If you’re headed to a barbecue and bringing a dish to pass, make one of these potluck salads that most anyone can enjoy, even people with diabetes.
38 Diabetic-Friendly Summer Potluck Salads
Balsamic Green Bean Salad
Serve up those green beans in a whole new way–with a green bean salad recipe! The tangy flavors and crunch of these balsamic green beans complement any special meal or holiday potluck. —Megan Spencer, Farmington Hills, Michigan
1/38
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Minty Watermelon-Cucumber Salad
Total Time
20 min
Servings
16 servings
From the Recipe Creator:
Capturing the fantastic flavors of summer, this refreshing, beautiful watermelon-cucumber salad will be the talk of any picnic or potluck. —Roblynn Hunnisett, Guelph, Ontario. Looking for more recipes? Here’s our collection of refreshing summer potluck salads.
Nutrition Facts:
3/4 cup: 60 calories, 3g fat (0 saturated fat), 0 cholesterol, 78mg sodium, 9g carbohydrate (8g sugars, 1g fiber), 1g protein. Diabetic Exchanges: 1/2 fruit, 1/2 fat.
3/38
No-Fuss Avocado Onion Salad
Total Time
15 min
Servings
12 servings
From the Recipe Creator:
My mother, Nena, grew up in Cuba and learned many styles of cooking. She had a knack for making something incredibly simple taste amazing. This salad is proof. By itself, the dressing is really tart, but add the avocados and onions and it's the perfect complement. —Marina Castle Kelley, Canyon Country, California
Nutrition Facts:
1 serving: 147 calories, 13g fat (2g saturated fat), 0 cholesterol, 108mg sodium, 8g carbohydrate (3g sugars, 3g fiber), 1g protein. Diabetic Exchanges: 2 fat, 1/2 starch.
4/38
Herb-Vinaigrette Potato Salad
Total Time
35 min
Servings
12 servings (3/4 cup each)
From the Recipe Creator:
This is a great way to celebrate early produce from the garden. To add some more crunch, sprinkle with croutons. —Debra Keil, Owasso, Oklahoma
Nutrition Facts:
3/4 cup: 213 calories, 14g fat (2g saturated fat), 0 cholesterol, 147mg sodium, 20g carbohydrate (2g sugars, 3g fiber), 3g protein. Diabetic Exchanges: 3 fat, 1 starch.
5/38
Island Mango Slaw
Total Time
25 min
Servings
12 servings
From the Recipe Creator:
The cooling effect of tropical fruit and Greek yogurt meets jalapeno spice in this snappy mango slaw. To ensure ripeness, you may want to buy your mango a day or two ahead. —Jenn Hall, Collingswood, New Jersey
Nutrition Facts:
3/4 cup: 66 calories, 1g fat (1g saturated fat), 3mg cholesterol, 188mg sodium, 13g carbohydrate (9g sugars, 3g fiber), 2g protein. Diabetic Exchanges: 1 vegetable, 1/2 fat.
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Tomatoes with Buttermilk Vinaigrette
Total Time
20 min
Servings
12 servings
From the Recipe Creator:
We make the most of tomatoes when they are in season and plentiful, and I love an old-fashioned homemade dressing with summery taste. —Judith Foreman, Alexandria, Virginia
Nutrition Facts:
3/4 cup: 79 calories, 4g fat (0 saturated fat), 1mg cholesterol, 63mg sodium, 10g carbohydrate (6g sugars, 2g fiber), 2g protein. Diabetic Exchanges: 1 vegetable, 1/2 starch, 1/2 fat.
7/38
Garden Bow Tie Salad
Total Time
40 min
Servings
24 servings
From the Recipe Creator:
This was originally a vegetable dish, but I added pasta to make it work for family gatherings and church potlucks. Try adding sliced mushrooms and diced tomatoes before serving. —Barbara Burks, Huntsville, Alabama
Nutrition Facts:
3/4 cup: 89 calories, 3g fat (0 saturated fat), 0 cholesterol, 296mg sodium, 14g carbohydrate (3g sugars, 2g fiber), 3g protein. Diabetic Exchanges: 1 vegetable, 1/2 starch, 1/2 fat.
8/38
Honeydew & Prosciutto Salad
Total Time
30 min
Servings
12 servings
From the Recipe Creator:
For parties, I turn melon and prosciutto into an easy salad with a honey mustard dressing. To add zip, stir in fresh basil and mint. —Julie Merriman, Seattle, Washington
Nutrition Facts:
1 serving: 186 calories, 12g fat (4g saturated fat), 23mg cholesterol, 294mg sodium, 15g carbohydrate (13g sugars, 1g fiber), 7g protein. Diabetic Exchanges: 1 fruit, 1 vegetable, 1 medium-fat meat, 1 fat.
