45 Delicious (And Diabetic-Friendly!) Salads

Broccoli Apple Salad

Made with crisp apples, broccoli florets, dried fruits and crumbled bacon, this broccoli apple salad is as colorful as it is delicious.

Blackberry Balsamic Spinach Salad

This lightly dressed salad is packed with superfoods! When I have time, I make my vinaigrette from scratch. —Mary Lou Timpson, Colorado City, Arizona

Cherry Tomato Salad

In this cherry tomato salad, juicy, sun-ripened tomatoes are dressed lightly with a little oil, vinegar and herbs and given their moment to shine.

Hot Spinach Apple Salad

With a light sweet-tangy dressing, the spinach doesn’t wilt and the apples retain their crunch. We serve this salad with homemade bread. —Denise Albers, Freeburg, Illinois

Skinny Cobb Salad

This skinny version of Cobb salad has all the taste and creaminess with half the fat and calories. You can skip the coleslaw mix and use all lettuce, but I like the crunch you get with cabbage. —Taylor Kiser, Brandon, Florida

Watermelon and Spinach Salad

Summer's the perfect time to toss up this watermelon salad. You'd never expect it, but spinach is awesome here. Eat it and feel cool on even the hottest days. —Marjorie Au, Honolulu, Hawaii

Herbed Tuna and White Bean Salad

This is a quick and delicious salad that can be made special for guests—or yourself—by grilling fresh tuna steaks instead of using canned. —Charlene Chambers, Ormond Beach, Florida

Ruby Raspberry Slaw

Give ordinary coleslaw a "berry" tangy twist. It's sure to get raves at your next picnic or potluck. —Deborah Biggs, Omaha, Nebraska

Garden Tomato Salad

For as long as I can remember, Mom made a salad of tomatoes and cucumbers. Now I make it whenever beautiful tomatoes are in reach. —Shannon Arthur, Upper Arlington, Ohio

Asian Chicken Salad

Our Asian chicken salad transforms the classic American chicken salad into a vibrant, Asian-inspired dish in just 25 minutes, combining familiar flavors with exciting textures and tastes.

Watermelon Tomato Salad

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

Cucumber Salad with Sour Cream

Cucumber salad with sour cream is the side dish you need. It is cool and creamy—the perfect way to use all those cucumbers from your garden!

Roasted Apple Salad with Spicy Maple-Cider Vinaigrette

We bought loads of apples and needed to use them. To help the flavors come alive, I roasted the apples and tossed them with a sweet dressing. —Janice Elder, Charlotte, North Carolina

Minted Beet Salad

We have neighbors who share vegetables from their garden, and every year my husband and I look forward to their beets. My interest in Mediterranean food inspired this beet salad recipe—the vinegar and oil dressing with fresh mint tones down the sweetness of the beets, and the kalamata olives add a salty touch. —Barbara Estabrook, Appleton, Wisconsin

Kale Slaw Spring Salad

My parents and in-laws are retired and like to spend winters in Florida. This tangy spring salad welcomes the snowbirds back for our Easter celebration! —Jennifer Gilbert, Brighton, Michigan

Sweet Potato & Chickpea Salad

Take this colorful dish to the buffet at a family gathering, or enjoy it as a great meal all by itself. —Brenda Gleason, Hartland, Wisconsin

Ginger-Cashew Chicken Salad

I revamped an Asian-style chicken salad recipe to create this gingery, crunchy salad. Now it’s a huge success when I serve it at ladies luncheons. —Shelly Gramer, Long Beach, California

Blood Orange Avocado Salad

My refreshing side salad is such a nice addition to our calorie-loaded Thanksgiving dinner. Use regular oranges if you can't find blood oranges. Finely chopped walnuts work well in place of the pomegranate seeds, too. —Nancy Heishman, Las Vegas, Nevada

Light Strawberry-Spinach Salad

This strawberry-spinach salad makes a wonderful light summer meal. All of the flavors and colors complement one another very nicely. Farmers here in Washington grow a lot of strawberries, and they're the sweetest ones I've ever tasted. I'm always looking for new and different ways to use them. —Perlene Hoekema, Lynden, Washington

Chicken Taco Salad

Ten minutes of prep are all you need to make this delicious chicken taco salad. The slow cooker does the rest of the work, creating a satisfying and easy-to-make meal even on the busiest of weeknights.

Pomegranate Splash Salad

The sparkling pomegranate gems make this salad irresistibly beautiful. My family loves it at holiday gatherings when pomegranates are in season. Even the children can't get enough of this antioxidant-rich delight. —Emily Jamison, Champaign, Illinois

Classic Cobb Salad

Making this salad is a lot like putting in a garden. I plant everything in nice, neat sections, just as I do with seedlings. —Patricia Kile, Elizabethtown, Pennsylvania

Bow Tie & Spinach Salad

With pasta salad, it’s easy to change up ingredients. We like to add grilled chicken and pine nuts, and sometimes we substitute black beans for the garbanzo beans. —Julie Kirkpatrick, Billings, Montana

Quinoa Tabbouleh

We put a gluten-free twist on a classic Middle Eastern salad by using quinoa instead of bulgur. Our quinoa tabbouleh recipe features a protein-packed superfood, crisp veggies, fresh herbs and an easy lemon vinaigrette.

