Yummy and Healthy Greek Vegetable Salad for Diabetics

Looking for a diabetic-healthy salad? Here's one for you!


Research studies have shown that Mediterranean diet can help improve blood sugar levels and control diabetes. In fact, one study has shown that going on a Mediterranean diet and adhering to it can reduce your risk of developing Type 2 diabetes. If you want to try this diet, you can start with this easy, yummy, satisfying, and very healthy Greek vegetable salad.

Ingredients and Utensils

This recipe makes eight servings with a half a cup serving size each. The fresh ingredients are all rich in fiber, with some of them (like the balsamic vinegar) even having anti-diabetic effects.

Here are the fresh ingredients you’ll need:

  • 2 cups of tomatoes, chopped.
  • 1 cup of cucumber, chopped.
  • 1/2 cup each of yellow pepper and red pepper, chopped.
  • 1/4 cup of red onion, chopped.
  • 1 teaspoon each of fresh thyme and fresh oregano, crushed.
  • 2 tablespoons each of balsamic vinegar and olive oil.
  • Low-fat feta cheese, half a cup

Note: You can also add some lettuce leaves if you want.

The kitchen utensils you need are:

  • Large bowl for mixing.
  • Small bowl for the dressing.
  • Serving bowl.
  • Whisk.
  • Tongs or salad spoons/servers.


Before making the salad, be sure to wash the fresh veggies under clean, running water.

  1. Place all the fresh ingredients in the large bowl.
  2. Pour the balsamic vinegar and olive oil into the small bowl and whisk them together until they are thoroughly mixed.
  3. Pour the dressing into the large bowl with the veggies and toss gently with the tongs or salad servers until the dressing coats the ingredients.
  4. Line the serving bowl with lettuce leaves.
  5. Add in your Greek vegetable salad.
  6. Sprinkle some feta cheese on top of the salad.


This Greek vegetable salad is a very good addition to your diabetic diet. Not only is it very delicious, but it is healthy and easy to make as well.


Adherence to Mediterranean diet and risk of developing diabetes: prospective cohort study. URL Link. September 15, 2017.