These fall dishes are great options for enjoying the season while aligning with your nutritional goals. Each recipe is high in protein and meets our diabetes-friendly nutritional parameters by being low in calories, sodium and saturated fat. Whether it’s a prepared main dish like our Protein-Packed Black Bean Breakfast Bowl or a simple snack like our Everything Bagel Cottage Cheese Snack Pot with Peppers and Chickpeas, these flavorful recipes deserve a place in your routine.
If you’re looking for more tips, check out our 7-Day High-Protein, Diabetes-Friendly Meal Plan for Fall. Created by a registered dietitian, it includes these recipes and more easy meals, plus meal prep tips to help simplify your week.
Keep all your recipes close at hand. With the MyRecipes app, you can easily save and organize your favorites from anywhere, including Instagram and TikTok, in one convenient place. Get the free app.
High-Protein Black Bean Breakfast Bowl (Egg-Free!)
Ali Redmond
Although eggs contain a lot of protein, you can make a satisfying, protein-rich breakfast without them. This breakfast bowl features black beans, yogurt, and Monterey Jack cheese, providing 18 grams of protein to keep you feeling full and energized throughout the morning.
Chicken and sweet potato wrap
Photographer: Abbey Littlejohn.
These hearty wraps are filled with roasted sweet potatoes, chicken and mashed avocado. Using a rotisserie chicken saves time, but any leftover cooked chicken will work well.
Maple-mustard salmon and vegetables
Photographer: Jen Causey, Food Stylist: Emily Nabors Hall, Accessories Stylist: Hannah Greenwood.
This Maple Mustard Salmon is a flavorful, no-fuss dinner that’s made on one sheet pan. The salmon is coated in a sweet and tangy maple mustard glaze that caramelizes beautifully as it grills. Surrounding the tender fish is a medley of seasonal vegetables, including broccoli and potatoes, roasted to perfection.
Everything Bagel Cottage Cheese Snack Jar with Peppers and Chickpeas
Photographer: Jen Causey, Food Stylist: Chelsea Zimmer, Accessories Stylist: Claire Spollen
This Cottage Cheese Snack Jar is a protein-rich snack that layers creamy cottage cheese with crunchy peppers and crispy chickpeas. Cottage cheese provides protein and calcium, while chickpeas add extra protein and plant fiber to keep you feeling full until your next meal. A sprinkle of everything bagel seasoning brings bold flavors to every bite.
Chia seed jam without added sugar
Photographer: Brie Goldman, Food Stylist: Annie Probst, Accessories Stylist: Joseph Wanek
This no-added-sugar chia seed jam is a simple and delicious alternative to traditional jams, which are often loaded with sugar. This version draws on the natural sweetness of fruit, with chia seeds giving it a jam-like consistency while adding extra fiber. Use this no-sugar-added jam to spread on toast or muffins, to add to yogurt, or to top pancakes or oatmeal.
Mini casseroles with apples, bacon and sweet potatoes
These sweet and savory mini casseroles are ready in just an hour. Refrigerate or freeze leftovers to enjoy later.
High-Protein Chicken, Cabbage, and White Bean Soup
Photographer: Stacy K. Allen, Props Stylist: Keoshia McGhee, Food Stylist: Amanda Holstein.
This one-pot chicken, cabbage, and white bean soup is the kind of meal you’ll want to repeat. A little lemon keeps the broth bright, and a dollop of basil pesto mixed in at the end adds a rich herbaceous flavor that makes the soup taste special. Easy enough for weeknights and even better as leftovers, this soup proves that simple ingredients can still be delicious.
Dinner on a Pierogi plate
Photographer: Fred Hardy II.
Frozen pierogies, chicken sausage, and mixed peppers and onions make this sheet pan dinner an easy and satisfying dinner with minimal prep and cleanup. It all roasts together until golden and tender, then is tossed in a smoky paprika-sherry vinaigrette that ties the whole meal together.
Crispy Roasted Edamame
Photographer: Morgan Hunt Ward, Props Stylist: Priscilla Montiel, Food Stylist: Chelsea Zimmer.
This roasted edamame recipe is a protein-rich snack that you can enjoy by the handful. Slowly roasting the beans at low temperatures helps them dry out and become crisp without burning. Enjoy them on their own or use them as a salad topping for added crunch.
