25+ Healthy & Nutritious Diabetic Soup Recipes for Any Meal

Living with diabetes doesn’t mean sacrificing delicious, comforting meals. In fact, there are plenty of flavorful soup recipes that can be both diabetic-friendly and incredibly satisfying.

Soups are an excellent choice for people with diabetes, as they are often packed with vegetables, lean proteins, and hearty ingredients that help manage blood sugar levels.

Whether you’re looking for a creamy, comforting bowl to enjoy on a chilly evening or a hearty, nutrient-packed option to fuel your day, there’s a diabetic soup recipe that suits your needs.

In this article, we’ll share 25+ diabetic soup recipes that are not only low in carbs and high in fiber but also deliciously satisfying.

These soups feature fresh ingredients like leafy greens, lean meats, and legumes, making them perfect for controlling blood sugar levels while keeping your taste buds happy.

Plus, many of these recipes are easy to make and are perfect for meal prepping, ensuring you always have a healthy option on hand.

So grab your ladle, and let’s dive into these mouthwatering diabetic soup recipes that will help keep your blood sugar stable without compromising on flavor.

25+ Healthy & Nutritious Diabetic Soup Recipes for Any Meal

These 25+ diabetic soup recipes prove that managing diabetes doesn’t have to be bland or boring.

From vibrant vegetable soups to hearty protein-packed bowls, these recipes are designed to nourish your body and support your health goals.

Whether you’re looking for a quick weekday lunch, a cozy dinner, or a meal prep-friendly option, these soups are the perfect solution for anyone with diabetes.

Packed with nutrients, low in sugar, and full of flavor, these soups can easily become staples in your weekly meal rotation.

By incorporating more whole foods, fiber-rich ingredients, and lean proteins, you’ll be able to enjoy every spoonful while staying on track with your blood sugar management.

So next time you’re craving something warm and hearty, try one of these diabetic-friendly soups to nourish your body and satisfy your taste buds.

Creamy Cauliflower and Spinach Soup

This creamy cauliflower and spinach soup is a light and nutritious option for those managing diabetes. The combination of cauliflower and spinach offers fiber and antioxidants while keeping the carb count low. Using unsweetened almond milk as a base helps to create a creamy texture without adding sugar, making it a perfect choice for a diabetic-friendly meal.

Ingredients:

• 1 medium cauliflower, chopped into florets
• 2 cups fresh spinach, washed
• 1 medium onion, chopped
• 2 cloves garlic, minced
• 2 cups unsweetened almond milk
• 1 tbsp olive oil
• 4 cups low-sodium vegetable broth
• Salt and pepper, to taste
• 1/4 tsp nutmeg (optional)
• 1/4 tsp ground turmeric (optional)
• Fresh parsley, chopped for garnish

Instructions:

1. Heat the olive oil in a large pot over medium heat. Add the onion and garlic, sautéing until softened and fragrant, about 3 minutes.
2. Add the cauliflower florets and vegetable broth to the pot, bring it to a boil, then lower the heat and simmer for 15-20 minutes until the cauliflower is tender.
3. Stir in the spinach and cook for another 2-3 minutes until wilted.
4. Using an immersion blender, blend the soup until smooth. If you don’t have an immersion blender, you can carefully transfer the soup in batches to a regular blender.
5. Pour in the almond milk and continue to blend until the soup is creamy and smooth. Season with salt, pepper, nutmeg, and turmeric if desired.
6. Serve hot, garnished with fresh parsley.

This creamy cauliflower and spinach soup is not only rich in flavor but also low in carbs and calories, making it a perfect option for people with diabetes. The almond milk gives it a creamy texture without the added sugar found in traditional cream-based soups, while the cauliflower and spinach provide plenty of vitamins, minerals, and fiber. The addition of turmeric and nutmeg adds an extra layer of warmth and anti-inflammatory properties, supporting overall health. This soup can be easily customized by adding herbs and spices to suit your taste preferences.