9/38
Green Bean Salad
Total Time
30 min
Servings
16 servings (3/4 cup each)
From the Recipe Creator:
Serve up those green beans in a whole new way–with a green bean salad recipe! The tangy flavors and crunch of these balsamic green beans complement any special meal or holiday potluck. —Megan Spencer, Farmington Hills, Michigan
Nutrition Facts:
3/4 cup: 77 calories, 5g fat (1g saturated fat), 4mg cholesterol, 112mg sodium, 7g carbohydrate (3g sugars, 3g fiber), 3g protein. Diabetic exchanges: 1 vegetable, 1 fat.
10/38
Fresh Heirloom Tomato Salad
Total Time
20 min
Servings
12 servings
From the Recipe Creator:
This tomato salad is a summertime must. A standout dressing takes the tasty ingredients to a brand-new level. —Taste Recipes Test Kitchen
Nutrition Facts:
1 serving: 74 calories, 6g fat (1g saturated fat), 3mg cholesterol, 35mg sodium, 4g carbohydrate (2g sugars, 1g fiber), 2g protein. Diabetic Exchanges: 1 vegetable, 1 fat.
11/38
Shrimp Veggie Salad
Total Time
20 min
Servings
12 servings (1 cup each)
From the Recipe Creator:
My family loves to have potluck barbecues during the summer. With several backyard gardens in the family, you can be sure one of us will bring a variation of this classic salad. Add a dash of your favorite hot sauce if you like to turn up the heat! —Karen Goodnature, Lompoc, California
Nutrition Facts:
1 cup: 108 calories, 5g fat (1g saturated fat), 57mg cholesterol, 160mg sodium, 7g carbohydrate (3g sugars, 3g fiber), 9g protein. Diabetic Exchanges: 1 lean meat, 1 vegetable, 1 fat.
12/38
Garden Chickpea Salad
Total Time
25 min
Servings
2 servings
From the Recipe Creator:
Looking for a summer dish with a difference? Combine colorful crunchy veggies with soft feta cheese and good-for-you garbanzos. If you like, add sliced, cooked chicken or lamb. —Sally Sibthorpe, Shelby Township, Michigan
Nutrition Facts:
1 serving: 492 calories, 38g fat (6g saturated fat), 8mg cholesterol, 619mg sodium, 30g carbohydrate (7g sugars, 9g fiber), 12g protein.
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Tzatziki Potato Salad
Total Time
25 min
Servings
12 servings
From the Recipe Creator:
My son has an egg allergy, so this potato salad is perfect for him. For extra color, add radish, apple and garlic dill pickles. —Cindy Romberg, Mississauga, Ontario
Nutrition Facts:
3/4 cup: 128 calories, 3g fat (2g saturated fat), 7mg cholesterol, 190mg sodium, 21g carbohydrate (3g sugars, 2g fiber), 4g protein. Diabetic exchanges: 1-1/2 starch, 1/2 fat.
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Balsamic Three-Bean Salad
Total Time
25 min
Servings
12 servings (3/4 cup each)
From the Recipe Creator:
Here's my little girl's favorite salad. She devours it just about as fast as I can make it. I suggest preparing it ahead of time so the flavors can get to know one another. —Stacey Feather, Jay, Oklahoma
Nutrition Facts:
3/4 cup: 190 calories, 3g fat (0 saturated fat), 0 cholesterol, 462mg sodium, 33g carbohydrate (8g sugars, 9g fiber), 9g protein. Diabetic Exchanges: 1-1/2 starch, 1 very lean meat, 1 vegetable, 1/2 fat.
15/38
Red Potato Salad Dijon
Total Time
40 min
Servings
12 servings (3/4 cup each)
From the Recipe Creator:
My mother made the best warm potato salad, and now it's a tradition at all of our tables. Sometimes I use Yukon Gold potatoes to make it even prettier. —Patricia Swart, Galloway, New Jersey
Nutrition Facts:
3/4 cup: 139 calories, 4g fat (1g saturated fat), 0 cholesterol, 557mg sodium, 24g carbohydrate (3g sugars, 2g fiber), 3g protein. Diabetic Exchanges: 1-1/2 starch, 1 fat.
