8 Delicious Diabetes Friendly Recipes

Eating for carb control can still be exciting! We’ve put together eight mouthwatering entrees, each under 46 grams of carbs, to keep your meals both delicious and balanced. From breakfast to dinner, these diabetes friendly recipes are packed with flavor and fresh ingredients, proving that carb-conscious eating doesn’t have to be boring. Get ready to dig into some seriously tasty, diabetes friendly dishes!

Diabetes Friendly Breakfast

Berry Tofu Yogurt Parfait

Nutritional Facts:

• Calories: 346 kcal
• Total Fat: 10g
• Carbohydrates: 43g
• Protein: 26g
• Total Sugar: 14g

Ingredients:

• Silken tofu, drained – 6 oz
• Frozen mixed berries – 1/2 cup
• Vegan protein powder – 2 tablespoons
• Puffed rice – 1 cup

Directions:

1. Add tofu, berries, and protein powder to a blender and blend until smooth.
2. Layer tofu yogurt and puffed rice in a jar or add to a bowl.

Breakfast Quesadilla

Nutritional Facts:

• Calories: 394 kcal
• Total Fat: 24g
• Carbohydrates: 27g
• Protein: 19g
• Total Sugar: 3g

Ingredients:

• Olive oil – 1/2 teaspoon
• Egg, whisked – 1 whole
• Whole wheat tortilla – 1 whole
• Cheddar cheese, shredded – 2 tablespoons
• Avocado, diced – 1/8
• Salsa – 1 tablespoon

Directions:

1. Heat oil in a skillet over medium heat. Add eggs and stir, cooking until eggs are set.
2. Remove eggs from skillet, wipe clean.
3. Place tortilla in skillet and sprinkle half the cheese over one half of the tortilla.
4. Place cooked eggs on top of cheese and top with avocado, salsa, and remaining cheese.
5. Fold the other half of the tortilla over the filling. Cook until tortilla is crispy and browned on bottom, then flip and brown the other side.
6. Cut into wedges and serve.

Chickpea & Sweet Potato Soup

Nutritional Facts:

• Calories: 421 kcal
• Total Fat: 30g
• Carbohydrates: 33g
• Protein: 8g
• Total Sugar: 7g

Ingredients:

• Organic, Creamy Moroccan Sweet Potato Soup – 3/4 cup
• Canned Full-Fat Coconut Milk – 1/8 cup
• Chickpeas, drained and rinsed – 1/4 cup
• Coconut yogurt – 1 tablespoon
• Olive oil – 3/4 tablespoons
• Sunflower seeds – 1/2 tablespoon

Directions:

1. In a saucepan, combine soup, coconut milk, and chickpeas. Heat on medium low until heated through, stirring occasionally.
2. Divide soup into bowls.
3. Top with yogurt and sunflower seeds and drizzle with olive oil.

Egg & Cheese Salad Cups

Nutritional Facts:

• Calories: 384 kcal
• Total Fat: 20g
• Carbohydrates: 15g
• Protein: 36g
• Total Sugar: 7g

Ingredients:

• Eggs, hard boiled – 2
• Cottage cheese – 1/2 cup
• Avocado, diced – 1/4 diced
• Red onion, diced – 2 tablespoons
• Fresh parsley – chopped
• Mustard – 1/2 teaspoon
• Lemon, juiced – 1 1/2 teaspoon
• Romaine – 2 leaves

Directions:

1. Peel and chop the hard boiled eggs.
2. Add chopped eggs to a bowl with cottage cheese, avocado, red onion, celery, parsley, mustard, and lemon juice. Stir until well combined.
3. Serve in lettuce leaves.

Hummus Avocado Toast

Nutritional Facts:

• Calories: 306 kcal
• Total Fat: 22g
• Carbohydrates: 25g
• Protein: 6g
• Total Sugar: 3g

Ingredients:

• Gluten-Free Bread – 2 slices
• Avocado – 1/2
• Hummus – 1/4 cup
• Olive oil – 1 tablespoon
• Lemon squeeze
• Dash of salt & red pepper flakes

Directions:

1. Toast bread in toaster (optional).
2. Spread hummus over bread and top with mashed or sliced avocado and a drizzle of olive oil.
3. Add a sprinkle of red pepper flakes and sea salt to taste.

