Gluten is a protein found in wheat, barley, rye, spelt, farro, durum, kamut, and semolina, plus triticale (a cross between wheat and rye). You only need to completely avoid gluten if you’re living with celiac disease. You have a higher risk for celiac disease if you live with type 1 diabetes—about 6% of people with type 1 diabetes have it.
If you have diabetes and celiac disease, try these recipes that will help you manage your blood glucose (blood sugar) and avoid gluten.
Gluten-Free Diabetes-Friendly Breakfast Recipes
Breakfast Egg and Ham Burrito
Calories: 180 | Carbs: 14 grams
This is a quick, satisfying morning meal that’s delicious. Fluffy scrambled eggs are cooked with diced ham, onions, green peppers, and a little cheese for extra flavor. It’s a simple, protein‑packed breakfast you can make ahead, reheat, or enjoy on the go—perfect for busy mornings or anyone looking for a tasty, diabetes‑friendly start to the day.
Gluten-Free Parmesan Biscuits
Calories: 70 | Carbs: 7
These biscuits taste like they were made at a restaurant. Count your carbs and you can work these into your meal plan. Make a Guilt-Free Breakfast Sausage Patty to go along with it and you’ll have a tasty start to your day.
Spanish Breakfast “Tortilla” with Spinach and Kale
Calories: 160 | Carbs: 19
The Spanish Breakfast “Tortilla” with Spinach and Kale is a simple, hearty egg dish inspired by the classic Spanish omelette. Tender potatoes, onions, and garlic are cooked together, then mixed with eggs and gently browned on both sides to create a thick “tortilla.” It’s served with a warm mix of sautéed spinach and kale, giving you a full serving of leafy greens to start your day. This recipe is gluten-free, vegetarian, low‑fat, and a good source of fiber.
Gluten-Free Diabetes-Friendly Lunch and Dinner Recipes
Slow Cooker Gluten-Free Spinach Lasagna
Calories: 150 | Carbs: 21
This gluten-free lasagna is a warm, comforting dish that’s easy to prepare and perfect for busy days. Layers of gluten‑free lasagna noodles, creamy ricotta, tender spinach, and rich tomato sauce cook slowly until everything melts together into a flavorful, hearty meal. It’s a satisfying, veggie‑packed twist on classic lasagna that fits both gluten‑free and diabetes‑friendly eating plans.
Pecan-Crusted Turkey Tenderloin with Sweet Potatoes
Calories: 280 | Carbs: 17
This recipe is a simple, flavorful meal that feels special without requiring much work. The turkey is coated in a crunchy pecan mixture that adds natural sweetness and a satisfying texture. It is baked together with soft, roasted sweet potatoes, which bring warm, earthy flavor and balance the dish. The result is a hearty, gluten-free, diabetes‑friendly dinner that’s packed with protein, fiber, and wholesome ingredients.
Chicken and Roasted Pepper Lettuce Cups
Calories: 390 | Carbs: 27
These Chicken and Roasted Red Pepper Lettuce Cups are a fresh, light meal that comes together quickly. Chicken is mixed with sweet roasted peppers, herbs, simple seasonings, and garbanzo beans, then spooned into crisp lettuce leaves for a crunchy, refreshing bite. The beans help make this recipe high in fiber. The lettuce acts as a low‑carb “wrap,” making this dish a great option for a gluten-free, diabetes‑friendly lunch or dinner.
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