32 Simple Diabetes-Friendly Recipes to Make with Pantry Staples

Updated December 14, 2020

Utilize what’s in your pantry with these diabetes-friendly recipes. These meals will have you covered from breakfast to dinner, including snack time. Recipes like Triple Grain Flapjacks, Spinach-Tomato Macaroni & Cheese and Cinnamon-Sugar Microwave Popcorn make the most of common pantry staples while still being delicious and diabetes-friendly.

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Southwest Black-Bean Pasta Salad Bowls

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Meal-prep a week's worth of delicious and satisfying high-fiber lunches with just 5 simple ingredients and 20 minutes. In this Southwestern-style pasta salad, we're using pasta made with black beans to bump up the fiber to an impressive 14 grams per serving. Paired with seasoned chicken strips and a flavorful corn salad--shortcut ingredients you can often find at your local specialty grocery store--this meal-prep lunch is one you'll get excited for. Source: EatingWell.com, December 2019

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Breakfast Beans with Microwave-Poached Egg

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In Costa Rica, this popular breakfast bean dish is called gallo pinto, which means spotted rooster, referring to the dark beans amid the pale rice. We call for cooked barley here, but you can use whatever leftover cooked grain you may have on hand.

 

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Roasted Chickpea Curry Bowl

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You'll get a serious dose of plant-based protein with this meal! The curry-infused cauliflower and chickpeas taste hearty and satisfying, while quinoa adds an extra boost of protein.

 

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Lemon-Garlic Pasta with Salmon

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Wondering what to do with leftover salmon? This is a delicious and easy way to turn it into another weeknight-friendly, quick dinner. Don't forget to reserve some pasta water--its starch thickens the lemon-garlic pasta sauce and makes it silky-smooth. Source: EatingWell Magazine, November 2019

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Chipotle-Lime Cauliflower Taco Bowls

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A bold, smoky marinade elevates roasted cauliflower in this meal-prep version of our popular Chipotle-Lime Cauliflower Tacos (see Associated Recipes). To cut down on prep time, look for precut cauliflower in the produce department. You can also save time by using microwaveable quinoa pouches (you'll need one 8-ounce pouch for this recipe) instead of cooking quinoa. Source: EatingWell.com, October 2019

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Farro Salad with Arugula, Artichokes & Pistachios

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Precooked farro makes this dish come together in no time. And you can make it in the same bowl you serve it in, minimizing cleanup!

 

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Skillet Chicken Potpie

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A store-bought pie crust, frozen veggies and precooked chicken simplify the prep for this easy potpie. This healthy dinner recipe is comfort food at its best. Source: Diabetic Living Magazine, Fall 2019

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Sweet Potato-Black Bean Burgers

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These vegan sweet potato-black bean burgers spiced with curry powder are easy to make. Blending the mixture with your hands gives you a soft, uniform texture then the outside gets crispy by cooking in a cast-iron pan. To make this recipe gluten-free too, use gluten-free oats and serve the patty in a lettuce wrap, omitting the bun. Source: EatingWell.com, February 2020

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Waffle with Nut Butter, Banana & Chocolate Chips

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Top a whole-grain freezer waffle with nut butter, banana slices and chocolate chips for a decadent-tasting and healthy breakfast or snack you can whip up when you're short on time. This high-protein, high-fiber breakfast may be ready before your coffee is finished brewing. Source: EatingWell Magazine, September 2019

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Bruschetta-Topped Crispy Baked Chicken

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A fresh tomato-and-basil topping on panko-crusted chicken cutlets makes an easy meal for family or casual entertaining. Source: EatingWell.com, February 2020

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Kale, Sausage & Pepper Pasta

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This entire healthy pasta recipe cooks in one skillet, so there's only one pot to clean! Try it with any greens you have in the fridge, such as chard or spinach. Source: Diabetic Living Magazine, Fall 2019

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Cinnamon-Sugar Microwave Popcorn

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This easy cinnamon-sugar microwave popcorn recipe serves up a hint of something sweet in a whole-grain snack you can feel good about enjoying. Source: EatingWell.com, November 2018

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Spice-Roasted Chicken & Lemon Potatoes

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If it isn't already, this vibrant dish will make oven-roasted chicken a favorite at your house. With the lemon potatoes, it's an irresistible and simple meal. You can use the leftover meat in soup, sandwiches, and salads.

