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  6. 34 Diabetes-Friendly Dinners That Are High in Fiber

34 Diabetes-Friendly Dinners That Are High in Fiber

Leah Goggins headshot
Leah Goggins Reviewed by Dietitian Jessica Ball, M.S., RD May 06, 2022
Reviewed by Dietitian Jessica Ball, M.S., RD
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Stuffed Eggplant with Couscous & Almonds

Eating more fiber can be quite beneficial for your health—it can keep you feeling fuller, help you stay regular and even help you manage your heart disease risk. These recipes have at least six grams per serving, so you'll get in at least 24% of your recommended daily intake. Plus, they stick to heart-healthy levels of saturated fat and sodium and focus on complex carbs, like whole grains, for a diabetes-friendly meal. Recipes like our Stuffed Eggplant with Couscous & Almonds and Sheet-Pan Chicken Fajita Bowls are healthy, tasty ways to end your day.

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Stuffed Eggplant with Couscous & Almonds

Stuffed Eggplant with Couscous & Almonds
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Smoky almonds, meaty eggplant and whole-grain couscous with herbs make this meal plenty satisfying. Harissa gives the creamy sauce a little kick.

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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.

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Spinach Salad with Roasted Sweet Potatoes, White Beans & Basil

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Roasted sweet potatoes are paired with spinach, cabbage and white beans and tossed together with a bright basil dressing in this healthy main dish salad.

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Sheet-Pan Chicken Fajita Bowls

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Skip the tortillas in favor of this warm fajita salad, which features a nutritious medley of chicken with roasted kale, bell peppers and black beans. The chicken, beans and vegetables are all cooked on the same pan, so this healthy dinner is easy to make and the cleanup is easy too.

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Grilled Eggplant & Tomato Pasta

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The combination of slightly smoky grilled eggplant and sweet tomatoes is delightful. The eggplant-tomato mixture served over whole-wheat pasta with fresh basil and a bit of salty cheese makes an easy, healthy weeknight dinner.

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Chicken & Cucumber Lettuce Wraps with Peanut Sauce

Chicken & Cucumber Lettuce Wraps with Peanut Sauce
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We love the crunch from sliced cucumber and jicama in these savory chicken lettuce wraps. Serve with the simple peanut sauce for an easy dinner recipe that will impress kids and adults alike.

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Vegan Mushroom Bolognese

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This Bolognese sauce recipe is adapted from Marcella Hazan's Essentials of Classic Italian Cooking. We swap out the beef and pork for button mushrooms to keep this traditional comfort food vegan yet weighty with umami flavor. And while some recipes call for red wine, this recipe sticks with Hazan's white wine selection.

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Lemon Shrimp & Orzo Salad

Lemon Shrimp & Orzo Salad
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Consider making a double batch of this easy pasta salad--it's delicious the next day. The orzo will absorb the dressing as it sits, so add a little more olive oil and lemon juice if you'd like.

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Sheet-Pan Balsamic-Parmesan Roasted Chickpeas & Vegetables

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A tangy, balsamic dressing and nutty Parmesan cheese combine to coat tender roasted vegetables and chickpeas in this springy vegetarian dinner. To keep it vegetarian, serve it over quinoa or, for meat-eaters, serve with roasted chicken or pan-seared fish.

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Goddess Veggie Bowls with Chicken

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Dark green dinosaur kale contrasts with the warm tones of bell peppers and tomatoes in these hearty chicken and veggie bowls.

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Chili-Rubbed Flank Steak Salad

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Transform steak into a nutritious meal by serving it atop this lively Southwest-inspired salad recipe. If you make the dressing when you marinate the steak, this meal comes together quickly.

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Instant Pot Goulash

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Your Instant Pot (or other multicooker) cuts hours off the cooking time of this Hungarian beef stew recipe. This Instant Pot goulash, a saucy dish flavored with caraway and smoked paprika, is served over whole-wheat egg noodles that cook while your multicooker works its magic. It's comfort food at its best!

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Winter Kale & Quinoa Salad with Avocado

Winter Kale & Quinoa Salad with Avocado
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Precooked quinoa helps keep this healthy salad recipe quick and simple. Loaded with black beans, kale, and avocado, this recipe is as filling as it is nutritious. You can also make the sweet potatoes and dressing ahead.

