Diabetic-Friendly Recipes: 10 Healthy and Delicious Recipes You’ll Love
Last Updated on May 12, 2024 by Lauretta Iyamu, PharmD
If you are a person living with diabetes, you know firsthand the challenges of finding tasty and healthy recipes that meet your dietary needs. It can be frustrating to feel limited in your food choices, and it’s easy to feel like you need to catch all the delicious foods that others get to enjoy. But it doesn’t have to be this way! With a little bit of creativity and some careful planning, it’s possible to create a meal plan that is both healthy and satisfying. That’s why we’ve compiled a list of 10 diabetic-friendly recipes that will become favorites in your meal rotation.
These recipes are packed with nutrients, low in sugar, and full of flavor, making them the perfect solution for anyone looking to elevate their diabetic diet.
1. Grilled Eggplant Roll-Ups
2. Zucchini Noodles with Pesto
3. Quinoa and Black Bean Salad
4. Avocado and Egg Toast
5. Roasted Brussels Sprouts and Sweet Potatoes
6. Baked Salmon with Lemon and Herbs
7. Grilled Vegetable Skewers
8. Slow Cooker Turkey Chili
9. Black Bean and Mango Salad
10. Baked Oatmeal with Blueberries and Walnuts
10 Diabetic-friendly Recipes
1. Grilled Eggplant Roll-Ups
These flavorful roll-ups are a great way to enjoy eggplant without all the carbs.
Ingredients:
- 1 large eggplant
- 1 tablespoon olive oil
- 1/2 cup marinara sauce
- 1/4 cup shredded mozzarella cheese
- Fresh basil leaves
Instructions:
- Preheat the grill to medium-high heat.
- Slice the eggplant into 1/4-inch rounds.
- Brush both sides of the eggplant slices with olive oil.
- Grill the eggplant slices for 2-3 minutes on each side or until they are tender.
- Spread a thin layer of marinara sauce on each slice of eggplant.
- Top with a small amount of shredded mozzarella cheese and a basil leaf.
- Roll the eggplant up and secure it with a toothpick.
- Serve hot.
Optional:
- For added flavor, you can sprinkle the eggplant slices with Italian seasoning or garlic powder before grilling.
- You can also try using different types of cheese or adding other toppings like chopped bell peppers or olives.
2. Zucchini Noodles with Pesto
For a low-carb pasta alternative, try using spiralized zucchini as your noodles. Then, toss them with a homemade pesto sauce from fresh basil, pine nuts, parmesan cheese, garlic, and olive oil. This light and refreshing dish are perfect for a summer evening.
Ingredients:
- 2 zucchinis
- 1 cup fresh basil leaves
- 1/4 cup pine nuts
- 1/4 cup grated parmesan cheese
- 1 clove garlic
- 1/2 cup olive oil
- Salt and pepper to taste
Instructions:
- Spiralize the zucchinis using a spiralizer or a julienne peeler.
- Combine the basil, pine nuts, parmesan cheese, and garlic in a blender or food processor.
- While the blender is running, slowly drizzle in the olive oil until the mixture is smooth.
- Season the pesto with salt and pepper to taste.
- Toss the zucchini noodles with the pesto sauce until they are well coated.
- Serve immediately.
Optional:
- You can add other ingredients to the pesto sauce, such as sun-dried tomatoes, chopped nuts, or spinach.
- You can also serve the zucchini noodles with grilled chicken or shrimp for added protein.
3. Quinoa and Black Bean Salad
Quinoa is an excellent source of protein and fiber, making it a perfect choice for people with diabetes. This salad combines black beans, cherry tomatoes, red onion, cilantro, and lime juice for a flavorful and satisfying meal.
Ingredients:
- 1 cup quinoa
- 1 can black beans, rinsed and drained
- 1 cup cherry tomatoes, halved
- 1/4 cup diced red onion
- 1/4 cup chopped cilantro
- 1 lime, juiced
- 2 tablespoons olive oil
- Salt and pepper to taste
Instructions:
- Cook the quinoa according to the package instructions.
- In a large bowl, combine the cooked quinoa, black beans, cherry tomatoes, red onion, and cilantro.
- Whisk together the lime juice, olive oil, salt, and pepper in a small bowl.