Chicken and Zucchini Soup

Chicken and zucchini soup is a delicious and light meal packed with lean protein and low-carb vegetables, making it an ideal choice for those looking to maintain stable blood sugar levels. The soup features a flavorful broth with tender chicken, zucchini, and a handful of herbs, creating a simple yet satisfying dish.

Ingredients:

• 2 boneless, skinless chicken breasts
• 2 medium zucchinis, chopped
• 1 medium onion, diced
• 2 cloves garlic, minced
• 4 cups low-sodium chicken broth
• 1 tbsp olive oil
• 1/2 tsp dried oregano
• 1/2 tsp dried thyme
• Salt and pepper to taste
• Fresh basil, chopped (optional, for garnish)

Instructions:

1. Heat the olive oil in a large pot over medium heat. Add the onion and garlic, cooking until softened, about 3 minutes.
2. Add the chicken breasts to the pot and brown on both sides for about 5-7 minutes. Remove the chicken from the pot and set aside.
3. In the same pot, add the zucchini, chicken broth, oregano, thyme, salt, and pepper. Bring to a boil, then reduce the heat and simmer for 10-15 minutes, until the zucchini is tender.
4. While the soup is simmering, shred the chicken into small pieces using two forks.
5. Return the shredded chicken to the pot and cook for an additional 5 minutes, allowing the flavors to meld together.
6. Serve the soup hot, garnished with fresh basil if desired.

This chicken and zucchini soup is a well-rounded, heart-healthy meal that can help regulate blood sugar levels. The lean chicken provides a good source of protein, while the zucchini is low in carbs and high in fiber, making it an excellent choice for diabetes-friendly meals. The soup is easy to prepare, customizable with your favorite herbs and spices, and can be enjoyed as a light lunch or dinner. It’s a satisfying, nutrient-dense option that delivers comfort without the worry of blood sugar spikes.

Lentil and Vegetable Soup

Lentils are a great source of protein and fiber, making them an excellent addition to a diabetes-friendly diet. This lentil and vegetable soup combines lentils with a variety of fresh vegetables, creating a hearty, filling dish that is low in fat and high in essential nutrients. The rich, savory broth is satisfying and will keep you full for hours, making it a perfect meal for those managing blood sugar levels.

Ingredients:

• 1 cup dry lentils, rinsed and drained
• 1 large carrot, chopped
• 2 celery stalks, chopped
• 1 medium onion, diced
• 2 cloves garlic, minced
• 1 zucchini, chopped
• 4 cups low-sodium vegetable broth
• 1 tsp ground cumin
• 1/2 tsp paprika
• Salt and pepper to taste
• 1 tbsp olive oil
• 1 can (14.5 oz) diced tomatoes, undrained
• 2 cups fresh spinach or kale, chopped

Instructions:

1. Heat the olive oil in a large pot over medium heat. Add the onion, garlic, carrot, and celery, sautéing for about 5 minutes until softened.
2. Add the lentils, diced tomatoes, vegetable broth, cumin, paprika, salt, and pepper to the pot. Stir to combine and bring the mixture to a boil.
3. Once boiling, reduce the heat and let the soup simmer for 30-35 minutes, or until the lentils and vegetables are tender.
4. Stir in the zucchini and spinach (or kale), cooking for another 5 minutes until the greens are wilted.
5. Taste and adjust seasoning if needed. Serve hot.

This lentil and vegetable soup is a wonderful choice for those with diabetes, offering a high amount of fiber and plant-based protein to keep blood sugar levels stable. The combination of lentils, vegetables, and spices creates a robust and flavorful broth that is both satisfying and nutritious. The soup is easily adaptable to different vegetables, making it a versatile dish that can be enjoyed throughout the year. Packed with fiber and low in fat, it’s a heart-healthy, diabetic-friendly option that supports long-term health and wellness.

Tomato and Basil Soup

Tomato and basil soup is a classic comfort food that is naturally low in sugar and high in antioxidants, making it a great option for those with diabetes. The tomatoes provide vitamins A and C, while the fresh basil enhances the soup’s flavor without adding any sugar. With a smooth, velvety texture, this soup is both satisfying and light, perfect for a diabetic-friendly lunch or dinner.

