35+ Delicious Friday Diabetic Japanese Recipes for a Healthier Weekend

If you’re looking for a way to enjoy Friday night without compromising your health, look no further than Japanese cuisine.

Known for its emphasis on fresh ingredients, balanced flavors, and low-carb options, Japanese dishes are perfect for those managing diabetes.

The vibrant and varied flavors of Japanese food can easily be adapted to be diabetic-friendly while still keeping meals satisfying and full of taste.

We’ve gathered over 35 diabetic-friendly Japanese recipes that are perfect for Fridays.

Whether you’re craving sushi, stir-fries, soups, or salads, there’s something for everyone.

These recipes focus on lean proteins, healthy fats, and low-carb vegetables, all while incorporating traditional Japanese flavors like miso, soy sauce, and ginger.

So, why not treat yourself to a nutritious, flavorful meal this Friday and enjoy a healthier start to the weekend?

35+ Delicious Friday Diabetic Japanese Recipes for a Healthier Weekend

These 35+ diabetic-friendly Japanese recipes provide a perfect way to enjoy the best of Japanese cuisine while keeping your blood sugar levels in check.

Whether you’re cooking for yourself or for your family, these dishes offer a variety of flavors and textures that will leave you feeling satisfied and nourished.

From light salads and soups to hearty stir-fries and grilled dishes, there’s something in this collection for every taste.

So, gather your ingredients, embrace the flavors of Japan, and make your Friday meal a deliciously healthy one.

Miso-Glazed Salmon with Steamed Vegetables

This dish combines the rich umami flavor of miso with the freshness of steamed vegetables. It’s a light yet satisfying option for diabetics, offering a balanced meal with healthy fats, lean protein, and fiber. The salmon provides omega-3 fatty acids, which are beneficial for heart health, while the miso glaze adds a savory depth without overwhelming the palate.

Ingredients:

• 2 salmon fillets (4-6 oz each)
• 2 tbsp white miso paste
• 1 tbsp rice vinegar
• 1 tbsp mirin (optional, or substitute with a sugar-free sweetener)
• 1 tsp sesame oil
• 1 cup broccoli florets
• 1 cup julienned carrots
• 1 cup sliced zucchini
• Sesame seeds and green onions for garnish

Instructions:

1. Preheat the oven to 375°F (190°C).
2. In a small bowl, mix miso paste, rice vinegar, mirin (or sweetener), and sesame oil to create the glaze.
3. Brush the glaze generously over the salmon fillets.
4. Place the salmon on a parchment-lined baking sheet and bake for 12-15 minutes, or until the salmon flakes easily with a fork.
5. While the salmon bakes, steam the vegetables until tender but still crisp, about 5-7 minutes.
6. Serve the salmon alongside the vegetables, garnished with sesame seeds and green onions.

This dish is a wonderful way to end the week on a light yet flavorful note. The miso glaze enhances the natural flavors of the salmon, while the steamed vegetables provide a nutrient-rich side.

Konjac Noodle Stir-Fry with Tofu and Vegetables

Konjac noodles are a diabetic-friendly alternative to traditional noodles, offering a low-carb and low-calorie base for this stir-fry. Paired with tofu and a medley of colorful vegetables, this dish is rich in vitamins, minerals, and plant-based protein. It’s a quick and wholesome meal perfect for Friday evenings.

Ingredients:

• 1 pack (7 oz) konjac noodles (shirataki noodles)
• 1 block (7 oz) firm tofu, cubed
• 1 tbsp sesame oil
• 2 garlic cloves, minced
• 1 cup snap peas
• 1 cup sliced bell peppers
• 1 cup mushrooms, sliced
• 2 tbsp low-sodium soy sauce
• 1 tsp grated ginger
• 1 tsp chili flakes (optional)
• Chopped cilantro for garnish

Instructions:

1. Rinse and drain the konjac noodles thoroughly. Set aside.
2. Heat sesame oil in a large pan over medium heat. Add tofu cubes and cook until golden brown on all sides. Remove and set aside.
3. In the same pan, sauté garlic and ginger for 1 minute. Add snap peas, bell peppers, and mushrooms, and stir-fry for 3-5 minutes until tender.
4. Return the tofu to the pan, add the konjac noodles, soy sauce, and chili flakes. Stir-fry for another 2-3 minutes.
5. Garnish with chopped cilantro and serve hot.