16/38
Heirloom Tomato & Zucchini Salad
Total Time
25 min
Servings
12 servings (1 cup each)
From the Recipe Creator:
Tomato wedges give this salad a juicy bite. It's a great use of fresh herbs and veggies from your own garden or the farmers market. —Matthew Hass, Franklin, Wisconsin
Nutrition Facts:
1 cup: 68 calories, 4g fat (1g saturated fat), 0 cholesterol, 306mg sodium, 8g carbohydrate (5g sugars, 2g fiber), 2g protein. Diabetic Exchanges: 1 vegetable, 1/2 fat.
17/38
Layered Fresh Fruit Salad
Total Time
30 min
Servings
12 servings
From the Recipe Creator:
People always pass on compliments when I take this salad to covered-dish suppers. It's nice on a hot day, with a winter meal, or as a dessert! We live on a small farm where my garden gives me lots of possibilities for fresh food. —Page Alexander, Baldwin City, Kansas
Nutrition Facts:
1 serving: 110 calories, 0 fat (0 saturated fat), 0 cholesterol, 5mg sodium, 28g carbohydrate (21g sugars, 2g fiber), 1g protein. Diabetic Exchanges: 1 starch, 1 fruit.
18/38
Red, White & Blue Potato Salad
Total Time
50 min
Servings
12 servings (1 cup each)
From the Recipe Creator:
Tossing the cooked potatoes with stock and wine right after you drain them infuses them with flavor. The liquid absorbs like magic. —George Levinthal, Goleta, California
Nutrition Facts:
1 cup: 221 calories, 12g fat (2g saturated fat), 10mg cholesterol, 405mg sodium, 22g carbohydrate (2g sugars, 3g fiber), 7g protein. Diabetic Exchanges: 2 fat, 1-1/2 starch.
19/38
Yellow Squash & Watermelon Salad
Total Time
20 min
Servings
12 servings
From the Recipe Creator:
I always like to bring this healthy option to parties and potlucks, and people seem to really appreciate that. No oil is necessary for this salad; the lemon juice combines with the feta to lightly coat the bright, fresh ingredients. —Camille Parker, Chicago, Illinois
Nutrition Facts:
1 cup: 61 calories, 2g fat (1g saturated fat), 5mg cholesterol, 299mg sodium, 10g carbohydrate (8g sugars, 2g fiber), 3g protein. Diabetic Exchanges: 1 vegetable, 1/2 fruit.
20/38
Summertime Tomato Salad
Total Time
25 min
Servings
12 servings
From the Recipe Creator:
My crazy good salad has cherry tomatoes, squash and blueberries together in one bowl. Then I layer on the flavor with fresh corn, red onion and mint. —Thomas Faglon, Somerset, New Jersey
Nutrition Facts:
3/4 cup: 95 calories, 5g fat (1g saturated fat), 0 cholesterol, 108mg sodium, 12g carbohydrate (6g sugars, 2g fiber), 2g protein. Diabetic Exchanges: 1 vegetable, 1 fat, 1/2 starch.
21/38
Rotini Pasta Salad
Total Time
30 min
Servings
16 servings
From the Recipe Creator:
For a light meal, we toss rotini pasta with cucumber, zucchini and sweet peppers. Make this cucumber pasta salad into a main dish by adding grilled chicken. —Christine Schenher, Exeter, California
Nutrition Facts:
3/4 cup (calculated without olives): 142 calories, 5g fat (1g saturated fat), 4mg cholesterol, 219mg sodium, 20g carbohydrate (3g sugars, 2g fiber), 5g protein. Diabetic Exchanges: 1 starch, 1 fat.
22/38
Easy Peasy Slaw
Total Time
5 min
Servings
12 servings
From the Recipe Creator:
I get tons of compliments when I bring out this slaw brightened up with peas, peanuts and poppy seed dressing. It’s fresh and colorful with a satisfying crunch. —Sue Ort, Des Moines, Iowa
Nutrition Facts:
2/3 cup: 202 calories, 12g fat (2g saturated fat), 7mg cholesterol, 178mg sodium, 20g carbohydrate (14g sugars, 4g fiber), 4g protein. Diabetic Exchanges: 2 fat, 1 starch, 1 vegetable.