Ingredients:

• 4 medium tomatoes, chopped
• 1 medium onion, chopped
• 2 cloves garlic, minced
• 2 cups low-sodium vegetable broth
• 1 tbsp olive oil
• 1/2 cup fresh basil leaves, chopped (plus extra for garnish)
• 1/4 tsp dried oregano
• Salt and pepper to taste
• 1/4 cup unsweetened almond milk or low-fat milk (optional, for creaminess)

Instructions:

1. Heat the olive oil in a large pot over medium heat. Add the onion and garlic, sautéing until softened, about 3-4 minutes.
2. Add the chopped tomatoes, vegetable broth, oregano, salt, and pepper. Bring to a boil, then reduce the heat and let the soup simmer for 20-25 minutes, until the tomatoes break down and the flavors meld.
3. Using an immersion blender, blend the soup until smooth. If you prefer a chunkier texture, blend only half of the soup and leave the rest intact.
4. Stir in the fresh basil and almond milk (if using), and cook for another 2-3 minutes to warm through.
5. Serve hot, garnished with extra basil leaves.

This tomato and basil soup is a simple yet flavorful dish that provides a variety of nutrients with minimal carbohydrates. The antioxidants from the tomatoes and the anti-inflammatory properties of basil help support overall health while keeping blood sugar levels in check. The creamy version with almond milk offers a rich texture without added sugars, making it an excellent choice for people with diabetes. This soup is easy to prepare and perfect for meal prepping, offering comfort and nutrition in every spoonful.

Butternut Squash and Carrot Soup

Butternut squash and carrot soup is a deliciously sweet yet savory option that’s rich in vitamins, fiber, and antioxidants. The natural sweetness of the squash and carrots creates a comforting, hearty soup that’s diabetic-friendly. This soup is low in glycemic index and high in beta-carotene, promoting healthy vision and immune function, making it an ideal option for anyone looking for a filling and nutritious meal.

Ingredients:

• 1 medium butternut squash, peeled and cubed
• 3 medium carrots, peeled and chopped
• 1 medium onion, chopped
• 2 cloves garlic, minced
• 4 cups low-sodium vegetable broth
• 1 tbsp olive oil
• 1/2 tsp ground cinnamon
• 1/4 tsp ground ginger
• Salt and pepper to taste
• 1 tbsp fresh parsley, chopped (for garnish)

Instructions:

1. Heat the olive oil in a large pot over medium heat. Add the onion and garlic, cooking for about 5 minutes until softened and fragrant.
2. Add the cubed butternut squash, carrots, vegetable broth, cinnamon, ginger, salt, and pepper to the pot. Bring to a boil, then reduce the heat and simmer for 25-30 minutes, or until the squash and carrots are tender.
3. Use an immersion blender to puree the soup until smooth. Alternatively, you can blend the soup in batches using a regular blender.
4. Once blended, taste and adjust the seasoning as needed.
5. Serve the soup hot, garnished with fresh parsley.

This butternut squash and carrot soup is a flavorful, nutrient-dense option that delivers the perfect balance of sweetness and warmth, without spiking blood sugar levels. Both the butternut squash and carrots are rich in vitamins A and C, helping to boost immune health and promote good vision. The addition of cinnamon and ginger adds a comforting, aromatic depth to the soup, while also offering anti-inflammatory benefits. This soup is perfect for fall and winter months, providing a wholesome meal that’s filling, nutritious, and diabetes-friendly.

Broccoli and Cheese Soup

Broccoli and cheese soup is a comforting and satisfying dish that can easily be made diabetic-friendly by using lower-fat ingredients. Packed with fiber from the broccoli and protein from the cheese, this soup is filling and nutritious without the sugar overload. It’s a great option for those looking for a savory, cheesy meal that supports stable blood sugar levels.

