Home  ›  Diabetes-Friendly  ›  Recipes
Recipe Library
Low-Carb · Dairy-Free

Low-Carb, Dairy-Free Recipes

All 15 recipes from our diabetes-friendly meal plans: every one is dairy-free with no added sugar. Tap any recipe to see ingredients and steps.
Breakfast
Lunch & dinner
5 recipes

Breakfast Recipes

SERVES 1 · NO DAIRY · NO ADDED SUGAR
Used in all 19 diabetes-friendly meal plans.
Ingredients
  • 2 hard-boiled eggs
  • ¼ avocado
  • 1 cup sliced cucumber
  • 1 tsp lemon juice (optional)
  • Black pepper
How to make it
  1. Hard-boil eggs until fully cooked; cool and peel.
  2. Slice eggs, avocado and cucumber.
  3. Arrange together, season with pepper and optional lemon; serve.
SERVES 1 · NO DAIRY · NO ADDED SUGAR
Used in all 19 diabetes-friendly meal plans.
Ingredients
  • 2 eggs
  • 1 cup baby spinach
  • ½ cup sliced mushrooms
  • 1 tsp olive oil
  • Black pepper and herbs
How to make it
  1. Wash spinach and slice mushrooms.
  2. Heat oil in a nonstick pan over medium heat; cook mushrooms 3–4 minutes.
  3. Add spinach until wilted; pour in beaten eggs and stir until set. Cook eggs fully.
SERVES 1 · NO DAIRY · NO ADDED SUGAR
Used in all 19 diabetes-friendly meal plans.
Ingredients
  • 2 tbsp chia seeds
  • ¾ cup unsweetened unflavored fortified almond beverage
  • ¼ cup raspberries or blueberries
  • ¼ tsp cinnamon
How to make it
  1. Whisk chia seeds, almond beverage and cinnamon together in a covered bowl.
  2. Refrigerate at least 3 hours or overnight; stir again after 10 minutes to prevent clumps.
  3. Top with washed berries just before serving. Check beverage label for no added sugar.
SERVES 1 · NO DAIRY · NO ADDED SUGAR
Used in all 19 diabetes-friendly meal plans.
Ingredients
  • 2 eggs
  • ½ cup chopped spinach
  • ¼ cup diced peppers
  • 1 tsp olive oil
  • Black pepper
How to make it
  1. Preheat oven to 350°F (175°C), brush 2 muffin cups with oil.
  2. Whisk eggs; mix with vegetables and pepper; divide among muffin cups.
  3. Bake 15–20 minutes until fully set and eggs reach 160°F (71°C).
SERVES 1 · NO DAIRY · NO ADDED SUGAR
Used in all 19 diabetes-friendly meal plans.
Ingredients
  • 2 tbsp ground flaxseed
  • 2 tbsp almond flour
  • ¾ cup unsweetened unflavored fortified almond beverage
  • ¼ tsp cinnamon
  • 2 tbsp chopped walnuts
How to make it
  1. Combine flaxseed, almond flour, beverage and cinnamon in a small saucepan.
  2. Warm on low heat, stirring 3–5 minutes until thickened.
  3. Remove from heat; top with walnuts and serve.
10 recipes

