29 Asian-Inspired Recipes for People with Diabetes
Updated: Nov. 01, 2023
Hungry for takeout? These diabetic-friendly Asian recipes will satisfy any craving. We have dietitian-approved recipes inspired by cuisine from China, Thailand, Korea and more.
Veggie Thai Curry Soup
Nutrition Facts1-2/3 cups: 289 calories, 9g fat (3g saturated fat), 0 cholesterol, 772mg sodium, 41g carbohydrate (3g sugars, 2g fiber), 11g protein. Diabetic Exchanges: 2-1/2 starch, 1 medium-fat meat, 1/2 fat.
My go-to Thai restaurant inspired this curry soup. Shiitake mushrooms are my favorite, but any fresh mushroom will work. Fresh basil and lime add a burst of bright flavors. —Tre Balchowsky, Sausalito, California
Orange Beef Lettuce Wraps
Nutrition Facts1 wrap: 250 calories, 8g fat (3g saturated fat), 53mg cholesterol, 462mg sodium, 26g carbohydrate (11g sugars, 2g fiber), 19g protein. Diabetic Exchanges: 2 starch, 2 lean meat.
This is a lighter version of a restaurant favorite. I also recommend trying these wraps with ground chicken or turkey.—Robin Haas, Cranston, Rhode Island
Sesame Turkey Stir-Fry
Nutrition Facts3/4 cup stir-fry with 1/2 cup rice: 269 calories, 4g fat (1g saturated fat), 60mg cholesterol, 349mg sodium, 32g carbohydrate (7g sugars, 3g fiber), 25g protein. Diabetic Exchanges: 3 lean meat, 2 starch, 1/2 fat.
I really like the rich taste of sesame oil in this Thai-inspired dish. If you don’t have it, canola oil does the trick, too. To get a similar nuttiness, toss in a handful sliced almonds before serving. —Kelli Whiting, Fortville, Indiana
Baked Pot Stickers with Dipping Sauce
Nutrition Facts1 pot sticker with 3/4 teaspoon sauce: 52 calories, 1g fat (0 saturated fat), 6mg cholesterol, 101mg sodium, 8g carbohydrate (2g sugars, 0 fiber), 3g protein. Diabetic Exchanges: 1/2 starch.
Twisting these wonton wrappers like little candies makes them fuss-free, and the dipping sauce is packed with sweet heat. —Taylor Marsh, Algona, Iowa
Crispy Asian Chicken Salad
Nutrition Facts1 salad: 386 calories, 17g fat (2g saturated fat), 63mg cholesterol, 620mg sodium, 29g carbohydrate (11g sugars, 6g fiber), 30g protein. Diabetic Exchanges: 3 lean meat, 2 vegetable, 2 fat, 1 starch.
Asian flavor, crunchy almonds and crispy breaded chicken make this hearty salad something special. —Beth Dauenhauer, Pueblo, Colorado
Bok Choy Toss
Nutrition Facts3/4 cup: 47 calories, 2g fat (0 saturated fat), 0 cholesterol, 135mg sodium, 6g carbohydrate (4g sugars, 2g fiber), 2g protein. Diabetic Exchanges: 1 vegetable.
Chop some fresh veggies, add a gingery bottled dressing and savor this unique bok choy salad that’s big on flavor and crunch. How cool is that? —Andrew McDowell, Lake Villa, Illinois
Mushroom Pepper Steak
Nutrition Facts1-1/4 cups beef mixture: 241 calories, 10g fat (3g saturated fat), 64mg cholesterol, 841mg sodium, 13g carbohydrate (5g sugars, 3g fiber), 25g protein. Diabetic exchanges: 3 lean meat, 2 vegetable, 1 fat.