Ingredients:

• 3 cups fresh broccoli florets
• 1 medium onion, chopped
• 2 cloves garlic, minced
• 2 cups low-sodium vegetable or chicken broth
• 1/2 cup shredded sharp cheddar cheese (low-fat if preferred)
• 1/2 cup unsweetened almond milk or low-fat milk
• 1 tbsp olive oil
• Salt and pepper to taste
• 1/4 tsp ground nutmeg (optional)

Instructions:

1. Heat the olive oil in a large pot over medium heat. Add the onion and garlic, sautéing until softened, about 3 minutes.
2. Add the broccoli florets and broth to the pot. Bring the mixture to a boil, then reduce the heat and simmer for 15-20 minutes, or until the broccoli is tender.
3. Use an immersion blender to puree the soup until smooth, or blend in batches using a regular blender.
4. Once blended, stir in the almond milk (or regular milk) and shredded cheese. Continue to cook over low heat until the cheese is melted and the soup is creamy.
5. Season with salt, pepper, and nutmeg (if using). Taste and adjust seasoning as needed.
6. Serve hot.

This broccoli and cheese soup is a hearty, satisfying dish that offers the perfect balance of protein, fiber, and healthy fats to keep blood sugar levels stable. The broccoli is a great source of fiber, while the cheese provides protein and calcium without excessive fat or calories. By using almond milk and low-fat cheese, the soup remains light and diabetic-friendly, making it a wonderful option for a cozy, filling meal. This recipe is perfect for meal prepping and can be enjoyed on its own or paired with a salad for a complete, healthy meal.

Spicy Black Bean Soup

This spicy black bean soup is a delicious, protein-packed option perfect for those managing diabetes. The black beans are rich in fiber and protein, making this soup both filling and beneficial for controlling blood sugar levels. The addition of chili powder, cumin, and a touch of heat from jalapeños adds a flavorful kick without overwhelming the dish. This hearty soup is satisfying, flavorful, and can easily be made in advance for meal prep.

Ingredients:

• 2 cups cooked black beans (or 1 can, drained and rinsed)
• 1 medium onion, chopped
• 2 cloves garlic, minced
• 1 jalapeño, deseeded and finely chopped (optional for more heat)
• 4 cups low-sodium vegetable broth
• 1 tsp ground cumin
• 1 tsp chili powder
• 1/2 tsp smoked paprika
• Salt and pepper to taste
• 1 tbsp olive oil
• 1/2 cup chopped fresh cilantro (optional for garnish)
• 1/4 cup lime juice (optional for a tangy finish)

Instructions:

1. Heat the olive oil in a large pot over medium heat. Add the onion and garlic, cooking until softened, about 3 minutes.
2. Add the jalapeño (if using) and cook for another minute.
3. Stir in the cumin, chili powder, and smoked paprika, cooking for 1-2 minutes to allow the spices to bloom.
4. Add the black beans and vegetable broth to the pot. Bring to a boil, then reduce the heat and simmer for 15-20 minutes to allow the flavors to combine.
5. Use an immersion blender to blend the soup until it reaches your desired consistency—smooth or slightly chunky.
6. Stir in the lime juice (if using) and season with salt and pepper to taste.
7. Serve hot, garnished with fresh cilantro.

This spicy black bean soup is an excellent diabetic-friendly option, combining fiber-rich black beans with anti-inflammatory spices like cumin and chili powder. The fiber helps slow digestion and prevent blood sugar spikes, making it a satisfying and nutritious choice. The heat from jalapeños adds a bold flavor while boosting metabolism, and the cilantro and lime finish the dish with freshness. It’s an easy-to-make, versatile soup that can be served with a side of avocado or a small salad for a complete meal.

Cabbage and Kielbasa Soup

Cabbage and kielbasa soup is a hearty and satisfying dish that is ideal for anyone managing diabetes. The cabbage is low in carbohydrates and rich in fiber, while the kielbasa adds a savory depth to the soup. This recipe combines simple ingredients with a satisfying broth, creating a filling meal that’s both delicious and blood-sugar friendly.

