Pear and Arugula Salad with Blue Cheese
Sweet sliced pears and peppery arugula are tossed with toasted walnuts and crumbled blue cheese, then finished with a honey Dijon balsamic dressing.
- Time
- 25 min
- Calories
- 170
- Carbs
- 15 g
- Fiber
- 3 g
- Sugars
- 9 g
Per serving, about 117 g.

Method
0 of 3 steps doneReady to cook?
Easy swaps
A Salad That Earns Its Place on Any Table
Peppery arugula has a way of waking up a whole meal. It is one of those greens that tastes a little like mustard and a little like the earth after rain, and it wilts quickly once dressed, which is why this salad comes together right before you sit down. Give the leaves a proper spin in a salad spinner, or pat them dry with a towel. Wet leaves dilute the dressing and make the whole bowl taste flat.
Pears are the sweet note here, and they are a good fruit to think about. Pears keep ripening after they leave the tree, so buy a few that are still firm and let them sit on the counter for a day or two. Ripe enough to give slightly at the neck is the moment to slice them. If they are too soft they will bruise and turn to mush under the leaves. A quick brush of lemon juice on the cut faces will slow the browning if you are slicing ahead, though the salad is best within an hour or so of tossing.
Toasting the walnuts is worth the few minutes. Spread them in a dry skillet over medium heat and shake the pan now and then until they smell nutty and look a shade darker. Let them cool before chopping so they stay crisp. Blue cheese is salty and strong, so a little goes a long way. Crumble it by hand over the top rather than mixing it through, so each forkful gets a bit of creaminess and a bit of bite.
If you have leftover dressing, keep it in a jar in the fridge. It will thicken and firm up as it chills, so let it sit out for ten minutes and give it a shake before using it again. Leftover salad itself does not keep well, but the components do. Store the walnuts in an airtight container at room temperature, and the blue cheese wrapped in its paper or in a sealed container in the fridge.
This salad is happy alongside something savory and simple. A plate of roasted chicken, a grilled pork chop, or a bowl of soup feels complete with it. Sheet Pan Balsamic Chicken pairs nicely, since the balsamic in the chicken echoes the dressing and makes the meal feel like it was planned together. For a warm-weather lunch, a bowl of Charred Green Bean and Tomato Salad on the side adds color and crunch without making the table feel heavy.
Originally from Diabetes Food Hub (ADA)Method rewritten by Diabic.Updated 9 Nov 2026
General information, not medical advice. Your needs may differ, so check with your care team.
More lunch recipes up to 30 g carbs

Chilled Tomato Cucumber Mozzarella Toss
- Time
- 75 min
- Calories
- 50
- Carbs
- 4 g
- Sugars
- 2 g

Garden Tomato Salad with Basil
- Time
- 10 min
- Calories
- 45
- Carbs
- 3 g
- Sugars
- 2 g

Baby Greens with Fresh Raspberry Dressing
- Time
- 25 min
- Calories
- 70
- Carbs
- 5 g
- Sugars
- 2 g
100 recipes with the carbs already counted.
Breakfast, lunch, dinner and snacks for people with diabetes. Every recipe shows carbs, fiber and calories per serving, in one free PDF.
Reviewed by Dr. Rezwana Rumpa. Plus our Sunday email, leave any time.


