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15+ Diabetes-Friendly Recipes

Dt. Bhawi Panwar

5 Min Read

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Diabetes-friendly recipes – sounds like no sugar and tasteless food? It need not be so. MFine’s expert dietitians team brings to you 15+ diabetic-friendly recipes that are healthy yet yummy and the best part these don’t take lengthy cooking duration. Also, these recipes are not just for people with diabetes. Anyone looking for healthy and clean eating can enjoy these.

Diabetes-Friendly Smoothies

1. Palak Smoothie

Preparation time: 5-10min

Ingredients:

Palak – 20 g (cleaned, Blanched, pureed)
Curd / yogurt – 50 g
Soaked sabja seeds – 10 g (1 tablespoon)
Soaked almonds sliced – 2 almonds sliced

Preparation:

Add the palak puree and curd
Mix the ingredients
Add the soaked sliced almonds
Add 10 g of the sabja seeds
You can add a pinch of salt and pepper powder for the taste.

2. Oats & Nuts Smoothie

Preparation time: 5-10min

Ingredients:

Oats – 2 tablespoon
Flax seeds – 1 tablespoon
Sunflower seeds – 1 tablespoon
Pumpkin seeds – 1 tablespoon
Sesame seeds – 1 tablespoon
Water – 100 ml

Preparation:

Dry roast the seeds and oats for 5 – 7 mins
Grind the roasted ingredients along with water.
Grind the ingredients all together.
Add 1-2 ice cubes and serve it.

3. Nuts Smoothie

Preparation time: 10-15min

Ingredients:

Flax seeds – 1 tablespoon
Sunflower seeds – 1 tablespoon
Pumpkin seeds – 1 tablespoon
Sesame seeds – 1 tablespoon
Water – 100 ml

Preparation:

Dry roast the seeds for 5 – 7 mins
Grind the roasted ingredients along with water.
Grind the ingredients all together.
Add 1-2 ice cubes and serve it.

4. Papaya Smoothie

Preparation time: 10-15min

Ingredients:

Raw papaya pressure cooked (50 g)
Sabja seeds – 1 tablespoon soaked
Water – 100 ml

Preparation:

Mix the first and second ingredients together, blend it
Add the soaked sabja seeds along with the ice cubes
Serve it chilled.
You can add a pinch of ginger powder and the pepper powder into the mixture for the taste.

5. Green Smoothie

Preparation time: 10-15min

Ingredients:

Avocado – 100g / coconut grated (fresh)- 15g
Palak – 50 g
Almond – 15 g

Preparation:

Clean all the ingredients.
Add 200 ml water and the sliced ingredients into the blender. Blend the components, and serve it chilled with some slices of ginger and 1 tsp of cinnamon powder in it.
(You can make coconut milk / instead of adding the shredded coconut)
Additional Step: Greens like palak/ amaranthus should be blanched before it is used for smoothies.

Diabetes-Friendly Snacks

6. Creamy Grilled Broccoli

Preparation:

Mix hung curd, besan, ginger and garlic paste, green chillies, mint leaves, chat masala, garam masala, black pepper, grated cheese and salt in a bowl.
Add blanched broccoli to this mixture and coat the broccoli well.
Put the coated broccoli pieces into a skewer. Repeat it for all the broccoli. Grill at 250 degrees Celsius for 25-30 minutes.

7. Lettuce Cups

Preparation :

Add oil in a pan. Add ginger and garlic in the pan and sauté for a minute.
Add carrot and zucchini to it and sauté well.
Add paneer and sauté for another 30-40 seconds. Lastly add vinegar, soya sauce, black pepper, chilli flakes and salt.
Once you mix it well, remove from heat .Stuff this mixture in lettuce and garnish with spring onion, avocado and lemon.

8. Sprouts Tikki

Ingredients:

Sprouts – 2 cups
Green peas 1 cup
Carrots chopped – 2
Besan – 1/3 cup

Preparation:

Sprouts + Green Peas – Boil. Mash them then Add veggies,
Add spices (salt, chilly powder, cumin powder, garam masala)
Add besan, Knead and make small tikkis. Cook them from both sides.

9. Sattu Chaas

Preparation :

Add 2/4 tbsp sattu powder, Add salt, jeera powder, black salt and chat masala. Mix and it’s ready.

Diabetes-Friendly Salads

10. Spinach Salad

Ingredients:

1 cup spinach
1 tbsp walnut
2 tbsp crumbled paneer
1 tsp olive oil
2 tsp lemon juice
Pepper powder – as per taste
½ tsp salt or less

Preparation:

Wash spinach well and cut into long shreds. Add spinach in a bowl.
To this add rest of the ingredients and mix well. Serve fresh!

11. Mexican Salad

Preparation:

Olive oil
Coriander leaves, rajma beans , bell peppers
Lemon juice
Garlic
Ginger
Salt
Pepper
Mix and pour!

12. Creamiest Cucumber Salad

Preparation:

Add cucumber
Onion
Salt
Pepper
Curd
Spring onion
Coriander
Serve it in a bowl and enjoy….!

