Diabetic Grain & Starch Recipes

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

Staff Picks

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.

Stuffed Potatoes with Salsa & Beans

Rating: 4.5 stars
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.

Easy Brown Rice

Rating: 4 stars
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.

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.

Dilly Potato Salad with Green Beans

Soaking red onion in cold water helps mellow its raw bite while leaving its appealing crunch. This easy potato salad recipe is great at room temperature or chilled. If you're not planning on serving it right away, keep the dressing separate until you're ready to serve.

Maple-Roasted Sweet Potatoes

Rating: 4.86 stars
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.

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.

Loaded Sweet Potato Nacho Fries

Rating: 4.5 stars
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.

Bacon, Tomato & Farro Salad

Rating: 4.67 stars
2
We love farro, a high-fiber whole grain, because it cooks in about 15 minutes and has an amazing toothsome texture perfect for grain salads. In this healthy farro salad recipe we combine it with smoky bacon, sweet cherry tomatoes and fresh basil for an easy side dish or light lunch. Look for farro at natural-foods stores and gourmet food markets

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.

Roasted Red Peppers Stuffed with Kale & Rice

Rating: 4.63 stars
8
You can vary the filling by substituting robust mustard greens or collards, or milder greens, such as spinach, escarole or Swiss chard. (Cook the greens until just tender in Step 2.)

Slow-Cooker German Potato Salad

Rating: 3.4 stars
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.
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Inspiration and Ideas

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

Rating: Unrated
3
Serve this tart, parsley-dominated tabbouleh at your next backyard gathering.

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.