10 Delicious Spring Roll Salad Recipes Under 250 Calories

Spring Roll Salad

Spring rolls are a fresh and fun way to mix up your salad routine, and the best part? They can be light enough to fit into your calorie goals! Here are ten delicious spring roll salad recipes, each under 250 calories, that are full of flavor and perfect for warm-weather meals or snacks. Dive into the fresh ingredients and vibrant flavors that will keep your taste buds happy without weighing you down!

Classic Spring Roll Salad: Rice Noodles, Lettuce, Peanut Dressing.

A bowl of classic spring roll salad with rice noodles, colorful vegetables, and peanut dressing.

This classic spring roll salad is a delightful mix of textures and flavors. It combines tender rice noodles with crisp lettuce, fresh vegetables, and a rich peanut dressing that ties everything together. The balance of savory, nutty, and slightly sweet notes makes it a refreshing dish that can be a meal on its own or a light side dish.

Making this salad is simple and quick, perfect for a busy day or a weekend treat. With just a few fresh ingredients and minimal prep time, you can enjoy a bowl of goodness that’s also light on calories.

Ingredients

  • 4 ounces rice noodles
  • 2 cups mixed lettuce (like romaine and butter lettuce)
  • 1 cup shredded carrots
  • 1 cup thinly sliced bell peppers
  • 1/2 cup chopped cucumber
  • 1/4 cup fresh cilantro, chopped
  • 1/4 cup peanuts, chopped

Peanut Dressing

  • 1/4 cup peanut butter
  • 2 tablespoons soy sauce
  • 1 tablespoon honey or maple syrup
  • 1 tablespoon rice vinegar
  • 1 teaspoon sesame oil
  • Water, as needed to thin

Instructions

  1. Cook the rice noodles according to package instructions. Drain and rinse under cold water to cool.
  2. In a large bowl, combine the cooked noodles, mixed lettuce, carrots, bell peppers, cucumber, and cilantro.
  3. For the dressing, whisk together peanut butter, soy sauce, honey, rice vinegar, and sesame oil. Add water gradually until you reach your desired consistency.
  4. Drizzle the dressing over the salad and toss gently to combine.
  5. Top with chopped peanuts just before serving for some extra crunch.

Avocado Spring Roll Salad: Avocado, Mixed Greens, Sesame Dressing.

A colorful avocado spring roll salad featuring sliced avocados, mixed greens, and sesame dressing.

This Avocado Spring Roll Salad is a fresh and vibrant dish that balances creamy avocado with crisp mixed greens, making it both delicious and satisfying. The sesame dressing adds a nutty flavor that enhances the freshness of the ingredients, creating a light yet filling meal that’s perfect for warmer days.

Not only is this salad easy to prepare, but it’s also a healthy option packed with nutrients. It can serve as a quick lunch or a colorful side dish at dinner. Enjoy the delightful blend of flavors and textures!

Ingredients

  • 2 ripe avocados, sliced
  • 4 cups mixed greens (spinach, arugula, or lettuce)
  • 1/2 cup cherry tomatoes, halved
  • 1/4 cup red onion, thinly sliced
  • 1/4 cup shredded carrots
  • 2 tablespoons sesame seeds
  • 3 tablespoons soy sauce
  • 1 tablespoon rice vinegar
  • 1 tablespoon sesame oil
  • 1 teaspoon honey (or agave syrup)
  • Salt and pepper to taste

Instructions

  1. In a large bowl, combine the mixed greens, cherry tomatoes, red onion, and shredded carrots.
  2. In a separate small bowl, whisk together the soy sauce, rice vinegar, sesame oil, honey, salt, and pepper to create the dressing.
  3. Drizzle the dressing over the salad and toss gently to combine.
  4. Top the salad with sliced avocado and sprinkle sesame seeds on top.
  5. Serve immediately and enjoy your refreshing Spring Roll Salad!

Shrimp Spring Roll Salad: Shrimp, Cabbage, Lime Vinaigrette.

A colorful shrimp spring roll salad with a variety of fresh vegetables and lime vinaigrette.

Spring is the perfect time to enjoy a refreshing Shrimp Spring Roll Salad. This dish combines succulent shrimp with crunchy cabbage, creating a delightful mix of textures and flavors. Topped with a bright lime vinaigrette, it’s both zesty and light, making it an excellent choice for a warm day.