23/38
Lemon Vinaigrette Potato Salad
Total Time
40 min
Servings
12 servings
From the Recipe Creator:
I developed this recipe for a friend who needed a potato salad that could withstand Fourth of July weather. The vinaigrette was a safe and delicious alternative to traditional mayonnaise-based potato salads. I've also substituted fresh thyme for the basil. Any fresh herbs would be great! —Melanie Cloyd, Mullica Hill, New Jersey
Nutrition Facts:
3/4 cup: 165 calories, 9g fat (1g saturated fat), 0 cholesterol, 155mg sodium, 19g carbohydrate (1g sugars, 2g fiber), 2g protein. Diabetic Exchanges: 2 fat, 1 starch.
24/38
Garden Bounty Panzanella Salad
Total Time
35 min
Servings
16 servings
From the Recipe Creator:
My sister gave me fresh tomatoes and basil, so I made a bread salad known as Panzanella. The longer it sits, the more the bread soaks up the seasonings. —Jannine Fisk, Malden, Massachusetts
Nutrition Facts:
1 cup: 131 calories, 6g fat (1g saturated fat), 1mg cholesterol, 310mg sodium, 18g carbohydrate (3g sugars, 2g fiber), 3g protein. Diabetic Exchanges: 1 starch, 1 vegetable, 1 fat.
25/38
Apple Maple Pecan Salad
Total Time
15 min
Servings
12 servings
From the Recipe Creator:
A well-made salad has good taste and pleasing crunch. This one with cabbage, apples and pecans gets high marks in both, with extra points for color contrast. —Emily Tyra, Milwaukee, Wisconsin
Nutrition Facts:
3/4 cup: 169 calories, 13g fat (2g saturated fat), 4mg cholesterol, 84mg sodium, 14g carbohydrate (9g sugars, 3g fiber), 2g protein. Diabetic Exchanges: 2-1/2 fat, 1 starch.
26/38
Fresh Fruit Bowl
Total Time
15 min
Servings
16 servings
From the Recipe Creator:
The glorious colors of the fruit make this a festive salad. Slightly sweet and chilled, it makes a nice accompaniment to a grilled entree. —Marlon Kirst, Troy, Michigan
Nutrition Facts:
3/4 cup: 56 calories, 0 fat (0 saturated fat), 0 cholesterol, 14mg sodium, 14g carbohydrate (11g sugars, 2g fiber), 1g protein. Diabetic Exchanges: 1 fruit.
27/38
Cucumber Pasta Salad
Total Time
20 min
Servings
16 servings
From the Recipe Creator:
Ranch dressing is the mild coating for this pleasant pasta salad alive with the fresh flavors of crunchy cucumber, onion and green peas. Someone always seems to want the recipe! —Paula Ishii, Ralston, Nebraska
Nutrition Facts:
3/4 cup: 187 calories, 7g fat (1g saturated fat), 2mg cholesterol, 177mg sodium, 26g carbohydrate (3g sugars, 3g fiber), 5g protein.
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Watermelon Tomato Salad
Total Time
25 min
Servings
18 servings
From the Recipe Creator:
Watermelon and tomatoes may seem an unlikely pair, but they team up to make a winning combination in this eye-catching salad. —Matthew Denton, Seattle, Washington
Nutrition Facts:
3/4 cup: 33 calories, 0 fat (0 saturated fat), 0 cholesterol, 7mg sodium, 10g carbohydrate (8g sugars, 1g fiber), 1g protein. Diabetic Exchanges: 1/2 fruit.
29/38
Melon with Serrano-Mint Syrup
Total Time
30 min
Servings
12 servings
From the Recipe Creator:
This is just one of the recipes I developed to take advantage of the fresh mint I grow nearly year-round. The serrano pepper is a nice contrast to the sweetness of the syrup and salad. —Jennifer Fisher, Austin, Texas
Nutrition Facts:
1 cup: 92 calories, 0 fat (0 saturated fat), 0 cholesterol, 13mg sodium, 25g carbohydrate (23g sugars, 1g fiber), 1g protein. Diabetic Exchanges: 1 fruit, 1/2 starch.
30/38
Color It Ruby Salad
Total Time
20 min
Servings
12 servings
From the Recipe Creator:
Just looking at this bright red salad cheers me up—and then I get to taste it! For garnish, sprinkle on fresh chives and mild white cheese. —Lorraine Caland, Shuniah, Ontario
Nutrition Facts:
1 cup: 98 calories, 6g fat (1g saturated fat), 0 cholesterol, 251mg sodium, 10g carbohydrate (7g sugars, 3g fiber), 1g protein. Diabetic Exchanges: 1 fat, 1/2 starch.
