10 Tasty Holiday Dishes (That Are Easy on Your Blood Sugar and Your Skillet!)

While adopting a vegetarian diet can’t cure diabetes, some studies show that it can be beneficial in other ways. When living with diabetes, you need to pay strict attention to what you eat and how food affects your blood sugar levels. If you eat certain vegetables, fruits, whole grains, legumes, and nuts, you may have better control over your blood sugar. Eating vegetables can also reduce your likelihood of developing certain chronic illnesses, such as heart disease. Finally, doctors often recommend that people with type 2 diabetes manage their weight. A vegetarian diet can help you maintain a healthy weight. 

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What You Need to Know Before Going Vegetarian

Although it’s a healthy alternative, going vegetarian isn’t necessarily easy for those who are dealing with diabetes. That’s because some sugar and carb-heavy foods can still increase your blood sugar to unhealthy levels. Depending on the type of diet you choose, you also have to work on maintaining a balanced nutritional intake.

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The first step is to talk to your doctor. They will be able to tell you if you have any particular nutritional deficits that you have to focus on. Sometimes, they may suggest that you see a nutritionist to develop a comprehensive and personalized plan. In general, though, those who adopt a vegetarian lifestyle need to ensure they’re getting enough protein, iron, Vitamin B 12, calcium, Vitamin D, iodine, and zinc. For vegetarians, it can be harder to get the amount they need when they’re not consuming meat.

Even with your doctor’s guidance, it’s a good idea to start slowly. Many people find it successful to substitute a plant-based meal for a meat-based one once per week initially. You can then increase it over time to a point where you’re comfortable. It’s important to note that the benefits of eating more vegetables aren’t confined to going completely vegetarian. Adding more plant-based meals and snacks to your regular diet will still lead to a healthier lifestyle overall. 

If you can get support from other people in the home, it also increases the likelihood that you’ll stick to the change in your diet. Additionally, it helps to find dishes that you love. Don’t limit yourself to how you think certain non-meat foods should be prepared. It’s great to explore different ways of making vegetarian staples. Having your own recipes can also be integral to enjoying the holidays healthily.

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10 Vegetarian Recipes to Get You Started

1. Butternut Squash and Black Bean Enchilada

Servings: 6

Ingredients

• 2 tablespoons extra-virgin olive oil
• 14 ounces butternut squash, cut into ¾-inch cubes (about 2½ cups)
• 3 medium red and yellow bell peppers, thinly sliced (about 3¾ cups)
• 1 medium yellow onion, thinly sliced (about 2¼ cups)
• 1¼ cups water, divided
• 1½ tablespoons reduced-sodium taco seasoning
• ½ teaspoon salt
• 1¾ cups mild green enchilada sauce
• 1 (15-ounce) can no-salt-added black beans, rinsed
• 1½ cups fresh or frozen yellow corn kernels (from 3 ears)
• 8 (6-inch) corn tortillas, halved and cut into 1-inch strips
• 1 cup shredded Mexican-style cheese blend
• 3 tablespoons salsa
• Sour cream and fresh cilantro leaves, for garnish (optional)
• Lime wedges, for serving (optional)

Method:

1. Preheat oven to 400°F with rack in upper third position (about 5 inches from heat source). Heat 2 tablespoons oil in a large skillet over medium-high heat. Add cubed squash, sliced bell peppers and sliced onion in an even layer; cook, undisturbed, until starting to brown, 4 to 6 minutes. 
2. Stir and continue to cook, stirring occasionally, until the onions have softened and the peppers and squash have started to become tender, 6 to 8 minutes. Add ¼ cup water; cook, stirring to scrape up any browned bits, until the squash and peppers are just tender, 2 to 3 minutes.
3. Stir in 1½ tablespoons taco seasoning and ½ teaspoon salt until the vegetables are well coated. Add 1¾ cups enchilada sauce, the rinsed beans, 1½ cups corn, the tortilla strips and the remaining 1 cup water; stir to incorporate. Top evenly with 1 cup cheese.
4. Bake until the cheese has melted and the mixture is bubbling around the edges, about 10 minutes. Increase oven temperature to broil; broil until the cheese has started to brown, 2 to 3 minutes. Dollop with 3 tablespoons salsa. Garnish with sour cream and cilantro, and serve with lime wedges, if desired.

