14 Gluten-Free Recipes that are Diabetes-Friendly, Too!

Yummy recipes for every meal of the day!

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Living with special dietary needs isn’t always easy, especially if you’re dealing with more than one! Counting carbs for diabetes is challenging enough, but if you’re also gluten-free, finding appropriate foods can be even more difficult! For this reason, we’ve put together a list of 14 gluten-free and diabetes-friendly recipes that you can use to help you stay on track! And luckily for you, they all happen to taste amazing too!

Gluten-Friendly Recipes

skinny peanut butter yogurt dip

Avoiding gluten can be harder than you think, especially because it feels like it’s in so many foods! Fortunately, there are some other tasty options to go for. Great gluten-free carbohydrate options include fruit, rice, quinoa, farro, potatoes, corn, and winter squash. Keep in mind that you will need to avoid anything that includes wheat, such as wheat or whole weat products, barley, rye, and certain sauces such as soy sauce and Worcestershire sauce. 

Diabetes-Friendly Recipes

These two main ingredients compliment each other to create a seriously delicious side dish.

It’s very important to make sure you are eating nutritious foods if you are living with diabetes. Oftentimes, people with diabetes need to watch their carbohydrate intake and make sure they are getting the perfect amount to keep their blood sugar in check. Food choices matter. Not only should you be watching your carbs, but you should also be picking good, high fiber ones and pairing them with protein and healthy fats.

Put It All Together

high-protein breakfasts

For recipes that are both diabetes-friendly and gluten-free, they need to be moderate or low in carbs, and those carbs need to come from gluten-free sources. Examples include starchy vegetables, fruit, and grains that do not contain wheat, such as rice, quinoa, and farro. Below, we’ve outlined some of the best recipes for different types of meals so that you can eat healthy meals and stay on track all day!

Breakfast

Our flavorful egg muffins recipe is loaded with nutritious and fresh ingredients.

It’s important for everyone to eat breakfast, no matter what kind of diet you’re on! Here are some great gluten-free, diabetic-friendly breakfast recipes to give you the energy you need to get through the day!

Quick and Easy Egg Muffins (Carbs: 7 grams per serving)

Hummus Breakfast Bowl (Carbs: 34 grams per serving)

Souffle Omelet with Mushrooms (Carbs: 10 grams per serving)

Mains

The key to a diabetic and gluten-free main course is to make sure that you’re going for things like lean protein, healthy fats, veggies, and high fiber, gluten-free grains. The best plate is a colorful plate, so give one of these high-protein, low-to-moderate carb plates a try!

Grilled Chicken and Zucchini Salad (Carbs: 5 grams per serving)

Slow Cooker Herb Chicken and Vegetables (Carbs: 22 grams per serving)

Salmon, Kale, and Cashew Bowl (Carbs: 42 grams per serving)

Stuffed Patty Pan Squash (Carbs: 15 grams per serving)

Sides

Sometimes you need to add a little extra “oomph” to your meal, and we’ve listed the perfect sides for that! 

Roasted Brussels Sprouts with Spicy Charred Corn (Carbs: 17 grams per serving)

Black Rice and Date Salad with Balsamic Vinaigrette (Carbs: 17 grams per serving)

Cheesy Chicken Sweet Potato Skins (Carbs: 19 grams per serving)

Snacks & Dessert

Our chocolate peanut butter popcorn offers the perfect combination of flavors!

Just because you have special dietary needs doesn’t mean you have to skip dessert! Here’s some great low-carb desserts and snacks that you can fit into your lifestyle for a treat here and there.

Chocolate Peanut Butter Popcorn (Carbs: 13 grams per serving)

Quinoa Almond Joy Bars (Carbs: 10 grams per serving)

Skinny Peanut Butter Yogurt Dip (Carbs: 3 grams per serving)

Herb-Roasted Nuts (Carbs: 6 grams per serving)

For even more gluten-free and diabetes-friendly recipes, check out our recipe search filter feature on our website! Just select “diabetic-friendly” or “gluten-free” under diet type!

If you’d like more information about eating well and living a healthier lifestyle, check out our Pinterest and Instagram page for more.

This post may include affiliate links.

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Kelsey Butler, MS, RDN

Kelsey Butler is a Registered Dietitian and recipe developer. From a young age, Kelsey found a love for creating delicious recipes. Now, with a Master's in Nutritional Sciences, Kelsey uses her culinary skills to create healthy and unique recipes for many different diets. She is passionate about creating a healthy relationship with all foods and recipes that everyone can enjoy. Kelsey has a passion for cooking, but she also enjoys the outdoors, staying active, and traveling. She is currently living with her partner in New Zealand.

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