10 Yummy & Nutritious Salad Recipes for People with Diabetes
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Salads are often considered “ghaas poos” or plain and boring, but that’s far from the truth! While salads aren’t a big part of traditional Indian meals, they can be a complete and satisfying dish when you include the right mix of veggies, proteins, and healthy fats.
Let’s introduce you to some exciting salads enjoyed across different regions of India and show you that salads are much more than just a few slices of onion, cucumber, and tomato. With the right ingredients, salads can be the perfect snack or even a wholesome meal.
We’ve put together some diabetes-friendly salad recipes that you can easily add to your daily routine, making healthy eating tasty and easy!
Why Are Salads Great for Blood Sugar Control?
The importance of salads while trying to control blood sugar cannot be overstated. Thanks to their high fiber content and low glycemic index.
Ingredients like leafy greens, sprouts, and colourful vegetables help regulate the absorption of sugars into the bloodstream. By incorporating salad recipes for people with diabetes, you can enjoy meals that not only taste great but also aid in stabilizing your blood sugar levels.
That’s why at Fitterfly, our Expert Nutrition Coaches help our Diabetes Prime Program Members add many types of diabetes-friendly salads to their daily meals.
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Sharing a few here.
1. Kachumbar Salad
This refreshing, tangy Gujarati salad, with a mix of cucumber, tomato, and onion, is perfect as a side dish or a snack.
Preparation Time: 10 minutes
Serving Size: 1 serving
Ingredients
| Ingredient | Quantity |
| Cucumber | ¼ cup, chopped |
| Tomato | ¼ cup, chopped |
| Onion | ⅛ cup, diced |
| Pudina | 1 tbsp, chopped |
| Coriander Leaves | 1 tbsp, chopped |
| Lemon Juice | 1 tbsp* |
| Black Pepper | ½ tsp** |
| Salt | ¼ tsp |
| *tbsp – tablespoon
**tsp – teaspoon |
|
Method
- Mix all ingredients in a bowl and serve immediately.
Nutritional Info (Per Serving)
| Nutrient | Nutritional Value |
| Energy | 25 kcal |
| Carbs | 4.04 gm |
| Protein | 1.05 gm |
| Fat | 0.33 gm |
| Fiber | 2.14 gm |
2. Carrot Koshimbir
A crunchy, flavorful Maharashtrian salad made with carrots, peanuts, and coconut.
Preparation Time: 10 minutes
Serving Size: 2 servings
Ingredients
| Ingredient | Quantity |
| Carrot | ½ cup, grated |
| Roasted Peanuts | 1 tbsp, crushed |
| Fresh Coconut | 1 tsp, grated |
| Green Chili | ½ tsp, chopped |
| Lemon Juice | 1 tbsp |
| Coriander Leaves | 2 tbsp, chopped |
| Salt | ⅛ tsp |
Method
- Mix all the ingredients in a bowl.
- Garnish with coriander leaves and serve.
Nutritional Info (Per Serving)
| Nutrient | Nutritional Value |
| Energy | 105 kcal |
| Carbs | 8.18 gm |
| Protein | 4.1 gm |
| Fat | 6 gm |
| Fiber | 3.52 gm |
3. Cucumber Pachadi
A creamy, refreshing dish made with cucumber and curd, loved in most South Indian traditional meals
Preparation Time: 10 minutes
Serving Size: 3 servings
Ingredients
| Ingredient | Quantity |
| Cucumber | ¾ cup, chopped |
| Curd | ⅓ cup |
| Fresh Coconut | 1 tbsp, grated |
| Green Chili | 1 |
| Curry Leaves | 4 |
| Rai (Mustard Seeds) | ¼ tsp |
| Jeera (Cumin Seeds) | ¼ tsp |
| Red Chili | ½ |
| Salt | ¼ tsp |
| Coconut Oil | ½ tsp |
Method
- Blend coconut, cumin, and green chilli to make a paste.
- Cook chopped cucumber with the paste and salt.
- Add curd and temper with coconut oil, rai, red chilli, and curry leaves. Serve.
Nutritional Info (Per Serving)
| Nutrient | Nutritional Value |
| Energy | 82 kcal |
| Carbs | 4.39 gm |
| Protein | 2.69 gm |
| Fat | 5.91 gm |
| Fiber | 2.46 gm |
4. Cucumber Chana Dal Kosambari
A nourishing salad from the South of India, packed with protein and fiber.
