Healthy Recipes Health Conditions Diabetes-Appropriate 19 Mediterranean Diet Salads for Better Blood Sugar By Dillon Evans Dillon Evans Dillon Evans fell in love with cooking at a very young age. He remembers the novel experiences of microwaving a bowl of oatmeal without his parents' permission and asking to make his mother's morning pot of coffee. These moments became catalysts for his interest in cooking and baking. EatingWell's Editorial Guidelines Published on March 20, 2024 Reviewed by Dietitian Jessica Ball, M.S., RD Reviewed by Dietitian Jessica Ball, M.S., RD Jessica Ball, M.S., RD, is nutrition editor for EatingWell. She is a registered dietitian with a master's in food, nutrition and sustainability. In addition to EatingWell, her work has appeared in Food & Wine, Real Simple, Parents, Better Homes and Gardens and MyRecipes. EatingWell's Editorial Guidelines Trending Videos Close this video player Photo: Photographer: Jen Causey, Food Stylist: Ana Kelly, Prop Stylist: Claire Spollen We’re sure you’ll love these delicious salads. Whether it’s a fresh side to complete your meal or a protein-rich main to help keep you satisfied, this collection has what you’re looking for. Each dish is packed with ingredients like omega-3-rich fish, fruits and vegetables, nuts and seeds and healthy oils to align with the Mediterranean diet (ranked one of the healthiest diets 7 years in a row). Not to mention, these recipes are made with lower amounts of saturated fats, sodium, carbs and calories to fit a diabetes-friendly eating pattern. Enjoy our Roasted Cabbage Salad with Lemon-Garlic Vinaigrette for a side dish. Or, make our High-Protein Grilled Chicken Salad for a flavorful and filling dinner. 01 of 19 Superfood Chopped Salad with Salmon & Creamy Garlic Dressing 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. View Recipe 02 of 19 High-Protein Grilled Chicken Salad Photographer: Jen Causey, Food Stylist: Ana Kelly, Prop Stylist: Claire Spollen This grilled chicken salad is perfect for summer entertaining. You can make the dressing, marinate the chicken, pickle the onions and slice your vegetables a few hours ahead of time, then just grill and assemble the salad after the guests arrive. View Recipe 03 of 19 Fiber-Packed Spicy White Bean & Spinach Salad Photographer: Jen Causey, Food Stylist: Melissa Gray, Prop Stylist: Shell Royster In this light and refreshing salad, we season white beans with ras el hanout, a Moroccan spice blend which features cinnamon, cumin, turmeric, ginger, cardamom and ground black and red pepper. If you prefer a creamier texture, gently mash some of the beans as you stir everything together. The bean salad is served on a bed of lightly dressed spinach that pairs well with the beans, but also grilled chicken or steak kebabs on another night. View Recipe 04 of 19 Arugula Salad with Roasted Pork Tenderloin, Pears & Blue Cheese Toasted walnuts and roasted pork tenderloin make this elegant salad worthy of company, yet it's easy enough to prepare on a weeknight! View Recipe 05 of 19 Roasted Cabbage Salad with Lemon-Garlic Vinaigrette Ali Redmond This roasted cabbage is dressed with a bright and flavorful lemon-garlic vinaigrette. It goes with everything, from chicken and steak to tofu and grain bowls. If you already have your grill on, you can grill the cabbage wedges instead, which will impart a delightful smoky flavor. You can use red or green cabbage—even Savoy or napa works! View Recipe 06 of 19 Padma Lakshmi's Tandoori Chicken Salad Ali Redmond (photography, food & prop styling) Padma Lakshmi's tandoori salad features chicken marinated in yogurt and plenty of spices, along with lots of crunchy vegetables including cucumber, cabbage, jicama and radishes. Her technique of cooking the chicken in its marinade and then using that cooked marinade as a salad dressing is genius—it infuses the salad with tons of flavor. View Recipe 07 of 19 Spicy Black-Eyed Pea & Collard Green Salad Photographer: Rachel Marek, Food stylist: Holly Dreesman This black-eyed pea and collard green salad recipe can be served warm or at room temperature, either as a side dish or as a vegetarian main course along with rice or crusty bread. Harissa and peri-peri sauce provide gentle heat, and preserved lemon gives it briny tang. View Recipe 08 of 19 Green Goddess Tuna Salad Jessica Ball, M.S., RD Canned tuna makes this recipe