- Pour the dressing over the quinoa and black bean mixture and toss until everything is well coated.
- Serve chilled or at room temperature.
Optional:
- You can add other ingredients to the salad, such as diced avocado, chopped bell peppers, or diced mango.
- You can also serve the salad with grilled chicken or shrimp for added protein.
4. Avocado and Egg Toast
Avocado is an excellent source of healthy fats, which can help keep you full and satisfied. Spread mashed avocado on a slice of whole-grain toast and top with a fried egg and a sprinkle of chili flakes for a quick and easy breakfast or lunch.
Ingredients:
- 1/2 avocado
- 1 slice whole grain bread
- 1 egg
- Chili flakes (optional)
- Salt and pepper to taste
Instructions:
- Toast the bread until it is crispy.
- In a small bowl, mash the avocado until it is smooth.
- Spread the mashed avocado on the toast.
- In a small pan, fry the egg to your desired level of doneness.
- Top the toast with the fried egg.
- Sprinkle with chili flakes, and season with salt and pepper.
- Serve immediately.
Optional:
- You can add other toppings to the toast, such as cherry tomatoes, bacon, or sliced red onion.
- You can also try using a different type of bread, such as rye or sourdough.
5. Roasted Brussels Sprouts and Sweet Potatoes
Roasting vegetables brings out their natural sweetness, making them a tasty and healthy choice for people with diabetes. Brussels sprouts and sweet potatoes are tossed in this recipe with olive oil and roasted until tender and caramelized.
Ingredients:
- 1 pound Brussels sprouts, trimmed and halved
- 1 large sweet potato, peeled and diced
- 2 tablespoons olive oil
- Salt and pepper to taste
Instructions:
- Preheat the oven to 400 degrees F.
- In a large bowl, toss the Brussels sprouts and sweet potatoes with the olive oil until they are well coated.
- Spread the vegetables out in a single layer on a baking sheet.
- Sprinkle with salt and pepper.
- Roast the vegetables for 25-30 minutes or until they are tender and caramelized.
- Serve hot.
Optional:
- You can add other vegetables to the mix, such as sliced carrots or diced bell peppers.
- You can also try using different seasonings, such as garlic powder or Italian seasoning.
6. Baked Salmon with Lemon and Herbs
Salmon is a great source of protein and omega-3 fatty acids, which can help to improve heart health. This recipe it’s baked with lemon and herbs for a simple and flavorful meal.
Ingredients:
- 4 salmon fillets
- 1 lemon, thinly sliced
- 2 tablespoons chopped fresh herbs (such as dill, parsley, or basil)
- 2 tablespoons olive oil
- Salt and pepper to taste
Instructions:
- Preheat the oven to 400 degrees F.
- Place the salmon fillets in a baking dish.
- Top each fillet with a few slices of lemon and a sprinkle of herbs.
- Brush the salmon with olive oil and season with salt and pepper.
- Bake the salmon for 12-15 minutes or until it is cooked to your desired level of doneness.
- Serve hot.
Optional:
- You can use different or a combination of herbs to suit your taste.
- You can also try using different types of citrus, such as oranges or grapefruits.
7. Grilled Vegetable Skewers
Grilling is a great way to flavor your vegetables without adding sugar or unhealthy additives.
Thread a variety of vegetables such as bell peppers, onions, mushrooms, and cherry tomatoes onto skewers, brush with olive oil, and grill until tender and lightly charred.
Ingredients:
- 1 red bell pepper, cut into 1-inch pieces
- 1 yellow bell pepper, cut into 1-inch pieces
- 1 red onion, cut into 1-inch pieces
- 1 zucchini, cut into 1-inch slices
- 1 yellow squash, cut into 1-inch slices
- 2 tablespoons olive oil
- Salt and pepper to taste
Instructions:
- Preheat the grill to medium-high heat.
- Thread the bell peppers, onion, zucchini, and squash onto skewers, alternating between the different vegetables.
- Brush the vegetables with olive oil and season with salt and pepper.
- Grill the skewers for 10-12 minutes, turning occasionally, or until the vegetables are tender and lightly charred.
- Serve hot.
Optional:
- You can use different vegetables on the skewers, such as cherry tomatoes, mushrooms, or eggplant.
