Diabetic Side Dishes That Celebrate Taste and Health

diabetic side dishes

Diabetic Side Dishes That Celebrate Taste and Health

Looking for delicious diabetic side dishes that are both diabetic-friendly and bursting with flavor? Look no further! In this blog, we’ve curated a collection of mouthwatering recipes that cater to your taste buds while adhering to diabetic side dishes guidelines. We understand the importance of maintaining a balanced and nutritious diet for those managing diabetes without compromising on taste.

In this blog, we will explore diabetic side dishes with variety of wholesome ingredients, from vibrant vegetable medleys to inventive grain-based creations that are sure to support your health goals.

11 Friendly Diabetic Side Dishes Recipes:

Green Beans Amandine:

Did you know that green beans, a key ingredient in diabetic side dishes, are not only low in carbohydrates but also packed with 3.4 grams of fiber per serving?

Green beans is excellent choice for diabetic side dishes, as they have a low carbohydrate content and a high fiber count. Fiber aids in regulating blood sugar levels, making green beans an excellent addition for those managing diabetes. The almonds in this dish provide healthy fats and crunch, enhancing both flavor and nutritional value.

Serving Size Calories Carbohydrates (g) Fiber (g) Protein (g) Fat (g) Sodium (mg)
1 cup ~80 7 3.4 2 6 Varies

Green Beans Amandine

Ingredients:

  • 1 pound fresh green beans, trimmed
  • 2 tablespoons sliced almonds
  • 2 tablespoons unsalted butter
  • 1 tablespoon lemon juice
  • Salt and pepper to taste

Instructions:

  1. Steam or blanch the green beans until crisp-tender, then set aside.
  2. In a skillet, toast the sliced almonds over medium heat until golden brown.
  3. In the same skillet, melt butter and add lemon juice, stirring until combined.
  4. Add the steamed green beans to the skillet, tossing to coat them in the butter and lemon mixture.
  5. Season with salt and pepper, sprinkle toasted almonds on top and serve.

Glazed Sweet Potatoes:

Are you aware that sweet potatoes, featured in this recipe, are rich in fiber, promoting a sense of fullness and aiding in blood sugar control?

Sweet potatoes, with their lower glycemic index compared to regular potatoes, are a smart choice for individuals with diabetes. The fiber content in sweet potatoes helps stabilize blood sugar levels and contributes to a satisfying, health-conscious side dish. The addition of maple syrup and cinnamon provides a delightful sweetness without compromising on health benefits and its a best choice for your diabetic side dishes. 

Serving Size Calories Carbohydrates (g) Fiber (g) Protein (g) Fat (g) Sodium (mg)
1 cup ~200 45 6 2 4 Varies

Glazed Sweet Potatoes

Ingredients:

  • 3 medium sweet potatoes, peeled and diced
  • 2 tablespoons olive oil
  • 3 tablespoons maple syrup
  • 1 teaspoon ground cinnamon
  • Salt to taste
  • Chopped parsley for garnish

Instructions:

  1. Preheat oven to 400°F (200°C).
  2. In a large bowl, toss sweet potatoes with olive oil, maple syrup, cinnamon, and salt.
  3. Spread the sweet potatoes on a baking sheet in a single layer.
  4. Roast in the preheated oven for 25-30 minutes or until tender and caramelized.
  5. Garnish with chopped parsley before serving.

Broccoli Rabe Sauté:

Did you know that broccoli, a star in this sauté, has a low glycemic index, making it an ideal choice for your diabetic side dishes?

Broccoli is a diabetes-friendly vegetable due to its low glycemic index and high fiber content. This sauté combines the nutritional benefits of broccoli with olive oil and garlic, creating a flavorful dish that supports health-conscious choices. The red pepper flakes add a touch of spice, making it a well-rounded and enjoyable side.

Serving Size Calories Carbohydrates (g) Fiber (g) Protein (g) Fat (g) Sodium (mg)
1 cup ~70 8 4 3 4 Varies

Broccoli Rabe Sauté

Ingredients:

  • 1 bunch broccoli rabe, trimmed and blanched
  • 2 tablespoons olive oil
  • 3 cloves garlic, minced
  • Red pepper flakes to taste
  • Salt and pepper to taste
  • Lemon wedges for serving

Instructions:

  1. Heat olive oil in a pan over medium heat, add minced garlic, and sauté until fragrant.
  2. Add blanched broccoli rabe to the pan and sauté until heated through.
  3. Season with red pepper flakes, salt, and pepper.
  4. Serve with lemon wedges on the side.

Broccoli is an incredibly nutritious vegetable that provides a wide range of health benefits. One of the most significant advantages for people with diabetes is that broccoli has a low glycemic index, which makes it the most friendly diabetic side dishes

Balsamic Roasted Vegetables:

Balsamic roasted vegetables not only taste delicious but also provide a range of vitamins and antioxidants from colorful veggies.

This side dish is a nutritional powerhouse, featuring assorted vegetables rich in vitamins and minerals. The balsamic vinegar adds a burst of flavor while offering potential health benefits. With minimal added honey for sweetness, this dish is a colorful and tasty way to incorporate a variety of vegetables into your diabetic-friendly diet.

