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Diabetic Summer Salad Recipes

Tasty, Filling, and Nutritionally Balanced


Updated June 29, 2010

Written or reviewed by a board-certified physician. See About.com's Medical Review Board.

If you are used to planning your diabetic meals based on the plate method, then consider a salad meal as your typical lunch plate "tossed". Summer salad meals can be wonderfully balanced nutritionally, but also tasty and filling. Fresh summer produce is a key component of these diabetic menu ideas, which each start with a foundation of 2 cups of raw vegetables. But don't worry - these ideas won't leave you nibbling on a carrot. Note how servings of lean protein, fresh summer fruit, and healthy fats round-out these summer salads into an ideal diabetic meal.

Greek Summer Salad

(55g carbohydrate, 425 calories, 20% calories from fat)
  • 1/2 cup drained and rinsed canned chick peas
  • 2/3 cup cooked and cooled barley
  • 1 cup shredded summer squash or zucchini
  • 1 cup chopped spinach
  • 1 ounce crumbled feta cheese
  • 2 Tbsp fat-free Italian salad dressing

Just toss all ingredients together. Chill and serve.

Chicken and Berry Salad

(55g carbohydrate, 380 calories, 12% calories from fat)
  • 3 ounce skinless chicken breast - grilled, chopped, and chilled
  • 1 cup each - blueberries, raspberries, chopped strawberries
  • 1/3 cup each - raw chopped green beans, carrots and red peppers
  • 1 cup chopped lettuce
  • 1 Tbsp sunflower seeds
  • 2 Tbsp fat-free Italian salad dressing

Just toss all ingredients together. Chill and serve.

Corn, Tomato and Avocado Salad

(55g carbohydrate, 490 calories, 30% calories from unsaturated fat)
  • 1 cup chopped lettuce
  • 1 cup diced tomato
  • 1 cup corn - roasted and cut from cub
  • 1/4 fresh avocado - diced
  • 2 Tsp fat-free Italian salad dressing
  • 1/2 6" pita - lightly grilled

Toss roasted corn, tomato, salad dressing and avocado together while corn is still warm. This will slightly melt the avocado and create a creamier dressing. Chill and serve over lettuce with pita toast on the side.

More Dietitian Diabetes Advice

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