Do you follow a vegan lifestyle, but don’t know the best diabetes friendly vegan recipes to try? Then stay tuned as dietitian Erin Palinski-Wade reveals the best, dietitian-approved diabetes vegan recipes that are easy to make, delicious, perfect for the whole family!
Diabetes expert and Registered Dietitian Erin Palinski-Wade, RD, CDCES shares everything you need to know about the best vegan recipes for diabetes & what diabetes-friendly vegan recipes are best for managing blood sugar levels.
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If you’re following a vegan diet, it might feel like a challenge to find recipes that work for blood sugar management. But there are many diabetes friendly vegan recipes that are actually easy to make and delicious. So stay tuned because I pulled together 12 of my favorite diabetic vegan recipes that you can make in 20 minutes or less that are all dietitian approved. [Music] Hi, Aaron here with Healthy Mom Happy Family. And I find as a registered dietitian that many of my clients who have diabetes want to follow a vegan diet, but they’re not always sure where to start when it comes to meal planning. And the problem is that some vegan recipes can be really rich in carbohydrate. And we might worry that they’re going to spike your blood sugar levels. But the good news is that there are many plant-based recipes that are packed with fiber richch carbohydrates which have less impact on blood sugar. And when the recipe includes a good source of plant-based protein and healthy fats, that helps with blood sugar balance even more. So that’s why I pulled together these incredible vegan recipes that are good for blood sugar that you are going to love. But before I dive in and share all my favorite vegan recipes for diabetes, remember to subscribe and hit that notification bell if you want to have access to all of my videos on type 2 diabetes management along with my favorite recipes. [Music] All right, so let’s dive in and look at my favorite choices for diabetes friendly vegan recipes that are delicious and easy to make. And whether you have been following a vegan diet for a long time or you just want to incorporate more plants into your diet, this list is packed with veggie forward recipes that prioritize those healthy fats and the lean protein along with the fiber to really help you meet your nutrition goals without sacrificing flavor or time. So, one of my favorite recipes to make for my family is this high-fiber watermelon salad over coconut rice. Now, I know what you’re thinking. You’re thinking, you know, how can I make a watermelon salad and add rice on top of it and not see my blood sugar spike, right? Those are some of the things that you’re always told to avoid with diabetes, watermelon rice. But this is the secret, fiber. This recipe swaps out traditional rice. In this version, I use white rice, which is a rice alternative that tastes and looks just like rice, but it’s actually made with plant-based protein and has five times the amount of fiber and significantly fewer carbs. So, that is where I’m getting all that flavor without the blood sugar spike. Now, this recipe is so simple, and you can even double or triple it if you want because it’s perfect for meal prep. I like to make one batch for the week. We have it for my family and you can use as a side dish. You can have it as an entree if you want to add a little more protein to it. Um, per serving, it’s only 182 calories, 30 g of carb, but 5 g of fiber and 10 g of protein. It’s really nice, balanced, and I feel like it’s very refreshing, especially in those warmer months. My next recipe that I love for dessert is raw vegan cookie dough. So, a lot of times you think, “Okay, I want a dessert. I want cookie dough, but I know it’s going to spike my blood sugar.” Well, this vegan cookie dough is delicious. I use this all the time at home with my kids. And the secret is really using chickpea flour because chickpeas are filled with soluble fiber. That’s the type of fiber that lowers the unhealthy LDL cholesterol levels. It improves blood sugar control. So, you’re seeing a much more balanced blood sugar when you have the chickpea flour. It’s lower in carb, higher in fiber, higher in protein. And then you’re pairing it with just a little bit of added sugar. So, because we’re not adding near as much added sugar as a traditional cookie dough, you get the flavor, you get the sweetness without the blood sugar spike. So, a serving here is 225 calories. You’re getting 35 carbs, but 4 g of fiber and 8 g of protein. So, it’s a really nice protein richch snack. Now, if you are a smoothie fan, you’re going to love my keto green smoothie. This pairs low carb vegetables with some delicious healthy fats like avocado and you get an incredibly smooth and delicious smoothie recipe without having to impact your blood sugar. And I love this because you can take it with you on the go. So no matter how busy you are, you can have this really great snack or meal in under 5 minutes. You can even put all your ingredients into a a little baggie, freeze them, and then just pop them in the blender when you want to make the smoothie to save even more time. So, if you want to keep this vegan, you just use unsweetened plant-based protein powder when you add it in, and you can boost the protein content, make it even more blood sugar friendly and more filling. Per serving, it’s 218 calories, only 17 g of carb with 2 g of fiber and 5 g of protein. All right, another dessert recipe I can’t get enough of is my watermelon ice cream. I love making ice cream, which is an alternative to ice cream that’s much better for you health-wise as well as blood sugar- wise. So, you know, typical ice cream, you have dairy milk, you have heavy cream, you have a lot of added sugar. That’s not what you’re going to find in this recipe. There’s only two ingredients. We’re using almond milk and frozen watermelon. So, the almond milk has a higher content of fat, so you’re getting a little bit more fat. You’re getting a little more fiber in this recipe um from the watermelon. You are not getting added sugars. The only sugars are coming from natural sources