20 Simple Lunch Ideas For Diabetics

Managing diabetes doesn’t mean sacrificing delicious, satisfying meals at lunchtime. A well-balanced diabetic-friendly lunch should include lean protein, healthy fats, fiber-rich vegetables, and controlled portions of complex carbohydrates. These components work together to help maintain stable blood sugar levels throughout the afternoon while providing sustained energy and preventing cravings.

The American Diabetes Association recommends focusing on whole grains, lean proteins, and plenty of non-starchy vegetables when planning meals. Each lunch should be thoughtfully composed to include a balance of macronutrients that slow digestion and prevent blood sugar spikes. This article provides twenty simple and delicious lunch ideas that are diabetic-friendly, complete with full recipes for each. These recipes feature fresh ingredients, bold flavors, and practical preparation methods that make healthy eating both enjoyable and sustainable.

1. Mediterranean Chopped Jar Salad

Prep time: 15 min | Cook time: 0 min | Servings: 2

Ingredients:

• 4 oz cooked chicken breast (shredded)
• 1/2 cup red pepper (diced)
• 3/4 med seedless cucumber (diced)
• 1/4 cup red onion (sliced)
• 1/2 cup cauliflower (chopped or shredded)
• 1/2 cup grape tomatoes (halved)
• 1/2 cup canned chickpeas (rinsed and drained)
• 2 tbsp reduced-fat feta cheese
• 4 cup salad greens
• Tzatziki Dressing: 1/4 cup Plain Nonfat Greek yogurt, 2 T. diced cucumber, 1/8 tsp dried oregano, 1 1/2 tbsp lemon juice, 1/8 tsp Kosher Salt

Instructions:

1. Set out 2 12–16 oz. mason jars and lids. In a small bowl, whisk the Tzatziki dressing ingredients together. The dressing will be divided between the two jars.
2. Assemble your jars. Divide the chicken between the jars and place it on top of with 2.5 Tablespoons Tzatziki dressing in each jar. Add half the red pepper, cucumber, onion, cauliflower, tomatoes, chickpeas, and feta cheese to each jar.
3. If there is room, add the torn lettuce on top, or pack it separately in a resealable bag. Seal both jars tightly until you are ready to use them.
4. Store the jars in the refrigerator. They will last for 3–4 days when sealed tightly.

2. Green Goddess Tuna Salad

Prep time: 10 min | Total time: 10 min | Servings: 2

Ingredients:

• 1 large clove garlic, peeled
• 1/2 medium shallot, peeled
• 1 cup fresh herbs with tender stems, such as dill, cilantro, basil, parsley and/or chives
• 1/2 cup lemon juice or lime juice
• 1/4 cup extra-virgin olive oil
• 1/4 cup whole-milk plain strained yogurt, such as Greek-style
• 1/2 teaspoon salt
• 1/4 teaspoon honey
• 1/8 teaspoon ground pepper or crushed red pepper
• 2 (5-oz.) cans no-salt-added water-packed tuna, drained

Instructions:

1. Place garlic in a food processor; pulse until chopped, about 5 seconds. Add shallot; pulse until chopped, about 5 seconds. Add herbs, lemon (or lime) juice, oil, yogurt, salt, honey and pepper; process until totally combined and smooth, about 1 minute, scraping down sides as needed.
2. Place tuna in a medium bowl and gently flake with a fork. Pour half of the dressing (about 1/3 cup) over the tuna; stir to combine. (Reserve the remaining dressing for another use.)

3. Lemon-Lime Salmon with Veggie Saute

Prep time: 20 min | Cook time: 10 min | Servings: 6

Ingredients:

• 6 salmon fillets (4 ounces each)
• 1/2 cup lemon juice
• 1/2 cup lime juice
• 1 teaspoon seafood seasoning
• 1/4 teaspoon salt
• 2 medium sweet red peppers, sliced
• 2 medium sweet yellow peppers, sliced
• 1 large red onion, halved and sliced
• 2 teaspoons olive oil
• 1 package (10 ounces) frozen corn, thawed
• 2 cups baby portobello mushrooms, halved
• 2 cups cut fresh asparagus (1-inch pieces)
• 2 tablespoons minced fresh tarragon or 2 teaspoons dried tarragon

Instructions:

1. Place salmon in a 13×9-in. baking dish; add lemon and lime juices. Sprinkle with seafood seasoning and salt. Bake, uncovered, at 425° until fish flakes easily with a fork, 10-15 minutes.
2. Meanwhile, in a large skillet coated with cooking spray, saute peppers and onion in oil for 3 minutes. Add the corn, mushrooms and asparagus; cook and stir just until vegetables reach desired doneness, 3-4 minutes longer. Stir in tarragon. Serve with salmon.