This salad is not only quick to whip up, but it also packs a punch in taste while keeping things under 250 calories. Perfect for lunch or a light dinner, this meal fits nicely within lean recipes clean eating guidelines. Serve it as a standalone dish or alongside a spring roll salad bowl for a full spread.

Ingredients

  • 1 pound shrimp, peeled and deveined
  • 4 cups shredded cabbage (mix of green and purple)
  • 1 cup shredded carrots
  • 1/2 cup chopped cilantro
  • 1/4 cup sliced bell peppers
  • Juice of 2 limes
  • 2 tablespoons olive oil
  • 1 tablespoon honey or agave syrup
  • Salt and pepper to taste

Instructions

  1. Cook the Shrimp: In a skillet over medium heat, add a little olive oil. Sauté the shrimp until pink and cooked through, about 3-4 minutes. Season with salt and pepper.
  2. Prepare the Salad: In a large bowl, combine the shredded cabbage, carrots, cilantro, and bell peppers.
  3. Make the Dressing: In a small bowl, whisk together lime juice, olive oil, honey, salt, and pepper until well combined.
  4. Assemble: Add the cooked shrimp to the salad bowl and drizzle with the lime vinaigrette. Toss everything gently to combine.
  5. Serve: Enjoy immediately or chill in the refrigerator for 15 minutes for a cooler dish.

Thai-Inspired Spring Roll Salad: Rice Noodles, Carrots, Cilantro.

A vibrant Thai-inspired spring roll salad with rice noodles, carrots, and cilantro in a bowl.

This Thai-inspired spring roll salad is a delightful blend of flavors and textures, making it a refreshing choice for any meal. The combination of rice noodles, crunchy carrots, and fresh cilantro creates a light yet satisfying dish that is easy to whip up.

The vibrant colors and crisp veggies bring a burst of freshness to your plate, while the subtle heat and tang from the dressing tie everything together. Perfect for a quick lunch or a light dinner, this salad is not only tasty but also keeps you feeling light and energized.

Ingredients

  • 4 oz rice noodles
  • 1 large carrot, julienned
  • 1 cup fresh cilantro, chopped
  • 1 red bell pepper, sliced
  • 1/4 cup green onions, chopped
  • 1/4 cup peanut dressing (or salad with peanut dressing)
  • 1 tablespoon lime juice
  • Salt and pepper to taste

Instructions

  1. Cook the rice noodles according to package instructions, then drain and rinse them under cold water to stop the cooking process.
  2. In a large bowl, combine the cooked rice noodles, julienned carrots, chopped cilantro, sliced bell pepper, and green onions.
  3. Drizzle the peanut dressing and lime juice over the salad, tossing gently to combine. Season with salt and pepper to taste.
  4. Serve immediately or let it chill in the fridge for about 15 minutes for enhanced flavors.

Mango Spring Roll Salad: Mango, Mixed Greens, Ginger Dressing.

A bowl of Mango Spring Roll Salad with mango, mixed greens, and ginger dressing.

This Mango Spring Roll Salad is a delightful mix of fresh flavors, perfect for springtime. The sweetness of ripe mango pairs beautifully with crisp mixed greens, creating a refreshing dish that feels light yet satisfying. It’s simple to whip up and can be enjoyed as a side or a main course.

The ginger dressing adds a zesty kick that enhances the overall taste of the salad, making it a fantastic option for those looking for healthy and vibrant meals. Whether you’re preparing a casual lunch or a light dinner, this salad is sure to impress!

Ingredients

  • 2 cups mixed greens
  • 1 ripe mango, sliced
  • 1/4 cup red onion, thinly sliced
  • 1/4 cup carrots, shredded
  • 1/4 cup cucumber, sliced
  • 1/4 cup cilantro, chopped
  • 2 tablespoons sesame seeds
  • For the Ginger Dressing:
  • 2 tablespoons fresh ginger, grated
  • 1 tablespoon soy sauce
  • 1 tablespoon honey
  • 1 tablespoon rice vinegar
  • 1 tablespoon sesame oil

Instructions

  1. Prepare the Dressing: In a small bowl, whisk together the grated ginger, soy sauce, honey, rice vinegar, and sesame oil until well combined.
  2. Assemble the Salad: In a large bowl, combine the mixed greens, sliced mango, red onion, carrots, cucumber, and cilantro.
  3. Add the Dressing: Drizzle the ginger dressing over the salad and toss gently to combine.
  4. Finish with Sesame Seeds: Sprinkle sesame seeds on top for added crunch before serving.

