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Right now farmers market produce is the ideal base for healthy, satisfying, AND diabetic-friendly meals. Low-carb is the name of the game, so we like to rely on lean meats, fresh fish, low-starch veggies, and the natural sweetness of fruit to keep our menu lively. Remember: The grill is your friend, adding big flavor to all sorts of ingredients without needing extra oil, salt, or sugar. Read on for the diabetic-friendly recipe inspo.
What are some good meals for a diabetic?
Meals that have a healthy balance between each food group are good for a diabetic. Fresh salad, cauliflower rice, grilled chicken, and zoodle dishes are just a few diabetic-friendly options.
What 10 foods should diabetics avoid?
- Sugary drinks
- Trans fats
- Pasta
- White bread
- White rice
- Honey and maple syrup
- Sugary cereals
- Fruit juice
- Deep-fried food
- Sugary desserts
Is pasta OK for diabetics?
Pasta is OK for diabetics to eat, but it’s recommended that they opt for whole grain pastas and be mindful of each pasta portion.
What foods can diabetics not eat freely?
Any foods that are overly sugary are not recommended for diabetics. White bread, soda, candy, potato chips and other junk foods are a few examples.
"Animal-Style" In-N-Out Burger
Lose the bun in favor of some greens, add fresh seasonal tomatoes and our tangy 100 percent Whole30/paleo special sauce, and you have the savory mustard-grilled beef patties you know and love from fast food fave In-N-Out. The slow-cooked onions add natural sweetness thanks to a slow simmer in coconut oil. (via Brit + Co.)
Tomato, Cucumber, and Chickpea Salad with Feta
For a salad that will fill you up, add fiber-rich chickpeas to the mix. Combined with low-fat feta and ripe cherry tomatoes, all you need is 15 minutes to have a quick and refreshing meal – one that tastes good and will make you feel A+. (via Kalyn's Kitchen)
Sheet Pan Mediterranean Snapper
The recommends that diabetics eat fish at least twice a week, and this luscious snapper recipe is one you'll want to devour again and again. Flavored with citrus, capers, and za'atar, this recipe also gets topped with low-fat Greek yogurt. It's an elegant meal no matter what diet you're sticking to. (via Hummusapien)
Cherry Balsamic Pork Tenderloin
This dish naturally gets its *subtle* sweetness from aged balsamic vinegar and pureed cherries. There's a healthy dose of antioxidants from the dark stone fruit, which pairs insanely well with lean, juicy pork tenderloin. (via Give It Some Thyme)
Chilled Avocado & Zucchini Soup
Lush avocado lends some body and richness to this plant-based soup. Serve this diabetic recipe as a summery starter at your next dinner party. (via Simply Quinoa)
Keto Lasagna Roll-Ups
You won't miss the *actual* noodles one bit with these lasagna roll-ups that are stuffed with ricotta, cream cheese, mozzarella, and Parmesan and covered in sugar-free marinara. This is such an easy diabetic recipe that channels the best of Italy without leaving you feeling... yuck. (via A Spicy Perspective)
Homemade Chimichurri Sauce
Just a little bit of this bright green sauce goes a long way. With a heart-healthy oil base, this tasty chimichurri sauce will liven up diabetic-friendly lean grilled chicken, pork tenderloin, and tofu all season long. You can even use it as a salad dressing! (via The Cookie Rookie)
Low-Carb Cauliflower Rice
Searching for a low-starch side dish can truly feel like an uphill battle. Luckily, with this recipe for low-carb cauliflower rice under your belt, you'll never be left wondering how to complete your balanced lunch or dinner. (viaSweet Peas and Saffron)
Grilled Chicken Kebabs with Pistachio Gremolata
Yogurt-marinated chicken stays juicy on the grill, even when you crank the heat up to get those gorgeous grill marks. But the pistachio, parsley, and lavender gremolata is the true star of this dish – it'll keep you going back for another bite. And another. And another. Just make sure to use low-fat yogurt and reduce the amount of olive oil to suit your dietary regimen, if needed. (via Hello Glow)
Low-Carb Philly Cheesesteak-Stuffed Peppers
This recipe is like eating an actual Philly sammy, but without all the harmful bread. Each pepper is packed with flavor and tons of beneficial veggies! (via The Girl On Bloor)
Blackened Chicken & Avocado Salad
The blogger behind North South Blonde, Michelle Nemis, created her Blackened Chicken & Avocado Salad to change salad's reputation as sad diet food. "Salads tend to get boring quickly, especially when you are trying to stay on a healthy regime," she explains to Brit + Co. "I wanted to make something that had big and bold flavors." (via Brit + Co.)