Serving Size Calories Carbohydrates (g) Fiber (g) Protein (g) Fat (g) Sodium (mg)
1 cup ~100 15 3 2 4 Varies

Balsamic Roasted Vegetables

Ingredients:

  • 2 cups assorted vegetables (bell peppers, zucchini, cherry tomatoes, etc.), diced
  • 3 tablespoons balsamic vinegar
  • 2 tablespoons olive oil
  • 1 tablespoon honey
  • 2 cloves garlic, minced
  • Salt and pepper to taste
  • Fresh basil for garnish

Instructions:

  1. Preheat oven to 425°F (220°C).
  2. In a bowl, whisk together balsamic vinegar, olive oil, honey, minced garlic, salt, and pepper.
  3. Toss the diced vegetables in the balsamic mixture until evenly coated.
  4. Spread the vegetables on a baking sheet and roast for 20-25 minutes or until tender.
  5. Garnish with fresh basil before serving.

This side dish is a must-try for those seeking a fun, healthier lifestyle.

Sautéed Brussels Sprouts with Bacon:

Did you know that Brussels sprouts, the star of this dish, are not only low in calories but also high in fiber, supporting digestive health?

Brussels sprouts, with their low-calorie content and substantial fiber, make them an excellent choice for individuals managing diabetes. The addition of bacon provides a savory touch, while the balsamic glaze enhances the overall flavor. This dish is a delicious way to incorporate a diabetic-friendly cruciferous vegetable into your meals.

Serving Size Calories Carbohydrates (g) Fiber (g) Protein (g) Fat (g) Sodium (mg)
1 cup ~150 15 7 6 10 Varies

Sautéed Brussels Sprouts with Bacon

Ingredients:

  • 1 pound Brussels sprouts, trimmed and halved
  • 4 slices bacon, chopped
  • 2 tablespoons olive oil
  • Salt and pepper to taste
  • Balsamic glaze for drizzling

Instructions:

  1. In a skillet, cook chopped bacon over medium heat until crispy. Remove and set aside.
  2. In the same skillet, add olive oil and Brussels sprouts, sautéing until golden and tender.
  3. Season with salt and pepper, toss in the cooked bacon and drizzle with balsamic glaze before serving.

Simple Green Salad with Citronette:

Are you aware that the citronette in this salad, made with lemon juice, offers not just flavor but also a dose of vitamin C and antioxidants?

The citronette dressing, with its base of olive oil and lemon juice, not only adds a zesty flavor to the salad but also provides health benefits. Lemon juice is rich in vitamin C and antioxidants, contributing to immune system support. This simple green salad is a refreshing and nutritious addition to your diabetic side dishes plan.

Serving Size Calories Carbohydrates (g) Fiber (g) Protein (g) Fat (g) Sodium (mg)
1 cup ~50 4 2 1 4 Varies

Simple Green Salad with Citronette

Ingredients:

  • 6 cups mixed salad greens
  • 1/4 cup olive oil
  • 2 tablespoons lemon juice
  • 1 teaspoon Dijon mustard
  • Salt and pepper to taste
  • Parmesan cheese shavings for garnish

Instructions:

  1. In a bowl, whisk together olive oil, lemon juice, Dijon mustard, salt, and pepper to make the citronette.
  2. Toss the mixed salad greens in the citronette until well-coated.
  3. Garnish with Parmesan cheese shavings before serving.

Here’s a zesty tip: Start your day by adding a splash of fresh lemon juice to a glass of water. It not only enhances the flavor but also kickstarts your metabolism and provides a refreshing boost of vitamin C!

Vegan Green Bean Casserole:

Green beans, a diabetes-friendly vegetable, contribute to digestive health due to their fiber content. The addition of coconut milk and nutritional yeast in this casserole provides a creamy texture and a boost of nutritional value. With only around 120 calories per cup, this dish is a flavorful and one of the most tasteful diabetic side dishes.

Serving Size Calories Carbohydrates (g) Fiber (g) Protein (g) Fat (g) Sodium (mg)
1 cup ~120 12 4 3 7 Varies

Vegan Green Bean Casserole

Ingredients:

  • 1 pound fresh green beans, trimmed and blanched
  • 1 can (14 oz) coconut milk
  • 1/3 cup all-purpose flour
  • 1 cup breadcrumbs
  • 1 cup sliced mushrooms
  • 2 cloves garlic, minced
  • 2 tablespoons nutritional yeast
  • Salt and pepper to taste
  • Fried onions for topping (optional)

Instructions:

  1. Preheat oven to 375°F (190°C).
  2. In a saucepan, whisk together coconut milk and flour over medium heat until thickened.
  3. In a large bowl, combine blanched green beans, sliced mushrooms, minced garlic, nutritional yeast, salt, and pepper.
  4. Pour the coconut milk mixture over the green bean mixture and toss until evenly coated.
  5. Transfer to a baking dish, top with breadcrumbs, and bake for 25-30 minutes.
  6. Optional: Garnish with fried onions before serving.

Butternut Squash Gratin:

Are you aware that butternut squash, the star of this gratin, is rich in fiber, offering 5 grams per cup?