because we’re using unsweetened almond milk and we’re using watermelon. Now, what I love is that per serving, it’s only 39 calories and nine grams of carb. Compare that to a serving of ice cream, and you can see that you could eat multiple scoops before it comes anywhere near traditional ice cream. It’s perfect in those warmer weather months when you want a refreshing dessert, but you don’t want your blood sugar to spike. All right. Now, if you love salad, this vegan Caesar salad with roasted Sriracha chickpeas is terrific. I love this because the Sriracha chickpeas add a lot of flavor and they give a little bit of spice. This salad is gluten-free. You’re getting your vegetables, you’re getting your fiber, you’re getting your plant-based proteins, nine grams of fiber in this recipe. There’s also healthy fat in it. So, it’s very well balanced, very nutritious, and a great way to get more of those plant-based foods, more of the vegetables into your diet. Per serving, it’s only 277 calories, 33 g of carb with 9 g of fiber, and 13 g of protein. Now, I love a burger, and this spicy vegan black burger with oats is such a great choice if you want a vegan burger that you can make. And the beans are such a great way to get more resistant starch and more fiber into your diet. This has kind of a southwest flavor to it. Between the oats, the canned black beans, these are giving you all that resistant starch that’s benefiting your gut. It’s helping with blood sugar balance and regulation long term. So, yes, there is some carbohydrate in this recipe, but it is slow digested. It’s paired with the protein. It’s paired with the fiber. So, you’re going to see very balanced blood sugar levels. And all the ingredients in these vegan burgers are really beneficial to your long-term health. Per serving, it’s only 164 calories, 31 grams of carb with seven grams of fiber, and 8 g of protein. Now, if you love dips, this roasted red pepper dip with walnuts is so great as a side or for a snack. You’re getting the traditional roasted red peppers, but instead of breadcrumbs, it’s swapping them out with walnuts. You’re getting a pomegranate molasses to really sweeten it up and give it tangy without additional carbohydrates and sugar. It’s gluten-free. You’re getting a lot of antioxidants in this dip. It’s a really fun way to eat more vegetables or even whole grain crackers any time a day. Per serving, you’re getting 242 calories, only 8 g of carb with 2 g of fiber, and 5 g of protein. Now, if you love something to go, I love these easy vegan peanut butter banana muffins. These are so fun to make ahead of time. Great for meal prep. They make a perfect snack or you can add them to a lunch or a breakfast. But what I love about them is how well balanced they are. They’re really great for blood sugar balance because by adding the peanut butter in, we’re getting the healthy fat and we’re getting the protein which is helping to slow down the digestion of the carbohydrate in this muffin. And each muffin only has 190 calories, 27 carbs with 2 g of fiber and 5 g of protein. Now, if you love salads, try this Mediterranean chickpea artichoke salad. It’s made in a jar, which is so fun. So, I love anytime you can make something easy. You don’t have to cook. And that’s what these salad jars really are. You’re just taking a lot of pantry staples, some fresh vegetables, some chickpeas. It has color, it has flavor, it’s quick, and it’s portable. So, it’s a really, really great option, especially if you’re doing weekly meal prep. Per serving, this has 292 calories, 28 g of carb with 10 g of fiber, and 9 g of protein. So, really well balanced. Now, if you love soup, this bok choy soup is a fantastic choice. You’re getting all those dark green leafy cruciferous vegetables, which are so great for your health and for reducing inflammation. It’s a low in calories, low in carbohydrate, but soup by itself is so filling because of the volume. So, it’s a really great addition to a meal or if you want to have it as a snack. And what I love about this is you can make this whole soup in under 20 minutes. And that’s pretty impressive for a soup. Now, another really fun vegan recipe is this plant-based chickpea egg recipe. So, they look like scrambled eggs, but they are filling, flavorful, and they’re vegan. So, if you are just looking for more ways to get more plant-based protein or you want more fiber, this is such a fun alternative to traditional eggs. You can make them in less than 10 minutes, and one serving is 28 grams of net carbs. So, really well balanced between the protein, the fiber, the healthy fats, and those slow digested carbohydrates. If you love a spring roll, the spring roll with creamy peanut dressing is also absolutely delicious and such a fun way to get more vegetables in. And the peanut dipping sauce is a great way to boost your protein intake and healthy fat intake as well. Per serving, there only have 313 calories, 44 g of carb with 5 g of fiber, and 9 g of protein. So, it is a really well balanced fun meal option that you could pair with additional vegetables as well. [Music] So, the bottom line on vegan recipes for diabetes is that you can eat more plant-based foods and vegan recipes without spiking your blood sugar. There are so many vegan recipes out there that incorporate those slow digested carbohydrates along with plant-based protein and healthy fats so that you can give your body all the nutrition it needs while keeping your blood sugar in check. This is just some of my favorite vegan recipes for diabetes, but there are so many out there. So, you don’t have to stop at this list. All the recipes I shared today are linked below, so you can go try them out. You can print them, take them with you to the grocery store, and I would love to hear from you in the comments below which is your favorite. And also, if you have a vegan recipe that you love that’s blood sugar friendly, share it with me in the comments below, too. I’d love to check it out. Now, if you found today’s video helpful, make sure to subscribe and hit that notification bell so you never miss new tips, tricks, and recipes. Thanks so much for being here. [Music]