35+Tasty Friday Diabetic Pasta Recipes for a Healthier You

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Living with diabetes requires making mindful choices, especially when it comes to meal planning.

Carbohydrates need to be carefully managed, but that doesn’t mean you have to sacrifice flavor or variety in your meals.

Enter diabetic-friendly pasta recipes! With the right ingredients and cooking techniques, you can enjoy your favorite pasta dishes without the blood sugar spikes.

In this blog, we’ll share 35+ delicious and nutritious pasta recipes tailored for people with diabetes, featuring low-carb options, whole grains, and clever substitutions to keep your meals both satisfying and blood-sugar-friendly.

35+ Tasty Friday Diabetic Pasta Recipes for a Healthier You

Living with diabetes doesn’t mean giving up the joy of pasta.

With these 35+ diabetic-friendly pasta recipes, you can enjoy all the delicious comfort foods you love while still managing your health.

By choosing the right ingredients and being creative in the kitchen, it’s possible to enjoy rich, flavorful pasta dishes without worrying about blood sugar levels.

We hope these recipes inspire you to make healthier meal choices, turning every pasta dish into a nourishing delight that supports both your taste buds and well-being.

Zucchini Noodles with Pesto Chicken

This low-carb, keto-friendly pasta alternative uses zucchini noodles as a base, topped with flavorful pesto chicken. Packed with protein, healthy fats, and fresh veggies, this dish is perfect for anyone seeking a satisfying meal without the carbs. The fresh, vibrant pesto sauce complements the zucchini noodles perfectly, making it a wholesome and delicious choice for a Friday lunch.

Ingredients:

  • 2 medium zucchinis, spiralized into noodles
  • 2 chicken breasts, grilled and sliced
  • 1/4 cup homemade or store-bought pesto sauce (preferably without added sugars)
  • 1 tbsp olive oil
  • Salt and pepper, to taste
  • Fresh basil, for garnish
  • 1 tbsp pine nuts (optional)

Instructions:

  1. Heat olive oil in a large pan over medium heat. Add the zucchini noodles and sauté for 2-3 minutes until they soften slightly, but still retain some crunch. Remove from the pan and set aside.
  2. In the same pan, heat a little more olive oil and sauté the grilled chicken slices until heated through.
  3. Add the pesto sauce to the pan with the chicken and stir well until the chicken is fully coated.
  4. Return the zucchini noodles to the pan, tossing gently to coat the noodles in the pesto and chicken mixture.
  5. Season with salt and pepper to taste, then garnish with fresh basil and pine nuts (if using).
  6. Serve immediately, and enjoy your low-carb, keto-friendly pasta dish!

Zucchini noodles are a fantastic substitute for traditional pasta, providing a light yet satisfying alternative to high-carb options. The pesto sauce adds rich flavor, while the chicken boosts the protein content, making this dish both nutritious and fulfilling. This recipe is a great way to enjoy a Friday lunch that feels indulgent yet stays true to your low-carb, keto goals.

Cauliflower Alfredo Pasta with Shrimp

This creamy, comforting cauliflower Alfredo pasta is a keto-approved dish that eliminates the need for traditional pasta. The rich cauliflower-based Alfredo sauce pairs perfectly with succulent shrimp for a protein-packed, low-carb lunch. This dish not only satisfies your cravings for creamy pasta but also provides a nutritious, guilt-free alternative to regular pasta dishes.

