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  4. 30 Days of No-Sugar Added Recipes

30 Days of No-Sugar Added Recipes

Jessica Ball, M.S., RD
Jessica Ball, M.S., RD Reviewed by Dietitian Victoria Seaver, M.S., RD Updated June 24, 2021
Reviewed by Dietitian Victoria Seaver, M.S., RD
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Chicken Cutlets with Sundried Tomato Cream Sauce

Rather than go completely sugar free this month, our goal was to drastically cut down on sugar from processed foods and desserts and load up on super healthy foods. These 30 dinner recipes deliver protein, whole grains or vegetables to help keep your blood sugar from spiking and crashing. This month is about eating healthy, staying sane and not letting your sugar intake get out of control.

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Chicken Cutlets with Sun-Dried Tomato Cream Sauce

Chicken Cutlets with Sundried Tomato Cream Sauce
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Though a chicken cutlet may be a chicken breast cut in half, this recipe shows how to make chicken cutlets with double the deliciousness. A jar of sun-dried tomatoes does double duty for this healthy dinner recipe. The flavorful oil they're packed in is used to sauté the chicken, and the tomatoes go into the cream sauce.

 

 

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Broccoli & Cheese Omelet

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Credit: Jennifer Causey
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This bright-green omelet is a perfect way to get kids to eat their veggies. Finely chopping the broccoli and spinach not only helps them cook faster, but also makes them easier--and safer--for toddlers to eat. Have all your ingredients ready next to the stove because this omelet cooks up fast. Source: EatingWell Magazine, January/February 2020

 

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Caesar Salad with Grilled Steak

Caesar Salad with Grilled Steak
Credit: Jason Donnelly
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Traditional Caesar salad dressing uses egg yolk to make it creamy. Here we use mayo instead for the same rich results without the raw egg.

 

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Lemon Chicken Orzo Soup with Kale

Lemon Chicken Orzo Soup with Kale
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This healthy, easy soup is loaded with vegetables, protein and fiber to keep you full and fueled. Serve this winter soup topped with a sprinkle of Parmesan cheese, and a side of garlic toast. Source: EatingWell Magazine, November 2019

 

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25-Minute Sweet Potato & Bean Enchiladas

25-Minute Sweet Potato & Bean Enchiladas
Credit: Antonis Achilleos
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These quick sweet potato and bean enchiladas are diabetes-friendly thanks to egg wraps that are lower in carbs than traditional tortillas. The vegetarian filling is both sweet and savory, while the topping adds texture and freshness.

 

 

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Shrimp Scampi Zoodles

Shrimp Scampi Zoodles
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Classic garlicky shrimp scampi gets a low-carb makeover in this easy dinner recipe. Zucchini noodles, also known as "zoodles," are a healthier alternative to traditional pasta--they mimic the texture of pasta while taking on the flavor of whatever sauce you serve them with. Make sure you salt and drain the zoodles, otherwise your final dish will be soupy and the flavor will be diluted. Source: EatingWell.com, October 2018

 

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Quinoa Avocado Salad with Buttermilk Dressing

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Persimmons add sweetness to this tossed green salad that sports a healthy salad dressing. A sprinkling of crispy fried quinoa adds unexpected crunch, putting the salad over the top in the best way. Source: EatingWell Magazine, December 2019

 

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Greek Turkey Burgers with Spinach, Feta & Tzatziki

Greek Turkey Burgers with Spinach, Feta & Tzatziki
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Creamy tzatziki and crisp sliced cucumber add a refreshing twist to this easy Greek-inspired burger recipe loaded with feta, spinach and Mediterranean spices. No tzatziki? No problem! Make your own at home by combining plain Greek yogurt with a squeeze of lemon, dill and finely chopped cucumber.

 

 

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Spaghetti Squash Casserole

a casserole in a white skillet
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Strands of tender squash replace pasta for a more flavorful version of spaghetti pie casserole. Not to mention, spaghetti squash is a low-carb alternative to pasta and saves more than 150 calories per serving compared to a traditional recipe. A sprinkling of nutty fontina cheese melts into a gooey topping. Source: EatingWell Magazine, January/February 2020

 

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Chicken & Vegetables with Creamy Coconut Noodles

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Teach your kids about the power of aromatic compounds with this recipe: Adding coconut milk to the broth not only adds subtle coconut flavor, but the fat in the liquid also helps the ginger, lemongrass and basil "bloom," releasing even more tastiness. Source: EatingWell Magazine, December 2019

 

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Mediterranean Cabbage Soup

Vegan Cabbage Soup
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This vegan soup recipe is surprisingly easy to make. The flavorful broth is spiked with garlic, tomatoes and a hint of coriander. Just slice and dice your cabbage and fennel and you'll be enjoying this quick healthy soup in no time. Source: EatingWell.com, January 2020

 

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Sweet Potato Hash Stuffed Portobello Mushrooms

