19 Pasta Recipes for People with Diabetes
Updated: Jul. 25, 2024
If you have diabetes, pasta is not off-limits.
Do you avoid pasta for fear of its effect on blood sugar? You don’t have to. The key is to start thinking of pasta as a side dish instead of the centerpiece of a meal.
This mindset shift is so effective because it forces you to pair pasta with low- or no-carb foods, such as lean proteins and non-starchy, high-fiber vegetables. This can help balance out the impact that high-carb classics like penne, spaghetti and linguini will have on your blood sugar.
The best choices to pair with pasta include proteins like chicken, salmon or pork, as well as vegetables like artichokes, eggplant and mushrooms. People with diabetes should also choose pasta recipes low in salt and saturated fats (like fatty cuts of meat). Read on for inspiring diabetic-friendly pasta recipes that fit this description!
Pepper Ricotta Primavera
Garlic, peppers and herbs top creamy ricotta cheese in this meatless skillet meal you can make in just 20 minutes. —Janet Boulger, Botwood, Newfoundland and Labrador
Spicy Shrimp & Penne Pasta
I created this creamy pasta dish when I needed to use up some marinara. Red pepper flakes give it a little heat, which my family loves. It's super versatile, so try it with chicken, or simply stir in some fresh basil, too. —Lorri Stout, Gaithersburg, Maryland
Greek Pasta Toss
My husband and I developed this bright pasta dish by tossing in favorite Greek ingredients like olives, feta cheese and sun-dried tomatoes. Try it with shrimp or chicken, too! —Terri Gilson, Calgary, AB
Filipino Pancit
There are so many versions of this dish, each one delicious in its own way. Our pancit recipe contains thin strips of tender pork and colorful stir-fried vegetables.
Spinach Lasagna
Looking for a hearty vegetarian main course? This spinach lasagna recipe features layers of noodles stuffed with tender spinach and a creamy, cheesy filling.
Sausage Spinach Pasta Bake
Easier than a lasagna but just as satisfying, sausage spinach pasta bake is a comforting casserole loaded with a creamy tomato sausage ragù and the equivalent of a whole pound of raw spinach, all topped with gooey cheese. A few healthier swaps, including turkey sausage and whole wheat pasta, prevent it from being too rich.
Ground Beef Stroganoff
This easy ground beef stroganoff is even quicker than the original. In just 30 minutes, you'll have a comforting meal on the table.
Zucchini Tomato Pasta
I came up with this recipe after planting too many zucchini plants in our vegetable garden. My husband loved it the first time I served it and now we make it quite often. —Joy Turner, Amherst, Ohio
Chinese Chicken Spaghetti
It's hard to believe that something that comes together so easily could be this tasty and lower in fat, but this Chinese spaghetti with chicken does it all. If you like your stir-fries extra spicy, increase the red pepper flakes a bit. —Jenna Noel, Glendale, Arizona
Hummus Pasta Salad
Adding the dressing while the pasta is still warm allows the pasta to absorb some of the dressing. It's a hearty side dish but could be a nice meatless main dish as well. —Michelle Morrow, Newmarket, New Hampshire
Asian Noodle Salad
This rice noodle salad is easy, sweet, spicy, nutty and light. Many friends request this for get-togethers, and our family enjoys it at least once a month for dinner. —Krista Frank, Rhododendron, Oregon
Turkey Ginger Noodle Soup
I wanted something comforting yet healthy, and ginger is my favorite spice. This recipe was a must-try for me, and it didn't disappoint. —Adina Monson, Nanaimo, British Columbia
Italian Chicken and Penne
This easy stir-fry combines the pasta with green pepper, mushrooms and tomatoes in an Italian-style sauce. I made up this recipe one evening, and it was a big hit with my family. —Janeen Longfellow, Wolcottville, Indiana
Spaghetti Squash Meatball Casserole
One of our favorite comfort-food dinners is spaghetti and meatballs. We're crazy about this lighter, healthier version that features so many veggies. It has the same beloved flavors with more nutritious ingredients! —Courtney Stultz, Weir, Kansas
Gluten-Free Chili Beef Pasta
After I got married, my aunt gave me her recipe for skillet spaghetti and told me it was ideal for a quick weeknight meal. Over the years I’ve tinkered with the ingredients and played with the seasonings to make it healthier. It’s a dish my family truly loves. —Kristen Killian, Depew, New York
Rosemary Shrimp with Spaghetti
I came up with this recipe on a busy weeknight when I was pressed for time. Now it’s my go-to dish whenever I need a quick, nutritious meal. Serve this with garlic bread so you can scoop every last bit of goodness off your plate! —Candace Havely, Sterling, Colorado
Rustic Summer Vegetable Pasta
My veggie pasta proves you can’t have too much of a good thing. Feel free to change it up with whatever fresh veggies are in the garden or farmers market. —Bryn Namavari, Chicago, Illinois
Turkey Chili with Penne
This turkey chili easily turns into a vegetarian dish by leaving out the meat or replacing it with soy crumbles. A topping of goat cheese makes this full-flavored chili stand out from others. —Patricia Burk, North Canton, Ohio
Grilled Southwestern Steak Salad
Pasta salad loaded with steak, peppers and onions makes both my boyfriend and me happy. Plus, it’s versatile! We serve it hot, room temperature or cold. —Yvonne Starlin, Westmoreland, TennesseeDiabetic-Friendly Pasta FAQ
Can people with diabetes eat pasta?
Yes, though it is best to eat this high-carbohydrate food as a side dish rather than an entree. You’ll eat a smaller portion and pair it with a blood sugar-stabilizing protein.
How much pasta can a person with diabetes eat?
One cup of cooked pasta provides about 40 to 45 grams of carbohydrates (depending on the size and shape). A general rule of thumb for most people with diabetes is to have 45 to 60 grams of carbohydrates for each meal, which means one cup of pasta will work.
Keep in mind, however, that nutritional needs differ from person to person based on factors like age, gender, weight and health conditions. Your doctor or dietitian can give you more specific advice as far as the right number of carbs for you.
Is whole-grain pasta better for people with diabetes?
Yes, it can be! Whole-grain pasta typically contains about twice as much fiber as regular pasta, which is usually made with a processed form of semolina flour. Whole-grain pasta can also be higher in some minerals.
What are the best pastas for people with diabetes?
If you’re up for something different, choose a plant-based pasta made with chickpeas, lentils or edamame. These are higher in fiber and protein, which means they take longer to digest—making them easier on our blood sugar.
Originally Published: September 19, 2019
