Feel good about the items you're adding to your kiddo's lunchbox with these healthy lunches for kids. Along with mains, you'll get sides and snack options, too!
57 Healthy Lunches for Kids
Updated on Apr. 12, 2024
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Chicken Avocado Wrap
Total Time
50 min
Servings
4 servings
From the Recipe Creator:
I came up with this chicken avocado wrap while trying to figure out what to make for lunch one day. The recipe is now a favorite at my house. —Shiva Houshidari, Plano, Texas
Nutrition Facts:
1 wrap: 329 calories, 14g fat (2g saturated fat), 45mg cholesterol, 416mg sodium, 31g carbohydrate (5g sugars, 5g fiber), 19g protein. Diabetic Exchanges: 2 lean meat, 2 fat, 1-1/2 starch, 1 vegetable.
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Turkey and Pasta Ranch Salad
Total Time
25 min
Servings
6 servings
From the Recipe Creator:
This easy pasta salad is loaded with fresh veggies, and the classic ranch dressing makes it appealing to kids. —Julie Peterson, Crofton, Maryland
Nutrition Facts:
1-2/3 cups: 256 calories, 11g fat (2g saturated fat), 50mg cholesterol, 383mg sodium, 20g carbohydrate (4g sugars, 4g fiber), 19g protein. Diabetic Exchanges: 3 lean meat, 1-1/2 fat, 1 starch, 1 vegetable.
3/57
Weeknight Turkey Tortilla Soup
Total Time
1 hour 30 min
Servings
8 servings (3 quarts)
From the Recipe Creator:
This is now my family’s most requested soup—so much so that they will make sure I have leftover turkey. You can spice up this soup and make it more hearty by adding smoked sausage or andouille and some Cajun seasoning to taste. —Gail Lucas, Olive Branch, Mississippi
Nutrition Facts:
1-1/2 cups: 144 calories, 3g fat (1g saturated fat), 35mg cholesterol, 846mg sodium, 16g carbohydrate (6g sugars, 2g fiber), 14g protein.
4/57
Blueberry Cantaloupe Salad
Total Time
10 min
Servings
4 servings
From the Recipe Creator:
The simple citrus and poppy seed dressing in this fruit medley really dresses up the refreshing mix of berries and melon. —R. Jean Rand, Edina, Minnesota
Nutrition Facts:
3/4 cup with 3 tablespoons dressing: 76 calories, 1g fat (0 saturated fat), 1mg cholesterol, 24mg sodium, 17g carbohydrate (15g sugars, 1g fiber), 2g protein. Diabetic Exchanges: 1 fruit.
5/57
Carrot Cookies
Total Time
20 min
Servings
4-1/2 dozen
From the Recipe Creator:
These cookies are both flavorful and colorful. The shredded carrots add nice bright flecks of orange color.
Nutrition Facts:
2 each: 128 calories, 8g fat (2g saturated fat), 16mg cholesterol, 80mg sodium, 13g carbohydrate (6g sugars, 0 fiber), 1g protein.
6/57
Lunch Box Chicken Wrap
Total Time
10 min
Servings
1 serving
From the Recipe Creator:
This lunchbox-friendly wrap is a tasty way to use leftover chicken and get kids to eat more veggies. Using colorful, thin strips of vegetables adds visual interest when the wrap is cut into slices. Suddenly spinach is too pretty to refuse. —Taste Recipes Test Kitchen
Nutrition Facts:
1 wrap: 324 calories, 10g fat (1g saturated fat), 36mg cholesterol, 441mg sodium, 35g carbohydrate (3g sugars, 7g fiber), 23g protein. Diabetic Exchanges: 3 lean meat, 2 starch, 1 vegetable, 1 fat.
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Honey Poppy Seed Fruit Salad
Total Time
10 min
Servings
8 servings
From the Recipe Creator:
This colorful fruit salad with poppy seed dressing pairs well with any morning entree and takes just 10 minutes to prepare. The subtle honey sauce in this salad steals the show. —Dorothy Dinnean, Harrison, Arkansas
Nutrition Facts:
3/4 cup: 117 calories, 1g fat (0 saturated fat), 0 cholesterol, 2mg sodium, 30g carbohydrate (23g sugars, 5g fiber), 1g protein.
