We looked through our archives for the best meals and snacks without a lot of added sugar. In fact, each recipe here has less than 10 grams of total sugar per serving.
25 Low-Sugar Recipes We Can’t Wait to Make
Updated on Jan. 14, 2022
So, you’re watching your sugar intake? Of course, some healthy foods contain natural sugar, like fruit and dairy products, which contain fructose and lactose. But added sugar often just adds calories with no nutritional value. You want to limit the total sugar in your meals and snacks to less than 10 grams of sugar per serving, to nourish your body.
1/25
2/25
Italian Cloud Eggs
Total Time
25 min
Servings
4 servings
From the Recipe Creator:
Drop egg yolks on nests of whipped Italian-seasoned egg whites, then bake in a cast-iron skillet. Dreamy!—Matthew Hass, Franklin, Wisconsin
Nutrition Facts:
1 serving: 96 calories, 6g fat (2g saturated fat), 190mg cholesterol, 234mg sodium, 1g carbohydrate (0 sugars, 0 fiber), 8g protein. Diabetic Exchanges: 1 medium-fat meat.
This egg dish is almost too pretty to eat—and it has 0 grams of sugar per serving. Whether you have it for breakfast or another meal, this combination of egg whites and yolks should be a staple among your low-sugar recipes.
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3/25
Pistachio Salmon
Total Time
25 min
Servings
4 servings
From the Recipe Creator:
This simple salmon gets its crunch from a coating of crushed pistachios, panko bread crumbs and Parmesan cheese. Add steamed veggies and rice and it's dinnertime! —Anthony Oraczewski, Port St. Lucie, FL
Nutrition Facts:
3 ounces cooked fish: 269 calories, 17g fat (3g saturated fat), 61mg cholesterol, 497mg sodium, 6g carbohydrate (1g sugars, 1g fiber), 23g protein. Diabetic Exchanges: 3 lean meat, 1 fat, 1/2 starch.
4/25
Lemon-Pepper Broccoli
Total Time
25 min
Servings
8 servings
From the Recipe Creator:
Fresh green broccoli turns tangy and tasty when roasted with lemon juice and pepper. A sprinkle of almonds adds crunch. —Liz Bellville, Jacksonville, North Carolina
Nutrition Facts:
1 cup: 84 calories, 6g fat (1g saturated fat), 0 cholesterol, 103mg sodium, 7g carbohydrate (0 sugars, 4g fiber), 4g protein. Diabetic Exchanges: 1 vegetable, 1 fat.
You can’t go wrong with broccoli. It’s a superfood loaded with sulfuraphane, a compound that has been shown to help fend off certain cancers. Plus, this citrus-loaded broccoli dish contains 0 grams of sugar and 4 grams of fiber, which bodes well for blood sugar control.
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5/25
Sesame-Garlic Pumpkin Seeds
Total Time
45 min
Servings
2 cups
From the Recipe Creator:
This "everything" mix of pumpkin seeds with other seeds and seasoning is a fun treat—a lively way to use the seeds left over from your Halloween jack-o’-lantern! —Danielle Lee, West Palm Beach, Florida.
Nutrition Facts:
1/4 cup: 95 calories, 5g fat (1g saturated fat), 0 cholesterol, 190mg sodium, 9g carbohydrate (0 sugars, 3g fiber), 4g protein. Diabetic exchanges: 1 fat, 1/2 starch.
Looking for a high protein, low-sugar snack? These roasted pumpkin seeds are jacked up with an egg white and sesame seeds to offer 4 grams of protein and 0 grams of sugar per serving. Find even more low-sugar snacks.
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6/25
Tuna and White Bean Lettuce Wraps
Total Time
20 min
Servings
4 servings
From the Recipe Creator:
Here's a fabulous way to dress up ordinary tuna salad. This easy recipe makes a quick dinner or lunch at the office, and it's good for you. —Heather Senger, Madison, Wisconsin
Nutrition Facts:
3 wraps: 279 calories, 13g fat (2g saturated fat), 31mg cholesterol, 421mg sodium, 19g carbohydrate (1g sugars, 7g fiber), 22g protein. Diabetic Exchanges: 3 lean meat, 2 fat, 1 starch.
Are you eating fish at least twice a week to get healthy omega-3 fats? In one of our favorite low-sugar recipes, you get a healthy dose of protein with tuna fish and beans on top of delicate Bibb lettuce for just 1 gram of sugar per serving.
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7/25
Grilled Lemon-Dill Shrimp
Total Time
30 min
Servings
4 servings
From the Recipe Creator:
This grilled shrimp is one of my go-to recipes when I stare at the freezer and draw a blank. Add veggies if desired, but grill them separately. —Jane Whittaker, Pensacola, Florida
Nutrition Facts:
1 serving: 221 calories, 15g fat (2g saturated fat), 138mg cholesterol, 578mg sodium, 2g carbohydrate (0 sugars, 0 fiber), 19g protein. Diabetic Exchanges: 3 lean meat, 3 fat.