Diabetes Friendly Lunch & Dinner

Salmon Stuffed Avocado

Nutritional Facts:

• Calories: 378 kcal
• Total Fat: 28g
• Carbohydrates: 12g
• Protein: 22g
• Total Sugar: 2g

Ingredients:

• Salmon – 2.5 oz
• Olive oil – 1 teaspoon
• Avocado – 1/2
• Walnuts, crushed – 1 teaspoons
• Red onion, minced – 1 tablespoons
• Dried cranberries – 1/2 tablespoon
• Mixed greens – 2 cups

Directions:

1. Heat oil in a skillet over medium heat.
2. Cook salmon for 3-4 minutes on each side or until cooked through. Remove from skillet and remove skin. Let cool then flake with a fork.
3. Cut avocado in half and cook cut side down on skillet over medium heat for 1 minute until nicely browned.
4. Place walnuts and onion in bowl.
5. Whisk together all dressing ingredients in a separate bowl. Pour half over walnut mixture. Toss lightly to coat, then gentle stir in salmon.
6. Scoop mixture into avocado halves.
7. Mix remaining vinaigrette into mixed greens. Serve stuffed avocados with mixed greens on the side.

Veggie Pizza Frittata

Nutritional Facts:

• Calories: 547 kcal
• Total Fat: 36g
• Carbohydrates: 14g
• Protein: 38g
• Total Sugar: 10g

Ingredients:

• Eggs – 4
• Lowfat milk – 1/4 cup
• Parmesan cheese, shredded – 1/8 cup
• Pinch of black pepper
• Olive oil – 1/2 tablespoon
• Red bell pepper, diced – 1/4
• Garlic, minced – 1/2 clove
• Red onion, finely chopped – 1/8 cup
• Oregano & Basil – 1/2 tablespoon
• Tomatoes, crushed – 1/4 cup
• Pinch of sugar
• Fresh mozzarella, shredded – 1 tablespoon
• Red Pepper flakes – 1/2 teaspoon

Directions:

1. Preheat oven to 400 degrees F. Prepare all ingredients and set aside.
2. In a large bowl, whisk eggs, milk, parmesan cheese, and pepper.
3. In a large ovenproof skillet, add half olive oil to a medium-heated pan heat for 3-4 minutes.
4. Once warm, add the egg mixture and slightly lower heat.
5. Once eggs become firm, about 4-5 minutes, transfer the skillet to the oven until eggs are lightly golden but not overcooked – about 8-10 minutes.
6. While eggs cook, heat the remaining olive oil in a medium saucepan and add the bell pepper, garlic, onion, oregano, and crushed red pepper. Cook for 3 minutes while continuously stirring.
7. Next, add the tomatoes and a pinch of sugar until mixture has thickened.
8. Remove the eggs from the oven and top with the tomato sauce and mozzarella. Bake for 8-10 minutes with the final 1 minute on broil.
9. Serve warm and garnish with basil.

Anytime Chopped Salad

Nutritional Facts:

• Calories: 452 kcal
• Total Fat: 27g
• Carbohydrates: 35g
• Protein: 23g
• Total Sugar: 2g

Ingredients:

• Romaine lettuce, chopped – 2 cups
• Egg – 1 whole (optional substitute: egg whites or plant-based egg)
• Roasted red peppers – 1/2 cup
• Sun dried tomatoes, chopped – 2 tablespoons
• Hummus – 1/2 cup
• Balsamic Vinaigrette- 1 tablespoon

Directions:

1. Place egg or egg alternative in a saucepan and cover with water. Bring water to a boil. Once boiling, cover pan with a lid and turn off stove. Let stand for 10-12 minutes.
2. Strain water and run egg under cool water. Peel and quarter.
3. In a large bowl, combine lettuce, egg, red peppers, and sun dried tomatoes. Toss to combine.
4. Top with hummus and pour the dressing over. Toss to distribute the hummus and dressing throughout the salad.

Join our Meal Planning Program

Want more delicious diabetes friendly recipes like the ones listed above?

Did you know that people who meal plan are more likely to have an overall higher quality food variety? Anderson’s Nutrition has a robust Meal Planner Program to assist you on your journey to living a healthier life.

Get your personalized meal plan to enhance your lifestyle. Your meal plan will be customized by:

• Calories
• Carbohydrates
• Protein
• Fat
• Fiber
• Key nutrients for optimal health

You can meet virtually with your own dietitian to receive nutrition guidance and a personalized meal plan. By collaborating and meal planning with your dietitian, you will achieve the best possible results!