You know the saying, “Kids don’t come with manuals”? Neither do life’s curveballs. Let me tell you a bit about one of mine. When I was around 13, I was diagnosed with type 1 diabetes. I had no family history of it, ate well, exercised… all the things. Odd. All I remember was being super thirsty, but I was working at a day camp with little A/C, so the intense thirst made sense, right? Apparently not. 

When I was diagnosed, the first thing I was “taught” was to keep each meal under 45g of carbs and that a low-carb diet was the way to go. How do you even count a carb? After experimenting for a while, I realized the low-carb route wasn’t working—I was constantly feeling like “I might pass out.” Yes, I tried all the usual diabetes-friendly meal options, but they just weren’t doing it for me.

About four years in, I discovered a different approach called “Mastering Diabetes.” This program focuses on eating 100% whole foods, plant-based, and low-fat. I’m not into fad diets and people trying to sell they’re cure-to-life courses, so was hesitant to try it. I figured I had nothing to lose. Within a few months, my blood sugar levels were better than they’d been in a while, and I felt energized and balanced. It’s not about being on a “diet” but more about adopting a lifestyle of eating simple, wholesome foods (that you can actually read the ingredients of). 

To be clear, there’s no one-size-fits-all “diabetes diet.” Everyone’s body acts and reacts differently, and things like stress, hormones, and meds can impact blood sugar levels too. Find what works for you through R&D! I want to stress this—GET CREATIVE! Swap out ingredients or reduce added sugars. If it doesn’t work for you, that’s ok—try something else. Plus, over time by limiting added sugars, your body will lose its craving for “sweet.” It isn’t that bad. 

On the Kosher.com search page, you can use the filters to narrow down your search results to recipes that work for you! Tap or click on “Filter Search” to open the filters panel. Diets like Low Carb, No Refined Sugar (aka no white sugar), Paleo and Keto might be useful for you. You can also exclude an allergen like gluten or dairy from your search results, or even specific ingredients like honey, melon, bread crumbs, flour, and so on.

We’ve had so many requests for diabetes-friendly recipes, so we’ve gathered a bunch that are made with whole foods and no ‘ew’ additives. Feel free to tweak them to fit your needs. Become the mad scientist in your kitchen and experiment! 

1. Shawarma Salad Platter by Michal Frischman

We had a fun time experimenting with ways to cook this chicken as real-deal shawarma (using a homemade rotisserie consisting of skewers and a huge onion) but the truth is, it’s so much easier and quicker to just grill the chicken the easy way. If you’re more of a hobbyist than I am and have a rotating rotisserie for your grill, more power to you! This recipe is super easy and customizable, perfect for a crowd, a regular weeknight dinner, or company.

2. Simple Summer Salads by Adina Schlass

The simplicity of summer salads is perfect for those hot summer days when all we are craving is something fresh and light—but more importantly, it highlights how using seasonal produce at its peak of flavor makes a big difference. Lots of fresh herbs and good-quality ingredients are all you need here.

3. Sheet Pan Shawarma on the Grill by Sarah Lasry

Not only does this take just five minutes in the morning to prep, I also cook the whole thing on my grill (literally take the pan from the fridge and place on the grill) and have an awesome dinner in 15 minutes’ time. I usually just serve with rice or pita and some hummus. The secret to just how delicious this dish is? The marinade. I just marinate the Pargiyot (dark chicken) and the sliced veggies (whatever’s in my fridge) in a delicious Zaatar dressing. Then stick the whole thing on a sheet pan and keep it in the fridge (covered) until it’s time to cook.

4. Sephardi Chicken Soup by Leah Hamaoui

Nothing says comfort food like a delicious bowl of hot chicken soup! Throughout history, chicken soup has been an essential staple in every Jewish home. I wanted to take the classic chicken soup and give it that Sephardic twist by adding warmth and depth of flavor.

Bursting with vibrant colors, bold flavors, and only the freshest ingredients, this soup is a symphony of Mediterranean goodness in every spoonful. When it came to the matzah balls, I decided to add herbs to the mix to delicately elevate the flavor.

5. Lemony String Beans and Chickpeas by Brynie Greisman

This is one of my favorite string bean dishes. Both the string beans and chickpeas become somewhat crispy, and overall, this dish is full of fresh flavor. A great choice!

6. Grain Free Wild Blueberry Muffins by Chay Wike

With barely six grams of sugar each, these muffins are a lovely warm and nourishing treat in the morning if you’re looking for something to grab and go. They are grain-free and full of healthy fats. Perfectly sweet and bright thanks to a squeeze of citrus juice, they bake up with a slightly crunchy exterior and tender crumb.

7. Tuscan Kale Salad with Pomegranate, Pine Nuts + Currants by Chay Wike

All the components of this salad come together beautifully. It’s super easy to make because the dressing is simply a drizzle of olive oil, freshly squeezed orange juice, and balsamic vinegar. One important thing to note here: Massage the kale. Don’t skip this step. The process helps break down the tough fibers in this sturdy leafy green, making it much easier to chew. This hearty salad also keeps well in the fridge after it’s been dressed, so enjoy it for a few days if you have leftovers—or in the case of a holiday meal, make it a few days ahead.