If you’re looking for a simple dinner, try this grilled shrimp. With 0 grams of sugar and 19 grams of protein per serving, this will keep you blood sugar stable for awhile. You can toss it on top of a whole grain, like brown rice or quinoa, to up the fiber.
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8/25
Asparagus with Fresh Basil Sauce
Total Time
15 min
Servings
12 servings
From the Recipe Creator:
Add zip to your party with this easy appetizer. The dip that can also double as a flavorful sandwich spread. — Janie Colle Hutchinson, Kansas
Nutrition Facts:
about 2 spears with 1 tablespoon sauce: 72 calories, 6g fat (1g saturated fat), 6mg cholesterol, 149mg sodium, 3g carbohydrate (1g sugars, 1g fiber), 1g protein. Diabetic Exchanges: 1-1/2 fat.
For a colorful side dish with fish, chicken or tofu, this asparagus is a crowd-pleaser! With a mere 1 gram of sugar per serving, this is one of those low-sugar recipes that you can prep ahead and enjoy within a couple of days.
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9/25
Vegetable Samosas
Total Time
1 hour 5 min
Servings
about 3 dozen
From the Recipe Creator:
My family enjoys the wonderful Indian flavors in a traditional samosa. Baked instead of fried, this version has fewer calories but keeps all the classic tastes and textures we love. —Amy Siegel, Clifton, New Jersey
Nutrition Facts:
1 samosa: 79 calories, 2g fat (0 saturated fat), 0 cholesterol, 136mg sodium, 13g carbohydrate (1g sugars, 1g fiber), 2g protein. Diabetic Exchanges: 1 starch.
This baked version of an Indian classic is chock-full of nourishing spices and vegetables. With 1 gram of sugar per serving, this delicate phyllo dough melts in your mouth. You can enjoy these savory samosas with grilled chicken or shrimp for lunch or dinner.
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10/25
Shrimp and Lentils
Total Time
35 min
Servings
4 servings
From the Recipe Creator:
If you have frozen shrimp, a few seasoning ingredients, bagged spinach and lentils on hand, you can make this dish in no time. It's so delicious—nobody needs to know that it's healthy too! —Mary Kay LaBrie, Clermont, Florida
Nutrition Facts:
1 serving: 370 calories, 12g fat (5g saturated fat), 153mg cholesterol, 1024mg sodium, 36g carbohydrate (2g sugars, 6g fiber), 32g protein. Diabetic Exchanges: 3 lean meat, 1.500 starch, 1 fat.
With a whopping 26 grams of protein, 1 gram of sugar and 4 grams of fiber per serving, this hearty bowl of shrimp and lentils with spinach and spices will keep your appetite satisfied for hours. You can easily make this with frozen shrimp and precooked lentils so it’s ready to eat in minutes.
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11/25
Asian Tofu
Total Time
20 min
Servings
4 servings
From the Recipe Creator:
This tasty Asian tofu was the first meatless recipe my fiance made for me. Tofu is a wonderful light protein and is so easy to pair with broiled or grilled veggies, such as eggplant and asparagus, or even tomatoes. —Emily Steers, Los Angeles, California
Nutrition Facts:
1 serving: 208 calories, 18g fat (3g saturated fat), 0 cholesterol, 440mg sodium, 4g carbohydrate (1g sugars, 1g fiber), 9g protein. Diabetic Exchanges: 3 fat, 1 lean meat.
The tofu soaks up the Asian-inspired flavors beautifully in this dish. This plant-based lunch or dinner is sure to please with 9 grams of protein and only 1 gram of sugar per serving. The best part is it’s only made with six ingredients!
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12/25
Spiced Grilled Chicken with Cilantro Lime Butter
Total Time
50 min
Servings
6 servings
From the Recipe Creator:
This grilled chicken gets a lovely pop of color and flavor from the lime butter—don't skip it! —Diane Halferty, Corpus Christi, Texas
Nutrition Facts:
1 chicken breast half with 1 tablespoon lime butter: 430 calories, 27g fat (10g saturated fat), 138mg cholesterol, 411mg sodium, 5g carbohydrate (3g sugars, 1g fiber), 40g protein.
