8 Low-Fat Middle Eastern Salads Perfect for UAE Summers in 2025
May 30, 2025
By Fitlab Team
Beat the heat with these low-fat Middle Eastern salads—hydrating, herby, and perfect for light summer meals across the UAE.
Middle Eastern Meal Plans
Summer in the UAE isn’t just about high temperatures—it’s also when our bodies crave lighter, refreshing meals. And what better way to satisfy that craving than with salads that are both nourishing and rooted in Middle Eastern tradition?
Middle Eastern cuisine naturally lends itself to healthy eating. Its salads are packed with fresh herbs, fiber-rich vegetables, and tangy citrus. They don’t rely on creamy dressings or heavy oils to taste great. Instead, they shine with clean, bold flavors and simple ingredients that work well with warm-weather appetites.
Here’s a collection of 8 low-fat Middle Eastern salads that are ideal for your summer diet. They’re easy to make, satisfying, and perfect for UAE kitchens—from quick weekday meals to entertaining on the weekend.
1. Tabbouleh
A refreshing Levantine staple made with bulgur wheat, parsley, tomatoes, mint, and lemon juice.
How to make it:
- Rinse 1/2 cup of fine bulgur and soak in hot water until soft.
- Finely chop 2 bunches of parsley, 1 large tomato, 4 sprigs of mint, and 2 spring onions.
- Mix all the ingredients with lemon juice, a drizzle of olive oil (optional), and salt.
- Chill for 30 minutes before serving.
Low-fat adaptation:
Use minimal olive oil or skip it entirely. The lemon juice and mint bring plenty of brightness.
Use minimal olive oil or skip it entirely. The lemon juice and mint bring plenty of brightness.
Extra tip:
Chill it for an hour before serving. This helps the bulgur absorb all the zesty flavor.
Chill it for an hour before serving. This helps the bulgur absorb all the zesty flavor.
Calories per serving: ~160 kcal
2. Fattoush
Crispy pita chips, fresh vegetables, and a zingy dressing make this salad a favorite across Lebanon and the Gulf.
How to make it:
- Chop 1 cucumber, 2 tomatoes, 1 radish, 1 romaine heart, and a handful of parsley.
- Toast 1–2 pieces of whole wheat pita until crispy, then break into small pieces.
- Mix vegetables and pita in a bowl. Toss with lemon juice, a splash of pomegranate molasses, and a pinch of sumac.
Low-fat adaptation:
Use baked or air-fried pita instead of fried. For dressing, stick with lemon juice and just a teaspoon of olive oil or use fat-free yogurt.
Use baked or air-fried pita instead of fried. For dressing, stick with lemon juice and just a teaspoon of olive oil or use fat-free yogurt.
Extra tip:
Add sumac to the dressing. It gives a tangy, citrus-like flavor without any added fat.
Add sumac to the dressing. It gives a tangy, citrus-like flavor without any added fat.
Calories per serving: ~180 kcal
3. Cucumber Yogurt Salad (Khyar Bi Laban)
A light salad made with chopped cucumber, low-fat yogurt, garlic, and mint.
How to make it:
- Peel and finely dice 2 cucumbers.
- In a bowl, mix with 1 cup of low-fat yogurt, 1 clove of minced garlic, and a handful of chopped mint.
- Add salt to taste and chill before serving.
Low-fat adaptation:
Use low-fat or Greek yogurt to reduce fat while maintaining creaminess.
Use low-fat or Greek yogurt to reduce fat while maintaining creaminess.
Serving idea:
Serve chilled as a side with grilled kebabs, or use it as a dip.
Serve chilled as a side with grilled kebabs, or use it as a dip.
Calories per serving: ~100 kcal
4. Balela (Chickpea Salad)
A protein-rich salad of chickpeas, tomatoes, parsley, onions, and lemon juice.
How to make it:
- Rinse and drain 2 cups of canned chickpeas.
- Finely chop 1 tomato, 1 small red onion, and a bunch of parsley.
- Toss with lemon juice, garlic, a pinch of cumin, and a drizzle of olive oil (optional).
Low-fat adaptation:
Rinse canned chickpeas thoroughly and skip any oil. Add a dash of cumin, paprika, or za’atar for flavor.
Rinse canned chickpeas thoroughly and skip any oil. Add a dash of cumin, paprika, or za’atar for flavor.
Extra tip:
This salad keeps well for 2 days in the fridge, making it perfect for meal prep.
This salad keeps well for 2 days in the fridge, making it perfect for meal prep.
Calories per serving: ~220 kcal
5. Arabic Tomato and Onion Salad
A classic salad made with fresh tomatoes, thinly sliced onion, parsley, and lemon juice.
How to make it:
- Slice 2 ripe tomatoes and 1 small red onion thinly.
- Chop a handful of parsley.
- Mix all ingredients in a bowl with lemon juice, a sprinkle of sumac, and salt to taste.