8/57
Tomato Soup
Total Time
50 min
Servings
16 servings (4 quarts)
From the Recipe Creator:
Creamy, rich and bursting with brightness, this soup is the ultimate sidekick to a grilled cheese sandwich. — Josh Rink, Milwaukee, Wisconsin
Nutrition Facts:
1 cup: 104 calories, 5g fat (2g saturated fat), 6mg cholesterol, 572mg sodium, 15g carbohydrate (10g sugars, 2g fiber), 3g protein. Diabetic Exchanges: 1 starch, 1 fat.
9/57
Raspberry Pecan Chicken Salad
Total Time
15 min
Servings
6 sandwiches
From the Recipe Creator:
I gave this sweet-savory chicken salad a little zip with Chinese five-spice powder, which tastes a bit like pumpkin pie spice. Sprinkle some on roasted carrots for an awesome meal. —Lisa Renshaw, Kansas City, Missouri
Nutrition Facts:
1 sandwich: 463 calories, 24g fat (4g saturated fat), 65mg cholesterol, 371mg sodium, 31g carbohydrate (10g sugars, 6g fiber), 29g protein.
10/57
Sweet Potato & Bean Quesadillas
Total Time
30 min
Servings
4 servings
From the Recipe Creator:
Sweet potatoes and black beans roll up together for a quesadilla that’s easy, fast, fun and delicious. —Brittany Hubbard, St. Paul, Minnesota
Nutrition Facts:
1 quesadilla with 3 tablespoons salsa: 306 calories, 8g fat (3g saturated fat), 15mg cholesterol, 531mg sodium, 46g carbohydrate (9g sugars, 6g fiber), 11g protein.
11/57
Really Good Snack Mix
Total Time
55 min
Servings
about 7 cups
From the Recipe Creator:
I grew tired of my family picking through a snack mix for their favorite ingredients and leaving the rest. So I experimented using only their most-loved mix-ins and came up with this recipe. Now there's never any left! —Lori Genske, Waldo, Wisconsin
Nutrition Facts:
1/2 cup: 180 calories, 11g fat (3g saturated fat), 7mg cholesterol, 269mg sodium, 18g carbohydrate (2g sugars, 2g fiber), 4g protein. Diabetic Exchanges: 2 fat, 1 starch.
12/57
Peanut Butter, Honey & Pear Open-Faced Sandwiches
Total Time
10 min
Servings
4 servings
From the Recipe Creator:
I work a 12-hour night shift at a hospital, and when I come home in the morning, I don't want to cook a big breakfast. I love these sandwiches because they're versatile; sometimes I use apples instead of pears and different cheeses, such as Brie or grated Parmesan. —L.J.Washington, Carpinteria, California
Nutrition Facts:
1 open-faced sandwich: 268 calories, 14g fat (4g saturated fat), 14mg cholesterol, 446mg sodium, 28g carbohydrate (13g sugars, 4g fiber), 11g protein.
13/57
Grapes with Lemon-Honey Yogurt
Total Time
10 min
Servings
8 servings
From the Recipe Creator:
We like to sweeten up Greek yogurt with honey, cinnamon and vanilla. The tasty dressing is a delightful counterpoint to plump grapes and crunchy nuts. —Julie Sterchi, Campbellsville, Kentucky
Nutrition Facts:
3/4 cup grapes with 2 tablespoons yogurt mixture and about 1 teaspoon almonds: 138 calories, 2g fat (0 saturated fat), 0 cholesterol, 20mg sodium, 28g carbohydrate (26g sugars, 2g fiber), 6g protein. Diabetic Exchanges: 1-1/2 fruit, 1/2 starch.
14/57
Cold-Day Chicken Noodle Soup
Total Time
40 min
Servings
8 servings (3 quarts)
From the Recipe Creator:
When I was sick, my mom would make me this heartwarming chicken noodle soup. It was soothing when I had a cold, but this soup is a bowlful of comfort on any chilly day. —Anthony Graham, Ottawa, lllinois
Nutrition Facts:
1-1/2 cups: 195 calories, 6g fat (1g saturated fat), 47mg cholesterol, 639mg sodium, 16g carbohydrate (2g sugars, 3g fiber), 21g protein. Diabetic exchanges: 2 lean meat, 1 starch, 1/2 fat.
