You can share all of these picnic salads at a summer potluck! These 50 regional recipes from across the country celebrate the best ingredients and traditions each state has to offer.
1/50
Southern Potato Salad
From the Recipe Creator:
This potato salad with a southern twist is perfect for a church supper or potluck. The pickles add extra sweetness. —Gene Pitts, Wilsonville, Alabama
Nutrition Facts:
3/4 cup: 377 calories, 26g fat (4g saturated fat), 169mg cholesterol, 275mg sodium, 28g carbohydrate (5g sugars, 2g fiber), 8g protein.
2/50
Smoked Salmon Egg Salad
From the Recipe Creator:
Served on croissants, these grown-up sandwiches offer a great way to use leftover Easter eggs. Salmon adds smoky flavor. —Cathy Tang, Redmond, Washington
Nutrition Facts:
1 sandwich: 533 calories, 40g fat (11g saturated fat), 265mg cholesterol, 889mg sodium, 27g carbohydrate (7g sugars, 2g fiber), 15g protein.
3/50
Grilled Southwestern Potato Salad
From the Recipe Creator:
This salad is perfect with a grilled steak for a Tex-Mex meal, and most of it can even be prepared out in the backyard. Poblanos and cayenne make it pop. —Johnna Johnson, Scottsdale, Arizona
Nutrition Facts:
3/4 cup: 229 calories, 11g fat (4g saturated fat), 14mg cholesterol, 301mg sodium, 28g carbohydrate (6g sugars, 3g fiber), 5g protein.
4/50
Ham Salad
From the Recipe Creator:
I first made this ham salad recipe for a shower, and everyone raved about it. Now when I go to a potluck, I take it—along with copies of the recipe. —Patricia Reed, Pine Bluff, Arkansas
Nutrition Facts:
1/2 cup ham salad: 229 calories, 18g fat (3g saturated fat), 47mg cholesterol, 1023mg sodium, 3g carbohydrate (2g sugars, 1g fiber), 15g protein.
5/50
Blood Orange Avocado Salad
From the Recipe Creator:
My refreshing side salad is such a nice addition to our calorie-loaded Thanksgiving dinner. Use regular oranges if you can't find blood oranges. Finely chopped walnuts work well in place of the pomegranate seeds, too. —Nancy Heishman, Las Vegas, Nevada
Nutrition Facts:
1 cup: 241 calories, 16g fat (3g saturated fat), 2mg cholesterol, 89mg sodium, 24g carbohydrate (17g sugars, 6g fiber), 3g protein. Diabetic Exchanges: 3 fat, 1 fruit, 1/2 starch.
6/50
Southwest Corn Salad
From the Recipe Creator:
I first saw this Southwest corn salad recipe in the Omaha paper a few years ago. It's ideal for family get-togethers of all kinds. Hearty enough to serve during winter, this salad always brings back memories of summer picnics! —Joanna Lonnecker, Omaha, Nebraska
Nutrition Facts:
3/4 cup: 323 calories, 15g fat (2g saturated fat), 0 cholesterol, 547mg sodium, 40g carbohydrate (6g sugars, 5g fiber), 8g protein.
7/50
Cheeseburger Salad
From the Recipe Creator:
I was planning to grill burgers, and then it dawned on me: How about a cheeseburger salad? The original recipe doesn't call for a tomato, but it's awesome here. —Pam Jefferies, Cantrall, Illinois
Nutrition Facts:
1 serving: 511 calories, 34g fat (17g saturated fat), 128mg cholesterol, 1033mg sodium, 14g carbohydrate (4g sugars, 3g fiber), 36g protein.
8/50
Easy Seafood Salad
From the Recipe Creator:
This super simple, deceptively delicious recipe was inspired by a seafood salad I had in the Bahamas that featured conch. I substituted crab and shrimp for the conch and liked it even more! —Cindy Heyd, Edmond, Oklahoma
Nutrition Facts:
3/4 cup: 128 calories, 2g fat (0 saturated fat), 141mg cholesterol, 309mg sodium, 6g carbohydrate (3g sugars, 1g fiber), 22g protein. Diabetic Exchanges: 3 lean meat.
Pack up easy-to-eat beach picnic recipes, including snacks, sandwiches and pasta salads.
