I didn’t even know I was making a Waldorf salad the first time I threw together this healthy, Greek-yogurt based apple and raisin salad! Traditionally, Waldorf Salad is a creamy apple salad made with nuts or fruits and served on a bed of lettuce (see Wikipedia definition below). I also learned that a Waldorf salad usually has a base of mayonnaise or salad dressing, and can even include sugar and/or milk too! My apple yogurt salad is made without any of those ingredients, rendering a healthier version, and the use of Greek yogurt packs it with more protein, too! I served mine as a side dish, though it definitely would have also been really great on a bed of lettuce as a lunch or appetizer! I hope you enjoy it!
Healthy Waldorf Salad Recipe:
16 oz non-fat Greek yogurt
1 and 1/2 Tablespoons fresh lemon juice
3 Tablespoons honey or agave nectar
1/2 cup chopped celery tops
1 cup chopped walnuts (optional)
1 cup raisins
6-8 red delicious apples, chopped (I used 7 small apples this time around)
- In a large bowl, mix together Greek yogurt, lemon juice, and honey (or agave nectar) until well-combined.
- Add all other ingredients, tossing to even coat the dressing.
- Serve as a side-dish or on a bed of lettuce! Garnish with parsley, walnuts, raisins, or lemon zest!
- 16 oz non-fat Greek yogurt
- 1 and 1/2 Tablespoons fresh lemon juice
- 3 Tablespoons honey or agave nectar
- 1/2 cup chopped celery tops
- 1 cup chopped walnuts (optional)
- 1 cup raisins
- 6-8 red delicious apples, chopped (I used 7 small apples this time around)
- In a large bowl, mix together Greek yogurt, lemon juice and honey (or agave nectar) until well-combined.
- Add all other ingredients, tossing to evenly coat the dressing.
- Serve as a side dish or on a bed of lettuce! Garnish with parsley, walnuts, raisins, or lemon zest!
- Also delicious without walnuts. Keep chilled until ready to serve. Will keep for 3-5 days in the refrigerator in a sealed container.
Healthier than other recipes. . .
After discovering that, indeed, I had made a Waldorf salad, and it was delicious, I was curious to see what other recipes included. Here is a look at the top three recipes for “Waldorf Salad” that come up when Google searching (as of May 31st, 2016, when this was first published):
|Recipe Source||Ingredients||Macros/Calories per 1/2 cup|
|http://www.foodnetwork.com/recipes/food-network-kitchens/waldorf-salad-recipe2.html||walnut halves, non-fat yogurt, light mayonnaise, parsley, honey, lemon zest, black pepper, crisp apples, celery, golden raisins, lemon juice, Boston lettuce||Calories: 104
Fats: 6 g
Carbs: 12 g
Protein: 3 g
|http://allrecipes.com/recipe/16800/waldorf-salad-ii/||mayonnaise, white sugar, lemon juice, salt, apples, celery, walnuts, raisins|| Calories: 143
Fats: 11 g
Carbs: 12 g
Protein: 1 g
|http://www.bettycrocker.com/recipes/waldorf-salad/479909d5-48c5-44db-b836-76fbd24618c3||mayonnaise, lemon juice, mlk, apples, celery, walnuts, optional salad greens|| Calories: 154
Fats: 15 g
Carbs: 6 g
Protein: 1 g
|To Eat Pray Love||apples, raisins, celery, walnuts, non-fat Greek yogurt, lemon juice, agave nectar|| Calories: 123
Fats: 4 g
Carbs: 19 g
Protein: 4 g
Compared to the other three recipes I researched, this Healthy Waldorf Salad recipe has more protein and less fat. Obviously, it depends on what you’re going for in your diet. Feel free to adjust to fit your needs and restrictions! If you eliminate the walnuts in my recipe, the macros change to just 79 calories per half cup servicing, 0 g Fat!!!, 18 g carbs (mostly from the raisins, really), still maintaining 3 g protein. Give it a try! I have found non-fat or even low fat Greek yogurt to be a suitable replacement for mayonnaise or sour cream in many different recipes, including deviled eggs, potato salad, and tuna salad.
What are your thoughts?
What other replacements or healthy tips do you have related to this Healthy Waldorf Salad Recipe?
Did you try it? What did you think?