Healthy Waldorf Salad

Healthy Waldorf Salad Recipe PhotoI 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!

waldorf salad definition, what is waldorf salad?, waldorf salad recipe, waldorf salad
Waldorf Salad Definition

 

Healthy Waldorf Salad Recipe:

Ingredients:

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)

Directions:

  1.  In a large bowl, mix together Greek yogurt, lemon juice, and honey (or agave nectar) until well-combined.
  2. Add all other ingredients, tossing to even coat the dressing.
  3. Serve as a side-dish or on a bed of lettuce!  Garnish with parsley, walnuts, raisins, or lemon zest!

Enjoy!!!

Healthy Waldorf Salad
Serves 18
A simple and delicious apple, celery, raisin salad with Greek yogurt and walnuts (optional).
Write a review
Print
133 calories
25 g
1 g
4 g
2 g
0 g
117 g
19 g
20 g
0 g
4 g
Nutrition Facts
Serving Size
117g
Servings
18
Amount Per Serving
Calories 133
Calories from Fat 32
% Daily Value *
Total Fat 4g
6%
Saturated Fat 0g
2%
Trans Fat 0g
Polyunsaturated Fat 3g
Monounsaturated Fat 1g
Cholesterol 1mg
0%
Sodium 19mg
1%
Total Carbohydrates 25g
8%
Dietary Fiber 2g
10%
Sugars 20g
Protein 2g
Vitamin A
1%
Vitamin C
7%
Calcium
5%
Iron
2%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 16 oz non-fat Greek yogurt
  2. 1 and 1/2 Tablespoons fresh lemon juice
  3. 3 Tablespoons honey or agave nectar
  4. 1/2 cup chopped celery tops
  5. 1 cup chopped walnuts (optional)
  6. 1 cup raisins
  7. 6-8 red delicious apples, chopped (I used 7 small apples this time around)
Instructions
  1. In a large bowl, mix together Greek yogurt, lemon juice and honey (or agave nectar) until well-combined.
  2. Add all other ingredients, tossing to evenly coat the dressing.
  3. Serve as a side dish or on a bed of lettuce! Garnish with parsley, walnuts, raisins, or lemon zest!
Notes
  1. Also delicious without walnuts. Keep chilled until ready to serve. Will keep for 3-5 days in the refrigerator in a sealed container.
beta
calories
133
fat
4g
protein
2g
carbs
25g
more
to eat pray love http://toeatpraylove.com/

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?

Comment below! 
apples, raisins, celery, walnuts, waldorf salad, to eat pray love

Eat. Pray. Love.

Leave a Reply

Your email address will not be published. Required fields are marked *