30+ Flavorful Sunday Gluten-Free Diabetic Recipes for Healthy Food

Sundays are meant for relaxation, good company, and delicious meals that leave you feeling nourished and content.

For those managing diabetes, finding meals that are both gluten-free and diabetic-friendly can sometimes feel challenging.

That’s why we’ve curated a collection of over 30 recipes that are perfect for Sundays—combining health, flavor, and variety to make your weekend meals stress-free and enjoyable.

Whether you’re looking for a hearty breakfast, a light lunch, or a satisfying dinner, these gluten-free recipes cater to a diabetic-friendly diet and will satisfy both your taste buds and your nutritional needs.

From protein-packed dishes and vegetable-forward meals to refreshing salads and comforting desserts, we’ve got you covered.

Embrace the art of healthy eating with recipes designed to help maintain balanced blood sugar levels while indulging in the flavors you love.

30+ Flavorful Sunday Gluten-Free Diabetic Recipes for Healthy Food

Eating gluten-free and diabetic-friendly doesn’t mean sacrificing taste or variety.

With the 30+ recipes provided, you can transform your Sunday into a day of delicious and healthy indulgence without worrying about your blood sugar levels.

Each dish is thoughtfully crafted to incorporate nutrient-dense ingredients that nourish your body while providing the flavors you crave.

By planning meals that are naturally gluten-free and diabetic-friendly, you can enjoy Sundays to the fullest, whether you’re hosting a brunch with family or preparing a cozy dinner for one.

These recipes show that healthy eating can be simple, satisfying, and full of taste.

So, go ahead and try them out—make your Sunday meals a highlight of your week and set the tone for balanced and enjoyable eating habits every day.

Gluten-Free Diabetic-Friendly Blueberry Almond Muffins

These blueberry almond muffins are a perfect start to your Sunday morning. Gluten-free and naturally sweetened, they’re low on the glycemic index and packed with antioxidants from blueberries and protein from almond flour. Their soft texture and light sweetness make them a delightful and healthy treat.

Ingredients

• 2 cups almond flour
• 1/2 cup coconut flour
• 1/4 cup erythritol or monk fruit sweetener
• 1 tsp baking powder
• 1/4 tsp salt
• 3 large eggs
• 1/4 cup unsweetened almond milk
• 1/4 cup coconut oil, melted
• 1 tsp vanilla extract
• 1 cup fresh blueberries

Instructions

1. Preheat your oven to 350°F (175°C) and line a muffin tin with paper liners.
2. In a large mixing bowl, combine almond flour, coconut flour, erythritol, baking powder, and salt.
3. In another bowl, whisk together eggs, almond milk, melted coconut oil, and vanilla extract.
4. Pour the wet ingredients into the dry ingredients and mix until well combined. Fold in the blueberries gently.
5. Divide the batter evenly among the muffin cups.
6. Bake for 20–25 minutes, or until a toothpick inserted into the center comes out clean.
7. Let the muffins cool before serving.

These muffins are both filling and nourishing, perfect for maintaining stable blood sugar levels. They’re ideal for a relaxing Sunday breakfast or a mid-morning snack.

Gluten-Free Diabetic-Friendly Lentil and Spinach Soup

This hearty lentil and spinach soup is a comforting Sunday meal, loaded with fiber and protein to help regulate blood sugar levels. The vibrant flavors of garlic, cumin, and fresh spinach come together in a bowl that’s as nutritious as it is delicious.

Ingredients

• 1 cup dry red lentils, rinsed
• 6 cups water or low-sodium vegetable broth
• 1 tbsp olive oil
• 1 medium onion, diced
• 3 garlic cloves, minced
• 1 tsp ground cumin
• 1/2 tsp turmeric
• 4 cups fresh spinach
• Salt and pepper to taste
• Juice of 1 lemon

Instructions

1. Heat olive oil in a large pot over medium heat. Sauté onions until translucent, about 5 minutes.
2. Add garlic, cumin, and turmeric, stirring until fragrant.
3. Stir in lentils and pour in water or broth. Bring to a boil, then reduce the heat and simmer for 20–25 minutes, or until lentils are soft.
4. Add spinach and cook for another 5 minutes, until wilted.
5. Season with salt, pepper, and a squeeze of fresh lemon juice.
6. Serve warm with an optional gluten-free flatbread or crackers.

