10 Great Grain Salads under 300 Calories

These top-rated salads go with the grains! Easy to prepare, they’re low-calorie grain salads that offer loads of flavor and exciting textures. They pair up deliciously with simple roasts, baked fish, and almost anything off the grill. Give these grains a try!

1. Fresh Tabbouleh | 183 Calories

“Delicious! I love tabbouleh, and I loved this version,” says Christina. “Great combo of flavors!”

Tabbouleh

Photo by Meredith

2. Zesty Whole Grain and Vegetable Salad | 226 Calories

“I love whole grains, but could find very few recipes with sorghum,” says Cheryl Locke. ” had some vegetables from the garden and decided to throw a few things together. “Delicious! Other grains and vegetables can be added depending on what you have on hand.”

Zesty Whole Grain and Vegetable Salad

Photo by Buckwheat Queen

3. Best Buckwheat Salad | 224 Calories

“This is delicious! Dill, mint, and cumin go well together,” says Buckwheat Queen.

Best Buckwheat Salad

Photo by Buckwheat Queen

4. Brown Rice Belgian Endive Salad | 250 Calories

“A healthy snack or lunch that will keep you full,” says kekadu. “This recipe would be great for summer or fall picnics, too! Add finely chopped fruit such as oranges or apples.”

Brown Rice Belgian Endive Salad

Photo by Buckwheat Queen


Check out our collection of Rice Salad Recipes.


5. Mediterranean Barley Salad | 220 Calories

“A great chilled whole-grain salad to serve with grilled chicken, or on its own for lunch,” says DrkEyedCajn. “Can be improved with a combination of whole grains, but the barley works on its own.”

6. Zesty Quinoa Salad | 270 Calories

“This bright and colorful salad is light and citrusy,” says scrumdiddly. “It’s a whole new way to enjoy quinoa. Lime juice and cilantro give a refreshing kick, while quinoa and black beans provide tasty vegan protein. If you’re not vegan, add even more protein by adding chunks of chicken or turkey. Yum!”

Zesty Quinoa Salad

Photo by Linda (LMT)


Explore our collection of Quinoa Salad Recipes.


7. Healthy Warm Farro Salad | 174 Calories

Serve this quick and delicious salad warm or cold. “It is great as a packed lunch, too,” says Cris.

Healthy Warm Farro Salad

Photo by Kim’s Cooking Now

8. Black Bean, Corn, and Quinoa Salad | 250 Calories

“Tangy and zippy! I added some black lime powder (loomi aswad) and some cayenne pepper,” says Buckwheat Queen. “I also used some precooked tri-colored quinoa that I had in the freezer. Can’t get any easier than that! Next time, I’ll add an avocado.”

Black Bean, Corn, and Quinoa Salad

Photo by Buckwheat Queen

9. Spicy Forbidden Rice Salad | 271 Calories

“A spicy blend of forbidden black rice, bell peppers, and cashews,” says docswife. Try it beside almost any baked fish or chicken recipe.

Spicy Forbidden Rice Salad

Photo by Buckwheat Queen

10. Couscous Fruit Salad | 236 Calories

“For me, the fresh mango and the chopped peanuts really brought this alive,” says lutzflcat. “We love pearl/Israeli couscous, this is absolutely delicious, and I wouldn’t change a thing.”

Couscous Fruit Salad

Photo by lutzflcat


Check out the collection of Grain Salad Recipes.


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