Ingredients:

• 1 lb turkey kielbasa, sliced
• 1 small head of cabbage, shredded
• 1 medium onion, chopped
• 2 cloves garlic, minced
• 4 cups low-sodium chicken broth
• 1 tsp dried thyme
• 1/2 tsp ground black pepper
• Salt to taste
• 1 tbsp olive oil
• 1/4 tsp red pepper flakes (optional for a spicy kick)

Instructions:

1. Heat the olive oil in a large pot over medium heat. Add the kielbasa slices and cook for 5-7 minutes, until browned.
2. Remove the kielbasa and set aside. In the same pot, add the onion and garlic, cooking for 3-4 minutes until softened.
3. Add the shredded cabbage to the pot and stir, cooking for 2-3 minutes to soften slightly.
4. Add the chicken broth, thyme, black pepper, and salt, then bring to a boil. Reduce the heat and simmer for 20 minutes, until the cabbage is tender.
5. Stir in the cooked kielbasa and red pepper flakes (if using), and simmer for an additional 5-10 minutes to heat through.
6. Taste and adjust seasoning, if needed. Serve hot.

This cabbage and kielbasa soup is a comforting, savory meal that’s low in carbohydrates yet packed with flavor. The cabbage adds fiber and nutrients, while the turkey kielbasa offers a lean source of protein without too much fat. This soup is filling enough to be a main course and provides the warmth and heartiness you crave without causing blood sugar spikes. The addition of red pepper flakes (optional) gives a slight heat that complements the savory kielbasa and the tender cabbage. It’s a great make-ahead meal that can be stored in the fridge for days and even tastes better the next day.

Roasted Red Pepper and Tomato Soup

Roasted red pepper and tomato soup is a rich, smooth, and slightly smoky soup that is perfect for diabetic meal planning. Roasting the red peppers brings out their natural sweetness and adds a depth of flavor to the soup, while the tomatoes provide vitamin C and antioxidants. This soup is low in carbs and sugar and can be enjoyed on its own or paired with a slice of whole-grain bread for a complete meal.

Ingredients:

• 2 red bell peppers, roasted and peeled
• 4 medium tomatoes, chopped
• 1 medium onion, chopped
• 2 cloves garlic, minced
• 4 cups low-sodium vegetable broth
• 1 tbsp olive oil
• 1/2 tsp smoked paprika
• Salt and pepper to taste
• 1/4 cup fresh basil, chopped (optional for garnish)
• 1/2 cup unsweetened almond milk or low-fat milk (for creaminess)

Instructions:

1. To roast the red peppers, place them under the broiler or on a grill until the skin is charred. Transfer to a bowl, cover, and let them steam for 10 minutes. Peel the skin off, remove the seeds, and chop.
2. Heat olive oil in a large pot over medium heat. Add the onion and garlic, cooking until softened, about 3 minutes.
3. Add the chopped tomatoes, roasted red peppers, vegetable broth, smoked paprika, salt, and pepper to the pot. Bring to a boil, then reduce the heat and simmer for 20 minutes to allow the flavors to meld.
4. Use an immersion blender to puree the soup until smooth, or blend in batches with a regular blender.
5. Stir in the almond milk or low-fat milk, and cook for an additional 3-5 minutes to combine.
6. Serve hot, garnished with fresh basil.

This roasted red pepper and tomato soup is an excellent low-carb, diabetic-friendly option that combines the sweet, smoky flavor of roasted peppers with the richness of tomatoes. The soup is naturally low in sugar but high in vitamins and antioxidants, promoting overall health while being gentle on blood sugar levels. The almond milk or low-fat milk makes it creamy without adding extra sugars or fats, ensuring it remains a heart-healthy choice. This soup is perfect for meal prep and can be paired with a fresh salad or a small serving of whole-grain crackers for a wholesome, filling meal.

