. When I want a bit of a different texture, I splurge on albacore tuna.

Variations

I am sharing just a basic recipe for a tuna salad. You can jazz it up to satisfy your taste buds.

Here are a few variations I tried or think would be good:

• Curried salad: Add desired amount of fresh curry powder. I used the same yellow curry powder I make yellow chicken curry with and salad turns out so flavorful!
• Pasta salad: Mix with cooked whole wheat macaroni for healthy tuna pasta salad.
• Avocado and eggs: Love avocado? Substitute mayo with mashed avocado. Add a few chopped hard boiled eggs. This is when I would add a squirt of Dijon mustard too.
• Fresh herbs: You can always add 2-3 tablespoons of finely chopped fresh dill, parsley or green onion. I like to keep salad basic for you, so you can make it anytime, but I add herbs if I have them on hand.

Serving Ideas

Tuna salad may have salad in its name, but it can be enjoyed in so many more ways.

• Low carb meal: Swap out the chicken for tuna and make lettuce wraps or lettuce cups. Or serve over a bed of salad greens. You can also make a sandwich with these low carb almond flour Greek yogurt bagels.
• Open faced sandwich: Make tuna salad sandwiches with a few slices of cucumber under it, so good and fresh! Or go diner style and grill with a slice of cheese for a tuna melt.
• Breakfast or lunch toast: Top your whole grain bread, high protein cottage cheese bagel or Greek yogurt bagel with it for a healthy meal of fiber, fat and protein! Or make tuna avocado toast by smashing an avocado on toast and topping it with a scoop of tuna salad.
• In an avocado: Scoop out the avocado seed and fill the empty avocado halves with the salad! A restaurant quality healthy lunch.
• With crackers or pita chips: Choose some healthier prepackaged snack crackers such as organic Triscuits or sweet potato crackers.

How Long Does Tuna Salad Last?

Salad can be refrigerated for up to 5 days. It is perfect for meal prep. I like to make salad in a large Pyrex glass bowl, then just pop a lid on and refrigerate. You can also keep it in an airtight container.

FAQs

More Tuna Recipes to Try

• Healthy tuna melt
• Tuna egg salad

More High Protein Salad Recipes

• Healthy chicken salad
• Healthy shrimp salad
• Cottage cheese egg salad
• Shrimp avocado salad

And if you love seafood, you have to check out these reader-favorite shrimp tacos!

Print

Healthy Tuna Salad

This Healthy Tuna Salad Recipe has fewer calories and fat by using Greek yogurt. It is lighter yet super flavorful, creamy and packed with protein!

Course Salad

Cuisine North American

Diet Gluten Free

Prep Time 15 minutes minutes

Total Time 15 minutes minutes

Servings 10 servings

Calories 110kcal

Author Olena Osipov

Ingredients

• 4 x 6 ounces cans tuna packed in water
• 2 small dill pickles diced
• 1 large celery rib diced
• 1/4 cup red onion minced
• 1 garlic clove grated
• 1 tablespoon lemon juice or vinegar
• 1/4 teaspoon salt
• 1/4 teaspoon ground black pepper
• 3/4 cup plain Greek yogurt 2%+ fat
• 1/4 cup mayo I use avocado oil mayo

US Customary – Metric

Instructions

• Drain cans with tuna well. I usually press hard onto the lid while draining the can completely.
• Transfer to a large bowl and separate into flakes with a fork.
• Add pickles, celery, red onion, garlic, lemon juice, salt, pepper, yogurt and mayo.
• Stir well with a fork and refrigerate.
• Serve cold in a sandwich or over lettuce leaves.

Video

Notes

• Make ahead: Tuna salad tastes best cold. For best results, refrigerate 30 minutes before eating.
• Store: Refrigerate tightly covered for up to 5 days.
• What canned tuna to buy? I buy canned light tuna packed in water. Albacore tuna has less “fishy” taste and white “meaty” texture or yellowfin/skipjack/light tuna is tan to pink in colour and has more strong fish taste. I always buy chunky one vs. whole because it’s cheaper.
• Mayo + plain Greek yogurt:  I used mayo made with avocado oil and Greek yogurt with at least 2% fat for the tastiest results. You can omit mayonnaise though.

Nutrition

Calories: 110kcal | Carbohydrates: 2g | Protein: 15g | Fat: 5g | Saturated Fat: 1g | Cholesterol: 28mg | Sodium: 384mg | Fiber: 1g | Sugar: 1g

The post Healthy Tuna Salad appeared first on iFoodReal.com.

Easy and low fat Healthy Chicken Salad Recipe that is a must for hot summer days, healthy lunches and quick dinner. Low in calories and sodium with Greek yogurt and a touch of mayo, this lightened up version retains all the flavor of a classic chicken salad.

We also love this avocado chicken salad and curry chicken salad!

My goal with this healthy chicken salad was to keep it super simple, so we can pull it off any time. Cold salad with creamy texture, crunchy celery and red onion, this healthy salad recipe is flavorful, protein packed and tasty!

During our Southern California road trip I had chicken salad for quick lunch at Legoland. While an 8 ounces serving cost US $10 and made my teeth cringe from sodium, it was extremely satisfying in 115 degrees F heat. Of course, I kept thinking we can do better, of course.

Why You’ll Love This Recipe

• Authentic taste: Swapping plain Greek yogurt with just a touch of mayo for all mayonnaise makes this a healthier chicken salad that has authentic taste while at the same time easy on your waistline!
• Healthier: No guilt here as this salad only contains 145 calories and 11 grams of fat compared to 310 calories and 25 grams of fat in the original chicken salad per 1/2 cup serving! Also reduced sodium because we use homemade chicken.
• Fresh ingredients: Herbs such as parsley or dill add loads of flavor you would be missing if you used dried.
• Easy: By using leftover chicken like baked chicken breast or Instant Pot whole chicken, this chicken salad can be on the table in 15 minutes.
• Budget friendly: I omitted grapes as they tend to be a costly fruit and you can use whatever nuts you have on hand in your pantry!

Ingredients for Healthy Chicken Salad

You will need just a few simple ingredients to make this salad.

• Cooked chicken: You can use any leftover cooked chicken. If you have Instant Pot, cooking chicken in batches for weekly meal prep becomes a simple task. Follow this Instant Pot chicken breast recipe for fresh chicken, or this Instant Pot frozen chicken breast if you forgot to thaw chicken.
• Mayo and yogurt: Regular yogurt adds creaminess with less calories. I recommend to use more than 2% fat for better taste. And IMHO, a bit of mayo makes healthy chicken salad recipe real. Buy organic or avocado oil mayo and a little goes a long way.
• Celery and red onion: These veggies add crunch and flavor. White onion or green onions are OK too.
• Nuts: I used pecans and toasted them lightly on a skillet to add more crunch and flavor. You can use any nuts like cashews, almonds, pine nuts and walnuts.
• Seasonings: Dijon mustard or regular prepared mustard. Then any acid like white wine vinegar, red wine vinegar or lemon juice. Truly any! Salt and ground black pepper.
• Fresh herbs: Fresh parsley, fresh dill, fresh basil leaves or even fresh cilantro add a lot of flavor while making missing mayo unnoticeable.

How to Make Healthy Chicken Salad

Here is a quick overview how to make it step by step. Find full recipe card with measurements below.