15/57
Slow-Cooker Applesauce
Total Time
6 hours 20 min
Servings
12 cups
From the Recipe Creator:
My sweet and chunky applesauce is a perfect snack or side dish with your favorite entree. Because it's prepared in the slow cooker, you can fix it and forget it before you and the family head out for some fun. —Susanne Wasson, Montgomery, New York
Nutrition Facts:
1/2 cup: 105 calories, 2g fat (1g saturated fat), 5mg cholesterol, 112mg sodium, 23g carbohydrate (20g sugars, 2g fiber), 0 protein. Diabetic Exchanges: 1 fruit, 1/2 starch, 1/2 fat.
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Turkey Avocado Sandwich
Total Time
15 min
Servings
2 servings
From the Recipe Creator:
With this recipe, two can enjoy the taste of something new and elegant in minutes. All you need to add is the ambiance for a bistro meal at home. —Karen Harris, Littleton, Colorado
Nutrition Facts:
1 sandwich: 464 calories, 27g fat (10g saturated fat), 63mg cholesterol, 995mg sodium, 30g carbohydrate (4g sugars, 6g fiber), 27g protein.
17/57
Chia Seed Protein Bites
Total Time
15 min
Servings
2-1/2 dozen
From the Recipe Creator:
I keep these little bites on hand in my refrigerator and grab them for breakfast or a snack when I'm in a hurry. We have a lot of food allergies in our family and I like to keep healthy snacks around that everyone can eat. This recipe has no gluten, eggs, dairy or corn, so it's the perfect go-to treat in our house. —Tanja Miller, Peoria, Arizona
Nutrition Facts:
1 piece: 79 calories, 4g fat (1g saturated fat), 0 cholesterol, 15mg sodium, 10g carbohydrate (5g sugars, 2g fiber), 2g protein.
18/57
Beef Vegetable Soup
Total Time
9 hours 20 min
Servings
7 servings
From the Recipe Creator:
This nicely seasoned soup tastes so good. It's convenient, too, since it simmers all day in the slow cooker. —Jean Hutzell, Dubuque, Iowa
Nutrition Facts:
1-1/3 cups: 217 calories, 6g fat (2g saturated fat), 40mg cholesterol, 536mg sodium, 27g carbohydrate (11g sugars, 3g fiber), 15g protein. Diabetic Exchanges: 2 lean meat, 2 vegetable, 1 starch.
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Thyme-Sea Salt Crackers
Total Time
35 min
Servings
about 7 dozen
From the Recipe Creator:
These homemade crackers are decidedly light and crispy. An addictive snack on their own, they also pair well with a sharp white cheddar. —Jessica Wirth, Charlotte, North Carolina
Nutrition Facts:
1 cracker: 23 calories, 1g fat (0 saturated fat), 0 cholesterol, 45mg sodium, 3g carbohydrate (0 sugars, 0 fiber), 0 protein.
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Turkey Quesadillas with Cranberry Salsa
Total Time
30 min
Servings
4 servings
From the Recipe Creator:
A sweet-tart cranberry salsa is the ideal accompaniment to leftover turkey in this breezy quesadilla. With a hint of lemon and pear, the salsa is also good with chicken or pork. —Jodi Kristensen, Macomb, Michigan
Nutrition Facts:
1 quesadilla with 1/3 cup salsa: 321 calories, 10g fat (4g saturated fat), 80mg cholesterol, 449mg sodium, 27g carbohydrate (12g sugars, 2g fiber), 32g protein. Diabetic Exchanges: 3 lean meat, 1-1/2 starch, 1 fat, 1/2 fruit.
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Turkey Chili
Total Time
6 hours 50 min
Servings
12 servings (3 quarts)
From the Recipe Creator:
I've taken my mother's healthy turkey chili recipe and made it thicker and more robust. It's a favorite, especially in fall and winter. —Celesta Zanger, Bloomfield Hills, Michigan
Nutrition Facts:
1 cup: 200 calories, 4g fat (1g saturated fat), 26mg cholesterol, 535mg sodium, 29g carbohydrate (8g sugars, 8g fiber), 15g protein. Diabetic Exchanges: 2 lean meat, 2 vegetable, 1 starch.