31/38
Festive Bean Salad
Total Time
25 min
Servings
13 servings
From the Recipe Creator:
I had experimented with all kinds of bean salads before I hit on this one. My husband loves all the different bean varieties, and corn adds to the color and texture.—Dale Benoit, Monson, Massachusetts
Nutrition Facts:
3/4 cup: 199 calories, 5g fat (1g saturated fat), 0 cholesterol, 486mg sodium, 31g carbohydrate (3g sugars, 8g fiber), 8g protein. Diabetic Exchanges: 1-1/2 starch, 1 lean meat, 1/2 fat.
32/38
Fruit with Poppy Seed Dressing
Total Time
20 min
Servings
12 servings
From the Recipe Creator:
Cool, colorful and easy to prepare, this refreshing, good-for-you fruit salad is a springtime favorite. —Peggy Mills, Texarkana, Arkansas
Nutrition Facts:
1 cup: 129 calories, 7g fat (0 saturated fat), 0 cholesterol, 51mg sodium, 19g carbohydrate (14g sugars, 2g fiber), 1g protein. Diabetic Exchanges: 1-1/2 fat, 1 fruit.
33/38
Spinach-Orzo Salad with Chickpeas
Total Time
25 min
Servings
12 servings
From the Recipe Creator:
The first version of this salad was an experiment in mixing together some random ingredients I had on hand. It was a success, and several people at the party asked for the recipe—which meant I had to re-create it! It's healthy, delicious and perfect for warm-weather days. —Glen White, Kissimmee, Florida
Nutrition Facts:
3/4 cup: 122 calories, 5g fat (1g saturated fat), 0 cholesterol, 259mg sodium, 16g carbohydrate (1g sugars, 4g fiber), 4g protein. Diabetic Exchanges: 1 starch, 1 fat.
34/38
Authentic German Potato Salad
Total Time
50 min
Servings
8 servings
From the Recipe Creator:
This authentic German potato salad recipe came from Speck’s Restaurant, which was a famous eating establishment in St. Louis from the 1920s through the ‘50s. I ate lunch there almost every day and always ordered the potato salad. When the owner learned I was getting married, he gave me the recipe as a wedding gift! —Violette Klevorn, Washington, Missouri
Nutrition Facts:
3/4 cup: 344 calories, 7g fat (2g saturated fat), 12mg cholesterol, 719mg sodium, 63g carbohydrate (34g sugars, 3g fiber), 6g protein.
35/38
Melon-Berry Salad
Total Time
20 min
Servings
12 servings
From the Recipe Creator:
The best way to cool down on a warm day is with a chilled fruit salad. Serve this one for breakfast, brunch or dessert. Yogurt and coconut milk make the creamy dressing even more decadent. Wait until just before serving to garnish the salad. Otherwise the toasted coconut will get soggy. —Carrie Hirsch, Hilton Head Island, South Carolina
Nutrition Facts:
3/4 cup: 105 calories, 3g fat (3g saturated fat), 0 cholesterol, 30mg sodium, 19g carbohydrate (16g sugars, 2g fiber), 3g protein. Diabetic Exchanges: 1 fruit, 1/2 fat.
36/38
Zucchini Panzanella Salad
Total Time
1 hour
Servings
14 cups
From the Recipe Creator:
I learned how to make panzanella from my friend's grandmother. Once I discovered how to make the perfect vinaigrette, it became a dish I crave during the summer. It's also a great way to use day-old bread and your garden's bounty of zucchini. —Felicity Wolf, Kansas City, Missouri
Nutrition Facts:
1 cup: 152 calories, 8g fat (3g saturated fat), 13mg cholesterol, 301mg sodium, 16g carbohydrate (4g sugars, 1g fiber), 5g protein. Diabetic Exchanges: 1-1/2 fat, 1 starch.
37/38
Red Potato Salad
Total Time
40 min
Servings
17 servings
From the Recipe Creator:
This flavorful red potato salad recipe with egg is the perfect side for summer cookouts. The red potatoes really dress it up. —Margaret Blomquist, Newfield, New York
Nutrition Facts:
3/4 cup: 276 calories, 17g fat (3g saturated fat), 69mg cholesterol, 309mg sodium, 25g carbohydrate (5g sugars, 2g fiber), 5g protein.
38/38
Italian Potato Salad
Total Time
20 min
Servings
10 servings
Nutrition Facts:
3/4 cup: 170 calories, 10g fat (1g saturated fat), 0 cholesterol, 638mg sodium, 19g carbohydrate (2g sugars, 2g fiber), 2g protein. Diabetic Exchanges: 2 fat, 1 starch.