When it comes to preparing dinner with type 2 diabetes, creating a well-balanced, nutrient-dense meal not only helps you better manage your blood sugar levels, but it also keeps you full and satisfied for longer. Amy Kimberlain, RDN , a Miami-based certified diabetes care and education specialist (CDCES) and spokesperson for Academy of Nutrition and Dietetics, suggests making carbs a quarter of your plate, lean protein another quarter, and nonstarchy veggies the last half. And doing so doesn’t mean you have to sacrifice flavor. These 13 diabetes-friendly recipes are balanced and tasty enough for anyone — regardless of whether they have diabetes — to enjoy. Prioritizing nonstarchy veggies such as zucchini is a smart choice for people with diabetes.
Mediterranean Low-Carb Broccoli Salad This salad recipe is loaded with nonstarchy vegetables, including broccoli , artichoke hearts, sun-dried tomatoes, and onions. These foods are high in fiber , which will help you feel full longer, says Brittany Poulson, RDN, CDCES , who is based in Grantsville, Utah. “ Healthy fats are included from olives and olive oil , making this a heart-smart choice, as well,” she says. Olives and olive oil are rich sources of monounsaturated fat, which helps lower your risk of heart disease .e60dc2a1-f33c-4a05-9b50-8e3e8e597629ac0fe5b5-ebd7-407a-8715-bba3aced9213 As diabetes doubles your risk of heart disease, it’s important to prioritize monounsaturated fats in your diabetes-friendly diet .e60dc2a1-f33c-4a05-9b50-8e3e8e5976291eb003d5-abe3-44dc-aad0-7c6f1d0d8b8a Plus, this salad’s creamy dressing uses protein-packed Greek yogurt (25.2 grams [g] per cup) instead of high-fat mayonnaise (10.3 g of fat; 1.6 g from saturated fat per tablespoon).e60dc2a1-f33c-4a05-9b50-8e3e8e597629108d582f-8246-42c0-a457-b57081e1f5a4e60dc2a1-f33c-4a05-9b50-8e3e8e597629bee66550-41a3-4017-a587-cba01d3a0b3a One serving (the entire recipe serves eight) from the blog Food Faith Fitness provides 182 calories, 14.7 g of carbs, 5.9 g of protein, 12.4 g of fat, and 3.6 g of fiber. Mediterranean Low-Carb Broccoli Salad https://www.foodfaithfitness.com/mediterranean-low-carb-broccoli-salad/
Chicken Veggie Stir-Fry Stir-fries make it easy to score a healthy diabetes dinner. And this recipe features plenty of diabetes-friendly veggies, including carrots, broccoli, zucchini, and green onions. It also features chicken as a lean protein choice, Poulson says. The American Diabetes Association (ADA) suggests choosing chicken without the skin to cut back on saturated fat and cholesterol.e60dc2a1-f33c-4a05-9b50-8e3e8e59762961d637bd-0b8e-40ec-ac5d-bb0e9d33281f And instead of salt, this chicken and veggie dish from Liz’s Healthy Table borrows tons of flavor from garlic, jalapeño, fresh ginger, lime, and reduced-sodium soy sauce. Too much sodium is associated with higher blood pressure levels and an increased risk of heart disease.e60dc2a1-f33c-4a05-9b50-8e3e8e597629f0ba042b-1daa-4d18-a0f4-377e9b853040 One serving of this meal (the entire recipe serves four) packs 220 calories, 11 g of carbs, 26 g of protein, 3 g of sugar, 3 g of fiber, 9 g of fat (1.5 g saturated fat), and 380 milligrams (mg) of sodium. If you want to add more carbs, be sure to serve this recipe over brown rice instead of white rice. Whole grains, such as brown rice, can help keep blood sugar spikes at bay, Poulson says. One-half cup of brown rice will add 150 calories and 33 g of carbs to the recipe.e60dc2a1-f33c-4a05-9b50-8e3e8e5976293f748c78-6a07-4460-99d3-668aceb105fe Chicken Veggie Stir-Fry https://www.lizshealthytable.com/2015/01/23/chicken-veggie-stir-fry/