Cauliflower and Leek Soup

This cauliflower and leek soup is a creamy, comforting dish that’s both low in carbs and high in fiber. Cauliflower is a great substitute for potatoes, making it a perfect option for those managing diabetes. The leeks add a mild, slightly sweet flavor that complements the cauliflower, creating a velvety smooth soup. This is a light, low-calorie soup that’s both filling and nutritious, and it’s perfect for a warming meal on a chilly day.

Ingredients:

• 1 medium head of cauliflower, chopped
• 2 leeks, cleaned and chopped (white and light green parts only)
• 2 cloves garlic, minced
• 4 cups low-sodium vegetable broth
• 1 tbsp olive oil
• 1/2 tsp thyme
• Salt and pepper to taste
• 1/2 cup unsweetened almond milk or low-fat milk
• Fresh parsley for garnish (optional)

Instructions:

1. Heat olive oil in a large pot over medium heat. Add the leeks and garlic, sautéing for 3-4 minutes until softened.
2. Add the chopped cauliflower, vegetable broth, thyme, salt, and pepper. Bring to a boil, then reduce the heat and simmer for 20 minutes, or until the cauliflower is tender.
3. Use an immersion blender to puree the soup until smooth, or transfer to a regular blender in batches.
4. Stir in the almond milk or low-fat milk for creaminess and cook for an additional 2-3 minutes.
5. Taste and adjust seasoning if necessary. Serve hot, garnished with fresh parsley.

Cauliflower and leek soup is an excellent low-carb, low-calorie option that’s high in fiber and nutrients. The cauliflower provides a smooth base without adding excess carbs, and the leeks contribute a mild, subtle sweetness. This soup is easy to make and is perfect for those looking for a lighter, yet satisfying dish. The addition of almond milk or low-fat milk gives it a creamy texture without adding unnecessary fats or sugars, making it a diabetic-friendly choice. It can be served as a starter or paired with a side salad for a wholesome meal.

Zucchini and Spinach Soup

Zucchini and spinach soup is a vibrant, nutrient-packed soup that combines the fresh flavors of summer vegetables with the goodness of leafy greens. Zucchini is low in calories and carbs, while spinach provides fiber and essential vitamins. This soup is both filling and easy to make, offering a fresh, green option that is perfect for those managing diabetes. It’s a light soup that doesn’t sacrifice on flavor, making it an ideal choice for any meal.

Ingredients:

• 2 medium zucchinis, chopped
• 2 cups fresh spinach, washed
• 1 small onion, chopped
• 2 cloves garlic, minced
• 4 cups low-sodium vegetable broth
• 1 tbsp olive oil
• 1/2 tsp dried basil
• Salt and pepper to taste
• 1 tbsp lemon juice (optional for a fresh finish)

Instructions:

1. Heat olive oil in a large pot over medium heat. Add the chopped onion and garlic, sautéing for 3-4 minutes until softened.
2. Add the chopped zucchini, vegetable broth, basil, salt, and pepper. Bring to a boil, then reduce the heat and simmer for 15 minutes, until the zucchini is tender.
3. Stir in the spinach and cook for another 2-3 minutes until wilted.
4. Use an immersion blender to puree the soup until smooth, or blend in batches in a regular blender.
5. Stir in the lemon juice for added brightness, if desired. Taste and adjust seasoning.
6. Serve hot.

This zucchini and spinach soup is a great option for anyone managing diabetes, as it’s low in calories, low in carbs, and full of vitamins and minerals. The zucchini adds a soft, mild texture, while the spinach brings a burst of color and health benefits. This soup is easy to prepare and perfect for meal prep, offering a fresh, green option that’s light yet satisfying. The addition of lemon juice gives the soup a bright, fresh flavor that complements the earthy taste of the spinach. It’s a wholesome, nutritious soup that can be enjoyed year-round.

Chicken and Vegetable Soup

Chicken and vegetable soup is a comforting, protein-packed meal that’s ideal for anyone managing diabetes. The lean chicken breast offers a great source of protein, while the vegetables provide fiber and essential nutrients. This soup is low in fat, low in carbohydrates, and can be customized with your favorite vegetables. It’s filling, satisfying, and perfect for a healthy lunch or dinner.

