Easy Diabetic Meals for One

Easy Diabetic Meals for One

Find easy diabetics meals for one and other diabetes food ideas

If you have been living with diabetes, you most likely know the importance of diet and food choices and how they can affect your blood sugar levels and overall activity of the disease. Because food choices are crucial, many people increase their amount of home cooked, healthier meal options and take an interest in meal planning or working with a nutritionist. While recipes abound online and in bookstores, trying to find easy diabetic meals for one isn’t always so simple. Whether you are cooking just for yourself, or for you and your partner, the following diabetes recipes for one or two are delicious, healthy and ideal options for anyone with the disease:

Chicken Pasta Toss – This recipe from Diabetic Living Online is a mouthwatering meal that is easy to make and uses simple ingredients most people have on hand. Plus, with only 221 calories for each serving and 4 grams of fat, it is the perfect 30 minute diabetic meal for the health conscious cook.


12 ounces skinless, boneless chicken breast halves

6 ounces dried multigrain or whole grain penne pasta

1 tablespoon olive oil or canola oil

4 cloves garlic, minced

1/4 teaspoon crushed red pepper

2 cups broccoli florets

1 14 1/2 – ounce can diced tomatoes with green pepper, celery, and onions, undrained

1 tablespoon snipped fresh basil or oregano

Shaved Parmesan cheese (optional)


Cut chicken into bite-size strips; set aside. Cook pasta according to package directions. Drain.Meanwhile, in a large nonstick skillet heat oil over medium-high heat. Add garlic and crushed red pepper; cook and stir for 30 seconds. Add broccoli; cook and stir for 3 minutes more. Remove broccoli from skillet. Add chicken to the hot skillet; cook and stir for 3 to 4 minutes or until no longer pink. Return broccoli to the skillet. Add undrained tomatoes and drained pasta. Cook, stirring occasionally, until heated through.

To serve, divide pasta mixture among four shallow bowls. Sprinkle with basil and, if desired, Parmesan cheese. Makes 6 (1-1/3 cups each) servings

Mediterranean Quinoa Salad – A delicious salad made with quinoa and tuna is not only quick and easy to make but filling and healthy. Try this option from Diabetic Living.


2/3 cup red quinoa or regular quinoa

1 1/2 cups water

2 6 – ounce can very low-sodium chunk white tuna, drained

1 cup frozen peas and carrots, thawed

1/2 of a small red onion, halved and thinly sliced

1/2 cup bottled light Italian salad dressing

3/4 cup halved grape tomatoes, halved cherry tomatoes, or chopped tomatoes

Bibb or Boston lettuce leaves (optional)


In a fine-mesh strainer, rinse quinoa under cold running water; drain. In a small saucepan, combine the 1-1/2 cups water and quinoa. Bring to boiling; reduce heat. Cover and simmer for 15 minutes. Drain quinoa, if necessary.

Meanwhile, in a large bowl, combine tuna, peas and carrots, onion, and salad dressing. Lightly toss to combine. Add hot cooked quinoa to slightly soften the vegetables. Cool to room temperature. Stir in tomatoes just before serving. To serve, if desired, spoon salad mixture over lettuce leaves on serving plates. Makes 4 (1-1/3 cup) servings.

Veggie Sausage-Cheddar Frittata- Who says you can’t have breakfast for dinner? With this mouthwatering frittata from Health.com, you have a quick cook time and leftovers to enjoy later.


Cooking spray

1 green bell pepper, chopped

1 (8-ounce) package presliced mushrooms

4 (1.3-ounce) frozen vegetable protein sausage patties, thawed and crumbled

1/8 teaspoon salt

1/8 teaspoon freshly ground black pepper

1 cup egg substitute

1/4 cup fat-free half-and-half

1/2 cup (2 ounces) shredded reduced-fat sharp Cheddar cheese


Preheat broiler. Place a 12-inch ovenproof nonstick skillet over medium-high heat. Coat pan with cooking spray. Add chopped bell pepper and mushrooms; sauté 3 minutes. Add sausage, salt, and pepper; reduce heat to medium-low, and cook 1 minute.Combine egg substitute and half-and-half; carefully pour over sausage mixture. Cover and cook 6 minutes. (Frittata will be slightly moist on top.) Sprinkle with cheese. Broil 1 to 2 minutes or until cheese melts. Cut into 8 wedges.

To find additional easy diabetic recipes for one, or to learn more about diet and food choices when diagnosed with diabetes, browse our site.



Recipe Resource Links:





Follow us on Facebook for useful advice on how to maintain a healthy lifestyle.