Preparation Time: 15 minutes
Serving Size: 1 serving
Ingredients
| Ingredient | Quantity |
| Chana Dal | 3 tbsp, soaked |
| Cucumber | 3 tbsp, chopped |
| Carrot | 3 tbsp, grated |
| Raw Mango | 1 tbsp, chopped |
| Pudina | 1 tbsp, chopped |
| Coriander Leaves | 2 tbsp, chopped |
| Lemon Juice | 2 tsp |
| Jeera Powder | 1 tsp |
| Hing | ⅛ tsp |
| Salt | ⅛ tsp |
Method
- Mix soaked chana dal with vegetables, mango, and seasonings.
- Temper with oil, hing, and green chilli.
- Refrigerate before serving.
Nutritional Info (Per Serving)
| Nutrient | Nutritional Value |
| Energy | 106 kcal |
| Carbs | 14.65 gm |
| Protein | 5.66 gm |
| Fat | 2.36 gm |
| Fiber | 5.37 gm |
5. Moong Sprouts Green Mango Salad
It is a zesty salad that combines the goodness of moong sprouts and kachcha aam, making it one of the most refreshing salads for diabetes in India.
Preparation Time: 15 minutes
Serving Size: 2 servings
Ingredients
| Ingredient | Quantity |
| Whole Moong Sprouts | ½ cup, steamed |
| Raw Mango | ½ cup, grated (optional) |
| Onion (big) | 2 tbsp, julienned |
| Green Capsicum | 2 tbsp, chopped |
| Tomato | 2 tbsp, chopped |
| Coriander Leaves | 3 tbsp, chopped |
| Green Chili | 1/8 tsp, chopped |
| White Pepper | 1/8 tsp |
| Salt | to taste |
Method
- Mix raw mango slices with onion, capsicum, tomato, coriander, green chili, white pepper, and salt to make the mango salsa.
- Add the steamed moong sprouts to the salsa and toss everything well.
- Refrigerate for 10 minutes and serve.
Nutritional Info (Per Serving)
| Nutrient | Nutritional Value |
| Energy | 130 kcal |
| Carbs | 22.3 gm |
| Protein | 8.41 gm |
| Fat | 0.65 gm |
| Fiber | 7.16 gm |
Cooking Tips: Add roasted peanuts for extra crunch and flavor.
6. Minty Cucumber Boats
This diabetes-friendly salad recipe is a hydrating, refreshing, and quick-to-make snack. It uses cucumbers and herbs to cool the dish.
Preparation Time: 10 minutes
Serving Size: 2 servings
Ingredients
| Ingredient | Quantity |
| Cucumber | 2, halved vertically |
| Mint Leaves | ¼ cup, chopped |
| Coriander Leaves | ¼ cup, chopped |
| Carrot | 2 tbsp, grated |
| Hung Curd | ½ cup |
| Red Chili Flakes | ¼ tsp |
| Jeera Powder | ¼ tsp |
| Salt | to taste |
Method
- Mix hung curd with mint, coriander, carrot, red chilli flakes, jeera powder, and salt.
- Scoop out the cucumber seeds and fill with the curd mixture.
- Garnish with sesame seeds and serve immediately.
Nutritional Info (Per Serving)
| Nutrient | Nutritional Value |
| Energy | 74 kcal |
| Carbs | 8.73 gm |
| Protein | 4.33 gm |
| Fat | 2.2 gm |
| Fiber | 4.09 gm |
Cooking Tips: Add pomegranate seeds for added sweetness and texture.
7. Barley Sprouts Salad
This high-fiber, protein-rich salad recipe for people with diabetes is an excellent choice for blood sugar control.
Preparation Time: 15 minutes
Serving Size: 2 servings
Ingredients
| Ingredient | Quantity |
| Barley | ½ cup, cooked |
| Moong Sprouts | ⅓ cup, blanched |
| Onion, Tomato, Cucumber | 2 tbsp each, chopped |
| Lemon Juice | 1 tbsp |
| Dry Mango Powder | ¼ tsp |
| Black Pepper | ¼ tsp |
| Salt | to taste |
Method
- Combine cooked barley, blanched moong sprouts, and the chopped vegetables.