There’s nothing as tasty as cilantro and citrus together in a marinade. This protein-packed recipe contains 40 grams of protein and 3 grams of sugar per serving—and it’s simple to make.[/rms_recipe]
13/25
Tasty Tacos
Total Time
30 min
Servings
4 servings
From the Recipe Creator:
A taco seasoning made from scratch with pantry staples deliciously jazzes up ground beef, turning Tuesday night into an all-out fiesta. Add your favorite toppings, and dinner is served! —Rebecca Levesque, St. George, New Brunswick
Nutrition Facts:
2 tacos (calculated without optional toppings): 306 calories, 15g fat (5g saturated fat), 71mg cholesterol, 468mg sodium, 19g carbohydrate (2g sugars, 3g fiber), 24g protein. Diabetic Exchanges: 3 lean meat, 1 starch, 1 fat.
14/25
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.
Looking for a simple yet tasty snack that’s loaded with healthy fats and protein? These spicy walnuts have 4 grams of protein and 1 gram of sugar, so you’ll get a sustaining energy boost. The nuts keep well in an airtight container, so add them to your lunchtime salads, too.
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15/25
Tapenade-Stuffed Chicken Breasts
Total Time
30 min
Servings
4 servings
From the Recipe Creator:
I created this recipe for my husband, who absolutely loves olives. I usually make a larger batch of the olive tapenade and serve it with bread or crackers as a snack or appetizer. —Jessica Levinson, Nyack, New York
Nutrition Facts:
1 stuffed chicken breast half (calculated without cheese): 264 calories, 11g fat (2g saturated fat), 94mg cholesterol, 367mg sodium, 5g carbohydrate (1g sugars, 1g fiber), 35g protein. Diabetic Exchanges: 5 lean meat, 1 fat.
This Mediterranean-style dish is a quick and tasty dinner solution. For 1 gram of sugar per serving, you get a protein-packed meal with the heart-healthy benefits of olives and olive oil. Pair this with a glass of red wine and it will be like you are on the Sardinian coast.
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16/25
Walnut and Oat-Crusted Salmon
Total Time
30 min
Servings
2 servings
From the Recipe Creator:
I think this recipe gives you the most omega-3 fatty acid bang for your buck! —Cristen Dutcher, Marietta, Georgia
Nutrition Facts:
1 fillet: 484 calories, 37g fat (6g saturated fat), 85mg cholesterol, 381mg sodium, 7g carbohydrate (0 sugars, 2g fiber), 32g protein. Diabetic exchanges: 5 lean meat, 3 fat, 1/2 starch.
With omega-3 fats coming from the fish and the walnuts, as well as oats with soluble fiber, it’s a triple threat of goodness. There’s no worries about sugar in this recipe, as there are 0 grams of sugar per serving.
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17/25
Chicken Pesto Roll-Ups
Total Time
45 min
Servings
4 servings
From the Recipe Creator:
One night I looked in the refrigerator and pondered what I could make with chicken, cheese, mushrooms and pesto. This pretty dish was the result. Add Italian bread and a fruit salad for a complete meal! —Melissa Nordmann, Mobile, AL
Nutrition Facts:
1 stuffed chicken breast half: 374 calories, 17g fat (5g saturated fat), 104mg cholesterol, 582mg sodium, 7g carbohydrate (1g sugars, 1g fiber), 44g protein. Diabetic Exchanges: 5 lean meat, 2 fat.
It’s never a dull moment when there’s pesto on the menu. This simple chicken dish offers a high protein kick with 44 grams of protein and only 1 gram of sugar per serving. Plus, the pesto gives these roll-ups a fresh flavor boost!
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18/25
Spinach-Mushroom Scrambled Eggs
Total Time
15 min
Servings
2 servings
From the Recipe Creator:
My husband and I had breakfast at a hotel and enjoyed an amazing mushroom and egg dish. As soon as I got home, I made my own rendition. —Rachelle McCalla, Batesville, Arkansas
Nutrition Facts:
1 serving: 162 calories, 11g fat (5g saturated fat), 226mg cholesterol, 417mg sodium, 2g carbohydrate (1g sugars, 0 fiber), 14g protein. Diabetic Exchanges: 2 medium-fat meat.
This veggie-filled egg-stravaganza makes a tasty and simple breakfast. With just 1 gram of sugar per serving, this recipe is loaded with plant-based goodness—it has spinach and mushrooms scambled into the mixture. It’s perfect for a leisurely or quick out-the-door morning.
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19/25
Tex-Mex Popcorn
Total Time
15 min
Servings
4 quarts
From the Recipe Creator:
Spicy Southwest seasoning makes this snackin'-good popcorn ideal for any fiesta. —Katie Rose, Pewaukee, Wisconsin
Nutrition Facts:
1 cup: 44 calories, 3g fat (0 saturated fat), 0 cholesterol, 150mg sodium, 5g carbohydrate (0 sugars, 1g fiber), 1g protein. Diabetic Exchanges: 1/2 starch, 1/2 fat.
