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25 Recipes for Anyone Who’s Been Diagnosed with Prediabetes

Just learned you have prediabetes—and want to change your eating habits? You can add these easy and delicious recipes to your meal plan to for a quick start.

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A young doctor and an elderly patient are indoors at the woman's home. The doctor is talking to the woman while holding a tablet computer. They're both smiling.FatCamera/Getty Images

What Is Prediabetes?

It’s a health condition where blood sugar levels are above normal but not yet high enough to be diagnosed as type 2 diabetes. If you’ve recently been diagnosed with prediabetes, know that you’re not alone. Prediabetes affects more than 1 in 3 adults in the United States.

But there’s good news! Finding the right prediabetic diet plan can prevent or delay the onset of type 2 diabetes. We’ve rounded up healthy recipes to help you get started.

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Greek Veggie Omelet

Nutrition Facts
1/2 omelet: 271 calories, 19g fat (5g saturated fat), 378mg cholesterol, 475mg sodium, 7g carbohydrate (3g sugars, 2g fiber), 18g protein. Diabetic Exchanges: 2 medium-fat meat, 2 fat, 1 vegetable.

Omelets are an opportunity to get a jump-start on vegetables for the day. And with portobello mushrooms, spinach and onions, this Greek omelet delivers. True to its Greek inspiration, feta is a smart choice here. The crumbly cheese packs lots of flavor while keeping saturated fat on the lower end.

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Sweet Potato and Egg Skillet

Nutrition Facts
1 serving: 224 calories, 11g fat (5g saturated fat), 201mg cholesterol, 433mg sodium, 24g carbohydrate (10g sugars, 3g fiber), 8g protein. Diabetic Exchanges: 1-1/2 starch, 1-1/2 fat, 1 medium-fat meat.Sweet potatoes are a good source of fiber, which might help slow down digestion and help you feel full longer. This a big win for anyone —with or without prediabetes. This dish combines hearty sweet potatoes with eggs and spinach for an easy breakfast or brunch meal.
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Frittata Florentine

Nutrition Facts
1 slice: 176 calories, 11g fat (4g saturated fat), 174mg cholesterol, 451mg sodium, 4g carbohydrate (2g sugars, 1g fiber), 15g protein. Diabetic Exchanges: 2 medium-fat meat, 1/2 fat.

Breakfast, lunch, dinner? You decide. In just 30 minutes, this frittata Florentine can be anything you want it to be. Add a side salad to complete this protein- and veggie-packed meal.

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Feta Garbanzo Bean Salad

Nutrition Facts
2 cups: 268 calories, 16g fat (3g saturated fat), 8mg cholesterol, 586mg sodium, 24g carbohydrate (4g sugars, 7g fiber), 9g protein. Diabetic Exchanges: 3 fat, 1 starch, 1 lean meat, 1 vegetable.

Perfect for the person with prediabetes who’s also vegetarian, this Mediterranean- inspired salad uses cooked (or canned) chickpeas to help get this lunch on the table in only 15 minutes. Add grilled chicken for even more staying power.

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Salmon & Spinach Salad with Avocado

Nutrition Facts
1 serving: 386 calories, 27g fat (4g saturated fat), 57mg cholesterol, 614mg sodium, 15g carbohydrate (7g sugars, 5g fiber), 23g protein. Diabetic Exchanges: 3 lean meat, 3 fat, 2 vegetable.

Healthy fats, such as those found in salmon, nuts and avocado can help boost the satiety factor in meals. This can come in handy when you’re cutting back on the amount of bread or other starchy foods on the plate. And this salad really delivers on healthy fats, protein and vegetables.

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Turkey-Stuffed Bell Peppers

Nutrition Facts
2 stuffed pepper halves: 323 calories, 10g fat (0 saturated fat), 45mg cholesterol, 771mg sodium, 20g carbohydrate (6g sugars, 4g fiber), 40g protein. Diabetic Exchanges: 5 lean meat, 2 vegetable, 1 starch, 1/2 fat.

This classic family favorite uses extra-lean ground turkey to keep saturated fat low, which is important for heart health. With colorful bell peppers and fragrant onion, garlic and spices, this recipe is easy to put together and weighs in with just one carbohydrate serving (that’s 15 g carbohydrate for those who count carbs).

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General Tso’s Stew

Nutrition Facts
1 cup: 222 calories, 9g fat (2g saturated fat), 67mg cholesterol, 791mg sodium, 10g carbohydrate (5g sugars, 2g fiber), 25g protein. Diabetic Exchanges: 3 lean meat, 2 vegetable, 1/2 fat.

This stew combines the flavors of the popular General Tso’s dish using a slow cooker. It’s brimming with broccoli, peppers, onion and chicken—though you can add your favorite protein, too. Serve over brown rice or quinoa for a complete fiber-rich meal.

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Seafood Cioppino

Nutrition Facts
1-1/4 cups: 205 calories, 3g fat (1g saturated fat), 125mg cholesterol, 483mg sodium, 15g carbohydrate (8g sugars, 3g fiber), 29g protein. Diabetic Exchanges: 3 lean meat, 2 vegetable.