Ingredients:

• 2 boneless, skinless chicken breasts, diced
• 1 cup carrots, sliced
• 1 cup celery, chopped
• 1 medium onion, chopped
• 2 cloves garlic, minced
• 4 cups low-sodium chicken broth
• 1/2 tsp dried oregano
• 1/2 tsp dried thyme
• Salt and pepper to taste
• 1 tbsp olive oil
• 1/2 cup green beans, chopped (optional)

Instructions:

1. Heat olive oil in a large pot over medium heat. Add the diced chicken breast and cook for 5-7 minutes until browned on all sides. Remove the chicken and set aside.
2. In the same pot, add the onion, garlic, carrots, and celery, sautéing for 3-4 minutes until the vegetables begin to soften.
3. Add the chicken broth, oregano, thyme, salt, and pepper. Bring to a boil, then reduce the heat and simmer for 10-15 minutes.
4. Stir in the cooked chicken and green beans (if using), and cook for an additional 5-7 minutes until the vegetables are tender.
5. Taste and adjust seasoning. Serve hot.

This chicken and vegetable soup is a hearty, nutrient-packed dish that’s perfect for anyone managing diabetes. It’s high in protein from the lean chicken breast and filled with fiber-rich vegetables. This soup is light on carbohydrates, making it ideal for controlling blood sugar levels while providing a comforting and satisfying meal. You can easily customize the vegetables to suit your preferences, and it’s a great make-ahead option for meal prep. This soup can be enjoyed on its own or paired with a slice of whole-grain bread for a complete meal.

Butternut Squash and Apple Soup

Butternut squash and apple soup is a wonderfully balanced dish that combines the natural sweetness of roasted squash and apples with a savory base. This soup is rich in vitamins and fiber while being low in calories and carbohydrates, making it a fantastic choice for diabetics. The apples add a slight tang, while the squash provides a smooth and creamy texture. This soup is perfect for cozy fall or winter evenings and is sure to be a hit with the whole family.

Ingredients:

• 1 medium butternut squash, peeled and cubed
• 2 apples, peeled, cored, and chopped (Granny Smith or Honeycrisp)
• 1 small onion, chopped
• 2 cloves garlic, minced
• 4 cups low-sodium vegetable broth
• 1 tbsp olive oil
• 1/2 tsp ground cinnamon
• 1/4 tsp nutmeg
• Salt and pepper to taste
• 1/2 cup unsweetened almond milk or low-fat milk

Instructions:

1. Preheat the oven to 400°F (200°C). Toss the cubed butternut squash and chopped apples with olive oil, cinnamon, nutmeg, salt, and pepper. Spread them out on a baking sheet and roast for 25-30 minutes, or until the squash is tender.
2. While the squash and apples are roasting, heat olive oil in a large pot over medium heat. Add the onion and garlic and sauté for 3-4 minutes until softened.
3. Once the squash and apples are roasted, add them to the pot along with the vegetable broth. Bring to a boil, then reduce the heat and simmer for 10 minutes.
4. Use an immersion blender to puree the soup until smooth, or transfer to a regular blender in batches.
5. Stir in the almond milk or low-fat milk for a creamy consistency. Taste and adjust seasoning as needed. Serve hot.

Butternut squash and apple soup is an excellent choice for anyone managing diabetes, as it is low in carbs but full of flavor and nutrients. The natural sweetness from the squash and apples creates a comforting and filling dish, while the warming spices like cinnamon and nutmeg add a lovely depth of flavor. The soup is also rich in fiber, which helps with blood sugar control, and the use of almond milk keeps it light without adding unnecessary sugars. Whether enjoyed as a starter or paired with a salad for a wholesome meal, this soup is a healthy, delicious option.

