Diabetic Lunch Recipes

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white bean dip

White Bean Dip

Source: Mayo Clinic

Active time: 10 minutes

Total: 40 minutes

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Baba Ghanoush

Baba Ghanoush

This Baba Ganoush, Middle Eastern eggplant dip, recipe makes for a great healthy low-carb and Keto snack!

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Chickpea Spinach Stew

Hearty Chickpea & Spinach Stew

Warm yourself up with this hearty chickpea & spinach stew recipe. With 32g per serving its flavorful and nutritious.

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avocado hummus

Avocado Hummus

With the addition of avocado to this hummus recipe, you can get the perfect twist on a classic and it only has 149 calories per serving. Perfect for a party appetizer or a healthy snack!

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Sweet Potato Nacho Fries

Sweet Potato Nacho Fries

Swapping the tortilla chips for sweet potatoes, makes this recipe a guilt-free alternative to the perfect game day snack. Add your favorite toppings to truly customize this appetizer for any occasion.

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Butternut Squash Soup

Persian-Style Butternut Squash Soup

A perfect dish for the fall season, this delicious soup recipe will be sure to warm you up.
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sweet potato skins topped with guacamole

Sweet Potato Skins with Guacamole

Low in carbs and sugars, this healthy variation on a classic is sure to be a new favorite.

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Winter Salad with Red Wine Vinaigrette

Winter Salad with Red Wine Vinaigrette

Veggies! We need a minimum of 5 servings a day to stay healthy so get your veggies with this delicious Winter Salad with Red Wine Vinaigrette for a few of your daily servings. Crisp apples and Asian pears paired with leafy greens provide a vitamin-rich meal. The goat cheese adds protein and the mix of greens and apples has crunch in each bite!

Pair it with our Grilled Lime Chicken recipe for a delicious and diabetes-approved meal.

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Low-Calorie Broccoli Soup

Low-Calorie Broccoli Soup

A pureed broccoli soup recipe that is low in calories (only 64 per serving!) gives you a serving of vegetables and a quick and tasty meal. Use a good olive oil and this soup provides a delicious creamy flavor that’s lightly seasoned with nutmeg. This is a highly versatile recipe; add thyme or try different potato varieties depending on what you have on hand. You can even swap the chicken broth for vegetable broth for a vegan meal that’s diabetes friendly.

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Arugula Salad with Shaved Parmesan

Arugula and Parmesan Salad with Lemon Dressing

Light, bright, and easy-to-make, this quick arugula salad recipe pairs the sharpness of fresh Parmigiano-Reggiano cheese and lemon juice for delicious salad.  Be sure you select a good parmesan and use fresh arugula to get the full flavors from this dish. Make the Arugula and Parmesan Salad with Lemon Dressing as a perfect side dish to round out any meal. We like it with the Chimichurri Steak.

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Creamy Butternut Squash Soup Recipe

Creamy Butternut Squash Soup

Savory, warm, and delicious try a Butternut Squash Soup recipe that provides creamy texture through blended vegetables instead of heavy creams. With just 20 minutes of prep, this recipe is sure to be a winter favorite. Make it a meal with our low-carb Spinach Cheesy Puffs.

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Spinach Apple & Pecan Salad

Spinach, Apple & Pecan Salad

This salad is packed with fall-favorites like apples and nuts. Can be used for a main dish or bring it to a potluck for a healthy side dish.

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Sweet Red Pepper Hummus

Sweet Red Pepper Hummus

A healthy treat that pairs perfectly with chopped vegetables, there’s a reason we’re sharing this sweet red pepper take on hummus. It’s perfect for a snack or to serve as an appetizer for guests.

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Springtime Dip

Springtime Dip

The secret to keeping this Springtime Dip so light and luscious is Greek yogurt, which acts as a perfect substitute for sour cream. Plus, fresh lemon juice and dill make this bright and tasty dip the perfect accompaniment to grilled fish or chicken. Besides using this dip as a sauce for grilled protein like chicken and fish, it’s also perfect for dipping some blanched asparagus, broccoli, sweet peppers, cherry tomatoes or carrots!

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Pesto Chicken Salad Wrap

Pesto Chicken Salad Wrap

A simple Pesto Chicken Salad Wrap recipe that whips up in a jiffy. Using cabbage or lettuce leaves makes it low-carb and paleo-friendly. And it packs well in a lunch bag for work.