22/57
Watermelon Mint Salad
Total Time
20 min
Servings
8 servings
From the Recipe Creator:
I invented this refreshing fruit salad one sultry afternoon while my friends were gathered around my pool. It was quick to prepare and disappeared from their plates even quicker. The kids loved it too! —Antoinette DuBeck, Huntingdon Valley, Pennsylvania
Nutrition Facts:
3/4 cup: 56 calories, 2g fat (0 saturated fat), 0 cholesterol, 2mg sodium, 9g carbohydrate (9g sugars, 1g fiber), 1g protein. Diabetic Exchanges: 1/2 fruit.
23/57
Feta Chicken Salad
Total Time
20 min
Servings
4 servings
From the Recipe Creator:
I grew up eating chicken because my father was the manager at a poultry facility, but this is the one dish that never gets boring. —Cheryl Lundquist, Wake Forest, North Carolina
Nutrition Facts:
1 cup: 198 calories, 9g fat (2g saturated fat), 63mg cholesterol, 540mg sodium, 5g carbohydrate (2g sugars, 1g fiber), 24g protein. Diabetic Exchanges: 3 lean meat, 1 vegetable, 1 fat.
24/57
Roasted Cauliflower & Red Pepper Soup
Total Time
1 hour 15 min
Servings
6 servings
From the Recipe Creator:
When cooler weather comes, soup is one of our favorite meals. I developed this recipe for my husband and me. I wanted it to be a healthier version of all the cream-based soups out there. After a bit of trial and error, this is the keeper. —Elizabeth Bramkamp, Gig Harbor, Washington
Nutrition Facts:
1 cup: 193 calories, 10g fat (2g saturated fat), 3mg cholesterol, 601mg sodium, 19g carbohydrate (8g sugars, 4g fiber), 8g protein. Diabetic Exchanges: 2 vegetable, 2 fat, 1/2 starch.
25/57
Homemade Peanut Butter
Total Time
15 min
Servings
about 1 cup
From the Recipe Creator:
We eat a lot of peanut butter, so I decided to make my own. My homemade version is easier on my wallet, and I know what ingredients are in it. It's also a lot tastier! —Marge Austin, North Pole, Alaska
Nutrition Facts:
1 tablespoon: 111 calories, 9g fat (1g saturated fat), 0 cholesterol, 75mg sodium, 5g carbohydrate (2g sugars, 2g fiber), 4g protein. Diabetic exchanges: 2 fat.
26/57
Chicken Caesar Pasta Salad
Total Time
30 min
Servings
6 servings
From the Recipe Creator:
My colleagues and I made a pact to eat healthier, and we took turns sharing dishes. I'm happy to report that, thanks to recipes like this crisp and tangy salad, we all trimmed down. —Teresa Jordan, Springville, Utah
Nutrition Facts:
2 cups: 422 calories, 22g fat (5g saturated fat), 75mg cholesterol, 416mg sodium, 26g carbohydrate (3g sugars, 5g fiber), 30g protein.
27/57
Honey-Melon Salad with Basil
Total Time
20 min
Servings
12 servings
From the Recipe Creator:
Put the taste of summer in your salad! Loaded with juicy cantaloupe and honeydew, and glazed with a sweet honey dressing, this dish will be gone in minutes. Watermelon is a tasty addition, too. —Khurshid Shaik, Omaha, Nebraska
Nutrition Facts:
1 cup: 68 calories, 0 fat (0 saturated fat), 0 cholesterol, 72mg sodium, 17g carbohydrate (16g sugars, 1g fiber), 1g protein. Diabetic Exchanges: 1 fruit.
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Bruschetta Chicken Wraps
Total Time
30 min
Servings
4 servings
From the Recipe Creator:
As an Italian-American, I love, love, love garlic, tomatoes and basil, all of which are musts for good bruschetta. This recipe was created in celebration of the first tomatoes to come out of our home garden this year. —Gina Rine, Canfield, Ohio
Nutrition Facts:
1 wrap: 330 calories, 10g fat (3g saturated fat), 75mg cholesterol, 569mg sodium, 25g carbohydrate (3g sugars, 3g fiber), 31g protein. Diabetic Exchanges: 3 lean meat, 2 starch, 1 fat.
