20 Make-Ahead Salad Recipes for Better Blood Sugar

Introduction

Salads are a great way to enjoy a healthy and nutritious meal, and when you make them ahead of time, it can be even more convenient. Here are 20 make-ahead salad recipes that are perfect for those following a diabetes-friendly eating pattern.

Make-Ahead Salad Recipes

These salads are lower in sodium and saturated fat and are packed with refreshing, heart-healthy ingredients like vegetables, fruits, and whole grains.

Parsley Tabbouleh

This tart, parsley-dominated tabbouleh recipe makes for a flavorful side at any gathering. The recipe can be easily doubled to feed a crowd. Serve at room temperature or chilled.

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Sweet Potato, Kale & Chicken Salad with Peanut Dressing

These hearty kale salads hold up well for 4 days, making them perfect for meal-prep lunches. To keep the ingredients from getting soggy, dress this salad and top it with peanuts just before serving. For a delicious vegan option, swap in roasted tofu for the chicken breast (see Associated Recipes).

Green Goddess Salad with Chickpeas

In this cucumber, tomato, Swiss cheese and chickpea salad, a healthy green goddess dressing is made from avocado, buttermilk and herbs. The extra dressing is delicious served with grilled vegetables.

Lentil & Roasted Vegetable Salad with Green Goddess Dressing

Goddess dressing typically gets its umami-ness from anchovies, but we use miso in this super green salad to keep it vegetarian. Substitute 2 chopped anchovies for the miso if you like. Or add baked tofu, poached salmon or grilled chicken for a boost of protein.

Grilled Chicken Taco Salad

Peppery arugula, grilled corn and a tangy lime vinaigrette give this taco salad a serious upgrade. This recipe is the perfect vehicle for using the crushed-up tortilla chips at the bottom of the bag.

Broccoli & Sun-Dried Tomato Pasta Salad

Craving crunch? Bite into this salad loaded with crisp red cabbage, edamame, bamboo shoots, and chow mein noodles. This salad is slightly sweetened with baked tofu, mandarin oranges and sesame seeds.

Chicken Caesar Pasta Salad

This scrumptious and nutritious salad combines elements of Caesar salad, pasta salad and chicken salad for an easy weeknight dinner that comes together in less than 30 minutes (and most of the prep can be done ahead). Use your blender to whip together the tangy buttermilk-based dressing, which would also be great on a salmon or chickpea salad.

Lemony Lentil Salad with Salmon

Salmon and lentils are a familiar combo in French bistro cooking; here they combine in a quick and easy salad. For a twist, try stuffing the salad into the pitas rather than crisping them in Step 3.

Power Greens Salad with Kale & Brussels Sprouts

Hearty greens and vegetables like kale and Brussels sprouts make an excellent base for prep-ahead salads. They don’t wilt after a day in the crisper, and they stand up to any number of toppings. Bonus: They’re loaded with nutrients, vitamins and minerals you won’t get from your basic iceberg wedge.

Pita Panzanella Salad with Meatballs

This power salad will keep you fueled for hours, thanks to 26 grams of protein and 8 grams of fiber. Tossing the dressing and kale, and then letting it stand in the jar, softens it enough so you don’t need to massage or cook it to make it tender.

Spinach, Apple & Chicken Salad with Poppy Seed Dressing

Swap out store-bought for this tangy homemade buttermilk and poppy seed dressing to take this salad to the next level. For an even more impressive meal, make your own crunchy cheese crisps in a snap, using phyllo dough, for a delicious accompaniment to this dinner salad.

Warm Spinach Salad with Roasted Red Peppers

Tasty, good for you and low in carbs–this wilted spinach salad fits the bill. Turkey bacon and reduced-fat feta cheese keep the fat and calories low, while the spinach and roasted sweet peppers add vitamins A and C.

Conclusion

These 20 make-ahead salad recipes are perfect for anyone looking to manage their blood sugar levels. They’re packed with nutritious ingredients and are easy to prepare ahead of time, making them a great option for busy weeknights or meal prep.

FAQs

Q: Can I customize these salad recipes to suit my dietary needs?

A: Yes, feel free to customize these recipes to suit your dietary needs. For example, if you’re gluten-free, be sure to use gluten-free pasta or substitute it with zucchini noodles. If you’re vegetarian or vegan, swap out chicken for tofu or tempeh, and use plant-based milk instead of buttermilk.

Q: Can I make these salads ahead of time for a crowd?

A: Yes, most of these salads can be made ahead of time for a crowd. Simply refrigerate or freeze them until you’re ready to serve. Be sure to label each container with the date and contents, so you can easily keep track of what you have and what you need to eat first.

Q: What’s the best way to store make-ahead salads?

A: The best way to store make-ahead salads is in airtight containers in the refrigerator. Be sure to wash and dry the containers thoroughly before using them, and store them in a spot that’s easy to access and away from direct sunlight. For longer storage, consider freezing the salads and thawing them when you’re ready to serve.