• Cook chicken breasts if you don’t have leftovers already from meal prepping. Air fry chicken breast or make Instant Pot shredded chicken breast. If you love dark meat, you can use baked chicken thighs.
• Toast nuts in a small skillet on low-medium heat just until fragrant and brown-ish. You will smell them. Then cool a bit and chop.
• Combine all ingredients in a large bowl: Toasted pecans, chicken, celery, onion, parsley, yogurt, mayo, mustard, vinegar, salt and pepper. Stir gently to mix and adjust salt to taste, if necessary.
• Refrigerate for at least 2 hours as this salad tastes best cold.

Serving Recommendations

Prepare the best chicken salad in the world and serve it in one of our favorite ways. Sky is the limit!

• Healthy chicken salad sandwiches: Serve between slices of bread, Greek yogurt bagels or protein bagels with lettuce. My favorite bread is sprouted whole grain bread like Ezekiel.
• Over salad greens: On a bed of lettuce, spinach or kale leaves. Or add a scoop to spinach salad recipe or lettuce salad.
• Low carb: On Swiss chard leaves or any lettuce kind of like chicken lettuce wraps or try it will grilled romaine lettuce! Make a sandwich with a low carb almond flour Greek yogurt bagel.
• Whole grains: Serve with cooked quinoa or brown rice or in a whole grain tortilla.
• Soup and salad: A classic restaurant combination with lentil spinach soup.
• Cold pasta salads: As part of a picnic spread with healthy pasta salad or tomato pasta salad.
• With a vegetable platter: Fresh raw veggie such as carrots, peppers, snap peas, cucumber with healthy veggie dip or hummus.

How to Store

Refrigerate leftovers for up to 5 days. I like to place it in a glass container or bowl with tight plastic lid.

I have not tried freezing it but I don’t think creamy chicken salad freezes well. It has a lot of fresh veggies to go limp once thawed. But maybe because they are coated in mayo and yogurt… Let me know if you try. We never have any leftovers to freeze.

FAQs

More Healthy Chicken Recipes to Try

• BBQ chicken salad
• Chicken egg salad
• Grilled chicken salad
• Thai chicken salad
• Asparagus stuffed chicken breast

Print

Healthy Chicken Salad Recipe

Easy and low fat Healthy Chicken Salad Recipe that is a must for hot summer days, lunches and quick dinner. Low in calories and sodium with Greek yogurt and a touch of mayo this lightened up version retains all the flavor of a classic chicken salad.

Course Salad

Cuisine North American

Diet Gluten Free

Prep Time 15 minutes minutes

Total Time 15 minutes minutes

Servings 12 servings

Calories 180kcal

Author Olena Osipov

Ingredients

• 1 pound cooked chicken cubed (3 cups)
• 3/4 cup celery stalks diced (3 large)
• 1/4 cup red onion finely chopped
• 1/4 cup parsley or dill finely chopped (optional)
• 1 cup pecans, almonds or cashews
• 1/2 cup plain yogurt 2+% fat
• 1/4 cup mayo I used avocado oil mayo
• 2 teaspoons Dijon mustard
• 1 teaspoon any vinegar except balsamic
• 1/2 teaspoon salt
• Ground black pepper to taste

US Customary – Metric

Instructions

• In a small skillet, add pecans and toast on low-medium heat until fragrant and brown-ish, stirring often. Transfer to a cutting board, let cool a bit and chop coarsely.
• In a medium bowl, add toasted pecans, chicken, celery, onion, parsley, yogurt, mayo, mustard, vinegar, salt and pepper. Stir gently to mix and adjust salt to taste if necessary.
• Refrigerate for at least 2 hours as salad tastes best cold.
• Serve with greens, quinoa, brown rice or make a chicken salad sandwich with whole wheat bread.

Video

Notes

• Store: Refrigerate in an airtight container for up to 5 days. I have not tried freezing the salad and am not sure fresh veggies and herbs will hold up well to it.
• How to cook chicken for salad: Here is how to bake chicken breast. If you have Instant Pot, you can make Instant Pot frozen whole chicken or Instant Pot whole chicken and use breasts from it. Or just make Instant Pot chicken breast.
• Onions: White or green onion would work well in place of red.
• Sweet addition: Add sliced grapes or chopped apple if you wish. Grapes are pricey often, so I keep them out.
• Use any mayo: I use avocado oil mayo because it is healthier and we always have it on hand. Olive oil mayo or vegenaise work as well.
• Please do not use 0% yogurt: It tastes chalky and salad will taste flat. Plain regular or Greek yogurt with fat content 2% and higher work.

Nutrition

Serving: 0.5cup | Calories: 180kcal | Carbohydrates: 2g | Protein: 8g | Fat: 16g | Saturated Fat: 3g | Cholesterol: 32mg | Sodium: 173mg | Fiber: 1g | Sugar: 1g

The post Healthy Chicken Salad appeared first on iFoodReal.com.

Looking for more salad dressings and sauces? You’ll love my creamy healthy ranch dressing and sweet and spicy mustard!

I love making healthy versions of classic North American condiments. Greek yogurt blue cheese dressing, Asian salad dressing and creamy poppyseed dressing to name a few.

I made this sweet and tangy honey mustard dressing back in 2015 and just gave it a slight makeover. It’s perfect for salads loaded with leafy greens, and it can also bring a little sunshine to your fall and winter salads made with legumes, seeds, and dried fruit.

That’s not all! My kids love using it as a dipping sauce for chicken fingers and chicken nuggets or raw veggies.

Ingredients for Healthy Honey Mustard Dressing

Made with simple ingredients in 10 minutes, this is so much healthier than the store bought salad dressing. We get to avoid the preservatives, added sugars, and unhealthy oils and make it exactly how we want it.

• Honey: The best honey is unpasteurized honey which means it’s not processed like regular honey, so it retains more of its nutrients. I always buy that.
• Olive oil: I recommend to use good quality extra virgin olive oil for all salad dressings because we consume it raw, so taste does matter. In this recipe, it is used to emulsify the mustard, bringing it together into a cohesive mixture.
• Dijon mustard: Creamy and not grainy Dijon mustard. Older version of this recipe was made with yellow mustard which is an option too.
• Lemon juice: Use fresh one and not from a bottle. If you want you can use half the amount and replace it with white vinegar, apple cider vinegar or white wine vinegar. Depends on how citrusy you want it. Or just use all vinegar.
• Salt and ground black pepper

How to Make Honey Mustard Dressing

My one hang up with homemade dressings is that they need to be quick, easy, and with no more than 1 line of instruction. So, see below for your one line!

Grab a bowl, add your ingredients, and whisk away until completely blended and smooth!

How to Use Honey Mustard Dressing

There are more ways to use it than just on salads!

• As a salad dressing for simple spring mix salad, healthy broccoli salad or Jennifer Aniston salad is perfect!
• Use it to dip almond crusted chicken, air fryer sweet potato fries or raw veggies when you’re tired of salads!
• With roasted or sauteed veggies like garlic green beans, roasted sweet potato or roasted butternut squash.
• This irresistible condiment can be used as a glaze for salmon and chicken.

How to Store

Easily double or triple the amount of dressing you make and store it for up to 1 week in the fridge. So it’s great for meal prep!

I like to use a glass jar so that I can just give it a shake and pour straight from the jar.

FAQs

More Healthy Salad Dressings

• Raspberry vinaigrette
• Spinach salad dressing
• Healthy caesar dressing
• Avocado cilantro dressing
• Balsamic vinaigrette

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Healthy Honey Mustard Dressing

This Healthy Honey Mustard Dressing is a burst of sweet and tangy flavors made in 10 minutes using simple ingredients.

