You Just Started a Diabetes-Friendly Diet -- Here Are 28 Recipes to Make First

Camryn Alexa Wimberly

March 14, 2025 at 6:00 PM

Reviewed by Dietitian Jessica Ball, M.S., RD

Starting a diabetes-friendly diet can be overwhelming, but adding these healthy recipes to your menu will make it much easier -- and more delicious! Each of these dishes is designed to support healthy blood sugar levels since they're lower in carbs, calories, saturated fat and sodium. Whether you need a hearty entree like our Saag Aloo Matar or a flavorful side dish like our Roasted Romesco Vegetables, you'll find tasty and nutritious options for every meal.

Honey-Mustard Roasted Cabbage Wedges

Up your veggie game with these roasted cabbage wedges. The natural sweetness of cabbage pairs beautifully with the tangy, caramelized honey-mustard glaze.

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Saag Aloo Matar

This cozy one-skillet recipe draws inspiration from two Indian dishes: saag aloo and aloo matar. It's packed with plenty of vegetables, including leafy greens, potatoes and peas, all simmered in an aromatic tomato-based sauce.

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Roasted Romesco Vegetables

Romesco, a classic Spanish sauce featuring roasted red peppers, tomatoes, nuts and garlic, pairs beautifully with the caramelized sweetness of roasted broccoli and cauliflower in this quick and flavorful side dish.

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Chocolate Strawberry Nice Cream

The chocolate-strawberry combination in this dairy- and lactose-free nice cream is perfectly balanced with ripe banana for a dessert without added sugars. A sprinkle of flaky sea salt takes the flavor to the next level, but it's delicious even without it.

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Sheet-Pan Chicken Thighs with Red Cabbage & Sweet Potatoes

The beauty of this dish lies in its simplicity -- everything cooks together on one sheet pan, making cleanup a breeze. As the ingredients roast together, the chicken juices meld with the vegetables, creating a savory dinner for when you want something comforting and healthy.

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Banana-Peanut Butter Yogurt Parfait

This yogurt parfait features a tasty combination of banana and peanut butter. It's a classic pairing that also provides healthy fats and a boost of protein.

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Brothy Lemon-Garlic Beans

These brothy beans offer a comforting dinner that comes together in minutes. The creamy beans soak up the garlicky, lemon-infused broth that is perfectly sopped up with a piece of toasted whole-wheat bread.

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Roasted Cabbage Salad with Miso Vinaigrette

This cabbage salad is a boldly flavored dish that combines caramelized, tender cabbage with a rich, umami-packed dressing. Roasting brings out the cabbage's natural sweetness, while the miso vinaigrette adds a savory depth with a hint of tang.

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Za'atar-Roasted Chicken with Chickpeas

Za'atar -- a fragrant blend of dried oregano, thyme and/or marjoram, sumac and toasted sesame seeds -- mingles with lemon and garlic, infusing chicken thighs and chickpeas with tangy, earthy and savory notes.

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Lemon & Turmeric Chicken Soup

Turmeric, which is known for its anti-inflammatory properties, gives this soup its vibrant yellow hue. We love tender-crisp baby kale, but chopped kale or baby spinach can be used in its place. It's the perfect meal for when you're sick or simply warming up on a chilly day.

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Honey-Mustard Salmon Bites

As an appetizer, these bite-size pieces of tender salmon, coated in a sweet honey-mustard glaze, are easy to serve on toothpicks or skewers. Or make them a main dish, served over brown rice to soak up the extra sauce.

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High-Protein Cottage Cheese Bowl

This cottage cheese bowl is loaded with capers, dill and a soft-cooked egg for the ultimate high-protein meal. This bowl will keep you going strong throughout the morning, while an egg adds richness and even more staying power.

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Creamy Honey-Mustard Chicken Casserole

With tender chicken and rice baked in a creamy honey-mustard sauce, layered with vegetables and baked until bubbly, this chicken casserole is the kind of meal that warms you from the inside out.

