Watermelon Salad with Coconut Rice
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High Fiber Watermelon Salad with Coconut Rice

Are you looking for a delicious summer salad that will leave you feeling full and satisfied without spiking blood sugar? Then this easy, high fiber watermelon salad over coconut rice will be your new go-to recipe!

Watermelon Salad with Coconut Rice

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This post has been sponsored by RightRice. As always, all opinions are my own.

What could be more refreshing on a hot summer day than sweet, juicy watermelon salad with all the flavors and colors of the season? Not much, right? Unless, of course, you serve that delicious salad over a bed of fluffy, protein-packed coconut rice… all while knowing the meal is rich in fiber to help promote steady blood sugar levels. Oh yea, now we are talking!

Watermelon Salad with Coconut Rice on a plate

But I know what you are thinking, how can you make a watermelon salad – and add rice on top of it – without skyrocketing blood sugar levels? The secret is in the fiber! And by using a few key ingredients, you can amp up the fiber of this recipe while removing the refined carbs, making a blood sugar-friendly summer salad that may just be your new go-to recipe.

The must-have ingredients for high fiber watermelon salad with coconut RightRice

Ingredients for High Fiber Watermelon Salad with Coconut Rice

If you want to make a blood sugar-friendly watermelon salad over coconut rice, you need a few key ingredients. The first of course is watermelon. Now I know watermelon gets a bad rap for being high in sugar, but it really isn’t as high in sugar as you may think. Let’s take a look:

Watermelon: One cup of watermelon contains 9 grams of naturally occurring sugar. To put that in perspective, in a one cup serving, apples contains 13 grams of sugar, bananas 18 grams, and strawberries 8 grams. Which means per cup, watermelon’s sugar content is more similar to berries – a lower sugar fruit that is often recommended to people with diabetes – than even apples. Watermelon, however, doesn’t contain much in the way of fiber, protein, or fat – the trio of nutrients that slow down how quickly carbohydrates are converted into sugar in the body – so combining it with foods that contain these nutrients (like the ingredients in this high fiber watermelon salad recipe) can help to lessen its overall impact on blood sugar.

RightRice: When you hear ‘high fiber’ and ‘blood sugar-friendly’ in a recipe, you probably don’t expect that recipe to include rice. But when you swap out traditional rice for RightRice, you can enjoy all the taste you love with less impact on blood sugar. That’s because RightRice isn’t regular rice – it’s better. Made with 90% vegetables, this rice alternative tastes and looks just like rice with double the amount of plant-based protein and five times the amount of fiber. And because it contains over 30 percent fewer net carbs when compared to traditional rice, it allows you to add rice to your favorite recipes with less impact on blood sugar.

Vinegar: If you do a quick search of watermelon salad online, you’ll find many recipes call for making a homemade dressing that includes honey or added sugar. But in this high fiber watermelon salad, I opted to remove the added sugar for a few reasons. The obvious one is because added sugar increases the total carbohydrates that can send blood sugar soaring. But that isn’t the only reason. The watermelon in this recipe provides all the sweetness you need – added sugar really doesn’t enhance the taste. What does add a delicious, tangy flavor is creating a homemade dressing including a mix of vinegar and olive oil. I recommend using apple cider vinegar when you make this recipe due to the benefits it may offer for blood sugar, but you can also use red wine vinegar if you prefer and the recipe will come out just as great.

Feta (optional): The feta cheese in this high fiber watermelon salad recipe is entirely optional. If you wish to keep this recipe completely plant-based, you can skip it. If you do love cheese though (I personally can’t get enough) sprinkling some feta on top of this salad adds a delicious savory flavor as well as a source of protein. And since protein helps to slow digestion and stabilize blood sugar, this added boost can be beneficial for those looking to balance blood sugar.