29/57
Tangy Poppy Seed Fruit Salad
Total Time
20 min
Servings
10 servings
From the Recipe Creator:
For a fruit salad that’s delightful, we combine berries and citrus with a honey-lime dressing flecked with poppy seeds. —Carrie Howell, Lehi, Utah
Nutrition Facts:
2/3 cup: 117 calories, 1g fat (0 saturated fat), 0 cholesterol, 3mg sodium, 29g carbohydrate (21g sugars, 5g fiber), 2g protein. Diabetic Exchanges: 2 fruit.
30/57
Creamy Chicken and Rice Soup
Total Time
30 min
Servings
4 servings
From the Recipe Creator:
I came up with this creamy chicken rice soup recipe while making some adjustments to a favorite stovetop chicken casserole. We like this soup for lunch with a crisp roll and fresh fruit. —Janice Mitchell, Aurora, Colorado
Nutrition Facts:
1-1/4 cups: 312 calories, 9g fat (3g saturated fat), 71mg cholesterol, 699mg sodium, 26g carbohydrate (6g sugars, 1g fiber), 29g protein. Diabetic Exchanges: 3 lean meat, 2 starch, 1 fat.
31/57
Hummus & Veggie Wrap-Up
Total Time
15 min
Servings
1 serving
From the Recipe Creator:
I had a vegan wrap that was similar to this once when I stopped at a diner while on a long and arduous walk. I enjoyed it so much that I modified it to my own taste and now have it for lunch on a regular basis. Everyone at work wants to know how to make it. —Michael Steffens, Indianapolis, Indiana
Nutrition Facts:
1 wrap: 235 calories, 8g fat (1g saturated fat), 0 cholesterol, 415mg sodium, 32g carbohydrate (4g sugars, 5g fiber), 7g protein. Diabetic Exchanges: 2 starch, 1 fat.
32/57
Sausage Pizza Pasta
Total Time
30 min
Servings
6 servings
From the Recipe Creator:
It's pizza in a bowl! Here's a terrific (and tasty) way to make sure your kids get the whole grains and vegetables they need to grow up big and strong. —Danna Holt, Shoals, Indiana
Nutrition Facts:
1-1/4 cups: 358 calories, 8g fat (3g saturated fat), 36mg cholesterol, 577mg sodium, 52g carbohydrate (7g sugars, 4g fiber), 21g protein.
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Southwest Chicken Barley Chowder
Total Time
30 min
Servings
8 servings (2-1/2 quarts)
From the Recipe Creator:
Mashed squash helps make this chowder creamy but not heavy, and it's a favorite way to get barley on the table. My kids even ask for leftovers for lunch. —Pamela Cleghorn, Campbellsburg, Indiana
Nutrition Facts:
1-1/4 cups: 298 calories, 8g fat (3g saturated fat), 46mg cholesterol, 681mg sodium, 35g carbohydrate (4g sugars, 7g fiber), 20g protein. Diabetic Exchanges: 2 starch, 2 lean meat, 1 fat.
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Sunflower Strawberry Salad
Total Time
10 min
Servings
6 servings
From the Recipe Creator:
We have an annual strawberry festival in our town, so recipes with strawberries are popular here. I have served this salad at luncheons and have always received compliments. —Betty Malone, Humboldt, Tennessee
Nutrition Facts:
3/4 cup: 107 calories, 2g fat (0 saturated fat), 1mg cholesterol, 43mg sodium, 22g carbohydrate (17g sugars, 3g fiber), 2g protein. Diabetic Exchanges: 1-1/2 fruit, 1/2 fat.
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Chicken Gyros
Total Time
30 min
Servings
2 servings
From the Recipe Creator:
This yummy chicken gyro recipe is a cinch to prepare. Just take tender chicken, coat it in a creamy cucumber-yogurt sauce, then tuck it into pita pockets. Some folks like lettuce and diced tomato on top. —Taste Recipes Test Kitchen, Milwaukee, Wisconsin
Nutrition Facts:
1 gyro: 367 calories, 9g fat (2g saturated fat), 68mg cholesterol, 397mg sodium, 39g carbohydrate (4g sugars, 2g fiber), 30g protein. Diabetic Exchanges: 3 lean meat, 2-1/2 starch, 1 fat.