Rich in fiber, this soup is a perfect low-carb dish to keep you satisfied and energized on a Sunday afternoon while helping to stabilize blood sugar levels.

Gluten-Free Diabetic-Friendly Zucchini Noodles with Pesto

Zucchini noodles, or zoodles, make an excellent gluten-free and low-carb alternative to pasta. Paired with a homemade nut-based pesto, this dish offers vibrant flavors and a nutrient-packed dinner option for Sunday evenings.

Ingredients

• 3 medium zucchinis, spiralized
• 2 cups fresh basil leaves
• 1/4 cup walnuts or almonds
• 1/4 cup grated Parmesan cheese (or nutritional yeast for dairy-free)
• 2 garlic cloves
• 1/4 cup olive oil
• Salt and pepper to taste

Instructions

1. Prepare the pesto by blending basil, nuts, Parmesan cheese, garlic, and olive oil in a food processor until smooth. Add salt and pepper to taste.
2. Heat a large skillet over medium heat. Add the spiralized zucchini and cook for 2–3 minutes, tossing gently, just until slightly tender.
3. Remove from heat and toss the zucchini noodles with the pesto until evenly coated.
4. Serve immediately, garnished with additional Parmesan or nuts if desired.

This light yet satisfying dish is packed with healthy fats, fiber, and fresh flavors. It’s a simple and flavorful way to enjoy a Sunday dinner while keeping your meals diabetic-friendly and gluten-free.

Gluten-Free Diabetic-Friendly Cauliflower Fried Rice

Cauliflower fried rice is a low-carb, gluten-free alternative to traditional fried rice. This quick and easy Sunday dish is packed with veggies, protein, and healthy fats, making it perfect for stabilizing blood sugar while delivering great taste.

Ingredients

• 4 cups cauliflower rice (fresh or frozen)
• 2 eggs, lightly beaten
• 1 tbsp olive oil
• 1 cup diced carrots
• 1/2 cup frozen peas
• 1/4 cup chopped green onions
• 2 garlic cloves, minced
• 1 tbsp low-sodium tamari or coconut aminos
• Salt and pepper to taste

Instructions

1. Heat a large skillet or wok over medium heat. Add olive oil and sauté carrots for 3–4 minutes until tender. Add peas, green onions, and garlic, cooking for another 2 minutes.
2. Push the vegetables to one side of the skillet. Pour the beaten eggs into the empty space and scramble until fully cooked.
3. Stir in the cauliflower rice and cook for 5–7 minutes, stirring frequently, until heated through.
4. Add tamari or coconut aminos, mixing well. Season with salt and pepper.
5. Serve warm, garnished with additional green onions if desired.

This satisfying dish is full of flavor and texture, a perfect Sunday dinner that’s as healthy as it is delicious.

Gluten-Free Diabetic-Friendly Almond Butter Pancakes

These almond butter pancakes are naturally gluten-free, low-carb, and packed with protein. Perfect for a Sunday brunch, they are light, fluffy, and just slightly sweetened with a touch of natural low-glycemic sweetener.

Ingredients

• 1 cup almond flour
• 2 tbsp almond butter
• 2 eggs
• 1/4 cup unsweetened almond milk
• 1 tsp vanilla extract
• 1/2 tsp baking powder
• 1 tbsp erythritol or monk fruit sweetener
• Coconut oil for cooking

Instructions

1. In a mixing bowl, whisk together almond flour, baking powder, and erythritol.
2. In another bowl, whisk eggs, almond butter, almond milk, and vanilla extract until smooth.
3. Combine the wet ingredients with the dry ingredients, mixing until just combined.
4. Heat a non-stick skillet over medium heat and grease with coconut oil. Pour about 2 tablespoons of batter for each pancake onto the skillet.
5. Cook for 2–3 minutes on one side, then flip and cook for another 1–2 minutes.
6. Serve warm with sugar-free syrup, fresh berries, or a sprinkle of chopped nuts.