2. Greek-Inspired Beans

Servings: 6

Ingredients

• 3 tablespoons extra-virgin olive oil, divided
• 1 cup chopped yellow onion (from ½ large onion)
• 4 medium cloves garlic, finely chopped (about 1½ tablespoons)
• ¼ teaspoon crushed red pepper, plus more for garnish
• 1 (10-ounce) package baby spinach
• 1 cup unsalted vegetable broth
• 2 (15-ounce) cans no-salt-added cannellini beans, rinsed
• 1½ cups crumbled feta cheese, divided
• 4 ounces cream cheese (about ½ cup)
• 2 tablespoons finely chopped fresh flat-leaf parsley, plus more for garnish
• 2 tablespoons finely chopped fresh dill, plus more for garnish
• 1 tablespoon lemon juice, plus grated zest for garnish
• ⅛ teaspoon ground nutmeg
• Multigrain pita chips, for serving (optional)

Method: 

1. Preheat oven to 425°F.
2. Heat 2 tablespoons oil in a broiler-safe large skillet over medium heat. Add 1 cup onion; cook, stirring often, until tender, about 7 minutes. Add chopped garlic and ¼ teaspoon crushed red pepper; cook, stirring often, until fragrant, about 1 minute.
3. Add 10 ounces baby spinach in batches; cook, stirring constantly, until wilted, about 6 minutes. Stir in 1 cup broth and bring to a boil over medium-high heat. Reduce heat to medium; stir in the rinsed beans, ¾ cup feta, 4 ounces cream cheese, 2 tablespoons each parsley and dill, 1 tablespoon lemon juice, and ⅛ teaspoon nutmeg. Cook, stirring constantly, until the cream cheese is melted and incorporated, 1 to 2 minutes.
4. Sprinkle with the remaining ¾ cup feta and drizzle with the remaining 1 tablespoon oil. Transfer to the oven and bake until bubbly, 25 to 30 minutes. Increase oven temperature to broil; broil until golden brown, 3 to 5 minutes. Garnish with additional parsley, dill, crushed red pepper, and lemon zest, if desired. Serve with multigrain pita chips, if desired.

3. Spinach-Artichoke Gnocchi

Servings: 4

Ingredients

• 2 tablespoons extra-virgin olive oil
• 3 medium cloves garlic, thinly sliced (1 tablespoon)
• 2 tablespoons unsalted butter
• 12 ounces gnocchi (2 cups)
• 1 (5-ounce) package baby spinach
• 1 (12-ounce) package frozen artichoke hearts, thawed and chopped (about 2 cups)
• ½ cup heavy cream
• ½ cup crumbled feta cheese, divided
• 2 tablespoons lemon juice
• 1 teaspoon Italian seasoning
• 1 tablespoon thinly sliced fresh chives

Method:

1. Heat 2 tablespoons oil in a large nonstick skillet over medium heat. Add sliced garlic; cook, stirring often, until golden brown, about 5 minutes. Remove from heat; using a slotted spoon, transfer the garlic to a paper towel–lined plate. Reserve the oil in the pan.
2. Add 2 tablespoons butter to the oil in the pan; swirl over medium-high heat until melted. Add 12 ounces gnocchi; cook, stirring and tossing occasionally, until golden brown and crisp, 8 to 10 minutes. Spoon into a medium bowl. Reserve the oil in the pan.
3. Add 1 (5-ounce) package baby spinach and the chopped artichoke hearts to the pan; cook over medium heat, stirring and folding until the spinach has just wilted, about 2 minutes. Return the gnocchi to the pan; stir to combine.
4. Remove from heat; add ½ cup heavy cream and ¼ cup feta. Stir until incorporated and creamy, about 1 minute. Add 2 tablespoons lemon juice and 1 teaspoon Italian seasoning; stir to combine. Top with 1 tablespoon of chives, the remaining ¼ cup feta, and the reserved crispy garlic.

