Unfortunately, every salad you eat is not always free of carbs. This can be especially true for store-bought salads and salad dressings, which tend to have hidden sugars. Such salads are not ideal for people who have diabetes. This is why most diabetic people resort to using strictly low-carb vegan salads recipes that contain a low or moderate amount of carbs and will not ultimately spike the sugar in their blood.
A diabetic, low-carb salad mainly consists of four components: the greens, the vegetables, the toppings and the dressing. Below are some recipes you can use to make a low-carb salad that is best for diabetic patients and also rich in protein. The high amount of protein in these recipes allows them to be categorized as fulfilling meals. Without further delay, let’s dive into these wonderful recipes.
1. Cauliflower Potato Salad Recipe
- The first step is to bring your cauliflower to boil in salted water. Place on high heat.
- Cut your cauliflower into small bite-sized pieces and add to the boiling water.
- Then cover your boiling pot and cook for about 5 minutes until they are soft and tender.
- Once you have waited enough for your cauliflower to be tender, drain it and rinse under cold water.
Now for the entire potato salad recipe. Add your boiled cauliflower to a large bowl along with:
- ¼ cup red onions
- ½ cup of yellow bell pepper
- ⅓ cup of chopped celery
- 2 chopped hard-boiled eggs
- ¼ tablespoon of paprika as a topping
- Fresh parsley as garnish.
For the dressing, whip together the following in a small bowl:
- ¼ cup mayonnaise
- 1 tsp yellow mustard
- 1 tsp apple cider vinegar
- ½ tsp of minced garlic
- Salt and pepper according to your preference
Pour this well-mixed dressing on your salad and once again mix well to combine and create a delicious cauliflower potato salad. Check out another delicious cauliflower recipe.
2. Roasted Vegetable Salad With Capers And Walnuts
- Start by preheating your oven to 400°.
- Trim about 1 pound of Brussels sprouts and add to a shallow roasting pan.
- Cut 1 pound of potatoes into half and add those potatoes too.
- Sprinkle with ¼ tsp of salt, ¼ tsp of black pepper and ¼ tsp of dried rosemary.
- Drizzle 3 tablespoons of oil and allow it to roast for 20 minutes.
- Stir in 1 red bell pepper cut into small bite-size pieces for 15 minutes or until it becomes tender.
- Finally, transfer the mixture into a larger bowl and mix in ¼ cup of chopped walnuts with 2 tbsp of capers.
Separately mix the remaining 2 tbsp of olive oil with 1 ½ tbsp of white wine vinegar in a small bowl and blend well. Toss salad inside this mixture to coat well. Your roasted vegetable salad with capers and walnuts is ready.
This salad contains 239 calories, 24 g of carbohydrates, 5 g of protein, 15 g of fat, 2 g of saturated fat, 0 mg of cholesterol, 208 mg of sodium and 5 g of fiber.
3. Layered Mexican Salad
To prepare your layered Mexican salad, place 10 ounces of shredded lettuce in a 13×49 inch pan, ensuring that it is spread out evenly. Add sprinkled on top ½ cup of chopped green onions.
In another small bowl, stir together the following:
- ½ cup of fat-free sour cream
- ⅓ cup of Picante sauce
- `juice from half a lime
- 1 tsp of sugar
- ½ tsp of grounded cumin.
Take this mixture and place it over the lettuce and green onions. Add a layer of 1 chopped avocado on top and squeeze some more lime over the dish. Get ¾ cup of shredded cheddar with reduced fat and sprinkle on top.
Finally, cover this mixture with plastic wrap and allow it to refrigerate until it is ready to be served. Sprinkle your dish with crushed tortilla chips for extra flavor and crunch.
This meal contains 118 calories, 13 g carbohydrates, 5 g protein, 5 g fat, 2 g saturated fat, 10 mg cholesterol, 208 mg sodium and 3 g fiber.
To sum up
Being a diabetic or choosing a low-carb lifestyle does not mean sacrificing good food. It means you must monitor your intake to ensure you are consuming healthily. Choosing suitable vegetables and the correct way of cooking are all factors of how healthy your meal or salad may be. We have looked at various healthy recipes as well as additional tasty low-carb smoothies ideal for diabetic patients. Cauliflower potato salad is a recipe rich in flavor, protein and nutrition. The roasted vegetable salad with nuts and capers also contains protein and valuable nutrients and is highly delicious. The layered Mexican salad is a dish to satisfy your Mexican food craving and is also filled with good nutrients.
We hope you enjoy these low-carb salad recipes for diabetics, as well as making and devouring these salads. Thank you for reading, and enjoy!
I’m a type 1 diabetic with diabetes knowledge in t1d and t2d, as well as nutrition and low-carb keto diet information, fitness and exercise programs to help keep you in optimal diabetes health. Take advantage of our diabetic health tools for a healthier lifestyle!