Sweet Potato Hash Stuffed Portobello Mushrooms
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Diced sweet potato, bell peppers and apples make a vegan stuffing inspired by the flavors of sausage. To add that savory flavor, we use poultry seasoning (don't worry, there's no actual poultry in it!). Piled into portobello mushroom caps, it creates a beautiful and filling plant-based main dish--perfect for the holidays. Source: EatingWell.com, October 2018

 

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One-Pot Lemon Asparagus Pasta with Shrimp

One-Pot Lemon-Asparagus Pasta with Shrimp
Credit: Brie Passano
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This quick one-pot shrimp and pasta dinner is cooked with asparagus in a lemony sauce. Feta cheese sprinkled over the top adds another savory layer, but feel free to skip it and add additional fresh herbs and a lemon slice instead.

 

 

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Chicken Kurma (Traditional Chicken Curry)

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Naseema Kashefi prepares this richly flavored chicken curry on the milder side for New Arrival Supper Club events in Los Angeles. Add more serrano if you like it hot. Source: EatingWell Magazine, January/February 2020

 

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Parchment Packet Baked Tuna Steaks & Vegetables with Creamy Dijon-Turmeric Sauce

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How to bake fish perfectly? Wrapping the fish and vegetables in parchment packets creates steam that keeps the tuna moist while it cooks. Plus, it's a fun presentation. Source: EatingWell Magazine, January/February 2020

 

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Spicy Chicken & Mango Collard Green Wraps

Spicy Chicken & Mango Collard Green Wraps
Credit: Jerrelle Guy
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Be sure to carefully cut out the thickest part of the center rib and stem of the collard greens so the wraps can be tightly rolled up. Serve with extra hot sauce for those who like a little kick.

 

 

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Lemon-Garlic Dump Dinner with Chicken, Potatoes & Brussels Sprouts

Lemon-Garlic Dump Dinner with Chicken, Potatoes & Brussels Sprouts
Credit: Caitlin Bensel
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Tender chicken breast is bathed in a lemony marinade that brings a bright pop of flavor to this one-dish meal. The vegetables get crispy edges and, along with the juicy chicken, make this a winning combo.

 

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Falafel Pita Sandwiches with Tzatziki

Falafel Pita Sandwiches with Tzatziki
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This delightful vegetarian sandwich boasts tons of flavor from the yogurt sauce and quick-pickled veggies, and it's only 400 calories! You can make the pickled vegetables, falafel mixture and tzatziki sauce ahead of time for easy meal-prep lunches or dinner later in the week. Source: EatingWell.com, October 2018

 

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Caprese Stuffed Portobello Mushrooms

Caprese Stuffed Portobello Mushrooms
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We've taken the key ingredients of the popular caprese salad--tomatoes, fresh mozzarella and basil--and piled them into portobello mushroom caps to make a delicious and satisfying vegetarian main dish.

 

 

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Mushroom & Tofu Stir-Fry

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This tofu veggie stir-fry is quick and easy, making it a great go-to weeknight meal. Baked tofu has a firm, toothsome texture that crisps well in a hot pan. You can find it in flavors like teriyaki and sesame, both of which are delicious here. Or opt for a smoked version, which has the same texture with a more robust flavor. Serve over brown rice. Source: EatingWell Magazine, December 2019

 

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Sheet-Pan Chicken & Vegetables with Romesco Sauce

Sheet-Pan Chicken & Vegetables with Romesco Sauce
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Romesco sauce, a classic Mediterranean sauce made with roasted peppers, nuts, garlic and olive oil, is a delicious accompaniment to fish, grilled vegetables, omelets and this one-pan meal of roasted chicken and vegetables. Potatoes, broccoli and chicken thighs all roast together while you make the quick and easy sauce for a fast one-dish meal that's mouthwateringly delicious. Source: Eatingwell.com, October 2018

 

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Broccoli Salad with Bacon

Broccoli Salad with Bacon
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Classic broccoli salad, the perfect dish for a potluck, is updated with cauliflower, bacon and a sprinkle of crunchy sunflower seeds in this so-easy recipe that's sure to be a new picnic favorite.

 

 

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Spicy Noodles with Pork, Scallions & Bok Choy

Spicy Noodles with Pork, Scallions & Bok Choy
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These spicy noodles are inspired by a Chinese dish called Ants Climbing a Tree, named for the way the small pieces of ground pork (the "ants") cling to the noodles (the "tree"). The twist in these healthy noodles comes from adding vegetables like scallions and bok choy.

