Did you know that nearly 10% of the population in the United States has been diagnosed with diabetes? Living with diabetes means that individuals must pay extra attention to their diet and their meal plan. However, just because you are on a restricted diet does not mean that you have to sacrifice flavor to get a balanced meal. Fortunately, there are plenty of recipes available that are diabetes-friendly and surprisingly delicious.
This article has gathered 11 amazing dinner recipes that the whole family will love, and that are tailored for individuals living with diabetes. We’ll make sure you get the balanced nutrition you need to stay healthy, plus the flavor to make dinner special and enjoyable. All these recipes are quick and easy to make, so you don’t need to spend much time in the kitchen. Let’s get started!
Chickpea and Spinach Hot Pot
This wholesome hot pot is a great gluten-free, diabetes-friendly meal for the whole family to enjoy. The flavoursome combination of chickpeas, lentils, tomatoes, and spinach is topped with a creamy herby yogurt topping. It’s easy to make, low-fat, and full of fibre, so it supports a healthy lifestyle with diabetes.
You will need:
- 2 teaspoons olive oil.
- 1 medium onion, finely chopped.
- 1 red capsicum, diced.
- 2 garlic cloves, crushed.
- 1 teaspoon ground cumin.
- 400g tin of diced tomatoes.
- 1 cup cooked chickpeas.
- 1 cup cooked lentils.
- 3 cups baby spinach leaves, coarsely chopped.
- 2 tablespoons yoghurt.
- 2 tablespoons chopped fresh coriander.
- Salt and pepper to taste.
Method:
- Heat the oil in a large saucepan over medium-high heat.
- Add the onion and capsicum and cook, stirring occasionally, for about 5 minutes, or until softened.
- Add the garlic and cumin and cook, stirring, for another minute.
- Add the tomatoes, chickpeas, lentils, and 1 cup water and bring to the boil.
- Reduce the heat to medium-low and simmer for about 10 minutes, or until the lentils are tender and the sauce has thickened.
- Stir in the spinach and simmer for another couple of minutes, or until the spinach has wilted.
- In a small bowl, mix together the yoghurt and coriander.
- Season the hot pot with salt and pepper to taste.
- Serve the hot pot topped with the herby yoghurt.
Turmeric and Coconut Rice
This simple side dish is a wonderfully colourful addition to any diabetes-friendly meal. Packed with flavour and nutrients, it’s the perfect accompaniment for any meal. Coconut milk makes it high in dietary fibre, while the turmeric adds anti-inflammatory benefits.
You will need:
- 1 cup uncooked basmati rice.
- 3/4 cup coconut milk.
- 3/4 cup water.
- 2 teaspoons turmeric powder.
- 1 teaspoon garam masala.
- 1 green chilli, slit in half lengthwise.
- 1/2 teaspoon salt.
Method:
- Bring the coconut milk, water, turmeric, garam masala, chilli, and salt to a boil in a saucepan over medium-high heat.
- Add the rice, reduce the heat to medium-low, and cover. Simmer for 15 minutes, or until the rice is cooked and the liquid has been absorbed.
- Fluff the rice with a fork and serve.
Roasted Butternut Squash and Red Pepper Salad
This fabulous roasted vegetable salad is an amazing diabetes-friendly meal that everyone is sure to love. Roasting brings out the natural sweetness of the butternut squash and red pepper, making this salad incredibly flavourful. Topped with feta and toasted walnuts, this is a healthy side dish that everyone will enjoy.
You will need:
- 1 small butternut squash, peeled and cut into chunks.
- 1 red pepper, cut into chunks.
- 2 tablespoons olive oil.
- 1/4 teaspoon smoked paprika.
- Salt and pepper to taste.
- 3 cups baby spinach leaves.
- 2 tablespoons feta cheese, crumbled.
- 2 tablespoons walnuts, toasted.
Method:
- Preheat the oven to 200°C.
- In a large bowl, toss the squash and red pepper with the olive oil, paprika, and salt and pepper.
- Spread the vegetables out in a single layer on a baking sheet.
- Roast for 30–35 minutes, or until the vegetables are tender and golden.
- In a large bowl, combine the spinach, feta, walnuts, and roasted vegetables.
- Toss to combine and serve.
One-Pot Mediterranean-Style Rice
A healthy, tasty, and easy one-pot meal that’s perfect for a diabetes-friendly dinner. This Mediterranean-style rice dish is loaded with flavour and goodness, and the whole family will love it. Plus, it only takes 15 minutes to prepare and cook – a great option if you’re short on time.
You will need:
- 2 tablespoons olive oil.
- 1 onion, finely chopped.
- 2 garlic cloves, crushed.
- 1 red capsicum, diced.
- 2 cups uncooked basmati rice.
- 1 teaspoon ground cumin.
- 3/4 teaspoon dried oregano.
- 2 tablespoons tomato paste.
- 3 cups vegetable stock.
- 1/3 cup olives, pitted and sliced.
- 1/2 cup frozen peas.
- Salt and pepper to taste.
Method:
- Heat the oil in a large saucepan over medium heat.
- Add the onion and garlic and cook, stirring occasionally, for about 5 minutes, or until the onion is softened.
- Add the capsicum, rice, cumin, oregano, and tomato paste and stir for 2–3 minutes, or until the rice is lightly toasted.
- Add the stock, bring to the boil, and reduce the heat to low.
- Cover the saucepan and simmer for about 12–15 minutes, or until the rice is tender and the liquid has been absorbed.
- Stir in the olives, peas, and salt and pepper to taste.
