Easy Red, White, and Blueberry Salad (Video)
This Easy Red White and Blueberry Salad is perfect for holiday parties, and this salad with fruit is the kind of recipe I’d consider a healthy treat for a special occasion.
This Easy Red White and Blueberry Salad with strawberries, banana, and blueberries is such a perfectly colored salad for a patriotic holiday. And the Fourth of July is just around the corner, so I wanted to remind you of this favorite salad as an idea for your holiday menu! (I’d also recommend Low-Carb Loaded Cauliflower Mock Potato Salad as a Fourth of July party dish; that recipe is already popular even though I just posted it last week!)
You may be surprised to see a fruit salad on my blog, and it’s true fruit has much more sugar than vegetables so this is one of those recipes that I consider a healthy treat that you’d eat only 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.
I did use a lot of blueberries and strawberries and very little banana in this Easy Red White and Blueberry Salad (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 homemade dressing.) This is probably too high in carbs for most of my readers to make often, but it’s a wonderful treat for a holiday meal.
How to make this salad:
(Scroll down for complete recipe including nutritional information.)
- 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 fat-free 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 Recipes for Red, White, and Blue Food:
- 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)
- 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.
I would use Monkfruit Sweetener (affiliate link) for this recipe.
This recipe created by Kalyn.
Amount 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:
Blueberries and strawberries are relatively low-glycemic as far as fruits go, but this Easy Red White and Blueberry Salad is still probably Phase 3 for the South Beach Diet. Salads with fruit can’t be low-carb but you can make it lower in carbs by using low-carb yogurt like I did or making your own dressing and just using a small amount of banana.
Find More Recipes Like This One:
Use Salad Recipes to find more recipes like this one. Use the Recipes by Diet Type photo index pages to find more recipes suitable for a specific eating plan. You might also like to Follow Kalyn’s Kitchen on Pinterest to see all the good recipes I’m sharing there.