Low-Glycemic Green Goddess Power Salad
A nutrient-dense salad featuring lean protein, healthy fats, and fiber-rich vegetables with a creamy herb dressing—perfect for stable blood sugar levels.
This vibrant Green Goddess Power Salad is specifically designed to support healthy blood sugar management while delivering exceptional flavor and satisfaction. The combination of lean chicken breast and crispy bacon provides high-quality protein that slows glucose absorption, while creamy avocado contributes heart-healthy monounsaturated fats that further moderate the glycemic response.
The foundation of mixed greens, watermelon radishes, and cucumbers offers abundant fiber and water content with virtually no impact on blood sugar. Pepitas (pumpkin seeds) add a satisfying crunch along with magnesium, a mineral that supports insulin sensitivity. The homemade green goddess dressing, rich in herbs and healthy fats, transforms this salad into a truly indulgent meal without the blood sugar spike.
For optimal glycemic control, enjoy this salad as your main course rather than alongside high-carb foods. The protein-to-vegetable ratio is ideal for maintaining steady energy levels throughout the afternoon. This recipe is naturally low-glycemic with an estimated glycemic load of 3-4 per serving, making it an excellent choice for anyone managing diabetes, prediabetes, or simply seeking sustained energy without crashes. Each generous serving provides approximately 2 cups of salad with protein and toppings.
Wpływ na cukier we krwi
Minimal blood sugar impact expected due to the extremely low glycemic load of 0.8 and GI of 14. This meal should provide stable, sustained energy for 4-5 hours without causing any significant glucose spike, thanks to the high protein, healthy fats, and fiber-rich vegetables.
Porady o cukrze
- ✓ Eat this salad at a leisurely pace over 15-20 minutes to allow satiety signals to register and further slow nutrient absorption
- ✓ Consider eating the protein and vegetables first before the pumpkin seeds to maximize the glucose-blunting effect of protein
- ✓ This meal is already optimally structured for blood sugar control, but pairing it with a 10-15 minute walk afterward can enhance insulin sensitivity for your next meal
🥗 Składniki
- 1 pcs baked chicken breasts, sliced
- 6 pcs cooked bacon, chopped
- 0.75 cup green goddess dressing
- 10 cup mixed salad greens
- 1 cup watermelon radishes, thinly sliced
- 1 cup cucumber, thinly sliced
- 0.25 cup red onion, thinly sliced into quarter moons
- 1 pcs avocado, thinly sliced
- 0.25 cup pepitas (pumpkin seeds)
- 1 pcs baked chicken breasts, sliced
- 6 pcs cooked bacon, chopped
- 0.75 cup green goddess dressing
- 10 cup mixed salad greens
- 1 cup watermelon radishes, thinly sliced
- 1 cup cucumber, thinly sliced
- 0.25 cup red onion, thinly sliced into quarter moons
- 1 pcs avocado, thinly sliced
- 0.25 cup pepitas (pumpkin seeds)
👨🍳 Instrukcje
- 1
Prepare the chicken breasts by baking at 375°F (190°C) for 20-25 minutes until internal temperature reaches 165°F, or use pre-cooked leftover chicken. Allow to cool slightly, then slice into thin strips.
- 2
Cook the bacon until crispy using your preferred method—oven, stovetop, or air fryer. Once cooled, chop or crumble into bite-sized pieces and set aside.
- 3
Prepare the green goddess dressing by blending fresh herbs (basil, parsley, chives), either 1/2 cup Greek yogurt or 1/2 avocado, 2 tablespoons lemon juice, 1/4 cup olive oil, 1 garlic clove, and salt to taste until smooth and creamy. Note: Greek yogurt base provides more protein; avocado base increases healthy fats. Refrigerate until ready to use.
- 4
In a large salad bowl, arrange the mixed greens as your base. Distribute the thinly sliced watermelon radishes, cucumber rounds, and red onion quarter moons evenly over the greens.
- 5
Artfully arrange the sliced chicken breast and avocado fans on top of the vegetable mixture, distributing them evenly across the salad for balanced servings. Each serving should contain approximately 2 oz chicken and 2-3 avocado slices.