4. Herbed Tuna and White Bean Salad

Prep time: 15 min | Servings: 4

Ingredients:

• 2 cans (15 ounces each) cannellini beans, rinsed and drained
• 2 cans (5 ounces each) light tuna in water, drained and flaked
• 1 cup chopped celery
• 1/2 cup chopped red onion
• 1/4 cup minced fresh parsley
• 1/4 cup minced fresh basil
• 1/4 cup olive oil
• 2 tablespoons lemon juice
• 1 teaspoon grated lemon zest
• 2 garlic cloves, minced
• 1/2 teaspoon salt

Instructions:

1. Place first 6 ingredients in a large bowl.
2. Whisk together oil, lemon zest, lemon juice, garlic and salt; drizzle over salad.
3. Add tuna and toss gently to combine. Serve immediately or refrigerate until serving.

5. Chicken with Peach-Avocado Salsa

Prep time: 20 min | Cook time: 10 min | Servings: 4

Ingredients:

• 4 boneless skinless chicken breast halves (6 ounces each)
• 1/2 teaspoon salt, divided
• 1/4 teaspoon pepper
• 1 medium peach, peeled and cubed
• 1 medium ripe avocado, peeled and cubed
• 1/4 cup chopped sweet red pepper
• 3 tablespoons finely chopped red onion
• 1 tablespoon minced fresh basil
• 1 tablespoon lime juice
• 1/2 teaspoon Louisiana-style hot sauce
• 1/4 teaspoon grated lime zest

Instructions:

1. Sprinkle chicken with 1/4 teaspoon salt and pepper. Grill chicken, covered, over medium heat until a thermometer reads 165°, 5-7 minutes on each side.
2. For salsa, in a small bowl, combine peach, avocado, red pepper, onion, basil, lime juice, hot pepper sauce, lime zest and remaining 1/4 teaspoon salt. Serve with chicken.

6. Refreshing Shrimp Salad

Prep time: 15 min | Servings: 4

Ingredients:

• 1 pound cooked shrimp, peeled and deveined
• 4 cups mixed salad greens
• 1 cup sliced strawberries
• 1 medium ripe avocado, peeled and cubed
• 1/2 cup sliced cucumber
• 1/4 cup sliced red onion
• 1/4 cup balsamic vinaigrette or raspberry vinaigrette

Instructions:

1. Divide salad greens among 4 plates.
2. Top with shrimp, strawberries, avocado, cucumber and red onion.
3. Drizzle with vinaigrette and serve immediately.

7. Asian Lettuce Wraps

Prep time: 15 min | Cook time: 10 min | Servings: 4

Ingredients:

• 1 pound lean ground chicken or turkey
• 1 tablespoon sesame oil
• 1 can (8 ounces) water chestnuts, drained and diced
• 1 cup shredded carrots
• 2 green onions, chopped
• 2 tablespoons reduced-sodium soy sauce
• 1 tablespoon hoisin sauce
• 1 tablespoon rice vinegar
• 1 teaspoon minced fresh gingerroot
• 1 garlic clove, minced
• 12 Bibb or Boston lettuce leaves

Instructions:

1. In a large skillet, cook chicken in sesame oil over medium heat until no longer pink, breaking into crumbles, 6-8 minutes; drain.
2. Stir in water chestnuts, carrots, green onions, soy sauce, hoisin sauce, vinegar, ginger and garlic; heat through.
3. Spoon onto lettuce leaves; fold lettuce over filling.

8. Zippy Turkey Zoodles

Prep time: 25 min | Cook time: 20 min | Servings: 4

Ingredients:

• 1 pound lean ground turkey
• 1 medium onion, chopped
• 2 garlic cloves, minced
• 1 can (14-1/2 ounces) diced tomatoes, undrained
• 1 can (8 ounces) tomato sauce
• 1 teaspoon dried oregano
• 1/2 teaspoon crushed red pepper flakes
• 1/4 teaspoon salt
• 4 medium zucchini, spiralized
• Grated Parmesan cheese, optional

Instructions:

1. In a large skillet, cook turkey, onion and garlic over medium heat until turkey is no longer pink and onion is tender, 6-8 minutes, breaking turkey into crumbles; drain.
2. Stir in tomatoes, tomato sauce, oregano, pepper flakes and salt. Bring to a boil. Reduce heat; simmer, uncovered, 10 minutes.
3. Add zucchini; cook until tender, 3-5 minutes. If desired, sprinkle with cheese.