Lentil and Tomato Soup

Lentil and tomato soup is a hearty, fiber-packed dish that provides a great balance of protein and vegetables. Lentils are an excellent source of plant-based protein and fiber, while tomatoes offer antioxidants like lycopene. This soup is naturally low in fat, high in fiber, and packed with nutrients that are beneficial for managing blood sugar levels. It’s a filling meal that can be enjoyed year-round and is easy to make with basic pantry staples.

Ingredients:

• 1 cup dried lentils, rinsed
• 2 cups diced tomatoes (fresh or canned, no added sugar)
• 1 small onion, chopped
• 2 cloves garlic, minced
• 4 cups low-sodium vegetable broth
• 1 tsp ground cumin
• 1/2 tsp ground turmeric
• 1/2 tsp dried thyme
• Salt and pepper to taste
• 1 tbsp olive oil
• Fresh cilantro for garnish (optional)

Instructions:

1. Heat olive oil in a large pot over medium heat. Add the chopped onion and garlic, sautéing for 3-4 minutes until softened.
2. Add the lentils, diced tomatoes, vegetable broth, cumin, turmeric, thyme, salt, and pepper to the pot. Bring to a boil, then reduce the heat and simmer for 25-30 minutes, or until the lentils are tender.
3. Once the lentils are cooked, use an immersion blender to partially puree the soup, or blend a small portion for a thicker texture (optional).
4. Taste and adjust seasoning if necessary. Garnish with fresh cilantro before serving.

Lentil and tomato soup is a perfect diabetic-friendly option, as it provides a hearty dose of fiber and plant-based protein. Lentils help regulate blood sugar levels by slowing digestion, making this soup a great choice for managing diabetes. The tomatoes offer antioxidants and a rich, savory base, while the combination of spices adds warmth and depth. This soup is filling and satisfying without being too heavy, and it’s an excellent meal prep option. Serve it with a side of whole-grain crackers or a light salad for a balanced, nutritious meal.

Spicy Chicken and Vegetable Soup

Spicy chicken and vegetable soup combines the lean protein of chicken with the vibrant flavors of fresh vegetables and spices. It’s a zesty, low-calorie soup that can be customized to your preferred spice level. The mix of bell peppers, zucchini, and tomatoes adds a variety of textures and nutrients, while the addition of chili flakes and cumin gives it a bold, warming flavor. This soup is perfect for those looking for a low-carb, high-protein meal that also satisfies spicy cravings.

Ingredients:

• 2 boneless, skinless chicken breasts, diced
• 1 bell pepper, chopped
• 1 medium zucchini, chopped
• 1 cup diced tomatoes (fresh or canned)
• 1 small onion, chopped
• 2 cloves garlic, minced
• 4 cups low-sodium chicken broth
• 1/2 tsp ground cumin
• 1/2 tsp chili flakes (adjust to taste)
• Salt and pepper to taste
• 1 tbsp olive oil
• Fresh cilantro for garnish (optional)

Instructions:

1. Heat olive oil in a large pot over medium heat. Add the diced chicken breast and cook for 5-7 minutes until browned on all sides. Remove the chicken and set aside.
2. In the same pot, add the onion, garlic, bell pepper, and zucchini. Sauté for 3-4 minutes until the vegetables soften.
3. Add the diced tomatoes, chicken broth, cumin, chili flakes, salt, and pepper to the pot. Bring to a boil, then reduce the heat and simmer for 10-15 minutes.
4. Return the cooked chicken to the pot and simmer for an additional 5-7 minutes, until the chicken is fully cooked and the soup is heated through.
5. Taste and adjust seasoning if necessary. Serve hot, garnished with fresh cilantro.

Spicy chicken and vegetable soup is a bold, flavorful option that offers a satisfying meal without excessive calories or carbs. The lean chicken breast provides a good source of protein, while the vegetables add fiber, vitamins, and antioxidants. The spiciness from the chili flakes and cumin gives the soup a kick, making it a perfect dish for those who enjoy bold flavors. This soup is also easy to adjust based on your spice tolerance and can be made ahead for meal prep. It’s a great diabetic-friendly soup that’s filling, delicious, and full of nutritious ingredients.

Note: More recipes are coming soon!