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  6. 38 Diabetes-Friendly Dinners with 500 Calories or Less

38 Diabetes-Friendly Dinners with 500 Calories or Less

Leah Goggins headshot
Leah Goggins Reviewed by Dietitian Jessica Ball, M.S., RD May 14, 2022
Reviewed by Dietitian Jessica Ball, M.S., RD
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Sheet-Pan Teriyaki Chicken & Vegetables
Credit: Photographer / Brie Passano, Food Stylist / Annie Probst, Prop Stylist / Holly Raibikis

These low-calorie dinners may be light, but they are chock-full of flavor. Whether you choose a sheet-pan chicken dinner, spicy tacos or a big salad, there's something you'll want to try in this mix of recipes. And since each one aims for more complex carbs, like whole grains, and is low in saturated fat and sodium, you know they'll work in a diabetes-friendly eating pattern. Recipes like our Sheet-Pan Garlic-Soy Chicken & Vegetables and Chicken Enchilada Skillet Casserole are so tasty, you'll even look forward to the leftovers.

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Sheet-Pan Garlic-Soy Chicken & Vegetables

Sheet-Pan Teriyaki Chicken & Vegetables
Credit: Photographer / Brie Passano, Food Stylist / Annie Probst, Prop Stylist / Holly Raibikis
View Recipe this link opens in a new tab

This easy dish comes together quickly and is cooked all on one baking sheet. Putting the pan in the oven while it preheats makes it hot enough to lightly sear the chicken and vegetables, adding texture and flavor and also reducing the cook time. Chicken thighs emerge from the oven succulent and coated in the savory sauce (with less salt because of the low-sodium soy sauce) and fragrant from the garlic, ginger and scallions. We recommend serving this with brown rice or whole-wheat noodles.

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Salmon Rice Bowl

Salmon Rice Bowl
Credit: Ali Redmond
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Inspired by the viral TikTok trend, this tasty bowl makes for a satisfying lunch or dinner. With a handful of healthy ingredients, like instant brown rice, heart-healthy salmon and lots of crunchy veggies, you'll have a filling and flavorful meal in just 25 minutes. Looking to cut down on carbs? Try swapping in riced cauliflower in place of the brown rice.

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Sheet-Pan Shrimp Fajitas

Sheet-Pan Shrimp Fajitas
Credit: Photographer / Brie Passano, Food Stylist / Annie Probst, Prop Stylist / Holly Raibikis
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Fajitas make an excellent weeknight meal. These come together faster than ever, using quick-cooking shrimp and veggies all on one sheet pan so you can focus on family rather than cleanup.

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Chicken Enchilada Skillet Casserole

Chicken Enchilada Skillet Casserole
Credit: Jacob Fox
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This simplified take on cheesy chicken enchiladas only requires one pan for cooking and eliminates the need to stuff and roll corn tortillas. Charring the veggies in a cast-iron skillet adds depth of flavor. Don't worry if you don't have one, because you can use any oven-safe skillet instead.

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Easy Shrimp Tacos

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These easy shrimp tacos are inspired by the seafood tacos in Baja California.

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One-Pan Chicken & Asparagus Bake

One-Pan Chicken & Asparagus Bake
Credit: photography / Caitlin bensel, Food Styling / Emily Nabors Hall
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In this chicken and asparagus recipe, we use one baking sheet to whip up dinner quickly, veggies included. Pounding the chicken thin helps it cook quickly alongside the carrots and potatoes, with asparagus rounding out the meal. This is one quick dinner recipe you'll be returning to again and again.

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Quick Bourbon-Glazed Salmon

Quick Bourbon-Glazed Salmon
Credit: Photographer / Brie Passano, Food Stylist / Annie Probst, Prop Stylist / Holly Raibikis
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This easy, flavor-packed recipe is hot and ready in just 15 minutes from one skillet. Bourbon, maple syrup, low-sodium soy sauce and garlic powder make a lip-smacking glaze with the ideal balance of sweet and salty.