These pancakes are perfect for a leisurely Sunday morning, offering a satisfying and healthy option for those managing blood sugar levels.

Gluten-Free Diabetic-Friendly Baked Salmon with Lemon Herb Crust

This baked salmon dish is a simple yet elegant gluten-free option for a Sunday dinner. Rich in omega-3 fatty acids and paired with fresh herbs and lemon, it’s both heart-healthy and diabetes-friendly.

Ingredients

• 2 salmon fillets (6 oz each)
• 1 tbsp olive oil
• 1 tbsp Dijon mustard
• 1/2 cup almond meal or ground almonds
• 1 tbsp chopped fresh parsley
• 1 tsp lemon zest
• 1/2 tsp garlic powder
• Salt and pepper to taste

Instructions

1. Preheat your oven to 375°F (190°C) and line a baking sheet with parchment paper.
2. Brush the salmon fillets with olive oil and spread a thin layer of Dijon mustard over each.
3. In a small bowl, combine almond meal, parsley, lemon zest, garlic powder, salt, and pepper. Press this mixture onto the salmon to create a crust.
4. Place the salmon fillets on the baking sheet and bake for 12–15 minutes, or until the fish flakes easily with a fork.
5. Serve warm with a side of steamed broccoli or a simple salad.

This dish is rich in nutrients and flavors, making it an excellent choice for a healthy, satisfying Sunday meal. The crispy herb crust adds a delightful texture to the tender salmon.

Gluten-Free Diabetic-Friendly Sweet Potato and Black Bean Tacos

These sweet potato and black bean tacos are a flavorful and hearty option for a Sunday lunch or dinner. With their blend of sweet and savory flavors, they’re high in fiber, protein, and antioxidants, making them a perfect choice for balanced blood sugar.

Ingredients

• 2 medium sweet potatoes, peeled and diced
• 1 tbsp olive oil
• 1/2 tsp smoked paprika
• 1/2 tsp cumin
• 1/4 tsp chili powder
• 1 can (15 oz) black beans, rinsed and drained
• 1/2 cup diced red onion
• 1/4 cup chopped fresh cilantro
• 8 small gluten-free tortillas
• Lime wedges, for serving

Instructions

1. Preheat your oven to 425°F (220°C). Line a baking sheet with parchment paper.
2. Toss the diced sweet potatoes with olive oil, smoked paprika, cumin, and chili powder. Spread evenly on the baking sheet and roast for 20–25 minutes, or until tender, tossing halfway through.
3. In a skillet over medium heat, warm the black beans and diced red onion for 3–4 minutes.
4. Assemble the tacos by adding a scoop of sweet potato mixture and black bean mix to each tortilla.
5. Sprinkle with fresh cilantro and serve with lime wedges.

These tacos are full of satisfying textures and rich, vibrant flavors. The combination of sweet potatoes and black beans offers a perfect balance of carbs, protein, and fiber to keep you feeling full and your blood sugar stable.

Gluten-Free Diabetic-Friendly Greek Salad with Grilled Chicken

This Greek salad with grilled chicken is fresh, light, and packed with nutrient-rich ingredients. It’s perfect for a Sunday lunch or dinner that’s satisfying and diabetes-friendly, thanks to its high protein and low-carb profile.

