52 Diabetes-Friendly Recipes to Make From 2022
Looking back on 2022, we developed some delicious new diabetes-friendly recipes! This mix of tasty recipes has something for every palate and season—cozy stew for winter, veggie-packed pasta for summer and all kinds of delicious meals in between. Plus, every recipe focuses on complex carbs, like whole grains, and sticks to heart-healthy levels of saturated fat and sodium, so you know they'll work in a diabetes-friendly eating pattern . Recipes like our Coconut Salmon & Chickpea Stew and Cheesy Roasted Eggplant Skillet Casserole are so tasty, you'll have them on repeat all year long.
Coconut Salmon & Chickpea Stew
A nod to the variety of coconut seafood stews prepared throughout the Caribbean, this hearty dish leans on butternut squash for bright color and subtle sweetness. We serve this fragrant stew over brown rice for a complete meal.
Breakfast Lemon, Raspberry & Cream Cheese Oatmeal Cakes
Fresh lemon juice and zest add the perfect pop of brightness and acidity to these delightful oatmeal cakes. You can use fresh or frozen raspberries, depending on what you have on hand. Enjoy these oatmeal cakes for a healthy breakfast or snack.
Roasted Acorn Squash Wedges with Garlic-Herb Sauce
Acorn squash is transformed into a showstopping side dish when it's seasoned with smoked paprika and oregano. The garlic-herb sauce adds freshness and acidity to the roasted squash. If you can't find acorn squash, delicata or butternut would be just as delicious.
Apple Crisp for One
If you have an apple in your refrigerator, then you're just a few steps away from a simple, delicious dessert. We like green apples for their tart flavor and firmness, but Honeycrisp, Jonagold or Braeburn apples will work too.
Get Your Greens Wrap
This healthy, quick wrap is packed with plenty of green vegetables—cucumber, sprouts and lettuce add crunch, avocado lends creaminess and edamame provides some plant-based protein.
Cheesy Roasted Eggplant Skillet Casserole
Layers of tender eggplant, creamy white beans, ricotta and marinara combine to create a flavorful skillet casserole. Serve this hearty casserole directly from the skillet for a fun presentation. Pair with a side salad for a complete meal.
Roasted Baby Potatoes with Scallions & Feta
These crispy, savory potatoes are topped with feta, parsley and scallions for an easy, impressive side dish. Serve alongside roasted chicken or salmon.
Crispy Roasted Patatas Bravas
Crispy roasted potatoes get transformed with a fiery paprika sauce. Patatas bravas are served in restaurants and bars throughout Spain; this version uses baked potatoes instead of fried. Use the leftover paprika sauce as a topping for veggies or mix with mayo to create a spread for a sandwich or wrap.
Make-Ahead Freezer Breakfast Burritos with Eggs, Cheese & Spinach
Mornings just got easier with these satisfying breakfast burritos made with eggs, spinach, serrano peppers and cheese. These burritos can last for months in the freezer and reheat within minutes in the microwave, so keep a stash on hand for when you need a quick, healthy breakfast.
Cheesy Sweet Potato & Black Bean Casserole
A cozy, cheesy casserole is classic comfort food. We amped up the nutrition by including plenty of nourishing veggies. Black beans provide powerful plant-based protein while the sweet potatoes offer up a healthy dose of vitamin A, an antioxidant important for vision and immunity.
One-Pot Arroz con Pollo
Juicy cuts of chicken get cooked alongside rice, onion, tomatoes and broth in this irresistible one-pot dish that pulls inspiration from the Puerto Rican arroz con pollo. For added fiber, brown rice stands in for the white rice typically used.
Juicy chicken breasts scented with oregano and paprika get coated with lemon zest and breadcrumbs to create a crispy, flavorful coating that will win you over every time. Serve over whole grains or with a side salad for a satisfying meal.
Cheesy Pulled Chicken & Green Chile Quesadillas
A fresh salsa verde pulls double duty in this quesadilla recipe. First, the chicken gets cooked in the salsa to help impart flavor and keep it moist. Then, the salsa verde gets served alongside the quesadillas for dipping. Green chiles add a touch of heat to complete the dish.
Roasted Garlic-Parmesan Cabbage
Cabbage gets transformed in the oven with garlic, Parmesan and olive oil in this simple vegetable side. This irresistible side dish would make a welcome addition to any meal—try serving it alongside chicken or steak.
Asopao de Camarones (One-Pot Rice & Shrimp Stew)
This hearty one-pot rice and shrimp stew is typically enjoyed during the cooler months in the Dominican Republic and Puerto Rico. Brown rice adds a boost of fiber and is a good source of complex carbohydrates.
Cheesy Grits with Seared Mushrooms
Made to be enjoyed any time of the day, this beloved Southern staple becomes a complete meal with seared garlicky mushrooms and runny eggs.
This nourishing Mexican breakfast is perfect for when you want to have a leisurely morning with loved ones. Serve with eggs, queso fresco, avocado and pureed black beans, which offer a quick alternative to refried beans.
