Introduction to Holiday Cooking

The holiday season is a time to gather with family and friends to celebrate and connect over delicious foods. Oftentimes, these meals are more energy- and carbohydrate-dense, with more sugar, than what people eat day to day. For individuals navigating diabetes, holiday meals can be challenging. 

Fortunately, with some planning and diabetes-friendly recipes, you can enjoy tasty, healthy food without compromising your blood sugar management. Managing diabetes during the holidays involves planning balanced meals for you and your family and making smart ingredient swaps.

Creating diabetes-friendly holiday recipes doesn’t mean you have to sacrifice seasonal flavors. You can incorporate these flavors into nutrient-dense meals that include lean protein, healthy fats, complex carbohydrates, and non-starchy vegetables, such as roasted brussels sprouts and green beans. With a bit of creativity, you can cook up delicious, healthy holiday recipes that everyone can enjoy, from pumpkin pie to homemade cranberry sauce.

 

Healthy Ingredients for Holiday Dishes

Traditional holiday meals are often high in carbohydrates, added sugar, and saturated fat. Although these meals are delicious, they can cause blood sugar spikes in those who have diabetes. At the holiday table, try to prioritize low-glycemic ingredients, lean proteins, healthy fats, and plenty of fiber. These smart swaps will help with glucose control during your holiday meal. 

 

1. Use Low-Glycemic-Index Vegetables 

The glycemic index (GI) is a ranking system of foods containing carbohydrates that tells you how quickly carbs can raise your blood sugar after a meal. Low-GI foods are those ranked 55 or lower. Non-starchy vegetables with a low GI include: broccoli, brussels sprouts, green beans, leafy greens, and carrots. Not only are vegetables a great source of vitamins and minerals, but they are also high in fiber, which helps regulate blood sugar.

 

2. Choose Whole Grains and High Fiber Carbs 

Carbohydrates can be a scary word for those with diabetes – but not all carbs are problematic. High-fiber carbohydrates such as whole grains are filling and promote better blood sugar control. Fiber helps prevent your body from digesting carbs too quickly, which slows the release of glucose into the bloodstream and promotes better blood sugar management. 

On your holiday table this year, try swapping refined carbohydrates for complex ones to boost your fiber intake. For example, if you commonly use a stuffing mix with white bread, swap it for one made with whole wheat bread. 

3. Choose Lean Proteins

Choosing lean proteins is a great way to slow digestion and help prevent blood sugar spikes. Opting for lean proteins helps decrease calorie and saturated fat intake, making it a heart-healthy choice. Lean protein options include turkey, chicken, fish, and plant-based sources like tofu and beans. Season them with herbs, spices, and even citrus to create memorable main dishes.

4. Add Healthy Fats for Heart Health

According to the American Diabetes Association, cardiovascular disease is the leading cause of death for those struggling with diabetes. This holiday season, incorporate more unsaturated fats, aka heart-healthy fats, such as olive oil, avocado oil, nuts, seeds, and nut butters. Use less saturated fats, which can negatively affect your heart health and usually come from fatty cuts of meat, full-fat dairy, butter, baked goods, and fried foods. 

 

Fun ways to incorporate healthy fats on the holiday table this year could be adding walnuts or pecans to a leafy green salad, toss slivered almonds into roasted vegetables, or use avocado oil or olive oil for your turkey instead of butter. 

 

5. Use Naturally Sweet Ingredients

You don’t need to depend on refined sugars to enjoy holiday desserts. Try sweetening apple or pumpkin pies with pureed dates or maple syrup for natural sweetness. Use spices like cinnamon, nutmeg, cardamom, and vanilla to add depth of flavor without adding additional sugar. With any dessert, naturally sweetened or not, it’s important to pay attention to portion size to manage your blood sugar. 

 

6. Choose Low-Sodium Broths and Seasonings

Since people with diabetes have an increased risk of developing cardiovascular disease, being mindful of sodium intake is essential. If you commonly use regular broth for cooking, swap to low-sodium broth and use more herbs. Herbs like rosemary, sage, thyme, and oregano deliver seasonal flavor without adding more salt to food.

 

Managing Holiday Meals

Managing holiday meals while having diabetes can feel daunting. With the right strategies and support, such as working with a registered dietitian, you can enjoy festive meals stress-free. 