9/50
Citrus Salad
From the Recipe Creator:
Orange, grapefruit and jicama add color and texture to this out-of-the-ordinary fruit salad. Sometimes I'll toss in slices of mango and cucumber for extra fun. —Mary Fuller, SeaTac, Washington
Nutrition Facts:
3/4 cup: 70 calories, 0 fat (0 saturated fat), 0 cholesterol, 2mg sodium, 17g carbohydrate (13g sugars, 3g fiber), 1g protein. Diabetic Exchanges: 1 fruit.
10/50
Peach Caprese Salad
From the Recipe Creator:
When you have beautiful, juicy summer produce, you want to let it shine.This refreshing peach Caprese salad is made with sweet peaches, juicy ripe tomatoes, earthy basil and buttery mozzarella with just a drizzle of olive oil and a sprinkle of flaky salt for the ultimate seasonal side. —Julie Andrews, Rockford, Michigan
Nutrition Facts:
1 serving: 286 calories, 21g fat (11g saturated fat), 59mg cholesterol, 190mg sodium, 9g carbohydrate (8g sugars, 1g fiber), 14g protein.
Georgia’s official nickname is the Peach State, so of course peaches would need to make an appearance in this picnic salad. Grilling peaches caramelizes their natural sugars, giving them an intense depth of flavor that make this couscous salad unforgettable.
11/50
Hawaiian Macaroni Salad
From the Recipe Creator:
I had to figure out how to make Hawaiian macaroni salad at home because my husband was getting tired of ordering enough for our whole family from a local restaurant. Sometimes I use green onions and serve the salad with a drizzle of teriyaki sauce and a sprinkle of sesame seeds. —Blaine Kahle, Florence, Oregon
Nutrition Facts:
3/4 cup: 464 calories, 33g fat (5g saturated fat), 4mg cholesterol, 353mg sodium, 36g carbohydrate (4g sugars, 2g fiber), 6g protein.
Along with Spam, coconut and pineapples, macaroni salad is undoubtably one of Hawaii’s most famous foods. It’s great served alongside other Hawaiian delicacies like Huli Huli chicken and char siu pork, but it’s a great picnic salad for any party or potluck no matter what else is on the menu.
12/50
Golden Apple Potato Salad
From the Recipe Creator:
This potato salad with apples is a wonderful variation on an American summertime standby. Since Idaho is the potato state and a lot of apples are also grown here, I thought this would be an excellent recipe to represent my area. —Mary Pipkin, Melba, Idaho
Nutrition Facts:
3/4 cup: 244 calories, 13g fat (2g saturated fat), 11mg cholesterol, 409mg sodium, 28g carbohydrate (5g sugars, 4g fiber), 5g protein.
Officially Idaho’s nickname is the Gem State, but when most people think of Idaho, they don’t think of gems—they think potatoes! Idaho farms produce more potatoes than any other state in the nation, harvesting over 13 billion pounds of potatoes every year. They also grow a lot of apples, so this apple potato salad is quite fitting.
13/50
Popcorn Salad
From the Recipe Creator:
I make this unique Popcorn Salad all the time. It's something you'll never see at any other picnic. My family and friends love it. —Rebecca Page, Franklin, New Hampshire
Nutrition Facts:
1 cup: 310 calories, 27g fat (7g saturated fat), 22mg cholesterol, 546mg sodium, 8g carbohydrate (1g sugars, 2g fiber), 10g protein.
Did you know that the Prairie State is a top grower of popcorn? It’s an important part of Illinois’ agricultural production, and as this classic Midwestern potluck salad proves, it can be so much more than a snack food.
14/50
Seven-Layer Gelatin Salad
From the Recipe Creator:
Here's an eye-catching salad that my mother makes for Christmas dinner each year. You can choose different flavors to make other color combinations for specific holidays or other gatherings. —Jan Hemness, Stockton, Missouri
Nutrition Facts:
1 serving: 163 calories, 3g fat (3g saturated fat), 6mg cholesterol, 85mg sodium, 30g carbohydrate (30g sugars, 0 fiber), 4g protein.
15/50
Fresh Corn Salad
From the Recipe Creator:
People who prefer food with some tang find this corn salad particularly appealing. It's a pretty dish, too, and very economical. If you are like me and enjoy growing your own ingredients, you won't have to pick up much at the store. —Carol Shaffer, Cape Girardeau, Missouri
Nutrition Facts:
1/2 cup: 102 calories, 2g fat (0 saturated fat), 0 cholesterol, 251mg sodium, 21g carbohydrate (0 sugars, 0 fiber), 3g protein. Diabetic Exchanges: 1 starch, 1/2 vegetable, 1/2 fat.