 

 

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Seared Scallops with White Bean Ragu & Charred Lemon

Seared Scallops with White Bean Ragu & Charred Lemon
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This recipe for seared scallops with white beans and spinach turns out a healthy dinner that looks impressive (and tastes great) in just 25 minutes. Giving lemons a quick sizzle in the skillet amps up the flavor of this piccata-inspired dish. The heat helps release even more citrus juice and sweetens it too. When shopping for scallops, look for ones labeled "dry." Some scallops are soaked in a solution that prevents them from searing properly and can give them a soapy flavor. Source: EatingWell Magazine, September 2019

 

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Veggistrone

Veggistrone
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This vegetable-packed minestrone soup recipe is inspired by a popular Weight Watchers vegetable soup recipe. It makes a big pot of soup, so keep some in the refrigerator for up to 5 days and freeze the rest in single-serve portions. That way you always have an easy, delicious vegetable soup to start your meal or to eat for lunch. Think of this vegetable minestrone recipe as a starting point for other healthy soup variations, too: toss in leftover chopped cooked chicken or whole-wheat pasta or brown rice to make it more satisfying. Source: EatingWell Magazine, Soup Cookbook

 

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Cast-Iron Skillet Pizza with Sausage & Kale

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A piping-hot cast-iron skillet turns pizza dough into a puffy, crisp-bottomed crust (similar to focaccia). If you have children, let them help make this easy pizza recipe: While you cook the sausage, have the kids tear up the kale--no knife required! Source: EatingWell Magazine, October 2019

 

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Chicken & Quinoa Buddha Bowls

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Arrange the toppings individually on these protein-packed Buddha bowls so each bite has a contrasting taste and texture. Make big batches of the salad dressing, quinoa and roasted chicken thighs and you'll have healthy meal-prep lunches or dinners for days. Though the chicken thighs take just 15 minutes to prep, you can also make the salads with leftover chicken or store-bought cooked chicken to make prep even faster. Source: EatingWell Magazine, September 2019

 

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Easy Salmon Cakes

easy salmon cakes with dressing
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If you are trying to boost your intake of omega-3s, try this simple favorite. It is a great way to use convenient canned (or leftover) salmon. The tangy dill sauce provides a tart balance.

 

 

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Hummus & Greek Salad

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Tomatoes, cucumber, red onion and feta top arugula in this quick Greek salad. Served with whole-wheat pita and prepared hummus, it makes a filling, yet healthy lunch. Source: EatingWell Magazine, July/August 2017

 

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Lemon-Garlic Chicken with Green Beans

Lemon-Garlic Chicken with Green Beans
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This easy lemon-garlic chicken recipe calls for cutlets, which cook in less than 10 minutes! Can't find them? Make your own from chicken breasts. Place each breast on a cutting board and, with your knife parallel to the board, slice into the skinny side of the chicken breast in a single smooth motion. The side of green beans is cooked right in the same pan as the chicken, so this 20-minute easy, healthy dinner is not just a snap to prepare--the cleanup is a cinch too. Source: EatingWell Magazine, October 2019

 

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    1 of 30 Chicken Cutlets with Sun-Dried Tomato Cream Sauce
    2 of 30 Broccoli & Cheese Omelet
    3 of 30 Caesar Salad with Grilled Steak
    4 of 30 Lemon Chicken Orzo Soup with Kale
    5 of 30 25-Minute Sweet Potato & Bean Enchiladas
    6 of 30 Shrimp Scampi Zoodles
    7 of 30 Quinoa Avocado Salad with Buttermilk Dressing
    8 of 30 Greek Turkey Burgers with Spinach, Feta & Tzatziki
    9 of 30 Spaghetti Squash Casserole
    10 of 30 Chicken & Vegetables with Creamy Coconut Noodles
    11 of 30 Mediterranean Cabbage Soup
    12 of 30 Sweet Potato Hash Stuffed Portobello Mushrooms
    13 of 30 One-Pot Lemon Asparagus Pasta with Shrimp
    14 of 30 Chicken Kurma (Traditional Chicken Curry)
    15 of 30 Parchment Packet Baked Tuna Steaks & Vegetables with Creamy Dijon-Turmeric Sauce
    16 of 30 Spicy Chicken & Mango Collard Green Wraps
    17 of 30 Lemon-Garlic Dump Dinner with Chicken, Potatoes & Brussels Sprouts
    18 of 30 Falafel Pita Sandwiches with Tzatziki
    19 of 30 Caprese Stuffed Portobello Mushrooms
    20 of 30 Mushroom & Tofu Stir-Fry
    21 of 30 Sheet-Pan Chicken & Vegetables with Romesco Sauce
    22 of 30 Broccoli Salad with Bacon
    23 of 30 Spicy Noodles with Pork, Scallions & Bok Choy
    24 of 30 Seared Scallops with White Bean Ragu & Charred Lemon
    25 of 30 Veggistrone
    26 of 30 Cast-Iron Skillet Pizza with Sausage & Kale
    27 of 30 Chicken & Quinoa Buddha Bowls
    28 of 30 Easy Salmon Cakes
    29 of 30 Hummus & Greek Salad
    30 of 30 Lemon-Garlic Chicken with Green Beans

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