Diabetic Diet Recipes to Share with Your Community

A women is fixing some diabetic diet recipes in her kitchen.

Contributed by Christine Binney

A healthy diet is essential to successfully manage diabetes. When it comes to diabetic diet recipes, ingredients that regulate blood sugar levels are king. Whole grains, fruits, nuts, beans, fish, low-fat dairy products and healthy fats are all perfect foods to incorporate into a diabetic lifestyle. The good news is that there are hundreds of diabetic diet recipes that are easy to prepare and full of flavor. The three recipes shared below are so healthy and satisfying that even non-diabetics will be sure to love them! Diabetes does not mean deprivation, and these delicious recipes will prove just that.


One-Cup “Baked” Oatmeal
The best diabetic diet recipes for breakfast are quick to prepare and substantial enough to keep you or the one you are cooking for full throughout the morning. This recipe for “baked” oatmeal satisfies both of these criteria. It is prepared in a matter of minutes, can be cooked in the microwave using your favorite morning mug, and there is barely any cleanup afterwards. It also has a great blend of healthy protein and high-quality carbohydrates. There’s no better way to start the morning than by cosying up to this piping hot, nourishing oatmeal.

½ cup quick cooking oats
½ cup skim milk, soymilk or almond milk
1 egg
½ of a banana, mashed
½ of an apple, chopped
1 tablespoon nut-butter
1 tablespoon ground flax seed
¼ teaspoon cinnamon

Add all of the ingredients into a large mug and mix well until fully combined.  Cook in the microwave for 2-3 minutes on high. Fluff with a fork and enjoy!


One-Skillet Mexican Mix
This easy diabetic diet recipe is a one-pan meal that makes four generous servings. It is the perfect dish to bring to work or to a sick friend because you can simply pop it in the microwave for a hearty yet healthy dish. It is chock-full of fiber-rich black beans, vegetables and quinoa, a nutritious grain that is low on the glycemic index.

1 tablespoon olive oil

1 jalapeno, minced
2 cloves garlic, minced
1 cup quinoa
1 cup vegetable broth
1 can black beans, drained and rinsed
1 can fire-roasted diced tomatoes
1 cup corn kernels
1 teaspoon chili powder
½ teaspoon cumin
Salt and pepper to taste
1 avocado, diced
Juice of one lime
2 tablespoons chopped cilantro leaves (optional)

Place the oil in a large skillet and heat on medium. Sauté the jalapeno and garlic for one minute. Add the quinoa, broth, beans, tomatoes, corn, chili powder, cumin, salt and pepper. Stir everything together and bring to a boil. Lower the heat to a simmer, cover the skillet, and cook for 20 minutes or until the quinoa has absorbed all of the liquid. Gently stir in the avocado, lime juice and cilantro, if using.

Salmon Packets
This recipe combines moist and flavorful fish with tender, low-carb vegetables. The best part is that there is almost no clean-up, as each of the four servings is cooked in tidy foil packets. Serve this dish alongside brown rice and you’ve got a complete meal that is sure to satisfy even the most discerning tastes.

1 zucchini, thinly sliced
1 onion, thinly sliced
1 red bell pepper, seeded and sliced
4 salmon fillets (4 oz each)
¼ cup lemon juice
2 cloves garlic, minced
1 tablespoon oregano
Salt and pepper to taste
2 teaspoons olive oil

Spread out four 12×12 inch pieces of foil and spray with cooking spray. Evenly divide the zucchini, onion and bell pepper among the four pieces of foil, then top each with a salmon fillet. In a small bowl, mix together the lemon juice, garlic, oregano, salt and pepper. Pour the mixture evenly over all four fillets, then drizzle each fillet with ½ teaspoon olive oil. Fold the sides of the foil toward the center and roll over to seal all the edges. Place sealed packets on a baking sheet and bake at 400 degrees for 20 minutes.


Food is one of our most important tools for achieving a healthy life and often has a hidden healing power that can promote our well-being in a special way. The types of foods that diabetics consume have a major impact on blood glucose levels, so there should be a focus on selecting the most nutrient-dense choices when planning meals. When combined in the recipes above, these foods turn into mouthwatering meals that will satisfy any appetite while keeping blood sugar from spiking.