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Diabetes-Friendly Salad Recipes

Find healthy, delicious salad recipes for diabetes, from the food and nutrition experts at EatingWell.

Staff Picks

Green Goddess Salad with Chickpeas

Rating: 5 stars
2
In this cucumber, tomato, Swiss cheese and chickpea salad recipe, a healthy green goddess dressing is made from avocado, buttermilk and herbs. The extra dressing is delicious served with grilled vegetables.

Classic Sesame Noodles with Chicken

Rating: 4.25 stars
3
Classic sesame noodles become a healthy meal with lean chicken and tons of veggies in this quick recipe for Asian noodles. Be sure to rinse the spaghetti until it's cold, then give it a good shake in the colander until it's well drained. Are you a spiralizing pro? Swap 5 cups of raw zucchini, carrot or other veggie “noodles” for the cooked pasta.

Japanese Cucumber Salad

Rating: 4.4 stars
5
This Japanese-inspired cool, crisp salad is as elegant and well balanced as it is simple.

Mediterranean Chicken with Orzo Salad

Rating: 4.29 stars
6
Baked chicken breasts cook in the oven while you mix together a Mediterranean salad--packed with veggies, whole-wheat orzo and an easy homemade Greek vinaigrette--for a weekend-worthy dinner on the table in under an hour. The leftovers from this healthy 400-calorie meal make a delicious packable lunch for the next day.

Sweet Potato, Kale & Chicken Salad with Peanut Dressing

These hearty kale salads hold up well for 4 days, making them perfect for meal-prep lunches. To keep the ingredients from getting soggy, dress this salad and top it with peanuts just before serving. For a delicious vegan option, swap in roasted tofu for the chicken breast (see Associated Recipes).

Chicken Caesar Pasta Salad

This scrumptious and healthy salad combines elements of Caesar salad, pasta salad and chicken salad for an easy weeknight dinner that comes together in less than 30 minutes (and most of the prep can be done ahead). Use your blender to whip together the tangy buttermilk-based dressing, which would also be great on a salmon or chickpea salad.

Tomato, Cucumber & White-Bean Salad with Basil Vinaigrette

Rating: 5 stars
3
This no-cook bean salad is a delicious way to use summer's best cherry or grape tomatoes and juicy cucumbers for a light dinner or lunch. Fresh basil elevates an easy vinaigrette recipe that dresses up this simple salad into something extraordinary.

Superfood Chopped Salad with Salmon & Creamy Garlic Dressing

Rating: 4.33 stars
3
Curly kale forms the base of this salad, but you could use chard or spinach. To the greens, add a multitude of chopped veggies, such as broccoli, cabbage and carrots. Finish with rich salmon for protein and a drizzle of creamy yogurt dressing to bring it all together.

Creamy Pesto Chicken Salad with Greens

Rating: 3.86 stars
4
For a healthy variation on creamy chicken salad, we've replaced half the mayonnaise with basil pesto. Serve over greens or make it into a sandwich for a healthy lunch.

Mason Jar Power Salad with Chickpeas & Tuna

Rating: 5 stars
1
This power salad will keep you fueled for hours, thanks to 26 grams of protein and 8 grams of fiber. Tossing the dressing and kale, and then letting it stand in the jar, softens it enough so you don't need to massage or cook it to make it tender.

Vinegary Coleslaw

Rating: 4.67 stars
5
Forget mayonnaise-laden coleslaw. The bright, clean flavors in this version go well with everything from tacos to barbecue.

Tomato Salad with Lemon-Basil Vinaigrette

Rating: 4.75 stars
7
Seek out several varieties of heirloom tomatoes for this simple salad. Sweeter and juicier than conventional tomatoes, they add the perfect pop of color.
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Inspiration and Ideas

Packable Diabetes-Friendly Salads

EatingWell’s best packable salad recipes—all healthy, delicious, and suitable for people with diabetes. These salads can be made the night before and packed up for an easy lunch option. Keep the dressing separate to avoid soggy lettuce!

Spinach Salad with Roasted Sweet Potatoes, White Beans & Basil

Rating: 5 stars
1

Roasted sweet potatoes are paired with spinach, cabbage and white beans and tossed together with a bright basil dressing in this healthy main dish salad.