- You can also use different seasonings or marinades to add flavor to the vegetables.
8. Slow Cooker Turkey Chili
This hearty chili is made with ground turkey, diced tomatoes, kidney beans, bell peppers, and spices. Simply toss everything into the slow cooker in the morning and let it cook all day for a delicious and easy dinner.
Ingredients:
- 1 pound ground turkey
- 1 can kidney beans, rinsed and drained
- 1 can diced tomatoes
- 1 medium onion, diced
- 1 red bell pepper, diced
- 1 green bell pepper, diced
- 1 jalapeno pepper, seeded and diced (optional)
- 1 tablespoon chili powder
- 1 teaspoon cumin
- 1 teaspoon paprika
- Salt and pepper to taste
Instructions:
- In a large slow cooker, combine the ground turkey, kidney beans, diced tomatoes, onion, bell peppers, a jalapeno pepper (if using), chili powder, cumin, and paprika.
- Stir everything together until it is well combined.
- Season the chili with salt and pepper to taste.
- Cover the slow cooker and cook the chili on low for 6-8 hours or on high for 3-4 hours.
- Serve hot.
Optional:
- You can add other ingredients to the chili, such as corn, black beans, or diced sweet potato.
- Try topping the chili with shredded cheese, sour cream, or chopped cilantro.
9. Black Bean and Mango Salad
This colorful and refreshing salad is made with black beans, mango, red onion, cilantro, and lime juice. It’s a great way to add some variety to your meal plan and is sure to become a new favorite.
Ingredients:
- 1 can black beans, rinsed and drained
- 1 mango, peeled and diced
- 1 red bell pepper, diced
- 1/4 cup chopped cilantro
- 2 tablespoons diced red onion
- 2 tablespoons lime juice
- 1 tablespoon olive oil
- Salt and pepper to taste
Instructions:
- In a large bowl, combine the black beans, mango, bell pepper, cilantro, and red onion.
- Whisk together the lime juice, olive oil, salt, and pepper in a small bowl.
- Pour the dressing over the black bean and mango mixture and toss until everything is well coated.
- Serve chilled or at room temperature.
Optional:
- You can add other ingredients to the salad, such as diced avocado, chopped jalapeno pepper, or diced grilled chicken.
- You can also try using different types of beans, such as kidney beans or chickpeas.
10. Baked Oatmeal with Blueberries and Walnuts
Oatmeal is a great choice for people with diabetes because it’s high in fiber and helps to keep blood sugar levels stable.
This recipe it’s baked with blueberries and walnuts for a delicious and satisfying breakfast or snack.
Ingredients:
- 2 cups rolled oats
- 1 teaspoon baking powder
- 1 teaspoon cinnamon
- 1/4 teaspoon salt
- 1 cup milk
- 1 large egg
- 1/4 cup maple syrup
- 1 teaspoon vanilla extract
- 1 cup fresh blueberries
- 1/2 cup chopped walnuts
Instructions:
- Preheat the oven to 350 degrees F.
- In a large bowl, combine the oats, baking powder, cinnamon, and salt.
- Whisk together the milk, egg, maple syrup, and vanilla extract in a separate bowl.
- Pour the wet ingredients over the dry ingredients and stir until everything is well combined.
- Fold in the blueberries and walnuts.
- Pour the oatmeal mixture into a greased 9×9-inch baking dish.
- Bake the oatmeal for 25-30 minutes or until it is set and golden brown.
- Serve hot.
Optional:
- You can use different types of berries or chopped fruit instead of blueberries.
- You can also try using different types of nuts, such as almonds or pecans.
As a person with diabetes, it’s important to make mindful choices about the foods you eat to keep your blood sugar levels stable and your overall health in check. But that doesn’t mean you must sacrifice taste and enjoyment in your meals.
Conclusion
With these 10 diabetic-friendly recipes, you can have your cake and eat it, too (metaphorically speaking, of course). Each recipe is packed with nutrients, low in sugar, and full of flavor, making them the perfect solution for anyone looking to elevate their diabetic diet.
So next time you’re stuck in a food rut, give one of these recipes a try and see just how delicious and satisfying a diabetic-friendly meal can be.