- 6
Sprinkle the crumbled bacon and pepitas over the entire salad, ensuring each serving will receive a portion of these protein-rich toppings. Aim for about 1 tablespoon pepitas per serving.
- 7
Just before serving, drizzle the green goddess dressing over the salad or serve it on the side for individual portions. Use approximately 1.5 tablespoons dressing per serving. Toss gently if desired, and serve immediately for optimal freshness and texture.
- 8
For best blood sugar management, eat the vegetables and protein first before any accompanying carbohydrates. This salad is complete as a standalone meal and pairs well with a small portion of quinoa or roasted sweet potato if additional carbohydrates are desired.
📊 Wartości odżywcze na porcję
| Na porcję | Całe danie | |
|---|---|---|
| Kalorie | 226 | 1811 |
| Węglowodany | 6g | 46g |
| Cukry | 2g | 15g |
| Cukry dodane | 0g | 1g |
| Cukry naturalne | 2g | 14g |
| Białko | 12g | 98g |
| Tłuszcz | 18g | 143g |
| Tłuszcz nasycony | 6g | 50g |
| Tłuszcze nienasycone | 12g | 93g |
| Błonnik | 2g | 20g |
| Błonnik rozpuszczalny | 1g | 6g |
| Błonnik nierozpuszczalny | 2g | 14g |
| Sód | 329mg | 2633mg |
Przewidywana odpowiedź glukozowa
A gdybyś...
Model szacunkowy — indywidualne reakcje mogą się różnić. To nie porada medyczna.
🔄 Zamienniki o niższym IG
These options provide omega-3 fatty acids and protein without the added sugars or preservatives sometimes found in cured bacon, offering more stable blood sugar support and anti-inflammatory benefits
These milder alliums have a lower overall carbohydrate content per serving and are typically used in smaller quantities, resulting in minimal blood sugar impact while still providing flavor
Tree nuts have an even lower glycemic impact than seeds and provide more monounsaturated fats, which help slow digestion and promote steadier blood sugar levels
These specific dark leafy greens are particularly rich in magnesium and alpha-lipoic acid, nutrients that support insulin sensitivity and glucose metabolism more effectively than standard mixed greens
While watermelon radish is already low-glycemic, daikon and regular radishes have slightly fewer carbohydrates per serving, and jicama provides resistant starch that feeds beneficial gut bacteria supporting blood sugar regulation
🔬 Nauka za tym przepisem
Why This Salad Keeps Your Blood Sugar Steady
This Green Goddess Power Salad is a masterclass in blood sugar management, with an impressively low glycemic load of just 0.8 and a GI of 14. The secret lies in its strategic combination of protein, healthy fats, and fiber-rich vegetables that work together to prevent glucose spikes. The chicken breast provides lean protein that slows digestion and stabilizes blood sugar release, while the bacon adds satisfying fats that further moderate glucose absorption. Mixed greens and watermelon radish contribute virtually no carbohydrates but deliver plenty of fiber and water content, which helps you feel full without impacting blood sugar at all.
The green goddess dressing is the unsung hero here. Traditional versions made with avocado, herbs, and olive oil provide monounsaturated fats that actively slow the breakdown of any carbohydrates in your meal. When you eat fat alongside other foods, it delays gastric emptying—meaning food moves more slowly from your stomach to your intestines, resulting in a gentler, more gradual rise in blood sugar rather than a sharp spike. This is why adding a creamy, fat-based dressing to a salad isn't just about flavor; it's a strategic metabolic choice.
To maximize the benefits of this already low-glycemic meal, consider eating it as your first course if you're having other dishes, or enjoy it after a 10-minute walk. The "vegetables first" approach primes your digestive system with fiber, while post-meal movement helps your muscles absorb glucose more efficiently. Remember, glycemic load accounts for both the quality and quantity of carbohydrates—and with less than one gram of effective carbs per serving, this salad proves that delicious eating and stable blood sugar can absolutely coexist.