10 Quick and Healthy Dinner Options for Diabetes

October 11, 2022

Published: October 11, 2023

Updated: May 18, 2023

Being tired after a long day and not wanting to cook is a very relatable feeling. It can be really tempting to get takeout instead of trying to put together a healthy meal. But, takeout, frozen dinners, and other quick meal options often aren’t that great for your blood sugar if you have diabetes. Try some of these quick dinner ideas instead!

Nutrition Tips for Dinner

For a healthy, diabetes-friendly dinner, aim to have a mix of complex carbohydrates, lean protein, and healthy fats in your meal. Whole, minimally processed foods are best. Processed foods are often made with refined flour and lots of added sugar, so they can cause big spikes in your blood sugar. Fiber-rich fruits and vegetables and whole grains will cause your blood sugar to rise slowly and stay in a manageable range.1,2

According to the American Diabetes Association, there is no one specific ‘diabetes diet.’1 Thankfully, there are lots of eating plans that are good guidelines for healthy eating with diabetes. Mediterranean, low-carb, DASH, paleo, and vegetarian diets are good choices for people who are managing diabetes.

10 Easy and Healthy Dinner Ideas 3

Tilapia with zoodles – Fish is an excellent source of lean protein. Zoodles (zucchini noodles) are a good way to add a serving of vegetables to your meal and they are lower in carbohydrates than wheat-based pasta. Plus, they’re delicious and full of vitamins!

Shrimp and corn stir fry with tomatoes, squash, and garlic with brown rice – Shrimp is a good source of protein and vitamins. Brown rice is a complex carbohydrate, and it is a healthier choice than white rice. The vegetables in this dish add lots of nutrients!

Chicken with spinach and mushrooms – Chicken is one of the best sources of lean protein. Spinach and mushrooms are high in vitamins and antioxidants, making this a super healthy meal! You can also add a serving of brown rice or whole wheat pasta, or more vegetables.

Feta, chickpea, and cucumber salad with grilled chicken – Chickpeas and chicken are great sources of protein. Chickpeas are also high in fiber. Feta cheese is a good source of calcium. Cucumbers are hydrating and high in vitamins!

Tofu stir fry with carrots, broccoli, and snow peas with brown rice – Tofu is a superfood and an excellent vegan source of protein. Brown rice is a good complex carbohydrate that will help keep you satisfied. Carrots, broccoli, and snow peas add fiber and vitamins to this meal.

Quinoa salad (spinach, cucumber, tomato, avocado, and green onions) with chicken or tofu – Quinoa is a super grain! It is high in protein and other nutrients. Chicken and tofu add more protein to this meal. You can make this salad with whatever vegetables you have in your fridge, but these are some good go-to choices if you’re looking for ideas.

Stuffed potatoes with salsa, black beans, and avocado – Potatoes and sweet potatoes are good options for a diabetes-friendly diet. Black beans and avocado add protein and fiber, and salsa adds lots of vitamins and antioxidants from the tomatoes.

Whole wheat pasta with Brussels sprouts and mushrooms – Whole wheat pasta is a safer choice for your blood sugar levels than regular, refined pasta. Brussels sprouts, a cruciferous vegetable, are good for a diabetes-friendly diet. Add grilled chicken or fish to make this more filling.

Baked fish tacos with avocado – Tacos can be a healthy, diabetes-friendly food! Choose fish for lean protein and instead of regular tortillas, use whole wheat or corn tortillas. Add avocado, black beans, and/or salsa for more fiber and protein.

Cauliflower fried rice – Cauliflower rice is a delicious low-carb alternative to white rice, so it’s a good choice for a diabetes diet. Add eggs and/or tofu for protein and vegetables such as carrots, snow peas, broccoli, and peas for a mix of fiber and other vitamins.

Summary

There are lots of delicious ways to make a quick and healthy dinner that will fit into a diabetes diet. Aim to get at least 1-2 servings of high-fiber vegetables in your meal, a serving of lean protein (such as chicken, fish, or tofu), and a serving of complex carbohydrates. Whole-grain options are best!1

We have all your meal inspiration needs covered. Check out our other posts to learn more!

References

  1. American Diabetes Association. Key Takeaways from ADA’s Nutrition Consensus Report. Diabetes.org. Accessed May 18, 2023. https://diabetes.org/sites/default/files/2019-10/ADV_2019_Consumer_Nutrition_One%20Pager.pdf
  2. Novant Health New Hanover Regional Medical Center. Low GI foods ((20-49 ) moderate GI foods((50-69) high GI foods : ((70-100). Nhrmc.org. Accessed May 18, 2023. https://www.nhrmc.org/~/media/testupload/files/low-gylcemic-meal-planning.pdf?la=en
  3. U.S. Department of Agriculture. FoodData central. Usda.gov. Accessed May 18, 2023. https://fdc.nal.usda.gov/
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