Easy Diabetes Recipe: Greek Chicken Salad In A Jar

Having diabetes doesn’t mean you need to cook boring and flavorless meals.

It just means you need to have a little creativity on how to select the right ingredients that won’t spike your glucose levels. 

Finding an easy diabetes recipe that won’t take a lot of time in the kitchen can be the best way to ensure you have correct glucose management. 

Nonetheless, who has time to search and modify recipes to ensure they are appropriate for someone with diabetes?

The good news is that as a Registered Dietitian and Certified Diabetes Educator, I know what it takes to create a healthy meal. 

On top of that, I love cooking! So I know how to create delicious and healthy meals. 

Here, you’ll find a tasty Greek Chicken Salad in a jar.

Not only will you love the delicious flavors and textures it provides, but it will also provide stable blood glucose levels. Plus, you can make them two to three days in advance, saving you a lot of time in the kitchen. 

Ingredients For The Greek Chicken Salad

Greek Dressing 

  • ¼ cup of red wine vinegar 
  • 2 cloves of garlic minced 
  • 3 tablespoons virgin olive oil or extra virgin olive oil
  • ½ teaspoon dried oregano 
  • 1 teaspoon Dijon mustard

Greek Chicken Salad

  • 2 tablespoons Greek dressing
  • ½ cup diced tomatoes
  • ¼ cup diced cucumbers
  • ½ cup cooked chickpeas
  • 1 tablespoon of diced onions 
  • 3 oz of cooked chicken breast
  • 2 tablespoons chopped kalamata olives
  • 2 tablespoons crumbled feta cheese
  • 1 cup chopped romaine lettuce
  • ½ cup chopped kale 

Step-By-Step-Guide To Make This Easy Diabetes Recipe

  1. Grab a Mason jar (at least 16 oz). 
  2. Place the dressing at the bottom. 
  3. Start making the layers in the following order: tomatoes, cucumbers, chickpeas, onions, chicken breast, kalamata olives, feta cheese, romaine lettuce, and kale. 
  4. Store it in the fridge for up to 2-3 days, or eat it straight away. 
  5. When you are ready to eat the salad, pour it into a bowl and mix thoroughly. 

Nutritional Information 

Carbs31.0 grams
Fiber8.6 grams
Net carbs22.4 grams
Protein37.9 grams
Fats22.1 grams

Other Tips and Possible Alternatives

If you don’t like chickpeas, you can switch them for another legume. You can use quinoa, lentils, or even legume pasta.

Just make sure you replace it with a carb high in fiber and protein, such as the ones previously mentioned, to prevent your glucose levels from spiking. 

For those who want to try a plant-based approach, you can replace the chicken with tofu. Tofu provides all the essential amino acids you need, giving you a high-quality protein just like chicken. 

Instead of kale, you can also replace it with spinach. They are both high in nutrients, making them an excellent choice to add if you want to increase the dish’s nutritional value. 


Making meals in jars can save you a lot of time in the kitchen. They are easy, diabetes-friendly recipes you can create in advance, which you can leave for a couple of days in the kitchen.

That way, you don’t have to worry about what you are going to have. You simply grab the jar, and off you go! 

Remember that you can make changes in the recipe with similar ingredients. For example, replace a legume with another legume.

But what you cannot do is replace a legume with a simple carb. Simple carbs are lower in nutrients and fiber, which can affect your overall glucose management. 

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