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Quinoa, Avocado & Chickpea Salad over Mixed Greens

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Protein-rich quinoa and chickpeas add staying power to this zesty and healthy salad recipe.

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Pan-Seared Steak with Crispy Herbs & Escarole

Pan-Seared Steak with Crispy Herbs & Escarole
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This easy dinner takes just 20 minutes to prepare, meaning that seared steak can be a weeknight meal. Cooking herbs in the pan with the steak releases their aroma, infusing it into the meat while creating a crispy garnish. After the steaks and herbs are pan-seared, the escarole is cooked in the same skillet, so this healthy dinner requires minimal cleanup too.

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California Turkey Burgers & Baked Sweet Potato Fries

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Inspired by an option at the West Coast chain In-N-Out Burger, this turkey burger recipe keeps the carbs in check with a lettuce wrap instead of a bun. The side of sweet potato fries bakes while you prep the burgers, so this entire healthy dinner is ready in under 30 minutes.

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Kale, Sausage & Pepper Pasta

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This healthy sausage and kale 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.

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Steak Enchilada Bowls with Sweet Potato Rice

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You won't miss the regular rice in these hearty bowls, which feature sweet potato "rice" that's quickly made in your food processor. The simple swap means a welcome burst of color and flavor, plus way more vitamin A, vitamin C and potassium. This quick and easy recipe is sure to become a weeknight favorite. It takes about half an hour to prep, but you can make it even faster by swapping in store-bought sweet potato rice.

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Peppery Barbecue-Glazed Shrimp with Vegetables & Orzo

Peppery Barbecue-Glazed Shrimp with Vegetables & Orzo
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In this healthy BBQ shrimp recipe, shrimp are seasoned with a peppery spice blend and served with zucchini, peppers and whole-grain orzo for a delicious and easy dinner that's ready in just 30 minutes. The shrimp and veggies are cooked in the same skillet, so cleanup is a snap too.

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Eggplant Tortilla Casserole

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This layered casserole is inspired by classic cheese enchiladas, minus the fuss of rolling and stuffing individual tortillas. You'd never guess that within this comforting Tex-Mex casserole hides a layer of thinly sliced eggplant. The thin slices become tender when roasted and add a subtle savory note.

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Roasted Chicken & Winter Squash over Mixed Greens

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This hearty salad comes together with little effort, since the squash and chicken can roast together on the same sheet pan. Prep the dressing and the salad greens while the chicken is roasting.

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Crispy Chickpea Grain Bowl with Lemon Vinaigrette

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Our favorite part of these vegetarian grain bowls is the tangy lemon vinaigrette, which ties together a satisfying combo of quinoa, toasted pumpkin seeds, and roasted chickpeas and kale. Whip them up for easy meal-prep lunches or a healthy and satisfying dinner.

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Cilantro Bean Burgers with Creamy Avocado-Lime Slaw

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Lighten up your burger! Bean patties have less saturated fat and more fiber than beef patties. They're also cheaper and easier to cook indoors--and we promise they're just as satisfying, especially with the mouthwatering creamy slaw on top.

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Meal-Prep Chili-Lime Chicken Bowls

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Skip takeout and whip up these equally delicious, and easy-to-make burrito bowls at home. They're great for a fast and easy dinner or as meal-prep lunches to pack for work throughout the week.

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Vegan White Bean Chili

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Fresh Anaheim (or poblano) chiles add mild heat to this classic white bean chili and contribute lots of smoky flavor. Quinoa adds body to the chili, while diced zucchini provides pretty flecks of green and increases the veggie content.

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No-Cook Black Bean Salad

No-Cook Black Bean Salad
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A classic black bean salad is a must for picnics and potlucks. This vegan version gets its creaminess from blended avocado. Any mix of salad greens will work well, but try arugula if you want to give this hearty salad a peppery kick.

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Vegetable Weight-Loss Soup

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A big bowl of this veggie-packed minestrone will leave you satisfied for hours without consuming a lot of calories, which is helpful when trying to lose weight. Plus, it's an easy way to boost your vegetable servings for the day—something all of us could benefit from. Top with a dollop of pesto before devouring this delicious vegetable soup and consider serving with a hunk of toasted whole-wheat bread to help round out the meal.