Ingredients

• 2 boneless, skinless chicken breasts
• 1 tbsp olive oil
• 1 tsp dried oregano
• Salt and pepper to taste
• 2 cups cherry tomatoes, halved
• 1 cucumber, sliced
• 1/2 cup red onion, thinly sliced
• 1/2 cup pitted Kalamata olives, halved
• 1/2 cup crumbled feta cheese
• 2 tbsp chopped fresh parsley
• 1/4 cup extra-virgin olive oil
• 2 tbsp red wine vinegar
• 1/2 tsp garlic powder

Instructions

1. Preheat the grill or a grill pan over medium-high heat. Season the chicken breasts with olive oil, oregano, salt, and pepper. Grill for 6–8 minutes per side or until fully cooked. Let rest before slicing.
2. In a large mixing bowl, combine cherry tomatoes, cucumber, red onion, olives, and feta cheese.
3. In a small bowl, whisk together the olive oil, red wine vinegar, garlic powder, salt, and pepper.
4. Pour the dressing over the salad and toss to combine.
5. Top the salad with sliced grilled chicken and garnish with fresh parsley.

This salad is not only light and refreshing but also full of healthy fats and proteins that promote stable blood sugar levels. It’s a great option for a balanced meal that’s perfect for a relaxing Sunday.

Gluten-Free Diabetic-Friendly Broccoli and Cheese Stuffed Chicken Breast

This broccoli and cheese stuffed chicken breast is a protein-packed meal that’s low in carbs and full of flavor. Perfect for a Sunday night dinner, it’s easy to prepare and satisfying for the whole family.

Ingredients

• 2 large boneless, skinless chicken breasts
• 1 cup steamed broccoli florets, chopped
• 1/2 cup shredded low-fat cheddar cheese
• 1/4 cup cream cheese, softened
• 1/2 tsp garlic powder
• Salt and pepper to taste
• 1 tbsp olive oil
• 1 tbsp fresh parsley, chopped (optional)

Instructions

1. Preheat your oven to 400°F (200°C).
2. In a mixing bowl, combine steamed broccoli, cheddar cheese, cream cheese, garlic powder, salt, and pepper.
3. Cut a pocket into each chicken breast and fill with the broccoli and cheese mixture. Secure with toothpicks if necessary.
4. Rub the outside of the chicken breasts with olive oil and season with salt and pepper.
5. Place the stuffed chicken breasts on a baking dish and bake for 25–30 minutes, or until the chicken reaches an internal temperature of 165°F (74°C).
6. Remove the toothpicks before serving and garnish with fresh parsley if desired.

This dish is hearty, packed with flavor, and full of nutrients that help keep blood sugar in check. It’s a great way to enjoy a comforting and satisfying meal while adhering to a gluten-free and diabetes-friendly diet.

Gluten-Free Diabetic-Friendly Zucchini Noodles with Pesto and Cherry Tomatoes

This fresh and flavorful dish features gluten-free zucchini noodles tossed with homemade pesto and juicy cherry tomatoes. It’s a quick, low-carb meal that’s perfect for a healthy Sunday lunch or dinner. Packed with vitamins, healthy fats, and antioxidants, this recipe is ideal for managing blood sugar while satisfying your taste buds.

Ingredients

• 2 medium zucchinis, spiralized into noodles
• 1/2 cup cherry tomatoes, halved
• 1/4 cup homemade or store-bought pesto (low-sodium)
• 1 tbsp pine nuts (optional, for garnish)
• 2 tbsp grated Parmesan cheese
• 1 tbsp olive oil
• Salt and pepper to taste
• Fresh basil leaves for garnish

Instructions

1. Heat olive oil in a large skillet over medium heat. Add the zucchini noodles and sauté for 2–3 minutes until just tender. Do not overcook; the noodles should remain slightly firm.
2. Add the cherry tomatoes and sauté for another 1–2 minutes until slightly softened.
3. Remove the skillet from the heat and stir in the pesto until evenly combined. Season with salt and pepper to taste.
4. Transfer to serving bowls and sprinkle with grated Parmesan cheese and pine nuts if using. Garnish with fresh basil leaves.