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Sesame Kohlrabi & Chicken Salad

Sesame Kohlrabi & Chicken Salad
Credit: Charlotte & Johnny Autry
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Kohlrabi (a bulbous vegetable related to broccoli and Brussels sprouts but with a milder, sweet flavor) and almonds add crunch to this crowd-pleasing salad. Baked tofu or shrimp can be used instead of the chicken.

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Cast-Iron Personal Veggie Pizza

Cast-Iron Personal Veggie Pizza
Credit: Ali Redmond
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These mini pizzas are a quick and healthy way to enjoy this classic dish. Packed with plenty of veggies, and using a quick homemade sauce and dough, you get a complete meal and a perfect pizza portion that also works great as an option for leftovers.

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Winter Greens Bowl

Winter Greens Bowl
Credit: Ali Redmond
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This one-pan meal packs in lots of plant-based protein and flavor thanks to beans and quinoa, while a creamy lemon-garlic dressing completes the dish. 

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Spicy One-Pot Codfish & Yuca Stew

Spicy One-Pot Codfish & Yuca Stew
Credit: Clara Gonzalez
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This irresistibly hearty stew scented with cumin and oregano gets a touch of heat from Scotch bonnet chile pepper. Celebrated in Latin American and African cooking, yuca thickens the stew and makes it into a complete meal alongside the vegetables and cod.

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Creamy One-Pot Orecchiette with Sausage & Peas

One-Pot Orecchiette with Sausage & Peas
Credit: Photographer / Brie Passano, Food Stylist / Annie Probst
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This easy one-pot pasta recipe earns the title "creamy" thanks to the addition of sour cream and Parmesan, which combine to create a savory cheese sauce that clings to the orecchiette, peas and sausage. The best part about this recipe is that it only requires one vessel to cook everything—pasta included. By using the exact amount of liquid you need to cook the pasta, the starch that usually gets drained off with your pasta water stays in the pot, adding even more creaminess. If you like spicy but not too spicy, use a mix of sweet and hot Italian sausages.

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Cod Fish Tacos

Cod Fish Tacos
Credit: Photographer / Antonis Achilleos, Prop Stylist / Kay Clarke, Food Stylist / Emily Nabors Hall
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Let your oven do the work for these quick and simple cod fish tacos. Broiling the cod allows the fish to stay moist and flake easily once finished. Hot sauce adds a punch of acidity and mild heat, while sour cream makes a creamy slaw that adds crunch to the taco.

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Sheet-Pan Poblano-&-Corn Chicken Fajitas

Sheet-Pan Poblano-&-Corn Chicken Fajitas
Credit: Photographer / Antonis Achilleos, Prop Stylist / Christine Kelly, Food Stylist / Karen Rankin
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These sheet-pan poblano-and-corn chicken fajitas are seasoned with mild ancho chile powder, paprika and cumin. The chicken and vegetables cook on a sheet pan under the broiler so you can forget working over a hot stove or grill to get dinner on the table fast. Plus, with only one pan, cleanup is a breeze!

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One-Pot Garlicky Shrimp & Broccoli

One-Pot Garlicky Shrimp & Broccoli
Credit: Photography / Kelsey Hansen, Styling / Greg Luna
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Shrimp cooks quickly in this easy, one-pot recipe, making it perfect for busy weeknights. Serve over whole grains or rice.

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10-Minute Tuna Melt

10-Minute Tuna Melt
Credit: Joy Howard
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This variation of a classic sandwich uses mayonnaise, but not where you think! Mayo is brushed on the outside of the sandwich in place of butter to make the sandwich golden and crispy as it heats in a skillet. Plain Greek yogurt takes mayo's place in the salad—along with crunchy celery, roasted red bell peppers and scallions—for a satisfying lunch with less saturated fat.