Veggie-Packed Spring Roll Salad: Cucumber, Bell Peppers, Rice Vinegar.

A bowl of fresh salad with cucumbers and bell peppers

This veggie-packed spring roll salad is a refreshing way to enjoy a medley of colorful vegetables. With crisp cucumbers and sweet bell peppers, each bite bursts with flavor. The rice vinegar adds a tangy kick that complements the fresh ingredients perfectly.

Whether you’re looking for a light lunch or a vibrant side dish for dinner, this salad is simple to whip up and sure to please. Plus, it’s a great option for those following lean recipes for clean eating.

Ingredients

  • 2 cups mixed salad greens
  • 1 medium cucumber, thinly sliced
  • 1 red bell pepper, julienned
  • 1 yellow bell pepper, julienned
  • 2 tablespoons rice vinegar
  • 1 tablespoon olive oil
  • Salt and pepper to taste
  • 1 tablespoon sesame seeds (optional)

Instructions

  1. In a large bowl, combine the mixed salad greens, cucumber, and bell peppers.
  2. In a small bowl, whisk together the rice vinegar, olive oil, salt, and pepper.
  3. Pour the dressing over the salad and toss gently to combine.
  4. Sprinkle with sesame seeds if desired before serving.

Spicy Tofu Spring Roll Salad: Tofu, Lettuce, Chili-Lime Dressing.

A vibrant salad featuring spicy tofu, crisp lettuce, and colorful vegetables.

This Spicy Tofu Spring Roll Salad is a fresh and zesty option that packs a punch. Tofu marinated in a chili-lime dressing adds a delightful heat, perfectly complemented by crisp lettuce and vibrant veggies. It’s not only easy to prepare but also a fantastic way to enjoy a light meal that feels satisfying.

If you’re looking for a healthy dish with a mix of flavors and textures, this salad fits the bill! The combination of spicy tofu and crunchy veggies makes it a great choice for a spring or summer meal. Plus, it’s under 250 calories, making it a perfect addition to your lean recipes for clean eating. Now, let’s get into how to make this delicious salad!

Ingredients

  • 1 block firm tofu, drained and pressed
  • 2 tablespoons soy sauce
  • 1 tablespoon chili paste
  • 1 tablespoon lime juice
  • 4 cups romaine lettuce, chopped
  • 1/2 red bell pepper, sliced
  • 1/4 cup red onion, thinly sliced
  • 2 tablespoons fresh cilantro, chopped
  • 1 tablespoon sesame oil
  • Salt and pepper to taste

Instructions

  1. Prepare the Tofu: Cut the pressed tofu into cubes. In a bowl, mix soy sauce, chili paste, and lime juice. Marinate the tofu cubes in this mixture for at least 15 minutes.
  2. Sauté the Tofu: Heat sesame oil in a skillet over medium heat. Add the marinated tofu and sauté until golden brown on all sides, about 8-10 minutes.
  3. Assemble the Salad: In a large bowl, combine chopped lettuce, sliced bell pepper, and red onion. Top with the sautéed tofu and sprinkle with fresh cilantro.
  4. Toss and Serve: Gently toss everything together and season with salt and pepper to taste. Serve immediately for a refreshing meal!

Chicken Spring Roll Salad: Grilled Chicken, Cabbage, Peanut Sauce.

A bowl of Chicken Spring Roll Salad with grilled chicken, fresh vegetables, and peanut sauce.

This Chicken Spring Roll Salad is a fresh and vibrant dish that combines juicy grilled chicken with crisp cabbage and a rich peanut sauce. It’s not only delicious but also light, making it a perfect option for those looking to keep their meals under 250 calories. With its mix of textures and flavors, every bite feels like a treat.

Preparing this salad is a breeze. Simply grill the chicken, toss it with crunchy vegetables, and drizzle with a homemade peanut dressing. It’s a simple, quick, and satisfying meal that you can whip up any day of the week, serving as a delightful addition to your collection of lean recipes for clean eating.

