Low-Fat Grain Salad
A vibrant, light salad with whole grains, roasted veggies, and a zesty lemon-herb dressing for a refreshing low-fat option. This mediterranean-inspired salads (low-fat, vegetarian) ready in about 25 minutes pairs cooked brown rice, medium, diced grilled eggplant, medium, diced grilled zucchini into a side that holds its own next to almost any main — bright, balanced, and quick enough to slot into a weeknight plate. Each serving lands at about 220 calories and feeds 4, so it slots cleanly next to roasted proteins, grain bowls, or weeknight mains. Tap "Plan a meal with the AI" below to drop this recipe into your week and send the ingredients straight to Instacart. Nutrition values are approximate, calculated from USDA FoodData Central (fdc.nal.usda.gov) — verify against ingredient labels for any health-driven dietary plan.
Ingredients
- 1.5 cups, cooked brown rice
- 1 medium, diced grilled eggplant
- 1 medium, diced grilled zucchini
- 1 large, diced cucumber
- 1 small, finely chopped red onion
- 1 tbsp olive oil
- 1 tbsp lemon juice
- 1 tbsp, chopped fresh dill
- 1/2 tsp salt
Instructions
- Step 1: In a large bowl, combine cooked brown rice, diced eggplant, zucchini, cucumber, and red onion.
- Step 2: In a small bowl, whisk together 1 tbsp olive oil, 1 tbsp lemon juice, 1 tbsp dill, and 1/2 tsp salt until emulsified.
- Step 3: Pour the dressing over the salad and toss to coat. Let sit for 10 minutes to allow flavors to meld.
- Step 4: Serve chilled or at room temperature, garnished with additional dill and a drizzle of olive oil.
Equipment for this recipe
Top-rated tools to make this recipe successfully.
Frequently asked questions
How long does Low-Fat Grain Salad take to make?
Total time is about 25 minutes (25 min prep + 0 min cook). Most home cooks find this fits comfortably into a weeknight; double the batch on Sunday for two dinners.
How do I store leftover Low-Fat Grain Salad?
Cool to room temperature within 2 hours, then store in an airtight container in the fridge for up to 4 days. Reheat covered in a 350°F oven for 10-12 minutes, or microwave at 70% power in 60-second bursts to keep cooked brown rice from drying out.
Can I substitute ingredients in Low-Fat Grain Salad?
Yes — most ingredients in this recipe have flexible swaps. For oil, use any neutral high-smoke-point oil (avocado, grapeseed, refined coconut). For aromatics, dried herbs at ⅓ the volume of fresh work in a pinch. The full ingredient list is shoppable on Instacart so you can see substitutes in real time.
How do I scale Low-Fat Grain Salad for a different number of people?
The recipe is written for 4 servings. Multiply each ingredient by (your serving target / 4). Cook time stays roughly the same up to 2x; for 3-4x batches, switch from a skillet to a sheet pan or stockpot so the food isn't crowded — overcrowding steams instead of browns.
Is Low-Fat Grain Salad low-fat?
Yes — this recipe is tagged low-fat, vegetarian based on its ingredient list. Always cross-check labels for packaged ingredients (sauces, broths, condiments) since formulations vary by brand.
What others are saying
- ★★★★★
This has become our go-to general dish. We make it weekly.
- ★★★★★
Kids gobbled it up without complaints — that's a 5-star in my book.
- ★★★★☆
Tasty recipe. I'd add a bit more seasoning next time.