Seafood lovers will fawn over this simple stew packed with shrimp, fish, crab and clams. The rich white wine tomato broth adds incredible flavor. Serve a bowl with a piece of crusty sourdough bread—because yes, people with prediabetes can eat bread! And there’s plenty of room for it. This cioppino has just 15g carbs per serving.

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Slow-Cooker Split Pea Soup

Nutrition Facts
1 cup: 260 calories, 2g fat (1g saturated fat), 21mg cholesterol, 728mg sodium, 39g carbohydrate (7g sugars, 15g fiber), 23g protein. Diabetic Exchanges: 2-1/2 starch, 2 lean meat.

This “dump and press start” slow cooker recipe uses green split peas as the base. The hearty soup delivers a whopping 15g of fiber and 23g of protein for a simple and satisfying meal. Keep the sodium down and add even more flavor with a homemade broth or stock.

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Goat Cheese And Spinach Stuffed Chicken Exps Toham20 198868 E10 30 3b 2

Goat Cheese and Spinach Stuffed Chicken


Nutrition Facts
1 stuffed chicken breast: 347 calories, 14g fat (4g saturated fat), 111mg cholesterol, 532mg sodium, 13g carbohydrate (6g sugars, 5g fiber), 39g protein. Diabetic Exchanges: 7 lean meat, 1 vegetable, 1 fat.

Fancy enough for a special occasion, this stuffed chicken recipe is packed with a flavorful mix of goat cheese, spinach, sun-dried tomatoes and garlic. The roasted asparagus provides even more of a veggie boost to finish the plate.

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Blackened Tilapia with Zucchini Noodles

Nutrition Facts
1 serving: 203 calories, 4g fat (1g saturated fat), 83mg cholesterol, 522mg sodium, 8g carbohydrate (5g sugars, 2g fiber), 34g protein. Diabetic Exchanges: 5 lean meat, 1 vegetable, 1/2 fat.

This light 30-minute meal is packed with vegetables and lean protein. Swap in shrimp or your favorite white fish, such as flounder or sole, based on whatever you have on hand. Add a boost of fiber and plant protein with cooked cannellini beans or chickpeas.

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Spicy Beef & Pepper Stir-Fry

Nutrition Facts
3/4 cup: 312 calories, 16g fat (5g saturated fat), 46mg cholesterol, 641mg sodium, 15g carbohydrate (10g sugars, 2g fiber), 26g protein. Diabetic Exchanges: 3 lean meat, 2 fat, 1 vegetable, 1/2 starch.

The final flavors in this top-rated recipe make the long ingredient list worth the effort. Keeping heart health in mind, this stir-fry uses sirloin steak which is a leaner cut of beef. Serve with rice or quinoa to complete the meal.

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Pan-Roasted Chicken and Vegetables

Nutrition Facts
1 chicken thigh with 1 cup vegetables: 357 calories, 14g fat (3g saturated fat), 87mg cholesterol, 597mg sodium, 28g carbohydrate (3g sugars, 4g fiber), 28g protein. Diabetic Exchanges: 4 lean meat, 1-1/2 starch, 1 vegetable, 1 fat.

Few things beat the convenience of a sheet pan meal—besides maybe takeout. This top-rated chicken and vegetable recipe has everything you need for dinner in one place. Packed with flavorful chicken thighs, spinach and seasoned potatoes, it’s a satisfying dinner everyone will love.

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Firehouse Chili

Nutrition Facts
1 cup: 354 calories, 12g fat (4g saturated fat), 71mg cholesterol, 657mg sodium, 32g carbohydrate (10g sugars, 8g fiber), 31g protein. Diabetic Exchanges: 3 lean meat, 2 starch.

This chili is balanced with beans, and that’s a good idea for people with prediabetes. Beans add satisfying plant protein and fiber. Plus, they are low on the glycemic index and might help keep blood sugars in check. Use lean beef or turkey to keep saturated fats low.

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Flavorful Chicken Fajitas

Nutrition Facts
1 fajita: 369 calories, 15g fat (2g saturated fat), 63mg cholesterol, 689mg sodium, 30g carbohydrate (2g sugars, 1g fiber), 28g protein. Diabetic Exchanges: 3 lean meat, 2 starch, 2 fat.

If you thought that having prediabetes meant skipping out on Mexican night—dash those thoughts. These chicken fajitas a packed with flavor, protein and vegetables for the perfect satisfying, carb friendly meal. Get a little extra fiber by adding seared mushrooms to the mix and swapping in soft corn tortillas for regular flour.

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Vietnamese Pork Lettuce Wraps

Nutrition Facts
1 wrap: 199 calories, 11g fat (4g saturated fat), 38mg cholesterol, 312mg sodium, 12g carbohydrate (9g sugars, 2g fiber), 13g protein.