Looking for a light snack with a spicy kick? Try this popcorn loaded with smoked paprika, cayenne and garlic powders and cumin for a savory snack attack. The good news is that a cup of popcorn is only 100 calories and 0 grams of sugar. So grab a bowl and enjoy!
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20/25
Hard-Boiled Eggs
Total Time
20 min
Servings
12 servings
From the Recipe Creator:
In the kitchen, it's important to start with something simple, like how to cook hard-boiled eggs. Use this egg recipe in plenty of dishes, or eat them plain for a quick protein fix. —Taste Recipes Test Kitchen
Nutrition Facts:
1 egg: 75 calories, 5g fat (2g saturated fat), 213mg cholesterol, 63mg sodium, 1g carbohydrate (1g sugars, 0 fiber), 6g protein. Diabetic Exchanges: 1 medium-fat meat.
Whether you’re looking for a low-sugar snack or protein-packed addition to any meal, hard-boiled eggs are the way to go. This recipe makes it simple to make a batch and keep in the fridge for days to enjoy. For 6 grams of high-quality protein and a mere gram of sugar, you can have a handy accompaniment to any meal or snack.
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21/25
Fiesta Chopped Salad
Total Time
30 min
Servings
8 servings
From the Recipe Creator:
We create this colorful garden mixture with vegetables that are bursting with flavor. The dressing makes the fresh salad a welcome addition to almost any entree. —Merwyn Garbini, Tuscon, Arizona
Nutrition Facts:
1/2 cup: 91 calories, 7g fat (1g saturated fat), 0 cholesterol, 81mg sodium, 7g carbohydrate (0 sugars, 2g fiber), 1g protein. Diabetic Exchanges: 1-1/2 fat, 1 vegetable.
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22/25
Curried Egg Salad
Total Time
15 min
Servings
6 servings
From the Recipe Creator:
A curry kick gives this egg salad big appeal. We love it when the weather gets warm. —Joyce McDowell, West Union, Ohio
Nutrition Facts:
1 open-faced sandwich: 273 calories, 20g fat (4g saturated fat), 188mg cholesterol, 284mg sodium, 14g carbohydrate (2g sugars, 2g fiber), 10g protein.
Whether you stuff a bell pepper, tomato or a whole grain pita with this egg salad, you’re getting a good dose of protein. It has 10 grams per serving with only 2 grams of sugar. You can make a batch ahead of time and enjoy for any meal you’d like.
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23/25
Blackened Halibut
Total Time
25 min
Servings
4 servings
From the Recipe Creator:
Try serving this spicy halibut recipe with garlic mashed potatoes, hot, crusty bread and a crisp salad to lure in your crew. After trying a few halibut recipes, this one is my family's favorite. —Brenda Williams, Santa Maria, California
Nutrition Facts:
1 fillet: 189 calories, 8g fat (4g saturated fat), 51mg cholesterol, 758mg sodium, 3g carbohydrate (1g sugars, 1g fiber), 24g protein. Diabetic Exchanges: 3 lean meat, 1 fat.
If you’re looking for a different fish, try halibut. This is one of those low-sugar recipes that you can’t believe is low-sugar! The savory flavors meld together so well. For 1 gram of sugar and 24 grams of protein per serving, enjoy this spicy dish for lunch or dinner.
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24/25
Quick Ginger Pork
Total Time
20 min
Servings
2 servings
From the Recipe Creator:
My husband and I are empty nesters. It was a challenge learning to cook for just two again, but recipes like this give us delicious scaled-down dinners. —Esther Johnson Danielson, Lawton, Pennsylvania
Nutrition Facts:
1 serving: 216 calories, 11g fat (2g saturated fat), 64mg cholesterol, 621mg sodium, 4g carbohydrate (1g sugars, 0 fiber), 24g protein. Diabetic Exchanges: 3 lean meat, 1-1/2 fat, 1/2 starch.
The healing properties of ginger are endless—it’s an herbal elixir than spans the ages. Plus, ginger pairs well with pork. Try this quick dinner for 1 gram of sugar and 24 grams of protein per serving. It’s tasty served up with greens like bok choy or steamed broccoli.
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25/25
Artichoke Chicken
Total Time
55 min
Servings
8 servings
From the Recipe Creator:
Rosemary, mushrooms and artichokes combine to give chicken a wonderful savory flavor. I've served this dish for a large group by doubling the recipe. It's always a big hit with everyone—especially my family! —Ruth Stenson, Santa Ana, California
Nutrition Facts:
1 serving: 235 calories, 11g fat (4g saturated fat), 70mg cholesterol, 773mg sodium, 8g carbohydrate (1g sugars, 3g fiber), 24g protein.
