Healthy Diabetic Recipes That Are The Best! (2024)

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Are you looking for healthy diabetic-friendly recipes that can easily be prepared in under 30 mins?

Well, this is exactly why I think it’s important to have healthy diabetic recipes available that are simple, easy, and can be made in under 30 minutes! That way it ensures that when life gets in the way, you have the ability to whip something up that’s quick, nutritious and filling even when you have diabetes.

The majority of these 30 minute meals consist of slow releasing, healthier carbs, as opposed to processed, sugary carbohydrates. Which is why these meals are also perfect for people who are living with insulin resistance, are prediabetic, or have type II diabetic.

And did I mention that these diabetic friendly recipes and meals are healthy and tasty? That’s enough of an advantage to want to cook meals at home any day of the week!

So let’s get started by checking out the following list of 30 minute diabetic recipes below!

For simplicity sake, I’ve divided each section into different categories. Each category is based upon the main ingredient present within the dish. For example, you’ll see a meat section, a vegetarian section, a vegan section etc. Also, I’ve added my personal suggestions next to some of the recipes (based on how I would prepare the meal). 😊

Table of Contents


Meatless Dishes (Vegetarian) for Healthy Diabetics

1) 30 Minute Black Pepper Tofu – Dishing Out Health

2) Fresh Corn & Tomato FettucciniTaste of Home

3) 5-Ingredient Mexican Brown Rice – Kim’s Cravings

4) One Pot Moroccan Chickpea Quinoa Salad – Ambitious Kitchen

5) Warm Caprese Salad – The Endless Meal (To make this recipe even healthier, I would use chickpea or GF pasta and cashew cheese in place of the mozza ball).

6) Instant Pot Lentil Tacos – My Crazy Good Life

7) 15 Minute Lo-Mein – Pinch of Yum (My suggestions would be to use sodium reduced soy sauce in place of dark soy sauce and coconut aminos in place of light soy sauce. I would also replace sesame oil while cooking the noodles and use avocado oil instead).

8) Thai Peanut Coconut Cauliflower Chickpea Curry – Ambitious Kitchen

9) Baked Sweet & Sour Cauliflower Dish – Crème De La Crumb(My suggestions – Substitute vegetable oil with extra virgin olive oil, soy sauce with sodium reduced soy sauce or coconut amino, and sugar with 2 tbs of maple syrup instead!)

10) Mediterranean Avocado Chickpea Pasta Salad– Ambitious Kitchen

11) Vegetable Asian Stir-Fry Noodles – The Endless Meal (My suggestion would be to use low sodium vegetable broth and coconut aminos in place of soy sauce. This will reduce the high sodium content in the meal. I would also use soba noodles in order to reduce the sugar content by half!)

12) Grilled Garden Veggie Pizza – Taste of Home

13) Quick & Easy Black Bean Soup – Ambitious Kitchen

14) Black Bean Veggie Burger – The Endless Meal

Healthy Diabetic Recipes That Are The Best! (2)

Meat Dishes (Chicken & Turkey) for Healthy Diabetics

15) 20 Minute Honey Garlic Chicken – Our Salty Kitchen

16) Chicken Gyro Bowl with Homemade Tzatziki – My Crazy Good Life

17) Thai Chicken Meatballs with Spicy Peanut Sauce – My Sugar Free Kitchen (My suggestions: use either reduced sodium soy sauce or coconut aminos vs. regular soy sauce).

18) Weight Watchers Spanish Rice with Chicken – My Crazy Good Life

19) Chicken Shawarma Salad with Tahini Dressing – Our Salty Kitchen (Cooking time is 30 mins but marinating time is 3 hours, so preferable to do the night before.)

20) Cauliflower + Turkey Taco Bowl – My Crazy Good Life

21) 5-Ingredient Lemon Chicken Asparagus – Pinch of Yum (My suggestions would be to use extra virgin olive oil (instead of butter) and use an equal combination of almond flour and coconut flour!)

22) Healthy Instant Pot Orange Chicken – My Crazy Good Life

23) Turkey Taco Stuffed Sweet Potato – Cookin Canuck

24) Grilled Pineapple Chimichurri Chicken – Taste of Home (My suggestion would be to use extra virgin olive oil or avocado oil instead).

