20 Diabetes-Friendly Dinners to Help You Lose Weight This Winter By Camryn Alexa Wimberly Camryn Alexa Wimberly Camryn Wimberly is EatingWell's Editorial Fellow. As a food and mental health blogger, Camryn explores how food and cooking can help improve mental health and also be an avenue to connect with one's culture and heritage. EatingWell's Editorial Guidelines Published on December 27, 2024 Close Credit: Ali Redmond Enjoy a cozy winter dinner dish and reach your nutrition goals with these flavorful meals. Each recipe is low in calories and high in fiber and/or protein—a combination that can help you lose weight and stay satisfied. Plus, these delicious dinners highlight complex carbs, like whole grains, legumes and produce, and stick to heart-healthy levels of saturated fat and sodium, making them a good fit for a diabetes-friendly eating pattern. Recipes like our Lemon-Garlic Clams with Brown Rice Risotto and our Creamy White Chili with Sweet Potatoes & White Beans are healthy, tasty ways to incorporate seasonal veggies, like kale, cauliflower and sweet potatoes, into your routine Love any of these recipes? Tap "Save" to add them to MyRecipes, your new, free recipe box for EatingWell. 01 of 20 Lemon-Garlic Clams with Brown Rice Risotto Ali Redmond Littleneck clams are steamed in a white wine and garlic sauce and served over no-stir brown rice risotto that’s baked in the oven and made creamy by adding Parmesan cheese and a little butter. The clams are garlicky and briny, with a pop of heat from red pepper and a bit of acidity from lemon, a perfect contrast to the creamy risotto. This fuss-free dish is perfect for holiday gatherings like Feast of the Seven Fishes but easy enough for a weeknight dinner. View Recipe Save 02 of 20 High-Protein Veggie Sandwich Ali Redmond From beans to tofu to tempeh bacon, this high-protein veggie sandwich formula can help mitigate blood sugar spikes and keep you feeling full until your next meal. View Recipe Save 03 of 20 Creamy White Chili with Sweet Potatoes & White Beans Photographer Victor Protasio, Food Stylist Sally McKay, Prop Stylist Hannah Greenwood A bowl of creamy white chili with sweet potatoes is the perfect comfort food to warm you from the inside out. This hearty plant-based dish blends white beans and the subtle sweetness of sweet potatoes in a rich, flavorful broth. A can of chopped green chiles adds to the warmth. If you like your chili on the mild side, opt for mild green chiles. View Recipe Save 04 of 20 Chicken Parmesan Soup Photographer: Morgan Hunt Glaze, Prop Stylist: Hannah Greenwood, Food Stylist: Sally McKay This chicken Parmesan soup combines the rich flavors of a traditional chicken Parm—juicy seasoned chicken, tangy marinara sauce and savory Parmesan cheese—with the warmth and comfort of a soup. We love the punchy burst of flavor that Parmesan crisps offer as a garnish, but feel free to add freshly grated Parmesan in their place. View Recipe Save 05 of 20 Lemon-Garlic Sheet-Pan Salmon with Potatoes & Green Beans Photographer: Victor Protasio, Food Stylist: Sally McKay, Prop Stylist: Hannah Greenwood This sheet-pan salmon with green beans recipe is a game-changer for weeknight dinners, offering a balanced meal made entirely on one sheet pan. With tender salmon, crispy potatoes and fresh green beans drizzled with lemon, this dinner is not only delicious but also easy to prepare and clean up. View Recipe Save 06 of 20 Veggie Wraps Photographer: Brie Goldman, Food Stylist: Annie Probst, Prop Stylist: Joseph Wanek These wraps are packed with veggies, including zucchini, bell pepper and spinach. The vegetables cook quickly in a skillet, so you can pull together this easy lunch in no time. Hummus adds plant-based protein and keeps the wrap from getting dry. View Recipe Save 07 of 20 Roasted Squash & Lentil Kale Salad Photographer: Jen Causey, Food Stylist: Jennifer Wendorf, Prop Stylist: Christina Brockman This squash and lentil salad packs 14 grams of fiber and features plenty of kale, a powerful prebiotic that helps set the stage for a healthy gut. This salad can be assembled in a Mason jar so you can prep it the night before for a healthy, grab-and-go lunch the next day. View Recipe Save 08 of 20 Laksa Ayam with Shirataki Noodles Ali Redmond This laksa ayam is a delightful twist on traditional Southeast Asian laksa, offering a lower-carb but still deeply satisfying meal. The homemade spice paste is the heart of