10 Delicious Recipes for a Prediabetes Diet

If you’ve been recently diagnosed with prediabetes, your doctor may have advised you to make certain lifestyle changes to keep it from progressing to full-blown type 2 diabetes. One of the most important changes is adopting a healthier diet that’s low in sugar, carbs, and unhealthy fats.

But what if you’re someone who loves tasty food and can’t imagine giving up on your favorite dishes? The good news is there are plenty of amazing modifications and diabetic-friendly recipes that won’t make you compromise on taste.

Here are ten delicious recipes that will not only satisfy your taste buds but also help keep your prediabetes in control.

1. Broiled Salmon with Pesto

Salmon is a nutrient-packed fish that’s high in protein, omega-3 fatty acids, and vitamin D. Pesto adds a fresh and flavorful topping that complements salmon’s natural flavors.

Ingredients:
– 4 salmon fillets (6 ounces each)
– 4 tbsp pesto
– Salt and pepper to taste

Directions:
1. Preheat the oven and place a broiler pan on the top rack.
2. Season the salmon fillets with salt and pepper.
3. Spread 1 tbsp of pesto over each fillet.
4. Place the fillets on the hot pan and broil for 7-8 minutes or until fully cooked.
5. Serve immediately with a side of steamed vegetables.

2. Roasted Vegetable Salad

This fiber-rich salad is packed with colorful veggies and topped with a homemade vinaigrette.

Ingredients:
– 1 cup cherry tomatoes
– 1 cup asparagus
– 1 cup red bell pepper
– 1 cup zucchini
– 1/4 cup olive oil
– Salt and pepper to taste
– 2 cups arugula
– 1/4 cup balsamic vinaigrette

Directions:
1. Preheat the oven to 400°F.
2. Spread the cherry tomatoes, asparagus, red bell pepper, and zucchini on a baking sheet.
3. Drizzle 1/4 cup of olive oil over the veggies and season with salt and pepper.
4. Roast the vegetables in the oven for 20-25 minutes.
5. In a bowl, toss the roasted vegetables with arugula and balsamic vinaigrette.
6. Serve immediately.

3. Grilled Chicken and Vegetables Kabobs

This low-carb, high-protein dish is perfect for a summer BBQ. You can use any vegetables you like, but we recommend peppers, onions, and zucchini.

Ingredients:
– 2 chicken breasts
– 2 bell peppers
– 1 onion
– 1 zucchini
– 1/4 cup olive oil
– Salt and pepper to taste

Directions:
1. Soak wooden skewers in water for 30 minutes.
2. Cut the chicken, peppers, onion, and zucchini into bite-sized pieces.
3. Thread the chicken and veggies onto the skewers.
4. Brush with olive oil and season with salt and pepper.
5. Grill the skewers over medium-high heat for 10-15 minutes, turning occasionally, or until the chicken is fully cooked.
6. Serve hot.

4. Cauliflower Fried Rice

If you’re craving Asian food but want to avoid the carbs, this cauliflower rice recipe is a great alternative. It’s packed with nutritious veggies like carrots, peas, and onions.

Ingredients:
– 1 head of cauliflower
– 1 carrot
– 1/2 cup frozen peas
– 1 onion
– 2 tbsp sesame oil
– 2 eggs, beaten
– 1 tbsp soy sauce

Directions:
1. Cut the cauliflower into florets and pulse in a food processor until it resembles rice.
2. Finely chop the carrot, onion, and peas.
3. Heat the sesame oil in a wok or large skillet over medium-high heat.
4. Add the veggies and stir-fry for 3-4 minutes or until tender.
5. Push the veggies to one side of the wok and add the beaten eggs on the other side.
6. Scramble the eggs and mix with the veggies.
7. Add the cauliflower rice and soy sauce. Cook for an additional 5-7 minutes or until the cauliflower is cooked.
8. Serve hot.

5. Grilled Portobello Mushrooms

Mushrooms are a great vegetarian source of protein and have a meaty texture that makes them a great alternative to meat.

Ingredients:
– 4 portobello mushroom caps
– 2 tbsp olive oil
– 2 cloves garlic, minced
– 1 tsp dried basil
– Salt and pepper to taste

Directions:
1. Preheat the grill to medium-high heat.
2. Brush the mushroom caps with olive oil and season with garlic, basil, salt, and pepper.
3. Grill the mushrooms for 4-5 minutes per side, or until tender and juicy.
4. Serve hot.

