35+ Delicious Friday Diabetic Oatmeal Recipes to Start Your Weekend

Fridays are the perfect time to treat yourself to a healthy breakfast that not only tastes good but also supports your health goals.

If you’re living with diabetes, managing your blood sugar levels doesn’t have to mean sacrificing flavor.

Oatmeal is a great option, offering a low glycemic index and lots of versatility.

Whether you prefer something sweet, savory, or packed with protein, there are countless ways to enjoy oatmeal while keeping your blood sugar in check.

In this blog post, we’ll share over 35 diabetic-friendly oatmeal recipes to help you start your Friday on the right foot.

35+ Delicious Friday Diabetic Oatmeal Recipes to Start Your Weekend

With these 35+ diabetic oatmeal recipes, you can enjoy a variety of flavorful breakfasts every Friday without worrying about your blood sugar.

Oatmeal is not only nutritious but incredibly versatile, making it easy to customize to your tastes.

Whether you like your oats with fresh fruit, nuts, or even a sprinkle of cinnamon, there’s a recipe for everyone.

So, why not make your Fridays even more enjoyable by trying out a few new recipes this week? Your taste buds and blood sugar will thank you!

Almond Flour Cinnamon Oatmeal

aThis low-carb cinnamon oatmeal made with almond flour mimics the texture of traditional oatmeal but without the carbs. Almond flour is high in fiber and healthy fats, making it a great option for those following a diabetic-friendly or keto diet. The warm, comforting cinnamon flavor adds a perfect touch to your Friday lunch.

Ingredients:

• 1/4 cup almond flour
• 1/4 cup chia seeds
• 1/2 cup unsweetened almond milk (or any other low-carb milk)
• 1/2 teaspoon ground cinnamon
• 1-2 drops of liquid stevia (or preferred sweetener)
• A pinch of salt
• 1 tablespoon unsweetened shredded coconut (optional)

Instructions:

1. In a small saucepan, combine almond flour, chia seeds, almond milk, and cinnamon. Stir well to combine.
2. Heat the mixture over medium heat, stirring occasionally to prevent clumps from forming.
3. Once the mixture starts to thicken, reduce heat to low and continue cooking for 3-4 more minutes.
4. Stir in sweetener and a pinch of salt, adjusting to taste.
5. If desired, sprinkle with shredded coconut for extra texture and flavor.
6. Serve warm and enjoy your guilt-free Friday oatmeal.

This almond flour cinnamon oatmeal offers a satisfying texture while keeping carbs at bay. It’s a great choice for a diabetic-friendly lunch, full of healthy fats and fiber that help stabilize blood sugar levels. The natural sweetness of stevia and the warmth of cinnamon make it a delicious, comforting option that feels like a treat while staying within keto guidelines.

Chia Seed “Overnight Oats”

Chia seed oatmeal is a refreshing and low-carb alternative to traditional oats. It’s ideal for anyone with diabetes as chia seeds are rich in fiber, protein, and omega-3 fatty acids. The overnight preparation method allows you to prep your lunch the night before, making it a great option for busy mornings. This recipe is easy to customize with your favorite keto-friendly toppings.

Ingredients:

• 2 tablespoons chia seeds
• 1/2 cup unsweetened almond milk
• 1 tablespoon ground flaxseed
• 1 teaspoon vanilla extract
• 1-2 drops of liquid stevia (or preferred sweetener)
• A few fresh berries (blueberries, raspberries, or blackberries)
• A sprinkle of cinnamon or nutmeg (optional)

Instructions:

1. In a jar or airtight container, combine chia seeds, almond milk, flaxseed, vanilla extract, and sweetener.
2. Stir well to ensure chia seeds are evenly dispersed and mixed into the liquid.
3. Cover the jar and refrigerate overnight (or at least 4 hours).
4. The next day, stir the mixture well. If it’s too thick, add a splash more almond milk to reach your desired consistency.
5. Top with fresh berries, a dash of cinnamon or nutmeg, and serve chilled.

