Three Easy Salad Recipes for Diabetics

Three Easy Diabetic-Friendly Salads

Salads don’t have to be boring or tasteless. Just because you are diabetic doesn’t mean you need to compromise on taste!

Searching for diabetes salad recipes? Diabetes may make it seem daunting. But there are a variety of ways to incorporate diabetic-friendly ingredients into your salads.

Best Types of Salads for Diabetics

Salads don’t have to be boring. Simply incorporate the right ingredients to help with diabetes management. Keep these foods in mind the next time you throw a salad together:

  • leafy greens
  • fatty fish
  • nuts
  • extra virgin olive oil
  • apple cider vinegar
  • flax seeds

These are just a few of your food options when throwing together a salad. You don’t have to incorporate all of these ingredients at once. But using one or two in your diabetics salad recipes may help make controlling your blood sugar levels a little easier.

Three Delicious Salads Diabetics Can Enjoy

Looking for diabetes salad recipes? Check out these three easy salads:

1 – Chopped Salad

This salad may seem simple to throw together. But it’s filled with ingredients that are diabetic-friendly. And it’s tasty,too.

The ingredients in the salad, such as chickpeas, are full of fiber which may help lower blood sugar levels. For added protein, add a slice of grilled fatty fish on the side.


  • 10 cups or 1 head romaine lettuce, chopped
  • 1/3 cup red onion, chopped
  • 1 can sliced black olives, drained and rinsed
  • 1 can chickpeas, drained and rinsed
  • 20 slices turkey pepperoni, quartered
  • 1/3 cup light balsamic vinaigrette dressing
  • 1/3 cup grated or shaved Parmesan cheese

Combine the lettuce, olives, chickpeas, red onion, and pepperoni in a large bowl. Toss with vinaigrette and sprinkle with cheese to taste.

2 – Strawberry and Quinoa Salad with Edamame

Tangy meets savory in this high-fiber diabetic salad. Don’t be intimidated by the ingredient list. You simply mix, chill, and serve – so even the most culinary-challenged can create this healthy salad dish.

Ingredients like edamame and quinoa are full of protein and fiber that can help keep blood sugar levels stable.


  • 2 cups red quinoa, cooked
  • 2 cups frozen shelled edamame, cooked
  • 2 cups strawberries, halved or quartered
  • ½ cup toasted almonds, sliced
  • ¼ cup white balsamic vinegar
  • 2 tablespoons shredded coconut, toasted
  • 1 tablespoon canola oil
  • ½ teaspoon salt

First, make the dressing by whisking together the oil, vinegar, and salt in a small bowl. In another larger bowl, mix together the edamame, quinoa, almonds, and coconut. Drizzle the dressing on top and toss to coat. Slowly stir in the strawberries.

Lastly, cover and chill for a minimum of 2 hours before serving.

3 – Caprese Salad

Need a simple salad that won’t break the budget or your diet? An Italian Caprese salad is only 73 calories per serving which is great for losing weight and keeping it off.

It’s also packed with a diabetic superfood, tomatoes, to provide essential nutrients like vitamin C, vitamin A, and potassium. They also have a low GI (glycemic index) and may promote healthy blood pressure.


  • 2 slices part-skim mozzarella cheese, cut into 24 strips total
  • 3 medium tomatoes, cut into 8 slices
  • 2 teaspoons extra-virgin olive oil
  • ¼ cup fresh basil leaves, thinly sliced
  • 1/8 teaspoon salt
  • a pinch of black pepper, to taste

Simply arrange the cheese and tomatoes alternately on the plate. Make sure to overlap them slightly. Sprinkle on salt and pepper and drizzle with olive oil. Scatter the fresh basil on top of the entire dish.

Final Thought

If you’re looking for a light meal, look no further than your own kitchen for diabetes salad recipes. Diabetes management may get frustrating, but your refrigerator may already be stocked with ingredients to make the perfect salad.