Red White and Blue Salad
Truthfully a holiday party salad with American flag colors doesn’t get much easier than this Red White and Blue Salad made with fruit! And this colorful salad is perfect for holiday parties all summer long, and I’d consider this a healthy treat for a special occasion.
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This Red White and Blue Salad with strawberries, bananas, and blueberries is such a perfectly colored salad for a patriotic holiday. And the Fourth of July is just around the corner, so today I’m reminding you of this favorite salad for my Friday Favorites pick, and this is an idea for your holiday menu that’s extra easy to make!
You may be surprised to see a fruit salad on my blog, and it’s true fruit has more sugar than vegetables so this is one of those recipes that I consider a healthy treat to eat for a special occasion. But lately I’ve been hearing a lot about the health benefits of berries, and luckily they’re some of my favorite fruits.
And this colorful salad that’s red, white, and blue may be too high in carbs for most of my readers to make often, but it’s a wonderful treat for a holiday meal.
What ingredients do you need?
(This is only a list of ingredients; please scroll down for complete printable recipe. Or if you use the JUMP TO RECIPE link at the top of the page, it will take you directly to the complete recipe.)
- fresh blueberries
- fresh strawberries
- banana
- low-carb vanilla yogurt (or plain Greek yogurt, agave, and vanilla if you prefer that option)
How did I make a carb-conscious Red White and Blue Salad?
For this salad I used lot of blueberries and strawberries and not much banana (since bananas are much higher in sugar.) I also use low-carb vanilla yogurt for the dressing, or if you don’t want artificial sweetener, you can make your own dressing with plain Greek yogurt with a touch of vanilla and agave nectar. (I tried both, and I think I prefer the Greek yogurt dressing, but the other one is a bit easier.)
How high in carbs is the Red White and Blue Salad?
This colorful salad with American flag colors has about 20 net carbs per serving.
Want Red White and Blue Salad that’s even lower in carbs?
I haven’t tried it yet but I was thinking about Laurel’s Jicama Salad that combines jicama with mango, and I think it might be fun to replace the banana in this salad with cubes of crunchy jicama, which would definitely reduce the carbs.
Can you use other red white and blue fruits?
You could use raspberries, blackberries, or pitted fresh cherries cut in half instead of strawberries for this salad if you prefer. You could also use chopped pears instead of banana.
More Red White and Blue food:
- Red, White, and Blue Instant Pot Cheesecake ~ Pressure Cooking Today
- Red, White and Blue Quinoa Fruit Salad ~ Well Plated
- Red, White and Blue Berries and Cream ~ Cook Eat Well
How to make Red White and Blue Salad:
(This is only a summary of the steps for the recipe; please scroll down for complete printable recipe. Or if you use the JUMP TO RECIPE link at the top of the page, it will take you directly to the complete recipe.)
- I used this whole container of blueberries from Costco, which was about 3 cups of blueberries.
- You’ll also need 3-4 cups of strawberries, cut up into same-size pieces.
- Cut up one banana into pieces about the same size as the strawberries.
- Mix together the strawberries, blueberries, and banana in a bowl.
- This low-carb yogurt makes a good dressing for the salad if you want the easiest version; you may only need one container unless you really like a lot of dressing. Or make your own dressing by combining plain Greek yogurt and a little bit of Monkfruit Sweetener (affiliate link) or another sweetener of your choice and a little vanilla.
- Combine dressing with the salad ingredients using as much dressing as you prefer, and serve!
More Fourth of July Salad Ideas:
- Loaded Cauliflower Potato Salad
- Green Bean and Tomato Salad
- Spinach Salad with Bacon and Feta
- Avocado Tomato Salad
- Strawberry Spinach Salad
Red White and Blue Salad
This Red White and Blue Salad is perfect for the Fourth of July and this salad is extra easy to make and a nice healthy treat for a special occasion.
Ingredients
Ingredients:
- 3 cups fresh blueberries (slightly over one pound)
- 4 cups fresh strawberries, cut into bite-sized pieces
- 1 banana, cut into bite sized pieces
- 6 ounces low-carb vanilla yogurt (or see instructions if you prefer to make your own dressing)
Instructions
- Pick through the blueberries and remove any bruised or spoiled ones. (Most blueberries don’t need to be washed, but if they do, rinse in a colander and then let dry well, patting dry with paper towels if needed.)
- Cut the stem out of each strawberry and cut into bite sized pieces.
- Peel banana and cut into bite-sized pieces.
- Put the blueberries, strawberries and banana pieces in a bowl and gently stir to combine.
- If you’re making your own dressing, whisk together 6 oz. plain Greek Greek yogurt, 1 T Monkfruit Sweetener (affiliate link), and 1/2 tsp. vanilla, tasting and adjusting the flavor with a little more sweetener or vanilla as desired.
- Stir the dressing into the fruit and gently combine. Serve right away.
- This can be kept in the fridge for a few hours, but it will get watery if it sits too long.
Notes
I would use Monkfruit Sweetener (affiliate link) for this recipe.
Thisย recipe created by Kalyn.
Nutrition Information
Yield
6Serving Size
1Amount Per Serving Calories 105Total Fat 1gSaturated Fat 0gTrans Fat 0gUnsaturated Fat 0gCholesterol 1mgSodium 21mgCarbohydrates 24gFiber 4gSugar 17gProtein 3g
Nutrition information is automatically calculated by the Recipe Plug-In I am using. I am not a nutritionist and cannot guarantee 100% accuracy, since many variables affect those calculations.
Low-Carb Diet / Low-Glycemic Diet / South Beach Diet Suggestions:
Salads with fruit can’t be super low-carb but this Red White and Blue Salad might work for some people for a special occasion. You can make it lower in carbs by using even a smaller amount of banana or trying the tip to substitute jicama cubes for banana. Blueberries and strawberries are relatively low-glycemic as far as fruits go, but this Red White and Blue Salad is still probably Phase 3 for the original South Beach Diet.
Find More Recipes Like This One:
Use Salad Recipes to find more recipes like this one. Use the Diet Type Index to find recipes suitable for a specific eating plan. You might also like to follow Kalynโs Kitchen on Pinterest, on Facebook, on Instagram, on TikTok, or on YouTube to see all the good recipes Iโm sharing there.
Historical Notes for this Recipe:
This easy Red White and Blue Salad was first posted in 2014. It was last updated with more information in 2024.
13 Comments on “Red White and Blue Salad”
Thanks for this idea. I am making this – might add some jicama cut into stars!
Hope you enjoy, and now I want a star-shaped cutter! That’s such a fun idea!
Thanks Shirley, and happy weekend to you too!
Such a terrific and pretty recipe, Kalyn! So happy to be able to feature it on All Gluten-Free Desserts. Love Christi's idea on using jicama, too.
Thanks and happy weekend!
Shirley
Christi, love the idea of jicama in this! I'm a big fan of jicama in general, always looking for ways to use it.
I make a similar "patriotic salad" but use jicama as the white. They stay nice and crunchy and have a lot of fiber and vitamin C. It works great in "patriotic salsa" too with tomatoes and black beans.
Thanks Joanne and Jeanette; so glad you like it!
What a fun and easy fruit salad for any patriotic holiday!
Such a festive salad and so perfect for summer!
Janet, me too. I'm not a big fruit eater, but I do love blueberries!
Cheap blueberries? Count me in! ๐
Looks like a great salad, even after Memorial Day, Kalyn. ๐
Thanks Lydia. And Jake informs me that blueberries are cheap this year because there's a surplus. Who knew?
What a fun theme for a holiday fruit dish! I've been trying to eat blueberries more often, too, because they are so antioxidant-rich.