25) Cilantro Lime Chicken with Avocado Salsa – Joyful Healthy Eats

26) Ground Turkey Tacos in Lettuce Wraps with Cilantro Lime Crema – Joyful Healthy Eats

27) Easy Ground Turkey Curry – Evolving Table

Seafood Recipes for Healthy Diabetics

28) Black Bean Avocado Tuna Salad Sandwich – Ambitious Kitchen

29) Low Carb Curried Riced Cauliflower with Shrimp – Living Sweet Moments

30) One-Pan Spiced Baked Cod with Brussel Sprouts – Happy Body Formula

31) Chili Lime Shrimp Tacos – Fox and Briar

32) Naked Fish Tacos – Taste of Home

33) Healthy Shrimp Pasta – My Crazy Good Life (My suggestion – I would replace the whole wheat pasta with chickpea or some vegetable pasta and switch ¼ cup of honey with 1-2 tbs of maple syrup instead! This will make it more diabetic friendly.)

34) 20 Minute Honey Garlic Shrimp – Sally’s Baking Addiction

35) Crumb Coated Red Snapper – Taste of Home

36) Easy Shrimp Cakes – My Crazy Good Life

37) Grilled Mahi Mahi Fish Tacos with Chipotle Lime Crema – Joyful Healthy Eats

38) Easy Thai Shrimp Soup – Damn Delicious

39) Garlic Shrimp Pasta – Well Plated

40) Lemon Parsley Tilapia – Taste of Home

41) Cajun Mahi Mahi with Mango Pineapple Salsa – Joyful Healthy Eats

Salmon Dishes for Healthy Diabetics

42) Panko Herb-Crusted Dijon Salmon – Peas and Crayons

43) Basil & Lemon Baked Salmon in Foil – Evolving Table

44) Asian Salmon in Foil – Damn Delicious

45) Baked Herbed Salmon – The Bitter Side of Sweet

46) Salmon & Summer Veggies in Foil – Cooking Classy

47) Rainbow Salmon Skewers – The View From Great Island

48) Kale Pesto Zucchini Noodles with Salmon – Kristine’s Kitchen

49) Spice Rubbed Cedar Plank Salmon with Strawberry Salsa – Joyful Healthy Eats

50) Easy Eggless Salmon Patties – Mommy’s Home Cooking

51) Salmon Gremolata with Roasted Vegetables- Noshtastic

Vegan Dishes for Healthy Diabetics

52) Vegan Tacos with Quinoa Taco Meat – Our Salty Kitchen

53) Vegan Sloppy Joes – Stacey Homemaker (I personally would use half the amount of ketchup and omit the maple syrup altogether. This will make the dish more diabetic friendly! And less sweet.)

54) Easy Lemon Tahini Falafel Wrap – Vibrant Plate

55) 30-Minute Vegan Curry – Stacey Homemaker

56) Famous Crunchy Cashew Thai Quinoa Salad – Ambitious Kitchen

57) Mexican Cauliflower Rice – Our Salty Kitchen

58) Vegan Pesto Pasta – Stacey Homemaker

59) Vegan Black Bean Burgers with Tahini Garlic Cream – Ambitious Kitchen

60) Vegan Saag Paneer (Spinach and Tofu Curry) – Curry Trail

61) Vegan Ramen Bowls with Edamame and Mushrooms – Peas and Crayons

62) Vegan Crunchwrap Supreme – Stacey Homemaker

63) Tempeh Fried Rice – Cupful of Kale (My suggestion would be to replace the dark soy sauce with coconut aminos when making the sauce. And then use reduced sodium soy sauce for the topping!)

64) Thai Buddha Bowl with Peanut Red Curry Sauce – The Stingy Vegan

Gluten Free Recipes for Healthy Diabetics

65) 20 Minute Chopped Thai Chickpea Salad with Curry Peanut Dressing – Ambitious Kitchen

66) Cranberry Chicken – 40 Aprons

67) Avocado Basil Pesto Zucchini Noodles – Ambitious Kitchen

68) Jalapeno Curry Turkey Burgers – Ambitious Kitchen (Make sure to use lettuce or GF buns.)

69) Healthy Roasted Chicken & Veggies in One Pan – Gimme Delicious

70) Spinach Stuffed Chicken Breast – Basil and Bubbly

71) Ground Turkey Skillet with Green Beans – Primavera Kitchen

72) 20 Minute Chicken, Rice, & Broccoli – Gimme Delicious

73) Ground Turkey Sweet Potato Skillet – Life Love Liz

74) Mediterranean Roasted Cabbage Steaks with Pesto – Inspector Gorgeous

75) Easy Greek Chicken Skillet – Physical Kitchness

Mediterranean Recipes Perfect for Healthy Diabetics

76) Caprese Chicken – Our Salty Kitchen

77) Easy Mediterranean Pesto Chickpea Salad – Ambitious Kitchen

78) Mediterranean Boneless Pork Chops with Summer Vegetables – Skinny Taste

79) Mediterranean Chickpea Salad – Our Salty Kitchen

80) Italian Skillet Chicken with Tomatoes and Mushrooms – The Mediterranean Dish (My suggestions would be to replace the all purpose flour and use either whole wheat or a equal combination of almond and coconut flour!)