Grilled Salmon in Foil
Fish is healthy *and* scrumptious, but spending the extra time traditionally cooking it isn't always enticing. Instead, try cooking it on the grill. A foil packet ensures your salmon stays moist, and helps cook the fish quickly. (via The Roasted Root)
Italian Pesto Zoodle Salad
When you have a noodle craving that can't be tamed, whip out your spiralizer, and get ready to enjoy this super satisfying meal. Three-ingredient pesto vinaigrette coats each bite of fresh zoodles, roasted peppers, olives, and artichoke hearts. (via Sunkissed Kitchen)
Thai Cauliflower Rice Salad
Cauliflower rice and shredded carrots make up the hearty base of this salad. It's a welcome departure from plain-old lettuce, and the avocado dressing on top makes it taste positively indulgent. (via Cotter Crunch)
Whole Roasted Fish
Is there anything more striking (and fancy!) than a platter of whole-roasted fish served with lemon and herbs? It's a surprisingly easy diabetic recipe to master, but no one will guess that when you bring it to the table. (via Gimme Some Oven)
Tuna Tartare
A fusion of tuna tartare and poke, this cool appetizer is just what you'll want to add to your meal plan to serve on hot summer nights, along with an ice-cold glass of sparkling water, of course. (via Simmer + Sauce)
Balsamic Chicken and Tomatoes
Meal plan this easy one-pan dinner that cooks up in 30 minutes and features a foolproof combo of tomatoes, balsamic vinegar, and chicken. (via Culinary Hill)
Spicy Dill Dip
If you struggle to get your daily intake of veggies as a diabetic, this creamy dip is your best friend. The key is using low-fat Greek yogurt and sour cream so you stay within your dietary guidelines. Slice up your favorite veggies and dunk away. (via Spend With Pennies)
Cream Cheese and Olive-Stuffed Celery
Your party appetizers just got a brand-new facelift. These diabetic-friendly snacks are easy to put together and share with everyone, no matter their diet! (via This Wife Cooks)
Skillet Balsamic Peach Pork Chops with Feta and Basil
Pull this one-pan dinner off in a *just* half-hour. It features fresh in-season peaches, basil, and oregano to strike the best balance between sweet and savory. (via Half Baked Harvest)
Pesto Cheese Zucchini Ravioli with Burst Tomatoes
Ribbons of zucchini or summer squash stuffed with cheese form a low-carb ravioli, while burst cherry tomatoes double as a soupy, flavorful sauce for the 'noodles' to swim in. (via Half Baked Harvest)
Oven-Baked Cod
This sheet-pan diabetic dinner can be whipped up in only 20 minutes and makes the most of peak-season tomatoes and green beans. (via Feel Good Foodie)
Keto Brownies
Now you can sink your teeth into this perfectly chewy and gooey dessert without dreading high levels of carbs and sugar! (via Olive You Whole)
Low-Carb Strawberry Lemonade Cupcakes
Finding diabetic-friendly dessert recipes can be a challenge, but this tangy-sweet dessert fits the bill. Almond meal is used instead of flour, and the cupcakes are sweetened with Swerve to keep things low-sugar and low-carb. (via All Day I Dream About Food)
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This article has been updated.
