12 Salad Recipes To Stall Even the BIGGEST Hungry.
What comes to your mind when you imagine a filling salad?
If you can imagine a few poor green salad leaves covered with a tiny bit of grated carrot, think again!
In order not to gain extra pounds, many people choose to eat salads.
Normal, salads are great for incorporating nutrient-dense veggies without blowing up the calorie counter.
The problem is, salads are rarely nutritious enough. Sometimes you can even hear your stomach growl shortly after putting your fork down!
Fortunately, there are 12 salad recipes with a very good satiety index, to wedge even the most greedy.
And don't worry: all of these hearty salad recipes are here. less than 400 calories.
In addition, they are packed with lean protein. They have just the right amount of fatty acids good for heart health and are accompanied by high fiber fillings.
Thanks to these delicious healthy and nourishing recipes, you will be able to leave the table totally sated and resist snacking between meals.
Without further ado, here are the 12 satiating salad recipes to satisfy big appetites:
1. Chicken Caesar salad
Why it will stall your stomach: a 60g serving of skinless chicken breasts is not only low in fat but packed with good satiating protein. And the creamy sauce has a good fatty acid content to soothe hungry stomachs.
Ingredients for 4 persons
- 4 tablespoons of rapeseed oil mayonnaise
- 3 tablespoons of grated Parmesan
- 2 tablespoons of squeezed lemon juice
- ½ teaspoon of anchovy paste
- ½ minced garlic clove
- ½ teaspoon of Worcestershire sauce
- 1 pinch of pepper
- 450 g romaine lettuce, torn into pieces
- 250 g grilled chicken, diced
- 24 croutons without fat
Preperation
Preparation time : 15 min
Total time : 15 min
1. Put the mayonnaise, squeezed lemon juice, anchovy paste, garlic, Worcestershire sauce, Parmesan and pepper in a bowl. Mix thoroughly.
2. Place the romaine lettuce, chicken and croutons in a large bowl. Add the sauce then mix everything to coat the lettuce leaves well. Divide into 4 portions and serve.
Per serving: 278 calories, 15 g of fat (including 2 g of saturated fatty acids), 383 mg of sodium, 8.5 g of carbohydrates, 2 g of sugars, 1.5 g of fiber, 25 g of protein .
2. Greek salad
Why it will stall your stomach: this crunchy mediterranean salad contains black olives, rich in fatty acids and good for a healthy heart. It also has 7 g of dietary fiber, thanks to all the fresh vegetables that go into its composition.
Precisely, large portions of low-calorie vegetables soothe great hunger: it is because they deceive your body. He believes you eat a lot more food than you actually eat!
Ingredients for 4 persons
- 1 romaine lettuce (or replace with the salad of your choice)
- 1 green pepper, cut into thin slices
- 2 very ripe tomatoes, diced
- 1 cucumber cut into thin slices
- 1 onion (or more, depending on taste), cut into thin slices
- crumbled feta cheese
- some black olives according to taste
- 1 handful of toasted pine nuts
- a few pieces of grilled chicken or fish (optional)
Vinaigrette
- 1 tablespoon of red wine vinegar
- 1 tablespoon of squeezed lemon juice
- 1 slice of garlic, finely chopped or cut into thin slices
- salt and pepper, according to taste
- 4 tablespoons of olive oil
Preperation
Preparation time : 18 min
Total time : 18 min
1. Clean, cut and mix all the salad ingredients.
2. Using a fork, combine all the dressing ingredients in a bowl. (Quick tip: smell your vinaigrette BEFORE tasting it. If it smells too much of vinegar, add more oil.) Add the vinaigrette to the salad.
3. Mix everything in a large bowl, and have a good drink!
Per serving: 395 calories, 33.5 g of fat (including 8 g of saturated fatty acids), 748 mg of sodium, 17.5 g of carbohydrates, 7 g of sugars, 7 g of fiber, 8 g of protein .
3. Beef flank salad
Why it will stall your stomach: a lot of people have an unfavorable opinion about red meat. But lean meat, like flank steak, is low in saturated fat. In addition, red meat is also an excellent source of protein and its iron content helps fight fatigue.