- Toss with lemon juice, dry mango powder, black pepper, and salt.
- Refrigerate and serve cold.
Nutritional Info (Per Serving)
| Nutrient | Nutritional Value |
| Energy | 218 kcal |
| Carbs | 39.92 gm |
| Protein | 9.99 gm |
| Fat | 0.92 gm |
| Fiber | 11.54 gm |
Cooking Tips: Add paneer cubes or tofu for additional protein.
8. Paneer Chana Salad
This protein-packed salad is one of the best salads for diabetes in India. It uses paneer and kala chana for a rich, satisfying dish.
Preparation Time: 20 minutes
Serving Size: 1 serving
Ingredients
| Ingredient | Quantity |
| Paneer | ¼ cup, cubed |
| Kala Chana | ⅛ cup, soaked and boiled |
| Curd | ¼ cup |
| Onion, Tomato, cooked Sweet Corn | ⅛ cup each, chopped |
| Lemon Juice | 1 tsp |
| Green Chili | ¼ tsp |
| Black Pepper | ¼ tsp |
Method
- Prepare curd dressing by mixing curd, lemon juice, black pepper, and salt.
- Toss the boiled kala chana, paneer cubes, and vegetables with the curd dressing.
- Garnish with coriander leaves and serve.
Nutritional Info (Per Serving)
| Nutrient | Nutritional Value |
| Energy | 228 kcal |
| Carbs | 21.88 gm |
| Protein | 14.69 gm |
| Fat | 8.79 gm |
| Fiber | 7.59 gm |
9. Mixed Veg Salad with Mint Coriander Curd Dressing
This salad, topped with a mint and coriander curd dressing, is a delicious salad recipe for people with diabetes who want something refreshing.
Preparation Time: 10 minutes
Serving Size: 2 servings
Ingredients
| Ingredient | Quantity |
| Cucumber, Tomato, Capsicum, Cabbage, Onion | 2 tbsp each, chopped |
| Carrot | 2 tbsp, grated |
| Mint Leaves | ¼ cup, chopped |
| Coriander Leaves | ¼ cup, chopped |
| Curd | 2 tbsp |
| Lemon Juice | 1 tsp |
| Green Chili | 2 nos. |
| Ginger | 1 tsp, chopped |
Method
- To prepare the dressing, blend curd, mint, coriander, green chili, ginger, lemon juice, and salt.
- Toss all the vegetables and drizzle with the dressing.
- Serve immediately.
Nutritional Info (Per Serving)
| Nutrient | Nutritional Value |
| Energy | 32 kcal |
| Carbs | 4.04 gm |
| Protein | 1.68 gm |
| Fat | 0.9 gm |
| Fiber | 2.22 gm |
10. Hummus Vegetable Salad
This flavorful, protein-packed salad uses hummus made from chickpeas, making it a hearty option among Salads for Diabetes in India.
Preparation Time: 10 minutes
Serving Size: 2 servings
Ingredients
| Ingredient | Quantity |
| Chickpeas | ¼ cup, cooked |
| Green Capsicum, Carrot | ½ cup each, julienned |
| Cucumber | 10 slices |
| Cherry Tomatoes | 9 |
| Garlic | 4 pods |
| White Sesame Seeds | 2 tsp |
| Olive Oil | ½ tsp |
| Lemon Juice | 1 tbsp |
| Red Chili Flakes | ¼ tsp |
| Black Pepper | ⅛ tsp |
Method
- Blend cooked chickpeas, garlic, sesame seeds, olive oil, lemon juice, and salt to make hummus.
- Arrange vegetables neatly in a bowl and serve with hummus on the side.
Nutritional Info (Per Serving)
| Nutrient | Nutritional Value |
| Energy | 89 kcal |
| Carbs | 11.96 gm |
| Protein | 4.18 gm |
| Fat | 2.74 gm |
| Fiber | 3.84 gm |
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Salad Dressing Tips for Diabetes
To keep your salad diabetes-friendly, opt for light and natural dressings. Avoid creamy ones like mayonnaise, Thousand Island dressing, buttery ones, or high-sugar dressings. Instead, try:
- Lemon juice with black pepper, salt and chat masala.
- A curd-based dressing with herbs like mint and coriander.
- A tangy tamarind chutney for a touch of sweetness without added sugar.
