Diabetic Grain & Starch Recipes

Find healthy, delicious diabetic grain and starch recipes, from the food and nutrition experts at EatingWell.

Staff Picks

Bacon and Avocado Topped Baked Potato

A baked russet potato is topped with crumbled bacon, diced avocado, salsa, and shredded Colby Jack cheese--a meal in itself!
By Diabetic Living Magazine

Easy Brown Rice

Rating: Unrated
4
Here's the only recipe you need to make perfect brown rice every time! This healthy whole grain is great on its own as a side dish, or use it in your favorite recipes calling for cooked brown rice.
By EatingWell Test Kitchen

Stuffed Potatoes with Salsa & Beans

Rating: Unrated
2
Taco night meets baked potato night with this simple recipe for loaded baked potatoes with salsa, beans and avocado. This easy, healthy family dinner comes together with just 10 minutes of active time, so you can make it on even the busiest of weeknights. This recipe is just as delicious with sweet potatoes in place of russets.
By Devon O'Brien

Basic Quinoa

This foolproof recipe for perfectly cooked quinoa is fast and easy! Use cooked quinoa as a simple healthy side dish, in a salad or as a base for a delicious main dish.
By EatingWell Test Kitchen

Easy Cauliflower Shepherd’s Pie

With lots of veggie shortcuts and a cauliflower-mash topping instead of spuds, you can have this comfort-food staple in a fraction of the usual time—and save carbs too! Cook the veggies from frozen; no need to thaw. Swap ground turkey for the beef if you prefer.
By Joyce Hendley

Cheeseburger Stuffed Baked Potatoes

Skip the bun and serve all of your favorite cheeseburger ingredients--beef, cheese, tomatoes, red onions and lettuce--with baked potatoes for a hearty and easy dinner recipe that kids and adults will love. Feel free to swap out the ground beef for ground turkey or tofu crumbles.
By Devon O'Brien

Maple-Roasted Sweet Potatoes

Rating: Unrated
12
In this easy vegetable side dish recipe, sweet potatoes are tossed with maple syrup, butter and lemon juice and are roasted until tender and golden brown. The delicious glaze that forms on these maple-roasted sweet potatoes transform this ultra-simple dish into something sublime.
By Kathy Farrell-Kingsley

Loaded Sweet Potato Nacho Fries

Rating: Unrated
2
Bump up the vitamin A and fiber when you swap tortilla chips for sweet potatoes in this healthy recipe. Serve as an appetizer at your next party or turn it into dinner by adding chicken, tofu, shrimp or more beans for protein.
By Hilary Meyer

Sweet Potato Hash Browns

Colorful, fiber-packed shredded sweet potatoes stand in for regular potatoes in this crispy hash brown recipe. Want to take it up a notch? Jazz them up by adding jalapeños or herbs. Or, serve them with fried eggs for a complete and satisfying meal.
By Carolyn Casner

Smashed Spiced Sweet Potatoes

Rating: Unrated
3
Chile powder, cumin and ginger combined with a touch of maple syrup create a spicy-sweet flavor addition to a traditional Thanksgiving player.
By EatingWell Test Kitchen

Lamb & Lentil Shepherd's Pie

This twist on a traditional Shepard's Pie recipe uses lentils and is garnished with fresh mint.
By Diabetic Living Magazine

Roasted Herb and Garlic Smashed Potato Casserole

Roasting garlic gives it a more mild and nutty flavor. In this potato casserole, the roasted garlic enhances the flavor of the herb-roasted potatoes.
By Diabetic Living Magazine

Inspiration and Ideas

Air-Fryer Sweet Potato Fries

Air-Fryer Sweet Potato Fries

Air-fried sweet potato fries are crispy, tender and delicately sweet. They're also made with less fat than traditional fries, so they're a healthier option when you're craving crunchy spuds. If the cinnamon-pepper spice is too intense, try thyme, oregano, paprika or garlic instead.
Black Sticky Rice

Black Sticky Rice

Black sticky rice, a delicious whole-grain alternative to white rice, is purplish black in color and has a chewy texture. This recipe gives you a simple method for how to make black sticky rice. Look for it in natural-foods stores in the bulk department or with other whole-grain rice.
Parsley Tabbouleh

Parsley Tabbouleh

Rating: Unrated
3
Roasted Red Peppers Stuffed with Kale & Rice

Roasted Red Peppers Stuffed with Kale & Rice

Rating: Unrated
8
Air-Fryer Broccoli & Cheese Baked Potatoes

Air-Fryer Broccoli & Cheese Baked Potatoes

Roasted Red-Skinned Potatoes

Roasted Red-Skinned Potatoes

Grilled Sweet Potatoes with Gremolata

Sweet potato fingerlings (or small wedges) blister and caramelize on the grill. All they need is a final toss with a little butter and a blend of orange zest and mint and you have a healthy side dish that's anything but ordinary.

