Watermelon Salad with Feta + Walnut

DRAGON BITES carb-counted recipe

A family-friendly, mostly healthy (sometimes treat-y!) simple recipe for families living well with type 1 diabetes.

Nutritious. Refreshing. Quick & Easy. Carb-Counted.

You don’t have to have a crowd to have a party! This quick and easy summer salad is refreshing, nutritious, and just the treat to tempt your family away from screens and into the backyard for a family picnic. Watermelon is perfect for a hot summer day, a hydrating fruit made up of 98% water which also contains electrolytes to replace those lost by sweating under the summer sun. Feta, olive oil, and walnuts provide good fats, which slow down the digestion of the sugar in the watermelon and calm its blood glucose-raising effect. Try this Watermelon Feta Walnut Salad once, and love it for the whole summer!

Thanks to FitNutrition.ca for sharing this recipe!

Low-Carb? No
Gluten-free? Yes
Dairy-free? No
Nut-free? Optionally (omit the walnuts - it's still a great salad!)

Prep: 20 mins
Cook: 0 mins
Ready in: 20 mins

Total Yield: 1.6 kg; just over 10 cups

Carb Content: 7g of carbs per 100g weight; ~11g of carbs per cup


  • 1.3 kg (3 lb) seedless watermelon, cubed (equivalent to 1 mini watermelon) [95g carb]
  • 20g (¼ cup) thinly sliced red onion [2g carb]
  • ¼ cup fresh mint leaves, torn into small pieces (adjust amount to personal preference) [0 carb; 0 fat]
  • ¼ cup fresh basil leaves, torn into small pieces (adjust amount to personal preference) [0 carb; 0 fat]
  • 2 tbsp good quality olive oil [0 carb; 28g fat]
  • 1 tbsp fresh lime juice [0 carb; 0 fat]
  • Black pepper to taste
  • 130g (1 cup) crumbled feta cheese [9g carb; 30g fat]
  • 60g (½ cup) pitted Kalamata (or black) olives [4g carb; 18g fat]
  • 60g (~1/2 cup) walnuts (optional) [4g carb; 40g fat]


  1. Cut watermelon into bite-sized chucks and place in a large bowl.
  2. Add red onion, mint, basil, olive oil, lime juice and black pepper.
  3. Toss the salad gently, then top with feta, olives, and (if desired) walnuts.
  4. Serve chilled and fresh (within a few hours of assembling).

Note: This recipe doesn’t do well in the heat, nor for leftovers the next day. (Although I did eat some for lunch the next day – it tasted fine, but looked a little tired and wilted, and the walnuts became soggy. Not exactly a pretty presentation!)


Total yield: 10 ½ cups of watermelon feta walnut salad (1617g finished weight) with 114g of Carbs and 116g of fat.

Nutrient Content by Volume: 1 cup of watermelon salad contains 10.9g of carbohydrate, 11.0g of fat.

Nutrient Content by Weight: 100g serving of potato salad contains 7g of carbs, 7g of fat, which means:

Carb Factor = 0.07
Fat Factor = 0.07

Should I Give Insulin to Cover the Fat???

What is a Carb Factor? How Do I Use It?

By Cup or By Weight?

Please don’t rely exclusively on my carb counting! Nutritional information is given for general information only, and will vary depending on the amount, type and brand of ingredients you choose - Please verify your carb and fat content when you make your own version of this recipe.