the dish, infusing the broth with rich, aromatic notes that perfectly complement the light and slightly chewy texture of shirataki noodles. Crispy fried shallots bring a delightful crunch, while Vietnamese coriander or basil leaves add a fresh, herbal note. A spoonful of sambal oelek introduces a spicy kick. View Recipe Save 09 of 20 Chicken Fajita Soup Photographer: Morgan Hunt Glaze, Food Stylist: Margaret Monroe Dickey, Prop Stylist: Priscilla Montiel This chicken fajita soup combines the vibrant, smoky flavors of traditional fajitas with the comforting warmth of a soup. This versatile dish is perfect for a cozy dinner, and can be easily adjusted to suit your preferences. To kick up the heat, add a chopped jalapeño to the veggie mixture. You can swap out the rotisserie chicken for another protein like leftover steak, or make it vegetarian by using no-chicken broth and subbing tofu in place of the chicken. View Recipe Save 10 of 20 Honey-Chipotle Tofu Bites Photographer: Morgan Hunt Glaze, Food Stylist: Margaret Monroe Dickey, Prop Stylist: Priscilla Montiel These honey-chipotle tofu bites feature crispy tofu drizzled with a spicy-sweet sauce with a hint of smokiness thanks to chipotle peppers. Add to salads, bowls or wraps for some flavorful plant-based protein. View Recipe Save 11 of 20 Creamy Chicken Florentine Casserole Photographer: Jen Causey, Food Stylist: Jennifer Wendorf, Prop Stylist: Lindsey Lower This creamy chicken Florentine casserole combines tender pieces of chicken, fresh spinach and a rich, creamy sauce, all baked to perfection with a golden, cheesy crust. Whether you’re looking to cozy up on a chilly evening or share a hearty, home-cooked dinner with family, this casserole delivers an experience that feels like a warm hug on a plate. View Recipe Save 12 of 20 Chicken & White Bean Soup Rotisserie chickens can really relieve the dinner-rush pressure—especially in this Italian-inspired soup that pairs well with a piece of crusty bread. View Recipe Save 13 of 20 Baghali Pollow with Quinoa (Persian-Style Quinoa and Beans with Chicken) Ali Redmond This adaptation of baghali pollow, a traditional Persian layered rice dish, is made with quinoa instead of basmati rice. Plenty of fresh herbs and fragrant spices and a trifecta of protein—quinoa, chicken and beans—ensure the dish is both flavorful and satisfying. View Recipe Save 14 of 20 Eat-the-Rainbow Vegetable Soup Photographer: Jen Causey, Food Stylist: Emily Nabors Hall , Prop Stylist: Shell Royster This vibrant and wholesome soup recipe helps support your well-being. It’s packed with a variety of colorful vegetables, like tomatoes, which contain lycopene, a phytochemical that may help reduce inflammation. View Recipe Save 15 of 20 Slow-Cooker Buffalo Chicken Chili Jason Donnelly If you like Buffalo wings, you’ll love the flavors in this warm, hearty chili that comes together easily in the slow cooker. Sour cream helps cut the heat, but you could also use plain strained yogurt. View Recipe Save 16 of 20 Mini Meatloaves with Whipped Cauliflower & Green Beans Ali Redmond This comforting meal incorporates a number of pantry ingredients and shortcuts like frozen cauliflower and steam-in-the-bag green beans to cut way down on prep time. Baking the meatloaf in a muffin tin reduces cook time by more than half and makes portion control easy. View Recipe Save 17 of 20 Grilled Chicken with Farro & Roasted Cauliflower You can find farro in most grocery stores, near the rice. If you can’t find farro, you can use wheat berries or brown rice instead; cook according to package directions. View Recipe 18 of 20 Sheet-Pan Salmon with Sweet Potatoes & Broccoli photography / Caitlin bensel, Food Styling / Emily Nabors Hall The vibrant combo of cheese, cilantro, chili and lime—inspired by Mexican street corn—makes this salmon sheet-pan dinner burst with flavor. View Recipe Save 19 of 20 Lentil Bowls with Fried Eggs & Greens Lentils are a quick and easy protein. We like French green lentils, which hold their shape when cooked. View Recipe Save 20 of 20 Portobello Mushroom Pizzas with Arugula Salad Roasted portobello mushrooms stand in for pizza crust in these comforting individual “pizzas.” An easy arugula side salad makes a vibrant accompaniment. View Recipe Save Explore more: Healthy Recipes Health Conditions Diabetes-Friendly Diabetes-Friendly Weight-Loss Was this page helpful? Thanks for your feedback! Tell us why! Other Submit