Black Eyed Pea Salad

This eye-catching black eyed pea salad is packed with nutrient-dense ingredients for a healthy dish that's ready for weeknights or picnics.

Cucumber Tomato Salad

From the colors alone, you can tell this cucumber tomato salad will be bursting with fresh flavors. The feta cheese adds a layer of tang and creaminess. Chilling time aside, this recipe is ready in a matter of minutes.

Spring Pea & Radish Salad

Winters can be very long here in New Hampshire. I always look forward to the first veggies of spring and making some lighter dishes like this fresh salad. —Jolene Martinelli, Derry, New Hampshire

Honeydew & Prosciutto Salad

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

Edamame Corn Carrot Salad

I came up with this easy salad while brainstorming light, protein-filled recipes. My vegetarian and vegan friends are especially big fans. —Maiah Miller, Monterey, California

Sesame Chicken Slaw Salad

I tasted many types of Asian chicken salad in California. When I moved back to Georgia, I wanted more. Here’s a gingery-sweet recipe using wonton strips. —Michelle Mulrain, Evans, Georgia

Black-Eyed Pea Tomato Salad

Spending time in the kitchen with my late aunt was so much fun because she was an amazing cook and teacher. This black-eyed pea salad was one of her specialties. It is easy to make and is a nice alternative to pasta or potato salad. Add cooked cubed chicken breast to make it a meal on its own. —Patricia Ness, La Mesa, California

Turkey and Pasta Ranch Salad

This easy pasta salad is loaded with fresh veggies, and the classic ranch dressing makes it appealing to kids. —Julie Peterson, Crofton, Maryland

Jambalaya Rice Salad

My cold rice salad has a little hint of spice for a classic jambalaya-style kick. Shrimp, tomatoes, ham and peppers give the dish bright colors and a delightful texture. —Karen Rahn, Hixon, Tennessee

Tzatziki Potato Salad

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

Almond Strawberry Salad

It's easy to love this pretty salad topped with strawberries and sliced almonds. With just a few ingredients, it's loaded with flavor. —Renae Rossow, Union, Kentucky

Flamboyant Flamenco Summer Salad

I came up with this salad simply by choosing the best-looking vegetables at a local farmers market—the colors are so beautiful! Turn it into a full vegetarian meal by adding roasted garbanzo beans or cooked white beans as protein. —Crystal Schlueter, Northglenn, Colorado

Cauliflower Potato Salad

What is cauliflower potato salad? Well, it's just like regular potato salad, except cauliflower replaces the potatoes for a lighter end result.

Kohlrabi, Cucumber and Tomato Salad

This chilled, refreshing salad is wonderful on hot days. It has a nice crunch and a delicious balance of sweet and spicy flavors. —Kristina Segarra, Yonkers, New York

Pickled Beet Salad

Vibrant in both color and taste, this pickled beet salad is a sweet and zesty dish that gives beets their much-deserved moment in the spotlight.

Three-Green Salad

For a crisp, refreshing side dish, this tasty salad can't be beat. It's the perfect salad to go with lasagna. —Gina Squires, Salem, Oregon

Brussels Sprouts & Quinoa Salad

With Brussels sprouts for the green and cranberries for the red, I make a cheery Christmastime salad. Refreshing and versatile, it works with any kind of nut or dried fruit. —Cameron Stell, Los Angeles, California

Salmon and Spud Salad

I headed straight for the kitchen when I decided to pick up a healthier lifestyle. This salmon with veggies proves that smart choices can be simple and satisfying. —Matthew Teixeira, Milton, Ontario

Pork Salad

A richly flavored and nourishing dish, this savory pork salad will soon become a favorite in your home.

Apple Maple Pecan Salad

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

Grilled Peach, Rice & Arugula Salad

This hearty salad was created when I needed to clear out some leftovers from the fridge—and it became an instant hit! The grilled peaches are the ultimate "tastes like summer" salad booster. —Lauren Wyler, Dripping Springs, Texas

Diabetes-Friendly Salads FAQ

What’s the best salad dressing to use?

Choose a salad dressing that is low in saturated fat. The ones that are oil-based—avocado, canola, grapeseed, olive, peanut, safflower, sesame, sunflower and walnut oil—are best. The healthy mono-and-poly-unsaturated fats in these oils can add flavor and also help your body absorb more of the fat-soluble nutrients in the salad such as vitamins A, D, E and K, as well as beneficial antioxidants like carotenoids. If you prefer creamy dressings, look for those that use low-fat Greek yogurt as a base rather than mayonnaise, buttermilk or sour cream.

What’s the best kind of leafy green for people with diabetes?

Dark leafy greens such as spinach, kale, arugula and watercress are packed with vitamins, minerals, fiber and inflammation-fighting antioxidants that are perfect for people with diabetes. These tend to be mild-tasting, particularly the baby versions (like baby spinach and baby kale). Other leafy greens that are lighter in color, such as romaine and iceberg, or shredded Brussels sprouts and cabbage can also be good options.

How can I make a simple, healthy salad?

To make a healthy salad, think of these five components: greens, grains, protein, fat and flavor. The greens give you nonstarchy vegetables full of much-needed vitamins and minerals. The grains give you complex carbs for energy. The protein helps stabilize blood sugar and keeps you satiated. The fat keeps you feeling full and improves your ability to absorb nutrients, and herbs and spices add flavor!