Course Condiment

Cuisine American

Diet Vegetarian

Prep Time 10 minutes minutes

Total Time 10 minutes minutes

Servings 8 servings

Calories 99kcal

Author Olena Osipov

Equipment

• Measuring tools
• Measuring cups

Ingredients

• 1/4 cup olive oil extra virgin
• 1/4 cup honey
• 1/4 cup Dijon mustard creamy
• 2-3 tablespoons lemon juice
• 1/2 teaspoon salt
• 1/4 teaspoon ground black pepper

US Customary – Metric

Instructions

• In a small bowl, add olive oil, honey, mustard, lemon juice, salt and pepper.
• Whisk until smooth and adjust any seasonings to taste.
• Drizzle over salads or use as a dipping sauce for chicken nuggets and raw veggies.

Notes

• Store: Refrigerate in a glass airtight container for up to 1 week.

Nutrition

Serving: 1tablespoon | Calories: 99kcal | Carbohydrates: 10g | Protein: 0.4g | Fat: 7g | Saturated Fat: 1g | Trans Fat: 0.001g | Sodium: 233mg | Fiber: 0.4g | Sugar: 9g

The post Healthy Honey Mustard Dressing appeared first on iFoodReal.com.

We also love chickpea avocado salad and Mexican street corn salad.

This avocado corn salad is delicious, refreshing, has a hint of lime in every bite and is absolutely fantastic without cilantro but rather with green onion. Naked truth I have discovered with this avocado salad recipe!

Why You’ll Love This Recipe

• It’s a perfect salad for a hot summer day.
• It’s filling without heating up the kitchen.
• So easy to make.
• One bowl recipe – no need to make salad dressing separately.

Ingredients for Avocado Corn Salad

This ingredient list may be short but it doesn’t skimp on flavor.

• Corn: You can use fresh corn or frozen corn. Fresh corn is great during summer months but in winter I rely heavily on frozen organic corn. I would not recommend to use canned corn because your corn avocado salad just won’t taste the same.
• Cucumber and tomatoes: Baby cucumbers and grape tomatoes or cherry tomatoes look pretty, are often more tasty than many large ones and affordable during summer months. But English cucumber and regular tomatoes chopped into same size smaller pieces work just as well.
• Avocado: When picking avocado, look for brown skin fruit that is firm but gives in to the touch. I would not use frozen avocado though.
• Lime juice and zest, green onion, olive oil, salt and pepper is a simple corn avocado salad dressing. Red onion is an excellent ingredient swap if you are out of green onions.

How to Make Avocado Corn Salad

• Prep corn: Cook corn on the grill, Instant Pot, crock pot or microwave. Please see for detailed instructions below. Let it cool and then cut off kernels from the cob.
• Combine all ingredients: To a large mixing bowl, add cooked corn, cucumber, tomato, diced avocado, green onion, lime zest and fresh lime juice, olive oil, salt and pepper. No need to make dressing separately.
• Stir gently: Avocado is a delicate fruit. So stir gently to avoid turning it into a mush. If your avocado is very soft, I recommend to stir avocado corn salad without it first and then add it in and give just a few stirs.

How to Cook Corn for the Salad

There are many ways to cook corn for this salad, use whichever method you prefer!

• Grill: Grill corn without the husk on medium heat for 20 minutes, turning every 5 minutes or so.
• Instant Pot corn on the cob: Pressure cook for 2 minutes under high pressure and corn is ready. To be honest, this is my favorite way to cook corn now. So easy!
• Corn on the cob in crock pot: Add corn and 1 cup of cold water to a slow cooker. Cover and cook on Low heat for 5-6 hours or on High heat for 2-3 hours.
• Microwave: Lovely reader, Connie, suggested to microwave corn. Thank you! Cut off the end, put in the microwave with the husk still on and cook for 4 minutes. After you can pick it up by the end and it will slide out of the husk.

Serving Ideas

This salad is so refreshing, it goes with about anything! Here are my favorite proteins to pair it with any time of the year:

• Baked salmon in foil or grilled salmon have very simple seasonings that pair well.
• With shrimp tacos that take 15 minutes to make.
• Grilled chicken breast or grilled BBQ chicken breast are other simple ingredients recipes
• With a burger like turkey burger, ground chicken burger or grilled chicken burger.
• As an appetizer with tortilla chips to dip this salad into!

How to Store and Make Ahead

Store: You can refrigerate corn avocado salad leftovers for about 1 day. After that, juices from vegetables, fruit, and dressing will start to make the salad very watery.

Make ahead: Add all ingredients, except avocado, to a bowl. Cover and refrigerate for up to 24 hours. Add diced avocado and stir right before serving.

FAQs

More Summer Salad Recipes

• Cucumber tomato avocado salad
• Mexican kale salad with avocado dressing
• Mexican bean salad
• Chicken avocado salad
• Tomato mozzarella avocado salad
• Spinach avocado salad
• Avocado egg salad

Looking for more ideas? Check out my most popular healthy salad recipes and enjoy!

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Avocado Corn Salad

Avocado Corn Salad with fresh corn, cucumber, tomato, avocado and lime is one of those summer salads that disappears fast at any gathering.

Course Salad

Cuisine Mexican

Diet Gluten Free

Prep Time 15 minutes minutes

Cook Time 20 minutes minutes

Total Time 35 minutes minutes

Servings 8 servings

Calories 202kcal

Author Olena Osipov

Equipment

• Glass bowls

Ingredients

• 3 ears of corn 2 cups corn kernels
• 1 lb mini cucumbers or 1 large English cucumber sliced
• 1 lb grape/cherry tomatoes cut in halves or regular size, chopped
• 3 medium-large avocados cubed
• 3 green onion sprigs finely chopped
• 1 lime zest and juice of
• 2 tbsp olive oil extra virgin
• 1/2 tsp salt
• Ground black pepper to taste

US Customary – Metric

Instructions

• To cook corn:

  °Grill: Remove corn from the husk and grill on medium heat for 20 mins or so, turning every 5 mins.

  °Instant Pot corn on the cob – so easy!!!

  °Microwave: Remove the end and microwave with husk on for 4 minutes. After you can pick it up by the end and it will slide out of the husk.

  °Frozen corn: Place in a colander into a bowl with hot water for a few minutes and then drain thoroughly.
• To remove cooked corn kernels off the cob, hold cob vertically with narrow tip down on a cutting board and using a chef’s knife cut them off in “stripes”.
• In a large salad bowl, add corn, cucumber, tomato, avocado, green onion, lime zest and juice, olive oil, salt and pepper.
• Stir gently and serve cold.

Video

Notes

• Store: Refrigerate covered for up to 1 day.
• Make ahead: Add all ingredients, except avocado, to a bowl. Cover and refrigerate for up to 24 hours. Add diced avocado and stir right before serving.

Nutrition

Serving: 0.67cup | Calories: 202kcal | Carbohydrates: 17g | Protein: 4g | Fat: 15g | Saturated Fat: 2g | Sodium: 161mg | Fiber: 7g | Sugar: 5g

The post Avocado Corn Salad appeared first on iFoodReal.com.

Other pasta salad recipes we love include Mediterranean pasta salad and Italian pasta salad.

This healthy pasta salad recipe combines hearty whole grain pasta, juicy tomatoes, tangy feta cheese, crisp vegetables for texture, salty olives, lots of fresh parsley, and luscious extra virgin olive oil for the best pasta salad ever!

Why You’ll Love This Recipe

• A crowd pleaser: This salad is out of this world!
• Make ahead: It can be made in advance for any summertime holiday celebration.
• Versatile: A perfect side dish to take with you to a potluck, picnic, or host a BBQ with.
• Easy recipe: No complicated ingredients or steps.