This chia seed “overnight oats” recipe is a fantastic way to enjoy a quick, nutritious lunch without the worry of spiking blood sugar. The chia seeds thicken into a creamy texture overnight, and the addition of flaxseeds adds a boost of fiber. This meal is both filling and satisfying, providing long-lasting energy without the carb load of traditional oatmeal.

Coconut Flour & Flax Oatmeal

This coconut flour and flax oatmeal is a great alternative for a low-carb, high-fiber meal. Coconut flour is lower in carbs compared to regular oats, and flaxseeds provide essential omega-3s. This recipe combines these superfoods to create a hearty, diabetic-friendly oatmeal that keeps you full throughout the afternoon. A light, sweet coconut flavor pairs wonderfully with the nutty flaxseed for a unique and satisfying lunch.

Ingredients:

• 1/4 cup coconut flour
• 1 tablespoon ground flaxseed
• 1/2 cup unsweetened almond milk
• 1 tablespoon butter or coconut oil
• 1/2 teaspoon vanilla extract
• 1/4 teaspoon cinnamon
• Liquid stevia or preferred sweetener to taste
• Chopped almonds or walnuts for topping (optional)

Instructions:

1. In a small saucepan, combine coconut flour, flaxseed, almond milk, butter or coconut oil, vanilla extract, cinnamon, and sweetener.
2. Heat over medium heat, stirring continuously to prevent clumping.
3. Once the mixture begins to thicken, reduce the heat and continue to stir for 3-4 more minutes.
4. Once it reaches your desired consistency, remove from heat.
5. Top with chopped almonds or walnuts for added texture and enjoy.

The coconut flour and flax oatmeal is perfect for anyone on a keto or low-carb diet. The combination of healthy fats from coconut oil and flaxseeds helps stabilize blood sugar while providing lasting satiety. This recipe offers a unique, rich flavor profile with a natural sweetness that won’t interfere with blood sugar management, making it an excellent choice for a Friday lunch that keeps you energized and satisfied.

Savory Cauliflower Oatmeal

For those who prefer a savory twist to their oatmeal, this cauliflower-based “oatmeal” is a perfect choice. Cauliflower rice serves as a low-carb substitute for traditional oats, and when combined with savory ingredients like cheese, garlic, and herbs, it creates a hearty and filling meal. This savory option provides a flavorful alternative while keeping carbs and sugar in check.

Ingredients:

• 1 cup cauliflower rice (fresh or frozen)
• 1/4 cup shredded cheddar cheese
• 1 tablespoon cream cheese
• 1/2 teaspoon garlic powder
• 1/2 teaspoon onion powder
• Salt and pepper to taste
• Fresh parsley or chives for garnish

Instructions:

1. In a large skillet, cook the cauliflower rice over medium heat for 3-5 minutes, stirring occasionally, until softened.
2. Add the garlic powder, onion powder, salt, and pepper, and stir to combine.
3. Stir in the shredded cheddar cheese and cream cheese until they melt and create a creamy consistency.
4. Continue to cook for another 2-3 minutes, making sure everything is evenly mixed.
5. Garnish with fresh parsley or chives, and serve warm.

This savory cauliflower “oatmeal” is a delightful and creative way to enjoy a low-carb meal. It’s packed with flavor from the garlic and cheese, offering a satisfying lunch alternative that’s easy to prepare. The cauliflower rice provides a similar texture to traditional oats, making it a great way to enjoy a comforting meal without the carbs, all while keeping your blood sugar levels in check.

Peanut Butter Chocolate Oatmeal

Craving something sweet but still want to keep your carbs low? This peanut butter and chocolate oatmeal is the perfect solution. Using a blend of almond flour and unsweetened cocoa powder, this low-carb recipe delivers the rich, indulgent flavor of peanut butter and chocolate while keeping your blood sugar stable. This is a great choice for a sweet yet keto-friendly lunch.