Butternut squash, a nutrient-dense vegetable, is a great choice for those managing diabetes. The almond milk in the gratin adds a creamy element without compromising on health. With approximately 150 calories per cup, this dish is a delightful way to include fiber-rich vegetables in your diet, supporting both taste and well-being.

Serving Size Calories Carbohydrates (g) Fiber (g) Protein (g) Fat (g) Sodium (mg)
1 cup ~150 20 5 3 7 Varies

Butternut Squash Gratin

Ingredients:

  • 1 medium butternut squash, peeled, seeded, and thinly sliced
  • 1 cup almond milk
  • 2 tablespoons nutritional yeast
  • 2 cloves garlic, minced
  • 1/2 cup breadcrumbs
  • 2 tablespoons olive oil
  • Salt and pepper to taste
  • Fresh thyme for garnish

Instructions:

  1. Preheat oven to 375°F (190°C).
  2. In a bowl, combine almond milk, nutritional yeast, minced garlic, salt, and pepper.
  3. Layer sliced butternut squash in a baking dish, pouring the almond milk mixture over each layer.
  4. In a small bowl, mix breadcrumbs with olive oil and sprinkle over the top.
  5. Bake for 35-40 minutes or until the squash is tender.
  6. Garnish with fresh thyme before serving.

Dutch Beets:

Dutch beets, at around 35 calories per 100 grams, are not only low in calories but also offer approximately 2.8 grams of dietary fiber, promoting digestive health and potential benefits for blood sugar management. The combination of vegan butter, maple syrup, and Dijon mustard adds flavor without excessive calories. These beets not only contribute to digestive health but also align with a diabetic-friendly approach.

Serving Size Calories Carbohydrates (g) Fiber (g) Protein (g) Fat (g) Sodium (mg)
1 cup ~35 8 2.8 1 0 Varies

Dutch Beets

Ingredients:

  • 4 cups beets, cooked and sliced
  • 2 tablespoons vegan butter
  • 2 tablespoons maple syrup
  • 1 tablespoon Dijon mustard
  • Salt and pepper to taste
  • Chopped fresh parsley for garnish

Instructions:

  1. In a skillet, melt vegan butter over medium heat.
  2. Add cooked and sliced beets, tossing to coat.
  3. Stir in maple syrup and Dijon mustard, season with salt and pepper.
  4. Cook for 5-7 minutes until the beets are glazed and heated through.
  5. Garnish with chopped fresh parsley before serving.

Pesto Cauliflower:

Cauliflower, a versatile and low-calorie vegetable, makes this dish both flavorful and diabetes-conscious. The vegan pesto adds richness without compromising on health, and with approximately 120 calories per cup, it’s a guilt-free addition to your plate. The optional pine nuts contribute a satisfying crunch and nutritional value.

Serving Size Calories Carbohydrates (g) Fiber (g) Protein (g) Fat (g) Sodium (mg)
1 cup ~120 10 3 3 8 Varies

Pesto Cauliflower

Ingredients:

  • 1 head cauliflower, cut into florets
  • 1/2 cup vegan pesto
  • 2 tablespoons olive oil
  • Salt and pepper to taste
  • Pine nuts for garnish (optional)

Instructions:

  1. Preheat oven to 400°F (200°C).
  2. Toss cauliflower florets with vegan pesto, olive oil, salt, and pepper in a bowl.
  3. Spread the coated cauliflower on a baking sheet in a single layer.
  4. Roast for 20-25 minutes or until golden and tender.
  5. Optional: Garnish with pine nuts before serving.

Fried Cabbage:

Fried cabbage, with approximately 100 calories per cup, is a nutrient-dense and fiber-rich option for those mindful of their health. The vegetable oil and seasonings add flavor without excessive calories. This dish not only supports digestive health but also aligns with a diabetic-friendly approach to meals.

Serving Size Calories Carbohydrates (g) Fiber (g) Protein (g) Fat (g) Sodium (mg)
1 cup ~100 15 6 2 5 Varies

Fried Cabbage

Ingredients:

  • 1 head cabbage, shredded
  • 2 tablespoons vegetable oil
  • 1 onion, thinly sliced
  • 2 cloves garlic, minced
  • 1 teaspoon smoked paprika
  • Salt and pepper to taste
  • Chopped fresh parsley for garnish

Instructions:

  1. Heat vegetable oil in a large skillet over medium heat.
  2. Add sliced onion and minced garlic, sautéing until softened.
  3. Add shredded cabbage to the skillet, stirring to combine.
  4. Season with smoked paprika, salt, and pepper.
  5. Cook for 10-15 minutes until the cabbage is tender.
  6. Garnish with chopped fresh parsley before serving.

Allergic to any of the ingredients above? Don’t worry; you can customize them according to your needs to suit your taste buds and health.

Wrap up!

These diabetic side dishes are perfect for those with diabetes who are looking for healthy and tasty options. They combine plant-based ingredients and mindful cooking techniques to deliver a flavorful and nutritious diet that supports health-conscious choices. Don’t worry if you don’t get it right on the first try – just keep experimenting and enjoying these diabetic side dishes!

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