Before making your holiday meal or heading to a holiday gathering, think through your meal choices. If you are cooking, make a list of the healthier recipes you want to prepare and list the ingredients you need to shop for to help stay on track with diabetes management. Whether you are cooking or attending a gathering, do not skip meals to save calories; this will make blood sugar levels unstable. Instead, try eating balanced snacks or meals with protein and fiber, such as greek yogurt with nuts and berries. Eating diabetes-friendly snacks beforehand can help prevent overeating during the main meal, leading to better blood sugar control.

During any holiday meal, be sure to balance your plate. Start with vegetables; fill half of your plate with non-starchy vegetables like green beans, salad, or brussels sprouts. Next, add a serving of lean protein; try to make it a quarter of your plate. The last quarter of your plate is for carbohydrates. This approach to building your plate helps you enjoy holiday flavors while keeping meals blood-sugar-friendly. Don’t be afraid to ask family and friends for help or support in making healthy choices during the holidays.

Also keep in mind, the holiday season typically involves more fun beverages that can add hidden sugars to your day. When it comes to non-alcoholic drinks, stick to water, seltzer, or opt for a sugar-free beverage. If you enjoy alcohol, avoid sugary mixes and drink in moderation, always pairing alcohol with food to maintain stable blood sugar levels. 

 

Favorite Holiday Recipes

As you plan your holiday menu, consider adding some flavor-packed recipes that are both festive and blood sugar-friendly. Below are some crowd-favorite diabetes-friendly recipes. 

Acorn Squash and Date Salad: This colorful salad features roasted acorn squash and dates, mixed greens, nuts, and a citrus vinaigrette. It is nutrient-packed and brings natural sweetness and fiber.

 

Ingredients

For the Roasted Acorn Squash

• 1 medium acorn squash, seeded and cut into wedges or cubes
• 1 ½ tbsp olive oil
• ½ tsp salt
• ¼ tsp black pepper
• ¼ tsp ground cinnamon (optional)

For the Salad

• 5–6 cups mixed greens (spring mix, arugula, or baby spinach)
• ½ cup Medjool dates, pitted and sliced
• ¼ cup toasted almonds or pecans
• ¼ cup crumbled goat cheese or feta (optional)
• 1 small apple, thinly sliced (optional)

For the Lemon–Honey Vinaigrette

• 3 tbsp olive oil
• 1 ½ tbsp fresh lemon juice
• ½ tbsp apple cider vinegar
• 1 tsp Dijon mustard
• 1–2 tsp honey (or sugar-free substitute for diabetic-friendly version)
• Pinch of salt and pepper

Instructions

1. Roast the acorn squash

1. Preheat oven to 425°F (220°C).
2. Toss squash with olive oil, salt, pepper, and cinnamon.
3. Spread on a baking sheet and roast for 25–30 minutes, flipping halfway, until caramelized and tender.
4. Cool slightly.

 

2. Make the dressing

Whisk all vinaigrette ingredients until smooth.

 

3. Assemble the salad

In a large bowl, add:

• Greens
• Roasted squash
• Sliced dates
• Toasted nuts
• Goat cheese or feta

 

4. Dress & serve

Drizzle with vinaigrette right before serving. Toss gently.

Spiced Ginger and Carrot Soup: If you are looking for something to warm you up this holiday season, this spiced ginger and carrot soup will do just that! This soup is perfect for a cold day or a festive holiday celebration. The carrots are sweet and contain a good amount of fiber, which helps regulate blood sugar. Adding fresh ginger gives this soup a festive spice, and coconut milk adds creaminess and sweetness.

Ingredients

• 1 tbsp olive oil
• 1 medium onion, chopped
• 2 cloves garlic, minced
• 1 ½ tbsp fresh ginger, grated
• 1 ½ lbs carrots, peeled and sliced
• 1 tsp ground cumin
• ½ tsp ground coriander
• ¼ tsp turmeric (optional but recommended)
• ¼ tsp cinnamon
• 4 cups low-sodium vegetable broth
• ½ cup unsweetened coconut milk or low-fat milk (optional for creaminess)
• Salt and pepper to taste
• Optional garnishes: Greek yogurt, chopped cilantro, toasted pumpkin seeds

 

Instructions

1. Sauté aromatics
   Heat olive oil in a large pot over medium heat. Add the onion and cook for 4–5 minutes, until softened. Add garlic and ginger; cook 1 minute more.
2. Add spices
   Stir in cumin, coriander, turmeric, and cinnamon. Toast for 30 seconds to bloom the spices.
3. Add carrots & broth
   Add the carrots and broth. Bring to a boil, then reduce the heat and simmer for 20–25 minutes, until carrots are very tender.
4. Blend
   Use an immersion blender or transfer carefully to a blender and puree until smooth.
5. Finish
   Stir in coconut milk or milk if using. Season with salt and pepper.
6. Serve
   Top with Greek yogurt, cilantro, or pumpkin seeds.

