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6 Diabetes-Friendly Meals | Joy Bauer

by Joy Bauer, MS, RDN, CDN

Feb 10, 2016 (updated Jan 12, 2023)

Eating low-carb meals helps moderate blood sugars, and it’s also a smart strategy for cutting calories if you’re looking to lose a few pounds. That’s because all starches — even healthy choices like whole-grain pasta, brown rice, and baked potatoes — are calorie-dense, easy to overeat, and known to elevate blood sugar. To gain better control over type 2 diabetes, consider completely omitting starch at dinner a few nights each week. Instead, build your meals with lean protein, which helps stabilize blood sugar, and pair it with plenty of filling, fiber-rich non-starchy vegetables. Here are six simple and delicious meal ideas to help you get started in the kitchen.

Grilled Chicken Parmesan

Grilled Chicken Parmesan
An oversize restaurant portion of classic chicken parmesan can easily top 1,000 calories — yikes! The traditional recipe starts with chicken that’s coated in white refined bread crumbs and deep-fried in a vat of oil, jacking up the fat and carb count, and then smothered with fattening whole-milk cheese. To make a slimmer, low-carb version, nix the breading and frying: Instead grill or pan-sauté plain boneless, skinless chicken breasts. Top each chicken breast with marinara sauce and shredded part-skim mozzarella cheese, and place under the broiler just until the cheese melts. Hold the side of pasta, and instead serve this comforting entrée with a giant mound of steamed broccoli.

Vegetable and Cheese Frittata

Vegetable-and-Cheese Frittata
Frittatas make easy, versatile vegetarian meals and are a great way to transform eggs into a more substantial lunch or dinner entrée. Eggs are naturally low in carbs and rich in protein, the perfect combo to maintain steady blood-sugar levels. Sauté any mix of vegetables in an ovenproof skillet over medium-high heat. Whip together 4 whole eggs and 8 whites (to help cut back on calories, fat, and cholesterol) with black pepper and a pinch of kosher salt, and pour mixture over the softened vegetables. Allow to cook undisturbed for 3 minutes to form a crust, and then sprinkle the top with a handful of reduced-fat cheese. Transfer the skillet to a 375° oven and bake for about 10 minutes, or until the eggs are set. Cut the frittata into quarters and plate each wedge

Turkey Meatloaf

Turkey Meatloaf
Traditional meatloaf is made with marbled ground chuck, which is loaded with artery-clogging saturated fat, and bound together with junky white bread crumbs. Create a leaner, meaner version of your favorite recipe by substituting low-fat ground turkey for the beef, and slash the carbs by cutting out the bread crumbs. To stretch the recipe and add a blast of nutrition, mix plenty of chopped and sautéed onions, carrots, bell peppers, mushrooms, or other vegetables into the turkey. With these simple tweaks, you’ll create a low-carb, protein-rich “turkey meatloaf” that’s light on calories and big on taste!

Tofu Veggie Stir Fry

Tofu Veggie Stir Fry
A stir-fry is the perfect diabetes-friendly meal and a smart substitute for greasy, fattening Chinese takeout if you choose the right ingredients and skip the rice. A healthy stir-fry combines lean protein with moderate amounts of fiber-rich, non-starchy vegetables. Start by sautéing a colorful mix of vegetables (like onions, bell peppers, mushrooms, snow peas, carrots, and broccoli) over medium-high heat. Then toss in about 6 ounces of lean protein. Tofu is a natural choice for stir-fries, but if you’re a meat lover, go for thin slices of boneless skinless chicken, pork tenderloin, or lean beef like sirloin or top round. Drizzle your stir-fry with low-sodium soy sauce, sesame oil, and chili sauce if desired. This dish is so voluminous and filling that you won’t even miss the starchy rice!

Chicken Salad

Chicken Salad
Whip together a low-cal, low-carb chicken salad with diced skinless chicken, reduced-fat mayo, a squirt of Dijon mustard for tang, minced onion and celery, and additional seasonings to taste. To cut out the starch, mound the salad on a generous bed of crisp lettuce instead of sandwiching it between two slices of bread. If you’re looking for a twist on the classic, try mixing in some curry powder and frozen, thawed green peas (or sliced red grapes) for sweetness. This flavorful variation is sure to become a lunchtime favorite!

Turkey Burger

Turkey Burger
If you skip the starchy bun, a turkey burger instantly becomes a hearty, satisfying low-carb meal. Bring your burger to the next level by topping it with a slice of tomato, onion, reduced-fat cheese, and a heaping pile of sautéed mushrooms prepared with cooking spray. Of course you’ll want to forgo the french fries. Instead, round out your plate with plenty of steamed, roasted, or lightly sautéed non-starchy vegetables, such as green beans, asparagus, or spinach.

Want to enjoy pizza without all the carbs? Try this Cauliflower Pizza Crust!

 

 

Intro

Eating low-carb meals helps moderate blood sugars, and it’s also a smart strategy for cutting calories if you’re looking to lose a few pounds. That’s because all starches — even healthy choices like whole-grain pasta, brown rice, and baked potatoes — are calorie-dense, easy to overeat, and known to elevate blood sugar. To gain better control over type 2 diabetes, consider completely omitting starch at dinner a few nights each week. Instead, build your meals with lean protein, which helps stabilize blood sugar, and pair it with plenty of filling, fiber-rich non-starchy vegetables. Here are six simple and delicious meal ideas to help you get started in the kitchen.