This stir-fry is a quick and easy way to enjoy a nutrient-dense meal that’s low in carbohydrates. The konjac noodles absorb the savory sauce beautifully, creating a satisfying dish that feels indulgent but supports blood sugar control.

Eggplant and Tofu Miso Soup

Miso soup is a classic Japanese comfort food, and this version features eggplant and tofu to make it heartier. This dish is high in fiber and protein, making it a perfect light dinner option for diabetics. The fermented miso paste adds probiotics, promoting gut health.

Ingredients:

• 4 cups dashi broth (or low-sodium vegetable broth)
• 2 tbsp white miso paste
• 1 small eggplant, sliced into half-moons
• 1 block (7 oz) soft tofu, cubed
• 1 cup chopped spinach or wakame seaweed
• 2 green onions, thinly sliced

Instructions:

1. Heat the dashi broth in a medium pot over medium heat. Bring it to a gentle simmer.
2. Add the eggplant slices and cook for 5-7 minutes until tender.
3. Lower the heat, then dissolve the miso paste into the broth using a ladle or small sieve. Avoid boiling after adding the miso, as this can destroy its beneficial probiotics.
4. Gently add the tofu cubes and spinach or seaweed. Cook for another 2-3 minutes until heated through.
5. Serve in bowls, garnished with green onions.

This miso soup is a warming and nourishing way to wrap up the week. The soft tofu and tender eggplant create a comforting texture, while the miso and dashi provide a depth of flavor that soothes the soul and supports overall health.

Grilled Chicken with Japanese Cucumber and Seaweed Salad

This refreshing salad pairs perfectly with grilled chicken for a light, yet satisfying meal. The cucumbers provide a hydrating crunch, while the seaweed offers an umami-packed flavor. Combined with lean chicken, this dish is high in protein, low in carbohydrates, and full of antioxidants.

Ingredients:

• 2 chicken breasts (4-6 oz each)
• 1 tbsp olive oil
• Salt and pepper, to taste
• 1 cucumber, thinly sliced
• 1 cup wakame seaweed (rehydrated, if dried)
• 1/2 red onion, thinly sliced
• 2 tbsp rice vinegar
• 1 tbsp sesame oil
• 1 tsp honey or sugar-free sweetener
• 1 tbsp sesame seeds
• Fresh cilantro for garnish

Instructions:

1. Preheat the grill or a grill pan to medium-high heat. Season the chicken breasts with olive oil, salt, and pepper. Grill for 6-7 minutes per side, or until fully cooked through.
2. While the chicken cooks, prepare the salad. In a large bowl, combine cucumber, seaweed, and red onion.
3. In a small bowl, whisk together rice vinegar, sesame oil, honey (or sweetener), and a pinch of salt. Pour the dressing over the salad and toss to combine.
4. Slice the grilled chicken and serve on top of the salad, garnished with sesame seeds and fresh cilantro.

This dish is the ideal choice for a light and healthy meal to kick off the weekend. The grilled chicken adds a satisfying protein boost, while the salad’s crunchy texture and tangy dressing make it a refreshing accompaniment.

Japanese Eggplant and Tofu Stir-Fry

A flavorful, low-carb stir-fry featuring eggplant and tofu. This dish provides plenty of fiber from the eggplant and plant-based protein from the tofu, making it a diabetic-friendly option. The soy sauce and garlic give the stir-fry a savory kick, while the dish remains light and nutritious.

