Support a healthy gut when you make these flavorful dinners packed with fiber and prebiotic-rich ingredients. Plus, these meals are also lower in saturated fats and sodium—while keeping carbs and calories in mind—to align with a diabetes-appropriate eating pattern. Nutritious recipes like our Pesto Pasta with Peas & Tomatoes are great when you have some extra time on your hands. Or, make our delicious Lemony Orzo & Tuna Salad with Broccoli on those days when you want dinner ready in under 30 minutes.
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Lemon-Turmeric Cabbage & White Bean Soup
Photographer: Ali Redmond.
This cozy soup combines tender cabbage and creamy cannellini beans with aromatic spices. A splash of lemon juice brightens every spoonful. It’s light yet satisfying and easy enough for a weeknight.
Pesto Pasta with Peas & Tomatoes
Ali Redmond
Pasta is cooked alongside frozen sweet peas, then tossed with juicy cherry tomatoes and basil pesto for a fresh, herbaceous finish. A sprinkle of Parmesan and a squeeze of lemon add the perfect final touch.
High-Fiber Chopped Salad with Italian Vinaigrette
Ali Redmond
This chopped salad is a crisp, colorful mix of veggies. It’s tossed with a zesty homemade vinaigrette while chickpeas bring on the plant-based protein and fiber. Everything is chopped small for the perfect forkful every time.
Lemony Orzo & Tuna Salad with Broccoli
Leigh Beisch
This pasta-salad and tuna-salad mashup gets a boost of color and texture from broccoli. Plenty of Kalamata olives add a briny bite, which pairs perfectly with the lemony dressing.
High-Protein Pasta with Peas
Photographer: Morgan Hunt Glaze, Prop Stylist: Claire Spollen, Food Stylist: Chelsea Zimmer
This one-pot pasta with peas is packed with plant-based protein and a healthy dose of fiber. The chickpea pasta is cooked with vibrant green peas and tossed with fragrant basil and a rich pesto sauce for fresh flavor in every bite. Nutty toasted pine nuts provide the perfect crunch, adding depth and texture.
Roasted Potato Tzatziki Bowls
Photographer Victor Protasio, Food Stylist Chelsea Zimmer, Prop Stylist Christina Daley
Crispy, golden roasted potatoes are the centerpiece of these tasty bowls, accompanied by a tangy, herb-packed tzatziki sauce at the base. Loaded with fresh veggies like cucumbers, cherry tomatoes and red onion with a side of chickpeas, these bowls deliver big on flavor and nutrition.
Herb-Marinated Veggie & Chickpea Salad
Photographer: Jacob Fox, Food Stylist: Sammy Mila, Prop Stylist: Joseph Wanek.
This salad is a refreshing, no-cook dish packed with fresh flavors. It brings together crisp raw vegetables and fiber-rich chickpeas, all tossed in a zesty herb dressing that infuses every bite. It’s perfect for meal prep or busy weeknights when you want something quick.
Ginger-Dill Salmon with Cucumber & Avocado Salad
Photographer Victor Protasio, Food Stylist Chelsea Zimmer, Prop Stylist Christina Daley
This ginger-dill salmon is a light, refreshing meal that doesn’t skimp on flavor. Tender, flaky salmon is infused with the unique combination of warm ginger and fresh dill, making it the perfect complement to the cool, creamy salad.
Saag Aloo Matar
photographer: Jen Causey, food stylist: Julian Hensarling, prop stylist: Josh Hoggle
This cozy one-skillet recipe draws inspiration from two Indian dishes: saag aloo and aloo matar. It’s packed with plenty of vegetables, including leafy greens, potatoes and peas, all simmered in an aromatic tomato-based sauce.
Sheet-Pan Chicken Thighs with Red Cabbage & Sweet Potatoes
photographer: Jen Causey, food stylist: Julian Hensarling, prop stylist: Josh Hoggle
The beauty of this dish lies in its simplicity—everything cooks together on one sheet pan, making cleanup a breeze. As the ingredients roast together, the chicken juices meld with the vegetables, creating a savory dinner.
Brothy Lemon-Garlic Beans
Photographer: Robby Lozano, Food Stylist: Amanda Holstein, Prop Stylist: Abby Armstrong
Creamy cannellini beans soak up the garlicky, lemon-infused broth that is perfectly sopped up with a piece of toasted whole-wheat bread. For a little extra flair, finish the dish with a drizzle of good olive oil—or, for a creamier take, a dollop of strained (Greek-style) yogurt.
Garlicky Cabbage Soup
Photographer: Jen Causey, Food Stylist: Margaret Monroe Dickey, Prop Stylist: Christina Daley
Warm, hearty and nourishing, this soup is rich with the aromatic flavor of garlic and tender-sweet cabbage. Packed with veggies and a savory broth, this soup is perfect as a light meal on its own or as a starter.
Salmon Salad with Crispy White Beans
Heami Lee, Food Stylist: Emily Nabors Hall, Prop Stylist: Christine Keeley
This hearty main-dish salad is a delicious meal that delivers big on flavor. Salmon is rich in omega-3 fatty acids, while the beans provide a nice texture and are a great source of fiber. A quick soy-sesame-ginger dressing completes this salad.
Chicken Parmesan Soup
Photographer: Morgan Hunt Glaze, Prop Stylist: Hannah Greenwood, Food Stylist: Sally McKay
This chicken Parmesan soup combines the rich flavors of a traditional chicken Parm with the warmth and comfort of a soup. We love the punchy burst of flavor that Parmesan crisps offer as a garnish, but feel free to add freshly grated Parmesan in their place.
Bhel Puri-Inspired Salad
Ali Redmond
This flavorful salad was inspired by bhel puri, a type of chaat (savory snack) served across India, and features puffed quinoa and lentils for extra protein and fiber.
Sheet-Pan Salmon and Shaved Brussels Sprouts with Lemon-Garlic Drizzle
Photographer: Jen Causey, Food Stylist: Margaret Monroe Dickey, Prop Stylist: Priscilla Montiel
Heart-healthy salmon is nestled among shaved Brussels sprouts, both of which soak up amazing flavor from the double drizzle of lemon-garlic sauce.
Chicken & Cabbage Soup with Pesto
Photographer: Jen Causey, Food Stylist: Chelsea Zimmer, Prop Stylist: Christine Keely
This one-pot chicken soup is topped with flavorful store-bought pesto. Big, fiber-rich butter beans add a creamy bite, but you can easily swap them out for cannellini beans or navy beans if you prefer.
Ginger-Tahini Oven-Baked Salmon & Vegetables
The tahini sauce does double duty in this healthy salmon recipe, serving as a glaze for the fish and also as a drizzle for the entire dish at the end of cooking. The green beans are cooked just slightly in this recipe, to still be crisp.
Chicken Parmesan Casserole
We took the best parts of chicken Parmesan–ooey-gooey cheese, crispy breadcrumbs and plenty of tomato sauce–and spun them into an easy family-friendly casserole. We skipped breading the chicken and, instead, loaded the top of the casserole with cheese and breadcrumbs.
Sheet-Pan Salmon with Sweet Potatoes & Broccoli
The vibrant combo of cheese, cilantro, chili and lime—inspired by Mexican street corn—makes this salmon sheet-pan dinner burst with flavor.