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Lemon Chicken Orzo Soup
Total Time
45 min
Servings
6 servings (2-1/2 quarts)
From the Recipe Creator:
My husband is Greek, so I'm always trying new Mediterranean recipes. This lemon chicken orzo soup is his favorite dish that I make. Serve it with a little feta or Parmesan and a side of toast. —Kristine Kosturos, Olympia, Washington.
Nutrition Facts:
1-2/3 cups: 223 calories, 6g fat (1g saturated fat), 31mg cholesterol, 630mg sodium, 23g carbohydrate (2g sugars, 5g fiber), 17g protein. Diabetic Exchanges: 2 lean meat, 1 starch, 1 vegetable, 1 fat.
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Chicken & Spanish Cauliflower “Rice”
Total Time
30 min
Servings
4 servings
From the Recipe Creator:
I learned about the paleo diet from some friends who now have tons of energy and are super fit. Since then, I’ve changed my eating habits, too. Everyone from my dad to my little nephew loves this chicken in Spanish cauliflower rice. —Megan Schmoldt, Westminster, Colorado
Nutrition Facts:
1-1/2 cups: 227 calories, 7g fat (1g saturated fat), 63mg cholesterol, 492mg sodium, 15g carbohydrate (6g sugars, 5g fiber), 28g protein. Diabetic Exchanges: 3 lean meat, 1 starch, 1/2 fat.
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Apple-Raisin Baked Oatmeal
Total Time
55 min
Servings
6 servings
From the Recipe Creator:
Baked oatmeal is a popular breakfast in my house. I make it often for my husband and seven children because it's budget friendly and versatile. I like to add a variety of dried fruits or nuts to mix it up. —Christina Smeal, Fairmont, West Virginia
Nutrition Facts:
1 piece (calculated without additional milk): 349 calories, 9g fat (1g saturated fat), 72mg cholesterol, 397mg sodium, 60g carbohydrate (29g sugars, 5g fiber), 12g protein.
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Tomato & Avocado Sandwiches
Total Time
10 min
Servings
2 servings
From the Recipe Creator:
I'm a vegetarian, and this is a tasty, quick and healthy lunch I could eat for every meal. At my house, we call these sandwiches HATS: hummus, avocado, tomato and shallots. These are ingredients I almost always have on hand. —Sarah Jaraha, Moorestown, New Jersey
Nutrition Facts:
1 sandwich: 278 calories, 11g fat (2g saturated fat), 0 cholesterol, 379mg sodium, 35g carbohydrate (6g sugars, 9g fiber), 11g protein. Diabetic Exchanges: 2 starch, 2 fat.
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Chunky Applesauce
Total Time
45 min
Servings
about 3-1/2 cups
From the Recipe Creator:
There's just something extra special about a homemade applesauce recipe like this one. This simple dish is tart and not too sweet. It makes the perfect side, especially with pork chops or a pork roast. —Deborah Amrine, Grand Haven, Michigan
Nutrition Facts:
1/2 cup: 157 calories, 0 fat (0 saturated fat), 0 cholesterol, 7mg sodium, 40g carbohydrate (36g sugars, 3g fiber), 0 protein.
41/57
Pizza Spaghetti
Total Time
50 min
Servings
6 servings
From the Recipe Creator:
The idea for this recipe came to me when I saw someone dip a slice of pizza into a pasta dish. My wife and kids love it, and so do my friends! —Robert Smith, Las Vegas, Nevada
Nutrition Facts:
1-1/3 cups: 354 calories, 9g fat (3g saturated fat), 57mg cholesterol, 512mg sodium, 45g carbohydrate (11g sugars, 7g fiber), 25g protein. Diabetic Exchanges: 3 starch, 3 lean meat.
42/57
Parmesan Fish Sticks
Total Time
25 min
Servings
4 servings
From the Recipe Creator:
I wanted a healthier approach to fish sticks and developed a baked tilapia with a slightly peppery bite. My husband and sons love the crispy coating. —Candy Summerhill, Alexander, Arkansas
Nutrition Facts:
1 serving: 281 calories, 11g fat (3g saturated fat), 154mg cholesterol, 641mg sodium, 16g carbohydrate (1g sugars, 1g fiber), 28g protein. Diabetic Exchanges: 3 lean meat, 1 starch, 1 fat.