Ingredients:

• 1 large Japanese eggplant, sliced
• 1 block (7 oz) firm tofu, cubed
• 1 tbsp sesame oil
• 2 cloves garlic, minced
• 1 tbsp low-sodium soy sauce
• 1 tbsp rice vinegar
• 1 tbsp oyster sauce (optional, or use a plant-based alternative)
• 1 tsp grated ginger
• 1/2 cup chopped green onions
• 1 tbsp sesame seeds

Instructions:

1. Heat sesame oil in a large skillet or wok over medium heat. Add the tofu cubes and cook until golden and crispy on all sides, about 5-7 minutes. Remove and set aside.
2. In the same pan, add garlic and ginger, cooking for 1 minute until fragrant.
3. Add the sliced eggplant and stir-fry for about 5 minutes until tender.
4. Return the tofu to the pan. Add soy sauce, rice vinegar, and oyster sauce (if using). Stir well to coat the vegetables and tofu evenly.
5. Cook for another 2-3 minutes, allowing the sauce to reduce slightly.
6. Garnish with green onions and sesame seeds before serving.

This stir-fry is a quick and easy meal that’s both satisfying and diabetic-friendly. The combination of eggplant and tofu is not only nutritious but also offers a delightful balance of textures, with the savory sauce tying everything together perfectly.

Shirataki Noodle Soup with Chicken and Vegetables

Shirataki noodles, made from konjac yam, are a great low-carb substitute for traditional noodles in this hearty soup. Combined with lean chicken and fresh vegetables, this dish is a light yet filling option that supports blood sugar management while providing all the comforting flavors of a classic noodle soup.

Ingredients:

• 1 pack (7 oz) shirataki noodles
• 2 chicken breasts, thinly sliced
• 1 cup bok choy, chopped
• 1/2 cup mushrooms, sliced
• 1 carrot, julienned
• 4 cups low-sodium chicken broth
• 2 tbsp soy sauce
• 1 tbsp rice vinegar
• 1 tsp ginger, grated
• 1 clove garlic, minced
• 1 tsp sesame oil
• Chopped cilantro for garnish

Instructions:

1. Rinse and drain the shirataki noodles, then set aside.
2. In a large pot, heat sesame oil over medium heat. Add the garlic and ginger, cooking until fragrant (about 1 minute).
3. Add the chicken slices to the pot and cook until just browned.
4. Pour in the chicken broth and bring to a simmer. Add the mushrooms, bok choy, and carrots. Simmer for 5-7 minutes until the vegetables are tender.
5. Stir in the soy sauce and rice vinegar, then add the shirataki noodles. Simmer for an additional 2-3 minutes to heat through.
6. Serve the soup hot, garnished with fresh cilantro.

This light yet satisfying soup is perfect for those looking for a hearty but low-calorie dish. The shirataki noodles soak up the savory broth, creating a comforting and filling meal that’s ideal for a healthy, balanced dinner.

Tofu and Spinach Miso Stir-Fry

This quick stir-fry features tofu and spinach, two nutritious ingredients that come together in a flavorful miso sauce. Packed with plant-based protein, iron, and vitamins, this dish is not only diabetic-friendly but also rich in antioxidants and nutrients. The miso sauce adds a depth of flavor while keeping the dish light.

Ingredients:

• 1 block (7 oz) firm tofu, cubed
• 2 cups fresh spinach
• 1 tbsp olive oil
• 2 tbsp white miso paste
• 1 tbsp soy sauce
• 1 tsp sesame oil
• 1 tsp honey or sugar-free sweetener
• 1 garlic clove, minced
• 1 tbsp sesame seeds for garnish

Instructions:

1. Heat olive oil in a large pan over medium heat. Add the tofu cubes and cook until golden and crispy on all sides, about 5-7 minutes.
2. Add the minced garlic and cook for an additional minute until fragrant.
3. Stir in the spinach and cook until wilted, about 2 minutes.
4. In a small bowl, whisk together the miso paste, soy sauce, sesame oil, and honey. Pour the sauce over the tofu and spinach, tossing to coat evenly.
5. Cook for another 2-3 minutes, allowing the sauce to thicken slightly.
6. Serve the stir-fry hot, garnished with sesame seeds.

This tofu and spinach stir-fry is a simple, healthy meal that’s full of flavor and nutrients. The miso sauce enhances the natural taste of the tofu, while the spinach adds a boost of vitamins and minerals, making it a fantastic option for a balanced dinner.