Ingredients for Healthy Pasta Salad

This pasta salad recipe is full of fresh and tasty ingredients plus makes enough to serve a crowd!

• Whole grain pasta: I like to use whole wheat pasta or gluten free pasta made with whole foods like beans and legumes. Use any short pasta with crevices like elbow macaroni, bow ties or penne.
• Veggies: Asparagus, green beans, snap peas, broccoli or zucchini. Any quick cooking vegetable that gets softened within a few minutes of cooking.
• Tomatoes: I highly recommend not to skip tomatoes. Tomatoes add so much juice making this pasta salad healthy without loads of extra dressing. Use grape tomatoes or cherry tomatoes. If you don’t have any, you can replace tomatoes with one long English cucumber.
• Cheese: Soft cheese like feta cheese adds just the right amount of creaminess. Goat cheese, fresh mozzarella or parmesan cheese would equally work well!
• Olives: Pitted Kalamata olives or green olives add a briny, pickled taste. Anything pickled could also be used such as pickled asparagus, dill pickles, roasted red pepper, or beets.
• Olive oil: Quality extra virgin olive oil is the best for any salad.
• Dressing: Dried oregano, garlic powder, red pepper flakes, salt and pepper.
• Fresh parsley: Adds a fresh earthy taste. You can also use other fresh herbs like fresh basil or dill.

How to Make Healthy Pasta Salad

Made with simple ingredients, this healthy pasta salad is ready in 20 minutes. Then after a quick chill in the fridge, it’s ready to eat in under an hour.

• Cook pasta until al dente. In a large pot of salted water, add pasta and cook until firm. Salt prevents pasta from sticking to each other. Prep veggies while pasta is cooking.
• Cook vegetables in pasta water. Transfer cooked pasta to a large bowl. Cook firm green veggies in pasta water for a minute or two.
• Combine all ingredients together. I do not make the dressing separately but you can. I just add cooked vegetables, feta cheese, tomatoes, olives, herbs, spices, and olive oil to the salad bowl with pasta and toss gently.
• Let salad sit for 30 minutes. Place it in the fridge and let all flavors “marry” each other. You will see this half an hour makes all the difference for the best cold pasta salad in the world!

Tips for Best Results

Here are my top tips for delicious healthier pasta salad and so you can use what you have on hand.

• Uniform size pieces: Chop all ingredients into same small bite size pieces, even olives. It helps with even distribution of all ingredients and salad dressing in every bite.
• Don’t overcook pasta: Undercooking or cooking pasta until al dente is the best for salads because it won’t become a mush once tossed.
• Gluten free pasta: Also keep in mind that gluten-free pasta cooks faster, so keep an eye on your pot.
• Add greens: Also can add fresh baby spinach, arugula or finely chopped kale to the salad.

What to Serve Healthy Pasta Salad With?

With 26 grams of complex carbs coming from whole grains and veggies, this salad can be a filling meal on its own.

During the summertime, it pairs with proteins like grilled chicken breast, carne asada steak or grilled salmon.

In fall or winter, pair with baked boneless chicken thighs or pan fried chicken breast.

As far as other side dishes go, serve it along grilled vegetables or healthy broccoli salad.

How to Make Ahead

To make healthy pasta salad ahead of time, add all ingredients except oil and salt to a salad bowl, cover tightly with plastic wrap and refrigerate for up to 24 hours. When ready to serve, sprinkle with salt and drizzle with olive oil, toss and let marinate for 30 minutes.

Salt makes all veggies go limp and pasta soaks up oil quickly, that’s why these two ingredients go in last.

How to Store

In the fridge, leftovers should last 2 days. It does taste better the next day. But to be honest, my kids love this pasta salad so much it has never lived long enough to see our world past 24 hours.

But stored in an airtight container in the refrigerator for up to 2 days guarantees freshness. 3 days would be too long.

FAQs

More Pasta Salad Recipes

• Healthy tuna pasta salad
• Tomato pasta salad
• Mediterranean orzo salad
• Healthy macaroni salad
• Caprese pasta salad
• Shrimp orzo salad

Also be sure to browse over 50 healthy salad recipes!

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Healthy Pasta Salad

Healthy Pasta Salad with whole grain pasta, bite sized veggies and dressed in the same bowl with a flavorful dressing.

Course Salad

Cuisine American Ukrainian

Diet Low Fat

Prep Time 10 minutes minutes

Cook Time 10 minutes minutes

Chilling Time 30 minutes minutes

Total Time 50 minutes minutes

Servings 8 servings

Calories 261kcal

Author Olena Osipov

Equipment

• Measuring tools
• Measuring cups
• Glass bowls

Ingredients

• 8 oz whole grain pasta uncooked
• 1 lb asparagus green beans or snap peas
• 6 medium tomatoes chopped
• 1 cup pitted olives chopped
• 1/2 cup feta cheese crumbled
• 1/3 cup parsley finely chopped
• 1/3 cup olive oil extra virgin
• 1 tbsp oregano
• 2 tsp garlic powder
• 1/8 tsp red pepper flakes
• 1/4 tsp salt
• Ground black pepper to taste

US Customary – Metric

Instructions

• Cook pasta as per package instructions undercooking by 2-3 minutes or until pasta is al dente, cooked but firm. While pasta is cooking, start chopping asparagus or green beans.
• Transfer cooked pasta to a large salad bowl. Add asparagus to pasta water and cook until it starts to boil. Remove immediately with a slotted spoon to a bowl with pasta.
• Add tomatoes, olives, feta cheese, parsley, olive oil, oregano, garlic powder, red pepper flakes, salt and pepper. Stir gently to combine.
• If you have time, it’s best to let healthy pasta salad refrigerate for 30 minutes to allow flavors “marry” each other. But you can serve it warm immediately or cold later.

Video

Notes

• Store: Refrigerate in a glass airtight container for up to 2 days.
• Make ahead: Add all ingredients except oil and salt to a salad bowl, cover tightly with plastic wrap and refrigerate for up to 24 hours. When ready to serve, sprinkle with salt and drizzle with olive oil, toss and let marinate for 30 minutes.
• What pasta shape and size is best for pasta salad? I like to use small shapes like elbow macaroni, bowties, orzo or small penne. Rotini is fine too. If using larger size pasta like rotini, keep add-ins chopped small.

Nutrition

Serving: 1cup | Calories: 261kcal | Carbohydrates: 29g | Protein: 8g | Fat: 14g | Saturated Fat: 3g | Cholesterol: 8mg | Sodium: 451mg | Fiber: 3g | Sugar: 4g

The post Healthy Pasta Salad appeared first on iFoodReal.com.

It’s a staple in our house along with tomato cucumber bell pepper salad and lettuce salad.

This cucumber and tomato salad is something I ate every other day during the summer as a child. Grandma also loved to make creamy cucumber tomato salad when she had sour cream on hand and this simple cucumber salad just to add a variety to meals.

This is the most popular summer salad in Ukraine, Russia and many other Slavic countries. I also believe this fresh salad combination is incredibly popular all over the globe. With its own regional twist, of course.

Why You’ll Love This Recipe

• It’s healthy and affordable.
• Easy to make any time of the year. There is nothing more cheerful on a dreary rainy winter night than a bowl of fresh tomato cucumber salad.
• I especially love to make this easy recipe during summer with my homegrown cucumbers and tomatoes or farmer’s market produce.

Ingredients for Cucumber and Tomato Salad

The key to making this salad recipe is to select ripe tomatoes and crispy cucumbers at the grocery store. And I am also using one ingredient that makes salad special but you can omit it.