Crunchy, fresh and flavorful, these lettuce wraps combine seasoned pork filling with carrots, jalapenos and herbs. This recipe makes a lovely light meal or appetizer for any night of the week. Top with plenty of peanuts for an extra protein and healthy fat boost.

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Crunchy Broccoli Salad

Nutrition Facts
3/4 cup: 121 calories, 7g fat (1g saturated fat), 2mg cholesterol, 233mg sodium, 14g carbohydrate (10g sugars, 3g fiber), 3g protein. Diabetic Exchanges: 1 vegetable, 1 fat, 1/2 starch.

Since adding more vegetables to the plate is a top goal after a prediabetes diagnosis, you might be looking for fun ways to change them up. This crunchy broccoli salad is just the way. With sweet dried cranberries and crunchy sunflower seeds, this recipe gives broccoli a major upgrade!

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Rosemary Walnuts

Nutrition Facts
1/4 cup: 166 calories, 17g fat (2g saturated fat), 0 cholesterol, 118mg sodium, 4g carbohydrate (1g sugars, 2g fiber), 4g protein. Diabetic Exchanges: 3 fat

If you’re seeking a healthy and hearty snack on-the-go snack, these 4-ingredient rosemary walnuts are the answer. Packed with heart-healthy fats, the walnuts are perfect as is, mixed into granola or as a flavorful salad topper.

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Simple Guacamole

Nutrition Facts
2 tablespoons: 53 calories, 5g fat (1g saturated fat), 0 cholesterol, 51mg sodium, 3g carbohydrate (0 sugars, 2g fiber), 1g protein.

Snacks are essential for getting extra nutrition during the day and keeping hunger at bay. Guacamole is a delicious and filling way to get in some good fats. Try red bell pepper, jicama or cucumber slices for dipping.

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Roasted Beetroot and Garlic Hummus

Nutrition Facts
1/4 cup: 87 calories, 5g fat (1g saturated fat), 0 cholesterol, 131mg sodium, 8g carbohydrate (3g sugars, 2g fiber), 2g protein. Diabetic exchanges: 1 fat, 1/2 starch

Snacking on this brightly colored hummus is an easy way to fit in some plant-based protein and fiber. And the beets are a bonus. Beets get their rich color from plant compounds that might help lower the risk of chronic disease and others that may help with blood pressure and blood glucose management.

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Caprese Salad Kabobs

Nutrition Facts
1 kabob: 44 calories, 4g fat (1g saturated fat), 5mg cholesterol, 10mg sodium, 2g carbohydrate (1g sugars, 0 fiber), 1g protein. Diabetic Exchanges: 1 fat.

These can be made ahead, adding a drizzle of balsamic vinegar just before serving. Pack a few Caprese kabobs for the salad part of lunch, eat as an appetizer or enjoy as a fresh and flavorful snack any time of the day.

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Peppermint Meringues

Peppermint Meringues

Nutrition Facts1 meringue: 32 calories, 0 fat (0 saturated fat), 0 cholesterol, 23mg sodium, 8g carbohydrate (7g sugars, 0 fiber), 0 protein. Diabetic Exchanges: 1/2 starch.
Peppermint lovers won’t be able to get enough of these light and airy delights. They’re light in calories and fat, but big on taste.
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Berries with Vanilla Custard

Nutrition Facts
1/2 cup berries with 1/4 cup sauce: 166 calories, 9g fat (5g saturated fat), 132mg cholesterol, 34mg sodium, 16g carbohydrate (11g sugars, 4g fiber), 4g protein. Diabetic Exchanges: 1-1/2 fat, 1/2 starch, 1/2 fruit.

This recipe creator has the right idea! When working to manage blood sugars, berries are an excellent choice. They are high in water and fiber and naturally sweet on their own. These berries are tossed with a simple vanilla custard to take fresh berries to dessert status. See the best fruit for people with diabetes.

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Must-Have Tiramisu

Nutrition Facts
1 piece: 177 calories, 6g fat (4g saturated fat), 41mg cholesterol, 80mg sodium, 25g carbohydrate (18g sugars, 0 fiber), 6g protein.
This is the perfect guilt-free version of a classic dessert, great for special occasions when paired with these diabetic-friendly dinner ideas.
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Chocolate-Coconut Angel Cupcakes

Nutrition Facts
1 cupcake: 110 calories, 2g fat (2g saturated fat), 0 cholesterol, 78mg sodium, 22g carbohydrate (17g sugars, 1g fiber), 2g protein. Diabetic Exchanges: 1-1/2 starch.

Angel food cake is known as a lower-carb dessert. These cupcakes take it up a notch with the addition of coconut and cocoa powder for a new and interesting spin. Be sure to choose unsweetened cocoa powder for the best results.

Don’t forget—there are important prediabetes foods to avoid, too.

Marisa Moore, RDN
Marisa Moore, MBA. RDN. || Marisa is a nationally-recognized Registered Dietitian Nutritionist specializing in media, food and nutrition communications, recipe development, and consulting. She is also a food photographer.
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