Healthy Green Salad that will keep you full! Perfect for weight loss
Healthy Green Salad that will keep you full! Perfect for weight loss is a easy Italian-American recipe that serves 4. 180 calories per serving. Recipe by The Modern Nonna on YouTube.
Prep: 16 min | Cook: PT0M | Total: 25 min
Cost: $4.30 total, $1.08 per serving
Ingredients
- 1 head Romaine Lettuce (washed, trimmed, stacked and rolled before slicing)
- 5 pieces Radishes (thinly sliced on a diagonal; optional)
- 2 stalks Green Onions (sliced thin, include both white and green parts)
- 1 medium Cucumber (seedless preferred, diced into bite‑size pieces)
- 1 tsp Salt (kosher or sea salt)
- 1 tbsp Olive Oil (extra‑virgin for best flavor)
- 3 tbsp Plain Yogurt (full‑fat Greek yogurt works best for creaminess)
Instructions
Prepare Romaine Lettuce
Stack the romaine lettuce leaves, roll them tightly, and slice into thin ribbons using a sharp chef’s knife.
Time: PT5M
Slice Radishes
Trim the radish ends and slice thinly on a diagonal; set aside.
Time: PT2M
Slice Green Onions
Trim the root ends and slice the green onions thinly; set aside.
Time: PT2M
Dice Cucumber
Wash the cucumber, cut into bite‑size dice; sprinkle lightly with salt to draw out moisture.
Time: PT3M
Combine Vegetables
In a large salad bowl, combine the sliced lettuce, radishes, green onions, and cucumber.
Time: PT2M
Prepare Yogurt Dressing
In a small bowl, whisk together plain yogurt, olive oil, and a pinch of salt until smooth.
Time: PT2M
Dress the Salad
Drizzle the yogurt dressing over the salad and toss until evenly coated.
Time: PT2M
Serve
Serve immediately, or let sit for a few minutes for flavors to meld.
Time: PT0M
Nutrition Facts
- Calories
- 180
- Protein
- 4 g
- Carbohydrates
- 8 g
- Fat
- 16 g
- Fiber
- 3 g
Dietary info: Vegetarian, Gluten-Free, Low-Carb, Keto-Friendly (if using full‑fat yogurt)
Allergens: Dairy
Ingredient Substitutions
- Instead of Romaine Lettuce: Iceberg lettuce, Butter lettuce
- Instead of Radishes: Thinly sliced carrots
- Instead of Green Onions: Chives, Scallions
- Instead of Cucumber: Zucchini
- Instead of Salt: Sea salt
- Instead of Olive Oil: Avocado oil
- Instead of Plain Yogurt: Sour cream, Buttermilk
Equipment Needed
- Chef's Knife
- Cutting Board
- Large Salad Bowl
- Mixing Spoon
- Measuring Spoons (optional)
Critical Steps — Do Not Skip
- Slice lettuce thinly for even texture
- Whisk yogurt dressing until smooth
- Toss salad gently to coat evenly
Chef Tips from the Video
- Roll the lettuce before slicing to get uniform ribbons
- Taste the dressing before adding; adjust salt or olive oil as needed
- Use a wooden spoon for tossing to avoid bruising delicate lettuce leaves
Troubleshooting
Dressing is too thick.
Thin it with a splash of water or an extra drizzle of olive oil until desired consistency.
Lettuce becomes soggy after dressing.
Add the dressing just before serving and keep the lettuce dry; store undressed salad separately.
Storage
Refrigerator: Store leftover salad and dressing in separate airtight containers for up to 2 days.
Freezer: Not recommended to freeze.
Room temperature: Serve at room temperature; do not leave out more than 2 hours.
Make-Ahead Tips
- Prep all vegetables and store them in a sealed container in the fridge
- Keep the yogurt dressing in a separate jar and stir before using
- Dress the salad just before serving for maximum crispness
Frequently Asked Questions
What is the cultural significance and history of green salads in Italian‑American cuisine?
Green salads have long been a staple in Italian‑American households, representing a fresh, seasonal counterpoint to richer pasta and meat dishes. Immigrants brought simple vinaigrette‑style dressings, which evolved into creamier versions using yogurt or ricotta for a lighter, health‑focused twist.
What traditional regional variations of green salads exist in Italian cuisine?
In northern Italy, salads often feature bitter greens like radicchio with a simple lemon‑olive oil dressing, while southern regions favor milder lettuces with citrus or yogurt‑based dressings. The use of fresh herbs, capers, and anchovies also varies by region.
How is a creamy yogurt dressing traditionally used in Southern Italian households?
In Southern Italy, especially Sicily, a yogurt‑based dressing (sometimes mixed with ricotta) is used to lighten salads during hot summer months. It provides a tangy, cooling element that pairs well with crisp vegetables and fresh herbs.
What occasions or celebrations is a fresh green salad like this traditionally served in Italian families?
A light, crisp salad is commonly served at family lunches, holiday feasts, and as a starter for larger meals such as Sunday roasts or festive Christmas dinners. Its freshness balances richer courses and is especially popular during summer gatherings.
What authentic ingredients are used in a classic Italian green salad versus modern substitutes?
Traditional Italian salads use romaine or escarole, extra‑virgin olive oil, lemon juice or vinegar, and sometimes grated Parmigiano. Modern twists, like this recipe, replace lemon juice with plain yogurt for extra creaminess while still keeping olive oil and salt as core ingredients.
What other Italian dishes pair well with this creamy green salad?
The salad pairs beautifully with grilled fish such as branzino, roasted chicken, or a simple pasta al pomodoro. It also complements antipasto platters featuring cured meats, olives, and fresh mozzarella.
How has the concept of a “healthiest” salad evolved in modern Italian cooking?
Modern Italian chefs emphasize nutrient density, using whole‑food ingredients, reduced oil, and probiotic‑rich yogurts. This reflects a shift from heavy oil‑laden dressings to lighter, protein‑rich options that still honor traditional flavors.
What are the most common mistakes to avoid when slicing romaine lettuce for this salad?
A common error is cutting the lettuce too thick, which creates a chewy texture. Rolling the leaves before slicing ensures thin, uniform ribbons that blend well with the dressing.
Why does this recipe use plain yogurt instead of mayonnaise for the dressing?
Plain yogurt provides tanginess and protein with far fewer calories and saturated fats than mayonnaise. It also adds a probiotic boost, keeping the dressing lighter and more nutritious while still delivering creaminess.
What does the YouTube channel The Modern Nonna specialize in?
The Modern Nonna focuses on modern twists of classic Italian recipes, blending traditional techniques with health‑conscious ingredients. The channel emphasizes approachable home cooking, seasonal produce, and clear, step‑by‑step video tutorials.
Last updated: August 31, 2026