Ingredients:

• 1/4 cup almond flour
• 1 tablespoon unsweetened cocoa powder
• 2 tablespoons natural peanut butter (unsweetened)
• 1/2 cup unsweetened almond milk
• 1-2 drops of liquid stevia (or preferred sweetener)
• 1 tablespoon sugar-free chocolate chips (optional)

Instructions:

1. In a small saucepan, combine almond flour, cocoa powder, almond milk, and peanut butter.
2. Heat over medium heat, stirring constantly, until the mixture thickens (about 3-4 minutes).
3. Stir in your sweetener, adjusting to taste.
4. Once thickened, remove from heat and stir in the optional chocolate chips.
5. Serve warm, and enjoy the indulgent peanut butter chocolate flavor.

This peanut butter chocolate oatmeal offers a rich, dessert-like experience without the excess carbs. The combination of almond flour and cocoa powder creates a satisfying texture, while peanut butter provides a creamy, protein-packed base. It’s a great way to indulge in something sweet while sticking to your keto or low-carb plan, and it’s sure to satisfy your cravings without spiking your blood sugar.

Avocado & Egg Oatmeal

For a hearty and protein-packed option, this avocado and egg oatmeal is a savory dish that blends healthy fats and protein with a creamy texture. The combination of mashed avocado and a soft-cooked egg with cauliflower rice creates a filling and nutritious meal that’s perfect for a low-carb or keto lunch. This recipe is simple to prepare and offers great balance for those managing their blood sugar.

Ingredients:

• 1 cup cauliflower rice (fresh or frozen)
• 1/2 avocado, mashed
• 1 large egg
• Salt and pepper to taste
• Red pepper flakes (optional)
• Fresh cilantro for garnish (optional)

Instructions:

1. In a skillet, cook the cauliflower rice over medium heat for 3-4 minutes until tender.
2. In another pan, fry the egg sunny-side-up or cook to your preferred consistency.
3. Stir the mashed avocado into the cauliflower rice, mixing thoroughly.
4. Season with salt, pepper, and red pepper flakes, if desired.
5. Top the cauliflower and avocado mixture with the fried egg and garnish with fresh cilantro.

This avocado and egg oatmeal is an excellent savory choice for a nutrient-dense lunch. The creamy avocado and protein-packed egg create a satisfying dish that provides essential fats and protein to keep you full longer. It’s a perfect low-carb, keto-friendly alternative that provides the comfort of a traditional oatmeal bowl, with a rich and savory flavor profile to keep blood sugar levels stable.

Keto Pumpkin Spice Oatmeal

Embrace the warmth of autumn with this keto-friendly pumpkin spice oatmeal. Made with almond flour and a blend of pumpkin puree, this dish is not only low-carb but also packed with nutrients. Pumpkin is high in fiber and antioxidants, making it a great addition to your diet, especially for those managing diabetes. The blend of cinnamon, nutmeg, and clove offers a cozy and comforting flavor, perfect for a Friday lunch.

Ingredients:

• 1/4 cup almond flour
• 1/4 cup pumpkin puree (unsweetened)
• 1/2 cup unsweetened almond milk
• 1 teaspoon pumpkin spice (or a blend of cinnamon, nutmeg, and clove)
• 1-2 drops of liquid stevia (or preferred sweetener)
• 1 tablespoon chia seeds (optional)
• A handful of chopped walnuts or pecans for topping

Instructions:

1. In a saucepan, combine almond flour, pumpkin puree, almond milk, and pumpkin spice. Stir well to combine.
2. Cook over medium heat, stirring occasionally, until the mixture thickens, about 3-5 minutes.
3. Stir in your preferred sweetener and chia seeds, if using.
4. Continue cooking for an additional 1-2 minutes until well combined.
5. Top with chopped walnuts or pecans for added texture, and serve warm.

This keto pumpkin spice oatmeal is an autumn-inspired treat that’s perfect for anyone following a low-carb or diabetic-friendly diet. The combination of pumpkin and almond flour gives you a thick, creamy texture, while the spices add the perfect amount of warmth. This recipe is a great way to enjoy the flavors of fall without the carbs, making it a fantastic Friday lunch option.

