10 Low Glycemic Index Recipes for Diabetics

Here are our top 10 Diabetic recipes for insulin resistance

Introduction to our Top 10 Diabetic Meal Prep Ideas & Recipes

Meal prepping for a diabetic diet can be a challenge, so we’ve compiled our top 10 diabetic recipes made with foods that are low on the glycemic index. These low-GI meal prep ideas keep a good amount of variety in your diabetic diet plan.

Each diabetic meal prep recipe is very low in glucose, which helps prevent sudden spikes in blood glucose levels. Whether you are just getting started with your diabetic meal prep journey, or you’re a seasoned diabetic diet plan expert, meal prepping with these low-GI foods should be enjoyable. Studies show, when your diabetic diet is simple and easy to follow, you’re much more likely to stick with it and achieve your goals!

There are many low-GI meal prep recipe ideas for diabetics today, but each of our low-GI recipes is tested by our chefs to ensure each meal is delicious and accessible to your average meal prepper.

Our Top 10 Diabetic Meal Prep Recipes

1. Red Lentils

A simple yet satisfying red lentil dish that’s perfect for a diabetes-friendly diet! This hearty meal combines protein-rich red lentils with diced white onion, sautéed in olive oil for a subtly sweet depth of flavor. A dash of black pepper and salt enhances the natural earthiness of the lentils, making every bite warm and comforting. Whether served as a light entrée or a nourishing side, this dish is a deliciously balanced choice for maintaining steady blood sugar levels while enjoying a wholesome, flavorful meal! See Our Red Lentil Recipe >

2. Yam Gnocchi

Yam gnocchi are soft, pillowy dumplings made from mashed yams and flour, offering a slightly sweet and earthy flavor. They are boiled, and are often paired with sauces like tomato sauce or pesto for a comforting dish. See Yam Gnocchi Recipe >

3. Yam Mash

Yam mash is a great alternative to the popular instant mashed potato or the skin-on mashed potatoes that go great with any entrée. Yams and sweet potatoes are botanically different. Yams are native to Africa and have a bark-like skin. The flesh is dry and starchy and can be red, purple or off-white in color. Unless you’re shopping at an international market or specialty store, you will likely be buying sweet potatoes even if they are called yams. See Our Yam Mash Recipe >

4. Lemon Chicken

This easy diabetic lemon chicken recipe yields a tender, juicy chicken with slight zest and pick-me-up flavor. The fresh herbs give this lemon chicken recipe a deep, rounded flavor and aroma in every bite, making this a lemon chicken recipe you won’t want to miss. See Our Easy Lemon Chicken Recipe >

5. Pesto Chicken with Brown Rice

This diabetic meal comes together in 2 skillets and incorporates the earthy richness of pesto and Italian seasonings with the fresh and sweet accent of red bell peppers. Paired with brown rice and asparagus spears, this tender diabetic chicken recipe is sure to make your mouth water, as well as give you the confidence you are controlling your blood sugar levels. This recipe is also good for pre-diabetic patients monitoring their pre diabetes glucose level. See Our Pesto Chicken with Brown Rice Recipe >

6. Yogurt Dipped Energy Bar with Protein Powder

Discover the ultimate fusion of health and indulgence with our Yogurt-Dipped Energy Bar! In this recipe, I will guide you through creating a yogurt dipped energy bar that has the perfect blend of rolled oats and protein powder to give you a spark of energy, all bound together with a touch of yogurt to create a delicious and nutritious treat. Satisfy your cravings and boost your energy levels with our Yogurt-Dipped Energy Bar – the perfect guilt-free pleasure for any time of the day! See Our Yogurt Dipped Energy Bar with Protein Powder Recipe >

7. Spaghetti Squash

Spaghetti squash is a great way to enjoy a low glycemic vegetable, and goes great with a protein of choice. This roasted spaghetti squash recipe transforms a robust squash into tender, flavorful noodles with just a drizzle of olive oil, a sprinkle of herbs, and a brief roast in the oven. This low glycemic vegetables is a great alternative to pasta or bread. The natural stringy texture of the squash mimics traditional noodles, while the addition of your favorite seasonings (for example… cajun seasoning) turn them into a dish you’ll want on a weekly basis. See Our Spaghetti Squash Recipe >