43/57
White Chicken Chili
Total Time
40 min
Servings
10 servings (2-1/2 quarts)
From the Recipe Creator:
Folks will enjoy a change from traditional chili when they dip their spoons into this flavorful blend of tender chicken, white beans and just the right amount of zip. This is our favorite white chicken chili recipe. —Taste Recipes Test Kitchen
Nutrition Facts:
1 cup: 214 calories, 7g fat (3g saturated fat), 35mg cholesterol, 596mg sodium, 20g carbohydrate (1g sugars, 7g fiber), 18g protein. Diabetic Exchanges: 2 lean meat, 1-1/2 starch, 1 fat.
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Mediterranean Orzo Chicken Salad
Total Time
25 min
Servings
6 servings
From the Recipe Creator:
On hot days, I pull out this recipe for a cool supper. The lemon dressing is so refreshing. If you have it, use grilled chicken. —Susan Kieboam, Streetsboro, Ohio
Nutrition Facts:
1 cup: 397 calories, 16g fat (3g saturated fat), 47mg cholesterol, 407mg sodium, 40g carbohydrate (1g sugars, 10g fiber), 22g protein. Diabetic Exchanges: 3 lean meat, 2-1/2 starch, 2 fat.
45/57
Honey-Yogurt Berry Salad
Total Time
10 min
Servings
8 servings
From the Recipe Creator:
I wanted my family to eat more fruit but not more sugary ingredients. This berry salad lets you play with different low-fat yogurts and fruits. —Betsy King, Duluth, Minnesota
Nutrition Facts:
3/4 cup fruit with 2 tablespoons yogurt mixture: 76 calories, 1g fat (0 saturated fat), 2mg cholesterol, 23mg sodium, 16g carbohydrate (11g sugars, 4g fiber), 3g protein. Diabetic Exchanges: 1 fruit.
46/57
Turkey and Black Bean Chili
Total Time
30 min
Servings
6 servings
From the Recipe Creator:
This busy-day chili is packed with flavor. We make it ahead and freeze some to eat later. —Marisela Segovia, Miami, Florida
Nutrition Facts:
1 cup: 247 calories, 7g fat (2g saturated fat), 52mg cholesterol, 468mg sodium, 27g carbohydrate (7g sugars, 7g fiber), 21g protein. Diabetic Exchanges: 3 lean meat, 1-1/2 starch, 1 vegetable.
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Greek Orzo Salad
Total Time
15 min
Servings
8 servings
From the Recipe Creator:
This tart, refreshing salad is a big hit in my home. All the tasty toppings—including red onions, tomatoes, olives, feta cheese and a zesty dressing—give it extra interest. —Judy Roberts, Las Vegas, Nevada
Nutrition Facts:
3/4 cup: 167 calories, 6g fat (1g saturated fat), 4mg cholesterol, 427mg sodium, 24g carbohydrate (3g sugars, 2g fiber), 6g protein. Diabetic Exchanges: 1-1/2 starch, 1 fat.
48/57
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Power Berry Smoothie Bowl
Total Time
10 min
Servings
3 servings
From the Recipe Creator:
While you can't taste the spinach in these smoothies, you'll get all its nutrients along with big berry flavor. —Christine Hair, Odessa, Florida
Nutrition Facts:
1 cup: 172 calories, 3g fat (0 saturated fat), 3mg cholesterol, 47mg sodium, 35g carbohydrate (28g sugars, 4g fiber), 5g protein.
50/57
Avocado & Garbanzo Bean Quinoa Salad
Total Time
40 min
Servings
6 servings
From the Recipe Creator:
This delicious quinoa avocado salad is high in protein and holds well in the fridge for a few days. If you make it ahead, add avocados and tomatoes right before serving. —Elizabeth Bennett, Seattle, Washington
Nutrition Facts:
1-1/3 cups: 328 calories, 17g fat (4g saturated fat), 10mg cholesterol, 378mg sodium, 34g carbohydrate (3g sugars, 7g fiber), 11g protein. Diabetic Exchanges: 3 fat, 2 starch, 1 lean meat.
