Recipes for Kids With Diabetes

What Should My Child With Diabetes Eat?

Kids with diabetes should eat healthy foods, just like everyone else. But they need to watch how many carbohydrates they have to help keep their blood sugar levels steady.

These recipes for people who have diabetes, but anyone can enjoy them.

Note: The nutrition facts for each recipe may vary depending on which brands of ingredients you use. Here are some helpful tips on reading food labels.

Breakfast

Healthy Breakfast

Prep time: 5 minutes | Serves 1 | Serving Size: 1-1/2 cup

Ingredients:

• 6 ounces fruit-flavored, fat-free Greek yogurt
• 1 fresh peach, sliced
• 1 teaspoon dried cranberries
• 1 teaspoon crushed walnuts, pecans, or almonds

How to prepare:

1. Place the yogurt in a cup.
2. Layer the peach slices on the yogurt.
3. Top with cranberries and nuts.

Nutrition facts (per serving):

• 220 calories
• 15 g protein
• 2 g fat
• 0 g saturated fat
• 39 g carbohydrate
• 2 g fiber
• 0 mg cholesterol
• 70 mg sodium
• 36 g sugar

Vegetable Skillet Frittata

Prep time: 25 minutes | Serves 4 | Serving size: 1/4 of a 10-inch skillet

Ingredients:

• 1 tablespoon olive oil
• 1/2 cup onion, chopped
• 1 cup red pepper, chopped
• 1-1/2 cups broccoli florets, cut into small pieces
• 1/2 cup liquid egg whites
• 2 eggs, beaten
• 1/2 cup reduced-fat cheddar cheese

How to prepare:

1. Preheat broiler.
2. Add 1 tablespoon of olive oil to the skillet over medium heat.
3. Add the onion, pepper, and broccoli. Cook for 5 minutes, stirring occasionally.
4. Pour egg whites and eggs into skillet over the vegetables.
5. Cook until eggs are almost fully cooked. Top with cheese.
6. Use an oven mitten to transfer the skillet into the oven. Broil until the cheese is melted and eggs are fully cooked.
7. Remove pan from the oven and allow to cool for a minute before serving.

Nutrition facts (per serving):

• 160 calories
• 12 g protein
• 8 g fat
• 3 g saturated fat
• 9 g carbohydrate
• 3 g fiber
• 80 mg cholesterol
• 210 mg sodium
• 3 g sugar

Lunch or Dinner

Club Wrap

Prep time: 8 minutes | Serves 1 | Serving Size: 1 sandwich

Ingredients:

• 1 whole-wheat tortilla (7 inches)
• 2 tablespoons hummus
• 1 leaf of romaine lettuce
• 1 slice turkey lunchmeat
• 1 slice ham lunchmeat
• 1 slice Swiss cheese
• 2 tomato slices

How to prepare:

1. Place tortilla on a flat surface.
2. Spread hummus on one side of tortilla.
3. Lay the lettuce, turkey, ham, Swiss cheese, and tomato on top of the hummus.
4. Roll the tortilla in the shape of a cylinder.

Nutrition facts (per serving):

• 320 calories
• 20 g protein
• 13 g fat
• 5 g saturated fat
• 30 g carbohydrate
• 5 g fiber
• 45 mg cholesterol
• 1,340 mg sodium
• 3 g sugar

Five-Spice Chicken Salad Wrap

Prep time: 1 hour and 10 minutes | Serves 2 | Serving size: 1 wrap

Ingredients

Chicken ingredients:

• large bone-in chicken breast, skin removed
• 1/2 teaspoon salt substitute
• 1/2 teaspoon black pepper

Salad ingredients:

• scallion
• stalk celery
• 1/2 teaspoon Chinese five-spice powder
• 1/4 teaspoon black pepper
• 1 tablespoon fat-free mayonnaise
• 2 romaine lettuce leaves
• 1 whole-wheat wrap (8 inches)

How to prepare:

Cooking the chicken:

1. Preheat oven to 350°F (176°C).
2. Line baking sheet or roasting pan with foil. Spray foil with cooking spray and place chicken on top.
3. Spray chicken with cooking spray and season with salt substitute and black pepper. Roast for 1 hour.
4. Allow to cool completely before pulling meat off of the bone and dicing. Chicken can be cooked a day or two in advance and kept refrigerated.