Pastelón de Yuca (Cheesy Yuca Casserole)
Ground chicken scented with onion and paprika sits between creamy layers of mashed yuca in this beloved Dominican dish that can be customized with your favorite protein. Serve with a generous side of vegetables for a complete meal.
Camarones a la Criolla (Shrimp in Creole Sauce)
Channel the flavors of Puerto Rican cooking by simmering shrimp in a rich tomato sauce laced with cumin, oregano, sofrito and garlic. Known as salsa criolla, this sauce comes together easily and can be used to cook a variety of meats and seafood.
Mixed-Berry Breakfast Smoothie
Smoothies are popular for breakfast, but many don't have enough calories or nutrients to be considered a complete meal. This creamy berry smoothie has the perfect balance of protein, carbohydrates and fat, and will keep you satisfied until your next meal.
Warm Butternut Squash & Kale Salad with Goat Cheese & Pepitas
This healthy salad makes the perfect side dish for the holidays. Butternut squash turns tender in the oven, while goat cheese and pumpkin seeds add creaminess and crunch. Letting the kale and lemon juice sit helps tenderize the leafy green, so don't skip that step.
Cranberry-Almond Energy Balls
These energy balls are the perfect make-ahead snack. Filled with cranberries, almonds, oats and dates, these energy balls come together in minutes. Maple syrup and tahini help bind everything together while adding a touch of sweetness and bitterness.
Roasted Garlicky Cauliflower with Glass Noodles
This satisfying main dish features sweet potato glass noodles and roasted cauliflower tossed in a sweet and spicy sauce made with fish sauce, sambal oelek and maple syrup. If the glass noodles are too long, you can cut them in half with kitchen shears.
Baked Garlicky Salmon Balls
These garlic-forward salmon balls are tender and flavorful. Add them to a salad or grain bowl for a boost of protein. Or, serve them with your favorite starch and vegetables for a healthy dinner.
Menemen (Turkish Scrambled Eggs with Tomatoes)
This hearty Turkish breakfast features a fragrant, tender tomato sauce with peppers and onions. The eggs add a silkiness to the dish, and a boost of protein. Serve with crusty whole-wheat bread to soak up all the sauce.
Creamy Shrimp & Mushroom Pasta
Cashews are the base of this delicious shrimp pasta dish. Blending the nuts helps thicken the sauce and provides creaminess—no actual cream required! Straining the cashew mixture removes any unwanted large pieces. Chopped rosemary adds freshness to break through the creaminess of the dish.
Roasted Poblano & Pepper-Jack Frittata
Serve this healthy frittata for breakfast or brunch. Roasted poblanos bring heat to the dish, while shallots provide a touch of sweetness. We like pepper Jack cheese in this frittata, but you could easily substitute your favorite shredded cheese.
Learn how to roast chickpeas with this easy recipe. The paprika- and cumin-coated chickpeas get crispy on the outside with a creamy inside. Enjoy these chickpeas as a snack or add them to a salad for some plant-based protein.
Salsa Verde Slow-Cooker Chicken
Chicken breasts are transformed when they get slow cooked in salsa verde. Shredding the chicken and returning it to the sauce ensures the end result is juicy and delicious. Serve the shredded meat over brown rice or use as a filling for tacos or enchiladas.
Whole-Roasted Harissa Chicken
This whole-roasted chicken recipe gets a touch of heat from harissa paste for a super-flavorful main dish. Stuffing the cavity with fresh herbs like cilantro and parsley and a head of garlic imparts deep flavor. Serve with couscous or brown rice.
Breakfast Banana, Chocolate & Peanut Butter Oatmeal Cakes
Bananas, chocolate and peanut butter are a winning combination in these fun, satisfying oatmeal cakes. Peanut butter adds a boost of protein while oats provide fiber. Enjoy these oatmeal cakes for breakfast or a hearty snack.
Breakfast Carrot-Cake Oatmeal Cakes
Enjoy all the classic flavors of carrot cake in these healthy oatmeal cakes. Shredded carrot, raisins and walnuts are packed into each bite. Chopping the raisins helps distribute them throughout the batter. These oatmeal cakes are perfect for a grab-and-go breakfast, but also make for a great snack.
Massaged Cabbage & Kale Salad with Grapefruit, Blood Orange & Candied Pistachios
Massaging hardy cruciferous vegetables like cabbage and kale softens them, brings out their juiciness and makes it way easier to eat them raw. Squeeze the vegetables as powerfully as you can for the best results. This colorful salad is perfect for the winter holidays.
Fall Panzanella with Kale, Apple & Roasted Acorn Squash
Classic Italian panzanella is a summery salad of bread, tomatoes and onions. Here, the dish gets the fall treatment with roasted acorn squash and tart apple instead. Be sure to toss the salad while the squash is still warm. Delicata or honeynut squash would work just as well in place of the acorn squash.
Creamy Broccoli Slaw
This crunchy coleslaw uses a colorful mix of broccoli and green cabbage. The creamy dressing uses tahini as the base—for the mildest, least bitter tahini, look for one that's light beige instead of caramel colored. Dried cranberries add a pop of sweetness to balance.