Ingredients for 4 persons
- 450 g fat-free flank steak
- 1 pinch of salt
- 2 pinches of pepper
- 2 hearts of romaine lettuce (about 500 g), cut into pieces
- 4 beautiful tomatoes, seeded and cut into thin slices
- 1 peeled cucumber, seeded and cut into thin slices
- 1 large carrot, cut into thin slices
- ½ red onion cut into thin slices
- 85 g of blue cheese with reduced fat content in crumbs
- 3 tablespoons of crème fraîche with reduced fat content
- 1 tablespoon of white wine vinegar
- ½ teaspoon of Worcestershire sauce
Preperation
Preparation time : 15 min
Cooking time : 15 min
Total time : 40 mins
1. Preheat your cast iron grill to medium-high heat.
2.Sprinkle the flank steak with a pinch of pepper and a pinch of salt. Place the steak on the grill, after covering it with a thin layer of oil. Cook the flank steak 5-6 min on each side, more or less depending on your cooking preference.
3. Leave the flank steak to cool for 10 minutes on a cutting board. Then cut it into thin slices and separate into 4 portions.
4. Meanwhile, combine romaine lettuce, tomatoes, cucumber, carrot and onion in a large bowl. In a separate bowl, combine the blue cheese, mayonnaise, sour cream, vinegar, Worcestershire sauce and 1 pinch of pepper.
5. Pour the cheese mixture over the ingredients in the bowl and mix everything thoroughly. Divide into 4 portions and garnish with the flank steak slices.
Per serving: 372 calories, 24 g of fat (including 6.5 g of saturated fatty acids), 503 mg of sodium, 10 g of carbohydrates, 5 g of sugars, 2.5 g of fiber, 28 g of protein .
4. Shrimp salad
Why it will stall your stomach: even a small serving of avocado contains enough monounsaturated fatty acids (also called omega-9s) to help you shed extra pounds. Pair avocados with delicious shrimp, low in calories and high in protein, and you have a tasty and filling meal!
Ingredients for 4 persons
- 2¼ tablespoons of white wine vinegar
- ½ teaspoon of salt
- ½ teaspoon of chilli powder or chili spice mixes (depending on taste)
- 3 tablespoons of extra virgin olive oil
- 225 g of head lettuce, torn into pieces
- 2 grapefruits, cut into pieces
- 2 avocados, peeled and cut into thin slices
- 275 g of cooked shrimp
- 1 whole scallion (including the green), cut into thin slices
- 4 teaspoons of cilantro, chopped
Preperation
Preparation time : 10 minutes
Total time : 10 minutes
1. Combine the vinegar, salt and chili powder in a small bowl. Gradually add the oil, whisking with a fork.
2. Place lettuce in a large dish, avocados and grapefruit, or on 4 separate plates. Arrange the shrimp on the lettuce.
3. Sprinkle with scallions and cilantro.
4. Finally, pour the chili vinaigrette over everything.
Per serving: 357 calories, 22 g of fat (including 3 g of saturated fatty acids), 500 mg of sodium, 22 g of carbohydrates, 11.5 g of sugars, 7 g of fiber, 20.5 g of protein .
5. Black bean and corn salad
Why it will stall your stomach: 175g of black beans contain 15g of protein and 21g of satiating fiber, or half of your recommended daily allowance.
But there's another good reason why black beans are popular with people looking to lose weight: Several studies indicate that eating beans reduces the risk of being overweight.
Ingredients for 4 persons
- 175 g of corn kernels
- 2 cans of 450 g black beans, rinsed and drained
- 4 tablespoons finely chopped fresh parsley
- 2 tablespoons finely chopped red onion
- 4 tablespoons of balsamic vinegar
- 2 tablespoons of olive oil
- 1 teaspoon of squeezed lemon juice
- 1 teaspoon of garlic, finely chopped
- 1 teaspoon of honey (or brown sugar)
- salt
- ground pepper
- lettuce leaves of your choice
Preperation
Preparation time : 5 minutes
Total time : 35 mins
1. Combine corn, beans, parsley, onion, vinegar, oil, squeezed lemon juice, garlic and honey (or brown sugar) in a large bowl. Let the salad marinate at room temperature for 30 minutes. Salt and pepper to taste.