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4. Baked Feta, Tomato, and White Beans

Servings: 4

Ingredients

• 2 pints cherry tomatoes
• 2 (15-ounce) cans no-salt-added cannellini beans, rinsed
• 4 medium cloves garlic, finely chopped (about 4 teaspoons)
• 2 teaspoons Italian seasoning
• ¼ teaspoon salt
• 6 tablespoons extra-virgin olive oil, divided
• 6 ounces feta cheese packed in brine, cut into 4 pieces
• 1 tablespoon hot honey
• 4 slices whole-wheat country bread, toasted
• Basil leaves for garnish (optional)

Method:

1. Preheat oven to 450°F. Combine 2 pints tomatoes, the rinsed beans and chopped garlic, 2 teaspoons Italian seasoning, and ¼ teaspoon salt in a large ovenproof enameled skillet. Drizzle with 5 tablespoons oil; stir gently to coat. Nestle feta pieces about 2 inches apart in the mixture. Drizzle the feta with the remaining 1 tablespoon oil. 
2. Bake until the tomatoes have burst and are slightly charred, 30 to 35 minutes. Remove from the oven and drizzle with 1 tablespoon hot honey. 
3. Serve with toast. Garnish with basil leaves, if desired.

5. Spinach, Mushroom, and Wild Rice Casserole

Servings: 6

Ingredients

• 6 tablespoons unsalted butter, divided
• 2 (8-ounce) packages cremini mushrooms, sliced
• ¾ teaspoon salt, divided
• 2 leeks, thinly sliced and well rinsed
• 3 cloves garlic, finely chopped
• 2 teaspoons chopped fresh rosemary
• 2 teaspoons chopped fresh thyme, plus more for garnish
• ½ teaspoon ground pepper
• 3 tablespoons all-purpose flour
• 2½ cups whole milk
• ¼ teaspoon ground nutmeg
• 1 (10-ounce) package frozen chopped spinach, thawed and squeezed dry 
• 1 (5.2-ounce) package garlic-and-herb spreadable cheese (such as Boursin)
• 2 (8.5-ounce) packages microwaveable wild rice, cooked according to package directions
• 1 cup shredded Gruyère cheese

Method:

1. Preheat oven to 350°F with a rack in top third position (or 6 inches from heat source). Melt 3 tablespoons butter in a 10-inch cast-iron or other deep ovenproof skillet over medium-high heat. Add sliced mushrooms and ¼ teaspoon salt; cook, stirring occasionally, until browned, about 16 minutes. Transfer to a plate; do not wipe the skillet clean.
2. Melt the remaining 3 tablespoons butter in the skillet over medium heat. Add sliced leeks and ¼ teaspoon salt. Cook, stirring often, until softened and slightly translucent, about 5 minutes. Add chopped garlic, 2 teaspoons each rosemary and thyme, and ½ teaspoon pepper. Cook, stirring constantly, until fragrant, about 1 minute. 
3. Add 3 tablespoons flour. Cook, stirring constantly, for 1 minute, then gradually add 2½ cups milk (about ¾ cup at a time); cook, stirring often, until the sauce thickens and coats the back of a spoon, 4 to 5 minutes. Stir in ¼ teaspoon nutmeg and the remaining ¼ teaspoon salt. Add drained spinach and 1 (5.2-ounce) package garlic-and herb cheese. Cook over medium-low heat, stirring constantly, until the cheese is melted and the spinach is evenly distributed, about 2 minutes. Remove from heat; fold in prepared rice and the cooked mushrooms until combined. Spread into an even layer; sprinkle with 1 cup Gruyère.
4. Bake until the cheese is melted, 10 to 12 minutes. Increase oven temperature to broil (do not remove skillet from oven) and broil until the cheese is browned, 2 to 3 minutes.  Let rest for 10 minutes before serving; garnish with additional thyme, if desired.

6. Curry Chickpea Potpie

Servings: 6

Ingredients

• 1 (14-ounce) can light coconut milk, well shaken and stirred, divided
• 2 tablespoons extra-virgin olive oil
• 1 cup chopped white onion (about 1 small)
• 1 cup chopped peeled carrot (about 1 large)
• 1 tablespoon grated fresh ginger
• 2 teaspoons curry powder
• 1 teaspoon ground cumin
• ¼ cup no-salt-added tomato paste
• 2 (15-ounce) cans no-salt-added chickpeas, rinsed
• 1 cup frozen peas
• ¼ cup chopped fresh cilantro, plus more for garnish
• ½ teaspoon plus ⅛ teaspoon salt
• ½ (17-ounce) package frozen puff pastry sheets, thawed

Method: 

