10 Great Grain Salads Under 300 Calories

Skimp on the calories, not the flavor! Let the ingredients marry together overnight in the fridge to enhance the seasonings, or serve one of these salads warm alongside chicken or fish for a nutritious dinner. These grain salads are oh-so-satisfying served hot or cold. From couscous to buckwheat, and quinoa to barley, if there's a grain there's a way! They're also perfectly portable for outdoor picnics and warm weather celebrations. Read on to get recipes for grain salads under 300 calories per serving.

01 of 11

Fresh Tabbouleh | 183 Calories

Fresh Tabbouleh on a white plate
Christina

"Delicious! I love tabbouleh, and I loved this version," says Christina. "A great combo of flavors!"

02 of 11

Zesty Whole Grain and Vegetable Salad | 226 Calories

Zesty Whole Grain and Vegetable Salad
Photo by Buckwheat Queen.

"I love whole grains, but could find very few recipes with sorghum," says Cheryl Locke. "I 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."

03 of 11

Best Buckwheat Salad | 224 Calories

Best Buckwheat Salad
Photo by Buckwheat Queen.

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

04 of 11

Brown Rice Belgian Endive Salad | 250 Calories

Brown Rice and Belgian Endive Salad
Brown Rice and Belgian Endive Salad.

"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."

05 of 11

Mediterranean Barley Salad | 220 Calories

Mediterranean Barley Salad
spjeffer

"A delicious chilled whole-grain salad to serve with grilled chicken, or on its own for lunch," says DrkEyedCajn. "It can be improved with a combination of whole grains, but the barley works on its own."

06 of 11

Zesty Quinoa Salad | 270 Calories

Zesty Quinoa Salad
Linda(LMT)

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

07 of 11

Healthy Warm Farro Salad | 174 Calories

Healthy Warm Farro Salad on a white plate with lemon garnish
Kim's Cooking Now

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

08 of 11

Black Bean, Corn, and Quinoa Salad | 250 Calories

Black Bean, Corn, and Quinoa Salad
Buckwheat Queen

"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."

09 of 11

Spicy Forbidden Rice Salad | 271 Calories

Spicy Forbidden Rice Salad
Photo by Buckwheat Queen.

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

10 of 11

Couscous Fruit Salad | 236 Calories

Couscous Fruit Salad
Couscous Fruit Salad | Photo by lutzflcat.

"For me, the fresh mango and chopped peanuts really brought this to life," says lutzflcat. "We love Israeli couscous. This is absolutely delicious, and I wouldn't change a thing."

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More Great Grains

rice salad with eggs, ham, olives in a wooden bowl
Buckwheat Queen
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