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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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 meals can diabetics eat freely? ›

Dinner ideas when you have diabetes
  • 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 is the best dinner for diabetics? ›

6 Diabetes-Friendly Dinner Recipes to Make at Home
  • Chili glazed salmon.
  • Shrimp and chorizo jambalaya.
  • Lemon-rosemary chicken.
  • Tofu steaks and broccoli rabe.
  • Stuffed eggplant.
  • Pork chop and "risotto"
Apr 18, 2024

What foods can diabetics eat all the time? ›

According to the Diabetes Plate , non-starchy vegetables should make up half of your meal.
  • Dark green leafy vegetables.
  • Avocado.
  • Beans, Dried Peas, & Legumes.
  • Fish High in Omega-3 Fatty Acids.
  • Nuts.
  • Berries.
  • Citrus Fruit.
  • Whole Grains.

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 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.

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 is the one food that can stop diabetes? ›

5 Foods People Should Eat Every Day to Help Prevent Diabetes
  • Nuts.
  • Oatmeal.
  • Fruits.
  • Vegetables.
  • Legumes.
Apr 24, 2024

How can I flush sugar out of my system fast? ›

Drinking plenty of water helps your kidneys flush out excess sugar. One study found that people who drink more water lower their risk for developing high blood sugar levels. And remember, water is the best. Sugary drinks elevate blood sugar by raising it even more.

How many eggs a day can a diabetic have? ›

How Many Eggs Can People With Type 2 Diabetes Eat? Both research and health experts indicate that individuals living with type 2 diabetes, or at risk of developing type 2 diabetes, can include between 6 - 12 eggs per week as part of an overall healthy diet. So you can enjoy up to 2 eggs, 6 times a week.

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.

Should diabetics eat first thing in the morning? ›

Breakfast is important for people with diabetes. It enables a person to feel full and can help keep blood glucose levels stable. Insulin sensitivity is often higher in the morning than in the evening, so an eating schedule that includes breakfast and minimizes late-night eating is preferable.

What is considered free food for diabetics? ›

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

How can I satisfy my diabetic hunger? ›

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 should a diabetic person include in her daily meals? ›

Fill half your plate with vegetables and fruits, people with diabetes should choose more vegetables than fruit because most vegetables have less sugar. Divide the other half of your plate between protein food and whole grain foods. Portion size is an important part of weight loss.

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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