1. Preheat oven to 400°F with rack in top third position. Measure out 1 tablespoon coconut milk; set aside.
2. Heat 2 tablespoons oil in a 10-inch cast-iron skillet over medium heat. Add 1 cup onion and 1 cup carrot. Cook, stirring occasionally, until the vegetables are softened, 8 to 10 minutes. Add 1 tablespoon ginger, 2 teaspoons curry powder, and 1 teaspoon cumin. Cook, stirring constantly, until fragrant, about 1 minute. Add ¼ cup tomato paste. Cook, stirring constantly, until slightly darkened in color, about 1 minute. Stir in 2 cans chickpeas, 1 cup peas, ¼ cup cilantro, ½ teaspoon plus ⅛ teaspoon salt, and the remaining coconut milk; bring just to a simmer over medium heat, stirring occasionally.
3. Working quickly, unfold 1 sheet puff pastry onto a work surface, and cut into 9 (about 3-inch) squares. Place on top of the hot filling, overlapping as needed. Brush the pastry with the reserved 1 tablespoon coconut milk.
4. Bake until the pastry is puffed and golden brown in spots, 20 to 22 minutes. Reduce oven temperature to 350°F; bake until the pastry is puffed and browned all over, about 15 minutes. Let stand for 5 minutes. Garnish with additional cilantro before serving, if desired.

7. Cheesy White Beans and Rice

Servings: 4

Ingredients

• 1½ cups quick-cooking brown rice
• 2 cups water
• 1 (10- to 15-ounce) package frozen cut-leaf spinach, thawed and squeezed dry
• 1 (15-ounce) can no-salt-added cannellini beans
• 1 cup whole-milk plain yogurt, divided
• 1 teaspoon grated lemon zest
• ½ teaspoon plus ⅛ teaspoon salt, divided
• 5 tablespoons extra-virgin olive oil, divided
• 1 tablespoon minced garlic
• 2 teaspoons ground cumin
• 2 teaspoons paprika
• 2 teaspoons dried oregano
• 1 teaspoon chopped Calabrian chiles (optional)
• 1 tablespoon lemon juice
• 6 (¾-ounce) slices provolone cheese

Method: 

1. Preheat oven to 400°F. Stir 1½ cups rice and 2 cups water together in an 8-cup microwave-safe container; microwave on High until al dente, about 9 minutes, or 2 minutes less than the package directions. Drain and transfer to a large bowl. Add drained spinach, rinsed beans, ½ cup yogurt, 1 teaspoon lemon zest, and ½ teaspoon salt; stir to combine.
2. Heat 1 tablespoon oil in a 10-inch cast-iron skillet over medium heat. Add 1 tablespoon garlic, 2 teaspoons each cumin, paprika and oregano, and 1 teaspoon chiles, if using. Cook, stirring constantly, until fragrant, about 1 minute. Scrape the garlic and toasted spices into the rice mixture; stir to incorporate.
3. Heat the remaining ¼ cup oil in the skillet over medium heat. Add the rice mixture to the hot oil; use a spoon to flatten the mixture and cover the pan bottom. Use a wooden spoon handle to gently poke 4 or 5 holes in the rice layer (this will allow steam to escape and a crust to form on the bottom). Cook until the rice starts to sizzle, about 2 minutes. Transfer to the oven. Bake until the bottom is crisp, about 20 minutes.
4. Meanwhile, stir the remaining ½ cup yogurt, 1 tablespoon lemon juice, and the remaining ⅛ teaspoon salt together in a medium bowl. Cover and refrigerate until ready to use.
5. Move the rice to fill in the holes. Arrange 6 cheese slices evenly on top of the rice mixture. Bake until the cheese melts, 2 to 3 minutes. Serve with the yogurt sauce.

8. Black Bean Enchilada

Servings: 6

Ingredients

• 2 tablespoons extra-virgin olive oil
• 1 large poblano pepper, chopped
• 1 white onion, chopped
• 1 cup fresh corn kernels or thawed frozen corn
• 2 large cloves garlic, finely chopped
• 1 (15-ounce) can no-salt-added black beans, rinsed
• 1 (10-ounce) can mild red enchilada sauce
• 2 teaspoons chili powder
• 1 teaspoon ground cumin
• ½ teaspoon smoked paprika
• ¼ teaspoon salt
• 5 (6-inch) corn tortillas, halved and cut into 1-inch strips
• ¾ cup shredded sharp Cheddar cheese
• ¼ cup thinly sliced radish
• 1 large scallion, sliced
• ¼ cup loosely packed fresh cilantro leaves, coarsely chopped
• ¼ cup sour cream
• Lime wedges for serving (optional)