Ingredients:

  • 1 medium head of cauliflower, cut into florets
  • 1 lb shrimp, peeled and deveined
  • 1/4 cup heavy cream
  • 2 tbsp butter
  • 1/4 cup grated Parmesan cheese
  • 2 cloves garlic, minced
  • 1 tbsp olive oil
  • Salt and pepper, to taste
  • Fresh parsley, for garnish

Instructions:

  1. Steam or boil the cauliflower florets in a pot of water until tender, about 10-15 minutes.
  2. While the cauliflower is cooking, heat olive oil in a skillet over medium heat. Add the shrimp and cook until they are pink and opaque, about 2-3 minutes per side. Remove the shrimp from the pan and set aside.
  3. Drain the cauliflower and blend it in a food processor with heavy cream, butter, Parmesan cheese, garlic, salt, and pepper until smooth and creamy.
  4. Return the shrimp to the pan and pour the cauliflower Alfredo sauce over the top. Stir gently to coat the shrimp in the sauce.
  5. Serve the shrimp and Alfredo sauce over a bed of steamed or sautéed cauliflower rice, or enjoy as-is for a complete meal.
  6. Garnish with fresh parsley before serving.

This cauliflower Alfredo pasta is a delicious, creamy option for those following a keto diet, and the shrimp adds a satisfying protein element. The cauliflower-based sauce gives the dish a rich texture without the carbs, and the flavors of garlic and Parmesan bring it to life. It’s a perfect choice for a Friday lunch when you’re craving something indulgent but still want to stick to your low-carb goals.

Shirataki Noodles with Turkey Bolognese Sauce

Shirataki noodles, often called “miracle noodles,” are a great low-carb, keto-friendly pasta substitute. Paired with a savory turkey Bolognese sauce, this dish is full of flavor and perfect for those looking to enjoy a traditional pasta experience without the carbs. It’s hearty, protein-rich, and satisfying, making it an ideal Friday lunch option for anyone on a low-carb diet.

Ingredients:

  • 1 package of Shirataki noodles (rinsed and drained)
  • 1 lb ground turkey
  • 1/2 onion, finely chopped
  • 2 cloves garlic, minced
  • 1 can (14 oz) crushed tomatoes
  • 2 tbsp tomato paste
  • 1 tbsp olive oil
  • 1 tsp dried oregano
  • Salt and pepper, to taste
  • Fresh basil, for garnish
  • Grated Parmesan cheese (optional)

Instructions:

  1. Heat olive oil in a large skillet over medium heat. Add the chopped onion and garlic, sautéing until softened and fragrant, about 3-4 minutes.
  2. Add the ground turkey to the skillet and cook until browned, breaking it up into small pieces with a spoon.
  3. Stir in the crushed tomatoes, tomato paste, oregano, salt, and pepper. Simmer the sauce over low heat for about 20-25 minutes, allowing the flavors to meld and the sauce to thicken.
  4. While the sauce is simmering, prepare the Shirataki noodles according to package instructions (usually rinse and dry them well).
  5. Add the Shirataki noodles to the skillet with the turkey Bolognese sauce and toss to coat. Heat through for 1-2 minutes.
  6. Serve the noodles with additional Parmesan cheese and fresh basil for garnish.

Shirataki noodles are a fantastic low-carb alternative to traditional pasta, and when combined with a savory turkey Bolognese sauce, they make a delicious and hearty meal. This dish offers all the flavors of a classic pasta Bolognese but with none of the carbs, making it an excellent choice for anyone following a keto diet. It’s satisfying, rich, and perfect for a Friday lunch that feels indulgent without compromising your low-carb goals.

Spinach and Ricotta Stuffed Chicken with Zucchini Noodles

This recipe takes a classic Italian dish to the next level by combining spinach and ricotta-stuffed chicken breasts with zucchini noodles. The chicken is juicy and flavorful, while the zucchini noodles provide a fresh, low-carb base that complements the creamy ricotta filling. This dish is not only keto-friendly but also full of protein and fiber, making it a satisfying and nutritious choice for your Friday lunch.

