Light up your taste buds with the best fruit salad for weight loss with apple, banana, orange, and pomegranate. This easy fruit salad recipe is made with classic fruits that are easy to find year round.
I formulated this fruit salad weight loss recipe to be low in fat yet high in essential nutrients, including omega-3 fatty acids. Adding hemp seeds provides protein, and cinnamon is the perfect spice for improving insulin sensitivity.
This apple banana orange fruit salad is delicious and packed with nutrients to support your weight loss journey, including vitamins B1, B2, B3, B5, B6, folate, and magnesium. These nutrients are critical for glucose metabolism and producing energy in the mitochondria.
It also contains 91 mg of vitamin C, which is 100 % of the recommended intake and helps support the immune system. The mineral manganese is in high amounts, which is the cofactor of the SOD anti-oxidant enzyme to combat free radicals. The apple banana and orange fruit salad is low in calories and fat yet rich in nutrients and dietary fiber that promote satiety and slow down glucose absorption into the bloodstream.
Hemp seeds are one of my favorite plant protein sources to add to smoothies and this healthy fruit salad recipe. Ground flax seeds are another staple in my cupboard as they are rich in magnesium, an essential nutrient for weight loss and insulin resistance. They also contain the critical omega-3 fatty acids that many people need more of and are beneficial for weight loss and brain health.
Nutritional Information of the Fruit Salad for Weight Loss (per serving):
- Calories: 365
- Carbohydrates: 76g
- Protein: 8g
- Fat: 8g
- Fiber: 14g
You will feel light and energized after eating this weight loss fruit salad that is great for anyone wanting to lead a healthy lifestyle. While this is a great summer fruit salad, it can also be enjoyed anytime. As Canada’s weather cools down in fall and winter, I often prefer this apple banana orange fruit salad instead of a smoothie.
It is one of the best fruit salads for weight loss that you can enjoy year round. With the goodness of fresh fruits, seeds, and a touch of cinnamon, this fruit salad is a delightful blend of flavors and textures that is the perfect way to start your day.
Apple provides a crunchy fruit salad, and the addition of frozen pomegranate adds some extra color and zing. I chose to add frozen pomegranate seeds to this fruit salad as it was listed as a superfood on my Viome gut test.
You can substitute the pomegranate for any seasonal fruits that add extra color and flavor, such as blueberries, which are fantastic for weight loss, or grapes, which will still help you lose the extra kilos.
Ingredients in the fruit salad recipe for weight loss:
- 1 apple
- 1 orange
- 1 banana
- 1/4 cup pomegranate seeds
- 1 teaspoon flax seeds
- 1 tablespoon hemp seeds
- 1/4 teaspoon ground cinnamon
How to Make the Apple Banana Orange Fruit Salad:
1. Prepare the Fruits:
- Wash the apple, then cut it into bite-sized pieces. Place them in a large mixing bowl.
- Peel the orange and separate it into segments. Remove any seeds and cut the segments into smaller pieces. Add them to the bowl.
- Peel the banana and slice it into rounds. Gently fold it into the other fruits.
- Toss in the pomegranate seeds for an extra burst of flavor and color.
2. Add the Seeds:
- Sprinkle the flax seeds and hemp seeds over the fruits. These seeds are rich in fiber, protein, and healthy fats, providing a satisfying crunch and keeping you fuller for longer.
3. Incorporate Cinnamon:
- Evenly sprinkle the ground cinnamon over the fruit mixture. Cinnamon adds a warm, comforting flavor and helps stabilize blood sugar levels, supporting your weight loss goals.
4. Gently Toss and Mix:
- Gently toss the fruits and seeds together using a large spoon or spatula. Ensure the ingredients are well-distributed for a balanced bite in every serving.
Tips and Substitutions:
Customize this weight loss fruit salad to suit your taste preferences. You can add a squeeze of lemon juice for extra freshness or a drizzle of maple syrup, although the natural sweetness of the fruit is perfect for me.
For more protein, you can add more hemp seeds or a scoop of collagen powder without changing the taste of the fruit salad. Or top it with plain, low-fat greek yogurt, which is protein-rich for a creamy fruit salad.
If you like an extra crunch, try topping it with some air fryer granola.
This fruit salad also tastes great the following day, so you can double the recipe and pre-prep the salad in a large bowl, then store leftovers in a glass container in the fridge.
This apple banana orange fruit salad is great for weight loss and for providing essential vitamins and minerals your body needs. Enjoy this nutritious fruit salad with whole fruits as a healthy breakfast, snack, or light meal anytime you want a burst of flavor and energy!
Benefits of this fruit salad for weight loss
If you are on a weight loss diet, you will benefit from this simple recipe with low calories yet ample fiber in the fruits that are great for weight loss. Cinnamon is a fantastic spice for improving insulin sensitivity. I kept the fat content low and in line with the dietary recommendations in the Mastering Diabetes program for weight loss and insulin resistance.
Oranges are a low-calorie citrus fruit high in vitamin C. A meta-analysis of 13 studies, including 921 participants, showed that citrus and or its extracts significantly decreased body weight.
In this analysis, apples were noted as the 3rd best fruit for weight loss. Blueberries came in #1 and would be a great addition to this fruit salad. But Apples are much more affordable for many people and are still fantastic for weight loss. Both bananas and oranges were among the top ten types of fruit that were found to be associated with long term weight loss in the Nurses Health Study.
The consumption of fruit for weight loss is enhanced when there is dietary restriction of high fat foods. Thus, this low fat, high fiber, and low calorie fruit salad is a fantastic breakfast to enjoy for weight loss. Fruits have a low energy density yet are satisfying and full of fiber and water that all help to promote weight loss while feeling great and energized.
This fruit salad for weight loss is made with simple ingredients that can help you shed those excess pounds, especially when you eat this with other fruits for weight loss, such as blueberries and vegetables that help to lower blood sugar levels.
Also be sure to check out this low fodmap fruit salad that is also low fat and great for weight loss!
Fruit Salad for Weight Loss – Easy & Low Fat
- 1 knife
- 1 Chopping board
- 1 red apple
- 1 orange
- 1 banana
- 1/4 cup frozen or fresh pomegranate
- 1 tsp flax seeds
- 1 tbsp hemp seeds
- 1/4 tsp cinnamon
- Wash and chop the apple into small chunks.
- Peel the orange and divide into segments before slicing.
- Peel the banana then slice into rounds.
- Place chopped fruit into a medium bowl and sprinkle in the pomegranate, cinnamon and hemp stir. Gently stir and enjoy!