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Veggie & Hummus Sandwich

Veggie & Hummus Sandwich
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This mile-high vegetable and hummus sandwich makes the perfect heart-healthy vegetarian lunch to go. Mix it up with different flavors of hummus and different types of vegetables depending on your mood.

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Mixed Greens with Lentils & Sliced Apple

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This salad with lentils, feta and apple is a satisfying vegetarian entree to whip together for lunch. To save time, swap in drained canned lentils--just make sure to look for low-sodium and give them a rinse before adding them to the salad.

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Lemon-Herb Salmon with Caponata & Farro

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Dig into your farmers' market haul to cook this colorful and healthy Mediterranean diet dinner recipe that's packed with vegetables. Feel free to swap in any vegetables or cook up another whole grain, such as brown rice. Serve with a glass of your favorite red wine.

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Green Goddess Salad with Chickpeas

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In this cucumber, tomato, Swiss cheese and chickpea salad recipe, a healthy green goddess dressing is made from avocado, buttermilk and herbs. The extra dressing is delicious served with grilled vegetables.

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Four-Bean & Pumpkin Chili

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This healthy vegetarian chili has a fragrant touch of cinnamon for added flavor. Let diners top it with whatever suits their taste.

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Chipotle Chicken Quinoa Burrito Bowl

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This flavorful burrito bowl features grilled chicken coated in a spicy chipotle glaze. Loading it with vegetables and using quinoa in place of rice adds nutrition for a healthier dinner.

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Creamy Fettuccine with Brussels Sprouts & Mushrooms

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Sliced Brussels sprouts and mushrooms cook quickly and cling to the pasta in our fall version of pasta primavera. Look for presliced mushrooms to cut prep time. Serve with a tossed salad.

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    1 of 34 Stuffed Eggplant with Couscous & Almonds
    2 of 34 Sweet Potato-Black Bean Burgers
    3 of 34 Spinach Salad with Roasted Sweet Potatoes, White Beans & Basil
    4 of 34 Sheet-Pan Chicken Fajita Bowls
    5 of 34 Grilled Eggplant & Tomato Pasta
    6 of 34 Chicken & Cucumber Lettuce Wraps with Peanut Sauce
    7 of 34 Vegan Mushroom Bolognese
    8 of 34 Lemon Shrimp & Orzo Salad
    9 of 34 Sheet-Pan Balsamic-Parmesan Roasted Chickpeas & Vegetables
    10 of 34 Goddess Veggie Bowls with Chicken
    11 of 34 Chili-Rubbed Flank Steak Salad
    12 of 34 Instant Pot Goulash
    13 of 34 Winter Kale & Quinoa Salad with Avocado
    14 of 34 Quinoa, Avocado & Chickpea Salad over Mixed Greens
    15 of 34 Pan-Seared Steak with Crispy Herbs & Escarole
    16 of 34 California Turkey Burgers & Baked Sweet Potato Fries
    17 of 34 Kale, Sausage & Pepper Pasta
    18 of 34 Steak Enchilada Bowls with Sweet Potato Rice
    19 of 34 Peppery Barbecue-Glazed Shrimp with Vegetables & Orzo
    20 of 34 Eggplant Tortilla Casserole
    21 of 34 Roasted Chicken & Winter Squash over Mixed Greens
    22 of 34 Crispy Chickpea Grain Bowl with Lemon Vinaigrette
    23 of 34 Cilantro Bean Burgers with Creamy Avocado-Lime Slaw
    24 of 34 Meal-Prep Chili-Lime Chicken Bowls
    25 of 34 Vegan White Bean Chili
    26 of 34 No-Cook Black Bean Salad
    27 of 34 Vegetable Weight-Loss Soup
    28 of 34 Veggie & Hummus Sandwich
    29 of 34 Mixed Greens with Lentils & Sliced Apple
    30 of 34 Lemon-Herb Salmon with Caponata & Farro
    31 of 34 Green Goddess Salad with Chickpeas
    32 of 34 Four-Bean & Pumpkin Chili
    33 of 34 Chipotle Chicken Quinoa Burrito Bowl
    34 of 34 Creamy Fettuccine with Brussels Sprouts & Mushrooms

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    34 Diabetes-Friendly Dinners That Are High in Fiber
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