Bell peppers, mushrooms and ginger provide the bulk of the flavor in this stir-fry that’s not too saucy. Hot rice makes it even better. —Billie Moss, Walnut Creek, California
Vegetable Samosas
Nutrition Facts1 appetizer: 79 calories, 2g fat (0 saturated fat), 0 cholesterol, 136mg sodium, 13g carbohydrate (1g sugars, 1g fiber), 2g protein. Diabetic Exchanges: 1 starch.
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
Honey Chicken Stir-Fry
Nutrition Facts1 cup stir-fry: 249 calories, 6g fat (1g saturated fat), 63mg cholesterol, 455mg sodium, 21g carbohydrate (15g sugars, 3g fiber), 25g protein. Diabetic Exchanges: 3 lean meat, 2 vegetable, 1/2 starch.
I’m a new mom, and my schedule is very dependent upon our young son, so I like meals that can be ready in as little time as possible. This all-in-one chicken stir fry recipe with a hint of sweetness from honey is a big time-saver. —Caroline Sperry, Allentown, Michigan
Thai Chicken & Slaw
Nutrition Facts3 ounces cooked chicken with 2/3 cup slaw: 326 calories, 18g fat (3g saturated fat), 76mg cholesterol, 171mg sodium, 16g carbohydrate (12g sugars, 2g fiber), 24g protein. Diabetic Exchanges: 3 lean meat, 2 fat, 1 vegetable, 1/2 starch.
This recipe is foolproof and well worth the prep time. Kids love the sweetness of the honey, and I serve the slaw on the side so my vegetarian friends can enjoy it, too.—Karen Norris, Philadelphia, Pennsylvania
Sesame Beef & Asparagus Salad
Nutrition Facts1 cup: 160 calories, 7g fat (1g saturated fat), 42mg cholesterol, 350mg sodium, 5g carbohydrate (2g sugars, 2g fiber), 19g protein. Diabetic Exchanges: 2 lean meat, 1 vegetable, 1 fat.
Cooking is one of my favorite hobbies—especially when it comes to experimenting with fresh ingredients like these. This meaty salad is wonderful at the start of asparagus season. —Tamara Steeb, Issaquah, Washington
Shrimp ‘n’ Noodle Bowls
Nutrition Facts1-1/3 cups: 260 calories, 3g fat (0 saturated fat), 147mg cholesterol, 523mg sodium, 36g carbohydrate (6g sugars, 2g fiber), 22g protein. Diabetic exchanges: 2 starch, 2 lean meat, 1 vegetable.
Here’s a quick meal that feels as if it came from a restaurant. Cooked shrimp, bagged slaw and bottled dressing reduce the time needed to get it on the table. —Mary Bergfeld, Eugene, Oregon
Curry Turkey Stir-Fry
Nutrition Facts3/4 cup turkey mixture with 1/2 cup rice: 287 calories, 7g fat (1g saturated fat), 60mg cholesterol, 351mg sodium, 31g carbohydrate (7g sugars, 3g fiber), 25g protein. Diabetic Exchanges: 3 lean meat, 2 starch, 1 fat.
Just open the fridge and go to town making this throw-together curry. We prefer turkey, but if you like chicken, shrimp, even bean sprouts and carrots, by all means, add them. —Lauren Rush, Clark, New Jersey
Spicy Beef & Pepper Stir-Fry
Nutrition Facts3/4 cup: 312 calories, 16g fat (5g saturated fat), 46mg cholesterol, 641mg sodium, 15g carbohydrate (10g sugars, 2g fiber), 26g protein. Diabetic Exchanges: 3 lean meat, 2 fat, 1 vegetable, 1/2 starch.
Think of this stir-fry as your chance to play with heat and spice. I balance the beef with coconut milk and a spritz of lime. —Joy Zacharia, Clearwater, Florida
Garlic Chicken & Broccoli
Nutrition Facts1-1/4 cups: 241 calories, 6g fat (1g saturated fat), 63mg cholesterol, 798mg sodium, 19g carbohydrate (8g sugars, 3g fiber), 26g protein. Diabetic Exchanges: 3 lean meat, 1 vegetable, 1/2 starch, 1/2 fat.
