Low Calorie Italian Salad

This Low Calorie Italian Salad is just 121 calories and makes a wonderful side salad recipe! If you want to enjoy this as an Olive Garden CopyCat, swap out the carrots for olives (more on that in the recipe card).

Ingredients You’ll Need

• 3 hearts of romaine 
• ¼ red onion sliced
• 1 pint cherry tomatoes
• ¼ cup shaved parmesan 
• 16 pepperoncinis (more or less if you don’t like)
• 2 carrots (see recipe card for “Olive Garden” Swap)
• ½ cup Low Calorie Italian Dressing
• 1 cup Low Calorie Croutons

Low Calorie Italian Salad

Healthy Italian Salad Meal Prep and Storage

Meal Prep: To meal prep a salad, add all the ingredients to individual meal prep containers, or family sized containers. Add the dressing and the croutons to separate containers and do not add it until you are ready to serve. 
Storage: Will hold in the fridge for 4-5 days, does not hold well in the freezer. 
Serving: If you added the dressing and the salad gets soggy, add it to a sandwich wrap or large tortilla. It’s a great way to salvage leftover soggy salad. 

Low Calorie Italian Salad Recipe

Low Calorie Italian Salad

Lose Weight By Eating

This Low Calorie Italian Salad is just 121 calories, and I have included a low calorie dressing and croutons for you as well!

If you want an Olive Garden "Copycat" I have supplied you with a modification to do just that.

Special Tip: This is supposed to be a side dish salad, but you can absolutely have the entire salad for under 500 calories!

5 from 1 vote

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Prep Time 10 minutes mins

Cook Time 0 minutes mins

Total Time 10 minutes mins

Course Side Dish

Cuisine American, Italian

Servings 4 servings

Calories 121 kcal

Ingredients

 

US CustomaryMetric

 

1x2x3x

• 3 hearts of romaine cleaned and chopped
• ¼ red onion sliced
• 1 pint cherry tomatoes quartered
• ¼ cup shaved parmesan or shredded
• 16 pepperoncinis more or less if you don’t like
• 2 carrots shredded with a vegetable peeler
• ½ cup Low Calorie Italian Dressing
• 1 cup Low Calorie Croutons

Make it an Olive Garden Copycat:

• Swap the carrots for one 16oz can of black olives drained

Instructions

 

• To a large bowl, combine the chopped romaine, onion, tomatoes, parmesan, pepperoncinis, carrots and Italian Dressing.
• Mix well, top with croutons and serve.

Nutrition

Serving: 1.5cupsCalories: 121kcalCarbohydrates: 17gProtein: 6gFat: 4gSaturated Fat: 1gPolyunsaturated Fat: 1gMonounsaturated Fat: 2gTrans Fat: 0.003gCholesterol: 4mgSodium: 180mgPotassium: 693mgFiber: 5gSugar: 7gVitamin A: 13241IUVitamin C: 66mgCalcium: 141mgIron: 2mg

Keyword Italian Salad, Olive Garden Salad

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Nutrition Modifications for Healthy Italian Salad

Low Sodium Italian Salad: When you make the salad dressing, be sure to get low sodium broth. Also, skip the salt in the croutons and limit the amount of pepperoncinis you have as those are high in sodium.

High Protein Italian Salad: Feel free to add some leftover chicken to this to make it a hearty meal (this is meant to be a side salad).

Low Carb Italian Salad: Skip the croutons, or use a keto bread when making them.

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