Grilled Shrimp and Avocado Salad with Ginger Dressing

A light yet filling salad that pairs succulent grilled shrimp with creamy avocado and a refreshing ginger dressing. The healthy fats from the avocado and lean protein from the shrimp make this a perfect dish for diabetics. The tangy ginger dressing adds a flavorful kick while keeping the meal low in carbs.

Ingredients:

• 1 lb shrimp, peeled and deveined
• 1 tbsp olive oil
• Salt and pepper, to taste
• 1 avocado, sliced
• 2 cups mixed greens (such as arugula, spinach, and romaine)
• 1 cucumber, thinly sliced
• 1/4 red onion, thinly sliced
• 2 tbsp rice vinegar
• 1 tbsp sesame oil
• 1 tsp grated ginger
• 1 tsp low-sodium soy sauce
• 1 tsp honey or sugar-free sweetener

Instructions:

1. Preheat the grill or grill pan to medium-high heat. Drizzle the shrimp with olive oil and season with salt and pepper.
2. Grill the shrimp for 2-3 minutes per side, until they turn pink and opaque. Remove from the grill and set aside.
3. In a small bowl, whisk together the rice vinegar, sesame oil, grated ginger, soy sauce, and honey to make the dressing.
4. In a large bowl, toss the mixed greens, cucumber, and red onion with the ginger dressing.
5. Arrange the sliced avocado and grilled shrimp on top of the salad. Serve immediately.

This salad offers a perfect balance of healthy fats, protein, and fresh vegetables, making it ideal for diabetics seeking a nutritious meal. The grilled shrimp is light yet flavorful, and the creamy avocado adds a rich texture that complements the crisp salad.

Japanese-Style Cabbage and Tofu Stir-Fry

This stir-fry is a healthy and quick way to enjoy cabbage and tofu, both of which are low in carbs but high in fiber and protein. The addition of soy sauce and ginger gives this dish a flavorful, savory base, while keeping it light and diabetic-friendly.

Ingredients:

• 1/2 head of cabbage, shredded
• 1 block (7 oz) firm tofu, cubed
• 1 tbsp sesame oil
• 1 tbsp soy sauce
• 1 tbsp rice vinegar
• 1 tsp grated ginger
• 1 garlic clove, minced
• 2 tbsp green onions, chopped
• 1 tbsp sesame seeds for garnish

Instructions:

1. Heat sesame oil in a large pan or wok over medium heat. Add the tofu cubes and cook until golden brown, about 5-7 minutes. Remove and set aside.
2. In the same pan, add the minced garlic and grated ginger, cooking for 1 minute until fragrant.
3. Add the shredded cabbage to the pan and stir-fry for 4-5 minutes until it begins to soften.
4. Return the tofu to the pan and add soy sauce, rice vinegar, and green onions. Stir well to combine.
5. Cook for another 2-3 minutes, allowing the flavors to meld together.
6. Garnish with sesame seeds before serving.

This cabbage and tofu stir-fry is a nutritious, quick meal that is perfect for a busy weeknight. It’s a flavorful, low-carb dish that can easily be modified to include other vegetables and proteins, making it versatile for many dietary preferences.

Teriyaki Salmon with Cauliflower Rice

A flavorful and healthy alternative to traditional rice, cauliflower rice is paired with perfectly cooked teriyaki salmon in this dish. The salmon provides a great source of omega-3 fatty acids, while the cauliflower rice adds fiber without the carbohydrates of regular rice, making it an excellent choice for diabetics.

Ingredients:

• 2 salmon fillets (4-6 oz each)
• 2 tbsp low-sodium soy sauce
• 1 tbsp mirin (optional, or substitute with sugar-free sweetener)
• 1 tbsp rice vinegar
• 1 tsp sesame oil
• 1/2 head cauliflower, grated or processed into rice-sized pieces
• 1 tbsp olive oil
• Salt and pepper, to taste
• Green onions and sesame seeds for garnish

Instructions:

1. Preheat the oven to 375°F (190°C). In a small bowl, combine soy sauce, mirin (or sweetener), rice vinegar, and sesame oil to create the teriyaki marinade.
2. Place the salmon fillets on a baking sheet, brush with the teriyaki marinade, and bake for 12-15 minutes, or until the salmon is cooked through and flakes easily.
3. While the salmon bakes, heat olive oil in a large pan over medium heat. Add the cauliflower rice and sauté for 5-7 minutes until tender. Season with salt and pepper.
4. Serve the teriyaki salmon on top of the cauliflower rice, garnished with green onions and sesame seeds.