 

Diabetes Friendly Pumpkin Pie: Pumpkin pie is a popular dessert served at Thanksgiving or Christmas. Pumpkin pie is typically made with sugar, which can be problematic for someone with diabetes. If you want to still have this festive dessert and be mindful of your blood sugar levels, try swapping granulated sugar for monk fruit or stevia to give the pie sweetness.

Ingredients

For the Filling

• 1 can (15 oz) pure pumpkin puree
• 2 large eggs
• 1 cup unsweetened almond milk (or low-fat milk)
• ⅓ cup granular sugar substitute that measures like sugar
• Examples: stevia blend, monk fruit erythritol blend, Swerve, etc.
• 1 ½ tsp ground cinnamon
• ½ tsp ground ginger
• ¼ tsp ground nutmeg
• ¼ tsp ground cloves 
• ¼ tsp salt
• 1 tsp vanilla extract

 

For a Diabetic-Friendly Crust

Almond Flour Crust (lowest carb)

• 1 ½ cups almond flour
• 2 tbsp melted coconut oil OR canola oil
• 1 egg
• Pinch of salt

 

Instructions

1. Make the Crust

Almond Flour Crust

• Preheat oven to 350°F (175°C).
• Mix flour, oil, egg, and salt until dough forms.
• Press into a 9-inch pie dish.
• Bake for 8–10 minutes until lightly golden.
• Set aside.

 

2. Make the Pumpkin Filling

• In a large bowl, whisk together pumpkin puree and eggs.
• Add almond milk, sweetener of choice, spices, salt, and vanilla.
• Whisk until smooth.

 

3. Bake

• Pour filling into the prepared crust.
• Bake at 350°F for 45–55 minutes, until the center is set but still slightly jiggly
• Cool completely before slicing to let the pie firm up.

 

Delicious Side Dishes

Side dishes at Thanksgiving, Christmas, and other holidays often contain a lot of saturated fat and sugar, which are not diabetes-friendly. With some creativity and planning, these can be turned into dishes that support your health goals, manage blood sugar, and make you feel good overall. 

 

1. Roasted Brussels Sprouts with Toasted Almonds 

Roasting vegetables is a great way to bring out natural flavor and sweetness without adding sugar. Roasting Brussels sprouts in olive oil and adding almonds adds healthy fats that support heart health. 

Ingredients

• 1 ½ lbs Brussels sprouts, trimmed and halved
• 3 tbsp olive oil
• 1 tsp kosher salt
• ½ tsp black pepper
• 1 tbsp maple syrup (optional but delicious!)
• ½ cup sliced almonds
• Zest of 1 lemon
• 1 tbsp lemon juice
• Optional garnish: grated Parmesan or dried cranberries

 

Instructions

1. Preheat & prep

• Preheat oven to 425°F (220°C).
• Line a baking sheet with parchment paper (so nothing sticks and cleanup is easy!).

 

2. Season the sprouts

• Toss Brussels sprouts with olive oil, salt, and pepper.
• Spread cut-side down on the baking sheet.

 

3. Roast

• Roast sprouts for 22–28 minutes, until golden brown and crispy on the edges.

 

4. Toast the almonds

• In a dry skillet over medium heat, add sliced almonds.
• Stir frequently for 3–5 minutes until fragrant and lightly golden.

 

5. Finish & serve

• Place roasted Brussels sprouts in a serving bowl.
• Add toasted almonds, lemon zest, lemon juice, and maple syrup if desired.
• Toss until sprouts are coated.
• Optional: Top with dried cranberries (be sure to purchase no-sugar-added dried cranberries)

 

2. Diabetes-Friendly Greek Yogurt Mashed Sweet Potatoes

Boiled sweet potatoes usually have a low GI of 44-61, making them a diabetes-friendly side dish. A popular holiday dish is sweet potato casserole. Which often has hidden sugars and saturated fat. Instead of adding brown sugar and butter to this dish, experiment by omitting the brown sugar since sweet potatoes are naturally sweet, and swap the butter for avocado oil or olive oil to add more heart-healthy fats. You can also add more protein and creaminess to this side dish by adding Greek yogurt, and cinnamon, vanilla, and a pinch of salt are also great ways to enhance flavor.