- Avocado-based dressing for that earthy flavour.
- If you are making a salad that needs oil to be added, choose extra virgin olive oil.
Benefits of Including Salads in a Diabetes-Friendly Diet
Including diabetes-friendly salads in your meals has several benefits:
- High fiber in salads, thanks to the vegetables you add, helps manage blood sugar by slowing down sugar absorption.
- Adding proteins like paneer, sprouts, kala chana, moong, chickpeas, and rajma beans makes the salad more filling, satisfying, and, not to forget, absolutely yummy!
- Low-calorie salads contribute to weight management, another key factor in diabetes control.
Adding these delicious salads for diabetes into your diet is just the start.
Fitterfly’s Diabetes Prime Program provides personalized nutrition plans designed specifically for your taste, culture, and health goals. Our expert nutrition coaches will guide you through creating balanced meals that make managing diabetes easier and tastier.
Start your journey with Fitterfly today and discover how enjoyable a diabetes-friendly diet can be.
This blog provides general information for educational and informational purposes only and shouldn't be seen as professional advice.
Frequently Asked Questions
What salad dressing is ok for diabetes?
Simple dressings like lemon juice, olive oil, or curd-based dressings with herbs like mint and coriander are excellent for people with diabetes. For instance, you can blend hung curd with coriander and spices for a refreshing dressing and all with ingredients readily available in your local bhaji market or kirana shop.
Is vegetable salad good for people with diabetes?
Yes, vegetable salads with low-carb veggies like onion, cucumber, tomatoes, carrots, radish, cabbage, spring onion, cooked (boiled or steamed) mushrooms, green peas, beetroot (but not a salad with beetroot as the main vegetable) and capsicum are excellent for managing diabetes. Adding ingredients like kala chana, matki, chole, rajma, val, black-eyed peas, or sprouts can enhance the nutritional value.
What kind of salads are good for people with diabetes?
Salad Recipes for people with diabetes should include non-starchy vegetables like cucumbers, leafy greens like spinach, and proteins like paneer or sprouts. Avoid adding vegetables like potatoes, sweet potatoes, and beetroot. To make your salad truly healthy, add beans, sprouts, and low-fat paneer.
Can a salad spike blood sugar levels?
As long as your salad is made with low-glycemic index vegetables (like tomatoes, cucumbers, carrots, onions, etc.) and no sugary or creamy dressings, it will not cause a bad spike in your blood sugar levels. For example, a salad made with spinach, cucumber, and curd dressing is a great choice, but the minute you replace the curd with mayonnaise, your blood sugar can go for a toss.
Which leafy greens are best for people with diabetes?
India’s regional diversity offers a wealth of diabetes-friendly leafy greens. In North India, greens like bathua and sarso ka saag are staples during winter, while chaulai (amaranth) is found throughout the region. East India features poi saag (Malabar spinach) and lal shaak (red amaranth), which are commonly used in Bengali dishes. In the Northeastern states, unique greens like tenga mora (Indian sorrel) and lingru (fiddlehead fern) are consumed for their flavour and health benefits. In South India, agathi keerai, murungai keerai (drumstick leaves), and thandu keerai (Amaranth leaves) are popular, while in West India, you’ll find ambat chuka (sorrel leaves) and shepu (dill). Though many of these greens are cooked, raw options like palak (spinach), tender methi (fenugreek), coriander, and mint are excellent for salads. You can also find non-native greens like romaine lettuce, iceberg lettuce, and arugula in Indian supermarkets, making them great leafy greens for a diabetes-friendly diet.
How can I make a low-carb salad for diabetes management?
Focus on non-starchy vegetables like cucumber, tomato, and greens. Add protein sources like paneer or kala chana, and use a light lemon or curd-based dressing for flavor without adding sugar.
Can people with diabetes eat lettuce salad?
Yes, people with diabetes can eat lettuce salad. Lettuce is low in carbohydrates and calories, making it a great choice for managing blood sugar levels. Additionally, it is rich in fiber, which can help with digestion and prevent spikes in blood sugar. You can create a balanced and diabetes-friendly lettuce salad by adding cucumbers, tomatoes, grilled chicken, nuts, or seeds while avoiding high-calorie dressings or sugary toppings. Just keep portion sizes in check and ensure the salad fits into your overall meal plan.