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Cilantro-Lime Chicken Tacos

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A quick lime marinade does double duty as a sauce in these tangy chicken tacos.

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Lentil Bowls with Fried Eggs & Greens

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Lentils are a quick and easy protein. We like French green lentils, which hold their shape when cooked.

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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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Salmon with Sun-Dried Tomato Cream Sauce

Salmon with Sun-Dried Tomato Cream Sauce
Credit: Jamie Vespa
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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 shallots and the actual tomatoes help to add delicious flavor to the creamy sauce. Served with perfectly cooked salmon, you really can't go wrong with this easy 20-minute weeknight meal. This recipe is a variation on our insanely popular Chicken Cutlets with Sun-Dried Tomato Cream Sauce recipe by Carolyn Malcoun.

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Chicken Sausage & Spinach Skillet Pasta with Lemon & Parmesan

Chicken Sausage & Spinach Skillet Pasta with Lemon & Parmesan
Credit: Jamie Vespa
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This one-pan pasta combines tasty chicken sausage and sautéed spinach for a one-bowl meal that's garlicky, lemony and best served with a little Parm on top. It's a quick and easy weeknight dinner everyone is sure to love. This recipe is a variation on our Chicken & Spinach Skillet Pasta with Lemon & Parmesan, which is a super-popular recipe developed by Devon O'Brien.

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Easy Jamaican Jerk Chicken Legs with Cabbage Slaw

Milas easy jamaican jerk chicken with steamed cabbage
Credit: Joy Howard
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A complex marinade including ginger, lime, cinnamon and habaneros makes these oven-baked drumsticks delightfully savory with a spicy kick. A simple cabbage slaw, which comes together in minutes, is the perfect accompaniment.

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Slow-Cooker Beef Stew with Garlic, Herbs & Cannellini Beans

Beef Stew with Garlic, Herbs & Cannellini Beans
Credit: Jacob Fox
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Tossing all the ingredients into a slow cooker makes this Italian-inspired beef stew virtually a hands-off meal. The long simmer time is the secret to the beef's fork-tender texture and rich-tasting tomato-based gravy.

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Low-Carb Cauliflower Fried Rice with Shrimp

Low-Carb Cauliflower Fried Rice with Shrimp
Credit: Jacob Fox
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This fried rice variation uses riced cauliflower instead of traditional rice to lower the calories and carbs. You can adjust the amount of chile-garlic sauce according to taste.

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Chicken Fajita Stir-Fry

Chicken Fajita Stir-Fry
Credit: Jacob Fox
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A wok makes easy work of chicken and vegetables in this quick variation on fajitas. You can serve this with rice or beans on the side, if desired.

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Balsamic Chicken Pasta Bake with Zucchini Noodles

Balsamic Chicken Pasta Bake with Zucchini Noodles
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Packed with plenty of vegetables and tons of flavor, this chicken pasta bake is inspired by the ingredients in a caprese salad.

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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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Adobo Flank Steak Tacos

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Lime juice and adobo sauce lend a tangy and smoky flavor to these grilled steak tacos.

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Kale & Avocado Salad with Blueberries & Edamame

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Bursting with nutrient-rich produce, this California-inspired salad is a delicious and satisfying way to get your vitamins. We love the unique combination of blueberries, edamame, and goat cheese.

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Easy Sesame Chicken with Green Beans

Easy Sesame Chicken with Green Beans
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Sweet-salty hoisin sauce and nutty sesame team up in this easy meal that's cooked on one baking sheet. Serve this sesame chicken with brown rice and sliced cucumbers, drizzled with sesame oil and rice vinegar.

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Sheet-Pan Chili-Lime Salmon with Potatoes & Peppers

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Busy weeknights beg for something simple like this salmon sheet-pan dinner. Like the name suggests, it's all cooked on one pan. The potatoes get a head start, followed by sweet bell peppers and finally chili-coated salmon fillets. It's a complete meal with easy cleanup!