Lunch & Dinner Recipes

SERVES 1 · NO DAIRY · NO ADDED SUGAR
Used in all 19 diabetes-friendly meal plans.
Ingredients
  • 4 oz cod fillet
  • 1½ cups broccoli florets
  • 1 tsp olive oil
  • Dried dill, pepper, optional lemon
How to make it
  1. Preheat oven to 400°F (205°C). Pat cod dry and season with dill and pepper.
  2. Place fish on parchment and bake about 12–15 minutes, until 145°F (63°C) or opaque and flakes easily.
  3. Steam broccoli 5–7 minutes; toss with olive oil and serve with fish.
SERVES 1 · NO DAIRY · NO ADDED SUGAR
Used in all 19 diabetes-friendly meal plans.
Ingredients
  • 4 oz diced skinless chicken breast
  • 1½ cups low-sodium unsweetened broth
  • ½ cup chopped zucchini
  • ½ cup sliced carrots
  • ½ cup chopped celery
  • Thyme and pepper
How to make it
  1. Place broth, chopped vegetables and thyme in pot; bring to a gentle simmer.
  2. Add diced chicken and simmer 12–15 minutes, stirring as needed.
  3. Check that chicken reaches 165°F (74°C) and vegetables are soft.
SERVES 1 · NO DAIRY · NO ADDED SUGAR
Used in all 19 diabetes-friendly meal plans.
Ingredients
  • 4 oz boneless skinless chicken breast
  • 1 cup chopped zucchini
  • ½ cup sliced bell pepper
  • 1 tsp olive oil
  • Garlic powder and dried oregano
How to make it
  1. Cut chicken into even pieces; wash and chop vegetables.
  2. Heat olive oil in skillet; cook chicken over medium heat until browned.
  3. Add vegetables and seasoning; cook until tender and chicken reaches 165°F (74°C).
SERVES 1 · NO DAIRY · NO ADDED SUGAR
Used in all 19 diabetes-friendly meal plans.
Ingredients
  • 2 hard-boiled eggs
  • 2 large romaine leaves
  • ½ cup diced celery
  • 1 tsp olive oil
  • 1 tsp lemon juice (optional)
  • Chopped parsley
How to make it
  1. Cook eggs fully and cool; chop with celery and parsley.
  2. Stir with olive oil and optional lemon juice, no mayonnaise or dairy required.
  3. Spoon into washed lettuce leaves and serve immediately.
SERVES 1 · NO DAIRY · NO ADDED SUGAR
Used in all 19 diabetes-friendly meal plans.
Ingredients
  • 5 oz firm plain tofu
  • 1½ cups riced cauliflower
  • 1 cup chopped bok choy
  • 1 tsp olive oil
  • ½ tsp grated ginger
  • 1 tsp reduced-sodium tamari (optional)
How to make it
  1. Drain and pat tofu dry, then cut into cubes.
  2. Sauté tofu with olive oil and ginger until golden, 5–7 minutes.
  3. Add bok choy and cauliflower rice; cook 5–6 minutes until tender; season lightly.
SERVES 1 · NO DAIRY · NO ADDED SUGAR
Used in all 19 diabetes-friendly meal plans.
Ingredients
  • 4 oz salmon fillet
  • 1½ cups chopped kale or spinach
  • 1 tsp olive oil
  • 1 minced garlic clove
  • Black pepper
How to make it
  1. Preheat oven to 400°F (205°C); season salmon.
  2. Bake salmon about 12–15 minutes until 145°F (63°C) or fully cooked.
  3. Sauté garlic and greens with olive oil until tender; serve beside salmon.
SERVES 1 · NO DAIRY · NO ADDED SUGAR
Used in all 19 diabetes-friendly meal plans.
Ingredients
  • 1 can sardines in water, drained (about 3.5 oz)
  • 1 cup chopped cucumber
  • 1 cup mixed leafy greens
  • 1 tsp olive oil
  • Fresh dill
How to make it
  1. Wash and prepare vegetables and dill.
  2. Drain sardines and gently flake.
  3. Toss with vegetables, olive oil and dill; serve chilled.
SERVES 1 · NO DAIRY · NO ADDED SUGAR
Used in all 19 diabetes-friendly meal plans.
Ingredients
  • 4 oz peeled shrimp
  • 1½ cups shredded cabbage
  • ½ cup sliced zucchini
  • 1 tsp olive oil
  • ½ tsp grated fresh ginger
How to make it
  1. Rinse and cut cabbage and zucchini; pat shrimp dry.
  2. Sauté vegetables in oil and ginger over medium heat for 4–5 minutes.
  3. Add shrimp, stir 3–5 minutes until pink, opaque and fully cooked.
SERVES 1 · NO DAIRY · NO ADDED SUGAR
Used in all 19 diabetes-friendly meal plans.
Ingredients
  • 4 oz lean ground turkey
  • 3 large romaine lettuce leaves
  • ½ cup diced cucumber
  • ¼ cup diced bell pepper
  • 1 tsp olive oil
  • Paprika and oregano
How to make it
  1. Rinse lettuce, cucumber and peppers; dry lettuce carefully.
  2. Cook turkey with oil and spices in skillet until 165°F (74°C).
  3. Spoon cooked turkey and fresh vegetables into lettuce leaves; serve.
SERVES 1 · NO DAIRY · NO ADDED SUGAR
Used in all 19 diabetes-friendly meal plans.
Ingredients
  • 4 oz lean ground turkey
  • 1 tbsp ground flaxseed
  • ½ cup chopped zucchini
  • 1 cup broccoli florets
  • 1 tsp olive oil
  • Dried basil and pepper
How to make it
  1. Heat oven to 400°F (205°C). Combine turkey, flaxseed and herbs; roll into 3–4 small balls.
  2. Arrange on tray with vegetables and oil.
  3. Bake 18–22 minutes until meatballs reach 165°F (74°C) and vegetables soften.
Educational note: These diabetes-conscious sample menus are general nutrition education, not medical advice, a treatment or a cure, and not calculated carbohydrate prescriptions. “No sugar” means no added sugar; vegetables, berries, nuts and seeds still contain natural carbohydrate. If you take insulin or a sulfonylurea, lowering carbohydrates can cause low blood sugar, so talk with your care team before changing how you eat. Pregnancy, kidney disease, pancreatitis and other conditions need individualized advice from your doctor or a registered dietitian.
Shopping Cart
Scroll to Top