convenient and pantry-friendly while also offering an impressive punch of protein and omega-3 fatty acids. Salmon, sardines or mackerel would work just as well in this quick recipe. Use the remaining herb sauce as a dressing for salads or grain bowls, as a spread on sandwiches or as a dip for vegetables. This recipe is easily doubled to make a big batch to meal-prep for the week. Serve on bread or in a wrap, over a bed of greens or scooped up with your favorite chips, crackers or cucumber slices. View Recipe 09 of 19 Seafood Salad Photographer: Jen Causey, Food Stylist: Emily Nabors Hall This seafood salad features poached shrimp, scallops and squid bathed in a punchy vinaigrette with thinly sliced onion and fennel for bite and crunch. For super-thin veggies, use a mandoline for slicing. View Recipe 10 of 19 Tuna Niçoise Salad Jason Donnelly This salad features all the classic niçoise ingredients and flavors, with a bright and fresh lemony dressing, and uses fresh seared tuna in place of canned. The tuna will be rare in the center. Add an additional 2 to 3 minutes per side for more doneness. View Recipe 11 of 19 Cashew, Chickpea & Pasta Salad with Cilantro-Mint-Shallot Vinaigrette Sara Haas In our humble opinion, the dressing makes this salad. Tangy and zesty with a bit of a crunch from the shallots, this cilantro-mint-shallot vinaigrette will quickly become your go-to. Make the dressing and chop up the veggies while you wait for the pasta to cook, then mix everything and enjoy! View Recipe 12 of 19 Baked Kale Salad with Crispy Quinoa Photographer: Brie Goldman Food Stylist: Annie Probst Prop Stylist: Gabe Greco Crisping the quinoa in the oven adds delicious texture to this bright and filling kale salad. The lemon-honey-garlic dressing complements the sweetness from the roasted vegetables. Topping the salad with feta and pepitas gives it a savory note. View Recipe 13 of 19 Cabbage Caesar Salad Photography: Rachel Marek, Food stylist: Kelsey Moylan, Prop stylist: Gabriel Greco In this Caesar salad, we skip the usual romaine lettuce and opt for napa cabbage, a delightfully tender cabbage variety that maintains a crisp and mild sweetness even when eaten raw. The dressing takes a shortcut, using store-bought mayonnaise instead of fresh egg yolks, and gets a savory kick from anchovy paste. Feel free to switch it up by using chopped anchovy fillets, or omit it entirely for a vegetarian-friendly salad according to your preference. View Recipe 14 of 19 Classic Niçoise Salad This colorful platter salad with origins in the south of France makes a well-balanced and satisfying hot-weather meal. Coating the potatoes in dressing while they are still hot helps them absorb the flavors. View Recipe 15 of 19 Cucumber Salad with Peanuts & Sweet Chili Sauce Brittany Conerly Thai sweet chili sauce is a condiment often used for dipping that features a mix of chiles and garlic with a sweet base; it has a texture similar to honey. On its own, it adds balance and a hint of spice to savory dishes, or it can be combined with vinegar and salt as we do here for a punchy drizzle over fresh sliced cucumber. View Recipe 16 of 19 Salmon Salad with Orange-Balsamic Vinaigrette Incorporating salmon into salads adds a good source of protein and heart healthy omega-3 fatty acids. This quick-and-easy salad is perfect for a lunch or dinner and is sure to leave you feeling full and satisfied. View Recipe 17 of 19 Strawberry & Tuna Spinach Salad Enjoy sweet, juicy strawberries paired with nutrient-dense mushrooms and tangy tuna salad. This is the ultimate salad to keep you feeling full. It boasts 20 grams of protein and 10.5 grams of fiber -- both nutrients known to satiate hunger. View Recipe 18 of 19 Quinoa Deli Salad This healthy version of a deli salad combines hearty quinoa and chickpeas with small amounts of ham and mozzarella, so you get all of the flavor without overdoing it on the sodium. This healthy quinoa salad is great as dinner and doubles as a delicious lunch the next day. View Recipe 19 of 19 Lemony Lentil Salad with Salmon Salmon and lentils are a familiar combo in French bistro cooking; here they combine in a quick and easy salad. For the best presentation, flake the salmon with a fork, then stir gently into the salad to keep it in chunks, not tiny bits. View Recipe Was this page helpful? Thanks for your feedback! Tell us why! Other Submit