- Serve the rice topped with toasted almonds or crumbled feta.
Garlic and Herb White Bean Soup
This hearty soup is delicious, nourishing, and so easy to make. Packed with white beans and vegetables, this is a great diabetes-friendly meal that everyone will love. Plus, the garlic and herbs give it an unbeatable flavour.
You will need:
- 2 tablespoons olive oil.
- 1 onion, finely chopped.
- 2 celery stalks, diced.
- 2 garlic cloves, crushed.
- 2 carrots, diced.
- 4 cups vegetable stock.
- 2 cans white beans, drained and rinsed.
- 1 teaspoon dried thyme.
- 1/2 teaspoon dried oregano.
- 1/2 teaspoon dried basil.
- Salt and pepper to taste.
Method:
- Heat the oil in a large saucepan over medium heat.
- Add the onion, celery, garlic, and carrots and cook, stirring occasionally, for about 5 minutes, or until the vegetables are softened.
- Add the stock, beans, thyme, oregano, and basil and bring to the boil.
- Reduce the heat to low and simmer, covered, for 15–20 minutes.
- Season with salt and pepper to taste.
- Serve the soup topped with a sprinkle of finely chopped parsley.
Spiced Lentil Burger
These delicious vegan and gluten-free burgers are ideal for a diabetes-friendly dinner. Made with lentils, oats, and a mix of spices, they’re full of flavour and nutrition. Topped with creamy guacamole and crispy lettuce, it’s an amazing plant-based meal the whole family will love.
You will need:
- 1 cup cooked green lentils.
- 1/4 cup rolled oats.
- 1/4 cup cooked quinoa.
- 1/4 cup almond/soy milk.
- 2 garlic cloves, minced.
- 2 teaspoons ground cumin.
- 2 teaspoons ground coriander.
- 1 teaspoon smoked paprika.
- Salt and pepper to taste.
Method:
- Blend the lentils, oats, and quinoa together in a food processor until a rough paste forms.
- Transfer the mixture to a large bowl and add the milk, garlic, cumin, coriander, and paprika and mix well.
- Season with salt and pepper to taste.
- Shape the mixture into four patties and place on a greased baking tray.
- Bake in a preheated oven at 200°C for 15–20 minutes, or until golden and cooked through.
- Serve the burgers in toasted wholemeal buns with lettuce, tomatoes, and guacamole.
Vegetable Fritters
These crispy vegetable fritters are a great diabetes-friendly snack or light meal. Potato and courgette give them a delicious flavour and the chickpea flour adds a wonderful nutty flavour and loads of protein. Serve with a yoghurt dip for a quick and tasty snack that the whole family will love.
You will need:
- 1 medium potato, peeled and grated.
- 1/2 courgette, grated.
- 1/4 cup chickpea flour.
- 2 spring onions, finely chopped.
- 1 tablespoon chopped fresh parsley.
- 1/2 teaspoon ground cumin.
- Salt and pepper to taste.
- Olive oil for frying.
Method:
- Place the grated potato and courgette into a clean dish towel and wring out as much moisture as possible.
- In a large bowl, combine the potato, courgette, chickpea flour, spring onions, parsley, cumin, and salt and pepper.
- Mix well to combine.
- Heat a little oil in a large frying pan over medium-high heat.
- Spoon the mixture into the pan in small portions, pressing down lightly. Cook for about 4 minutes on each side, or until golden and crisp.
- Serve the fritters warm with a yogurt dip.
Quinoa and Broccoli Bake
This easy quinoa and broccoli bake is perfect for a diabetes-friendly dinner. Bursting with flavour from the
Frequently Asked Questions
What recipes are included in this article?
This article includes eleven recipes that are diabetes friendly and can be enjoyed by the whole family. These recipes are Slow Cooker Tacos, Baked Salmon with Lemon-Garlic Butter, Mediterranean Orzo Salad, Lemony Quinoa-Stuffed Bell Peppers, Broccoli Egg Bake, Roasted Cauliflower Soup, Sun-Dried Tomato and Spinach Spaghetti, Turkey & Zucchini Enchiladas, Tomato & Basil Cod, Easy Chicken & Rice Casserole and Spinach-Artichoke Quiche.
What is diabetes-friendly food?
Diabetes-friendly food is food that is low in sugar, saturated fat and sodium, and is high in dietary fiber, vitamins, minerals and antioxidants. It is also lower in simple carbohydrates and adjusting the portion size of food is important as well. All these components are important for managing blood sugar levels and overall health for those living with diabetes.
Are these recipes suitable for vegans?
Some of the recipes are suitable for vegans, but not all of them. For vegan recipes, we recommend looking for dishes that focus on legumes, grains, and vegetables like Lemony Quinoa-Stuffed Peppers, Mediterranean Orzo Salad and Slow Cooker Tacos.
Can I make these dishes ahead of time?
Yes, some of the recipes that this article provides are suitable for making ahead of time. For example, the Baked Salmon with Lemon-Garlic Butter, Roasted Cauliflower Soup, Mediterranean Orzo Salad and Turkey & Zucchini Enchiladas all can be made the day before. Recipes such as the Spinach-Artichoke Quiche and Broccoli Egg Bake can also be made up to three days in advance.
What ingredients are used in these recipes?
Ingredients used in these recipes include salmon, butter, garlic, lemons, olive oil, broccoli, eggs, cauliflower, orzo, quinoa, peppers, tomatoes, spinach, basil, cod, chicken, rice, beans, spices, and herbs.