- Let it sit for 10 minutes before serving.
Low-fat adaptation:
Use zero oil and enhance flavor with sumac or a pinch of black pepper.
Use zero oil and enhance flavor with sumac or a pinch of black pepper.
Extra tip:
Let it sit for 10 minutes before serving. This allows the juices to combine beautifully.
Let it sit for 10 minutes before serving. This allows the juices to combine beautifully.
Calories per serving: ~90 kcal
6. Roasted Eggplant and Tomato Salad (Batinjan Mtabbal)
A smoky salad made with grilled or roasted eggplant, tomatoes, garlic, and parsley.
How to make it:
- Roast 1 large eggplant until soft and charred.
- Scoop out the flesh and chop finely.
- Mix with diced tomatoes, minced garlic, chopped parsley, lemon juice, and salt.
- Optional: Add a teaspoon of tahini for creaminess.
Low-fat adaptation:
Roast the eggplant instead of frying. Use just a teaspoon of tahini if needed—or skip it entirely for an even lighter version.
Roast the eggplant instead of frying. Use just a teaspoon of tahini if needed—or skip it entirely for an even lighter version.
Serving idea:
Top with pomegranate seeds for a touch of sweetness and color.
Top with pomegranate seeds for a touch of sweetness and color.
Calories per serving: ~130 kcal
7. Lentil and Herb Salad
Made with cooked brown lentils, parsley, tomatoes, scallions, and a lemon-garlic dressing.
How to make it:
- Boil 1 cup brown lentils until just tender. Drain and cool.
- Finely chop tomatoes, parsley, scallions, and mint.
- Combine all ingredients with lemon juice and a pinch of garlic powder.
- Toss gently and refrigerate before serving.
Low-fat adaptation:
Keep the dressing light—just lemon juice, garlic, and a drizzle of olive oil if needed.
Keep the dressing light—just lemon juice, garlic, and a drizzle of olive oil if needed.
Extra tip:
Serve slightly chilled for better flavor and texture.
Serve slightly chilled for better flavor and texture.
Calories per serving: ~200 kcal
8. Quinoa Tabbouleh
A modern, gluten-free variation of traditional tabbouleh using quinoa instead of bulgur.
How to make it:
- Cook 1/2 cup quinoa and let it cool.
- Finely chop parsley, mint, tomatoes, and cucumbers.
- Mix all ingredients with lemon juice and salt. Chill before serving.
- Optional: Add a small drizzle of olive oil for richness.
Low-fat adaptation:
Leave out the oil. Lemon juice, mint, and parsley give it all the flavor it needs.
Leave out the oil. Lemon juice, mint, and parsley give it all the flavor it needs.
Extra tip:
Add a few diced cucumbers for extra crunch and hydration.
Add a few diced cucumbers for extra crunch and hydration.
Calories per serving: ~170 kcal
How to Make These Salads Part of Your Summer Routine
These salads can be more than just a side—they can be your main meal. Here’s how to make them work for you:
- Prep 2–3 salads ahead of time and store them in the fridge. Most stay fresh for 1–2 days.
- Add grilled chicken, shrimp, or tofu for extra protein.
- Pair them with whole wheat pita, hummus, or a light soup for a full, satisfying meal.
Salads are especially helpful during hot days or fasting periods when your appetite dips but your body still needs nourishment.
Tips for Prepping Salads During UAE Summers
Prepping ahead can save time, reduce food waste, and help you stay consistent with your healthy eating goals. Here are a few practical tips:
- Chop veggies in batches: Store cucumbers, tomatoes, and onions in airtight containers lined with paper towels to stay fresh longer.
- Use herbs generously: Parsley, mint, and coriander not only boost flavor but also add cooling benefits during hot days.
- Make dressings separately: Store light lemon-based dressings in jars and add them only when serving to avoid sogginess.
- Cool grains before mixing: Let quinoa or lentils cool before combining to keep salads crisp and fresh.
- Add protein last: If you're mixing in chicken or eggs, store them separately and combine just before eating.
What Makes These Salads Ideal for UAE Summers
The key to a great summer meal in the UAE lies in hydration, freshness, and ease of digestion. These salads offer:
- High water content from cucumbers, tomatoes, and leafy greens
- Digestive benefits from herbs and lemon juice
- Minimal oil or fat, reducing heaviness and fatigue post-meal
- Versatility—you can serve them as mains, sides, or light snacks
Including them regularly in your meals can support weight goals, keep you cool, and promote overall wellness, especially in high temperatures.
Final Thoughts
You don’t need heavy dressings or fancy ingredients to eat well during summer. These 8 low-fat Middle Eastern salads are simple, flavorful, and perfect for life in the UAE.
They celebrate the best of traditional flavors—without the heaviness. And if you’re short on time? Fitlab’s healthy meal plans feature fresh, chef-prepared salads tailored for your goals.
Stay cool, eat light, and let every bite bring you closer to better health this season.
