Crunchy Vinegar-Marinated Vegetable Salad

Crunchy Vinegar-Marinated Vegetable Salad

Refresh your meal prep rotation with this GLP-1 friendly crunchy vinegar-marinated vegetable salad. A bright, high-volume dish engineered for maximum crunch, digestive support, and zero blood sugar impact. Fresh chopped cucumbers, cherry tomatoes, red bell peppers, celery, red onion, and carrots are marinated in a tangy red wine vinaigrette spiked with Dijon mustard, oregano, and fresh parsley.

Acids like red wine vinegar help slow down gastric emptying, extending digestion pacing and promoting flat post-meal glucose curves. The high volume of non-starchy, water-dense vegetables fills your plate with prebiotic fiber and hydration without adding heavy carbs. Pairing a generous 1½-cup serving of this marinated salad with 4 oz of lean protein (like grilled chicken breast, shrimp, or baked salmon) creates a complete, satiety-building meal that keeps hunger cues quiet for hours.

Yield 4
Serving Size Approx. 1.25 cups (salad base)
Servings 4
Prep Time 15 minutes
Cook Time 20 minutes
Total Time 35 minutes

Estimated Nutrition

  • Calories: ~65 kcal (~210 kcal when paired with 4 oz grilled chicken breast)

  • Protein: 2g (~30g when paired with 4 oz grilled chicken breast)

  • Net Carbohydrates: 6g

  • Dietary Fiber: 2g

  • Total Fat: 3.5g

  • Saturated Fat: 0.5g

  • Sodium: ~120mg

Ingredients

            Vegetable Salad

  • 1½ Cups Chopped Cucumber
  • 1 Cup Halved Cherry Tomatoes
  • 1 Cup Chopped Red Bell Pepper
  • ¾ Cup Chopped Celery
  • ½ Cup Thinly Sliced Red Onion
  • ½ Cup Shredded Carrots
  • ¼ Cup Chopped Fresh Parsley

            Vinegar Dressing

  • 3 tbsps. Red Wine Vinegar
  • 1 tbsp. Extra-Virgin Olive Oil
  • 1 tsp. Dijon Mustard
  • ½ tsp. Honey
  • ½ tsp. Dried Oregano
  • ¼ tsp. Garlic Powder
  • ¼ tsp. Black Pepper
  • Pinch of Salt

Preparation

Step 1

Add cucumber, tomatoes, bell pepper, celery, red onion, carrots, and parsley to a large bowl.

Step 2

In a small bowl, whisk together vinegar, olive oil, Dijon, honey, oregano, garlic powder, pepper, and salt.

Step 3

Pour dressing over the vegetables and toss well.

Step 4

Refrigerate for at least 20 minutes before serving.

Step 5

Serve as a vegetable-based salad and add your preferred protein.

 

Protein Options: Grilled chicken, shrimp, salmon, tuna, turkey, eggs, tofu, or another protein of choice.

Note: Add approximately 4 oz of cooked protein per serving to turn this into a complete meal.

Download Get Weekly Recipe Updates
Top Arrow