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15+ Diabetes-Friendly Recipes for Meal Prep
Living with diabetes can mean that finding healthy and delicious meals that fit your needs can be a little more difficult, especially when you need something quick and easy. To help you solve your meal prep problems, we’ve compiled a list of diabetes-friendly recipes that you can make ahead and eat throughout the week. From lunch and dinner recipes to breakfast and snack ideas, these recipes fit our parameters for a diabetes-friendly eating pattern. This means they are lower in calories, carbs and limited in saturated fat and sodium. Plus, they incorporate blood-sugar balancing nutrients like complex carbs, and ingredients that won’t spike your glucose levels like nuts, beans, oats and spinach. So, if you’re lacking inspiration for preppable meals that fit your needs, try out our Make-Ahead Freezer Breakfast Burritos with Eggs, Cheese & Spinach or our Elote-Inspire Pasta Salad and consider adding them to your weekly lineup.
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Bean & Pasta Salad
Photographer: Jake Sternquist, Food Stylist: Shannon Goforth, Prop Stylist: Breanna Ghazali.
This bean-and-pasta salad is a satisfying dish packed with plant-based protein, plus a whole wheat pasta noodle for a serving of complex carbs. It combines tender pasta with fiber-rich beans, crisp vegetables and a zesty vinaigrette for a well-balanced bite. The flavors continue to meld as it sits, making it an ideal recipe for meal prep or gatherings.
Sesame-Honey Roasted Cashews
Photographer: Ali Redmond.
These sesame-honey roasted cashews are a sweet-and-savory snack with a toasty crunch and a hint of umami from the sesame seeds, and they’re high in protein and low in saturated fat and sodium. While they’re perfect for snacking straight from the jar, they also make a delicious topping for salads, adding protein and flavor. When stored in an airtight container, these nuts can last up to five days, making them the perfect snack to bring to work or school.
Make-Ahead Freezer Breakfast Burritos with Eggs, Cheese & Spinach
Mornings just got easier with these satisfying diabetes-friendly breakfast burritos made with eggs, spinach, serrano peppers and cheese. These burritos can last for months in the freezer and reheat within minutes in the microwave, so keep a stash on hand for when you need a quick, healthy breakfast.
Crunchy Chopped Salad
Photographer: Jen Causey, Food Stylist: Jennifer Wendorf, Prop Stylist: Christina Brockman
This chickpea-cabbage salad features carrots and cucumbers, giving it a quartet of ingredients that all begin with the letter “C”! This chopped salad is loaded with fiber and prebiotic chickpeas, promoting a healthy gut and keeping calories and carbohydrates low. Refrigerate this salad and the dressing for up to five days and enjoy it as a light lunch or side.
Tuna Salad Lettuce Wraps
Heami Lee, Food Stylist: Emily Nabors Hall, Prop Stylist: Christine Keeley
These tuna salad lettuce wraps are a fun anti-inflammatory lunch idea that skip the bread to keep carbs low. Tuna provides protein and omega-3 fatty acids, while the addition of Greek-style yogurt in the dressing amps up the protein even more. These wraps are packed with chopped apple, onion and celery to provide a welcome crunch. Making this ahead is easy, just refrigerate the tuna for up to five days and place in the lettuce leaves right before serving.
High-Protein Strawberry & Peanut Butter Overnight Oats
Photographer: Rachel Marek, Food stylist: Holly Dreesman, Prop stylist: Sue Mitchell
These overnight oats get a protein boost from strained Greek-style yogurt (which can help stabilize blood sugar levels), peanut butter and soy milk, combining for 17 grams of protein per serving. We mix it up with chopped strawberries, but any berry or chopped fruit will pair nicely with this easy grab-and-go breakfast that can be enjoyed up to three days later.
Elote-Inspired Pasta Salad
Photographer: Greg DuPree, Food Stylist: Anna Kelly, Prop Stylist: Christina Brockman
This zesty pasta salad draws inspiration from the flavors of elote—a Mexican dish with grilled corn on the cob that’s smothered in a creamy mayo-based sauce and sprinkled with chili powder, cotija cheese and lime. The whole-wheat pasta and healthy fats in this recipe make it suitable for a diabetes-friendly eating pattern, plus it can be made ahead and eaten for up to four days.
High-Protein Mason Jar Salad
Ali Redmond
Mason jar salads make for a convenient lunch that can easily be taken on the go or enjoyed at home. With just a few ingredients, you have a well-rounded lunch packed with fiber, protein and micronutrients that won’t spike your blood sugar levels. This nutritious Mason jar salad allows plenty of room for customization based on your preferences.
Cumin Chicken & Chickpea Skillet
Photographer: Morgan Hunt Glaze, Prop Stylist: Phoebe Hausser, Food Stylist: Julian Hensarling
This quick, protein-rich chicken skillet recipe draws flavor inspiration from shawarma with spices like cumin, paprika and pepper. Make a double batch and freeze it for a quick, healthy dinner. Serve with couscous and steamed broccoli for an anti-inflammatory boost that helps manage blood sugar.
Sweet Potato, Kale & Chicken Salad with Peanut Dressing
Ali Redmond
These hearty diabetes-friendly kale salads hold up well for 4 days, making them perfect for meal-prep lunches. To keep the ingredients from getting soggy, dress this salad and top it with peanuts just before serving.