Coconut Almond Oatmeal

This coconut almond oatmeal is a simple yet delicious recipe that combines healthy fats from coconut and almonds with a low-carb base of almond flour. Coconut flour offers a subtle sweetness and light texture, while almond flour adds protein and fiber. This meal is packed with healthy fats to help stabilize blood sugar, making it a great choice for a diabetic-friendly lunch.

Ingredients:

• 1/4 cup almond flour
• 2 tablespoons coconut flour
• 1/2 cup unsweetened almond milk
• 2 tablespoons shredded unsweetened coconut
• 1 tablespoon almond butter (or chopped almonds)
• 1-2 drops of liquid stevia (or preferred sweetener)
• A pinch of salt

Instructions:

1. In a small saucepan, combine almond flour, coconut flour, almond milk, shredded coconut, almond butter, and sweetener. Stir well to combine.
2. Cook over medium heat, stirring constantly, until the mixture thickens (about 4-5 minutes).
3. Once the oatmeal reaches your desired consistency, remove from heat.
4. Top with additional almonds or a sprinkle of shredded coconut for added texture.

The coconut almond oatmeal is a satisfying and nourishing dish that’s rich in healthy fats, making it perfect for a low-carb lunch. The combination of almond and coconut flavors creates a subtly sweet, creamy texture that’s both comforting and filling. This recipe is not only diabetic-friendly but also keto-approved, making it a wonderful choice for anyone looking to control their blood sugar while enjoying a tasty, low-carb meal.

zucchini & Cheese Savory Oatmeal

For a savory and nutrient-dense option, this zucchini and cheese oatmeal is a fantastic choice. Zucchini is low in carbs and high in fiber, making it an excellent vegetable to incorporate into a diabetic-friendly meal. When combined with cheese and a sprinkle of herbs, it transforms into a savory, satisfying “oatmeal” that keeps you full without the carbs of traditional oats.

Ingredients:

• 1 cup zucchini, grated
• 1/4 cup almond flour
• 1/2 cup unsweetened almond milk
• 1/4 cup shredded cheddar cheese
• 1 tablespoon butter
• 1/2 teaspoon garlic powder
• Salt and pepper to taste
• Fresh basil or parsley for garnish

Instructions:

1. In a skillet, sauté the grated zucchini with butter over medium heat for 3-4 minutes, until soft and tender.
2. Add almond flour, almond milk, garlic powder, salt, and pepper. Stir to combine.
3. Cook for an additional 2-3 minutes, stirring until the mixture thickens.
4. Stir in the shredded cheddar cheese until melted and creamy.
5. Garnish with fresh basil or parsley, and serve warm.

This zucchini and cheese savory oatmeal offers a low-carb, savory alternative to traditional oatmeal. The zucchini provides a satisfying, hearty base, while the cheese adds a creamy texture and rich flavor. Perfect for those who want a filling, diabetic-friendly meal, this recipe offers a great way to enjoy the comforting qualities of oatmeal while keeping your carbs and blood sugar levels under control.

Strawberry Coconut Oatmeal

This refreshing and creamy strawberry coconut oatmeal combines the richness of coconut flour with the natural sweetness of fresh strawberries. It’s a low-carb and high-fiber option that is perfect for those looking to maintain stable blood sugar levels. The combination of strawberries and coconut adds a tropical twist to your oatmeal, while keeping it light and satisfying.

Ingredients:

• 1/4 cup coconut flour
• 1/4 cup almond flour
• 1/2 cup unsweetened almond milk
• 1/4 cup fresh strawberries, chopped
• 1 tablespoon shredded unsweetened coconut
• 1-2 drops of liquid stevia (or preferred sweetener)
• A pinch of salt
• Chopped almonds or walnuts for topping (optional)

Instructions:

1. In a saucepan, combine coconut flour, almond flour, almond milk, and a pinch of salt. Stir well.
2. Cook over medium heat, stirring occasionally until the mixture thickens (about 3-4 minutes).
3. Stir in the chopped strawberries and shredded coconut, then cook for another 1-2 minutes to soften the fruit.
4. Adjust sweetness with stevia or your preferred sweetener.
5. Top with chopped almonds or walnuts for extra crunch, and serve warm.