Method: 

1. Preheat oven to broil with rack in top third position. Heat 2 tablespoons oil in a 10-inch ovenproof skillet over medium heat. Add 1 large poblano, 1 white onion, and 1 cup corn. Cook, stirring occasionally, until softened, about 10 minutes. Add 2 cloves garlic. Cook, stirring constantly, until fragrant, about 1 minute. Remove from heat.
2. Stir in 1 (15-ounce) can beans, 1 (10-ounce) can enchilada sauce, 2 teaspoons chili powder, 1 teaspoon ground cumin, ½ teaspoon paprika, and ¼ teaspoon salt. Fold in tortilla strips until evenly combined. Sprinkle with ¾ cup Cheddar. Broil until the cheese is melted, about 3 minutes.
3. Top with ¼ cup radish, 1 scallion, ¼ cup cilantro, and ¼ cup sour cream. Serve with lime wedges, if desired.

9. Cheesy Black Beans and Quinoa

Servings: 4

Ingredients

• 1⅔ cups water
• 1 cup quinoa
• ½ teaspoon salt, divided
• 2 tablespoons avocado oil or other neutral oil
• 1 medium onion, chopped
• 2 cloves garlic, minced
• 1½ cups corn kernels (from about 2 ears)
• 1 poblano pepper, chopped
• 1 medium tomato, chopped
• 2 teaspoons chili powder
• 1 teaspoon ground cumin
• 1 (15-ounce) can black beans, rinsed
• 1¼ cups shredded extra-sharp Cheddar cheese, divided
• ¼ cup chopped cilantro for garnish
• 4 tablespoons salsa or pico de gallo for serving (optional)

Method:

1. Preheat oven to 400°F.
2. Combine 1⅔ cups water, 1 cup quinoa, and ¼ teaspoon salt in a medium saucepan; bring to a boil over high heat. Reduce heat, cover and simmer until the water is absorbed, about 15 minutes. Remove from heat, fluff with a fork, and partially cover.
3. Meanwhile, heat 2 tablespoons oil in a large ovenproof skillet over medium heat. Add onion. Cook, stirring, until starting to soften, about 3 minutes. Add garlic. Cook, stirring, until fragrant, 30 seconds. Add 1½ cups corn, poblano, tomato, 2 teaspoons chili powder, 1 teaspoon cumin, and the remaining ¼ teaspoon salt. Cook, stirring, until the vegetables have softened, about 5 minutes. Stir in 15 ounces beans, the cooked quinoa, and ¾ cup cheese. Spread into an even layer and sprinkle with the remaining ½ cup cheese.
4. Bake until the casserole is hot and the cheese has melted, about 15 minutes. Serve sprinkled with ¼ cup cilantro and with 4 tablespoons salsa (or pico de gallo) on the side, if desired.

10. Eggs With Chickpeas and Spinach

Servings: 4

Ingredients

• 2 tablespoons extra-virgin olive oil
• 4 cups baby spinach, chopped (about 5 ounces)
• 4 cloves garlic, sliced
• 2 cups canned crushed tomatoes
• 1 (15-ounce) can no-salt-added chickpeas, rinsed
• ¼ cup heavy cream
• ½ teaspoon salt
• 4 large eggs
• 1 tablespoon chopped fresh thyme
• ½ teaspoon ground pepper

Method:

1. Heat oil in large skillet over medium heat. Add spinach and garlic. Cook, stirring, until the spinach has wilted and the garlic is beginning to brown, about 2 minutes.
2. Reduce heat to medium-low. Add tomatoes, chickpeas, cream, and salt. Adjust heat to maintain a simmer. Crack an egg into a small bowl, taking care not to break the yolk. 
3. Make a well in the sauce roughly large enough to hold the egg and slip it in so that the yolk and most of the white is contained (some white may spread out). Repeat with the remaining eggs, evenly spacing them around the pan. Sprinkle the sauce with thyme; cover and cook until the eggs reach desired doneness, 6 to 8 minutes for medium-set. Remove from the heat and sprinkle with pepper.

Researchers say that more work needs to be done to fully determine the impact a vegetarian diet can have on the health of someone with diabetes. However, there is sufficient evidence to suggest that incorporating more plant-based meals into your diet can help you manage your weight and maintain healthy blood sugar levels. Before you make any changes, though, you should discuss your personal nutritional needs with your doctor.