This teriyaki salmon with cauliflower rice is a fantastic way to enjoy the flavors of a traditional Japanese meal while keeping it low in carbs. The cauliflower rice mimics the texture of regular rice, making it a satisfying substitute without the blood sugar spike.

Edamame and Tofu Buddha Bowl

This Buddha bowl is a vibrant and nutritious dish that combines protein-rich edamame, tofu, and a variety of fresh vegetables. With a flavorful dressing and a base of quinoa, this meal offers a perfect balance of carbs, protein, and fiber, making it suitable for diabetics.

Ingredients:

• 1/2 cup cooked quinoa
• 1 block (7 oz) firm tofu, cubed
• 1/2 cup edamame (shelled)
• 1/2 cucumber, sliced
• 1/4 cup shredded carrots
• 1/4 avocado, sliced
• 2 tbsp tahini
• 1 tbsp soy sauce
• 1 tbsp lemon juice
• 1 tsp honey or sugar-free sweetener
• 1 tbsp sesame seeds

Instructions:

1. Cook quinoa according to package instructions and set aside.
2. Heat a non-stick pan over medium heat and add tofu cubes. Cook for 5-7 minutes, turning occasionally until golden and crispy.
3. In a small bowl, whisk together tahini, soy sauce, lemon juice, and honey to create the dressing.
4. In a large bowl, layer the quinoa, tofu, edamame, cucumber, shredded carrots, and avocado.
5. Drizzle the tahini dressing over the bowl and garnish with sesame seeds. Serve immediately.

This Buddha bowl is an excellent choice for a balanced, nutrient-dense meal. The combination of quinoa, tofu, and edamame provides a satisfying amount of protein, while the fresh vegetables add crunch and flavor, making this dish a great option for those managing their blood sugar.

Spicy Tuna Salad Lettuce Wraps

These spicy tuna salad lettuce wraps offer a low-carb and refreshing twist on traditional tuna salad. By using lettuce as a wrap, you eliminate the carbs found in bread while still enjoying the satisfying crunch and protein from the tuna. The addition of spicy mayo gives the salad a flavorful kick, making it an ideal dish for a diabetic-friendly lunch or dinner.

Ingredients:

• 2 cans (5 oz each) tuna in water, drained
• 1/4 cup Greek yogurt (or light mayo)
• 1 tbsp sriracha sauce
• 1 tbsp low-sodium soy sauce
• 1/2 tsp sesame oil
• 1 tsp rice vinegar
• 1/2 avocado, diced
• 1/4 cucumber, julienned
• 1/4 red onion, thinly sliced
• 8 large lettuce leaves (such as butter lettuce or romaine)
• 1 tbsp sesame seeds for garnish

Instructions:

1. In a bowl, combine the drained tuna, Greek yogurt, sriracha, soy sauce, sesame oil, and rice vinegar. Mix well until the tuna is evenly coated.
2. Gently fold in the diced avocado, cucumber, and red onion for added crunch and flavor.
3. To serve, spoon the spicy tuna salad into the center of each lettuce leaf.
4. Garnish with sesame seeds and serve immediately.

These spicy tuna salad lettuce wraps are a perfect low-carb meal that is high in protein and flavor. The crisp lettuce wraps provide the perfect vessel for the spicy, creamy tuna filling, making for a light yet satisfying dish that’s ideal for anyone managing their blood sugar.

Steamed Fish with Ginger and Soy Sauce

This traditional Japanese dish features fish steamed to perfection and drizzled with a simple ginger-soy sauce. The light preparation preserves the natural flavors of the fish, while the ginger and soy sauce provide a depth of flavor. This meal is rich in omega-3 fatty acids, making it heart-healthy and suitable for diabetics.