The strawberry coconut oatmeal is a sweet, satisfying option that’s rich in healthy fats and fiber while keeping carbs to a minimum. The fresh strawberries add a burst of flavor, while coconut flour provides a light and fluffy texture. This is a great recipe to enjoy a fruity, low-carb oatmeal that feels indulgent while helping to stabilize blood sugar.

Broccoli & Cheddar Oatmeal

For a savory, nutrient-packed oatmeal, try this broccoli and cheddar oatmeal. Broccoli is full of vitamins, minerals, and fiber, and when combined with the richness of cheddar cheese, it creates a hearty, satisfying dish that’s both low-carb and keto-friendly. This savory oatmeal is perfect for lunch when you need something filling but light on carbs.

Ingredients:

• 1/2 cup broccoli florets, steamed and chopped
• 1/4 cup almond flour
• 1/2 cup unsweetened almond milk
• 1/4 cup shredded cheddar cheese
• 1 tablespoon butter
• 1/2 teaspoon garlic powder
• Salt and pepper to taste

Instructions:

1. In a skillet, sauté the steamed broccoli with butter, garlic powder, salt, and pepper for 2-3 minutes.
2. Add the almond flour and almond milk to the skillet, stirring until the mixture thickens (about 3-4 minutes).
3. Once it reaches your desired consistency, stir in the shredded cheddar cheese until melted and creamy.
4. Serve warm, garnished with additional cheese if desired.

This broccoli and cheddar oatmeal is a perfect savory alternative to traditional oatmeal. Packed with fiber from broccoli and healthy fats from cheese and butter, this dish is great for those following a low-carb or diabetic-friendly diet. It’s a filling and comforting meal that satisfies hunger and stabilizes blood sugar, all while offering a savory, cheesy flavor.

Lemon Poppy Seed Oatmeal

This lemon poppy seed oatmeal is a fresh, citrusy twist on traditional oatmeal. It combines almond flour with a tangy lemon flavor and a subtle crunch from poppy seeds. This low-carb option is not only refreshing and delicious but also helps to keep blood sugar levels stable. It’s a great choice for a light yet satisfying lunch.

Ingredients:

• 1/4 cup almond flour
• 1 tablespoon poppy seeds
• 1/2 cup unsweetened almond milk
• 1 tablespoon fresh lemon juice
• 1/2 teaspoon lemon zest
• 1-2 drops of liquid stevia (or preferred sweetener)
• A pinch of salt

Instructions:

1. In a small saucepan, combine almond flour, poppy seeds, almond milk, lemon juice, and lemon zest. Stir well to combine.
2. Cook over medium heat, stirring occasionally until the mixture thickens (about 3-4 minutes).
3. Stir in stevia or your preferred sweetener, adjusting to taste.
4. Remove from heat and serve warm.

The lemon poppy seed oatmeal offers a light and refreshing twist on traditional oatmeal. The bright citrus flavor from lemon and the texture of poppy seeds make this a delightful, low-carb option for lunch. It’s a great choice for anyone looking for a sweet but healthy alternative that won’t spike blood sugar levels. The addition of almond flour provides the necessary fiber and healthy fats, making it both satisfying and delicious.

Spinach & Feta Oatmeal

This savory spinach and feta oatmeal is a nutrient-packed, low-carb option that combines the richness of feta cheese with the earthy flavor of spinach. This recipe uses cauliflower rice instead of traditional oats, making it keto and diabetic-friendly. It’s high in fiber, healthy fats, and protein, offering a satisfying meal that helps stabilize blood sugar levels.