This simple riff on Chinese chicken proves you can savor the takeout taste you crave while still eating right. —Connie Krupp, Racine, Wisconsin
Spicy Coconut Shrimp with Quinoa
Nutrition Facts1 cup shrimp mixture with 3/4 cup quinoa: 330 calories, 8g fat (3g saturated fat), 138mg cholesterol, 451mg sodium, 37g carbohydrate (6g sugars, 5g fiber), 26g protein. Diabetic Exchanges: 3 lean meat, 2 starch, 1 vegetable, 1/2 fat.
Help yourself to a plate full—generous servings are still lower in calories and big on protein. If you have company, you can add a salad and call it a day. —Keri Whitney, Castro Valley, California
Curry Scramble
Nutrition Facts1 serving: 160 calories, 10g fat (3g saturated fat), 372mg cholesterol, 299mg sodium, 4g carbohydrate (3g sugars, 1g fiber), 14g protein. Diabetic Exchanges: 2 medium-fat meat.
I have eggs every morning, and this is a great change from the classic scrambled egg meal. I like to add sliced peppers on top if I have them on hand.—Valerie Belley, St. Louis, Missouri
Hoisin-Pineapple Salmon
Nutrition Facts1 fillet with 2 tablespoons sauce: 349 calories, 16g fat (3g saturated fat), 86mg cholesterol, 226mg sodium, 21g carbohydrate (18g sugars, 1g fiber), 29g protein. Diabetic Exchanges: 4 lean meat, 1-1/2 starch.
My mouth waters when I think of this sweet and tangy glaze. It’s a tropical treat at any time of year. —Naylet LaRochelle, Miami, Florida
Coconut Curry Vegetable Soup
Nutrition Facts3/4 cup: 186 calories, 8g fat (4g saturated fat), 0 cholesterol, 502mg sodium, 22g carbohydrate (3g sugars, 2g fiber), 3g protein. Diabetic Exchanges: 1-1/2 starch, 1-1/2 fat.
I’ve been a vegetarian since high school, so modifying recipes to fit my meatless requirements is a challenge I enjoy. This soup tastes rich and creamy and is packed with nutrients! —Carissa Sumner, Washington, DC
Stir-Fry Rice Bowl
Nutrition Facts1 serving: 305 calories, 11g fat (2g saturated fat), 186mg cholesterol, 364mg sodium, 40g carbohydrate (4g sugars, 4g fiber), 12g protein. Diabetic Exchanges: 2 starch, 1 medium-fat meat, 1 vegetable, 1 fat.
My meatless version of Korean bibimbap is tasty, pretty and easy to tweak for different spice levels. —Devon Delaney, Westport, Connecticut
Ginger Chicken Noodle Soup
Nutrition Facts1-1/4 cups: 126 calories, 2g fat (0 saturated fat), 31mg cholesterol, 543mg sodium, 11g carbohydrate (3g sugars, 2g fiber), 16g protein. Diabetic Exchanges: 2 lean meat, 1 starch.
This is one of my favorite soup recipes to serve in the winter time because it’s super easy to make and fills the house with a wonderful aroma. My whole family loves it! —Brandy Stansbury, Edna, Texas
Teriyaki Beef Stew
Nutrition Facts1 cup stew: 310 calories, 12g fat (4g saturated fat), 94mg cholesterol, 528mg sodium, 17g carbohydrate (9g sugars, 2g fiber), 33g protein. Diabetic Exchanges: 4 lean meat, 1 starch.