81) Grilled Veggie Pita – Beauty Bites

82) Tuscan Kale & Sundried Tomato Chicken Sausage Gnocchi – With Salt and Wit

83) Chicken Avocado Burger – Laughing Spatula

84) Shrimp & Calamari in Garlicky Tomato Sauce – Beauty Bites

85) Almond-Crusted Chicken Caprese Salad – Floating Kitchen

86) Chicken Souvlaki – Gimme Some Oven

Keto – Friendly Recipes for Healthy Diabetics

87) Eggroll in a Bowl with Creamy Chili Sauce – 40 Aprons

88) Mexican Cauliflower Rice – My Food Story

89) Skinny Bell Pepper Nacho Bowls – SkinnyMs

90) Almond Crusted Chicken Tenders – Skinny Minnie Moves

91) Easy Keto Salmon Cakes – Hey Keto Mama

92) Pizza Stuffed Portobello Mushrooms – Don’t Go Bacon My Heart

93) Shrimp Vegetable Skillet – Primavera Kitchen

94) Instant Pot Lemon Garlic Chicken – Life Made Sweeter

95) Keto Shrimp Scampi – Ketogasm

96) 15 Minute Garlic Shrimp Zoodles – Salt and Lavender

97) Keto Fish Fingers with Chimichurri Mayo– Keto Diet App

98) Zucchini Pasta with Chicken & Pistachios – Happy Body Formula

99) 20 Minute Low Carb Turkey & Peppers – Healthy Seasonal Recipes

100) Vegetarian Korean Bibimpap – Wicked Spatula

I hope these healthy diabetic friendly recipes all under 30 minutes help you out on busy weeknights and hectic weekends too!

If you are interested in lowering your blood sugar and reversing your diabetes by losing weight, then be sure to check out our book SMART & Skinny Habits. We designed this program to help diabetics not only lose weight but REVERSE their diabetic symptoms.

Healthy Diabetic Recipes That Are The Best! (17)

Please be sure to check out this link for all information on Smart & Skinny Habits!

Stay happy, stay healthy!

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Dr. Tina Gupta

Hi I'm Dr. Tina Gupta physician-turned-type 2 diabetes, prediabetes and weight loss coach who helps you easily lower your blood sugars and lose weight by getting to the heart of your needs and desires instead of depending on food to fill that void. If you're interested in working together, email me at to get started today!

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Healthy Diabetic Recipes That Are The Best! (2024)


What is the best meal for diabetics? ›

Here are some healthy dinner ideas to choose from:
  • lasagne and salad.
  • roast chicken and vegetables, with or without potatoes.
  • beef stir-fry and vegetables, with or without brown rice.
  • chicken tortillas and salad.
  • salmon and vegetables, with or without noodles.
  • curry with chickpeas and brown rice.

What are the 5 best foods for diabetics? ›

The list of foods below are rich in vitamins, minerals, antioxidants and fiber that are good for overall health and may also help prevent disease.
  • Beans. ...
  • Dark green leafy vegetables. ...
  • Citrus fruit. ...
  • Berries. ...
  • Tomatoes. ...
  • Fish high in omega-3 fatty acids. ...
  • Nuts. ...
  • Whole grains.

What food can diabetics eat freely? ›

Here are some examples of free foods for diabetics, as outlined by a committee of the American Diabetes Association and the Academy of Nutrition and Dietetics:
  • Carbonated water.
  • 1 tablespoon unsweetened cocoa powder.
  • Coffee or tea.
  • 1 cup raw cabbage.
  • Hard, sugar-free candy.
  • 1 cup raw cucumber.
  • 2 tablespoons whipped topping.
Jul 13, 2007

What should diabetics drink first thing in the morning? ›

Water is the best all-round drink. If your family likes flavoured waters, make your own by adding a squeeze of lemon or lime, or strawberries.

What is the best cooking method for diabetics? ›

Choose lean meat, poultry and fish. Remove any visible fat and discard the skin from poultry before cooking. Choose low-fat dairy products like semi-skimmed or skimmed milk, reduced-fat cheeses and low-fat, unsweetened yogurts. Poach, steam, grill, boil or bake foods rather than cooking with added fat.

