Recipes that Sneak In Veggies

Looking for healthy vegetable recipes that taste great, too? With our flavorful veggie recipes, it’s easy to transform produce—spinach, carrots, tomatoes, peppers, you name it—from bland to brilliant. Each of these delicious and diabetes-friendly meals is loaded with color and nutrients. And best of all, because vegetables are low in calories, you can add more food to your plate!
Spaghetti Squash Recipe

Spaghetti Squash with Chili

Swap out heavy noodles with spaghetti squash to cut back on carbs and calories. We also sneaked onion, garlic, tomatoes, green chiles, and corn into the chili to add even more nutrients and flavor to the diabetic recipe.

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Vegetable-Filled Omelets

It’s easy to hide a variety of veggies inside a protein-rich breakfast omelet. We filled ours with canned tomatoes, cucumber, squash, and avocado for a filling vegetable recipe with only 128 calories and 7 grams of carb per serving.

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Curry-Lime Chicken Kabobs

Grilling isn’t just for meats! Try alternating sliced peppers, zucchini, and cherry tomatoes with chicken or beef for lighter kabobs.

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Super Berry Smoothies

Toss vegetables like spinach, carrots, or Swiss chard into the blender with some fruit to easily incorporate extra produce in your diet. In this easy six-ingredient breakfast smoothie, spinach pairs nicely with strawberries, raspberries, and blueberries.

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BBQ Chicken Bites

Barbecued chicken is always a hit at parties. Instead of serving with buns or crackers, scoop the mouthwatering meat into miniature pepper halves. You’ll get flavorful crunch for fewer calories and carbs.

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Turkey Meatball Soup

Picky eaters will love the meatballs and pasta in this low-carb soup recipe. Three power foods—carrots, tomatoes, and spinach—add substance to the comforting dinner while keeping it at 230 calories per serving.

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Turkey-Vegetable ‘Sushi’

It only takes a few minutes to make these cute little appetizers stuffed with crunchy carrots, zucchini, and red sweet pepper. The cheesy turkey treats are low-carb, low-calorie, and low-fat.

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Carrot Cupcakes

It’s even possible to sneak vegetables into your dessert! Our personal favorite is the classic carrot cake. We baked our lightened-up version in cupcake form and topped the already-carrot-loaded dessert with extra shredded carrots for a pretty finishing touch.

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Striped Bass with Tomato Relish

Serve a tangy tomato, basil, and celery relish atop pan-fried fish for a gorgeous veggie recipe that’s rich in omega-3 fatty acids and low in carbs.

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Chicken Taco Casserole

Sweet pepper and spinach bring lots of vitamins A and C to this Tex-Mex layered meal-in-a-dish. One serving of this diabetic casserole gives you almost 70 percent of your daily vitamin C.

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Quick Shrimp Jambalaya

Collard greens--an excellent source of calcium and vitamins A, C, and K--gives this classic Cajun favorite a delicious nutrition boost. 

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Mushroom-Sausage Flatbreads

Pizza doesn't have to be topped with greasy pepperoni to be delicious. Our easy-to-make, diabetes-friendly flatbreads are topped with flavorful mushrooms, tomatoes, peppers, and onions.

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Grilled Garden Burgers

The veggies both in and on each juicy burger make this diabetes-friendly dish a delicious way to reach that goal of five vegetable servings a day. Thanks to the carrots, spinach, and tomatoes in this recipe, you'll get more than 60 percent of your daily vitamin A.

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Five-Minute Pilaf

Dress up brown rice with frozen veggies, reduced-fat pesto, and a sprinkling of nuts for an eye-catching and nutritious side dish to go with your favorite meat, poultry, or fish.

Tip: Short on time? Toss your chopped veggies in a little olive oil and balsamic vinegar and roast in a 375-degrees-Fahrenheit oven until the vegetables are tender and lightly browned.

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Mediterranean Stuffed Chicken

Red sweet peppers, green onions, and artichoke hearts give grand flavor to ordinary chicken breasts in this diabetes-friendly dinner dish. Because artichokes--raw or frozen--are low in calories and carbs and are virtually fat-free, they fit perfectly into diabetic diets. Plus, they help fill you up.

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Southwest Pasta Salad

Your family will enjoy eating veggies with this scrumptious pasta side dish that showcases multigrain noodles with five vegetables and a spinach pesto. Use chile flakes, cumin, and other herbs and spices to add pizzazz without extra sodium.

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Saucy Beans with Tomatoes

This Asian-seasoned bean-and-pepper side dish is low in calories and fat, yet it has lots of fiber and vitamin C.

Tip: Caramelize onions (cook for a long time over low heat until golden) to bring rich sweetness to standard steamed broccoli, vegetable casseroles, and stir-fries.

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Vegetable Carb Counts

Every diabetic meal plan has room for plenty of veggies. But remember, some vegetables have more carbohydrate than others. Take a look at how some popular veggies stack up cup for cup.

- Corn (yellow): 27 g 
- Potato (with skin): 26 g
- Peas: 21 g
- Squash (acorn): 15 g
- Carrots: 12 g
- Onion (sliced): 11 g
- Green beans: 7 g
- Tomato: 7 g
- Broccoli: 6 g
- Green sweet pepper (sliced): 4 g
- Celery: 3 g
- Romaine lettuce: 2 g
- Spinach: 1 g

All values based on 1 cup of raw vegetables. Source: USDA Nutrient Data Laboratoy

See 8 more delicious ways to add veggies to meals.

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