8. Yemenite Beef Soup by Yussi Weisz

9. Ouri’s Kale Skirt Steak Salad with Honey Cilantro Dressing by Ouri’s Market

In the world of culinary delights, few dishes are as vibrant and wholesome as kale salad. But this isn’t just any kale salad — our recipe takes it up a notch, infusing fresh, earthy ingredients with a burst of flavor from homemade honey cilantro dressing. Get ready to tantalize your taste buds!

10. Unstuffed Cabbage by Sara and Yossi Goldstein

All the flavor of stuffed cabbage in a quarter of the time.

11. Caprese Salad with Smoked Cheese by Faigy Murray

I never liked fresh mozzarella cheese, since I find it lacks taste. But this salad absolutely needs mozzarella cheese! So I got this crazy idea: What if I got a smoked cheese and cut circles out of it? I tried it, and now I can confidently say this salad is bursting with flavor!

12. Citrus Salmon With Date and Herb Paste by Naomi Nachman

I make salmon a lot during the year and keep trying to come up with new recipes. It presents so beautifully on a long platter, with a pop of color from the citrus.

13. Cauliflower Hamin with Schug-A-Churri Sauce by Adeena Sussman

After many experiments dedicated to creating a truly delicious vegan Shabbat stew, I landed on using cauliflower as the centerpiece. Thanks to chefs like Eyal Shani and Michael Solomonov, whole roasted cauliflower has become a part of the Israeli cooking canon, and here I surround it with some of the elements of a traditional hamin—beans and grains—and some more unexpected ones in the form of whole tomatoes and sweet potatoes. Since there’s no meat here, I really amp up the spice and tomato elements for a powerful flavor of vegetable-based umami. When the hamin is done, you should be able to slice through the cauliflower easily and portion it out with the rest of the ingredients; a shallow bowl is the perfect vessel here, and you can pile some cool, crunchy salad right into the bowl and top it with a bit of tahini.

14. Balsamic Grilled Veggies by Sara and Yossi Goldstein

This super delicious marinade is tossed with delicious summer produce and grilled to create the perfect side dish.

15. Winner BBQ Salad by Chef Yitzy Goldstein

This salad is by far a winner! The different textures and flavors work really well together. The cool part is that the mushroom marinade turns into the dressing for the salad. This dish works well as an appetizer or even as an entrée!

16. Sautéed Summer Greens by Yocheved Shvarzblat

This is a delightful dish that’ll lighten up your meal. Summer greens for summer nights; feel the freshness in every bite. Go for seconds? You just might.

17. Crosshatch Zucchini by Chanie Nayman

Zucchini is great on the grill any way you slice it (literally), but this method gives maximum searing surface, plus a great presentation.

18. Lean Green Fighting Machine Salad by Shushy Turin

This is one of my favorite salads to make. You barely need a cutting board – I prefer to chop everything in hand with a pair of scissors and it’s so texturally satisfying!

A solid lettuce is necessary with this salad – something crisp and delicious.

19. Middle Eastern Quinoa-Stuffed Eggplant Baladi with a Lemony Tahini Drizzle by Sara Slapochnik

20. Tomato-Garlic Spaghetti Squash by Sima Kazarnovsky

I love spaghetti squash. In comparison to other pasta alternatives out there, spaghetti squash checks all the boxes: It twirls perfectly on a fork, it has a nice al dente bite, and it’s super delicious covered in anything that has cheese. Then I tried it with this tart and garlicky dressing and discovered that I can easily finish the pan. And I didn’t even feel gross when it was done! Because it’s not really pasta, silly.

21. The Best Green Herb Dip by Sina Mizrahi

For this vibrant herby dip, I doctored up Gefen’s frozen Parsley Garlic and Lemon cubes with a punch of jalapeno, arugula, and cilantro to make an incredible dip that you can use to cook with or dip into. It’s bright, fresh, and packed with all the herby goodness.

22. Garlic Confit by Rorie Weisberg

This special condiment is an easy, French-inspired way to up the flavor of your dips, dressings, sauces, and spreads, or just enjoy it as is with a slice of bread.

23. Broccoli Soup by Brynie Greisman

Broccoli usually stars in salads, stir fries, and kugels. Here, frozen broccoli is easily transformed into a satisfying soup. Frozen veggies are picked and processed so quickly they often retain more nutrients than fresh. Watch this recipe come to life with a chic presentation in this episode of Shortcuts.

Recipes that are higher in carbs, but personally work for me:

24. Mango Sorbet by Odaiah Leeds

Besides being delicious, mangoes are considered “superfruit” as they contain over 20 vitamins and minerals. Enjoy this delicious and nutritious dessert all summer long.

25. Refreshing Blueberry Lemonade Slushy by Riqi Schonbrun

When the weather gets really warm and you are spending countless hours outside, what’s more refreshing than a cold, tart, blueberry lemonade slush? Be sure to make extra, because your self-care treat is about to belong to your kids!

26. Strawberry-Cantaloupe Soup by Alison Gutwaks

I am always looking for soups that are refreshing and easy to serve in the summertime. This recipe not only takes advantage of the super-sweet strawberries and cantaloupe available in the summer, but it is done in one bowl and takes only five minutes to prepare!

27. Chia Jam (Gluten Free, Dairy Free) by Heather Finley

Chia jam makes the perfect addition to your sweet potato pancakes, your sweet potato toast, topping for your overnight oats or even mixed into yogurt. This fiber-, polyphenol- and antioxidant-packed jam is easy to prepare and a fun fiber addition that both you and your gut will love.