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Dorito Cheese Crisps

Low Carb “Dorito” Cheese Crisps

Baked cheese crisps are the ultimate easy low carb snack. These ones are made even easier by using pre-sliced cheese of the sort that’s ready to go for sandwiches.

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Cucumber Feta Salad

Cucumber Feta Salad

Pair this easy Cucumber Feta Salad with your favorite grilled meats for a delicious low carb meal.

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Rosemary Walnut Crackers

Rosemary Walnut Crackers

Most crackers aren’t exactly diabetes friendly but it’s actually quite easy to make your own. Some nut flour, some egg, some salt and a rolling pin are all you really need! Try these rosemary-flavored crackers with a healthy dip or cheese.

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Chimichurri

Authentic Chimichurri (Uruguay & Argentina)

Authentic Chimichurri from Uruguay & Argentina is the best accompaniment to any barbecued or grilled meats. Also used to serve as a dressing on salads! Baste your meats with chimichurri or use it as a marinade if you wish. Also, add a couple of tablespoons over your steak to serve. For the full churrasco taste, use the recipe here.

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Cheesy spinach Puffs

Cheesy Spinach Puffs

Crisp on the outside, soft and cheesy on the inside, these are dangerously addicting.  But at less than one net carb each, you can indulge guilt free!  As an added bonus they are ridiculously easy to make – just blend, roll and bake!

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bacon cucumber and tomato salad

Bacon Cucumber and Tomato Salad

A few tips for this fresh summer salad: don’t add the bacon until serving, as it gets soggy as it sits. And don’t add salt and pepper until the last minute, as it makes the veggies release their moisture and the salad can get a bit soupy.

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Fall Harvest Vegetable Chorizo Soup

Hearty Fall Harvest Vegetable and Sausage Soup

Cooler weather means it’s time for hearty, heart-warming soups. Not only are soups natural comfort food, but they’re a great way to take advantage of all the fresh produce that’s in season. This recipe uses flavorful vegetables and low-fat chicken salad to mix together in a delicious one-pot meal. Try it with the Airy Keto White Bread!

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Baked Spinach Artichoke Yogurt Dip

Spinach Artichoke Yogurt Dip

Try this Spinach Artichoke Dip at your next party or serve to your family while watching a game on TV.

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STRAWBERRY SPINACH SALAD WITH BUTTERMILK DRESSING

Strawberry Spinach Salad with Buttermilk Dressing

8 servings 2 cups sliced strawberries, divided 4 ounces cream cheese, cut into small cubes and divided 1/3 cup buttermilk 6 cups fresh spinach 1 small red onion, cut into thin rings Directions In blender container, combine 3/4 cup strawberries, cream cheese and buttermilk; process until smooth. In large salad bowl, toss together spinach, onion…

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Spicy Chicken Shawarma Salad

Spicy Chicken Shawarma Salad

4 servings –Spicy Chicken Shawarma 3 tbsp parsley fresh, minced 3/4 tsp salt 1 tsp crushed red pepper 1/2 tsp ground ginger 1/2 tsp ground cumin 1/4 tsp ground coriander 7 tbsp low-fat plain Greek yogurt 2 tbsp lemon juice fresh 4 garlic cloves minced 2 tbsp extra-virgin olive oil 1 1/2 pounds chicken breasts…

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Creamy Lemon Tofu Honey Mustard Salad Dressing

Creamy Lemon Tofu Honey Mustard Salad Dressing

Creamy salad dressings are delicious, but they can have a lot of calories and saturated fat, turning what may seem like a harmless salad into an unnecessarily decadent meal.

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Sweet Potato & Red Cabbage Slaw + Miso Soy Dressing

Sweet Potato & Red Cabbage Slaw + Miso Soy Dressing

Your favorite vegetables just got a even more flavorful. First, you prepare your vibrant orange, purple, and green vegetable base. Then, you enhance the flavor with the addition of your Asian-style miso dressing.

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Massaged Kale Salad Recipe

Massaged Kale Salad Recipe

Easy to prepare and full of flavor and texture, this massaged kale salad will be a hit with the whole family. Mangoes add sweetness and vitamin C while the pepitas give it just enough crunch. Massaging the kale in oil and lemon juice helps tenderize the greens but if you’re not a fan of kale, swap it for Romaine and skip the massage.