Making the salad:

1. Finely chop scallion and celery.
2. In a large bowl, combine the pre-made chicken, scallion, celery, five-spice powder, pepper, and mayonnaise. Stir until well combined.
3. Spoon chicken mixture onto wrap and place lettuce on top. Roll up, cut in half, and serve with some crispy fresh veggies.

Nutrition facts (per serving):

• 160 calories
• 17 g protein
• 2.5 g fat
• 0 g saturated fat
• 18 g carbohydrate
• 4 g fiber
• 35 mg cholesterol
• 120 mg sodium
• 2 g sugar

Grilled Cheese and Pear Sandwich

Prep time: 15 minutes | Serves 1 | Serving Size: 1 sandwich

Ingredients:

• 2 slices of 100% whole-grain or 100% whole wheat bread
• 1/2 tablespoon butter
• 1 teaspoon of mustard
• 1 slice of Swiss cheese
• 1/2 pear, sliced

How to prepare:

1. Spread butter on one side of each bread slice. These sides will be on the outside of your sandwich.
2. Spread the other sides with mustard. They will be on the inside.
3. Place one slice of bread, butter side down, on the cool skillet.
4. Add the Swiss cheese.
5. Add the sliced pears on top of the cheese.
6. Top with the other bread slice, mustard-side down.
7. Heat the skillet on low to medium heat.
8. Cook, flipping once, until the edges are golden and the cheese is melted.

Nutrition facts (per serving):

• 370 calories
• 15 g protein
• 13 g fat
• 7 g saturated fat
• 50 g carbohydrate
• 6 g fiber
• 35 mg cholesterol
• 560 mg sodium
• 13 g sugar

Salmon Salad

Prep time: 10 minutes | Serves 2 | Serving size: 3/4 cup

Ingredients:

• 8 ounces canned salmon (packed in water, not oil), drained
• 1 small carrot, peeled and diced
• 1 tablespoon cucumber, diced
• 1 scallion, ends removed, finely chopped
• 1 tablespoon fat-free plain Greek yogurt or low-fat/fat-free mayonnaise
• 1/2 teaspoon black pepper
• Juice of 1/2 lemon

How to prepare:

1. Put all ingredients in a mixing bowl.
2. Stir well to combine. Serve and enjoy!

Nutrition facts (per serving):

• 140 calories
• 23 g protein
• 3 g fat
• 0 g saturated fat
• 4 g carbohydrate
• 1 g fiber
• 40 mg cholesterol
• 220 mg sodium
• 2 g sugar

Tomato Basil Pizza

Prep time: 15 minutes | Serves 1 | Serving Size: 1 English muffin with toppings

Ingredients:

• 1 whole-wheat English muffin
• 2 tablespoons tomato sauce
• 2 slices of a tomato
• 2 tablespoons shredded part-skim mozzarella cheese
• 1 tablespoon fresh basil, chopped

How to prepare:

1. Preheat broiler.
2. Slice the English muffin in half. Place halves on a small baking sheet.
3. Spread the tomato sauce on the muffins.
4. Top with cheese, basil, and a tomato slice.
5. Broil until cheese is brown and sauce is bubbly.
6. Serve immediately.

Nutrition facts (per serving):

• 180 calories
• 10 g protein
• 3 g fat
• 2 g saturated fat
• 27 g carbohydrate
• 4 g fiber
• 10 mg cholesterol
• 490 mg sodium
• 5 g sugar

Turkey Tenderloin With Vegetables

Prep time: 40 minutes | Serves 4 | Serving size: 1/4 of the recipe

Ingredients:

• Boneless, skinless turkey breast tenderloin (about 1 lb.)
• 1/2 teaspoon black pepper
• 3 garlic cloves, minced 
• 2 tablespoons low-sodium chicken broth
• 2 teaspoons cornstarch
• 1-1/2 teaspoons oregano
• 1 teaspoon onion powder
• 1 tablespoon Parmesan cheese
• 1 cup tomatoes, chopped
• 1/2 cup zucchini, chopped
• 1/2 cup yellow squash, chopped
• 1/2 cup onion, chopped

How to prepare:

