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Diabetes-Friendly Cookout Week: Dilled Cucumber Salad

A crowd pleaser for your Labor Day cookout

Laura KolodjeskiLaura Kolodjeski

For those of you just joining us, welcome to Diabetes-Friendly Cookout Week! All week we’re featuring healthy, but tasty cookout dishes in preparation for the Labor Day weekend. Yesterday, we suggested a unique take on the popular appetizer, spinach dip in a pumpernickel loaf, and today we are moving on to the salad course.

Plenty of people take the easy way out with salad, and who can fault them? We’re not all Rachel Ray – sometimes it’s just easier to go the traditional route of potato salad or pre-mixed salad from a bag. But with only a little bit of work, you can make something really tasty and healthy for those living with diabetes or those that are just looking to eat healthier!

The salad I’m sharing here is a dilled cucumber salad. This one is quite low in carbs and sodium and it’s also super easy to make. If you have kids who love to help around the kitchen, you can get them involved by letting them help mix the ingredients.

Dilled Cucumber Salad


1/4 cup fat-free sour cream
1 Tbsp canola mayonnaise
1/4 cup plain fat-free yogurt
1 1/2 Tbsp lime juice
1 1/2 Tbsp dill weed
Black pepper, to taste
1 1/2 medium cucumber


1. In a bowl, whisk together sour cream, mayonnaise, yogurt, lime juice, dill, and pepper.

2. Peel the cucumbers and cut crosswise into 1/8 inch-thick slices.

3. Stir them into the dressing. Serve chilled.

Nutritional Information

The serving size is 1/4 of the salad

Calories 40
Calories from Fat 15
Total Fat 1.5 g
Saturated Fat 0.0 g
Trans Fat 0.0 g
Cholesterol 5 mg
Sodium 45 mg
Total Carbohydrate 4 g
Dietary Fiber 1 g
Sugars 3 g
Protein 2 g

As the Association explains, this recipe may not necessarily be appropriate for all people living with diabetes. So, it’s important to talk to your certified diabetes educator and/or nutrition educator to help design a holiday meal plan that’s right for you!

Since we’re providing recipes for a whole meal over the course of this week, I don’t want every course to be difficult. I know how hard it can be to feed a large group and I want you to enjoy your Labor Day cookout instead of being stuck in the kitchen all day. Check back tomorrow for a main course that slides easily into your cookout menu!


Laura K.

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