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Slow Cooker Taco Soup

Slow Cooker Taco Soup

8 servings 1 tablespoon canola oil 1 pound lean ground turkey 1 cup chopped onion Salt to taste 1 tablespoon chili powder 2 teaspoons cumin 1 teaspoon garlic powder 1 cup frozen corn 1 (15-1/2-ounce) can black beans, rinsed and drained 1 (4.5-ounce) can diced green chilies 2 (14-1/2-ounce) cans no-salt-added diced tomatoes 1 cup…

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Garlic Butter Tilapia Spinach Salad

Garlic Butter Tilapia Spinach Salad

6 servings –Salad 400 grams tilapia fillet 200 grams spinach 80 grams cherry tomatoes cut in half 1 avocado sliced 1 medium yellow bell pepper cutstrips 1 small cucumber thinly sliced 3 tablespoons butter 6 cloves garlic finely chopped 1/2 teaspoon onion powder 1/2 teaspoon Spanish paprika 2-3 tablespoons fresh lemon juice salt to taste…

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Chicken and White Bean Chili

Chicken and White Bean Chili

This chili recipe is almost *too* easy! Buy a rotisserie chicken to shred, dice some onions and garlic, open a few cans, and voila, you’ve got a healthy main dish ready to go.  Pair it with a fresh green salad for a well-rounded, diabetes-friendly meal.

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Caribbean Pink Beans

Caribbean Pink Beans

16 Servings 1 pound pink beans 10 cups water 2 medium plantains, finely chopped 1 large tomato, finely chopped 1 small red pepper, finely chopped 1 medium white onion, finely chopped 3 cloves garlic, finely chopped 1½ teaspoons salt Rinse and pick through the beans. Put the beans in a large pot and add 10…

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Turkey Chili

Turkey Chili

7 Cups 1 pound ground turkey 1 can (15.5 ounces) dark red kidney beans 2 cans whole tomatoes ½ teaspoon minced garlic 1 tablespoon all-purpose flour 2 tablespoons instant chopped onions 1 ½ teaspoons chili powder ½ teaspoon ground red pepper ½ teaspoon ground cumin Brown ground turkey in medium skillet over medium high heat.…

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Pumpkin Soup

Keto Savory Low-Carb Pumpkin Soup with Curry & Coconut

6 Servings 1/4 cup coconut oil 1 cup onion chopped 1.5 clove garlic minced 3 cups chicken broth 1 teaspoon curry powder 1/2 teaspoon salt 1/2 teaspoon ground coriander 1/2 teaspoon crushed red pepper 1/2 teaspoon cinnamon 1/2 teaspoon ginger or a little grated ginger if you have it 1 can pumpkin puree 15 ounce…

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Beans and Greens Soup

Beans and Greens Soup

This veggie-forward soup is easy to make and stores well, so be sure to make enough for leftovers. A tasty blend of spinach, celery, tomatoes and white beans in a savory chicken stock broth — what’s tastier than that? We recommend serving it with our Airy White Keto Bread on the side.

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veg paella

Yaya’s Vegetable Paella

Low calorie and filled with antioxidant-rich vegetables, you’ll love Yaya’s Vegetable Paella! Total cook time is only 25 minutes so you can prep this meal in advance and have it ready for busy weeknight. We recommend serving it with brown rice, or for the carb conscious try cauliflower rice. Get a Greek-flair on a Spanish classic with this paella.

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Vegetable Noodle Stir Fry

Vegetable Noodle Stir-Fry

4 Servings 1 lb white sweet potato 450g 8 oz carrots 250 g 8 oz zucchini small, 250 g 1 shallot 2 large garlic cloves 1 red chili 2 tbsp vegetable broth 1 tbsp olive oil optional salt to taste pepper to taste Peel and spiralize sweet potato and carrots. Wash and spiralize zucchinis. Peel…

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Cheddar and Zucchini Frittata

Cheddar and Zucchini Frittata

4 servings 1 cup refrigerated or frozen egg product, thawed or 4 eggs 1/2 cup finely shredded reduced-fat cheddar cheese 2 tablespoons snipped fresh flat-leaf parsley 1/4 teaspoon ground black pepper 1/8 teaspoon salt 2 teaspoons olive oil 12 ounces zucchini, halved lengthwise and sliced 4 green onions, sliced Position a rack in the upper…

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Broccoli Cheese Soup

Broccoli Cheese Soup

Diabetes & Heart Healthy Cookbook

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Bruscetta

Tomato Bruschetta

Diabetes Fit Food
Ellen Haas

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