51/57
Melon with Serrano-Mint Syrup
Total Time
30 min
Servings
12 servings
From the Recipe Creator:
This is just one of the recipes I developed to take advantage of the fresh mint I grow nearly year-round. The serrano pepper is a nice contrast to the sweetness of the syrup and salad. —Jennifer Fisher, Austin, Texas
Nutrition Facts:
1 cup: 92 calories, 0 fat (0 saturated fat), 0 cholesterol, 13mg sodium, 25g carbohydrate (23g sugars, 1g fiber), 1g protein. Diabetic Exchanges: 1 fruit, 1/2 starch.
52/57
Dill Chicken Soup
Total Time
30 min
Servings
6 servings (2 quarts)
From the Recipe Creator:
I could eat soup for every meal of the day, all year long. I particularly like dill and spinach—they add a brightness to this light and healthy soup. —Robin Haas, Jamaica Plain, Massachusetts
Nutrition Facts:
1-1/3 cups: 198 calories, 6g fat (1g saturated fat), 31mg cholesterol, 681mg sodium, 20g carbohydrate (4g sugars, 5g fiber), 18g protein. Diabetic Exchanges: 2 lean meat, 1 starch, 1 vegetable, 0.500 fat.
53/57
Shredded Chicken Gyros
Total Time
3 hours 20 min
Servings
8 servings
From the Recipe Creator:
Our family always has such a wonderful time at the annual Salt Lake City Greek Festival. One of my favorite parts is all the awesome food. This meal is a good way to mix up our menu, and my kids are big fans. —Camille Beckstrand, Layton, Utah
Nutrition Facts:
1 gyro (calculated without toppings): 337 calories, 7g fat (1g saturated fat), 63mg cholesterol, 418mg sodium, 38g carbohydrate (2g sugars, 2g fiber), 29g protein. Diabetic Exchanges: 3 lean meat, 2-1/2 starch, 1/2 fat.
54/57
Honey-Lime Berry Salad
Total Time
15 min
Servings
10 servings
From the Recipe Creator:
I picked up this dish a couple of years ago, and really like the mint and fruit combo. Cilantro is one of my summer favorites so sometimes I use it instead. Turns out, this recipe's really two in one! —Kayla Spence, Wilber, Nebraska
Nutrition Facts:
3/4 cup: 93 calories, 0 fat (0 saturated fat), 0 cholesterol, 2mg sodium, 24g carbohydrate (19g sugars, 3g fiber), 1g protein. Diabetic Exchanges: 1 fruit, 1/2 starch.
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Nutty Apple Butter
Total Time
8 hours 20 min
Servings
5 cups
From the Recipe Creator:
Being a New England native, I love apple-picking season. Grab some apples and peanut butter to make your own creamy riff on a PB&J. Of course it’s great on a sandwich, but you can dunk sliced fruit or graham crackers in it, too. —Brandie Cranshaw, Rapid City, South Dakota
Nutrition Facts:
2 tablespoons: 43 calories, 1g fat (0 saturated fat), 0 cholesterol, 7mg sodium, 9g carbohydrate (8g sugars, 1g fiber), 0 protein. Diabetic Exchanges: 1/2 starch.
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Crockpot Chicken Noodle Soup
Total Time
5 hours 50 min
Servings
12 servings (3 quarts)
From the Recipe Creator:
This satisfying soup with a hint of cayenne is brimming with vegetables, chicken and noodles. The recipe originally came from my father-in-law, but I made some changes to give it my own spin. —Norma Reynolds, Overland Park, Kansas
Nutrition Facts:
1 cup: 199 calories, 6g fat (2g saturated fat), 73mg cholesterol, 663mg sodium, 14g carbohydrate (2g sugars, 1g fiber), 22g protein. Diabetic exchanges: 3 lean meat, 1 starch.
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Rosemary Walnuts
Total Time
20 min
Servings
2 cups
From the Recipe Creator:
My Aunt Mary started making this recipe years ago. Each time we visited, she would have a batch ready for us. The use of cayenne adds an unexpected zing to the savory combo of rosemary and walnuts. When you need a good housewarming or hostess gift, double the batch and save half for yourself. —Renee Ciancio, New Bern, North Carolina
Nutrition Facts:
1/4 cup: 166 calories, 17g fat (2g saturated fat), 0 cholesterol, 118mg sodium, 4g carbohydrate (1g sugars, 2g fiber), 4g protein. Diabetic Exchanges: 3 fat.