Vegetarian Lentil Tacos These meatless tacos from Cooking Classy combine several healthy ingredients, including green lentils, vegetable broth, diced tomatoes, green chiles, yellow onion, garlic, cilantro, lime, and a variety of spices (cumin, chili powder, ancho chili powder, paprika, cayenne pepper). Consuming pulses like lentils in place of traditional taco starches can prevent blood sugar spikes after your meal.e60dc2a1-f33c-4a05-9b50-8e3e8e59762991bec241-fbae-414e-acd9-290dee7943d2 And, “lentils add nutrients such as protein, fiber, iron, and magnesium ,” Poulson says. One serving (the entire recipe serves nine) offers 145 calories, 2 g of fat, 23 g of carbs, 10 g of fiber, 2 g of sugar, and 8 g of protein. Poulson recommends using corn or whole-wheat tortillas or wrapping your filling with a large lettuce leaf. Vegetarian Lentil Tacos https://www.cookingclassy.com/vegetarian-lentil-tacos/
Healthy General Tso’s Chicken For a healthier version of a popular Chinese takeout dish, try this General Tso’s chicken recipe found on the Plated Cravings blog. “This homemade version removes the breading and skips the deep frying, both of which make it a healthier option for people with type 2 diabetes,” Poulson says. It starts with a lean protein source (boneless chicken breasts) and marinades it in a very small amount of cornstarch, salt, and pepper. It then adds a simple stir-fry made of peanut oil, dried chiles, toasted sesame seeds, and chopped scallion. Peanut oil, for one, is a good source of heart-healthy monounsaturated fats.e60dc2a1-f33c-4a05-9b50-8e3e8e597629f955954c-3536-4058-8b5e-e6ba7c1c8b45 Finally, you’ll pour on a sauce made of ketchup, rice vinegar, hoisin sauce, a touch of brown sugar, and soy sauce (look for low-sodium versions of sauces and condiments). “To keep the meal low-carb, serve with a side of sauteed or steamed veggies instead of piling it on a bed of white rice,” Poulson says. One serving (the entire recipe serves four) packs 207 calories, 10 g of carbs, 12 g of protein, 12 g of fat (2 g of saturated fat), and 7 g of sugar. Healthy General Tso’s Chicken https://platedcravings.com/general-tsos-chicken/
Lemon Garlic Salmon Fatty fish like the baked salmon featured in this recipe is a great source of omega-3 polyunsaturated fatty acids .e60dc2a1-f33c-4a05-9b50-8e3e8e597629939c3cf8-cb84-4393-9fbb-1afc32867129 If you have type 2 diabetes, eating foods with omega-3 fatty acids may help reduce your risk of diabetes-related complications like heart disease and stroke .e60dc2a1-f33c-4a05-9b50-8e3e8e597629939c3cf8-cb84-4393-9fbb-1afc32867129 This recipe calls for baking your salmon with healthy, flavorful ingredients like lemons, lemon zest, garlic cloves, olive oil, and fresh parsley. One of these salmon fillets from Healthy Fitness Meals provides 294 calories, 9 g of carbs, 29 g of protein, 17 g of fat (2 g saturated fat), 2 g of fiber, and 2 g of sugar. Pair the fish with a side salad or serving of roasted nonstarchy veggies, such as asparagus , to balance it out. Lemon Garlic Salmon https://healthyfitnessmeals.com/lemon-garlic-salmon/
Summer Tomato and Zucchini Quinoa Pizza “Just because you have diabetes doesn’t mean you have to miss out on your favorites, including pizza,” Poulson says. Case in point: this recipe from Simply Quinoa . It starts with a crust made of quinoa and hummus, which provide fiber, healthy fats, and protein, Poulson notes. Use more hummus to make the sauce and then add healthy toppings. “This recipe does what I often suggest to people with diabetes who still want to enjoy pizza, and that’s to top it with veggies,” Poulson says. Use nonstarchy veggies like zucchini and tomatoes, as these add flavor, fiber, vitamins, and minerals without tons of carbs, she adds. One serving (the entire recipe serves 12) packs 150 calories, 13 g of carbs, 4 g of protein, 10 g of fat (1 g of saturated fat), 3 g of fiber, and 1 g of sugar. Optional: Garnish with shredded vegan cheese, chopped basil , and red pepper flakes. Summer Tomato and Zucchini Quinoa Pizza https://www.simplyquinoa.com/summer-tomato-zucchini-quinoa-pizza/