The Hawkeye State is famous for its sprawling golden corn fields, and this fresh corn salad makes good use of Iowa’s most famous crop. In this Midwestern salad, fresh shucked sweet corn is tossed with chopped onions, peppers and tomatoes, then tossed in a slightly sweet cider vinegar dressing with bright fresh parsley.
16/50
Cucumber Salad with Miracle Whip
From the Recipe Creator:
Cucumbers are my very favorite garden vegetable, so I use this recipe often. I got it from a friend years ago. I've heard this refreshing dish keeps very well in the refrigerator, but it goes so fast around our house, I've never found out for myself. —Karen Ann Bland, Gove, Kansas
Nutrition Facts:
2/3 cup: 122 calories, 7g fat (1g saturated fat), 2mg cholesterol, 201mg sodium, 12g carbohydrate (10g sugars, 2g fiber), 2g protein.
The Sunflower State is famous for its stick-to-your-ribs barbecue, and a cool, refreshing cucumber salad is a perfect side to serve with it. Pair this Miracle Whip-dressed salad with Kansas City-style ribs, or grilled chicken slathered with sweet and sticky K.C. barbecue sauce.
17/50
Blackberry Balsamic Spinach Salad
From the Recipe Creator:
This lightly dressed salad is packed with superfoods! When I have time, I make my vinaigrette from scratch. —Mary Lou Timpson, Colorado City, Arizona
Nutrition Facts:
1 cup: 106 calories, 7g fat (1g saturated fat), 3mg cholesterol, 230mg sodium, 9g carbohydrate (4g sugars, 4g fiber), 3g protein. Diabetic exchanges: 1-1/2 fat, 1/2 starch.
The Bluegrass State named the blackberry its official fruit in 2004, and this simple picnic salad is abundant with them, tossing two whole cups of sweet fresh blackberries with tangy cherry tomatoes, salty feta cheese, sharp scallions, crunchy almonds and baby spinach in balsamic vinaigrette.
18/50
Spicy Cajun Potato Salad
From the Recipe Creator:
Here in the South we have a lot of get-togethers, and if you want your dish to be chosen over all of the rest, it has to have a kick! This is a winner. —Amanda West, Sibley, Louisiana
Nutrition Facts:
3/4 cup: 229 calories, 10g fat (2g saturated fat), 81mg cholesterol, 400mg sodium, 31g carbohydrate (3g sugars, 2g fiber), 5g protein.
If a potato salad is from Cajun country, you know it’s got to be spicy! This potato salad recipe from Sibley, Louisiana livens up its dressing of mayonnaise, relish and mustard with a bold kick of Cajun seasoning, which you should add to taste depending on your tolerance for heat. Start with a light sprinkle if you’re sensitive to spice; add more than the recipe calls for if you like things hot and spicy!
Try these cold picnic foods that don’t require any heating before serving.
19/50
Blueberry Salad
From the Recipe Creator:
Blueberries are a fun surprise in this salad. I received the recipe from a co-worker's wife, and it's become one of my favorites. —Heidi Gilleland, Lees Summit, Missouri
Nutrition Facts:
1 serving: 254 calories, 24g fat (5g saturated fat), 13mg cholesterol, 407mg sodium, 6g carbohydrate (3g sugars, 2g fiber), 6g protein.
Outside of lobster, wild blueberries are arguably the most famous foodie export from the Pine Tree State. This recipe calls for fresh blueberries, but if you can’t pick blueberries, then use frozen wild Maine blueberries instead, which are readily available in most supermarkets.
20/50
Spicy Crab Salad
From the Recipe Creator:
My creamy crab salad gets a boost of heat from Sriracha and a tangy touch from lime. It’s ready fast, leaving me more time with guests. —Patti Lavell, Islamorada, Florida
Nutrition Facts:
1/2 cup: 196 calories, 15g fat (2g saturated fat), 72mg cholesterol, 748mg sodium, 2g carbohydrate (1g sugars, 0 fiber), 12g protein.