As they say, “Necessity of the mother of invention.” I created this recipe because I had a package of stew meat I needed to use. I spotted the ginger beer in the fridge and rest is history. This stew has a delicious sweet-tangy flavor. It’s nice to have a different way to serve an inexpensive meal.—Leslie Simms, Sherman Oaks, California
Thai-Style Pork
Nutrition Facts2/3 cup pork mixture: 357 calories, 20g fat (5g saturated fat), 73mg cholesterol, 598mg sodium, 9g carbohydrate (3g sugars, 2g fiber), 35g protein. Diabetic Exchanges: 5 lean meat, 2 fat, 1/2 starch.
A creamy Thai peanut sauce coats tender pork in this delectable dish. The recipe is from a friend in my cooking club, and it’s always a favorite. —Amy Van Orman, Rockford, Michigan
Korean Beef and Rice
Nutrition Facts1/2 cup beef mixture with 2/3 cup rice: 413 calories, 13g fat (4g saturated fat), 71mg cholesterol, 647mg sodium, 46g carbohydrate (14g sugars, 3g fiber), 27g protein. Diabetic Exchanges: 3 starch, 3 lean meat, 1/2 fat.
A friend raved about Korean recipes for bulgogi—beef cooked in soy sauce and ginger—so I tried it. It’s delicious! Dazzle the table with this tasty version of Korean beef and rice. —Betsy King, Duluth, Minnesota
Pork & Vegetable Spring Rolls
Nutrition Facts3 spring rolls (calculated without salad dressing): 255 calories, 12g fat (3g saturated fat), 48mg cholesterol, 91mg sodium, 19g carbohydrate (10g sugars, 3g fiber), 18g protein. Diabetic Exchanges: 3 lean meat, 1 starch, 1 vegetable, 1 fat.
I thought rice paper wrappers would be a quick, fun way to put salad ingredients into a hand-held snack or meal. I also make this with shrimp or add in cranberries. Go ahead, experiment! —Marla Strader, Ozark, Missouri
Beef & Spinach Lo Mein
Nutrition Facts1-1/3 cups: 363 calories, 10g fat (2g saturated fat), 51mg cholesterol, 652mg sodium, 40g carbohydrate (6g sugars, 4g fiber), 28g protein. Diabetic Exchanges: 3 lean meat, 2 vegetable, 1-1/2 starch, 1 fat.
If you like a good stir-fry, this dish will definitely satisfy. I discovered the recipe at an international luncheon, and it’s now a favorite go-to meal. —Denise Patterson, Bainbridge, Ohio
Turkey Curry
Nutrition Facts1 cup (calculated without rice): 172 calories, 3g fat (1g saturated fat), 72mg cholesterol, 235mg sodium, 12g carbohydrate (5g sugars, 1g fiber), 24g protein. Diabetic Exchanges: 1 starch, 3 lean meat.
I’m always looking for new and interesting ways to use leftover turkey—especially around the holidays. Make this skillet meal as spicy as you like by varying the amount of curry powder. —Martha Balser, Cincinnati, Ohio
Honey Garlic Green Beans
Nutrition Facts3/4 cup: 72 calories, 0 fat (0 saturated fat), 0 cholesterol, 225mg sodium, 18g carbohydrate (12g sugars, 4g fiber), 2g protein. Diabetic Exchanges: 1 vegetable, 1/2 starch.
Green beans are a reliable standby, but they can seem ordinary on their own. Just a couple of extra ingredients give them a sweet and salty attitude. This is definitely my family’s favorite way to enjoy them. —Shannon Dobos, Calgary, Alberta
Tilapia with Jasmine Rice
Nutrition Facts1 fillet with 3/4 cup rice: 412 calories, 9g fat (3g saturated fat), 90mg cholesterol, 615mg sodium, 42g carbohydrate (2g sugars, 1g fiber), 36g protein. Diabetic Exchanges: 4 lean meat, 3 starch, 1/2 fat.
This tender, full-flavored tilapia with fragrant jasmine rice is absolutely to die for. And it gets better—each serving has only 5 grams of fat! —Shirl Parsons, Cape Carteret, North Carolina
Originally Published: July 28, 2020