• Cucumber: I like to use long English cucumber, Persian cucumbers or pickling cukes because you don’t have to peel skin of a cucumber. Select firm, plum and fresh cucumbers.
• Tomatoes: My preferred store-bought kind of tomatoes is “tomatoes on the vine”. During summer, any heirloom tomatoes, beefsteak tomatoes or Roma tomatoes in season will be great. Cherry tomatoes or grape tomatoes are great too.
• Onion: I prefer to use red onion or shallots in fresh salads, as they aren’t as harsh. But yellow onion or white onion would also work. Alternatively, you could omit it entirely.
• Dill: It’s a classic herb in Ukrainian cooking. Alternatively use fresh parsley, fresh cilantro, fresh basil leaves or scallions for a punch of fresh flavor.
• Olive oil: I like good quality extra virgin olive oil for a simple dressing. Bonus is we do not have to make it separately.
• Toasted sesame oil: This is one of my secret dressing ingredients that is reminiscent of unrefined sunflower oil we always used to dress up this refreshing salad. You can omit it and use more of olive oil, it’s not a deal breaker.
• Salt and black pepper.

How to Make Cucumber and Tomato Salad

The key to making this salad is to prep it right before serving. That’s when its fresh ingredients truly shine!

• Chop the tomatoes and cucumbers into same sized pieces, ensuring the even distribution of ingredients in every bite.
• Then, finely slice the red onion and transfer all three to a large serving bowl. Chop the dill.
• Add the oils, salt and pepper to the bowl and toss lightly. We never made the dressing separately, there is no need.
• Then gently mix and taste it, adjust any of the seasonings, if necessary.

Tips for Best Results

• Make sure your knife is sharpened: There is nothing worse than a dull knife squishing juicy ripe tomatoes.
• On peeling cucumbers: I do not peel regular cucumbers unless it is full grown garden cucumber that has thick and bitter skin. Or any cucumber with a tough skin. No fun to eat that.
• Mixing: With soft salads like this cucumber tomato salad, it’s best to toss them gently with a large spoon rather than using tongs. This will help you avoid squashing the tomatoes or bruising any ingredients.
• Eat right away: I have to stress that it’s best to eat this salad within a few hours of making it. That’s when it tastes fresh and crunchy!

Variations and Add-Ins

Because of the simplicity of this salad recipe, there are tons of ways to adjust it and use as a foundation to layer other fresh and tasty ingredients!

• Acid: Add a splash of your favorite vinegar like red wine vinegar, white wine vinegar, white vinegar or apple cider vinegar. Or squeeze fresh lemon juice or lime juice for a zing.
• Creamy: Make it creamy with plain yogurt or sour cream and omit the oils like I do in creamy cucumber salad.
• Cheese: Toss in crumbled feta cheese or mini bocconcini (mozzarella balls) like I do in Italian chopped salad.
• Seasonings: Add 1 tablespoon of Italian seasoning to the dressing.
• Avocado: Add diced avocado and make it a cucumber tomato avocado salad. The sky’s the limit!
• Bell peppers: They add crunch, fiber and nutrients. Use one chopped yellow bell pepper or red bell pepper to add sweet and fruity flavor. Green bell pepper adds grassy, more bitter taste I personally love.

What to Serve Cucumber and Tomato Salad with?

Honestly, this salad is one of the most versatile salads on my website and can be served with practically any main dish.

Here are some of my favorite suggestions:

• With mashed potatoes and grandma’s chicken burger recipe (“kotlety”), that’s how I remember this salad most of the times!
• With turkey burgers, grilled shrimp skewers, Instant Pot ribs recipe or crock pot pulled pork at a BBQ.
• During a holiday meal with boneless leg of lamb.

To enjoy leftovers, I recommend using some rye bread or other crusty bread to dip into all the juices at the bottom of the bowl. I did that all the time as a child and my goodness, it’s delicious!

How Long Will It Last in the Fridge?

As both cucumber and tomatoes have high water content, this fresh vegetable salad can quickly go limp. For that reason, it’s best to enjoy it at soon as possible.

Though it can last 1-2 days in the fridge. If you want it to last as long as possible, only season the salad with oils, salt and pepper just before serving.

FAQs

More Salad Recipes to Try

• Cucumber tomato feta salad
• Traditional Greek salad
• Thai cucumber salad
• My favorite coleslaw
• Avocado corn salad

You might also enjoy my list of 52 healthy salad recipes!

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Cucumber and Tomato Salad

Cucumber and Tomato Salad with juicy tomatoes and crunchy cucumbers will become your go-to side dish year round. This simple salad goes with everything!

Course Salad

Cuisine Ukrainian

Diet Low Calorie

Prep Time 15 minutes minutes

Total Time 15 minutes minutes

Servings 8 servings

Calories 88kcal

Author Olena Osipov

Equipment

• Measuring tools
• Measuring cups
• Glass bowls

Ingredients

• 1 1/2 long English cucumbers chopped
• 1 1/2 lbs tomatoes chopped
• 1/4 cup red onion thinly sliced
• 3 tbsp dill finely chopped
• 2 tbsp extra virgin olive oil
• 2 tbsp toasted sesame oil
• 1/2 tsp salt
• Ground black pepper to taste
• Vinegar to taste (optional)

US Customary – Metric

Instructions

• In a large bowl, add cucumbers, tomatoes, onion, dill, olive oil, toasted sesame oil, salt and pepper.
• Stir gently from the bottom in the center of the bowl until well combined.
• Salad tastes best when served immediately.

Video

Notes

• Store: Refrigerate salad for up to 24 hours.
• Best tomatoes to use: In summer heirloom varieties, and tomatoes on the vine when it comes to store-bought.
• Don’t add the salt too early. As soon as you add the salt, the juices from the tomato and cucumber will start to release.
• Substitute for toasted sesame oil: Use more of olive oil.

Nutrition

Serving: 1cup | Calories: 88kcal | Carbohydrates: 6g | Protein: 1g | Fat: 7g | Saturated Fat: 1g | Sodium: 151mg | Fiber: 1g | Sugar: 3g

The post Cucumber and Tomato Salad appeared first on iFoodReal.com.

Healthy summer eating just got a whole lot easier and tastier! This raspberry vinaigrette is a naturally sweetened salad dressing that doesn’t come overloaded with sugars, dyes, and preservatives.

It is a velvety smooth vinaigrette that has a deep delicious raspberry base and an ever so slight tang. It is the perfect summer salad vinaigrette, especially when you want a change from balsamic dressing or poppy seed dressing.

Why You Will Love This Recipe

• Delicious: It’s light, it’s vibrant, and absolutely refreshing!
• Versatile: This is a customizable vinaigrette that can be made with any berries.
• Make ahead: Lasts for up to 3 weeks which means salads all day, every day!
• Better for you: You can control the ingredients and decide what goes in and what stays out.
• Eliminates food waste: A great way to use up loads of raspberries you picked or picked up. Plus more chances you will eat the the vegetables before their best date.

Ingredients for Raspberry Vinaigrette

It’s made with just 6 relatively inexpensive ingredients, all of which you probably have already.

• Raspberries: You can use fresh or frozen raspberries and also swap for any other berries you like.
• Olive oil: Since this vinaigrette has so few ingredients, using high quality oil makes all the difference. Look for a cold pressed, extra virgin olive oil.
• Apple cider vinegar: Whenever possible, use raw apple cider vinegar “with the mother.” It’s good for you and gives it a zesty tang. You can also use white wine or red wine vinegar instead.
• Maple syrup: You can also use honey as a natural sweetener. Compliments the raspberries and adds necessary sweetness.
• Salt and pepper: To taste! Himalayan pink salt is great but any salt will work.