21/50
Cranberry Salad
From the Recipe Creator:
One of my piano students taught me the perfect lesson in holiday recipes: this fresh cranberry salad. The keys are tangy fruit, fluffy marshmallows and crunchy nuts. —Alexandra Lypecky, Dearborn, Michigan
Nutrition Facts:
1/2 cup: 200 calories, 12g fat (7g saturated fat), 34mg cholesterol, 32mg sodium, 23g carbohydrate (20g sugars, 1g fiber), 1g protein.
22/50
Michigan Salad
From the Recipe Creator:
This recipe reminds me what I love about my home state: picking apples with my children, buying greens at the farmers market and tasting cherries on vacations. —Jennifer Gilbert, Brighton, Michigan
Nutrition Facts:
1-1/2 cups: 172 calories, 10g fat (2g saturated fat), 3mg cholesterol, 78mg sodium, 21g carbohydrate (16g sugars, 3g fiber), 3g protein. Diabetic Exchanges: 2 vegetable, 2 fat, 1 starch.
The Great Lakes State doesn’t have an official state food, but if you ask any native Michigander what should be in the running, more than a few will mention utterly irresistible fresh Michigan cherries. This recipe doubles down on cherry flavor by using a combination of dried cherries and cherry preserves, but if you’ve got gorgeous fresh cherries on hand, feel free to use them!
23/50
Snickers Salad
From the Recipe Creator:
This creamy, sweet salad with crisp apple crunch is a real people-pleaser. It makes a lot, which is good, because it will go fast! —Cyndi Fynaardt, Oskaloosa, Iowa
Nutrition Facts:
3/4 cup: 218 calories, 9g fat (6g saturated fat), 6mg cholesterol, 174mg sodium, 31g carbohydrate (24g sugars, 2g fiber), 3g protein.
24/50
Potato Salad
From the Recipe Creator:
This homemade potato salad recipe doesn't have many ingredients, so it isn't as colorful as many that you find nowadays. But Mama made it the way her mother did, and that's the way I still make it today. Try it and see if it isn't one of the best-tasting potato salads you have ever eaten! —Sandra Anderson, New York, New York
Nutrition Facts:
1 cup: 231 calories, 11g fat (2g saturated fat), 113mg cholesterol, 323mg sodium, 27g carbohydrate (8g sugars, 2g fiber), 6g protein.
25/50
Barbecue Pork Cobb Salad
From the Recipe Creator:
My lunchtime salad gets way more interesting topped with barbecue pork, cheddar cheese and creamy avocado. It's as satisfying as it is scrumptious. —Shawn Carleton, San Diego, California
Nutrition Facts:
1 serving: 492 calories, 24g fat (9g saturated fat), 185mg cholesterol, 868mg sodium, 35g carbohydrate (23g sugars, 7g fiber), 35g protein.
26/50
Steak Salad
From the Recipe Creator:
Stir-fried steak and veggies give this hearty salad a cozy kick. Add any of your favorite salad ingredients like shredded cheese, croutons, mushrooms or cucumber. —Leah Carrell, Quitman, Texas
Nutrition Facts:
1 serving: 218 calories, 8g fat (4g saturated fat), 54mg cholesterol, 314mg sodium, 11g carbohydrate (5g sugars, 2g fiber), 26g protein. Diabetic Exchanges: 3 lean meat, 1 vegetable, 1/2 fat.
27/50
Barley Corn Salad
From the Recipe Creator:
A terrific alternative to pasta salad, this colorful side dish adds refreshing herb flavor to corn, barley, and red and green peppers. Bring it to your next get-together and see how fast it disappears! —Mary Ann Kieffer of Lawrence, Kansas
Nutrition Facts:
2/3 cup: 156 calories, 5g fat (0 saturated fat), 0 cholesterol, 202mg sodium, 26g carbohydrate (2g sugars, 4g fiber), 3g protein. Diabetic Exchanges: 1-1/2 starch, 1 fat.
28/50
Shrimp Avocado Salad
From the Recipe Creator:
The delicious taste and smooth texture of avocados and the crisp shrimp salad create a heavenly combination. Serve it as a cool and satisfying lunch or a light, quick and easy dinner. —Teri Rasey, Cadillac, Michigan
Nutrition Facts:
3/4 cup avocado mixture: 252 calories, 16g fat (2g saturated fat), 115mg cholesterol, 523mg sodium, 11g carbohydrate (3g sugars, 5g fiber), 17g protein. Diabetic Exchanges: 3 fat, 2 lean meat, 1/2 starch.
