Apples. Cinnamon. Pumpkin spice. Sweet maple. The changing of the weather to fall brings many exciting additions to menus. However, many of these traditional fall-favorite flavors come in the form of high-carb and -calorie dishes. But remember, you can still enjoy all the comforting tastes of the season as part of your diabetes-friendly meal plan.
Gluten-free sections are common in grocery stores. Typically, they feature more carb-laden foods like bread, pasta, and cookies. That’s because gluten is a protein found in certain grains such as wheat, barley, and rye.Learn more about diabetes and gluten-free diets.
If you are following a gluten-free diet, here are some recipes to try! Many of them feature almond flour as a substitute for wheat flour. Almond flour can be a good alternative for people with diabetes because it is lower in carbohydrates than wheat flour. However, it is higher in fat and calories.
Gluten-Free Diabetes-Friendly Breakfast RecipesGluten-Free Chocolate Banana Muffins
Calories: 155 | Carbs: 25
These chocolate banana muffins can help curb a sweet tooth craving and pair nicely with a morning cup of coffee. Try to use a gluten-free baking mix that lists brown rice flour as the first ingredient to increase your whole-grain intake. You can substitute gluten-free oats for quinoa flakes if needed here as well.
Blueberry Almond Pancakes
Calories: 240 | Carbs: 16
High fiber, lower in carbs, gluten-free, no added sugar, and high in protein—these are not your average pancakes! How did we do it? We replaced wheat flour with almond flour, used a mashed banana instead of sugar, and added ground flaxseed for extra fiber. These pancakes will power you through your morning!
Gluten-Free Parmesan Biscuits
Calories: 65 | Carbs: 7
These biscuits taste like they were made at a restaurant. Count your carbs and you can work these into your meal plan. Make a veggie filled omelet to go along with it and you’ll have a tasty start to your day.
Gluten-Free Diabetes-Friendly Lunch and Dinner RecipesAvocado Alfredo with Zucchini Noodles
Calories: 180 | Carbs: 11
Zucchini noodles make an excellent, nutrient-rich replacement for regular pasta. You can spiralize your own zucchini with a special tool or make ribbons with a vegetable peeler. You can also check the produce section or the freezer aisle for spiralized zucchini and other spiralized veggies.
Pecan-Crusted Chicken Breast
Calories: 300 | Carbs: 3
If you have a craving for fried chicken, then try this crusted chicken dish instead. The result is impressive enough to serve for a special occasion but comforting enough to have on a relaxing evening. You’ll enjoy the homestyle crunchiness from the pecans along with a hint of natural sweetness and spiciness.
Green Bean "Fries"
Calories: 90 | Carbs: 14
Using other veggies besides potatoes for fries is a great way to still get a salty crunch fix. To keep this recipe gluten-free, it uses cornmeal as a “batter” to add some extra crunch to these veggie fries.
Budget-Friendly Stuffed Peppers
Calories: 230 | Carbs: 23
It doesn’t get much easier than this! Make this whole dish the night before and store in the refrigerator until you are ready to serve. Just heat them up in the oven or the microwave and you’ll have dinner for the whole family in no time. They’re also delicious when eaten cold!
Calories: 130 | Carbs: 10
Zucchini comes in as another gluten substitute win with this pizza dish! Low in carbs and calories, this zucchini pizza recipe is perfect for a Friday night meal and movie on the couch. Plus, this dish is vegetarian friendly—although you could add a lean protein option to make it even more satisfying.
Gluten-Free Diabetes-Friendly Desserts and SnacksGluten-Free Quinoa Chocolate Chip Cookies
Calories: 55 | Carbs: 8
You might be wary of trying a cookie made with quinoa, but these high-fiber cookies are delicious and easy to make! The texture is denser than a traditional cookie, but you can eat these cookies without the guilt.
Low-Carb Easy Tiramisu
Calories: 150 | Carbs: 6
This low-carb version of tiramisu uses a coffee-soaked gluten-free almond crumble instead of lady fingers. The creamy topping is made of Greek yogurt with a hint of mascarpone cheese for a lighter dessert with the same great taste.
Make sure to create a free Diabetes Food Hub® account so you can save these recipes. You’ll also be able to use the weekly meal planner tool, print out grocery lists or use the online grocery shopping feature, and much more!