Ingredients:

• 2 white fish fillets (such as cod or snapper)
• 2 tbsp low-sodium soy sauce
• 1 tbsp rice vinegar
• 1 tsp grated ginger
• 1 clove garlic, minced
• 1 tbsp sesame oil
• 1 green onion, chopped
• 1 tsp sesame seeds for garnish

Instructions:

1. Fill a steamer pot with water and bring to a simmer over medium heat. Place the fish fillets in the steamer basket and steam for about 8-10 minutes or until the fish is cooked through and flakes easily.
2. While the fish steams, mix soy sauce, rice vinegar, grated ginger, garlic, and sesame oil in a small bowl to create the sauce.
3. Once the fish is ready, place it on a plate and drizzle the ginger-soy sauce over the top.
4. Garnish with chopped green onions and sesame seeds before serving.

This steamed fish with ginger and soy sauce is a heart-healthy, low-calorie meal that’s perfect for anyone seeking a simple yet flavorful dinner. The fish remains light and delicate, and the ginger-soy sauce adds just the right amount of flavor to make it both satisfying and diabetic-friendly.

Zucchini Noodles with Shrimp and Garlic Sauce

Zucchini noodles (zoodles) are a perfect low-carb alternative to traditional pasta and provide a light base for a flavorful shrimp and garlic sauce. This dish is packed with lean protein from shrimp and loaded with vitamins and minerals from the zucchini, making it a great choice for anyone managing their blood sugar.

Ingredients:

• 2 medium zucchinis, spiralized into noodles
• 1 lb shrimp, peeled and deveined
• 2 tbsp olive oil
• 3 cloves garlic, minced
• 1 tbsp lemon juice
• 1 tsp dried oregano
• Salt and pepper, to taste
• 1 tbsp fresh parsley, chopped for garnish

Instructions:

1. Heat 1 tablespoon of olive oil in a large skillet over medium heat. Add the shrimp and cook for 2-3 minutes per side, until they are pink and opaque. Remove the shrimp from the skillet and set aside.
2. In the same skillet, add the remaining tablespoon of olive oil and sauté the garlic for 1-2 minutes until fragrant.
3. Add the spiralized zucchini noodles to the pan and sauté for 3-4 minutes, until they are tender but still slightly crisp.
4. Return the shrimp to the skillet, and toss everything together with lemon juice, oregano, salt, and pepper.
5. Garnish with fresh parsley and serve immediately.

This dish is a great low-carb option for diabetics that still delivers a satisfying meal with fresh flavors. The zucchini noodles provide a nutritious base, while the shrimp and garlic sauce offer a rich, savory taste without the heavy carbs of traditional pasta.

Japanese Cauliflower and Tofu Stew

This comforting stew features cauliflower and tofu, two ingredients that are high in fiber and low in carbohydrates. The cauliflower adds a hearty texture, while the tofu offers protein. With a flavorful miso-based broth, this stew is warm, nourishing, and perfect for diabetics seeking a balanced meal.

Ingredients:

• 1/2 head cauliflower, cut into florets
• 1 block (7 oz) firm tofu, cubed
• 4 cups low-sodium vegetable broth
• 2 tbsp white miso paste
• 1 tbsp soy sauce
• 1 tbsp rice vinegar
• 1 tsp grated ginger
• 1 garlic clove, minced
• 2 green onions, chopped
• 1 tbsp sesame seeds for garnish

Instructions:

1. In a large pot, bring the vegetable broth to a simmer over medium heat.
2. Add the cauliflower florets and cook for 5-7 minutes until they begin to soften.
3. Stir in the miso paste, soy sauce, rice vinegar, ginger, and garlic. Continue to simmer for another 3-5 minutes to allow the flavors to combine.
4. Add the cubed tofu and cook for an additional 2-3 minutes, until the tofu is heated through.
5. Serve the stew in bowls, garnished with green onions and sesame seeds.

This Japanese cauliflower and tofu stew is a hearty and satisfying option that is rich in fiber and protein, yet low in carbs. The miso broth adds a rich umami flavor, making this stew perfect for a cozy, nutritious meal without spiking blood sugar levels.

Note: More recipes​ are coming soon!