How to make high fiber watermelon salad with coconut rice

I love this recipe because it is so simple to make and can be easily doubled (or tripled) to use in meal prep for the week as well. I recommend making the watermelon salad as the coconut RightRice is being prepared to save on time. Here’s how to do it:

  • Start by preparing your coconut rice. In a medium sauce pan, add coconut milk and water and stir to mix evenly.
Pouring coconut milk in sauce pan to prepare watermelon salad with coconut rice
  •  Then, bring the liquid to a boil. Once the liquid is boiling, pour in the RightRice, cover the pan, and remove from the heat. Then, just let the rice sit for 10 minutes. Once it is done, all you have to do is fluff with a fork and it is ready to serve – it’s even easier to prepare than traditional rice!
Cooking rice for Watermelon Salad with Coconut Rice
  • While your RightRice is cooking, it’s time to prepare the watermelon salad. To do this, you’ll need to cube watermelon (2 cups), an English cucumber (1 cup), and slice ¼ of a red onion.
Watermelon, cucumber and onion in a bowl for Watermelon Salad with Coconut Rice
  • Add your salad ingredients into a large bowl. In a small bowl, mix together oil, vinegar, and salt to create your dressing.
Dressing for Watermelon Salad with Coconut Rice
  • Pour the dressing over the salad and sprinkle on the basil. Mix until the salad is evenly coated.
Adding dressing to Watermelon Salad with Coconut Rice
  • Mix until the salad is evenly coated.
Making Watermelon Salad with Coconut Rice
  • Uncover rice and fluff with a fork.
Cooked rice in a saucepan
  • Serve the salad over a bed of coconut rice and top with feta cheese if desired (optional).
High Fiber Watermelon Salad with Coconut Rice on a plate

This high fiber watermelon salad is so delicious and so easy to make, it may just become your new favorite summertime recipe!

High Fiber Watermelon Salad with Coconut Rice on a plate

High Fiber Watermelon Salad over Coconut Rice

If you are looking for a delicious summer salad that will leave you feeling full and satisfied without spiking blood sugar, then this easy, high fiber watermelon salad over coconut rice will be your new go-to recipe.
5 from 1 vote
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Course: Main Course
Cuisine: American
Diet: Diabetic, Low Calorie, Low Fat
Prep Time: 15 minutes
Cook Time: 10 minutes
Servings: 4
Calories: 182kcal

Equipment

  • A medium sauce pan
  • A large bowl

Ingredients

  • 1 bag Original RightRice
  • cup coconut milk
  • cup water

Watermelon Salad

  • 2 cups watermelon, cubbed
  • 1 cup English cucumber, cubed
  • ¼ cup red onion, sliced
  • ¼ cup fresh basil, chopped
  • ¼ cup feta, chopped (optional)

Dressing

  • 2 tbs olive oil
  • 2 tbs apple cider vinegar OR red wine vinegar
  • tsp salt

Instructions

  • In a medium sauce pan, add coconut milk and water and stir to mix evenly. Then, bring the liquid to a boil. Once the liquidis boiling, pour in the RightRice, cover the pan, and remove from the heat. Let the rice sit for 10 minutes.
  • While your RightRice is cooking, prepare the watermelon salad.
  • Cube watermelon and English cucumber. Slice ¼ ofa red onion.
  • Add your salad ingredients into a large bowl.
  • In a small bowl, mix together oil, vinegar, and salt to create your dressing.
  • Pour the dressing over the salad and sprinkle on the basil. Mix until the salad is evenly coated.
  • Add feta to salad if desired (optional).
  • Once RightRice is prepared, fluff with a fork and add one serving onto a plate. Top with watermelon salad and enjoy!

Nutrition

Calories: 182kcal | Carbohydrates: 30g | Protein: 10g | Fat: 2g | Sodium: 150mg | Fiber: 5g
Tried this Recipe? Tag me Today!Mention @ErinPalinskiWade or tag #erinpalinskiwade!
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Looking for more fun ways to enjoy watermelon? Why not try this frosted watermelon pizza for dessert!