9. Grilled Chicken Chopped Salad

Prep time: 20 min | Cook time: 10 min | Servings: 4

Ingredients:

• 1 pound boneless skinless chicken breasts
• 1/4 teaspoon salt
• 1/4 teaspoon pepper
• 6 cups chopped romaine
• 1 cup cherry tomatoes, halved
• 1 cup chopped cucumber
• 1/2 cup shredded carrots
• 1/4 cup chopped red onion
• 1/4 cup reduced-fat balsamic vinaigrette

Instructions:

1. Sprinkle chicken with salt and pepper. Grill, covered, over medium heat until a thermometer reads 165°, 5-7 minutes on each side. Let stand 5 minutes before slicing.
2. Divide romaine among 4 plates. Top with chicken, tomatoes, cucumber, carrots and onion.
3. Drizzle with vinaigrette.

10. Fish Tacos with Berry Salsa

Prep time: 20 min | Cook time: 10 min | Servings: 4

Ingredients:

• 1 pound tilapia or cod fillets
• 1 teaspoon chili powder
• 1/2 teaspoon ground cumin
• 1/4 teaspoon salt
• 8 corn tortillas (6 inches), warmed
• 1 cup shredded cabbage
• Berry Salsa: 1 cup chopped strawberries, 1/2 cup chopped jicama, 2 tablespoons chopped fresh cilantro, 1 tablespoon lime juice, 1/4 teaspoon salt

Instructions:

1. Sprinkle fish with chili powder, cumin and salt. Grill, covered, over medium heat until fish flakes easily with a fork, 3-4 minutes on each side.
2. For salsa, combine strawberries, jicama, cilantro, lime juice and salt.
3. Break fish into pieces. Serve in tortillas with cabbage and salsa.

11. Easy Turkey Chili

Prep time: 10 min | Cook time: 30 min | Servings: 6

Ingredients:

• 1 pound lean ground turkey
• 1 medium onion, chopped
• 2 cans (14-1/2 ounces each) diced tomatoes, undrained
• 1 can (15 ounces) black beans, rinsed and drained
• 1 can (15 ounces) kidney beans, rinsed and drained
• 1 cup frozen corn
• 2 tablespoons chili powder
• 1 teaspoon ground cumin
• 1/2 teaspoon salt

Instructions:

1. In a large saucepan, cook turkey and onion over medium heat until turkey is no longer pink, 6-8 minutes, breaking into crumbles; drain.
2. Stir in remaining ingredients. Bring to a boil. Reduce heat; simmer, uncovered, until flavors are blended, 20-25 minutes.

12. Quinoa Black Bean Burger

Prep time: 25 min | Cook time: 10 min | Servings: 4

Ingredients:

• 1 can (15 ounces) black beans, rinsed and drained
• 1 cup cooked quinoa
• 1/2 cup shredded carrots
• 1/4 cup chopped onion
• 2 garlic cloves, minced
• 1 teaspoon ground cumin
• 1/2 teaspoon chili powder
• 1/4 teaspoon salt
• 1 egg, lightly beaten
• 4 whole wheat hamburger buns
• Toppings: lettuce, tomato, avocado

Instructions:

1. In a large bowl, mash beans. Stir in quinoa, carrots, onion, garlic, cumin, chili powder, salt and egg. Shape into 4 patties.
2. In a large skillet coated with cooking spray, cook patties over medium heat until lightly browned, 4-5 minutes on each side.
3. Serve on buns with desired toppings.

13. Lentil Soup with Spinach

Prep time: 15 min | Cook time: 35 min | Servings: 6

Ingredients:

• 1 tablespoon olive oil
• 1 medium onion, chopped
• 2 carrots, chopped
• 2 celery ribs, chopped
• 3 garlic cloves, minced
• 1-1/2 cups dried lentils, rinsed
• 4 cups reduced-sodium chicken broth
• 2 cups water
• 1 teaspoon dried thyme
• 1/4 teaspoon pepper
• 4 cups fresh spinach

Instructions:

1. In a large saucepan, heat oil over medium heat. Add onion, carrots and celery; cook until tender, 5-7 minutes. Add garlic; cook 1 minute.
2. Stir in lentils, broth, water, thyme and pepper. Bring to a boil. Reduce heat; simmer, covered, until lentils are tender, 25-30 minutes.
3. Stir in spinach until wilted.

14. Chicken Shawarma Collard Wraps

Prep time: 25 min | Cook time: 15 min | Servings: 4

Ingredients:

• 1 pound boneless skinless chicken breasts, cut into strips
• 2 tablespoons lemon juice
• 1 tablespoon olive oil
• 2 teaspoons ground cumin
• 1 teaspoon paprika
• 1/2 teaspoon garlic powder
• 1/4 teaspoon salt
• 8 large collard green leaves, stems removed
• 1 cup hummus
• 1 cup diced tomatoes
• 1 cup diced cucumbers

Instructions:

1. In a bowl, combine chicken, lemon juice, oil, cumin, paprika, garlic powder and salt. Let stand 10 minutes.
2. In a large skillet over medium-high heat, cook chicken until no longer pink, 6-8 minutes.
3. Blanch collard leaves in boiling water until pliable, 30 seconds. Spread hummus on leaves. Top with chicken, tomatoes and cucumbers. Roll up and serve.

