The onset of fall marks a time when the temperature begins to drop and people tend to favor more comforting and hearty dishes – more so because of the upcoming holiday season too. Many fall recipes normally contain a lot of sugar and carbohydrates, which can be concerning if you’re diabetic.

 

After all, consistently monitoring what you eat is a crucial part of diabetes management. While it’s true that you need to stick to a certain meal plan, that doesn’t mean you can’t make diabetes-friendly swaps for your favorite fall dishes. With a bit of creativity and kitchen mastery, you can create low-carb and high-protein dishes that are comforting while still being good for you.

 

Breakfast

Start your day right and fuel your body for the day ahead with a hearty egg casserole. It’s filling, satisfying, and completely diabetic-friendly.

 

Cheesy Egg Casserole

  • 2 slices reduced-fat wheat bread, cubed
  • 1/2 cup liquid egg substitute
  • 1/2 cup fat-free evaporated milk
  • 1/2 cup reduced-fat finely shredded sharp Cheddar cheese, divided
  • 4 drops hot red pepper sauce
  • 1/2 teaspoon onion powder
  • 2 scallions, thinly sliced

 

  1. Preheat oven to 325 degrees F. Coat a 1-1/2-quart casserole dish with cooking spray, and arrange bread cubes in the baking dish.
  2. In a medium bowl, combine all the ingredients – but make sure to leave half of the cheese for garnishing afterward. Pour the egg mixture over the bread cubes. Push the cubes down to the liquid.
  3. Let it stand 5 to 10 minutes and push cubes into the liquid again, ensuring that the bread is well coated. Sprinkle with remaining cheese. 
  4. Cover and bake 15 minutes. Remove cover and bake 10 additional minutes, or until golden brown and knife inserted in center comes out clean. Serve and enjoy immediately.

 

Morning Snack

To keep your energy up and your glucose levels stable, having a healthy snack in between meals is key. Opt for the season’s available vegetables (broccoli, Brussel sprouts, and more) with a side of hummus. 

 

Lunch

Refuel halfway through your day with a protein-packed lunch that’s portioned correctly so you can feel full without feeling overloaded. These turkey muffins are also great to bring along with you as a packed lunch for school or work.

Turkey Sausage Stuffing Muffins

  • 1 tablespoon light margarine
  • 12 ounces lean turkey sausage
  • 1 cup finely diced onion
  • 1 cup finely diced celery
  • 8 slices whole-wheat bread, cut into 1/2-inch cubes, toasted
  • 1 tablespoon grated Parmesan cheese
  • 1/2 teaspoon poultry seasoning
  • 1/2 cup egg substitute
  • 1/2 cup low sodium fat-free chicken broth

 

  1. Preheat oven to 350 degrees F. Coat a 12-cup muffin tin with cooking spray.
  2. Melt the margarine in a large skillet over medium-high heat. Add sausage, onion, and celery and cook 8 to 10 minutes, or until sausage is no longer pink and is beginning to brown, stirring occasionally. 
  3. Transfer the mixture in a large bowl, add the remaining ingredients, and toss until everything is well-mixed.
  4. Place the sausage mixture into each muffin cup. Pressing down gently to ensure that everything is packed together.
  5. Bake for 20 to 25 minutes or until the muffins are lightly browned on top and heated through. 
  6. Take it out of the oven and let cool 3 to 5 minutes. Remove from muffin tin and serve immediately.  

 

 

Afternoon Snack

 

Take advantage of the abundance of apples during the fall season by making a diabetic-friendly version of the classic baked apples. Simply swap out sugar for your favorite low-carb sweetener and prepare this baked dish as usual. 

 

Dinner

 

Cap off your day with this another hearty casserole! Enjoy this creamy low-carb dish made with squash, chicken, and more!

Chicken and Squash Casserole  

  • 2 teaspoons canola oil
  • 1 onion, chopped
  • 1 pound zucchini, cut into 1/4-inch-thick slices
  • 1 pound yellow squash, cut into 1/4-inch-thick slices
  • 1 (14-1/2-ounce) can no-salt-added diced tomatoes
  • 1/4 cup chopped fresh basil
  • 1 teaspoon garlic powder
  • 1 (10-3/4-ounce) can low sodium, cream of chicken soup
  • 1 cup fat-free sour cream
  • 1 cup shredded reduced-fat sharp Cheddar cheese
  • 4 cups chopped cooked chicken
  • 1/2 teaspoon black pepper
  • 2 tablespoons sugar-free, whole wheat bread crumbs

 

  1. Preheat oven to 350 degrees F. Coat a 3-quart casserole dish with cooking spray.
  2. In a large skillet over high heat, heat oil and saute the onions, zucchinis, and yellow squash for 10 minutes or until softened. Stir in tomatoes, basil, and garlic powder. Set aside.
  3. In a medium bowl, combine the soup, sour cream, cheese, chicken, and pepper.
  4. In the casserole dish, layer half the vegetable mixture, then half the chicken mixture, and repeat. Sprinkle top with bread crumbs.
  5. Bake in the oven until hot and bubbly – or for about 45 minutes.

 

As you can see from the recipes above, there’s no reason why you can’t enjoy the flavors of the fall season, even if you have diabetes. Useful tools such as The Care Touch Glucose Monitor will allow you to take consistent tests on your blood sugar levels frequently and on-the-go so that you can adjust accordingly to changes in your body while trying out new delicious meals. As you can see from the recipes above, you can even have a whole days’ worth of diabetic-friendly foods that are perfect for fall!