Spinach Arugula Salad – Low Carb | Heart Healthy

A Spinach Arugula Salad is a delicious and nutritious option that combines the flavors of these two leafy greens. It is low carb, diabetes friendly, heart healthy, and anti-inflammatory.

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Spinach arugula salad

This spinach arugula salad is low carb, and diabetes friendly

The amount of carbohydrates in this salad is low, and it contains a good amount of fiber. This salad has 8 grams of carbohydrates in each serving, and each serving also contains 3 grams of fiber. 

Leafy green vegetables like spinach and arugula can be beneficial for people with diabetes for several reasons. Spinach and arugula have a low glycemic index (GI), which means they have little effect on blood sugar levels. Consuming low-GI foods can help diabetics better manage their blood sugar levels.

Both spinach and arugula are good sources of dietary fiber, which can help slow down the absorption of carbohydrates and improve control of blood sugar levels. There is evidence to suggest that eating a diet that is high in fiber is associated with improved glycemic control and a lower risk of developing type 2 diabetes.

Spinach and arugula are loaded with beneficial vitamins and minerals, including vitamins A, C, and K. Spinach is also a good source of magnesium and potassium. These nutrients are essential for maintaining overall health and can help the body better cope with the effects of diabetes.

Spinach and arugula are low in calories and can be a valuable part of a balanced diet for weight management. Maintaining a healthy weight is important for people with diabetes, as it can help improve blood sugar control and reduce the risk of complications.

This salad is anti-inflammatory

Spinach and arugula are great anti-inflammatory vegetables that contain many antioxidants. Some of the antioxidants that can be found in these vegetables include vitamins C, E, and beta-carotene. These antioxidants have been shown to help protect against the oxidative stress that is frequently associated with diabetes. Because oxidative stress can cause inflammation and make diabetes complications worse, consuming foods that are rich in antioxidants, such as arugula and spinach, may help reduce the risk of these health problems.

This salad is heart healthy

Avocados and olive oil both contain a significant amount of monounsaturated fatty acids (MUFAs), particularly oleic acid, which has been associated with improved cardiovascular health. It has been shown that eating MUFAs helps lower levels of “bad” cholesterol called LDL while keeping levels of “good” cholesterol called HDL the same, which lowers the risk of heart diseases.

In addition, avocados contain fiber, which helps to keep cholesterol levels in a healthy range and supports digestive health, both of which are beneficial for cardiovascular health. Avocados are also high in potassium, a mineral that helps regulate blood pressure and maintain a healthy fluid balance in the body.

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Health benefits of spinach, arugula, avocadoes, and olive oil


  • Baby spinach and arugula: These leafy greens make the body of this salad.
  • Other vegetables: This salad also contains cherry tomatoes, cucumber, and onion. Cherry tomatoes make this salad very juicy, while cucumber makes it a little bit sweet. Onion provides a bit of a pungent flavor to this salad.
  • Avocado: Avocado chunks really round up this salad well by providing it with creaminess.
  • Dressing: The dressing for this salad is made from olive oil, mined garlic, salt, ground black pepper, and lemon juice. Lemon juice provides just the right amount of sourness to this salad that balances the bitterness from arugula and sweetness from the cherry tomatoes.
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Spinach arugula salad – Ingredients

How to make this recipe

Below are the steps to make this easy and simple salad:

  • Prepare the vegetables. Cut cherry tomatoes in half and cut avocado into chunks. Slice the cucumber into half moons and the onion into thin slices. Peel and mince garlic.
  • To make the dressing, put olive oil, minced garlic, black pepper, salt, and the juice of half a lemon into a small bowl and whisk them together.
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Prepare the vegetables and make the dressing
  • Add spinach, arugula, cherry tomatoes, cucumber, finely sliced onion, and chunks of avocado to a large mixing bowl.
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Add spinach, arugula, cherry tomatoes, cucumber, onion, and avocado to a mixing bowl
  • Pour the dressing into the bowl with the other ingredients. Toss to mix.
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Add dressing to the salad and give it a toss
  • Taste and adjust the seasonings. If you want, add more salt, lemon juice, or black pepper. Serve.
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Spinach arugula salad in a plate