15. Roasted Veggie Grain Bowl

Prep time: 20 min | Cook time: 35 min | Servings: 4

Ingredients:

• 2 cups cubed butternut squash
• 2 cups Brussels sprouts, halved
• 1 red bell pepper, chopped
• 2 tablespoons olive oil
• 1/2 teaspoon salt
• 1/4 teaspoon pepper
• 2 cups cooked quinoa
• 1 can (15 ounces) chickpeas, rinsed and drained
• Yogurt Sauce: 1/2 cup plain Greek yogurt, 2 tablespoons lemon juice, 1 tablespoon chopped fresh dill, 1 garlic clove minced

Instructions:

1. Preheat oven to 400°. Toss squash, Brussels sprouts and bell pepper with oil, salt and pepper. Spread on a baking sheet. Roast until tender, 30-35 minutes.
2. For sauce, combine yogurt, lemon juice, dill and garlic.
3. Divide quinoa among 4 bowls. Top with roasted vegetables, chickpeas and yogurt sauce.

16. Pesto Chicken Wrap

Prep time: 5 min | Servings: 2

Ingredients:

• 2 whole wheat tortillas (10 inches)
• 1/4 cup prepared pesto
• 6 ounces cooked chicken breast, sliced
• 1/2 cup roasted red peppers, sliced
• 1 cup fresh spinach
• 2 tablespoons crumbled feta cheese

Instructions:

1. Spread pesto on tortillas.
2. Layer with chicken, roasted peppers, spinach and feta.
3. Roll up tightly and cut in half.

17. Italian Beans and Greens Salad

Prep time: 10 min | Cook time: 10 min | Servings: 4

Ingredients:

• 1 tablespoon olive oil
• 3 garlic cloves, minced
• 6 cups fresh kale, chopped
• 1 can (15 ounces) cannellini beans, rinsed and drained
• 1/4 cup sun-dried tomatoes, chopped
• 2 tablespoons balsamic vinegar
• 1/4 teaspoon salt
• 1/4 teaspoon pepper
• 2 tablespoons grated Parmesan cheese

Instructions:

1. In a large skillet, heat oil over medium heat. Add garlic; cook 1 minute.
2. Add kale; cook until wilted, 5-7 minutes.
3. Stir in beans, tomatoes, vinegar, salt and pepper; heat through. Sprinkle with cheese.

18. Cold Pasta Salad

Prep time: 20 min | Cook time: 10 min | Servings: 6

Ingredients:

• 8 ounces whole wheat pasta
• 1 cup cherry tomatoes, halved
• 1 cup diced cucumber
• 1/2 cup diced bell pepper
• 1/4 cup sliced black olives
• 1/4 cup chopped red onion
• 1/4 cup Italian dressing (light)
• 2 tablespoons grated Parmesan cheese
• 1 tablespoon chopped fresh basil

Instructions:

1. Cook pasta according to package directions; drain and rinse with cold water.
2. In a large bowl, combine pasta, tomatoes, cucumber, bell pepper, olives and onion.
3. Add dressing, cheese and basil; toss to coat. Refrigerate until serving.

19. Grilled Veggie Wrap

Prep time: 15 min | Cook time: 10 min | Servings: 4

Ingredients:

• 1 medium zucchini, sliced lengthwise
• 1 medium yellow squash, sliced lengthwise
• 1 red bell pepper, quartered
• 1 tablespoon olive oil
• 1/4 teaspoon salt
• 4 whole wheat tortillas (10 inches)
• 1/2 cup hummus
• 2 cups mixed greens
• 1/4 cup crumbled feta cheese

Instructions:

1. Brush vegetables with oil; sprinkle with salt. Grill, covered, over medium heat until tender, 4-5 minutes per side. Chop into bite-sized pieces.
2. Spread hummus on tortillas. Top with grilled vegetables, greens and feta.
3. Roll up tightly and serve.

20. Mediterranean Roll-Ups

Prep time: 5 min | Servings: 2

Ingredients:

• 2 whole wheat tortillas (10 inches)
• 1/4 cup hummus
• 4 ounces sliced turkey breast
• 1/2 cup chopped cucumber
• 1/2 cup chopped tomatoes
• 1/4 cup crumbled feta cheese
• 2 tablespoons sliced Kalamata olives
• 2 cups mixed greens

Instructions:

1. Spread hummus on tortillas.
2. Layer with turkey, cucumber, tomatoes, feta, olives and greens.
3. Roll up tightly and cut in half.