19 30-Minute Diabetes-Friendly Dinners That Can Help Reduce Inflammation
These healthy dinners are so quick, you could make them any night of the week. Each meal is lower in saturated fat and sodium and focuses on complex carbs, like whole grains and produce, so you know they'll work with a diabetes-friendly eating pattern. Plus, we include ingredients that can help tamp down pesky chronic inflammation, like salmon, cauliflower and leafy greens. With recipes like our Big Beautiful Summer Salad and Salmon Rice Bowl in your arsenal, dinner will be delicious and easy.
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Miso-Maple Salmon
White miso paste packs an umami punch to this healthy salmon recipe. But being the mildest and sweetest variety of the gluten-free fermented paste, it won't overpower this dish. Use any leftover salmon (within 3 days) to make our Lemon-Garlic Pasta with Salmon, Easy Scallion-Salmon Dip or Spicy Salmon Cakes (see Associated Recipes).
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Big Beautiful Summer Salad
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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Seared Scallops with White Bean Ragu & Charred Lemon
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.
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One-Pot Garlicky Shrimp & Broccoli
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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Salmon Rice Bowl
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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Grilled Chicken with Farro & Roasted Cauliflower
You can find farro in most grocery stores, near the rice. If you can't find farro, you can use wheat berries or brown rice instead; cook according to package directions.
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Winter Greens Bowl
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.Â
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Hearty Chickpea & Spinach Stew
This satisfying stew comes together in a snap. Mashed chickpeas add body to the broth, and tomato paste adds a savory note without piling on the sodium. To simplify the prep, look for chopped fresh onion and shredded carrot or a soup starter mix in the produce section.
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Kale & Avocado Salad with Blueberries & Edamame
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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Chicken & Spinach Skillet Pasta with Lemon & Parmesan
This one-pan pasta that combines lean chicken breast and sautéed spinach for a one-bowl meal is garlicky, lemony and best served with a little Parm on top. I call it "Mom's Skillet Pasta" and she called it "Devon's Favorite Pasta." Either way it's a quick and easy weeknight dinner we created together and scribbled on a little recipe card more than a decade ago, and it remains in my weekly dinner rotation to this day. It's a simple dinner the whole family will love.
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No-Cook Black Bean Salad
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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Sheet-Pan Poblano-&-Corn Chicken Fajitas
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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Salmon-Stuffed Avocados
Canned salmon is a valuable pantry staple and a practical way to include heart-healthy omega-3-rich fish in your diet. Here, we combine it with avocados in an easy no-cook meal.
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Chipotle-Orange Broccoli & Tofu
Chipotle peppers add kick to this tofu and broccoli stir-fry recipe. If you're shy about spice, cut back on the amount or leave them out completely. Serve over brown basmati rice.
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Hearty Tomato Soup with Beans & Greens
Garlicky kale and creamy white beans elevate simple canned tomato soup into a 10-minute lunch or dinner that really satisfies. Use a soup with tomato pieces for a heartier texture. Look for a brand that's low- or reduced-sodium, with no more than 450 mg sodium per serving.
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Chopped Chicken & Sweet Potato Salad
This easy salad recipe allows for a wonderful use of leftover cooked chicken. Look for escarole in the produce section near the leafy greens; if you can't find it, you can use romaine instead.
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Green Goddess Salad with Chickpeas
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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Quinoa, Avocado & Chickpea Salad over Mixed Greens
Protein-rich quinoa and chickpeas add staying power to this zesty and healthy salad recipe.
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Baked Halibut with Brussels Sprouts & Quinoa
Fish plus two sides? It seems fancy but this healthy dinner comes together in just 30 minutes.