Ingredients:

• 1 cup cauliflower rice (fresh or frozen)
• 1/4 cup crumbled feta cheese
• 1/2 cup fresh spinach, chopped
• 1 tablespoon olive oil
• 1/2 teaspoon garlic powder
• Salt and pepper to taste
• A squeeze of lemon juice (optional)

Instructions:

1. In a skillet, heat the olive oil over medium heat and sauté the cauliflower rice for 3-4 minutes until softened.
2. Add the chopped spinach and garlic powder, and continue to sauté for another 2 minutes until the spinach wilts.
3. Stir in the crumbled feta cheese and cook until the cheese starts to melt and combine with the cauliflower rice.
4. Season with salt, pepper, and a squeeze of lemon juice for added freshness.
5. Serve warm, and enjoy the creamy, savory oatmeal.

The spinach and feta oatmeal is a hearty, savory dish that is perfect for lunch. The cauliflower rice base keeps the carbs low while providing a satisfying texture, and the spinach and feta add vitamins and protein. This low-carb dish is filling and flavorful, making it an excellent choice for those managing diabetes or following a keto lifestyle.

Sweet Potato & Cinnamon Oatmeal

Sweet potatoes are a great source of fiber and essential vitamins, and when combined with the warmth of cinnamon, they create a comforting and satisfying oatmeal alternative. This low-carb, keto-friendly recipe uses mashed cauliflower and sweet potato puree to mimic traditional oatmeal while keeping carbs in check, making it ideal for a diabetic-friendly lunch.

Ingredients:

• 1/4 cup cauliflower rice (fresh or frozen)
• 1/4 cup sweet potato puree (unsweetened)
• 1/2 cup unsweetened almond milk
• 1/2 teaspoon ground cinnamon
• 1 tablespoon flaxseed meal
• 1-2 drops of liquid stevia (or preferred sweetener)
• Chopped pecans or walnuts for topping (optional)

Instructions:

1. In a saucepan, combine cauliflower rice, sweet potato puree, almond milk, and cinnamon. Stir well to combine.
2. Cook over medium heat, stirring occasionally until the mixture thickens (about 4-5 minutes).
3. Stir in the flaxseed meal and sweetener, and cook for another 2 minutes until fully incorporated.
4. Top with chopped pecans or walnuts for added texture and crunch.
5. Serve warm and enjoy the cozy, fall-inspired oatmeal.

The sweet potato and cinnamon oatmeal is a deliciously cozy option for those on a low-carb or diabetic-friendly diet. The combination of cauliflower rice and sweet potato puree offers a creamy texture, while the cinnamon adds a comforting warmth. It’s a great way to enjoy the flavors of fall without the carbs, providing a filling and satisfying lunch that’s gentle on blood sugar levels.

Blueberry Almond Oatmeal

This blueberry almond oatmeal is a fresh and vibrant low-carb meal that combines the antioxidants of blueberries with the healthy fats and protein from almonds. It uses almond flour as the base, which gives it a thick, satisfying texture without the carbs found in traditional oats. This recipe is perfect for a refreshing yet filling lunch that helps maintain stable blood sugar levels.

Ingredients:

• 1/4 cup almond flour
• 1/4 cup unsweetened almond milk
• 1/4 cup fresh blueberries
• 1 tablespoon almond butter
• 1 tablespoon ground flaxseed
• 1-2 drops of liquid stevia (or preferred sweetener)
• Sliced almonds for topping (optional)

Instructions:

1. In a saucepan, combine almond flour, almond milk, and ground flaxseed. Stir well and cook over medium heat until the mixture thickens (about 4-5 minutes).
2. Once the oatmeal reaches your desired consistency, stir in the almond butter and sweetener.
3. Gently fold in the fresh blueberries, and cook for an additional 1-2 minutes until softened.
4. Top with sliced almonds for added crunch, and serve warm.

The blueberry almond oatmeal is a vibrant and nutritious option for anyone following a low-carb or diabetic-friendly diet. The combination of antioxidant-rich blueberries and protein-packed almonds creates a balanced and satisfying meal. The almond flour base provides a hearty, thick texture, while the fresh berries add a burst of flavor, making this a perfect lunch to keep you energized and your blood sugar stable.

Note: More recipes are coming soon