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High-fiber tuna salad with avocado, chickpeas, greens, sweet potatoes, and herbs in a white bowl.
Dreena Grace Burthon

Tuna/Salmon High-Fiber Salad for Diabetics

A quick and steady high-fiber salad made with tuna or salmon, leafy greens, beans, and seeds - designed to support stable blood sugar while still tasting bright and satisfying. Perfect for a simple diabetic-friendly lunch.
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Prep Time 10 minutes
Cook Time 0 minutes
Rest Time 1 minute
Total Time 11 minutes
Servings: 1 person
Course: Lunch
Cuisine: American
Calories: 380
Ingredients Equipment Method Notes

Ingredients
  

  • 1 can tuna or salmon water-packed, drained lightly
  • 2 cups leafy greens spinach, romaine, mixed greens
  • ½–1 cup cooked beans chickpeas, black beans, navy beans
  • 2–3 tbsp seeds pumpkin, sunflower, hemp
  • ¼ cup chopped vegetables celery, cucumber, bell pepper
  • 1–2 tbsp olive oil
  • 1 tbsp lemon juice or vinegar
  • Salt & pepper to taste
  • Fresh herbs optional — dill, parsley, basil
  • ¼ avocado optional
  • 1 tbsp Greek yogurt optional

Equipment

  • 1 Mixing Bowl For assembling the salad
  • 1 Cutting board For chopping vegetables
  • 1 Knife Use any kitchen knife
  • 1 Spoon or fork For mixing ingredients

Method
 

  1. Drain the tuna or salmon and place it in a mixing bowl.
  2. Add the leafy greens to a separate bowl to form the salad base.
  3. Add the beans on top of the greens, spreading them evenly.
  4. Sprinkle in the seeds for added crunch.
  5. Add chopped vegetables such as celery, cucumber, or bell pepper.
  6. Spoon the tuna or salmon on top and gently fold everything together.
  7. Drizzle with olive oil and lemon juice or vinegar.
  8. Season with salt, pepper, and herbs to taste.
  9. Optional: Add Greek yogurt or avocado for a creamy version.
  10. Let the salad rest for 1 minute before serving.

Notes

  • You can use either canned tuna or salmon; salmon provides more omega-3 fats for insulin support.
  • Chickpeas, black beans, and navy beans all work. Start with ½ cup if you want to track carbs more closely.
  • Add seeds or crunchy vegetables like celery, cabbage, or cucumber for more texture and fiber.
  • Mix in 1 tablespoon Greek yogurt if you prefer a creamy-style salad.
  • To reduce sodium, rinse canned fish and beans before use.
  • For meal prep, keep dressing separate to prevent the greens from getting soggy.
  • Enjoy with sparkling water, herbal tea, or a small serving of berries for a balanced diabetic-friendly meal.
  • Store leftovers for up to 1 day in the refrigerator; stir before eating.