10 Easy Summer Berry Salads You Need to Try!
Looking for the perfect summer salad? Just add berries! These 10 summer berry salad recipes are light, refreshing and full of seasonal flavor. Plus each salad provides balanced nutrition to keep blood sugar levels steady.
These summer salads are perfect for a 4th of July barbecue or easy weeknight meal. And each one is so delicious, you’ll want to eat them all year round.
This post contains affiliate links. As always, all opinions are my own.
Summer calls for fresh, easy-to-fix meals full of seasonal flavor and these summer berry salads check all the boxes.
Bursting with antioxidants and fiber, berries are a low-carb, diabetes-friendly fruit that can help keep you full and satisfied without raising your blood sugar. And when you combine fresh berries with delicious greens, crunchy nuts and crumbled cheese, you get the perfect summer salad.
Whether you love blueberries, strawberries, raspberries, blackberries – or all of them- here are 10 berry salad recipes you’ll need to add to your menu this summer.
Refreshing Spinach Berry Salad | Erin Palinski-Wade
This strawberry summer salad is so simple to make, tastes great, and provides a good source of iron, folic acid, and calcium. The addition of a light raspberry vinaigrette allows for an excellent balance of sweetness and tart flavors. Plus, raspberries are rich in antioxidants and fiber that may help lower blood sugar in people with type 2 diabetes.
Calories:135 Carbs: 10g Protein: 3g Fiber: 2g Fat: 9g
Strawberry Goat Cheese Salad | Healthyish Appetite
This Strawberry Goat Cheese Salad is a lightened up version of a classic summer salad. While most versions use sugar-laden vinaigrettes, this recipe uses just one teaspoon of honey to sweeten up the homemade champagne vinaigrette dressing (or you can buy a premade version here).
Each serving has only 10 grams of carbohydrates making it a great blood-sugar-friendly addition to brunch spreads or any outdoor gathering. Serve this salad as a side dish or make it a meal by adding a low-carb bread and protein!
Calories: 148 Carbs: 10g Protein: 4g Fiber: 3g Fat: 11g
Peach Salad | The Traveling Dietitian
This colorful peach salad combines fresh blueberries, gouda cheese and a honey dijon vinaigrette (try this brand with zero carbs!) for a dish that is packed full summer flavor. Add a hearty dose of protein, like chicken or salmon, and a whole grain to make it a main meal or enjoy it alone as a refreshing side dish.
Calories: 303 Carbs:19g Protein: 9g Fiber: 2g Fat: 22g
Strawberry Cucumber Salad | The Healthy Epicurean
This simple summer salad is a refreshingly easy low-carb, no-cook meal.
The standout of this salad is cucumber, a vegetable with a rich nutrient profile along with a high water volume, providing a hydrating and crunchy addition to this dish.
This berry salad contains just 2 grams of carbs in half a cup which means fewer carbohydrates and calories for a lighter meal that’s better for blood sugar management. Plus, who doesn’t love an easy no-cook dish!?
Calories: 122 Carbs: 10g Protein: 3g Fiber: 2g Fat: 11g
Blueberry Walnut Salad With Honey Lemon Vinaigrette | Haute & Healthy Living
This blueberry walnut salad is packed full of nutrients including antioxidants, healthy fats, vitamin K and potassium! It’s a great addition to your weekly menu and perfect if you love juicy, sweet salads but want the added benefit of lower added sugar and healthy fats.
Calories: 179 Carbs: 9g Protein: 3g Fiber: 1g Fat: 15g
Strawberries With Walnuts & Balsamic Glaze | Sarah Pflugradt
Summer strawberries don’t need extra sugar when paired with walnuts, just add the sweetness of balsamic glaze with no added sugar for incredible flavor. The combination of antioxidant-rich walnuts along with fiber-filled berries, walnuts, and 9 grams of net carbohydrates per serving provide the perfect combination for balanced blood sugar.
Calories: 139 Carbs: 12g Protein: 3g Fiber: 3g Fat: 10g
Superfood Salad with Kale and Blueberries | Hoorah to Health
With fresh fruits and vegetables like blueberries, kale, carrots and green onion alongside edamame, this salad is low in carbohydrate while providing a good source of protein and fiber. The blueberry vinaigrette dressing is made with no added sugar and is so delicious, you’ll want to add it to every salad this summer!
Calories: 214 Carbs: 16g Protein: 7g Fiber: 4g Fat: 15g
Cold Asparagus Salad with Strawberries | Carrots and Cookies
This light and refreshing cold asparagus salad uses strawberries for a pop of color, a dose of vitamin C, and incredible flavor.
Asparagus is a low-carb vegetable that makes a nutritious addition to any meal and couldn’t be easier to make. Each serving has 5 grams of fiber to keep you full while keeping your blood sugar in check. Try serving this salad alongside burgers or grilled chicken for a well balanced meal.
Calories: 137 Carbs: 14g Protein: 6g Fiber: 5g Fat: 8g
Farmer’s Market Salad | Healthyish Appetite
What is more refreshing than cool, crisp cucumbers tossed with juicy blueberries? This Farmer’s Market Salad checks all the boxes while promoting blood sugar balance. The combination of fiber, complex carbohydrates, and protein work together to promote slow digestion, which can help to prevent spikes in blood sugar and insulin levels.
And as a bonus, this trio of nutrients will keep you full for hours to come!
Calories: 300 Carbs: 23g Protein: 10g Fiber: 3g Fat: 20g
Quinoa and Sweet Potato Salad with Fruit | Sarah Schlichter
For a sweet and savory salad infused with summer flavors, this recipe has the unique addition of surprise ingredient: sweet potato!
Sweet potato is considered a starchy vegetable, however potatoes are not off limits for people with diabetes and can offer a great way to boost the fiber and nutrition content of a salad.
One serving of this berry salad has 22 grams of carbohydrates, and is well balanced with protein, fat and fiber to keep you full and slow the digestion of carbs. Depending on how many carbohydrates your meal plan allows, you can serve this salad with both quinoa and sweet potato or use half the amount of each for fewer carbohydrates.
Calories: 254 Carbs: 22g Protein: 7g Fiber: 4g Fat: 17g
The Bottom Line
Next time you are craving something light, refreshing, and full of flavor that won’t spike your blood sugar, choose from one of these delicious summer berry salad recipes. They are delicious, easy-to-prepare, and best of all, they won’t spike blood sugar. Which one will you try first?