Healthy & satisfying: 6 salads for lunch that won’t spike your blood glucose levels
Ready for a full week at the office? Navigating lunchtime choices can be a challenge, especially when trying to maintain healthy blood glucose levels. Packed lunches not only offer a nutritious alternative but are often more cost-effective than grabbing meals on the go. With the right ingredients, you can whip up salads that are both satisfying and diabetes-friendly. Here are six delicious salads that promise to keep your energy up without sending your blood sugar on a rollercoaster ride.
1. Roasted cauliflower and chickpea salad
This vibrant salad features crispy roasted cauliflower and chickpeas on a bed of rocket, topped with creamy goat cheese and drizzled with a zesty lemon dressing. It’s a hearty, protein-packed option that’s perfect for meal prep or as a standout side dish.
Source: Our Nourishing Table
2. Mediterranean tuna salad
This tuna salad is a refreshing twist on the classic, featuring crunchy vegetables, fresh herbs, and a zesty Dijon dressing—all without any mayo! Packed with nutritious ingredients and bold Mediterranean flavours, it’s a quick and healthy meal option perfect for lunch.
Source: The Mediterranean Dish
3. Sesame kohlrabi & chicken salad
This salad brings together shredded chicken, crunchy kohlrabi, and napa cabbage, all tossed in a tangy sesame dressing with a hint of orange zest. Topped with toasted almonds and sesame seeds, it’s a refreshing salad packed with protein.
Source: Eating Well
4. Mediterranean roasted vegetable barley
This hearty dish combines wholesome barley with roasted veggies and fresh herbs, all dressed in a simple, zesty vinaigrette. Perfect for meal prep, it’s a versatile vegetarian option that can be enjoyed warm or cold, with an easy vegan modification by omitting the feta.
Source: The Mediterranean Dish
5. Salmon & puy lentil salad with olive dressing
This satisfying salad features flaked salmon, puy lentils, green beans, and rocket, all tossed in a zesty olive dressing with capers and basil. With boiled eggs and a touch of Dijon, it’s a wholesome salad perfect for lunch.
Source: BBC Good Food
6. Easy quinoa salad
This quinoa salad is a hearty mix of roasted vegetables, including peppers, courgettes, and red onion, tossed with fluffy quinoa and fresh parsley. Finished with a lemon-garlic dressing and crumbled feta, it’s a perfect protein-packed salad for a satisfying packed lunch or light meal.
Source: BBC Good Food