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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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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.

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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.

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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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Sheet-Pan Chicken & Shrimp

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This Creole-inspired variation of a shrimp boil can be made in the oven on just one baking sheet. A medley of spices gives this healthy dish of chicken, sausage and veggies a rich, complex flavor. Bonus: This easy sheet-pan dinner requires just 20 minutes of active prep time.

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Kung Pao Chicken with Bell Peppers

bowls of chicken and peppers
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Here's an easy chicken recipe you'll definitely want to add to your dinner repertoire. A quick marinade tenderizes the chicken and infuses flavor in this stir fry. Adding a little oil to finish the marinade coats the chicken and helps keep it from sticking to the pan.

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Big Beautiful Summer Salad

plate with microgreens, radishes, avocado
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This gorgeous and healthy summer vegetable salad is loaded with pretty produce, including golden beets, avocado, corn, microgreens and radishes. Chickpeas and edamame add substance, and an herb-filled buttermilk-avocado dressing makes this salad really special. Serve it on its own for a light vegetarian meal or add grilled chicken for an easy weeknight dinner.

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    1 of 38 Sheet-Pan Garlic-Soy Chicken & Vegetables
    2 of 38 Salmon Rice Bowl
    3 of 38 Sheet-Pan Shrimp Fajitas
    4 of 38 Chicken Enchilada Skillet Casserole
    5 of 38 Easy Shrimp Tacos
    6 of 38 One-Pan Chicken & Asparagus Bake
    7 of 38 Quick Bourbon-Glazed Salmon
    8 of 38 Sesame Kohlrabi & Chicken Salad
    9 of 38 Cast-Iron Personal Veggie Pizza
    10 of 38 Winter Greens Bowl
    11 of 38 Spicy One-Pot Codfish & Yuca Stew
    12 of 38 Creamy One-Pot Orecchiette with Sausage & Peas
    13 of 38 Cod Fish Tacos
    14 of 38 Sheet-Pan Poblano-&-Corn Chicken Fajitas
    15 of 38 One-Pot Garlicky Shrimp & Broccoli
    16 of 38 10-Minute Tuna Melt
    17 of 38 Cilantro-Lime Chicken Tacos
    18 of 38 Lentil Bowls with Fried Eggs & Greens
    19 of 38 25-Minute Sweet Potato & Bean Enchiladas
    20 of 38 Salmon with Sun-Dried Tomato Cream Sauce
    21 of 38 Chicken Sausage & Spinach Skillet Pasta with Lemon & Parmesan
    22 of 38 Easy Jamaican Jerk Chicken Legs with Cabbage Slaw
    23 of 38 Slow-Cooker Beef Stew with Garlic, Herbs & Cannellini Beans
    24 of 38 Low-Carb Cauliflower Fried Rice with Shrimp
    25 of 38 Chicken Fajita Stir-Fry
    26 of 38 Balsamic Chicken Pasta Bake with Zucchini Noodles
    27 of 38 Stuffed Eggplant with Couscous & Almonds
    28 of 38 Adobo Flank Steak Tacos
    29 of 38 Kale & Avocado Salad with Blueberries & Edamame
    30 of 38 Easy Sesame Chicken with Green Beans
    31 of 38 Sheet-Pan Chili-Lime Salmon with Potatoes & Peppers
    32 of 38 Spinach Salad with Roasted Sweet Potatoes, White Beans & Basil
    33 of 38 Mushroom & Tofu Stir-Fry
    34 of 38 Lemon-Garlic Pasta with Salmon
    35 of 38 Pan-Seared Steak with Crispy Herbs & Escarole
    36 of 38 Sheet-Pan Chicken & Shrimp
    37 of 38 Kung Pao Chicken with Bell Peppers
    38 of 38 Big Beautiful Summer Salad

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    38 Diabetes-Friendly Dinners with 500 Calories or Less
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