High-Protein Blueberry & Peanut Butter Chia Pudding
Photographer: Jen Causey; Food Stylist: Chelsea Zimmer; Prop Stylist: Claire Spollen.
This high-protein blueberry and peanut butter chia pudding is a perfect make-ahead breakfast packed with fiber and protein to keep you energized throughout the day. Chia seeds soak up the blended almond milk and blueberries overnight, creating a creamy pudding that’s layered for a peanut butter-and-jelly effect. The combination of anthocyanin-rich blueberries and peanut butter with healthy fats makes this a great and filling breakfast for someone with diabetes.
Chipotle-Lime Cauliflower Taco Bowls
Ali Redmond
A bold, smoky marinade elevates roasted cauliflower in this meal-prep version of our popular Chipotle-Lime Cauliflower Tacos by Carolyn Malcoun. To cut down on prep time for these healthy taco bowls, look for precut cauliflower in the produce department. You can also save time by using microwaveable quinoa pouches (you’ll need one 8-ounce pouch for this recipe) instead of cooking quinoa. Plus, the quinoa will help keep you fuller for longer, and prevent your blood sugar from spiking.
Peach-Oatmeal Breakfast Bars
Photographer Victor Protasio, Food Stylist Chelsea Zimmer, Prop Stylist Hannah Grennwood.
Peach-oatmeal bars are the perfect way to start your day, or enjoy them as a midday snack. Made with fiber-rich oats, ripe peaches and a touch of brown sugar, these bars hold together beautifully, making them the perfect thing to grab during the dash out the door. Oats contain lots of soluble fiber, so they help regulate blood sugar by slowing the breakdown of carbohydrates. Plus, not only do they keep in an airtight container for days, you can freeze them for up to three months and thaw when you’re ready to enjoy.
Everything Bagel Cottage Cheese Snack Jar with Bell Peppers & Chickpeas
Photographer: Jen Causey, Food Stylist: Chelsea Zimmer, Prop Stylist: Claire Spollen
This cottage cheese snack jar is a high-protein snack that layers creamy cottage cheese with crunchy bell peppers and crispy chickpeas. Cottage cheese provides protein and calcium, while chickpeas add extra plant-based protein and fiber to keep you feeling full until your next meal. A sprinkle of everything bagel seasoning brings bold flavors in every bite. These are the perfect preppable snack that can help you keep your saturated fat intake low.
Canned Tuna Rice Bowl
Photographer: Jen Causey, Food Stylist: Jennifer Wendorf, Prop Stylist: Josh Hoggle.
This canned tuna rice bowl is a quick, flavor-packed meal combining a pantry staple and fresh ingredients. Flaky chunks of tuna offer heart-healthy omega-3s that combine with tangy kimchi and sit atop warm brown rice, paired with crunchy cucumbers, creamy avocado and toasty nori. A drizzle of Sriracha mayo brings everything together. It’s easy to customize and comes together in minutes—perfect for a satisfying lunch or weeknight dinner. Not to mention, you can make this bowl ahead of time and keep it in the fridge for the rest of the week.
High-Protein Strawberry Muffins
Photographer: Jen Causey, Food Stylist: Jennifer Wendorf, Prop Stylist: Josh Hoggle.
These strawberry protein muffins are the perfect option for breakfast or snack time, with strained Greek-style yogurt and almond flour adding protein. Fresh strawberries bring bursts of sweetness and potassium, which helps lower blood pressure and support diabetes management. These pair well with a cup of coffee, a smoothie or even a dollop of extra yogurt on top and will keep fresh in the fridge for a week or the freezer for three months.
Pineapple-Ginger-Turmeric Shots
Photographer: Robby Lozano; Food Stylist: Julian Hensarling; Prop Stylist: Christina Daley.
This bright, summery shot blends the anti-inflammatory benefits and earthy flavor of turmeric with ginger and a touch of heat from ground pepper, while pineapple and fresh-squeezed orange juice add a naturally sweet-tangy balance. The coconut water brings along diabetes-friendly benefits for blood pressure levels and hydration. These shots can be stored in the fridge for a few days or in the freezer for up to three months. While fresh turmeric and ginger add the biggest flavor, ground ginger and turmeric can be used in their place.
Chickpea & Quinoa Bowl with Roasted Red Pepper Sauce
Photographer: Carson Downing, Food Stylist: Holly Dreesman, Prop Stylist: Gabriel Greco
Quinoa and chickpeas pack this vegetarian grain bowl with plenty of plant-based protein that will help keep glucose levels steady. Whip up a batch of these flavorful grain bowls and store them in lidded containers to stash in the fridge for easy, healthy grab-and-go lunches all week long.
Eat-the-Rainbow Vegetable Soup
Photographer: Jen Causey, Food Stylist: Emily Nabors Hall , Prop Stylist: Shell Royster
This vibrant and wholesome soup recipe helps support a diabetes-friendly eating pattern. It’s packed with a variety of colorful vegetables like tomatoes, which contain lycopene, a phytochemical that may help reduce inflammation. The base of the soup is prepped ahead of time and stored in separate containers. Simply add the broth and heat it in the microwave when you’re ready to eat. If you don’t wish to travel with vegetable broth or don’t have access to a microwave, you can use reduced-sodium bouillon instead and just add hot water.