Mexican Chopped Salad This chopped salad from The Café Sucre Farine is loaded with vegetables, with many of the nonstarchy variety: romaine lettuce, bell peppers, onions, jicama , zucchini, and tomatoes. It also includes black beans , which offer plenty of satiety-promoting protein and fiber (15.8 g protein and 18.1 g fiber per cup of the reduced-sodium variety).e60dc2a1-f33c-4a05-9b50-8e3e8e597629faadd645-24fd-4834-a7a8-28dd76711ba0 Bake your own tortilla chips, and whisk together the recipe’s homemade honey-lime dressing so you can be sure how much salt and oil you’re getting. One serving of this recipe (the entire recipe serves eight) provides 228 calories, 8 g of fat (1 g of saturated fat), 35 g of carbs, 10 g of sugar, 5 g of protein, 7 g of fiber. Add grilled chicken or fish if you’d like more protein. Mexican Chopped Salad https://thecafesucrefarine.com/mexican-chopped-salad/
Mediterranean Grilled Salmon Kabobs These grilled salmon kabobs from Erhardt’s Eat are healthy and packed with flavor. They take chunks of omega-3-packed salmon and nonstarchy veggies like zucchini, grape tomatoes, and red onion, and then marinate everything in dried spices, olive oil, and lemons. Add the lean protein and veggies to skewers, and cook on the grill for a quick, healthy meal for diabetes. One serving (the entire recipe serves four) offers 316 calories, 20.7 g of fat (2.8 g saturated fat), 4.3 g of carbs, 30.4 g of protein, 1.2 g of fiber, and 2.2 g of sugar. Optional: Top the kabobs with tzatziki sauce. Mediterranean Grilled Salmon Kabobs https://erhardtseat.com/salmon-kabobs/
Low-Carb Zucchini Lasagna Traditional lasagna is loaded with calories, carbs, and saturated fat, making it not the best choice for people with type 2 diabetes.e60dc2a1-f33c-4a05-9b50-8e3e8e597629b79f4cbe-f0c0-452b-9e94-42f992f0fcc5 But this version from Diabetes Strong uses zucchini in place of pasta to decrease carbs and calories dramatically without losing any flavor, says Poulson. The zucchini contributes plenty of nutrients, she adds. For example, one medium zucchini provides 35 g of vitamin C, making it an excellent source of the nutrient.e60dc2a1-f33c-4a05-9b50-8e3e8e59762928466a25-9a9e-4fe3-a986-33e4046a8286 This antioxidant may be lacking in many people with type 2 diabetes, perhaps thanks to high levels of oxidative stress brought on by abnormalities in blood sugar metabolism.e60dc2a1-f33c-4a05-9b50-8e3e8e59762961d88f71-0b0c-47fc-9d5b-cd7803bda8e8 This recipe also cuts back on saturated fat by using extra-lean ground beef and only a ½ cup of cheese, Poulson says. One serving of this recipe (the entire recipes serves four) offers 244 calories, 12.3 g of carbs, 30.4 g of protein, 7.9 g of fat (3.5 g saturated fat), 6.3 g of sugar, and 3.6 g of fiber. Low-Carb Zucchini Lasagna https://diabetesstrong.com/beef-zucchini-lasagna/
Easy Quinoa Salad For an easy, healthy meal, try this salad from blog Two Peas & Their Pod . It starts with fiber- and protein-rich quinoa (1 cup has 5.2 g of fiber and 8.1 g of protein) and adds plenty of healthy ingredients.e60dc2a1-f33c-4a05-9b50-8e3e8e59762976712b75-b004-4e53-8d8a-a98188b51ec2 “To balance the fiber-rich carbs in the quinoa, this recipe does a great job at filling the bowl with nonstarchy vegetables,” Poulson says. Then, it “ups the satiety factor even more with healthy fats in the olive oil-based vinaigrette dressing and avocado that’s mixed in.” Add a lean protein like skinless chicken or turkey, or a plant-based option such as tofu . One serving (the entire recipe serves six) contains 225 calories, 19 g of carbs, 4 g of protein, 15 g of fat (2 g saturated fat), 4 g of fiber, and 3 g of sugar. Easy Quinoa Salad https://www.twopeasandtheirpod.com/easy-quinoa-salad/