29/50
Apple and Celery Salad
From the Recipe Creator:
I created this recipe one night when I had a craving for a twist on traditional slaw. It was a hit, and now it's a staple at all our family get-togethers. Add a cup of raisins for variety. —Hutch Hutchins, Hartsville, South Carolina
Nutrition Facts:
3/4 cup: 111 calories, 8g fat (1g saturated fat), 3mg cholesterol, 138mg sodium, 10g carbohydrate (7g sugars, 2g fiber), 1g protein. Diabetic Exchanges: 1-1/2 fat, 1/2 starch.
30/50
Antipasto Pasta Salad
From the Recipe Creator:
This colorful antipasto salad is a tasty crowd-pleaser. Guests love the homemade dressing, which is a nice change from bottled Italian. — Linda Harrington, Windham, New Hampshire
Nutrition Facts:
3/4 cup: 396 calories, 24g fat (7g saturated fat), 32mg cholesterol, 783mg sodium, 33g carbohydrate (6g sugars, 3g fiber), 13g protein.
31/50
Santa Fe Salad
From the Recipe Creator:
People always ask for this Santa Fe salad recipe when I bring it to potlucks. The zippy dressing and mix of crunchy veggies with beans is a winning combination! —Gail Park, Newport News, Virginia
Nutrition Facts:
3/4 cup: 151 calories, 2g fat (1g saturated fat), 5mg cholesterol, 374mg sodium, 26g carbohydrate (4g sugars, 6g fiber), 8g protein. Diabetic Exchanges: 1-1/2 starch, 1/2 fat.
This traditional Southwestern salad is full of ingredients like green chiles and pinto beans. Serve alongside other recipes from New Mexico, like grilled jalapeno-lime chicken.
32/50
Waldorf Salad
From the Recipe Creator:
I found this recipe in a local cookbook. The whipping cream makes it a little different than the usual Waldorf salad, but it’s always good with any meal. —Romaine Wetzel, Ronks, Pennsylvania
33/50
Seafood Pasta Salad
From the Recipe Creator:
This refreshing salad is always well received, especially in summer. My mother said the recipe just 'evolved', because she kept adding ingredients until it tasted right. It really does have great flavor!
34/50
Macaroni Coleslaw Salad
From the Recipe Creator:
My friend Peggy brought this coleslaw to one of our picnics, and everyone liked it so much that we all had to have the recipe. —Sandra Matteson, Westhope, North Dakota
Nutrition Facts:
3/4 cup: 150 calories, 5g fat (1g saturated fat), 6mg cholesterol, 286mg sodium, 24g carbohydrate (12g sugars, 2g fiber), 3g protein. Diabetic Exchanges: 1 starch, 1 vegetable, 1 fat.
What do you do when you’re in the mood for macaroni salad, but craving slaw, too? You make macaroni coleslaw, of course! This recipe from the Peace Garden State brings the best of both worlds to any picnic, potluck or summer shindig.
35/50
Cherry Tomato Salad
From the Recipe Creator:
This recipe evolved from a need to use the bumper crops of delicious cherry tomatoes we grow. It's one of my favorite cherry tomato recipes, especially at cookouts. —Sally Sibley, St. Augustine, Florida
Nutrition Facts:
3/4 cup: 103 calories, 10g fat (1g saturated fat), 0 cholesterol, 203mg sodium, 4g carbohydrate (3g sugars, 1g fiber), 1g protein. Diabetic Exchanges: 2 fat, 1 vegetable.
Tomatoes go gangbusters in Ohio—so much so that they’re the Buckeye State’s official fruit. (Yes, tomatoes are a fruit!) This ultra-flavorful recipe is a one-bowl-wonder: simply add all your ingredients, give it a stir and refrigerate overnight to let the magic happen.
36/50
Black Eyed Pea Salad
From the Recipe Creator:
My black-eyed pea salad reminds me of a Southern cooking class my husband and I took while visiting Savannah, Georgia. People go nuts for it at picnics and potlucks. —Danielle Lee, Charleston, South Carolina
Nutrition Facts:
3/4 cup: 130 calories, 6g fat (1g saturated fat), 0 cholesterol, 319mg sodium, 15g carbohydrate (3g sugars, 3g fiber), 5g protein. Diabetic exchanges: 1 starch, 1 fat.