How to Make Raspberry Vinaigrette

This raspberry vinaigrette literally takes 2 minutes to make! I like to use food processor but you can also use a high speed blender.

• Combine raspberries, olive oil, apple cider vinegar, salt and pepper in a food processor or high speed blender.

• Blend until smooth. That’s it!

Can I Make It with Frozen Raspberries?

Yes. If using frozen raspberries, you’ll need to add about 2 tablespoons of water to help ingredients spin and to thin it out.

You can also use a mix of strawberries, blueberries, cherries, and raspberries. Or maybe a combination of just two, raspberries and blueberries are great.

Serving

Raspberry vinaigrette with grilled chicken salad seems like the natural choice for this dressing, which is great on its own, but in smaller portions salad works really well as a side dish.

This vinaigrette pairs well with many of your favorite salads. The sweet and tangy balance means it is versatile and can go both ways!

• Spinach salad recipe
• Lettuce salad recipe
• Strawberry spinach salad recipe
• Massaged kale salad
• Spinach avocado salad
• Arugula feta salad
• Any green leafy salad works!

How to Store

Store: Refrigerate in a glass jar with an airtight lid for up to 3 weeks. So making it a few days before you need it is perfect.

Meal prep: If you make a lot, you can store in smaller portions and take little jars for lunch. A great way to meal prep your salads. Just give it a shake before pouring if you’ve noticed it has settled.

Freeze: Freeze in individual containers for up to 3 months. Thaw in the fridge overnight and take to work to enjoy with salad for lunch.

More Raspberry Recipes

• Raspberry muffins
• Almond flour thumbprint cookies

More Salad Dressings to Try

• Asian salad dressing
• Healthy ranch dressing
• Avocado cilantro dressing
• Healthy honey mustard dressing
• Easy peanut sauce
• Spinach salad dressing

Browse all my favorite healthy salad dressings!

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Raspberry Vinaigrette

Quick, easy raspberry vinaigrette made with 6 simple ingredients and the perfect balance of sweetness and tang. Dress up your summer salads!

Course Salad Dressing

Cuisine North American

Diet Gluten Free

Prep Time 5 minutes minutes

Total Time 5 minutes minutes

Servings 4 servings

Calories 189kcal

Author Olena Osipov

Equipment

• Food processor

Ingredients

• 3/4 cup raspberries fresh or frozen
• 1/3 cup olive oil extra virgin
• 3 tablespoons apple cider vinegar
• 1 tablespoon maple syrup or honey
• 1/2 teaspoon salt
• 1/4 teaspoon Ground black pepper

US Customary – Metric

Instructions

• In a food processor or high speed blender, add raspberries, olive oil, vinegar, maple syrup, salt and pepper.
• Process for a minute or two or until smooth.
• Serve over spinach salad, grilled chicken salad, strawberry spinach salad, or your favorite leafy salad.

Notes

• Store: Refrigerate in a glass airtight container for up to 2-3 weeks.
• Frozen berries: When using frozen raspberries, you will need to add about 2 tablespoons of water to thin it out.

Nutrition

Serving: 3tbsp | Calories: 189kcal | Carbohydrates: 7g | Protein: 1g | Fat: 18g | Saturated Fat: 2g | Sodium: 292mg | Fiber: 2g | Sugar: 5g

The post Raspberry Vinaigrette appeared first on iFoodReal.com.

We also love high protein avocado egg salad and chicken egg salad for a twist on the classic.

Cottage cheese egg salad is a version of my healthy egg salad. I wondered if cottage cheese could stand in for the dressing, so I decided to test. It turned out wonderful without any mayo or Greek yogurt!

I’ve also combined cottage cheese with eggs in cottage cheese egg bites, cottage cheese scrambled eggs and cottage cheese egg bake. This high-protein duo is now a staple in my meal prep routine!

Why You’ll Love This Recipe

• High in protein: Each serving packs 11 grams of protein and keeps carbs low.
• Ready in 30 minutes: Easy prep and quick assembly. It can be even faster with pre-boiled eggs.
• Perfect for meal prep: Up your protein intake for the entire week by making a batch to enjoy for up to 5 days.
• Full of flavor: It has a rich creaminess with a tangy twist and the traditional chunky texture. Even if you’re not big on cottage cheese, you’ll still enjoy it!

Ingredients for Cottage Cheese Egg Salad

To make this cottage cheese egg salad recipe you’ll need a handful of simple ingredients you likely already have at your fingertips.

• Eggs: We’ll chop up 6 large hard-boiled eggs. Check out my tried-and-true methods below.
• Cottage cheese: Use your favorite cottage cheese with your desired fat percentage. I used 2% and it worked perfectly.
• Pickles and celery: These add a refreshing crunch and tangy taste, but feel free to skip one or both if you don’t love them.
• Red onion: I love how red onion adds sharpness and a pop of color. Swap it out with white onion or green onion, if you prefer.
• Fresh herbs: Finely chopped dill is my go-to for egg salad, but parsley or chives will work too.
• Dijon mustard: Brings a delightful kick and depth of flavor that’s hard to resist.
• Spices: Just a pinch of salt and pepper does the trick.

How to Make Hard Boiled Eggs

You can cook your eggs using any method, just make sure they’re not overcooked and rubbery or undercooked and runny.

Honestly, I’ve found that both Instant Pot hard boiled eggs and air fryer hard boiled eggs have been game-changers for me over the years. They’re hands off and make peeling a breeze.

One thing I always swear by is placing the cooked eggs in an ice bath for 10-15 minutes. This not only cools them down fast but also guarantees easy peeling.

• Instant Pot: In your 6 quart Instant Pot or 8 quart Instant Pot, pour in 1 cup of water, then place the eggs in a basket or on a trivet. Select Pressure Cook on High or Manual for 5 minutes, and let it naturally release for 5 minutes before venting the pressure.
• Air fryer: Air fry at 250 F for 15 minutes.
• Stovetop: Boil eggs in a pot filled with water, ensuring they are fully submerged, for 12 minutes after the water reaches a boil with heat turned off.
• Oven: Bake eggs in a muffin tin at 350 F for 30 minutes.

How to Make Cottage Cheese Egg Salad

Here’s a quick photo overview how to make cottage cheese egg salad in just 4 simple steps.

You’ll find a full recipe card below.

• Hard boil the eggs: Prepare hard boiled eggs on the stove, in an air fryer, or in an Instant Pot (my preferred method). Once cooled, peel and chop them to your desired size.
• Assemble the salad: In a big bowl, toss in the chopped eggs, pickles, celery, red onion, dill, cottage cheese, mustard, salt, and pepper.
• Stir and chill: Give it a gentle stir to blend everything together. If you’ve got a spare 10 minutes, pop it in the fridge to chill, or dive in right away if you can’t wait!
• Serve: Enjoy egg salad with cottage cheese on a toast, in a sandwich, atop a bed of lettuce, or use crackers or sliced veggies for dipping.

Tips for Best Results

Here are my personal tips to ensure this high protein egg salad is always a hit!

• Chop eggs to your liking: I prefer them larger for sandwiches and smaller for dipping, but feel free to chop them as you like.
• For more creamy salad: Separate egg yolks from egg whites, mash the yolks with cottage cheese, Dijon mustard, salt and pepper into a dressing first. Then add egg whites along with the remaining ingredients, and mix.
• Use an egg slicer: It speeds up the process, ensuring perfectly sliced hard boiled eggs.
• Let salad chill: While not necessary, chilling lets the flavors blend, even if just for 10 minutes.