This dish is full of fresh flavors and has a delightful balance of textures, making it a perfect light yet satisfying meal for a relaxing Sunday. The healthy fats from the pesto and the fiber from the zucchini noodles support steady blood sugar levels.

Gluten-Free Diabetic-Friendly Baked Cod with Lemon and Herbs

A simple yet elegant dish, this baked cod with lemon and herbs is full of bright, zesty flavors. It’s low in carbs and packed with lean protein and healthy omega-3 fatty acids, making it an ideal option for those who want a diabetes-friendly Sunday dinner that doesn’t compromise on taste.

Ingredients

• 2 cod fillets (about 6 oz each)
• 2 tbsp olive oil
• 1 lemon, thinly sliced
• 2 tbsp chopped fresh parsley
• 1 tbsp chopped fresh dill
• 1/2 tsp garlic powder
• Salt and pepper to taste

Instructions

1. Preheat the oven to 375°F (190°C). Place the cod fillets on a lined baking tray.
2. Drizzle olive oil over each fillet and season with garlic powder, salt, and pepper. Lay lemon slices on top of each fillet.
3. Sprinkle the cod with chopped parsley and dill.
4. Bake in the oven for 12–15 minutes, or until the fish flakes easily with a fork.
5. Serve warm with a side of steamed green beans or a mixed salad for a complete, nutrient-rich meal.

The combination of lemon and herbs adds a refreshing burst of flavor to the mild cod, creating a meal that is simple yet elegant. This dish is perfect for a Sunday evening when you want something satisfying without feeling heavy.

Gluten-Free Diabetic-Friendly Avocado Chicken Salad

This avocado chicken salad is creamy, satisfying, and loaded with healthy fats, making it perfect for a light Sunday lunch. Packed with lean protein, fiber, and heart-healthy avocado, it’s a filling meal that won’t spike blood sugar levels.

Ingredients

• 2 cooked, shredded chicken breasts (cooled)
• 1 ripe avocado, peeled and mashed
• 1/4 cup Greek yogurt (plain, non-fat)
• 1/4 cup diced celery
• 1/4 cup diced red onion
• 1/4 cup chopped fresh cilantro
• 1 tbsp lemon juice
• Salt and pepper to taste
• Lettuce leaves or gluten-free wraps for serving

Instructions

1. In a large mixing bowl, combine the shredded chicken, mashed avocado, Greek yogurt, celery, red onion, and cilantro.
2. Add the lemon juice and mix until everything is well combined. Season with salt and pepper to taste.
3. Serve the chicken salad on lettuce leaves for a low-carb option or in a gluten-free wrap for a satisfying meal.

This salad is a great combination of creamy and crunchy textures, packed with protein and healthy fats. It’s an ideal choice for a Sunday meal that’s quick to prepare and perfect for keeping blood sugar levels balanced throughout the day.

Gluten-Free Diabetic-Friendly Quinoa and Chickpea Salad

This nutrient-packed quinoa and chickpea salad is refreshing and full of flavor. Perfect for a light Sunday lunch or as a side dish, it’s high in fiber and plant-based protein, making it an ideal option for those managing diabetes.

Ingredients

• 1 cup cooked quinoa (cooled)
• 1 can (15 oz) chickpeas, rinsed and drained
• 1/2 cup cherry tomatoes, halved
• 1/2 cucumber, diced
• 1/4 cup red onion, finely chopped
• 1/4 cup chopped fresh parsley
• 2 tbsp crumbled feta cheese (optional)
• 1/4 cup lemon vinaigrette (made with lemon juice, olive oil, Dijon mustard, salt, and pepper)

Instructions

1. In a large mixing bowl, combine the cooked quinoa, chickpeas, cherry tomatoes, cucumber, red onion, and parsley.
2. Add the lemon vinaigrette and gently toss to coat all the ingredients evenly.
3. Sprinkle with crumbled feta cheese if desired.
4. Chill in the refrigerator for 15–20 minutes before serving.

