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    Make It Skinny Please » Recipes » Holidays » Red White and Blue Fruit Salad

    Published: May 25, 2022 · Modified: Oct 5, 2022 by Toni Dash · 14 Comments

    Red White and Blue Fruit Salad

    Weight Watchers Points0
    Calories: 69kcal
    Carbs: 17g
    Protein: 1g
    Fats: 1g
    Jump to Recipe

    This post may include affiliate links. As an Amazon Associate I earn from qualifying purchases.

    red white and blue fruit salad in jar.

    A patriotic fruit salad is the hit of summer picnics and perfect for Independence Day and Memorial Day celebrating. The colors of the American flag is the perfect way to celebrate patriotic holidays in a healthy, low calorie way!

    red white and blue fruit salad in jar.
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    red white and blue fruit salad in jar.

    Summer Fruit Salads are a staple of summer barbecues for good reason. The fresh fruit is sweet and refreshing. It's a dish the entire family loves AND it's a great side dish that's a perfect addition to any gathering or meal.

    If you are looking for lower calories patriotic desserts, add a spray of low-fat or low-sugar whipped cream on the fruit salad! The perfect patriotic dessert!

    Jump to:
    • What makes this skinny?
    • Recipe Ingredient Notes
    • How to make this Red White and Blue Fruit Salad
    • Three Ways to Serve it
    • Expert Tips
    • More fruit options
    • Red Fruits
    • White Fruits
    • Blue Fruits
    • Make Star shapes
    • How to Store
    • More recipes you'll love!
    • Recipe

    What makes this skinny?

    It's all fresh fruits which are not only lower in calories but high in nutrition and fiber. The options on how to serve also does not add any high calorie fatty options that take away from the healthy addition of this salad to your summer bbqs!

    If on WW you'll love the points too (there aren't any).

    Recipe Ingredient Notes

    Any combination of red fruit, white fruit and blue fruits can be used! Check out the lists below of different fruits you can swap in!

    red white and blue fruit salad labelled ingredients.

    Blackberries. You'll need one 6-ounce container.

    Blueberries. You'll need one 6-ounce container.

    Raspberries. You'll need one 6-ounce container. See the note under Expert Tips for preparing raspberries.

    Strawberries. Use one 16-ounce container of sweet strawberries. Be sure to select strawberries that are ripe (no white or green on the fruit) and not bruised.

    Apples. Three medium or two large apples will be used. Rinse, dry and core the apples before cutting into bite-size piece. They do not need to be peeled. Use sweet apples versus tart (Granny Smith) apples.

    How to make this Red White and Blue Fruit Salad

    In a large serving bowl combine the fresh strawberries, fresh blueberries and raspberries, and chopped apple.

    red white and blue fruit salad in bowl pre-mixed.

    Stir all ingredients together. Serve at room temperature or chilled. See ways to serve it below!

    red white and blue fruit salad close up.

    Three Ways to Serve it

    • If the fruit is fully ripe and sweet, serving the summer salad as is with just the flavors of the fruits is perfect.
    • To brighten up the flavors, squeeze on the juice of 1-2 limes; toss to combine. The lime brightens the sweetness of the fruit. If the fruit isn't very sweet it can make it less sweet.
    • If the fruit is not sweet add 2-3 teaspoons of granulated sugar to the lime juice, stir to dissolve the sugar. Pour onto the fruit and toss. Allow the fruit to sit for 20 minutes. This is called macerating the fruit. It softens the fruit while pulling moisture out and allows a thin syrup to form which will sweeten the fruit.
    patriotic salad on red tray

    Expert Tips

    Select fully ripe fruit. The riper the fruit the more flavor and natural sweetness it will have. This helps avoid adding sweeteners to the fresh fruit salad (keeps the calories lower).

    Rinse and allow fruit to dry. For berries especially after rinsing place them on a few layers of paper towels to absorb excess moisture. Raspberries in particular are very delicate and can become water logged. Letting some of the excess moisture be absorbed before adding them to the salad will have better texture and they'll last longer.

    More fruit options

    Any combination of fruits you love make the perfect salad! The lists below give options for each color fruit great for a patriotic salad.