Black-eyed peas are one of the official foods of the Sooner State, and this vibrant picnic salad does a spectacular job of letting them shine. If you somehow end up with leftovers, get excited: this is a salad that gets better and better as it sits in the fridge.
37/50
Pear-Blueberry Ambrosia with Creamy Lime Dressing
From the Recipe Creator:
This dessert is delicious and decadent, yet is chock-full of healthy fruit with a creamy lime dressing; the blueberries provide a lovely pop of color. —Laura Stricklin, Jackson, Mississippi
Nutrition Facts:
3/4 cup: 218 calories, 14g fat (6g saturated fat), 28mg cholesterol, 13mg sodium, 23g carbohydrate (14g sugars, 4g fiber), 3g protein.
38/50
Pennsylvania Dutch Cucumbers
From the Recipe Creator:
My mom's side of the family was German and Irish. Settling in Pennsylvania, they adopted some of the cooking and customs of the Pennsylvania Dutch. This is a dish Mom loved, and today it's my favorite garden salad. It tastes delicious alongside a plate of homegrown tomatoes. —Shirley Joan Helfenbein, Lapeer, Michigan
Nutrition Facts:
1 cup: 61 calories, 3g fat (2g saturated fat), 13mg cholesterol, 406mg sodium, 5g carbohydrate (2g sugars, 1g fiber), 2g protein.
39/50
Calamari Salad
From the Recipe Creator:
This is one of the seven fish dishes we serve at Christmastime. It is easy to make and quite delicious! I enjoy it served both warm and cold. Either way, it has become one of our traditional dishes each year. The recipe has been passed down to me through my grandparents, who were excellent cooks. —Paul Rinaldi, Easton, Pennsylvania
Nutrition Facts:
1/2 cup: 273 calories, 16g fat (2g saturated fat), 330mg cholesterol, 204mg sodium, 6g carbohydrate (0 sugars, 0 fiber), 22g protein.
Rhode Island may be America’s smallest state, but it manages to have over 400 miles of coastline—making it absolute heaven for seafood lovers! This fresh calamari salad also features briny anchovies, and is a great representation of the Ocean State’s large Italian-American community.
40/50
Cornbread Salad
From the Recipe Creator:
To feed a crowd, especially when I want to make a good impression, I make this eye-popping cornbread salad. It’s beautiful in a trifle bowl. I love it in summer, when we can make it with our own garden produce. —Debbie Johnson, Centertown, Missouri
Nutrition Facts:
3/4 cup: 367 calories, 23g fat (7g saturated fat), 46mg cholesterol, 607mg sodium, 29g carbohydrate (7g sugars, 4g fiber), 11g protein.
41/50
Black Bean Salad
From the Recipe Creator:
I'm often asked to create 'different' recipes for parties. This corn salad, cooked up for a barbecue, was an instant hit. Filled with multicolored vegetables and plenty of seasonings, it has great eye appeal and loads of flavor.
Nutrition Facts:
1/4 cup: 179 calories, 9g fat (1g saturated fat), 0 cholesterol, 635mg sodium, 19g carbohydrate (6g sugars, 4g fiber), 4g protein.
42/50
Creamy Coleslaw
From the Recipe Creator:
For me, this is the best coleslaw recipe because a package of shredded cabbage and carrots really cuts down on prep time. This coleslaw recipe is great for potlucks or to serve to your family on a busy weeknight. —Renee Endress, Galva, Illinois
Nutrition Facts:
3/4 cup: 256 calories, 23g fat (5g saturated fat), 19mg cholesterol, 398mg sodium, 13g carbohydrate (11g sugars, 2g fiber), 1g protein.
43/50
Tex-Mex Potato Salad
From the Recipe Creator:
I created this recipe for one of my Tex-Mex cooking classes, and it was a hit. It's perfect for a cookout or potluck. The secret ingredient is pickled jalapenos—they add so much interest and flavor! Add a can of black beans for more protein. —Dianna Ackerley, Cibolo, Texas
Nutrition Facts:
3/4 cup: 120 calories, 4g fat (1g saturated fat), 2mg cholesterol, 168mg sodium, 19g carbohydrate (4g sugars, 3g fiber), 3g protein. Diabetic Exchanges: 1 starch, 1 fat.
