16 Quick and Easy Salad Recipes for Healthy Blood Sugar

These healthy, crunchy and nourishing salads are sure to become a staple in your kitchen.

Charlotte and Johnny Autry

Reviewed by registered dietitian Jessica Ball, MS, RD

These meals are low in saturated fat and made with sodium-conscious ingredients to suit people following a diabetes-friendly diet. Plus, these flavorful meals are prepared in just three steps or less, making them useful for busy days. Try recipes like our Sesame Kohlrabi Chicken Salad and our Vegetarian Chopped Salad with Creamy Cilantro Dressing.

Kohlrabi salad with sesame and chicken

Charlotte and Johnny Autry

Charlotte and Johnny Autry

Kohlrabi (a bulbous vegetable related to broccoli and Brussels sprouts but with a milder, sweeter flavor) and almonds add crunch to this crowd-pleasing salad. Tofu or baked shrimp can be used instead of chicken.

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Farro Salad with Arugula, Artichokes and Pistachio

Pre-cooked farro makes this dish ready in no time. And you can prepare it in the same bowl you serve it in, minimizing cleanup!

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Sweet Potato, Kale, and Chicken Salad with Peanut Vinaigrette

These hearty kale salads keep well for 4 days, making them perfect for prep lunches. To prevent ingredients from becoming soggy, season this salad and top it with peanuts just before serving. For a delicious vegan option, substitute chicken breast for the roasted tofu (see Related Recipes).

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Creamy Chicken Salad with Pesto and Greens

For a healthy twist on creamy chicken salad, we replaced half the mayonnaise with basil pesto. Serve over green vegetables or make a sandwich for a healthy lunch.

Creamy Chicken Salad with Pesto and Greens

Chopped Vegetarian Salad with Creamy Cilantro Dressing

Brie Passano

Brie Passano

This healthy vegetarian salad recipe features chickpeas and quinoa for a protein boost. Cilantro adds color and flavor when blended into a creamy dressing. Serve this salad cold for lunch or dinner.

Chopped Vegetarian Salad with Creamy Cilantro Dressing

Mixed greens with lentils and apple slices

This lentil, feta and apple salad is a satisfying vegetarian dish to make for lunch. To save time, substitute drained canned lentils. Just be sure to look for low-sodium lentils and rinse them before adding them to the salad.

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Chicken salad

Jason Donnelly

Jason Donnelly

This chicken salad recipe combines Greek yogurt and mayonnaise for a creamy dressing. Sweet apple, toasted hazelnuts and crunchy celery balance flavors and texture. Serve on a toasted baguette or over lightly dressed green vegetables.

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Chickpea puree salad with dill and capers

This creamy yet light vegan salad is packed with bright herb goodness. On its own, it’s great to serve with a sandwich or veggie burger in place of potato salad or coleslaw. You can also make it a light lunch by adding a handful of arugula to enjoy as a green salad. Double the recipe and refrigerate to have on hand throughout the week.

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Chopped Salad with Sriracha Tofu and Peanut Dressing

Make four days of protein-packed vegan lunches using just four easy ingredients from your local specialty grocery store, including a veggie-rich salad mix as a base. Because this salad mix is ​​hearty, you can season these bowls up to 24 hours before serving to allow the flavors of this healthy chopped salad to come together. If you can’t find a hearty mix, opt for broccoli salad or shredded Brussels sprouts.

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Sweet Potato, Kale, and Chicken Salad with Peanut Vinaigrette

These hearty kale salads keep well for 4 days, making them perfect for prep lunches. To prevent ingredients from becoming soggy, season this salad and top it with peanuts just before serving. For a delicious vegan option, substitute chicken breast for the roasted tofu (see Related Recipes).

See the recipe

Sweet Potato, Kale, and Chicken Salad with Peanut Vinaigrette

These hearty kale salads keep well for 4 days, making them perfect for prep lunches. To prevent ingredients from becoming soggy, season this salad and top it with peanuts just before serving. For a delicious vegan option, substitute chicken breast for the roasted tofu (see Related Recipes).

See the recipe

No-Cook Black Bean Salad

The dressing for this vegan black bean salad gets its creaminess from the avocado mixture. Any mixed salad greens will work well, but try arugula if you want to add a peppery twist to this hearty salad.

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Spinach Salad with Roasted Sweet Potatoes, White Beans and Basil

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

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egg and avocado salad

This quick recipe takes classic egg salad to the next level with the addition of creamy avocado. Serve it on a piece of toasted wholemeal bread or in a tender lettuce leaf. Avocados brown quickly, so plan to prepare them no more than two hours before serving.

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Spinach salad with sesame and garlic

Jacob Fox

Jacob Fox

The magic of this easy spinach salad is in the warm, garlic-infused dressing, which makes the spinach, carrots, radishes, and scallions slightly tender and helps them absorb some of the dressing.

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Kale, Quinoa and Apple Salad

Photographer: Jen Causey, Props Stylist: Christina Daley, Food Stylist: Emily Nabors Hall

Photographer: Jen Causey, Props Stylist: Christina Daley, Food Stylist: Emily Nabors Hall

This kale, quinoa and apple salad is perfect for fall. Fresh apples bring a crisp fall flavor and the kale breaks down when massaged with the dressing. Walnuts, fennel and quinoa add more texture, while blue cheese adds a savory note.

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Read the original article on Eating Well.

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