    Red Fruits

    • Strawberries
    • Raspberries
    • Red Grapes
    • Watermelon
    • Blood Oranges
    • Cherries
    • Pomegranate

    White Fruits

    • White Peaches
    • White Nectarines
    • Banana. Bananas will oxidize (turn brown) if exposed to the air for an extended period of time. They also don't stand up well in leftovers. We recommend these if making and serving directly.
    • Pear
    • Apples
    • Dragon fruit. This fruit can have different color flesh but one that is easier to find is white with small black seeds.
    • Carambola. Also called Star Fruit this fruit is actually light yellow, not white. BUT we've included it because if you cut it crosswise it makes perfect stars ideal for a red white and blue fruit salad for a patriotic salad.
    • White Currants
    • Rambutan. This tropical fruit is the size of a golf ball with a red spiky exterior and soft globular fruit inside. It's easy to peel and the fruit is a sweet, light flavor. They would be most easy to find at an Asian market or a store with a more extensive produce department like Whole Foods. The one downside for a fruit salad is that they have a small pit. Like peaches some are freestone (meaning you could easily separate the pit from the flesh) and some are clingstone which are harder to cut out.
    • Lychee. Another delicious tropical fruit similar in size to rambutan. The exterior is a thin red bumpy peel that's easy to remove. It also has a pit that is easy to remove like you would removing a pit from an avocado. The flavor is light like a cross between strawberries and watermelon. You'd find this where you'd find rambutan.

    Blue Fruits

    • Blueberries
    • Blackberries
    • Plums
    • Concord Grapes
    watermlon stars

    Make Star shapes

    A favorite addition to a red white and blue fruit salad for a Fourth of July celebration or Memorial Day weekend is adding fruit stars. All you need is a small star cookie cutter!

    Watermelon, dragon fruit or apple slices are easy to turn into stars making your festive fruit salad a hit without loads of effort.

    How to Store

    Store in an airtight covered container in the refrigerator for up to 3 days (for leftovers). If any sweetened syrup has been it may not last as long. The salad it best served at room temperature or chilled right after making.

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    Recipe

    red white and blue fruit salad in jar.

    Red White and Blue Fruit Salad

    Weight Watchers Points0
    Click to track Weight Watchers Points
    To celebrate Fourth of July, Memorial Day or any hot summer day, this Red White and Blue Fruit Salad is the perfect choice. Full of refreshing juicy fresh fruits in the colors of the American flag!
    5 from 110 votes
    Print Pin Rate
    Course: Salad, Side Dish
    Cuisine: American
    Diet: Gluten Free, Low Calorie, Low Fat, Vegan, Vegetarian
    Prep Time: 15 minutes minutes
    Total Time: 15 minutes minutes
    Servings: 10 1-cup servings (total yield: 10 cups)
    Calories: 69kcal
    Author: Toni Dash
    Prevent your screen from going dark

    Ingredients

    • 1 6-ounce container blackberries rinsed, allowed to dry on paper towels
    • 1 6-ounce container blueberries rinsed, allowed to dry on paper towels
    • 1 6-ounce container raspberries rinsed, allowed to dry on paper towels
    • 1 16-ounce container strawberries rinsed, allowed to dry on paper towels. Stems removed, sliced or chopped
    • 3 medium apples rinsed, dried, cores and seeds removed. Cut into bite-size pieces. They do not need to be peeled.

    Optional (see recipe notes)

    • Juice of 1-2 limes
    • 2-3 teaspoons granulated sugar only if needed

    Instructions

    • In a large bowl combine the blackberries, blueberries, raspberries, strawberries and apples. Gently fold them together to fully combine.
    • If desired add lime juice or lime juice plus sugar if needed to sweeten the fruit (see notes below). Serve at room temperature or chilled.

    Notes

    Three Ways to Serve It
    • If the fruit is fully ripe and sweet, serving the summer salad as is with just the flavors of the fruits is perfect.
    • To brighten up the flavor, squeeze on the juice of 1-2 limes; toss to combine. The lime brightens the sweetness of the fruit. If the fruit isn't very sweet it can make it less sweet.
    • If the fruit is not sweet add 2-3 teaspoons of granulated sugar to the lime juice, stir to dissolve the sugar. Pour onto the fruit and toss. Allow the fruit to sit for 20 minutes. This is called macerating the fruit. It softens the fruit while pulling moisture out and allows a thin syrup to form which will sweeten the fruit.
    It can also be served with a dollop of low-fat or low-sugar whipped cream for a healthy patriotic dessert!
    How to Store
    Store in an airtight covered container in the refrigerator for up to 3 days (for leftovers). If any sweetened syrup has been it may not last as long. The salad it best served at room temperature or chilled right after making.