All Diabetic Grain & Starch Recipes

Peasant Salad

Rating: Unrated
1
In 1998, we did our first story about pairing craft beer and food. We visited Dock Street Brasserie in Philadelphia, where executive chef Olivier De Saint Martin served up food, like this salad, that had more in common with Parisian bistros than brew pubs. This was one of the favorites chosen from more than 1,000 salad recipes for our 30th anniversary issue. Try it with an American pale ale.
By Olivier De Saint Martin

Marinara Meat Sauce Topped Baked Potato

Rating: Unrated
1
Break out of your pasta routine by subbing in a baked potato in this simple and satisfying dinner for one.
By Diabetic Living Magazine

Macaroni Salad with Creamy Avocado Dressing

Give classic pasta salad a fresher, more flavorful spin. This fast pasta dish calls for avocado to replace some of the mayonnaise, which makes it extra creamy. Whole-wheat elbow macaroni and fresh vegetables lighten up this healthy pasta salad that you'll be making all summer long.
By Carolyn Casner

Roasted Garlic Mashed Purple Potatoes

Roasting garlic and thyme in olive oil infuses them with a heady flavor that makes a luxurious addition to these mashed potatoes. Purple potatoes make a delightful lavender mash, but you can use white potatoes if you prefer.
By Carolyn Malcoun

Garden Fresh Quinoa

Quinoa is a whole grain and contains all nine essential amino acids, making it a complete protein. With its high fiber and antioxidant content it's easy to see why everyone is talking about quinoa these days! Try it with garden vegetables in this delicious, quick-and-easy dish.
By Diabetic Living Magazine

Red Lentil, Quinoa, and Flaxseed Pilaf

Look for red lentils and quinoa at a large supermarket or a store that carries a wide selection of legumes and grains. Pairing them with flaxseeds boosts the nutrition of this pilaf.
By Diabetic Living Magazine

Chicken Curry Stuffed Sweet Potatoes

Use convenience ingredients, like cooked chicken (leftover or purchased) and store-bought curry sauce to whip up these easy loaded baked potatoes. We call for cauliflower in this recipe, but feel free to sub in whatever veggies you have on hand for a quick and easy dinner. You can also swap the sweet potatoes for russets.
By Devon O'Brien

Smoked Salmon Cheese Toast

Perfect with soup or as an easy snack, this healthy cheese toast recipe pairs reduced-fat cream cheese (Neufchâtel), smoked salmon and dill on top of crusty bread.
By Breana Killeen

Oven-Fried Potatoes & Sweet Potatoes

Rating: Unrated
1
Hungry for fries? Slice potatoes into long thin wedges, toss with a little oil, salt and pepper, and pop them in the oven. They'll crisp to perfection--irresistible.
By EatingWell Test Kitchen

Slow-Cooker Garlic Mashed Potatoes

Rating: Unrated
1
This simple slow-cooker mashed potatoes recipe skips tedious peeling and boiling and helps save precious stovetop space by letting the slow cooker do the work. It's a great timesaving set-it-and-forget-it side dish recipe to round out any hearty meal. Buttermilk makes the mashed potatoes creamy while garlic and shallots add flavor.
By Carolyn Casner

Butternut Squash and Quinoa Pilaf

Quinoa, butternut squash, and almonds combine to make this hearty vegetarian side dish. It's perfect for a family dinner or to delight your vegan friends on Thanksgiving.
By Diabetic Living Magazine

Lebanese Potato Salad

Rating: Unrated
4
?Dressed with a tangy lemon vinaigrette and fresh mint, this invigorating--and dairy-free--potato salad makes the perfect summer potluck contribution.
By Carolyn Malcoun

Smoked Salmon Stuffed Baked Potatoes

Step aside, bacon--these loaded baked potatoes are stuffed with smoked salmon, sour cream and chives for a fresh take on this comfort-food staple, and an easy healthy dinner.
By Devon O'Brien

Fresh Spinach Pasta

Make your own spinach pasta with this step-by-step method.
By G. Franco Romagnoli

Herbed Basmati Rice

This simple rice is a perfect side dish for meat, poultry or fish. Fresh mint, cilantro, green onions and lemon peel add to the delicious nutty flavor of the basmati rice.
By Diabetic Living Magazine

Caramelized Onions and Potatoes

Sweetened with brown sugar and slow cooked, these Caramelized Onions and Potatoes make a perfect flavorful side dish.
By Diabetic Living Magazine

Steak Fries

There's no shortage of seasoning on these wedge-cut steak fries--they're coated in a generous amount of rosemary, thyme, salt and pepper.
By Diabetic Living Magazine

Smoky Mashed Sweet Potatoes

This colorful twist on traditional mashed potatoes swaps in sweet potatoes and incorporates the flavors of smoked paprika, cayenne, and orange zest. You can use regular paprika instead of smoked, and can omit the cayenne for a less spicy version.
By Lauren Grant

Italian Zucchini-Topped Baked Potato

Rating: Unrated
2
Quick-sautéed zuke with herbs and a little cheese adds punch to a plain potato without overdoing it on the fat, sodium and calories.
By Diabetic Living Magazine

Slow-Cooker German Potato Salad

Rating: Unrated
3
This vinegary German-style potato salad recipe is a lighter alternative to typical mayonnaise-based potato salad. And, instead of boiling, the potatoes are simmered in the slow cooker. This healthy slow-cooker potato salad recipe tastes great when served warm or at room temperature. Fingerling potatoes make it especially pretty, but any type of yellow-flesh potato cut into 1-inch pieces will work.
By Carolyn Malcoun

Sweet Potato & Cabbage Slaw

Sweet potatoes can be eaten raw as well as cooked. Here they star in a sprightly slaw, a quick and light accompaniment for simple poached or steamed fish.
By Susan Herr

Waffle-Maker Latkes

Rating: Unrated
1
Skip the greasy mess with this healthy latke recipe by frying your potato pancakes in a waffle iron instead. Serve with sour cream and applesauce for dipping.
By Devon O'Brien

Lamb & Rice Stuffed Grape Leaves

These traditional Lebanese lamb-and-rice stuffed grape leaves are fragrant with mint, marjoram, cinnamon, cumin and allspice. Serve with lemon wedges and plain yogurt for dipping.
By EatingWell Test Kitchen

Rice-Cooker Quinoa

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.
By EatingWell Test Kitchen
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