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Instant Pot Chicken Soup with Root Vegetables & Barley

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Be sure to use bone-in chicken here--it enhances the flavor of the broth, and the bones are easy to remove after cooking. This healthy chicken soup can be made in an Instant Pot or pressure cooker. Source: Diabetic Living Magazine, Winter 2020

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Baked Banana-Nut Oatmeal Cups

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Muffins meet oatmeal in these moist and tasty grab-and-go oatmeal cups. Feel free to swap out the pecans for any other nut--walnuts would be great--or omit them altogether. Make a batch on the weekend and keep them in your fridge or freezer for quick and easy breakfasts all week. Reheat in the microwave for about 40 seconds. Source: EatingWell.com, June 2019

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Shrimp & Egg Fried Rice

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This healthy egg, vegetable and shrimp fried rice comes together in about 30 minutes for a delicious dinner you can make any day of the week. Fried rice is traditionally made with leftover rice cooked a day ahead; this recipe simplifies the process by cooking the rice together with the rest of the meal. Source: Diabetic Living Magazine, Fall 2019

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Spinach-Tomato Macaroni & Cheese

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An old-school classic gets a boost of nutrition and flavor from garlicky spinach and tomatoes in this healthy mac and cheese recipe. Source: Diabetic Living Magazine, Fall 2019

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Fiery Snack Mix

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Serve your guests a crunchy snack mix seasoned with sweet-and-spicy flavors. It mixes up fast and adds a festive note to any gathering. Source: Diabetic Living Magazine

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Chilean Lentil Stew with Salsa Verde

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This healthy vegetarian recipe is hearty and satisfying. Don't skip the parsley relish (salsa verde)--it's easy to make and lends a tangy accent that balances the flavors of the lentil stew. We prefer French green lentils for this stew, as they don't fall apart while cooking; however, regular brown lentils (found in most supermarkets) will also work. Source: Diabetic Living Magazine, Fall 2019

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Flourless Blender Zucchini Muffins

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The batter for these healthy gluten-free zucchini muffins comes together in a flash in your blender. And these tasty treats are baked in a mini muffin tin, so they're the perfect snack or quick breakfast. The chocolate chips are an optional but excellent addition. Source: EatingWell.com, March 2019

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Old-Fashioned Meatloaf

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Mushrooms, garlic and oats sneak some extra nutrients into this hearty and easy meatloaf. Serve with sweet potatoes and your favorite green vegetables for a super-satisfying comfort food dinner. Source: Diabetic Living Magazine, Fall 2019

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Whole-Wheat Pizza with the Works

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With pizza-style Canadian bacon and a four-cheese blend to boost the seasonings, this mouthwatering pizza is loaded with flavor but has only 216 calories and 6 grams of fat per serving. Source: Diabetic Living Magazine

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Make-Ahead Spinach & Black Bean Burritos

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These egg, bean and cheese burritos are designed to be made ahead and frozen. They are perfect for busy days and make a satisfying breakfast or lunch. Source: Diabetic Living Magazine, Summer 2019

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Rice-Cooker Quinoa

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Your rice cooker excels at cooking much more than rice alone. Indeed, it can make batches of grains tender and fluffy for make-ahead meals. Fill the cooker with the quinoa, water and salt, and let it do the work while you focus on other kitchen tasks. Source: EatingWell.com, February 2019

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Parmesan Microwave Popcorn

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Nutty, salty and incredibly crispy, this cheesy popcorn snack is simple to make and sure to be a favorite snack. Source: EatingWell.com, November 2018

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Lemon Chicken & Rice

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This easy Persian-inspired chicken and rice dish has a beautiful golden color and a wonderful fragrance. If you have saffron in the cupboard, do add that optional pinch; just a little will enhance the flavor and aroma of the dish. Source: Diabetic Living Magazine, Spring 2019

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Quick Creamy Tomato Cup-of-Soup

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This 3-ingredient easy soup recipe is perfect for a satisfying and healthy afternoon snack or a quick lunch. Source: EatingWell Magazine, March 2019

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Triple-Grain Flapjacks

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Cornmeal, rolled oats, and wheat flour are the trio of grains in these pancakes. Chopped dried cherries or cranberries are also good choices in place of the optional blueberries or currants. Source: Diabetic Living Magazine

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Pizza Bites

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No pizza dough in the house? No worries. Sandwich thins to the rescue! Simply crisp them up in the oven, top with some seasoned tomato sauce, smoked turkey, chopped bell pepper, and mozzarella and serve them up. This recipe is perfect for a light lunch or for a healthy after-school snack. Source: Diabetic Living Magazine

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Catchall Lunch Salad

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This easy salad is great for using up any small amounts of leftover canned foods and produce you have on hand.

 

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Red Beans & Rice with Vegetables

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This dish is inspired by the traditional New Orleans dish of red beans and rice, but adds plenty of roasted vegetables.

 

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Savory Oatmeal with Tomato & Sausage

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Oats get a new life in this savory dish, serving as the backbone for a satisfying combo of sausage, greens, tomatoes, and herbs.

 

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