Ingredients:

  • 2 chicken breasts, boneless and skinless
  • 1 cup fresh spinach, chopped
  • 1/2 cup ricotta cheese
  • 1/4 cup grated Parmesan cheese
  • 1 tbsp olive oil
  • 2 medium zucchinis, spiralized into noodles
  • Salt and pepper, to taste
  • Fresh basil, for garnish

Instructions:

  1. Preheat the oven to 375°F (190°C).
  2. Cut a pocket into the center of each chicken breast and season both sides with salt and pepper.
  3. In a bowl, mix the chopped spinach, ricotta cheese, and Parmesan cheese until well combined. Stuff each chicken breast with the spinach and ricotta mixture and secure with toothpicks if necessary.
  4. Heat olive oil in a skillet over medium-high heat. Sear the stuffed chicken breasts for 2-3 minutes on each side until golden brown.
  5. Transfer the chicken breasts to a baking dish and bake in the oven for 20-25 minutes, or until the chicken is fully cooked.
  6. While the chicken is baking, sauté the zucchini noodles in a separate pan with a little olive oil for 2-3 minutes until they are slightly tender.
  7. Serve the stuffed chicken on a bed of zucchini noodles, garnished with fresh basil.

This spinach and ricotta stuffed chicken with zucchini noodles is a perfect balance of flavors and textures. The rich, creamy filling makes the chicken deliciously moist, while the zucchini noodles provide a healthy, low-carb alternative to pasta. It’s an elegant yet simple dish that fits perfectly into a keto lifestyle, offering a filling and nutritious lunch that won’t leave you feeling weighed down.

Eggplant Lasagna with Ground Beef and Mozzarella

A twist on traditional lasagna, this keto-friendly recipe uses thin slices of eggplant in place of pasta sheets. Layered with a rich ground beef marinara sauce and melted mozzarella, this dish brings all the comfort of a classic lasagna, minus the carbs. Packed with protein, healthy fats, and vegetables, it’s a perfect Friday lunch that’s both satisfying and nutritious.

Ingredients:

  • 1 large eggplant, sliced into thin rounds
  • 1 lb ground beef
  • 1/2 onion, chopped
  • 2 cloves garlic, minced
  • 1 can (14 oz) crushed tomatoes
  • 1 tbsp tomato paste
  • 1 tsp dried basil
  • 1 tsp dried oregano
  • Salt and pepper, to taste
  • 1 1/2 cups shredded mozzarella cheese
  • 1/4 cup grated Parmesan cheese
  • Fresh basil, for garnish

Instructions:

  1. Preheat the oven to 375°F (190°C).
  2. Lightly salt the eggplant slices and place them on paper towels to draw out excess moisture. Let them sit for 10 minutes, then pat dry.
  3. In a skillet, cook the ground beef over medium heat until browned. Add the chopped onion and garlic, cooking until softened.
  4. Stir in the crushed tomatoes, tomato paste, basil, oregano, salt, and pepper. Simmer the sauce for 15-20 minutes, allowing the flavors to meld.
  5. In a baking dish, layer the eggplant slices at the bottom, followed by a layer of the beef marinara sauce, and then a layer of shredded mozzarella cheese. Repeat the layers until all ingredients are used, finishing with a layer of mozzarella and Parmesan cheese on top.
  6. Bake the lasagna in the oven for 20-25 minutes, or until the cheese is melted and bubbly.
  7. Garnish with fresh basil before serving.

This eggplant lasagna is a brilliant low-carb substitute for traditional lasagna, offering a perfect mix of flavors with the savory ground beef, tangy marinara sauce, and gooey mozzarella. The eggplant slices provide the texture you’d expect from pasta but with fewer carbs, making this dish both keto-friendly and incredibly satisfying. It’s an ideal Friday lunch for anyone who craves a hearty, comforting meal without the carb overload.

Cabbage Noodles with Sausage and Creamy Mustard Sauce

For a savory, low-carb alternative to traditional pasta, try this cabbage noodle dish with Italian sausage and a creamy mustard sauce. The cabbage is thinly sliced to mimic noodles, offering a satisfying crunch and texture while keeping the carbs low. The creamy mustard sauce adds a tangy richness that pairs beautifully with the sausage, making this a flavorful and filling keto-friendly meal.