This quinoa and chickpea salad is light yet satisfying, packed with complex carbs, fiber, and healthy fats. It’s perfect for a Sunday brunch or as a side dish to complement your main meal. The combination of fresh veggies and tangy lemon vinaigrette adds a refreshing touch that keeps the flavors balanced and bright.

Gluten-Free Diabetic-Friendly Spaghetti Squash with Tomato Basil Sauce

A great low-carb alternative to traditional pasta, this spaghetti squash dish is paired with a homemade tomato basil sauce for a delicious and nutritious Sunday dinner. Full of vitamins and antioxidants, it’s a great way to enjoy a classic dish without the blood sugar spike.

Ingredients

• 1 medium spaghetti squash
• 2 tbsp olive oil
• 2 cups fresh tomato sauce (low-sodium)
• 1/4 cup fresh basil leaves, chopped
• 1/4 tsp red pepper flakes (optional)
• Salt and black pepper to taste
• 1/4 cup grated Parmesan cheese (optional)

Instructions

1. Preheat the oven to 400°F (200°C). Cut the spaghetti squash in half lengthwise and scoop out the seeds. Drizzle with 1 tbsp of olive oil and season with salt and pepper. Place cut side down on a baking sheet and roast for 35–40 minutes, or until the squash is tender and easily shredded with a fork.
2. While the squash is roasting, prepare the tomato basil sauce by heating the remaining olive oil in a saucepan over medium heat. Add the tomato sauce and red pepper flakes (if using). Simmer for 10–15 minutes, stirring occasionally. Add chopped basil and season with salt and black pepper to taste.
3. Once the spaghetti squash is done, use a fork to scrape the flesh into strands and place it in a serving bowl. Pour the tomato basil sauce over the squash and toss to coat.
4. Serve with a sprinkle of grated Parmesan cheese if desired.

This dish is a warm and satisfying option for a Sunday dinner, offering a comforting meal with a perfect balance of low-carb content, fiber, and flavor. The tomato basil sauce adds rich, savory notes that complement the mild taste of the spaghetti squash, making it a perfect fit for a diabetes-friendly diet.

Gluten-Free Diabetic-Friendly Cauliflower Fried Rice

This cauliflower fried rice is a versatile and nutritious take on traditional fried rice. It’s low in carbs but full of flavor and texture, making it perfect for a Sunday evening meal or a quick weeknight dinner. Packed with veggies and lean protein, it helps maintain steady blood sugar levels.

Ingredients

• 1 medium head of cauliflower, riced (or 3 cups pre-packaged cauliflower rice)
• 1 cup mixed frozen vegetables (carrots, peas, corn)
• 2 eggs, beaten
• 2 tbsp low-sodium soy sauce or tamari
• 2 tbsp sesame oil
• 1/2 cup diced cooked chicken breast (optional)
• 1/4 cup chopped green onions
• 1 clove garlic, minced
• Salt and pepper to taste
• Sesame seeds for garnish (optional)

Instructions

1. Heat 1 tbsp of sesame oil in a large skillet or wok over medium-high heat. Add the garlic and green onions, sautéing for 1–2 minutes until fragrant.
2. Add the mixed vegetables and cook for 3–4 minutes until they start to soften. Push the veggies to one side of the skillet and add the remaining sesame oil. Pour in the beaten eggs and scramble until cooked.
3. Add the riced cauliflower and cooked chicken breast (if using) to the skillet. Pour in the soy sauce and stir-fry for 5–7 minutes until the cauliflower is tender but not mushy.
4. Season with salt and pepper to taste and garnish with sesame seeds if desired.

This cauliflower fried rice is a low-carb, high-fiber meal that’s full of flavor and texture, perfect for a filling Sunday dinner. It’s versatile enough to include your favorite proteins or stay vegetarian, and it keeps blood sugar stable with its balanced mix of protein, veggies, and healthy fats.

Note: More recipes​ are coming soon!