Ingredients

• 2 large sweet potatoes (about 1½–2 lbs total)
• ¼ cup plain non-fat or low-fat Greek yogurt
• 2–3 tbsp unsweetened almond milk (or any unsweetened milk alternative)
• 1–2 tsp olive oil (optional for richness, still diabetes-friendly)
• ½ tsp ground cinnamon
• ¼ tsp ground nutmeg (optional)
• ½ tsp salt (or to taste)
• Freshly ground black pepper

 

Instructions

1. Cook the sweet potatoes

• • Peel sweet potatoes and chop into chunks.
  • Boil or steam until very tender (about 12–15 minutes).

1. Drain and mash

• • Drain the sweet potatoes.
  • Transfer to a bowl and mash with a fork, masher, or hand mixer.

1. Add creaminess

• • Add the Greek yogurt and mix.
  • Add 2 tbsp almond milk (or another milk of choice) and stir.
  • Add more milk if needed until it reaches your desired consistency.

1. Season

• • Add cinnamon, salt, and pepper, 
  • Add olive oil if desired.

 

 

3. Cinnamon Roasted Carrots with Orange Zest

This roasted carrot recipe pairs well with any type of protein you are making this holiday season. Roasting carrots creates a caramelized effect that brings out their natural sweetness without spiking your blood sugar. Add spices like cinnamon, a bit of olive oil, and fresh orange zest for a vibrant, seasonal side that tastes indulgent and comforting.

Ingredients

• 1 ½ lbs carrots, peeled and cut into sticks or left whole if thin
• 2 tbsp olive oil
• ½–1 tsp ground cinnamon (to taste)
• ½ tsp kosher salt
• ¼ tsp black pepper
• Zest of 1 orange
• 1–2 tbsp fresh orange juice (optional, adds brightness)

 

Instructions

1. Preheat the oven
   • Set to 425°F (220°C).
2. Season the carrots
   • In a large bowl, toss carrots with olive oil, cinnamon, salt, and pepper.
   • Spread evenly on a baking sheet (avoid crowding for best browning).
3. Roast
   • Roast for 22–28 minutes, shaking or flipping halfway, until tender and caramelized.
4. Finish with citrus
   • Remove from the oven and immediately toss with orange zest and optional orange juice.
5. Serve

• • Transfer to a serving dish and enjoy!

 

4. Sauteed Green Beans with Lemon Juice

Most people love green bean casserole. This side dish delivers tons of flavor from cream of mushroom soup, butter, and fried, crispy onions. Although all of that sounds delightful, these ingredients are not the best choice for someone with diabetes due to the calorie and saturated fat content. Instead, try swapping to sautéed green beans to lower saturated fat and calorie intake. Green beans sautéed with olive oil, garlic, lemon juice, and walnuts are a tasty, nutritious side dish that is rich in fiber to help with blood sugar control, making them perfect for you and your guests to enjoy this holiday season. 

Ingredients

• 1 lb fresh green beans, trimmed
• 1–2 tbsp olive oil
• 1 clove garlic, minced (or ½ tsp garlic powder)
• 1–2 tbsp fresh lemon juice
• 1 tsp lemon zest
• ½ tsp salt
• ¼ tsp black pepper
• Walnuts or herbs for garnish (optional) 

 

Instructions

1. Blanch the green beans

• Bring a pot of salted water to a boil.
• Add green beans and cook 3–4 minutes until crisp-tender and bright green.
• Drain green beans and immediately plunge into ice water to stop cooking (this preserves the bright green color).

2. Sauté

• Heat olive oil in a large skillet over medium heat.
• Add garlic and cook 30 seconds until fragrant (don’t brown it).
• Add drained green beans and sauté 2–3 minutes to warm through.

3. Add lemon

• Remove from heat.
• Toss with lemon juice, lemon zest (if using), salt, and pepper.

4. Serve

• Taste and adjust seasoning.
• Add optional nuts or herbs if you like.

 

Working with a Dietitian During the Holidays

For more inspiration and help with crafting diabetes friendly meals, consider working with a registered dietitian. Registered dietitians can help you choose recipes and meal plans that best fit your lifestyle and give you practical tips for making meals healthier without sacrificing taste.