What is the one food that lowers blood sugar? ›

1. Legumes. Studies have shown that protein-rich legumes can help reduce your blood sugar response to meals you eat later in the day. There's also evidence that following a low-GI diet rich in legumes may reduce blood sugar levels for people with type 2 diabetes and improve blood sugar control.

What are the 5 worst foods for blood sugar? ›

You limit dairy products, red meat, sweets, added sugars, sodium (salt), and highly processed foods. Some additional guidelines include focusing on seasonal produce and reading food labels to help you avoid added sodium and sugar.

What should I eat if my sugar is high? ›

5 Superfoods to Lower Your Blood Sugar
  • Berries. Don't make your trip to the store fruitless. ...
  • Go nuts. That's right—go ahead and snack on almonds, cashews or even pistachios. ...
  • Leafy greens. ...
  • Non-starchy vegetables. ...
  • Whole grains.

Is peanut butter good for diabetics? ›

Peanut butter contains essential nutrients, and it can be part of a healthful diet when a person has diabetes. However, it is important to eat it in moderation, as it contains a lot of calories. People should also make sure their brand of peanut butter is not high in added sugar, salt, or fat.

What are the three worst drinks for blood sugar? ›

The 3 worst drinks
  • regular soda.
  • energy drinks that contain sugar.
  • fruit juices.

What is the biggest meal of the day for diabetics? ›

How should a person with diabetes start the day? Eat a big breakfast. Eating a large meal in the morning and smaller meals for lunch and dinner may promote weight loss, lower glucose levels, and decrease daily insulin dose in people with type 2 diabetes and obesity, according to a 2022 review.

Are bananas ok for diabetics? ›

Though bananas are higher in carbs and sugars than some foods, they also contain fiber and resistant starch that slows down the digestion and release of sugar into your bloodstream. These qualities make bananas a healthy, go-to snack for people with diabetes.

What drink lowers blood sugar? ›

Drinking water is an excellent way to stay hydrated without consuming sugar. Green tea, cow's milk, and fermented milk (kefir) could also help you manage your blood sugar responses. Coffee also contains compounds that may help regulate blood sugar, but confirming this requires more research.

What soda is ok for diabetics? ›

If you are living with diabetes, you can drink co*ke Zero, along with any other sugar-free beverages you enjoy. That said, it's always a good idea to drink diet sodas like co*ke Zero in moderation. As much as possible, choose water as your go-to beverage.

What is the best thing for a diabetes to eat before bed? ›

If you're still feeling hungry, your best bet is a low-carbohydrate, low-calorie snack, preferably one that's high in protein or fiber, such as Greek yogurt or a small handful of nuts. Other options include: A sugar-free frozen pop. One light cheese stick.

What is the red drink that lowers blood sugar? ›

According to the American Diabetes Association, drinking red wine — or any alcoholic beverage — can lower blood sugar for up to 24 hours.

What is a healthy diabetic menu? ›

Make half of your plate vegetables, a quarter of your plate a carb like brown rice, black beans, or whole-wheat pasta, and the other quarter of your plate a healthy protein like chicken breast, fish, lean meat, or tofu.

What is the best dinner time for diabetic? ›

At least two hours before going to bed, try to avoid eating anything. Maintain a window of 10–12 hours between two substantial meals- If you work night shifts and are unable to keep your optimal dinner time between 7–9 PM, try keeping a window of 10–12 hours between your dinner and breakfast.

What is the most important meal of the day for a diabetic? ›

The importance of eating breakfast for people with diabetes. Eating a healthy breakfast is important for everyone, especially for people who have diabetes. A morning meal can help keep blood sugar steady throughout the day.

What is the best meat for a diabetic to eat? ›

Beef, pork, veal and lamb
  • Select or Choice grades of beef trimmed of fat including: chuck, rib, rump roast, round, sirloin, cubed, flank, porterhouse, T-bone steak or tenderloin.
  • Lamb: chop, leg or roast.
  • Veal: loin chop or roast.
  • Pork: Canadian bacon, center loin chop, ham or tenderloin.

What is the best food to eat when your blood sugar is low? ›

Fruits that provide the appropriate amount of carbohydrates include half a banana, 15 grapes, two tablespoons of raisins or a small apple or orange. Fruit juice can also boost blood sugar levels.

What are the three meals for diabetics? ›

Eating a carbohydrate-rich breakfast followed by a substantial lunch and a small dinner — the so-called "three-meal diet" (3Mdiet) — promotes weight loss and significantly improves glucose control in type 2 diabetes, a randomized, controlled trial suggests.

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