Halibut in pistachio crust
Photographer: Morgan Hunt Glaze; Props Stylist: Priscilla Montiel; Food Stylist: Emily Nabors Hall.
A layer of pistachios combined with panko breadcrumbs on the halibut fillets gives a delicious crunch and a hit of vitamin B6, an important nutrient for regulating blood sugar. We like the firm texture and mild flavor of halibut, but cod, haddock or tilapia can be used in its place.
Chickpea, beetroot and broccoli salad
Ali Redmond
This colorful chickpea, beet, and broccoli salad is an easy way to fit more vegetables into your day. Earthy beets and tender broccoli pair with hearty chickpeas and crisp romaine, while fresh tarragon adds a distinctive herbaceous note. A simple red wine vinaigrette brings it all together in just 20 minutes.
Scrambled tofu with spinach
Photographer: Jen Causey, Food Stylist: Julian Hensarling, Props Stylist: Josh Hoggle
This vegan tofu scramble brings cheese without the cheese, thanks to nutritional yeast, a seasoning that imparts a savory, umami flavor comparable to Parmesan. Turmeric dyes tofu yellow, making it a perfect substitute for scrambled eggs. Serve this tofu scramble for breakfast on a slice of toast or add your favorite stir-fried vegetables and enjoy it as an easy dinner with a side of brown rice.
Marry Me Chicken and Spinach Penne Skillet
Photographer: Jen Causey, Food Stylist: Julian Hensarling, Accessories Stylist: Christina Daley.
This easy “marry me” dinner combines tender chicken, sun-dried tomatoes, and whole-wheat pasta in a creamy Parmesan-infused sauce. Fresh spinach and basil brighten the rich flavors, making this comforting meal suitable for weeknights but special enough for company.
Cottage Cheese Snack Jar with Cucumber and Furikake Seasoning
Photographer: Morgan Hunt Ward.
This quick snack pot combines creamy cottage cheese with a crunchy, tangy cucumber topping for a refreshing bite. It’s an easy snack that provides protein and can be enjoyed on the go.
Lemon-Garlic Bean Broth
Photographer: Robby Lozano, Food Stylist: Amanda Holstein, Props Stylist: Abby Armstrong
These Lemon Garlic Bubble Beans offer a comforting dinner that comes together in minutes. Creamy beans soak up the lemon-garlic broth, which is drizzled perfectly over a piece of toasted whole-wheat bread. For a little more style, finish the dish with a drizzle of good olive oil or, for a creamier version, a dollop of Greek yogurt.
Cottage Cheese Snack Jar
Photographer: Rachel Marek, Food Stylist: Holly Dreesman, Accessories Stylist: Gabriel Greco
This creamy, crunchy snack packs 20 grams of protein and 5 grams of fiber in a small mason jar. Adding the chickpeas just before serving will keep them crunchy. If you want to keep everything in one jar, opt for 1/4 cup rinsed canned chickpeas instead.
Crunchy Cabbage and Black Bean Salad
Photographer: Caley Ellenburg.
This crunchy cabbage and black bean salad is satisfying enough for a light lunch or dinner. A bright orange-cumin vinaigrette softens the cabbage just enough while keeping each bite crisp and fresh, and creamy avocado adds the perfect finishing touch.
Stuffed Peppers with Frozen Fried Rice
Photographer: Fred Hardy.
Frozen vegetable fried rice fills these stuffed peppers for a quick and satisfying dinner packed with veggies and plant-based protein. Cooking the peppers until tender creates the perfect vessel for the savory fried rice and edamame topping, while sesame oil, soy sauce, and chili-garlic sauce add bold flavor.
Sauteed cabbage with garlic
Ali Redmond
This Garlic Sautéed Cabbage is a quick and easy side dish that comes together in just 20 minutes. Garlic, thyme and crushed red pepper add savory flavor and a touch of heat, while a little lemon juice brightens things up.
Sheet pan chicken thighs with red cabbage and sweet potatoes
photographer: Jen Causey, food stylist: Julian Hensarling, accessories stylist: Josh Hoggle
These Chicken Thighs with Sweet Potatoes and Cabbage are a delicious and easy meal to prepare. The beauty of this dish is its simplicity: everything cooks together on one sheet pan, making cleanup a breeze. As the ingredients roast together, the chicken juices mix with the vegetables, creating a flavorful dinner when you want something comforting and healthy.
Gn Health
