10 Comfort Food Recipes for Type 1 Diabetes

Comfort foods are the types of dishes that you can always count on to make you feel cozy, warm, and nostalgic.  

Many people find themselves compelled to consume comfort food as the seasons shift and a sense of coziness takes hold. A plate of macaroni and cheese, a steaming bowl of soup, a cup of hot cocoa, or other hearty meals take center stage at dinner tables and are hard to resist.

However, comfort foods which are typically decadent and frequently high in calories, carbohydrates, and fats, may not always fit into the diet of a person with diabetes. 

For this reason, we’ve created a list of 10 diabetes-friendly comfort food recipes so you or your loved one with diabetes can still enjoy the coziness of a comfort meal without its potential consequences on blood sugar levels. 

Foods to Steer Clear Of

As we know, people with diabetes need to be careful about their meal choices to effectively control their blood sugar levels. Of course we can eat anything, but some foods aren’t great for anyone, regardless of if you’re a diabetic or not. 

So, here’s a quick rundown of the types of food typically used in comfort meals, that someone with type 1 diabetes may want to steer clear of. 

1. Processed Meats

Many types of red meat themselves are not harmful, but certain recipes and high-protein diets can impact insulin resistance and blood sugar levels.

Limit your consumption of fatty, highly processed red meat products like bacon and some sausages. Hot dogs, sausages, and various deli meats are examples of processed meats that are not the best choice for diabetics (or otherwise) because they are high in harmful fats and sodium.

2. Pasta & White Bread

White bread and pasta are examples of refined carbohydrates that should be generally avoided by diabetics since they can quickly elevate blood sugar levels.

3. White Potatoes

Due to the starch in potatoes, they can cause blood sugar levels to rise quickly. French fries, potato chips, and mashed potatoes fall under this category. They’re also often difficult to manage, due to the amount of fats that can serve to extend hyperglycemic episodes.

4. Canned Soup

Beware of canned soups. Many of them are high in salt and include unmarked sugars.

5. Processed Food

People with type 1 diabetes should avoid processed snack foods including chips, crackers, pretzels, chicken nuggets, mozzarella sticks, and deep-fried snacks since they are frequently high in harmful fats and refined carbs.

10 Comfort Food Ideas to Enjoy This Fall If You Have T1D

1. Spaghetti Squash with Turkey Meatballs

Ingredients

• Lean ground turkey – 1 pound
• Whole-wheat breadcrumbs – 1/4 cup.
• Grated Parmesan cheese – 1/4 cup.
• Finely chopped fresh parsley – 1/4 cup.
• Garlic – 1 clove, minced.
• Egg – 1
• Spaghetti squash – 1
• Olive oil – 1 tbsp
• Low-sodium marinara sauce – 1 cup.
• Salt and pepper to taste
• Cooking spray

Preparation

1. Set your oven’s temperature to 375°F (190°C).
2. Cut the spaghetti squash in half lengthwise and scoop out the seeds.
3. Sprinkle salt and pepper on the cut sides and drizzle olive oil over them.
4. Place on a baking sheet and roast for 35 to 45 minutes, or until the flesh is soft and easily shredded into “spaghetti” strands with a fork. 
5. In a mixing bowl, combine the ground turkey, whole-wheat breadcrumbs, grated Parmesan cheese, chopped parsley, minced garlic, egg, and salt and pepper to taste.
6. Thoroughly combine the ingredients and scoop up little portions into meatballs. Add the turkey meatballs to a nonstick skillet and cook for about 5-7 minutes on each side.
7. Place the turkey meatballs on top of the roasted spaghetti squash on each plate, followed by a dollop of low-sodium marinara sauce.
8. If desired, garnish with more parmesan cheese that has been grated or fresh parsley.

Approximate Nutritional Value

• Calories: 250
• Carbohydrates: 15g
• Protein: 25g
• Fat: 10g

2. Cheesy Vegetable Stir Fry

Ingredients

• Mixed vegetables (e.g., broccoli, bell peppers, mushrooms, zucchini, and peas) – 2 cups.
• Olive oil – 1 tbsp.
• Garlic – 1 clove, minced.
• Ginger- 1/2 tsp of minced ginger.
• Shredded low-fat cheese (e.g., part-skim mozzarella) – 1/2 cup.
• Low-sodium soy sauce – 1/2 tsp.
• Salt and pepper to taste.
• Fresh herbs for garnish (parsley or cilantro) (optional).

Preparation

1. Wash and cut the vegetables into consistent bite-sized pieces.
2. Sauté the garlic and ginger in the heated olive oil and add the mixed vegetables. Stir fry for an additional 4-5 minutes. The vegetables should be crisp-tender.
3. Toss the vegetables with the low-sodium soy sauce to coat them well.
4. Over the stir-fried vegetables, sprinkle the low-fat cheese that has been shredded.
5. Let the cheese melt for 1-2 minutes, with the skillet covered,  until it’s gooey and covers the vegetables.
6. Add salt and pepper to taste.
7. If desired, you can also garnish it with a fresh herb.

Approximate Nutritional Value

• Calories: 180
• Carbohydrates: 12g
• Protein: 10g
• Fat: 11g

3. Mushroom and Spinach Omelet

Ingredients

• Eggs – 2
• Sliced mushrooms – 1 cup.
• Fresh spinach – 1 cup.
• Diced onions – 1/4 cup.
• Salt and pepper to taste

Preparation

1. Whisk eggs and then season with salt and pepper.
2. Sauté mushrooms and onions, then add spinach.
3. Pour eggs over and cook until set.