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High-Protein Strawberry & Peanut Butter Overnight Oats

These overnight oats get a protein boost thanks to Greek-style yogurt, peanut butter and soy milk, which leads to 17 grams of protein per serving. We mix it up with chopped strawberries, but any berry or chopped fruit will pair nicely with this easy grab-and-go breakfast.

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Spiced Roasted Walnuts

These spiced nuts are rich in omega-3 fatty acids, with warming spices like cinnamon and ginger. These walnuts are not only a flavorful, crunchy snack on their own, but also a great topping for salads.

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Bhel Puri-Inspired Salad

This flavorful salad was inspired by bhel puri, a type of chaat (savory snack) served across India, and features puffed quinoa and lentils for extra protein and fiber.

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Roasted Salmon & Broccoli Rice Bowls

Gochujang, mayonnaise and honey combine to bring a spicy-sweet flavor to roasted salmon fillets. The honey allows the sauce to cling to the salmon while also providing a slight caramelization and ore-bought kimchi adds a nice tang.

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Balsamic-Parmesan Melting Cabbage

Slow-roasted with a rich balsamic-infused broth and topped with a light dusting of Parmesan, this dish transforms humble cabbage into a side dish to remember. Serve it alongside roasted chicken, salmon or a hearty lentil stew for a complete meal. It's simple, elegant and delicious.

One-Skillet Garlicky Salmon & Broccoli

This dish combines tender, flaky salmon with crisp, garlicky broccoli and bell pepper, all cooked in one pan for easy prep and cleanup. Packed with lean protein, omega-3s and a generous serving of veggies, this is one recipe you'll want on repeat!

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Garlicky Cabbage Soup

This garlicky soup is pure comfort in a bowl. Warm, hearty and nourishing, it's rich with the aromatic flavor of garlic and tender-sweet cabbage.

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Coconut-Mango Oats

Give plain oats a makeover with this quick, five-minute breakfast idea. Adding just a bit of toasted coconut, some vanilla extract and fresh (or frozen) mango provides plenty of flavor. We use oat milk here, but feel free to switch it to dairy or any other plant-based, unsweetened milk too.

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Sheet-Pan Honey Mustard Salmon & Vegetables

The tangy-sweet honey-mustard glaze pairs beautifully with salmon, while the roasted vegetables provide the perfect balance of textures. Preheating the sheet pan before adding the vegetables helps the veggies get a jump-start on roasting.

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Strawberry-Pineapple Smoothie

Blend almond milk, strawberry and pineapple for a smoothie that's so easy you can make it on busy mornings. A bit of almond butter adds richness and filling protein. Freeze some of the almond milk for an extra-icy texture.

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High-Protein Black Bean Breakfast Bowl (No Eggs!)

While eggs offer plenty of protein, you can make a satisfying, high-protein breakfast without them. This breakfast bowl includes black beans, yogurt and Monterey Jack cheese, providing 15 grams of protein to keep you feeling full and energized throughout the morning.

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Sheet-Pan Balsamic Chicken & Asparagus

Chicken cutlets are coated in a tangy-sweet balsamic glaze, roasting right alongside tender asparagus for an easy, well-balanced dinner.

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Loaded Baked Potato Skins

Cheesy and oh-so-delicious, these baked potato skins deserve a place on your table. Serve these crispy baked potato skins as a side or cut them into 1-inch pieces and serve as an appetizer. Refrigerate or freeze the potato flesh to make mashed potatoes another night.

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Feta, Egg & Spinach Breakfast Taco

It doesn't get easier than this healthy breakfast taco that's ready in just five minutes. Kale or arugula will work just as well if you don't have spinach on hand. If you want an over-hard egg instead, and notice the egg is browning too quickly, add a tablespoon or two of water to the pan to help steam the egg and set the yolk faster.

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Apple Cinnamon Muffins

Nutty almond and coconut flours replace all-purpose flour, which helps lower carbs in these tasty muffins. A bit of brown sugar and apple sauce add a touch of sweetness. Make these ahead for an easy grab-and-go breakfast for the week.

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