Additions and Variations

I’m a huge fan of healthy salad recipes like this one that really let you make them your own. Here’s how you can add your own flair:

• Make it creamy: Mix in chunks of avocado. Use dark green avocados that are a bit soft to the touch.
• More seasonings: Add a pinch of curry powder or sriracha for a fiery kick, or sprinkle in some Italian seasoning for a flavorful peppery twist.
• Extra protein: Make it heartier and keep hunger at bay longer by adding crumbled baked bacon, Instant Pot shredded chicken, tuna, or crab meat.
• More veggies: Add extra fiber, vitamins, and taste with tomatoes, cucumbers, bell peppers, or shredded carrots.

What to Serve Cottage Cheese Egg Salad with?

You can serve cottage cheese egg salad in so many tasty ways, and it’s always a hit for any occasion!

A classic choice is to whip up a sandwich using bread, Greek yogurt bagel, almond flour Greek yogurt bagels or a cottage cheese bagel. You can also enjoy it open-faced on toast or as a lettuce wrap.

For a lighter twist, serve it on a bed of leafy greens or arugula.

Enjoy it as a healthy snack alongside crackers or veggies, perfect for spreading or dipping.

Or instead of mixing avocado into the salad itself, you can stuff avocado halves with the salad. It’s a delicious alternative!

How to Store

Store: Keep any leftovers in a sealed container in the refrigerator for up to 5 days. I suggest using a glass container instead of plastic, and do not freeze!

Make ahead: You can hard boil the eggs and chop the veggies ahead of time and store them tightly covered in the fridge for up to 2 days. When ready to enjoy, simply mix everything together.

FAQs

More Cottage Cheese Recipes

• Cottage cheese pudding
• Cottage cheese dip
• Cottage cheese egg muffins
• More cottage cheese recipes

More Egg Recipes to Try

• Tuna egg salad
• Healthy breakfast sandwich
• Healthy breakfast casserole
• Egg white bites

Also be sure to check out these 30 healthy egg recipes we have on iFoodReal!

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Cottage Cheese Egg Salad

Creamy Cottage Cheese Egg Salad without mayo or yogurt, ready in 30 minutes, and packed with 11 grams of protein. Perfect for sandwiches or dipping!

Course Salad

Cuisine North American

Diet Gluten Free

Prep Time 15 minutes minutes

Cook Time 15 minutes minutes

Total Time 30 minutes minutes

Servings 6 servings

Calories 126kcal

Author Olena Osipov

Ingredients

• 6 hard boiled eggs chopped
• 1/4 cup pickles finely chopped
• 1 large celery stalk finely chopped
• 3 tablespoons red onion finely chopped
• 2 tablespoons dill finely chopped
• 1 1/4 cups cottage cheese I used 2%
• 1 tablespoon Dijon mustard
• 1/4 teaspoon salt
• 1/2 teaspoon ground black pepper

Instructions

• Make hard boiled eggs on the stove, in air fryer or in Instant Pot (my favorite method). Cool, peel and chop as large or small as you like.
• In a large bowl, add chopped hard boiled eggs, pickles, celery, red onion, dill, cottage cheese, mustard, salt and pepper.
• Gently stir to combine. Let chill in the fridge for 10 minutes, if you have time, or enjoy right away.
• Serve on a toast, in a sandwich, on a lettuce or dip into with crackers or sliced veggies.

Video

Notes

• Store: Refrigerate in an airtight container for up to 5 days. Do not freeze.
• Make ahead: You can refrigerate all salad ingredients tightly covered for up to 2 days. Combine before serving.

Nutrition

Calories: 126kcal | Carbohydrates: 3g | Protein: 11g | Fat: 7g | Saturated Fat: 2g | Cholesterol: 194mg | Sodium: 376mg | Fiber: 0.3g | Sugar: 2g

The post Cottage Cheese Egg Salad appeared first on iFoodReal.com.

This Greek Yogurt Blue Cheese Dressing is made with 5 ingredients, in 5 minutes and no mayo! Drizzle over salads or use as a creamy dip!

We also love making our own healthy ranch dressing and healthy Caesar dressing.

I initially made this yogurt blue cheese dressing to go with buffalo chicken tacos, then decided to publish it as a separate recipe because it was so good and easy!

Perfect for the upcoming Super Bowl, it goes with tacos, air fryer buffalo cauliflower, buffalo chicken bites, crispy air fryer chicken wings, fresh veggies, burgers, and the perfect match for anything buffalo!

Why You’ll Love This Recipe

• Easy to make: Simply combine 5 ingredients, likely already in your fridge or pantry, in a bowl or jar and mix.
• Healthy: It’s naturally gluten-free and packed with more protein and fewer calories than store-bought options.
• Flavorful: Perfect blend of tangy Greek yogurt and the bold, salty flavor of blue cheese.
• Meal prep friendly: Keep this homemade salad dressing in your fridge for up to 10 days!

Ingredients for Greek Yogurt Blue Cheese Dressing

You’ll need 5 basic ingredients, including salt and pepper, to make homemade Greek yogurt blue cheese dressing.

• Greek yogurt: This base ingredient creates a creamy texture, I used 4% plain Greek yogurt.
• Crumbled blue cheese: Freshly crumbled blue cheese brings that rich taste fans love.
• Garlic: I grated a fresh garlic clove to enhance the garlic flavor, you can also use garlic powder if you prefer a milder taste.
• Seasoning: Salt and pepper to taste!

How to Make Greek Yogurt Blue Cheese Dressing

Make your very own Greek yogurt blue cheese dressing in 5 minutes or less using one jar or bowl!

Here’s a quick overview, there is a full recipe card below.

• Assemble all ingredients: In a 16-ounce glass jar with a secure lid or medium bowl, combine Greek yogurt, blue cheese crumbles, garlic, salt, and pepper.
• Mix: Give it a good stir with a fork, and if you have a moment, let it sit for 5 minutes to let the flavors mingle and develop.
• Serve: Enjoy with salads, tacos, or as a tasty dip!

Tips for Best Results

Here are my top tips for the best blue cheese dressing with yogurt!

• Use any fat Greek yogurt: I usually recommend full fat yogurt for creaminess, but with the rich blue cheese, use any percentage you like for a flavorful dressing.
• Thin it out: Feel free to gradually pour in a bit of water until it’s easy to drizzle, if you want but not necessary.
• Using regular yogurt: Greek yogurt is best for dip, with regular yogurt it will be thinner which is fine for salads.
• Make it dairy-free: Substitute your favorite plain dairy-free Greek yogurt, any fat percentage.
• Other additions: Add white vinegar or fresh lemon juice for tang, add richness with 1-2 tablespoons of mayo or sour cream, or enhance the flavor with fresh chives, dill, or thyme.

What to Serve Blue Cheese Dressing with?

So versatile and fun, this homemade yogurt blue cheese dressing is a fridge essential for us. Here are some creative ways to enjoy it:

• Salad: We love it drizzled over a healthy cobb salad, steak salad, Caesar salad with a twist, or this spinach salad recipe.
• Anything buffalo: This dressing is the perfect match for anything featuring buffalo! Buffalo chicken tacos, air fryer buffalo cauliflower, buffalo wings, buffalo chicken salad, or healthy buffalo chicken dip.
• Dip or condiment: Pair it up with crispy veggies, crackers, and pretzels. Or kick it up a notch with some protein like healthy chicken nuggets, crispy coconut chicken, juicy steak, ground chicken burgers, or delicious turkey sliders.