How to store this recipe

If stored in an airtight container, this salad will remain fresh for two to three days. Keep the dressing in a different container than the vegetables. If you aren’t going to eat the salad right away, don’t mix the dressing in with it. Pour the dressing over the salad when you are ready to eat, then give the salad a good toss before serving it.

spinach arugula salad recipe card

Spinach Arugula Salad – Low Carb | Heart Healthy

8f7236c9626d7dcca9cca39f75b7f03fArchana Singh, PhD
This healthy spinach arugula salad is low-carb, diabetes friendly, heart healthy, and anti-inflammatory. It is delicious and very easy to make.
5 from 2 votes
Prep Time 10 minutes
Cook Time 5 minutes
Course Salad, Side Dish
Cuisine American
Servings 4
Calories 128 kcal


  • 2 oz baby spinach prewashed and dried
  • 3 oz arugula prewashed and dried
  • 1/2 cup cherry tomatoes cut in half
  • 1/2 cucumber thinly sliced
  • 1/4 cup onion very thinly sliced
  • 1/2 avocado seed removed and cut in chunks
  • 2 tbsp olive oil
  • 1 clove garlic peeled and minced
  • 1/2 tsp salt
  • 1/2 tsp black pepper ground
  • 1/2 lemon


  • In a small bowl add olive oil, minced garlic, black pepper, salt, and juice from half a lemon and whisk together to make the dressing.
  • In a large mixing bowl, add spinach, arugula, cherry tomatoes, cucumber pieces, finely chopped onion, and avocado chunks.
  • Pour the dressing over the ingredients in the mixing bowl. Toss to combine.
  • Taste and adjust the seasoning. Add more salt, lemon juice or black pepper if needed. Serve.


Calories: 128kcalCarbohydrates: 8gProtein: 2gFat: 11gSaturated Fat: 2gPolyunsaturated Fat: 1gMonounsaturated Fat: 8gSodium: 313mgPotassium: 411mgFiber: 3gSugar: 2gPhosphorus: 51mg
Keyword Anti-inflammatory, Diabetes Friendly, Heart Healthy
Tried this recipe?Let us know how it was!

Is spinach and arugula salad good for you?

Yes, a spinach and arugula salad can be very good for you, as both spinach and arugula are nutrient-dense leafy greens that offer numerous health benefits. Combining them in a salad can provide you with a wide range of essential nutrients, including vitamins, minerals, fiber, and phytochemicals.

Here are some health benefits of spinach and arugula:

1. Spinach: Spinach is an excellent source of vitamins A, C, and K, folate, iron, and calcium. It also contains antioxidants like beta-carotene, lutein, and zeaxanthin, which can help protect against oxidative stress and inflammation.

2. Arugula: Arugula is rich in vitamins A, C, and K, as well as folate, potassium, and calcium. It also contains glucosinolates, which are compounds that have been linked to potential anti-cancer and anti-inflammatory properties.

Both spinach and arugula are low in calories and high in fiber, which can help promote feelings of fullness, making them beneficial for weight management. Moreover, their high nutrient content supports overall health and well-being.

To maximize the health benefits of a spinach and arugula salad, consider adding a variety of colorful vegetables, such as tomatoes, bell peppers, cucumbers, and red onions, which can provide additional nutrients and antioxidants. You can also include a healthy source of protein like grilled chicken, tofu, or chickpeas and a moderate amount of healthy fats like avocado, nuts, or seeds.

When choosing a dressing, opt for a simple vinaigrette made with olive oil, vinegar or lemon juice, and some herbs and spices. This can help you avoid excess calories and unhealthy fats often found in some store-bought dressings.

Other heart healthy salads
Low carb balsamic green beans with hazelnuts
Low potassium low protein beet with arugula salad
Low sodium low potassium asparagus lemon pasta salad
Kidney friendly low sodium Asian edamame pasta salad

Archana Singh, PhD

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