44/50
Ruby Raspberry Slaw
From the Recipe Creator:
Give ordinary coleslaw a 'berry' tangy twist. It's sure to get raves at your next picnic or potluck. —Deborah Biggs, Omaha, Nebraska
Nutrition Facts:
3/4 cup: 122 calories, 11g fat (1g saturated fat), 3mg cholesterol, 144mg sodium, 6g carbohydrate (2g sugars, 2g fiber), 1g protein. Diabetic Exchanges: 2 fat, 1 vegetable.
This tantalizing salad is from a reader in Utah, a state where they know a thing or two about potlucks. With its delicious mix of crunchy peanuts, tangy dried cranberries and mandarin oranges, this colorful Asian chicken salad is a definite crowd-pleaser. Water chestnuts and a teriyaki dressing give this main dish a touch of Asian-inspired flavor.
45/50
Apple Maple Pecan Salad
From the Recipe Creator:
A well-made salad has good taste and pleasing crunch. This one with cabbage, apples and pecans gets high marks in both, with extra points for color contrast. —Emily Tyra, Milwaukee, Wisconsin
Nutrition Facts:
3/4 cup: 169 calories, 13g fat (2g saturated fat), 4mg cholesterol, 84mg sodium, 14g carbohydrate (9g sugars, 3g fiber), 2g protein. Diabetic Exchanges: 2-1/2 fat, 1 starch.
46/50
Ham Pasta Salad
From the Recipe Creator:
I 'invented' this salad as I went along...it's a combination of various pasta salad recipes I'd seen. It can be served as a side dish, of course. In summer, however, my husband doesn't care for hot meals, so I make it as a main dish. We're recent city transplants with two young children, ages 6 and 3.
Nutrition Facts:
1 cup: 366 calories, 20g fat (4g saturated fat), 35mg cholesterol, 865mg sodium, 30g carbohydrate (3g sugars, 2g fiber), 15g protein.
47/50
Northwest Salmon Salad
From the Recipe Creator:
I love that I can use my favorite Northwest ingredients—salmon, blueberries and hazelnuts—all in one recipe. The salmon and dressing make a tasty sandwich too. —Davis Clevenger, Dexter, Oregon
Nutrition Facts:
1 salad with 1/4 cup dressing: 305 calories, 18g fat (4g saturated fat), 67mg cholesterol, 571mg sodium, 13g carbohydrate (7g sugars, 3g fiber), 25g protein. Diabetic Exchanges: 3 lean meat, 2 fat, 1 starch.
This brings multiple ingredients native to the Pacific Northwest—fresh salmon, blueberries and hazelnuts—into one irresistible recipe. If you don’t have a picnic or potluck to make this salad for, the salmon and sour cream dressing are scrumptious in a sandwich.
48/50
Dilly Potato & Egg Salad
From the Recipe Creator:
Everyone has a favorite potato salad, and this is mine. As a young bride, I was eager to learn how to cook and make things that my husband would love. I combined my mom's and his mom's recipes, and this potato and egg salad the delicious result. —Angela Leinenbach, Mechanicsville, Virginia
Nutrition Facts:
3/4 cup: 326 calories, 22g fat (4g saturated fat), 80mg cholesterol, 413mg sodium, 25g carbohydrate (2g sugars, 3g fiber), 6g protein.
49/50
Make-Ahead Hearty Six-Layer Salad
From the Recipe Creator:
This salad is an all-time favorite. I reach for the recipe whenever I need a dish to pass. It is easy to make, can be assembled ahead of time and looks marvelous. —Noreen Meyer, Madison, Wisconsin
Nutrition Facts:
3/4 cup: 310 calories, 22g fat (5g saturated fat), 84mg cholesterol, 287mg sodium, 13g carbohydrate (2g sugars, 2g fiber), 14g protein.
50/50
Steak & New Potato Toss
From the Recipe Creator:
I usually use leftover barbecued steak to make this fabulous main dish salad. It's pretty, too, with the red pepper, green broccoli and white potatoes. —Deyanne Davies, Rossland, British Columbia
Nutrition Facts:
1-1/2 cups: 411 calories, 21g fat (5g saturated fat), 79mg cholesterol, 83mg sodium, 24g carbohydrate (4g sugars, 4g fiber), 31g protein.