Ingredients:

  • 1 small head of cabbage, shredded into noodle-like strips
  • 1 lb Italian sausage (mild or spicy, based on preference)
  • 2 tbsp butter
  • 1/4 cup heavy cream
  • 1 tbsp Dijon mustard
  • 1 tbsp yellow mustard
  • Salt and pepper, to taste
  • Fresh parsley, for garnish

Instructions:

  1. In a large skillet, cook the Italian sausage over medium heat until browned and crumbled. Remove from the pan and set aside.
  2. In the same skillet, melt the butter over medium heat. Add the shredded cabbage and sauté for 5-7 minutes, until the cabbage softens but still retains some crunch.
  3. In a small bowl, whisk together the heavy cream, Dijon mustard, yellow mustard, salt, and pepper.
  4. Pour the mustard sauce over the sautéed cabbage, stirring to coat evenly.
  5. Return the cooked sausage to the pan and mix it into the cabbage and sauce.
  6. Simmer for another 2-3 minutes to ensure everything is heated through.
  7. Serve the cabbage noodles with sausage in bowls, garnished with fresh parsley.

Cabbage noodles provide a light yet satisfying substitute for traditional pasta, and when paired with savory sausage and a creamy mustard sauce, they create a deliciously flavorful dish. This recipe is an excellent option for those following a keto diet, as it’s low in carbs and high in protein and healthy fats. Perfect for a cozy Friday lunch, this dish is sure to satisfy your cravings for comfort food while staying true to your low-carb goals.

Alfredo Shrimp Zoodle Bowl

This creamy and indulgent Alfredo Shrimp Zoodle Bowl combines succulent shrimp with a rich, low-carb Alfredo sauce and zucchini noodles (zoodles). It’s a great way to enjoy a satisfying, keto-friendly meal that feels indulgent but won’t derail your diet. The zoodles add a fresh, crisp texture that complements the creamy sauce and tender shrimp, making it a perfect choice for a Friday lunch.

Ingredients:

  • 2 medium zucchinis, spiralized into noodles (zoodles)
  • 1 lb shrimp, peeled and deveined
  • 1/4 cup heavy cream
  • 2 tbsp butter
  • 1/4 cup grated Parmesan cheese
  • 2 cloves garlic, minced
  • Salt and pepper, to taste
  • Fresh parsley, for garnish
  • Olive oil, for cooking

Instructions:

  1. Heat a tablespoon of olive oil in a large skillet over medium heat. Add the shrimp and cook for 2-3 minutes per side until pink and opaque. Remove from the skillet and set aside.
  2. In the same skillet, melt the butter over medium heat. Add the minced garlic and sauté until fragrant, about 1 minute.
  3. Stir in the heavy cream and bring to a simmer. Allow the cream to reduce slightly for 2-3 minutes.
  4. Add the grated Parmesan cheese, stirring until the sauce thickens and becomes creamy. Season with salt and pepper to taste.
  5. Add the zucchini noodles to the skillet and toss gently in the sauce for 2-3 minutes until heated through but still slightly firm.
  6. Return the shrimp to the skillet and toss everything together to coat the shrimp and zoodles in the creamy Alfredo sauce.
  7. Garnish with fresh parsley before serving.

The combination of tender shrimp, creamy Alfredo sauce, and crisp zucchini noodles makes this dish a satisfying low-carb option that feels rich and luxurious. The zucchini noodles provide the perfect light base while the Alfredo sauce brings comfort and indulgence without the carbs. This recipe is ideal for anyone on a keto diet who still wants to enjoy creamy, pasta-like dishes for a Friday lunch. It’s quick, flavorful, and sure to please!

Avocado Chicken Salad with Cucumber Noodles

A refreshing and creamy avocado chicken salad served over crisp cucumber noodles is a perfect low-carb, keto-friendly lunch. This salad is packed with healthy fats, protein, and fiber, making it both filling and nutritious. The creamy avocado dressing adds a rich, satisfying flavor, while the cucumber noodles provide a fresh, crunchy texture to balance out the creaminess. It’s a light and refreshing dish that’s perfect for a Friday meal.