Ingredients

  • 2 grilled chicken breasts, sliced
  • 4 cups shredded cabbage (green and purple)
  • 1 cup shredded carrots
  • 1/2 cup cucumber, thinly sliced
  • 1/4 cup chopped cilantro
  • 1/4 cup green onions, sliced
  • 1/4 cup peanuts, chopped (optional)

Peanut Dressing Ingredients

  • 3 tablespoons natural peanut butter
  • 1 tablespoon soy sauce
  • 1 tablespoon honey or agave syrup
  • 1 tablespoon rice vinegar
  • 1 teaspoon sesame oil
  • Water to thin as needed

Instructions

  1. Prepare the Dressing: In a small bowl, whisk together peanut butter, soy sauce, honey, rice vinegar, sesame oil, and enough water to reach your desired consistency.
  2. Assemble the Salad: In a large bowl, combine shredded cabbage, carrots, cucumber, cilantro, and green onions. Toss well to mix.
  3. Add Chicken: Place the sliced grilled chicken on top of the salad mixture.
  4. Drizzle Dressing: Pour the peanut dressing over the salad and toss gently to coat everything evenly.
  5. Serve: Top with chopped peanuts if desired and enjoy your fresh Spring Roll Salad with Peanut Sauce!

Sweet Chili Spring Roll Salad: Bell Peppers, Rice Noodles, Sweet Chili Sauce.

A colorful Sweet Chili Spring Roll Salad with bell peppers and rice noodles.

This Sweet Chili Spring Roll Salad is a delightful mix of vibrant bell peppers and tender rice noodles, all tossed together with a zesty sweet chili sauce. It’s a refreshing dish that combines crunchy veggies with a hint of sweetness, making every bite satisfying and flavorful. Simple to prepare, this salad is perfect for a light lunch or as a side dish for dinner.

The combination of rice noodles and fresh vegetables makes it a great addition to your meal rotation, especially during warmer months. Not only is this dish low in calories, but it also serves as an excellent example of how to enjoy healthy eating without sacrificing taste. Get ready to whip up this easy Sweet Chili Spring Roll Salad!

Ingredients

  • 4 ounces rice noodles
  • 1 red bell pepper, thinly sliced
  • 1 yellow bell pepper, thinly sliced
  • 2 cups mixed greens (like spinach and arugula)
  • 1/4 cup chopped cilantro
  • 2 tablespoons sesame seeds
  • 1/4 cup sweet chili sauce

Instructions

  1. Cook the Rice Noodles: Boil water in a pot and cook the rice noodles according to package instructions. Once cooked, drain and rinse under cold water to stop the cooking process.
  2. Prepare the Vegetables: While the noodles are cooking, wash and slice the bell peppers into thin strips. Chop the cilantro and set aside.
  3. Mix the Salad: In a large bowl, combine the cooked rice noodles, sliced bell peppers, mixed greens, and chopped cilantro.
  4. Add the Dressing: Drizzle the sweet chili sauce over the salad and toss well to combine. Sprinkle sesame seeds on top for added crunch.
  5. Serve: Enjoy your Sweet Chili Spring Roll Salad immediately or refrigerate for a refreshing meal later!

Grilled Shrimp Spring Roll Salad: Grilled Shrimp, Cabbage, Cilantro-Lime Dressing.

A vibrant bowl of Grilled Shrimp Spring Roll Salad with fresh vegetables and a cilantro-lime dressing

This Grilled Shrimp Spring Roll Salad combines juicy, flavorful shrimp with crisp cabbage and a zesty cilantro-lime dressing. It’s a refreshing dish that’s easy to prepare and perfect for warm weather. Each bite offers a delightful crunch paired with the savory taste of grilled shrimp, making it a fantastic option for a satisfying meal under 250 calories.

The bright flavors of the cilantro-lime dressing really bring this salad to life, enhancing the freshness of the vegetables and the succulent shrimp. This recipe is not only simple to make but also perfect for meal prep or a quick weeknight dinner. You can enjoy it as a light lunch or serve it as a side dish at your next gathering!

Ingredients

  • 1 lb shrimp, peeled and deveined
  • 4 cups shredded cabbage (green and purple)
  • 1 cup carrots, julienned
  • 1/4 cup fresh cilantro, chopped
  • 1/4 cup lime juice
  • 2 tablespoons olive oil
  • 1 teaspoon honey
  • Salt and pepper to taste

Instructions

  1. Preheat the grill to medium-high heat. Toss the shrimp with olive oil, salt, and pepper.
  2. Grill the shrimp for about 2-3 minutes on each side, or until they turn pink and are cooked through.
  3. In a large bowl, combine the shredded cabbage, carrots, and chopped cilantro.
  4. In a small bowl, whisk together lime juice, honey, salt, and pepper to create the dressing.
  5. Add the grilled shrimp to the salad and drizzle with the cilantro-lime dressing. Toss gently to combine.
  6. Serve immediately and enjoy your refreshing spring roll salad!
Spring Roll Salad
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