How to Store

Store: Refrigerate in a tightly sealed glass jar for 7-10 days.

Freeze: I do not freeze yogurt dressings because it alters the texture and may cause separation upon thawing.

FAQs

More Dressing and Sauce Recipes to Try

• Healthy poppyseed dressing
• Greek yogurt tartar sauce
• Tzatziki
• Healthy honey mustard dressing
• Avocado cilantro dressing
• Balsamic vinaigrette

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Greek Yogurt Blue Cheese Dressing

This Greek Yogurt Blue Cheese Dressing is made with 5 ingredients, in 5 minutes and no mayo! Drizzle over salads or use as a creamy dip!

Course Salad Dressing

Cuisine North American

Diet Gluten Free

Prep Time 5 minutes minutes

Total Time 5 minutes minutes

Servings 6 servings

Calories 62kcal

Author Olena Osipov

Ingredients

• 1 cup Greek yogurt I used 4%
• 1/2 cup blue cheese crumbled
• 1 small garlic clove grated
• 1/2 teaspoon salt
• 3/4 teaspoon ground black pepper

US Customary – Metric

Instructions

• In a 16 ounces glass jar with a tight fitting lid add Greek yogurt, blue cheese crumbles, garlic, salt and pepper.
• Stir well with a fork. If have time, let stand for 5 minutes for flavors to develop.
• Enjoy with salads, tacos or as a dip.

Notes

• Store: Refrigerate for 7 – 10 days. Do not freeze.

Nutrition

Calories: 62kcal | Carbohydrates: 2g | Protein: 6g | Fat: 3g | Saturated Fat: 2g | Trans Fat: 0.002g | Cholesterol: 10mg | Sodium: 337mg | Fiber: 0.1g | Sugar: 1g

The post Greek Yogurt Blue Cheese Dressing appeared first on iFoodReal.com.

My weeknight favorite Spinach Salad Recipe with veggies, feta, and flavorful oil. Ready in under 10 minutes, in one bowl!

You’ll keep making this side salad along with avocado spinach salad and strawberry spinach salad over and over again.

Spinach fan or not, you’ve got to try my favorite, quick and simple weeknight spinach salad. It’s very similar to my favorite coleslaw recipe, the secret is a touch of sunflower oil and chunks of fresh quality feta cheese!

I am a “lazy” salad maker, if you know what I mean, but I want to eat a salad with every dinner. I created this recipe a few months ago and we can’t stop eating it. It is one of the best healthy salads you’ll ever make!

Why You’ll Love This Recipe

• Easy to make: One bowl salad recipes like this one are perfect for busy days with effortless prep and minimal cleanup.
• Delicious: It has a unique flavor, there’s just something about the simplicity that makes it stand out.
• Makes you love spinach: Even if you are not a fan of spinach, eating crispy baby spinach in this salad is next level delicious!
• Budget friendly: With just 7 common ingredients, this salad makes a perfect year-round side dish.

Ingredients for Simple Spinach Salad

You’ll need a handful of ingredients to make this simple spinach salad, including the classic duo of salt and pepper!

• Baby spinach: I prefer the convenience of pre-washed spinach, the bite-sized leaves are tender and flavorful. Organic is always a bonus!
• Cucumber: I used an English cucumber but mini cucumbers or summer garden cucumbers work too.
• Tomatoes: Dice 3 or 4 small tomatoes to add a burst of color and juicy flavor. My favorite year round variety is tomatoes on the vine.
• Feta cheese: I love, prefer and use goat feta cheese sold in a block. You can also use cow’s milk feta. The large chunks add a salty, creamy taste.
• Unrefined sunflower oil: My unique-flavored secret ingredient always stocked in my pantry. It’s budget friendly and you can buy it on Amazon.
• Seasonings: A dusting of salt and pepper is all you need!

How to Make the Best Spinach Salad

The fun part about this spinach salad recipe is that it’s super easy to make with just a bit of prep! There is a full recipe card below.

• Combine vegetables: Toss the spinach, tomatoes, cucumber, and feta cheese into a large bowl. I recommend to break feta with your hands instead of chopping.
• Add dressing: Drizzle with oil, then season with salt and pepper.
• Mix: Give it a gentle toss with some tongs.
• Serve: Take a little taste, adjust the seasonings as you like, and serve right away!

Tips for Best Results

Unlock the secrets to the best spinach salad with these expert tips.

• Buy pre-washed baby spinach: No need to wash or dry, always fresh, and you can enjoy the leafy greens immediately.
• Serve immediately: Enjoy salad fresh for the best texture, crispness, and flavor.
• Use “the right” feta: Avoid buying crumbled feta, it will make this salad look messy and less tasty. Instead buy a block of feta, cut into large pieces and then break into smaller chunks with your hands. Best flavor!
• Add juicy veggies: They bring a burst of natural sweetness and balance the crunch of the greens.

What to Serve this Spinach Salad with?

What I love most about my favorite spinach salad is that it’s perfect for throwing together a quick weeknight dinner, celebrating a special occasion, or enjoying a light and healthy lunch.

It’s great for pasta nights, whether you’re whipping up lemon chicken pasta or shrimp spaghetti.

I love to serve it with my grandma’s Instant Pot chicken stew. It’s like childhood memories explosion!

And you can keep it low carb by serving with baked chicken thighs, turkey meatloaf, or tender lamb loin chops. Or make it a main dish by adding pan fried chicken breasts.

How to Store

Store: Like any spinach salad, it tastes best when consumed within 2 hours. However, if you have any leftovers you can pop them in a sealed container in the refrigerator for up to 24 hours. The next day, I would not offer it to guests but it makes quick and healthy lunch possible.

Freeze: Avoid freezing any spinach salad because the water content leads to freezer burn and alters the texture once thawed.

FAQs

More Salads and Dressings to Try

• Another favorite spinach salad
• Wilted spinach salad
• Spinach salad dressing
• Spring mix salad
• Butter lettuce salad
• Healthy Caesar salad

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My Favorite Spinach Salad Recipe

My weeknight favorite Spinach Salad Recipe with veggies, feta, and flavorful oil. Ready in under 10 minutes, in one bowl!

Course Salad

Cuisine North American

Diet Gluten Free

Prep Time 7 minutes minutes

Total Time 7 minutes minutes

Servings 6 servings

Calories 112kcal

Author Olena Osipov

Ingredients

• 4 cups baby spinach pre-washed & packed
• 1 large English cucumber coarsely chopped
• 3-4 small tomatoes coarsely chopped
• 4 ounces feta cheese broken or cut in large pieces
• 2-3 tablespoons unrefined sunflower oil
• 1/4 teaspoon salt
• 1/2 teaspoon ground black pepper

US Customary – Metric

Instructions

• In a large bowl, add spinach, tomatoes, cucumber and feta cheese.
• Drizzle with oil, then season with salt and pepper.
• Using tongs, toss gently. Adjust seasonings to taste and serve immediately.

Notes

Store: Like any spinach salad, it tastes best when consumed within 2 hours. However, if you have any leftovers you can pop them in a sealed container in the refrigerator for up to 24 hours. The next day, I would not offer it to guests but it makes quick and healthy lunch possible.

Nutrition

Calories: 112kcal | Carbohydrates: 5g | Protein: 4g | Fat: 9g | Saturated Fat: 3g | Cholesterol: 17mg | Sodium: 332mg | Fiber: 1g | Sugar: 2g

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