Cauliflower Tacos For a vegetarian meal, try these roasted cauliflower tacos from A Mind “Full” Mom . The taco filling is made up of nonstarchy cauliflower roasted in taco seasoning and heart-healthy olive oil. It’s then drizzled with homemade avocado lime sauce, which adds in a bit of plant-based protein and healthy fats for satiety, Poulson says. Serve in tortillas (Poulson recommends whole wheat or soft corn for some whole grains), or use a lettuce wrap to lower the carb count. Top with pickled red onions, chopped cilantro, and a dash of queso fresco or feta cheese (optional). To add additional protein, keep it simple. “You could easily add in a small side of black or pinto beans to increase the protein while keeping it plant-based,” Poulson says. A serving of this recipe (the entire recipe serves four) provides 147 calories, 11 g of fat (1 g saturated fat), 11 g of carbs, 6 g of fiber, 3 g of sugar, and 3 g of protein. Cauliflower Tacos https://amindfullmom.com/cauliflower-tacos/
Slow Cooker Chicken Noodle Soup This hearty chicken noodle soup combines skinless chicken breasts, low-sodium chicken broth, garlic , onion, carrots, celery, and a variety of herbs. Plus, it uses zucchini in place of pasta noodles. “Because there are no noodles, it’s low-carb , making it a great option for someone who is watching their carbohydrate intake,” Poulson says. Plus, “this chicken vegetable soup is jam-packed with color and nutrients, and brings plenty of flavor as well,” Poulson notes. One serving of this recipe (the entire recipe serves six) from A Sweet Pea Chef offers 226 calories, 5 g of fat (1 g saturated fat), 14 g of carbs, 3 g of fiber, 32 g of protein, and 5 g of sugar. Slow Cooker Chicken Noodle Soup https://www.asweetpeachef.com/slow-cooker-chicken-noodle-soup/
No-Cook Zucchini Noodles With Pesto This low-carb vegetarian dish from Healthy Seasonal Recipes is easy to whip up. Plus, there’s no cooking required. You can make your own zucchini noodles, or zoodles, with a spiralizer, mandoline, or vegetable peeler. Or, buy them premade. Either way, you’ll end up with a low-carb pasta dish that’s also rich in vitamins, minerals, and fiber. Mix the zoodles with a bit of homemade pesto — like this kale pesto recipe from Healthy Seasonal Recipes — and top with nonstarchy tomatoes and a bit of fresh Parmesan. “[This recipe] goes above and beyond filling half your plate with nonstarchy veggies by filling the entire plate with them!” Poulson says. “If you want to make this more of a hearty meal for dinner, you could easily add in some grilled [skinless] chicken breast or ground turkey meatballs,” Poulson says. One serving (the entire recipe serves two) provides 242 calories, 19 g of fat (4 g saturated fat), 10 g of carbs, 3 g of fiber, 7 g of protein, and 6 g of sugar. No-Cook Zucchini Noodles With Pesto https://www.healthyseasonalrecipes.com/no-cook-zucchini-noodles-pesto/
The Takeaway With a few healthy swaps, you can still enjoy your favorite meals when you have diabetes. Swap out carb-heavy pasta for zucchini noodles, use lentils in place of rice for tacos, and make pizza dough using quinoa flour. When creating a diabetes-friendly dish, aim to have a well-balanced meal: Make carbs a quarter of your plate, lean protein another quarter, and nonstarchy vegetables the last half. Eating meals rich in sources of monounsaturated fats and omega-3 fatty acids can reduce your risk of heart disease.