6. Greek Salad with Grilled Chicken

This refreshing salad is packed with crisp veggies, salty feta cheese, and juicy grilled chicken.

Ingredients:
– 2 chicken breasts
– 2 cups cherry tomatoes
– 2 cups cucumber
– 1 cup red onion
– 1 cup Kalamata olives
– 1/2 cup crumbled feta cheese
– 1/4 cup olive oil
– 2 tbsp red wine vinegar
– Salt and pepper to taste

Directions:
1. Preheat the grill to medium-high heat.
2. Season the chicken breasts with salt and pepper and grill for 8-10 minutes per side, or until fully cooked.
3. In a large bowl, combine the cherry tomatoes, cucumber, red onion, and Kalamata olives.
4. In a separate bowl, whisk together the olive oil, red wine vinegar, salt, and pepper.
5. Toss the salad with the dressing and top with crumbled feta cheese and sliced grilled chicken.
6. Serve chilled.

7. Baked Sweet Potato Fries

Instead of regular fries that are high in carbs and unhealthy fats, try these baked sweet potato fries that are loaded with fiber, potassium, and antioxidants.

Ingredients:
– 2 sweet potatoes
– 2 tbsp olive oil
– 1 tsp paprika
– 1/2 tsp salt

Directions:
1. Preheat the oven to 450°F.
2. Cut the sweet potatoes into wedges and toss them with olive oil, paprika, and salt.
3. Spread the fries in a single layer on a baking sheet and bake for 20-25 minutes or until crispy and golden brown.
4. Serve hot.

8. Black Bean Tacos

Tacos are a crowd-pleaser, and these black bean tacos are no exception. They’re packed with plant-based protein, fiber, and flavor.

Ingredients:
– 6 corn tortillas
– 1 can black beans, drained and rinsed
– 1 cup cherry tomatoes
– 1 avocado
– 1/4 cup cilantro, chopped
– 1 lime, juiced
– Salt and pepper to taste

Directions:
1. Warm the tortillas in the microwave or on a griddle.
2. Heat the black beans in a small saucepan over medium heat.
3. Slice the cherry tomatoes and avocado.
4. In a small bowl, mix together cilantro, lime juice, salt, and pepper.
5. Assemble the tacos by adding black beans, cherry tomatoes, avocado, and cilantro-lime dressing to each tortilla.
6. Serve hot.

9. Grilled Shrimp Skewers

Shrimp is a low-calorie, high-protein seafood that’s perfect for grilling. These shrimp skewers are delicious and easy to make.

Ingredients:
– 12 shrimp, peeled and deveined
– 1 bell pepper
– 1 zucchini
– 1/4 cup olive oil
– 1 lemon, juiced
– Salt and pepper to taste

Directions:
1. Soak wooden skewers in water for 30 minutes.
2. Cut the bell pepper and zucchini into bite-sized pieces.
3. Thread the shrimp and veggies onto the skewers.
4. Brush with olive oil and season with salt and pepper.
5. Grill the skewers over medium-high heat for 5-7 minutes, turning occasionally, or until the shrimp is fully cooked.
6. Squeeze fresh lemon juice over the skewers before serving.

10. Apple Cinnamon Oatmeal

Oatmeal is a healthy breakfast option that’s high in fiber and low in glycemic index. This recipe adds fresh apples, cinnamon, and nuts to make it even more delicious.

Ingredients:
– 1 cup rolled oats
– 2 cups water
– 1 apple, diced
– 1 tsp cinnamon
– 1/4 cup chopped walnuts
– 1 tbsp honey

Directions:
1. In a small saucepan, bring the rolled oats and water to a boil.
2. Reduce the heat and simmer for 5-7 minutes, or until the oatmeal reaches your desired consistency.
3. Add the diced apple, cinnamon, walnuts, and honey to the oatmeal.
4. Stir well and cook for an additional 1-2 minutes.
5. Serve hot.

In conclusion, having prediabetes doesn’t mean you have to sacrifice delicious food. These ten recipes are not only tasty but also low in carbs, sugar, and unhealthy fats, making them perfect for a prediabetes-friendly diet.