13. Mixed Vegetable Salad

Preparation:

Shredded carrot, beans, beetroot, cucumber, tomato, cabbage
Salt, Jeera powder, Chilli powder, Lemon juice, Chopped coriander, Spring onion, Sugar & tadka ( optional )
Serve it in a plate or bowl and enjoy !!

14. Chilli Chicken Salad

Ingredients:

¼ cucumber, 2 spring onions
2 cooked – skinless chicken breasts
2 tbsp olive oil
2 tbsp hot chilli sauce
Juice of 1 lime
1 tbsp chopped fresh coriander
Lettuce leaves ( optional )

Preparation:

Deseed and chop the cucumber and finely shred the spring onions.
Set aside. Tear the chicken breasts into bite-size pieces. Heat a pan until hot, then add the olive oil. Fry the chicken for 5 minutes, stirring, until hot and crispy at the edges.
Take off the heat and stir through the chilli relish and the lime juice.
Put into a bowl, toss with the cucumber and coriander. Season to taste.
Serve on the lettuce leaves, if you like, topped with the shredded spring onions and lime wedges.

Diabetes-Friendly Dosa

15. Buck Wheat Dosa

Ingredients:

1/4 cup and 2 and 1/2 teaspoon buckwheat (kuttu)
1/4 coriander leaves
1/4 teaspoon mustard seeds
salt as required
1 and 1/2 tablespoon refined oil
1/4 green chilli
1/4 tablespoon urad dal
water as required

Preparation:

Firstly, wash and finely chop green chillies in a bowl. Next, take a blending jar and add urad dal along with buckwheat in it, grind well to get a fine powder.
On the other hand, heat 2 teaspoons of oil in a frying pan and add mustard seeds to it. When the seeds start to crackle, saute for a few seconds and add the chopped green chillies and required amount of water to it.
Mix well and pour the mixture into the flour powder. Mix well to get a smooth batter.
Grease a non-stick pan with few drops of oil and spread a small amount of the batter from the centre. Cook from both the sides until it turns golden brown. Your Buckwheat Dosa is ready and serve hot with your favourite chutney!

16. Homemade Almond Butter

Ingredients:

1 cup toasted almonds
2 teaspoons olive oil

Preparation:

Place the almonds in a food processor. Process on high until ground almonds begin to form a ball. Drizzle olive oil over almonds and continue to process, stopping occasionally to scrape sides of the bowl with a spatula as needed. Store in an airtight container.

Diabetes-Friendly Soups

17. Mixed Vegetable Soup

Ingredients: Your choice of 5 colourful veggies ( broccoli, bell peppers, corn, cabbage , kale, parsley)

Carrot
Onion
Celery
Tomato
Seasoning
Olive oil
Stock

Preparation:

Heat olive oil in a soup pot.
Add onion, carrots, and celery and cook for 5 minutes.
Add all the veggies to the pan. Add enough water to cover vegetables, as well as a generous pinch of salt.
Bring soup to a boil, then cover and reduce heat. Simmer soup for about 20 minutes or until vegetables are tender. Season to taste with salt and pepper and serve.

18. Lentil Soup

Ingredients:

Lentils
Vegetable stock
Tomato, Carrot, onion, celery ,
Pepper powder , chilli powder , cumin powder ,
Garlic , bay leafs , lemon

Preparation:

Sauté your onion, garlic, carrots and celery over over low heat for almost 10 minutes. Take your time here – the lower the heat, the longer you take, the more these will transform to create an incredible flavor base for the soup!
Add everything else other than the lemon;
Simmer 35 minutes until lentils are soft; and
Finish with a dusting of zest and spritz of lemon.

Hope you liked these recipes. In case you want more such recipes and tips around diabetes friendly diet, connect with our experts. You can also join MFine’s Diabetes Care Program to manage Diabetes effectively and holistically.

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+91 80619 70525

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Written by

Dt. Bhawi Panwar

She has 11+ yrs of experience in the field of Nutrition and is currently working as the Chief Dietician & Program Manager at Mfine. She did her Post graduation in Food & Nutrition from Punjab Agricultural University, Ludhiana. She specializes in handling different lifestyle disorders like weight management, diabetes, hypertension, dyslipidemia and thyroid disorder.

15+ Diabetes-Friendly Recipes

Diabetes-Friendly Smoothies

1. Palak Smoothie

2. Oats & Nuts Smoothie

3. Nuts Smoothie

4. Papaya Smoothie

5. Green Smoothie

Diabetes-Friendly Snacks

6. Creamy Grilled Broccoli

7. Lettuce Cups

8. Sprouts Tikki

9. Sattu Chaas

Diabetes-Friendly Salads

10. Spinach Salad

11. Mexican Salad

12. Creamiest Cucumber Salad

13. Mixed Vegetable Salad

14. Chilli Chicken Salad

Diabetes-Friendly Dosa

15. Buck Wheat Dosa

16. Homemade Almond Butter

Diabetes-Friendly Soups

17. Mixed Vegetable Soup

18. Lentil Soup

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