1. Preheat broiler.
2. Combine black pepper and garlic in a small bowl and rub mixture on both sides of turkey.
3. Place turkey on broiler pan and broil for 5 minutes. Turn and broil for another 5 minutes, or until internal temperature reaches 185°F (85°C). Juices should run clear, and the turkey should not be pink in the center.
4. While turkey is cooking, combine chicken broth, cornstarch, oregano, onion powder, and Parmesan cheese in saucepan, and mix well.
5. Stir in tomatoes, zucchini, squash, and onions.
6. Cook and stir vegetables over medium heat until mixture boils and thickens. Cook and stir 2 minutes more after mixture begins to thicken.
7. When the turkey is done cooking, place the vegetables on top of it to serve.

Nutrition facts (per serving):

• 160 calories
• 30 g protein
• 2.5 g fat
• 0 g saturated fat
• 8 g carbohydrate
• 2 g fiber
• 45 mg cholesterol
• 100 mg sodium
• 3 g sugar

Snacks/Sides

Southwest Popcorn

Prep time: 10 minutes | Serves: 6 | Serving Size: 1-1/2 cups

Ingredients:

• 1 bag of light microwave popcorn
• 1-1/2 teaspoons cumin
• 1-1/2 teaspoons garlic powder
• 1-1/2 teaspoons onion powder
• 1 dash of cayenne pepper (optional)

How to prepare:

1. Cook the popcorn according to the package directions.
2. Carefully open the popcorn bag when popping is done.
3. Add all of the spices to the bag.
4. Roll the top of the bag closed and shake for 30 seconds.
5. Pour the popcorn into a large bowl and enjoy!

Nutrition facts (per serving):

• 60 calories
• 2 g protein
• 1 g fat
• 0 g saturated fat
• 11 g carbohydrate
• 2 g fiber
• 0 mg cholesterol
• 80 mg sodium
• 0 g sugar

Spicy Black Bean Cilantro Dip

Prep time: 8 minutes | Serves 2-4 | Serving Size: 2 tablespoons

Ingredients:

• 15-ounce can of black beans (no salt added), drained and rinsed 
• 1 clove garlic
• 1 teaspoon lemon juice
• 1/4 cup cilantro
• 2 tablespoons olive oil
• 1/4 cup water
• 1/2 small jalapeño pepper (optional), ribs and seeds removed

How to prepare:

1. Place beans, garlic, lemon juice, cilantro, olive oil, water, and jalapeño (if desired) into the bowl of a food processor or blender. Process until smooth, about 5 minutes, stopping halfway through to scrape down the sides.
2. Serve with fresh cut-up vegetables — try carrots, broccoli, bell peppers, and celery — for dipping.

Nutrition facts (per serving):

• 140 calories
• 6 g protein
• 7 g fat
• 1 g saturated fat
• 15 g carbohydrate
• 5 g fiber
• 0 mg cholesterol
• 15 mg sodium
• 0 g sugar

Desserts

Peanut Butter & Banana Chocolate Chip Cookies

Prep time: 1 hour, 30 minutes | Serves about 12 | Serving Size: 1 cookie

Ingredients:

• 2 cups uncooked old-fashioned oats
• 1/2 cup chocolate chips
• 1 cup chopped walnuts
• 1/2 cup creamy peanut butter
• 1/2 teaspoon salt
• 1-1/2 cups mashed banana
• 1/3 cup vegetable oil
• 1 teaspoon vanilla extract

How to prepare:

1. Preheat oven to 350°F (176°C).
2. Combine the first 5 ingredients in a large bowl and stir well.
3. In a separate bowl, combine the banana, oil, and vanilla and stir well.
4. Add the banana mixture to dry ingredients, stirring as you add.
5. Let the mixture sit for 15 minutes.
6. Place rounded tablespoon-size scoops of dough onto ungreased baking sheet.
7. Bake for 15 minutes or until lightly golden.
8. Transfer the cookies to wire racks. Cool completely before serving.

Nutrition facts (per serving):

• 120 calories
• 3 g protein
• 9 g fat
• 1.5 g saturated fat
• 10 g carbohydrate
• 2 g fiber
• 0 mg cholesterol
• 55 mg sodium
• 4 g sugar