2. Arrange the lettuce leaves on 4 salad plates. Serve the black bean and corn salad using a large spoon.
Per serving: 417 calories, 7 g of fat (including 1 g of saturated fatty acids), 220 mg of sodium, 67 g of carbohydrates, 7 g of sugars, 21 g of fiber, 22 g of protein.
6. Mesclun with grilled salmon and walnuts
Why it will stall your stomach: Not only is this salad less than 300 calories, but the salmon and walnuts are also packed with omega-3 fatty acids, known for their satiating effect.
A recent study indicates that people who eat a diet high in omega-3 fatty acids are less likely to be hungry after a meal than people who consume low omega-3 fatty acids.
Ingredients for 4 persons
- 600 g mesclun (mixture of lettuce, lamb's lettuce, arugula, chicory, treviso, escarole, etc.)
- 30 g of walnut kernels, crushed
- 1 tablespoon of olive oil
- 1 teaspoon of walnut oil
- 2 teaspoons of balsamic vinegar
- 1 pinch of salt
- 350 g of salmon fillet
- homemade vinaigrette, with a little honey and mustard
Preperation
Preparation time : 15 min
Cooking time : 10 minutes
Total time : 25 mins
1. Wash and wring out the mesclun, until it is very dry.
2. Heat a large, non-stick skillet over medium heat. Add the crushed walnuts and toast them for 1 min. Remove and reserve the nuts.
3. Heat ½ tablespoon of olive oil in the pan over medium heat. Add half of the mesclun to the pan and sauté for about 1 min. Place the warmed mesclun in a standard size bowl.
4. Repeat these steps with the remaining olive oil and mixed greens. Finally, mix the mesclun with the walnut oil, balsamic vinegar and salt.
5. Position your oven rack about 20 cm from the grill. Preheat the grill of your oven to high temperature. Place the salmon in a suitable oven dish, skin side down.
6. Apply a layer of mustard and honey vinaigrette to the entire surface of the salmon. Grill until cooked, about 8-10 min depending on the thickness of the fillets.
7. Cut the salmon into pieces, divide into 4 portions and arrange on the mesclun.
Per serving: 238 calories, 15 g of fat (including 2 g of saturated fatty acids), 218 mg of sodium, 6 g of carbohydrates, 2.5 g of sugars, 3 g of fiber, 20 g of protein.
7. Chicken, pistachio and carrot salad
Why it will stall your stomach: this unexpected blend of flavors — grapes, carrots and pistachios — brings a touch of sweet / savory to this salad recipe. In addition, cashews have a high content of fiber, protein and fatty acids that are good for the health of the heart.
Ingredients for 4 persons
- 450 g carrots, peeled and sliced
- 1 tablespoon of brown sugar
- 2 tablespoons of extra virgin olive oil
- ½ teaspoon of salt
- ½ teaspoon of freshly ground black pepper
- 2 boneless, skinless chicken breasts (about 350 g in total) and cut into thin and regular slices
- 4 tablespoons of chives (or scallion), finely chopped
- 1 teaspoon of apple cider vinegar
- 1 nice shallot, cut into thin slices
- 40 g of arugula
- 1 bunch of watercress (remove the stems that are too thick)
- 150 g of red grapes, seeded and cut in 2
- 2 tablespoons of unsalted pistachios, shelled and cut into small pieces
Preperation
Preparation time : 20 mins
Cooking time : 25 mins
Total time : 45 mins
1. Preheat your oven to 220 ° C. Apply a thin layer of olive oil on a 30 cm x 22 cm baking sheet and on a baking sheet with pinched edges.
2. Place the carrots in the pre-oiled baking sheet. Sprinkle with sugar, a teaspoon of olive oil, 1 pinch of salt and 1 pinch of pepper. Mix thoroughly to coat all the carrots.