8. Cauliflower Rice

Turning a florets of cauliflower into small cauliflower rice granules is as easy as it sounds. Grate it with a cheese grater, then throw it into a blender or food processor, or shave it with a sharp knife. Alternatively, you can buy riced cauliflower frozen in bags at the grocery store, but like any other frozen veggie it loses a lot in translation. That said, anything you could imagine with rice, you can do with riced cauliflower. However, it’s a vegetable not a dried rice grain, so you can not put it in a rice cooker for example. See Our Easy Cauliflower Rice Recipe >

9. Squash Fries

Fries are a favorite. Weather you like the traditional french fry, curly fry, or yam fries this recipe gives you a low-glycemic version of french fries. See Squash Fries Recipe >

10. Roasted Branzino

Enjoy this roasted sea bass with a delicate low glycemic index bell pepper sauce is great for those with insulin sensitivity. See recipe.

Elevate Your Meals with Diabetic-Friendly Sauces

Injecting variety and flavor into your diabetic meal prep routines is essential to prevent diet-burnout. Since consistency is the secret to a successful diabetic diet finding simple ways to be excited about your next meal will make you not feel like you’re on a diet. Using sauces not only enhances the taste but also increases your meal’s nutritional value. Here’s how you can incorporate different diabetic sauces into your diabetes meal plans:

• Guacamole is a smooth avocado based sauce that is diabetic-friendly. Fresh guacamole can be paired effectively with grilled chicken or can be used as a topping to enhance your favorite dishes. It’s a versatile addition that adds a latin twist to your diabetic meal plan.

• Pesto, with its rich blend of basil, nuts, and olive oil, pesto is a powerhouse of flavors and a favorite in diabetic kitchens. It pairs wonderfully with pastas made from zucchini noodles, spread over baked fish, or even as a topping for a protein of choice.

By integrating these sauces into your diabetic meal prep recipes, you ensure that every diabetic meal is not just ketogenic but also packed with flavor. These diabetic sauces are designed to keep you in ketosis while satisfying your cravings for vibrant, rich dishes.

What are some diabetic snacks I can pair with my diabetic meal prep?

Looking for quick and healthy diabetic snack options that fit into your low-carb, high-fat diet? Here are some delicious, easy-to-make diabetic snacks that will keep your carb intake in check while satisfying your taste buds:

• Roasted Spiced Nuts Recipe. Even though you may see the recipe as a ‘paleo’ recipe, these spiced nuts qualify 100% as diabetic as well. Find a fun recipe that explains how to make any mixed nuts taste better all while making them tons more interesting. Adjust the spices to your own creativity if you so desire! Have fun!

• Hummus. Hummus is a creamy and savory dip or spread that originated from the Middle East. It’s made primarily from cooked and mashed chickpeas (garbanzo beans), blended with tahini (sesame seed paste), lemon juice, garlic, and olive oil. The texture of this hummus recipe is smooth and velvety. It’s often served as an appetizer with vegetable sticks for dipping. It also has health benefits since chickpeas are rich in protein, fiber, and various nutrients.

Final Thoughts on Our Top 10 Diabetic Meal Prep Ideas & Recipes

Each of these diabetic meal prep recipes has been vetted and tested by our chefs, and have withstood rigorous standards to make it on this top 10 diabetic meal prep recipe list. They are first and foremost, keto-friendly and comply with your diabetic diet plan. But they are also incredibly tasty and easy to make. If you are using a diabetic diet for weight loss, each of these diabetic meal prep ideas are viable options for your average home chef. They are cost-effective, and many of them offer storage opportunities in a refrigerator and freezer. We know just how hard it can be to maintain a diabetes diet and reach your weight loss goals. That’s why we created this top 10 diabetes meal prep list, but if you’re still struggling to reach your goals, you should consider trying diabetes meals delivered direct to your doorstep.