Approximate Nutritional Value 

• Calories: 180
• Carbohydrates: 5g
• Protein: 12g
• Fat: 12g

4. Baked Salmon with Herbs

Ingredients

• Salmon filet – 4 
• Olive oil – 1 tsp 
• Fresh herbs (dill, thyme, or rosemary) as per taste 
• Lemon slices
• Salt and pepper to taste

Preparation

1. Place the salmon on a baking sheet and sprinkle it with olive oil.
2. Add herbs, lemon, salt, and pepper for seasoning.
3. Bake it until it flakes easily at 375°F (190°C).

Approximate Nutritional Value 

• Calories: 200
• Carbohydrates: 1g
• Protein: 25g
• Fat: 10g

5. Baked Sweet Potato Fries

Ingredients

• Sweet potatoes, cut into fries – 2 potatoes.
• Olive oil – 1 tbsp
• Salt and paprika to taste.

Method Of Preparation

1. Cut the sweet potato lengthwise.
2. Mix in salt, paprika, and olive oil.
3. Bake until crispy at 425°F (220°C).

Approximate Nutritional Value 

• Calories: 150
• Carbohydrates: 30g
• Protein: 2g
• Fat: 3g

6. Butternut Squash Soup

Ingredients

• Butternut squash peeled and diced – 1.
• Chopped onion – 1.
• Chopped carrots – 2.
• Low-sodium vegetable broth – 2 cups
• Olive oil – 1 tsp
• Ground cinnamon – 1/2 tsp
• Salt and pepper to taste

Preparation

1. In a pan with olive oil, sauté onion and carrots until soft.
2. Add the seasonings, vegetable broth, and butternut squash. Simmer the squash until it’s tender.
3. Blend until smooth, then enjoy.

Approximate Nutritional Value 

• Calories: 150
• Carbohydrates: 35g
• Protein: 2g
• Fat: 1g

7. Baked Parmesan Zucchini Nuggets

Ingredients

• Zucchinis cut into bite-sized pieces – 2.
• Grated Parmesan cheese – 1/4 cup.
• Almond flour – 1/4 cup.
• Garlic powder – 1/2 tsp.
• Salt and pepper to taste.
• Olive oil spray.

Preparation

1. Preheat the oven to 425 °F (220 °C).
2. Combine the parmesan, almond flour, garlic powder, salt, and pepper in a bowl.
3. Dip slices of zucchini in the mixture and place them on a baking tray.
4. Spray some olive oil lightly.
5. Bake for 15 to 20 minutes, until crispy and golden.

Approximate Nutritional Value 

• Calories: 80 Kcal
• Carbohydrates: 4g
• Protein: 4g
• Fat: 5g

8. Sugar-Free Chocolate Avocado Mousse

Ingredients

• Ripe avocados – 2
• Unsweetened cocoa powder – 1/4 cup.
• Sugar substitute (e.g., erythritol or stevia) – 1/4 cup.
• Unsweetened almond milk – 1/4 cup.
• Vanilla extract – 1/2 tsp
• Dark chocolate chips (optional, for garnish) – 2 tbsp

Preparation

1. In a food processor or blender, puree all of the ingredients together until completely smooth.
2. Before serving, let it chill in the fridge for an hour.

Approximate Nutritional Value 

• Calories: 190 kcal
• Carbohydrates: 11-14g
• Protein: 3 g
• Fat: 14g

9. Almond Flour Blueberry Muffins

Ingredients

• Almond flour – 1 + 1/2 cup.
• Fresh or frozen blueberries – 1/2 cup.
• Sugar substitute (e.g., erythritol) – 1/4 cup.
• Baking powder – 1/2 tsp.
• Melted butter – 1/4 cup.
• Eggs – 2
• Unsweetened almond milk – 1/4 cup.
• Vanilla extract – 1/2 tsp.

Preparation

1. Preheat the oven to 350 °F (175 °C).
2. Combine blueberries, baking powder, sugar substitute, and almond flour.
3. Whisk the melted butter, eggs, almond milk, and vanilla in a separate bowl.
4. Mix the dry ingredients with the wet ones.
5. Bake the batter in muffin tins for 20 to 25 minutes.

Approximate Nutritional Value 

• Calories: 170 kcal
• Carbohydrates: 7 g
• Protein: 6g
• Fat: 15 g

10. Pumpkin Spice Latte

Ingredients

• Unsweetened almond milk – 1 cup.
• Pumpkin puree – 1/4 cup.
• Pumpkin pie spice – 1/2 tsp.
• Stevia (or preferred sugar substitute) to taste.
• Vanilla extract – 1/2 tsp.

Preparation

1. Heat the almond milk, pumpkin puree, and pumpkin pie spice in a saucepan.
2. Remove from heat and add vanilla extract and sweetener to taste.
3. Use an immersion blender to blend until frothy and then enjoy.

Approximate Nutritional Value 

• Calories: 35 kcal
• Carbohydrates: 15g
• Protein: 5g
• Fat: 3g

Having T1D shouldn’t stop you from eating cozy foods, so we hope that you like these recipes and that they give you that warm and comfortable feeling that comes with fall.