3. Roast in the oven for 25 min, stirring frequently, until the carrots are tender and lightly browned at the ends.
4. About 5 minutes from the end of cooking the carrots, put the chicken in a pile in the pre-oiled baking sheet. Pour 1 teaspoon of olive oil over the chicken and sprinkle it with 2 teaspoons of chives, 1 pinch of salt and 1 pinch of salt. Mix all the ingredients well.
5. Arrange the chicken pieces on the baking sheet in a single layer. Roast the chicken breasts, turning them once, for 5-7 min or until cooked through. Take the carrots and chicken out of the oven and let cool for a few minutes.
6. Meanwhile, combine the vinegar, shallot, remaining olive oil, chives, 1 pinch of salt and 1 pinch of pepper in a large bowl. Leave to stand for 5 minutes to let all the flavors macerate.
7. For the final touches, add the arugula, watercress and red grapes to the vinaigrette. Mix well and put everything on a large dish. Arrange the carrots, chicken and juice on the salad. Add the pistachios last. Serve hot.
Per serving: 307 calories, 10 g of fat (including 1.5 g of saturated fatty acids), 445 mg of sodium, 32 g of carbohydrates, 22 g of sugars, 4.5 g of fiber, 23 g of protein .
8. Tex Mex salad with grilled chicken
Why it will stall your stomach: Load up on protein, fiber and delicious flavor with this Tex Mex salad recipe. In addition, the blend of black beans, corn kernels and lettuce contains over a third of your daily fiber intake.
Ingredients for 4 persons
Sauce
- 4 tablespoons of ranch sauce (or house dressing with a little mayonnaise added)
- 4 tablespoons of salsa verde sauce
- 2 tablespoons of fresh cilantro, finely chopped
Salad
- 1 tablespoon of chili spice blend
- ¼ teaspoon of ground cumin
- ¼ teaspoon garlic powder
- ¼ teaspoon of onion powder
- ¼ teaspoon of salt
- 1 pinch of pepper
- 450 g of chicken breasts (not too thick), cut into thin slices
- 1 lime, cut in 4
- 450 g romaine lettuce, cut into thin strips
- 1 can of black beans (425 g), rinsed and drained
- 90 g of corn kernels
- 1 nice tomato, diced
- 40 g of onion, cut into slices
Preperation
Preparation time : 10 minutes
Cooking time : 8 mins
Total time : 18 min
1. To prepare the dressing, mix the ranch sauce, salsa verde sauce and cilantro until all the ingredients are combined. Cover and set aside in the refrigerator.
2. To prepare the salad, apply a thin layer of oil to your barbecue grill or cast iron grill and heat over medium-high heat. In a bowl, combine the chili spices, cumin, garlic powder, onion powder, salt and pepper.
3. Apply this mixture evenly to the chicken pieces, rubbing their entire surface.
4.Grill the chicken, turning it once, for 3-4 min or until the meat is completely cooked (clear cooking juices without pink flesh). Arrange in a dish and squeeze the juice of a lime over the grilled chicken.
5. In a large bowl, mix the romaine lettuce with half the ranch sauce. Divide into 4 equal portions on plates.
6. Pour the beans, corn kernels and red onion in equal portions over the salad. Finally, arrange the grilled chicken breasts on each serving. Serve with the remaining sauce on the side.
Per serving: 295 calories, 5.5 g of fat (including 0.5 g of saturated fatty acids), 787.5 mg of sodium, 29 g of carbohydrates, 4 g of sugars, 10 g of fiber, 34 g protein.
9. Mesclun with vegetables and chicken Provencal style
Why it will stall your stomach: the secret ingredient in this recipe is hard-boiled eggs, which have a high satiety index. Several studies indicate that people who eat eggs for breakfast benefit from their high protein content.
They feel fuller and are less likely to snack between meals throughout the day than people who eat toast.
Ingredients for 6 people
Breaded chicken with mustard sauce
- olive oil
- 270 g breadcrumbs
- 2 teaspoons of Provence herbs
- 2 teaspoons of sweet paprika
- 4 boneless, skinless chicken breasts
- 8 tablespoons of Dijon mustard
Provencal vegetable and chicken salad
- 225 g green beans, hulled
- 150 g of “spring mix” mesclun (spinach, green and red romaine, green and red oak leaves, arugula, radicchio, etc.)