Sour Cream-&-Onion Chicken Casserole
If you're looking for something cozy to eat, this casserole is a delicious choice! Instead of using a can of cream of mushroom soup, we make our own simplified version here. This hearty casserole is finished with perfectly tangy sour cream and buttery crackers, which add the perfect crunch.
Shredded Carrot Salad with Spiced Orange Dressing
This shredded carrot salad makes a delicious side dish. Cinnamon provides spice in the dressing, while lemon juice offers a little tanginess to balance the flavors. You can make this salad up to 4 hours ahead—any longer and the carrots will begin to lose their crunch. If you have a food processor, use it to speed up the process of grating the carrots.
Copycat Starbucks Spinach & Mushroom Egg Bites
Skip the pricy Starbucks breakfast in favor of our oven-baked egg bites, which are packed with spinach and mushrooms. Baking the egg bites in a hot-water bath creates a similar cooking environment to that of the sous vide method. The added moisture helps gently steam the eggs, creating an almost soufflé-like consistency. Enjoy these meal-prep-friendly egg bites as is, or serve with a dollop of salsa or hot sauce, or sliced avocado.
Creamy Spinach-&-Feta Chicken Casserole
Inspired by the flavors of spanakopita, here we put a spin on spinach pie and turn it into a casserole. Adding chicken provides protein, while plenty of garlic and onions add flavor. This recipe calls for 8 sheets of phyllo dough, so there's no need to cover them to keep them moist when assembling. If your sheets are larger than your dish, cut them or fold them in half so they fit.
Braised Black Lentil & Quinoa Bowls
These healthy vegetarian bowls feature black lentils braised in spices like thyme and smoked paprika. Riced cauliflower and quinoa bulk up the dish to make it satisfying for any weeknight dinner. A creamy yogurt topping finishes the recipe.
Beef & Black Bean Nacho Casserole
Hominy adds a chewy texture in this healthy casserole, which draws flavor inspiration from nachos. Crushed corn tortilla chips add a crunchy layer to complete the dish. Mild, medium and hot green chiles all work well, so choose what you like best depending on your heat preference.
Creamy Sun-Dried Tomato & Roasted Red Pepper Casserole
This healthy vegetarian casserole is a standout on any table. Crushed red pepper provides a little kick to this creamy main dish. We love the ease of jarred roasted red peppers, but if you have time, feel free to roast them yourself.
Roasted Sweet Potato & Arugula Salad with Pomegranate & Walnuts
From peppery arugula to sweet pomegranate arils, this salad has the perfect balance of flavors. If using a fresh pomegranate, slice it into wedges and submerge in a large bowl of water. Then, gently pry the arils off with your fingers.
Black Bean & Mushroom Enchilada Casserole
Mushrooms and creamy black beans spiced with cumin and oregano create the filling for this vegetarian enchilada casserole. Pepper Jack adds nice flavor, but you can substitute regular Monterey Jack cheese if you don't want the heat.
Slow-Cooker Chicken, Spinach & White Bean Stew
Warm up to a comforting bowl of chicken stew scented with thyme, oregano and smoked paprika. Adding spinach and white beans provides a hearty dose of fiber that will keep you satisfied until the next meal.
This meatball tagine takes flavor-packed meatballs and stews them in a robust tomato-based sauce. This Moroccan-inspired dish is often prepared with eggs poached in the sauce (see Tip). Serve with crusty bread to soak up the spicy sauce.
Slow-Cooker Buffalo Chicken Chili
If you like Buffalo wings, you'll love the flavors in this warm, hearty chili that comes together easily in the slow cooker. Sour cream helps cut the heat, but you could also use plain strained yogurt.
This healthy casserole comes together easily, making it the perfect choice for any weeknight dinner. Be sure not to overcook the pasta or it will turn mushy. And don't skip the balsamic vinegar at the end—it's a bright finishing touch.
Slow-Cooker Kale & Sausage Stew
Turkey sausage gets transformed in this rich stew made with hearty winter vegetables like carrots, kale and potatoes. Perfect for meal prep or family dinners, this stew comes together easily in the slow cooker.
Slow-Cooker Baked Beans
Typically made with bacon, these vegetarian slow-cooked beans are the perfect balance of sweet and savory. Molasses and brown sugar provide sweetness, while tomato, mustard and Worcestershire sauce add savoriness. Serve these beans as a side at any potluck or barbecue.
Slow-Cooker Corn Casserole
With just five ingredients, you can make this healthy corn casserole with ease. The tang of the cream cheese and sour cream balances the sweetness of the corn. Frozen corn can vary in sweetness, so taste the brand you're using to determine if the optional sugar is needed. This creamy corn casserole makes the perfect veggie side for any meal.
Slow-Cooker Kale & White Bean Stew
Warm up to a hearty bowl of soup made with winter vegetables and protein-rich white beans. Comforting spices like oregano and thyme build flavor, while Parmesan provides an irresistibly savory finish.