Crunchy baby cucumbers, sweet tomatoes, sliced red onions, and rich hard-boiled eggs tossed in a creamy, tangy Greek yogurt dressing. It’s low-glycemic, macro-friendly, and perfect for diabetic meal plans!
Why You’ll Love This Recipe
Diabetic-Friendly & Low-GI: Minimal impact on blood sugar thanks to fiber-rich veggies and zero added sugars.
Satiating & Protein-Packed: Hard-boiled eggs and Greek yogurt add steady protein to keep you full longer.
Quick & Refreshing: No heavy cooking required—just chop, toss, and serve!
Essential Kitchen Equipment
Large Salad Bowl: For easy, mess-free tossing.
Chef’s Knife & Cutting Board: For clean, uniform vegetable dicing.
Small Whisk or Fork: To whip up the smooth dressing.
Ingredients
For the Salad Base:
3 Baby cucumbers (thinly sliced or half-moons)
1 small Carrot (peeled and thinly sliced)
1 large Tomato (diced)
1/2 small Red onion (thinly sliced)
2 large Hard-boiled eggs (chopped into bite-sized pieces)
1 tbsp Fresh dill (chopped, for garnish)
For the Creamy Herb Dressing:
1/3 cup Plain non-fat Greek yogurt (or light mayonnaise)
1 tbsp Extra virgin olive oil
1 tsp Dijon mustard
1 tbsp Fresh lemon juice (or apple cider vinegar)
1/2 tsp Garlic powder
Salt & freshly cracked black pepper (to taste)
Step-by-Step Instructions
1. Boil & Cool Eggs: (If not using pre-boiled) Boil 2 eggs for 10 minutes, submerge in an ice bath, peel, and chop into bite-sized chunks.
2. Whisk Dressing: In a small bowl, whisk together the Greek yogurt, olive oil, Dijon mustard, lemon juice, garlic powder, salt, and black pepper until smooth.
3. Assemble Veggies & Eggs: In a large salad bowl, combine the sliced baby cucumbers, sliced carrots, diced tomatoes, red onion slices, and chopped hard-boiled eggs.
4. Toss & Garnish: Pour the creamy dressing over the salad ingredients. Gently fold everything together using a rubber spatula so the egg yolks stay mostly intact. Top with chopped fresh dill.
5. Serve or Chill: Enjoy immediately, or refrigerate for 15–20 minutes for a colder, extra refreshing bite!
Chef’s Tips
Prevent Wateriness: If making ahead, deseed the tomatoes before dicing so they don’t release excess juice into the dressing.
Extra Protein Boost: Swap light mayo for 100% Greek yogurt or blended cottage cheese to maximize protein without extra fat.
Nutritional Breakdown (Per Serving / 2 Servings Yield)
Servings: 2
Calories: ~180 kcal
Protein: 10g
Net Carbs: 7g
Fat: 11g
Frequently Asked Questions (FAQ)
How long does this keep in the fridge?
Because of the fresh tomatoes and cucumbers, this salad is best eaten fresh or within 24 hours when kept sealed in the refrigerator.