- 4 breaded chicken breasts in mustard sauce, cut into thin slices
- 90 g roasted red peppers, drained and sliced
- 3 hard-boiled eggs, sliced
- 1 bunch of whole scallions (including green), sliced (about 35 g)
- 12 tablespoons of house dressing
Preperation
Preparation time : 6 min
Cooking time : 6 min
Total time : 12 mins
1. Place two racks in the middle of your oven and preheat to 200 ° C. Apply a generous layer of olive oil to two 40 cm x 30 cm baking sheets or any other shallow baking sheets.
2. Combine the breadcrumbs, Provence herbs and paprika on a large piece of baking paper. Arrange the chicken pieces in a single layer on another piece of baking paper.
3. Brush both sides of the chicken evenly with the Dijon mustard. Then, coat each side of the chicken pieces with the breadcrumb mixture, one piece at a time.
4. Shake the pieces to remove excess breadcrumbs and arrange them in a single layer on the pre-oiled baking sheets. Drizzle with olive oil before putting in the oven.
5. Bake for 15 minutes. Then, alternate the position of the plates on the racks and cook for another 10 min, or until a cooking thermometer inserted in the thickest part of the chicken indicates a temperature of 70 ° C and the juice of cooking is clear.
6. Reserve the 4 chicken breasts to use in the salad recipe.
7. To prepare the salad, place the beans in a 21 cm x 21 cm microwave-safe baking dish. Add about 6 cm of water to the dish.
8. Cover the dish with cling film, except in a small corner to ventilate it well during cooking. Microwave on high for 6 min. Or until beans are cooked through and still crunchy.
9. Drain and rinse with cool water to stop cooking. Dry completely with a clean cloth. Reserve until the beans are completely cool.
10. Meanwhile, arrange the springtime mixed greens on a large platter. Garnish the leaves with the chicken, red peppers, hard-boiled eggs, scallion and chilled beans. Drizzle with dressing before serving.
Per serving: 321 calories, 12 g of fat (including 2 g of saturated fatty acids), 845 mg of sodium, 23 g of carbohydrates, 5 g of sugars, 3.5 g of fiber, 30 g of protein.
10. Mexican Minced Beef Salad
Why it will stall your stomach: this mexican-inspired little treat is a mix of foods to suit all tastes. And by using extra lean beef, you benefit from its high satiating protein content, but with reduced saturated fat content.
Ingredients for 8 people
- 450 g of minced beef, extra lean
- 1 packet of chili spice blend (about 20 g)
- 23 cl of water
- 1 romaine lettuce cut into strips
- 1 can of corn kernels (about 300 g), drained
- 2 tomatoes, diced
- house dressing
- 1 packet of tortilla chips (225 g), crushed
Preperation
Preparation time : 10 minutes
Cooking time : 7 min
Total time : 17 mins
1. Heat a generous layer of cooking oil in a large, non-stick skillet over medium-high heat. Add the ground beef and cook for 5 min, or until golden brown.
2. Drain the cooking fat from the pan then add the chili spice blend and water. Stir until the mixture begins to thicken. Remove from the heat.
3. Place lettuce, corn kernels, tomatoes and dressing in a large bowl. Mix gently to coat everything well. Arrange the meat and tortilla chips on the salad just before serving.
Per serving: 338 calories, 13 g of fat (including 4 g of saturated fatty acids), 876 mg of sodium, 39.5 g of carbohydrates, 9 g of sugars, 4 g of fiber, 14.5 g of protein .
11. Sautéed Chicken and Cashew Salad
Why it will stall your stomach: Cashews are packed with monounsaturated fatty acids (omega-9 fatty acids), which are highly beneficial to your body. Pair the nuts with a serving of skinless chicken breasts, and you have a hearty, flavorful salad in front of you.
