This Recipe for Healthy Waldorf Salad has no mayonnaise and is just 342 calories! Plus, this low calorie Waldorf salad recipe has 17.6g of protein… Talk about a healthy vegetarian salad!
Most apple Waldorf salad recipes are packed with fat and calories due to the mayo based Walford dressing. But I was able to make a creamy Waldorf salad dressing that’s low in calories and fat, while adding lots of protein and naturally boosting your metabolism.
Question: What is a Waldorf salad?
Answer: Waldorf salads is a apple salad with grapes, walnuts, and celery. Created at the Waldorf Astoria in 1893, this salad has been a staple in the popular New York hotel restaurant, and now you can make it at home for less calories!
This Healthy Waldorf Salad is just 342 calories and has 17.6g of protein!
Healthy Waldorf Salad
What You’ll Find in this Article:
Ingredients in Low Calorie Waldorf Salad
This fruit Waldorf salad with grapes is packed full of protein thanks to the walnuts, and our low calorie cooking ingredient…
Low Calorie Cooking Tip: Use 0% Greek yogurt and a small amount of dijon mustard to mimic the flavor of mayonnaise. You’ll save 100’s of calories and lots of fat. Plus Greek yogurt is a metabolism boosting ingredient that is also packed full of protein!
This Walford celery and apple salad makes a wonderful vegetarian meal. If you want to add even more protein top with grilled tofu, or (for non vegetarians) some shredded cooked chicken.
Shopping List for Low Calorie Waldorf Salad:
Waldorf Salad Dressing Ingredients:
- 0% Greek yogurt
- Dijon mustard
- Fresh lemon juice
- Honey
- Salt and pepper
Waldorf Salad Ingredients:
- Walnuts
- Sweet apples like Honeycrisp, Gala or Fuji
- Red seedless grapes
- Celery stalks
- Arugula, spinach, or mixed greens
How to Make Low Calorie Waldorf Salads
Waldorf apple salad recipes make wonderful lunches and side dishes. Best of all, they don’t require any cooking. Just a quick chop and mix and you’re all set.
Apple salads with celery perfectly balance savory and sweet, with a wonderful crunch. This Waldorf celery apple salad recipe can be made year around as these ingredients are always available. Though I really love this salad on hot summer days…
Meal Prep Tip: If you want to take this apple salad recipe for lunch at work, toss the apples in a bit of lemon juice to stop them from browning.
How to Make Low Calorie Waldorf Salad:
- To a medium bowl, combine all the Waldorf salad dressing ingredients. Mix well and set aside to marinate while you work on the salad.
- Heat a dry large skillet over medium heat. Once hot, add the walnuts and toast for 2 minutes each side. Remove from the pan to a plate to stop the cooking process and cool.
- Core and chop the apples, and add to a large bowl.
- Cut the grapes in half, and add to the bowl.
- Slice the celery into 1/4 inch slices, and add to the bowl.
- Add the Waldorf salad dressing to the bowl, and mix well with the apples, grapes and celery.
- Sprinkle 1/2 of the walnuts over the bowl of ingredients, crunching or breaking into smaller pieces as you work. Then mix the bowl of Waldorf salad ingredients again.
- Add 1/2 cup of arugula to 4 plates. Top each plate of greens with 1/4 of the Waldorf salad (about 1 and 1/4 cup each) and sprinkle the tops with remaining whole walnuts.
Low Calorie Waldorf Salad Recipe
This Easy Waldorf Salad Recipe is just 342 calories, making it a great low calorie lunch option.
Plus, this easy Waldorf salad recipe has 17.6g of protein, talk about a healthy meal. Try out this healthy salad for lunch, or cut the serving sizes in half and serve it as a side dish.
More Low Calorie Salad Recipes:
Low Calorie Waldorf Salad
Ingredients
Waldorf Salad Dressing:
- ¼ cup 0% Greek yogurt
- 1 teaspoon dijon mustard
- 1 tablespoon fresh lemon juice
- 1 teaspoon honey
- ½ teaspoon salt
- ⅛ teaspoon pepper
Waldorf Salad:
- 1 cup walnuts
- 2 sweet apples like Honeycrisp, Gala or Fuji
- 1 cup red seedless grapes
- 3 celery stalks
- 2 cups arugula spinach or mixed greens
Instructions
- To a medium bowl, combine all the Waldorf salad dressing ingredients. Mix well and set aside to marinate while you work on the salad.
- Heat a dry large skillet over medium heat. Once hot, add the walnuts and toast for 2 minutes each side. Remove from the pan to a plate to stop the cooking process and cool.
- Core and chop the apples, and add to a large bowl.
- Cut the grapes in half, and add to the bowl.
- Slice the celery into 1/4 inch slices, and add to the bowl.
- Add the Waldorf salad dressing to the bowl, and mix well with the apples, grapes and celery.
- Sprinkle 1/2 of the walnuts over the bowl of ingredients, crunching or breaking into smaller pieces as you work. Then mix the bowl of Waldorf salad ingredients again.
- Add 1/2 cup of arugula to 4 plates. Top each plate of greens with 1/4 of the Waldorf salad (about 1 1/4 cup each) and sprinkle the tops with remaining whole walnuts.
Nutrition
Nutrition and Calories in Waldorf Salad Recipes
Most Waldorf salad recipes are packed full of mayonnaise… which is full of calories and fat.
But I swapped it out for a combo of metabolism boosting in Greek yogurt and dijon mustard to mimic the flavor without all the calories and fat.
The nutrition is based off 1 serving (1 1/2 cup) of the no mayo Low Calorie Waldorf Salad Recipe above.
Important Note: As a reminder, at Lose Weight By Eating it is my goal to make you healthier, all-natural versions of your favorite recipes… not all will be “diet worthy” depending on the diet you are on. But they will be healthier versions to help curb your cravings.
You can find more low calorie salad dressings and recipes in the next section..
What to Read Next:
Lose Weight By Eating Cookbooks
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Article History:
- Originally written and published May 3, 2021 by Audrey Johns
- Updated on May 17, 2023 by Audrey Johns
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