Selected Quick, Easy Diabetic Recipes

Easy Diabetic Recipes

Banana Cinnamon Oatmeal

4 Servings
Calories per serving: 190 calories
Easy Diabetic RecipesIngredients
  • 2 cups old-fashioned rolled oats
  • 2 ripe bananas, sliced
  • 1/2 cup low fat milk
  • 3 tablespoons honey
  • 2 teaspoons cinnamon powder
  • ½ teaspoon salt
  • In a medium-sized sauce pan, bring 4 cups of water to a boil.
  • Stir in the old-fashioned rolled oats, cinnamon powder, and salt and cook for 10-15 minutes.
  • Pour into a bowl and top with banana slices, honey, and low fat milk.
  • Sprinkle cinnamon and enjoy!

Why is this recipe good for a diabetic?

Eating when you have diabetes doesn’t necessarily have to be tricky. Sure, you have to be mindful of what you eat and how much you eat, but other than that it shouldn’t make you go crazy. Eating healthy can be as easy as preparing a healthy bowl of oats. Boil, stir, and pour. Easy! And before you think eating oats for breakfast—or any time of the day, really—is boring, then you better think again! This low-calorie recipe is not only filling, it’s full of flavors, too! Here’s what’s even better: oatmeal has low glycemic index—a measure of how fast a certain food item can raise blood glucose levels.

Whole Wheat Chicken Salad Sandwich

4 Servings
Calories per serving: 230 calories
Easy Diabetic RecipesIngredients
  • 9 oz chicken breast (chunks, in water)
  • 8 slices whole wheat bread
  • 4 sliced tomatoes
  • 4 lettuce leaves
  • 1 tablespoon onion, diced
  • 2 tablespoons nonfat mayonnaise
  • 2 tablespoons nonfat yogurt, plain
  • ¼ cup celery, chopped
  • 1/8 teaspoon ground black pepper
  • Drain chicken chunks.
  • Mix chicken, chopped celery, onion, nonfat mayonnaise, nonfat yogurt, and ground black pepper in a small bowl.
  • Spread chicken mixture on whole wheat toast evenly and then top with tomatoes and lettuce.

Why is this recipe good for a diabetic?

Salads and sandwiches are probably the easiest food to make. So what if you combine the two? Well, still easy to make—chop, spread, chomp. What make sandwiches and salads healthy are the veggies. Veggies and whole-wheat bread are both rich in fiber, which plays an important role in controlling blood glucose levels.

Some people may raise their eyebrows at mayonnaise because they are high in calories, but a little won’t hurt. After all, what you should be striving for is balance. Here’s the hard truth: we like to complicate things. But things should not always be complicated, just like this “salad” sandwich. See? It’s still easy to make but just as healthy if you eat it as a salad or as a sandwich.

Fried Egg, Avocado and Tomato Sandwich

4 Servings
Calories per serving: 180 calories
Easy Diabetic Recipes Ingredients
  • 4 slices wheat bread
  • ½ avocado, peeled and sliced
  • 4 slices tomato
  • 2 large eggs
  • 4 oz cream cheese
  • 1 teaspoon dried parsley
  • 1 teaspoon minced green onions
  • Salt and pepper
  • Toast whole wheat bread in a small skillet.
  • Prepare scrambled eggs.
  • In a small bowl, mix cream cheese, parsley, and minced green onions. Add salt and pepper to taste and then spread evenly on whole wheat bread.
  • Top bread with scrambled egg, avocado and tomato slices.

Why is this recipe good for a diabetic?

If you’re looking for ways to eat healthy but you just don’t have the time, then try this healthy sandwich recipe! Making a sandwich is easy. It doesn’t require a lot of time, effort, and most of all skills—well, unless you want your veggies cut in uniform size. Just like salads, what make a sandwich healthy are the ingredients and this recipe screams HEALTHY!

We got eggs, avocado and tomatoes. These ingredients are not only delicious they’re extremely healthy, too. Eggs are packed with vitamins and minerals. Yes, they are notoriously high in dietary cholesterol and should be eaten in moderation but you have nothing to worry about. In fact, you may want to find more recipes to enjoy egg—again, in moderation—because according to the American Heart Association, lutein found in egg yolks helps fight the progress of early heart disease, a common condition among people with diabetes. Avocado, on the other hand, is rich in monounsaturated fatty acids or MUFAs which help raise good cholesterol levels and lower bad cholesterol levels.

Apple Chicken Salad

2 Servings
Calories per serving: 290 calories
Easy Diabetic RecipesIngredients
  • 5 oz cooked chicken, cubed
  • ¼ cup apple, chopped
  • ½ cup thinly sliced celery
  • 2 tablespoons raisins
  • 1/3 cup of your favorite dressing
  • 10 almonds, crushed
  • 2 cups romaine lettuce
  • Stir chicken, apple, celery and raisins in a medium bowl.
  • Pour your favorite dressing over chicken mixture. Toss gently to coat.
  • Serve on lettuce leaves. Sprinkle crushed almonds on top.

Why is this recipe good for a diabetic?

It may or may not be true that an apple a day can keep the doctor away, but one thing is for sure: this recipe rocks with apple. Go ahead and dig in to this “sweet” salad treat because you can! We’ve got veggies, apples, and nuts here—nothing to worry about. Some people confuse diabetes with not being allowed to eat fruits because they are full of sugar. It’s true that managing blood glucose levels requires staying away from simple sugars or any kind of food with high glycemic index. Apples have low glycemic index, meaning taking a bite or eating the entire fruit will not cause a sudden spike in your blood glucose levels.

Arugula and Cherry Tomatoes Salad

4 Servings
Calories per serving: 280 calories
Easy Diabetic RecipesIngredients
  • 20 oz arugula
  • 16 cherry tomatoes cut in half
  • 2 tablespoons toasted sesame seeds
  • Dressing
  • 6 tablespoons olive oil
  • 1 ½ tablespoons red wine
  • 1 ½ teaspoons balsamic vinegar
  • 1 ½ teaspoons honey
  • 1/3 teaspoon coriander
  • Mix arugula and cherry tomatoes in large bowl then keep refrigerated until ready to serve.
  • In a small skillet, toast sesame seeds for 5-6 minutes or until golden and fragrant.
  • Prepare the dressing by whisking olive oil, red wine, balsamic vinegar, honey, and coriander until emulsified.
  • Dress the salad.
  • Toss well to coat and sprinkle toasted sesame seeds over top.

Why is this recipe good for a diabetic?

What make salads interesting are the ingredients. Throw in your leafy greens and they are healthy, pour generous amount of cream-based salad dressings and they can make you fat. This recipe uses arugula—also known as rocket or rucola—leafy greens that belong to the same family as broccoli and kale. Needless to say, they are healthy. But what make these bite-sized leafy greens special are their high nitrate contents. High intakes of dietary nitrate have been shown to lower blood pressure. High blood pressure can lead to or worsen many complications of diabetes such as diabetic eye disease and kidney disease.


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