Ingredients for 4 persons
- 340 g of boneless, skinless chicken breasts, cut into thin strips
- 4 tablespoons of soy sauce reduced in salt
- ½ teaspoon of dried and ground chilli (ground cayenne pepper, for example)
- 3 tablespoons of cashew nuts (raw)
- 2 tablespoons of rapeseed oil
- 5 garlic cloves, finely chopped
- 1 ½ tablespoon of fresh ginger, peeled and finely chopped
- 1 beautiful red pepper, cut into thin slices
- 2 carrots cut into thin slices
- 4 scallions cut into diagonal slices
- 12 cl of orange juice
- 225 g of iceberg salad, cut into thin strips
- 675 g of baby spinach
Preperation
Preparation time : 25 mins
Cooking time : 14 mins
Total time : 39 min
1. Combine the chicken breasts, 2 tbsp soy sauce and the dried, ground chili in a medium bowl. Cover the bowl and set aside.
2. Cook the cashews in a small non-stick skillet over medium heat, stirring regularly, for 3-4 min or until lightly browned. Pour the nuts into a plate and let cool.
3. Heat 1 tablespoon of rapeseed oil in a large non-stick skillet over medium-high heat. Add the garlic and ginger and sauté for 1-2 min, until they release their aroma or until lightly browned.
4. Add the chicken breasts and sauté for 3-4 min, or until the meat is no longer pink. Transfer everything to a clean bowl.
5. Pour the last tablespoon of rapeseed oil into the large non-stick skillet and heat over medium-high heat. Add the red peppers, carrots and sauté for 3 min. Add the scallions and sauté for an additional 2 min, or until the vegetables are tender but with a little crunch.
6. Return the chicken breasts, with their juice, to the pan. Add the orange juice and the remaining 2 tablespoons of soy sauce. Bring everything to a boil, stirring. Simmer for 30 seconds and remove from the heat.
7. Combine the lettuce and spinach leaves and place them in a large, deep dish or in a large, shallow bowl. Add the chicken mixture to the leaves. Sprinkle with crushed cashews before serving hot.
Per serving: 255 calories, 10.5 g of fat (including 1.5 g of saturated fatty acids), 649.5 mg of sodium, 18 g of carbohydrates, 7.5 g of sugars, 4 g of fiber, 24 g of protein.
12. Roasted Sweet Potato Salad
Why it will stall your stomach: guaranteed, this vegetarian dish will satisfy your stomach. Sweet potatoes are a good source of satiating fiber - they cover almost half of your recommended daily allowance with just one serving of this salad.
Ingredients for 4 persons
- 2 tablespoons of olive oil
- 1 pinch of salt
- 1 pinch of black pepper, freshly ground
- 900 g of sweet potatoes, cleaned with a brush and cut into 2.5 cm thick dice
- 2 beautiful red peppers, cut into 2.5 cm pieces
- 2 tablespoons of white balsamic vinegar (or white wine vinegar)
- 250 g of spinach or arugula, torn into small pieces
Preperation
Preparation time : 12 mins
Cooking time : 40 mins
Total time : 52 min
1. Preheat the oven to 220 ° C.
2. Combine the oil, salt and black pepper in a large rectangular baking sheet. Add the sweet potatoes, red peppers and mix everything to coat all the ingredients.
3. Roast, stirring occasionally, for 40 min or until the sweet potatoes are tender. Remove the baking sheet from the oven and stir to incorporate the white balsamic vinegar.
4. Place the spinach or arugula in a large bowl. Add the sweet potato mixture and mix everything to coat all the ingredients. Serve immediately.
Per serving: 302.5 calories, 7.5 g of fat (including 1 g of saturated fatty acids), 363 mg of sodium, 55 g of carbohydrates, 13 g of sugars, 11 g of fiber, 7.5 g protein.
Your turn...
Have you already tried these hearty and satiating salad recipes? Say in the comments if you liked it and if they filled your stomach. We can't wait to hear from you! :-)
Do you like this trick ? Share it with your friends on Facebook.
Also to discover:
8 Delicious Homemade Vegetarian Hamburger Recipes.
The EASIEST, Most FULL-SIZING Salad You Can Make.