    Nutrition

    Calories: 69kcal | Carbohydrates: 17g | Protein: 1g | Fat: 1g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 1g | Sodium: 2mg | Potassium: 194mg | Fiber: 5g | Sugar: 11g | Vitamin A: 86IU | Vitamin C: 39mg | Calcium: 21mg | Iron: 1mg
    red white and blue fruit salad in jar.
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    ABOUT THE AUTHOR

    TONI DASH
    Toni Dash head shot

    Toni Dash, is a Certified Nutritional Coach and certified Weight Loss Specialist, writer/blogger, photographer, chief recipe developer and creator of Make It Skinny Please. She has been developing easy to make, well-tested recipes since 2010. Her slimmed down recipes using real food ingredients bring excitement to the dining table and never taste like 'diet food'. Toni has been featured in numerous publications and on culinary websites for her creative, delicious recipes and travel features. For more details, check out her About page.

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    Reader Interactions

    Comments

      5 from 110 votes (97 ratings without comment)

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      Recipe Rating




    1. Erica says

      May 22, 2023 at 10:48 am

      5 stars
      So simple and so delicious. Great anytime and especially Memorial Day and 4th of July.

      Reply
    2. Lizzy says

      May 22, 2023 at 10:44 am

      5 stars
      Thank you! Made it for a picnic gathering this weekend. It was perfect.

      Reply
    3. Florence says

      May 22, 2023 at 10:10 am

      5 stars
      Always love fruit salad in summer and this one is perfect to celebrate red, white and blue holidays!

      Reply
    4. Elizabeth says

      May 22, 2023 at 10:03 am

      5 stars
      Perfect recipe for our Memorial Day picnic! Fruit salads are so refreshing on a warm day. Thanks for sharing.

      Reply
    5. Janessa says

      May 22, 2023 at 9:59 am

      5 stars
      I was hoping to find something on your site to take to a Memorial Day cookout where I know everything is going to be high calorie. This was perfect! Festive color combo and great for our hot temperatures.

      Reply
    6. Kim says

      May 26, 2022 at 10:52 am

      5 stars
      I made this the other day and the whole family raved about it. It was delicious!

      Reply
    7. Agnes says

      May 26, 2022 at 10:16 am

      Delicious!! I could eat this all day! Great snack for kids and adults alike.

      Reply
    8. Allyssa says

      May 26, 2022 at 9:26 am

      5 stars
      Super loved this amazing recipe! Thanks a lot for sharing this super easy to make recipe! Fam really loves it! Will surely have this again!

      Reply
    9. Paula K says

      May 25, 2022 at 8:52 am

      5 stars
      So fun and healthy. We all love this salad!

      Reply
    10. Caroline says

      May 25, 2022 at 7:55 am

      5 stars
      So simple and perfect for a potluck.

      Reply
    11. Michelle says

      May 25, 2022 at 7:44 am

      5 stars
      Such a fantastic and fun way to celebrate! Love the idea of cutting the fruit into shapes!

      Reply
    12. Michele says

      May 25, 2022 at 7:29 am

      5 stars
      So easy to make and sweet and refreshing. It was delicious. I'll be making this again for Memorial Day. Thanks for the recipe.

      Reply
    13. Beth says

      May 25, 2022 at 7:24 am

      5 stars
      I love the patriotic colors and simple ingredients here. They're so light and they have such a great look for the holiday.

      Reply
    14. Katherine says

      May 25, 2022 at 6:56 am

      5 stars
      This is such a great healthy recipe for our fourth of july cookout!

      Reply

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    Welcome! I’m Toni. I'm a Certified Nutrition Coach and NASM certified Weight Loss Specialist. I'm excited to share Classic Recipes made more calorie friendly using real food!

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