Ingredients:

  • 2 cooked chicken breasts, shredded
  • 1 large avocado, mashed
  • 1/4 cup Greek yogurt (unsweetened)
  • 1 tbsp lime juice
  • 1/4 cup chopped cilantro
  • 1 medium cucumber, spiralized into noodles
  • 1/4 red onion, finely chopped
  • Salt and pepper, to taste

Instructions:

  1. In a large bowl, combine the shredded chicken, mashed avocado, Greek yogurt, lime juice, and chopped cilantro. Mix well to combine, forming a creamy dressing that coats the chicken.
  2. Season the mixture with salt and pepper to taste, adjusting the lime juice if you prefer a tangier flavor.
  3. Spiralize the cucumber into noodles and gently toss them in a little salt to help release excess water. Let them sit for a few minutes, then pat dry with paper towels.
  4. Serve the creamy avocado chicken salad over the cucumber noodles and garnish with additional cilantro and red onion for extra flavor and color.
  5. Enjoy immediately, or refrigerate for later.

This avocado chicken salad with cucumber noodles offers a fresh and creamy twist on traditional chicken salad. The creamy avocado and Greek yogurt dressing provide rich, healthy fats, while the cucumber noodles add a satisfying crunch. It’s a light, refreshing meal that is perfect for a keto-friendly lunch and provides a good balance of protein, healthy fats, and vegetables. This dish is an excellent choice for a Friday meal that’s both nourishing and delicious.

Keto Meatballs with Spaghetti Squash

These keto meatballs paired with spaghetti squash make a satisfying, low-carb alternative to classic spaghetti and meatballs. The meatballs are made from ground beef and seasoned to perfection, while the spaghetti squash provides a delicious, pasta-like base without the carbs. This hearty meal is full of flavor, protein, and healthy fats, making it an excellent choice for a filling Friday lunch.

Ingredients:

  • 1 small spaghetti squash
  • 1 lb ground beef (preferably 80% lean)
  • 1/4 cup grated Parmesan cheese
  • 1 egg
  • 1 tsp garlic powder
  • 1 tsp dried oregano
  • 1 tsp dried basil
  • Salt and pepper, to taste
  • 1 cup marinara sauce (sugar-free)
  • Olive oil, for cooking

Instructions:

  1. Preheat the oven to 400°F (200°C).
  2. Cut the spaghetti squash in half lengthwise and scoop out the seeds. Drizzle with olive oil and season with salt and pepper. Place cut-side down on a baking sheet and roast for 35-40 minutes until the squash is tender and the strands can be easily scraped out with a fork.
  3. While the squash is roasting, mix the ground beef, Parmesan cheese, egg, garlic powder, oregano, basil, salt, and pepper in a bowl. Form into meatballs, about 1 to 1 1/2 inches in diameter.
  4. Heat olive oil in a skillet over medium heat. Add the meatballs and cook until browned on all sides and cooked through, about 10-12 minutes. Remove the meatballs from the skillet and set aside.
  5. In the same skillet, heat the marinara sauce, stirring to combine. Return the meatballs to the sauce and let them simmer for an additional 5 minutes to absorb the flavors.
  6. Once the spaghetti squash is cooked, use a fork to scrape out the strands and place them in a serving bowl.
  7. Serve the meatballs and marinara sauce over the spaghetti squash, garnished with extra Parmesan cheese if desired.

This keto-friendly version of spaghetti and meatballs offers all the flavor of the classic dish but with none of the carbs. The spaghetti squash provides a pasta-like texture that pairs perfectly with the savory, juicy meatballs and the rich marinara sauce. This dish is full of protein, healthy fats, and fiber, making it a great option for a filling Friday lunch that’s both delicious and low-carb. It’s a great way to enjoy a comforting meal while staying on track with your keto goals.

Keto Chicken Parmesan with Cauliflower Rice

This keto-friendly chicken Parmesan is made with a crispy, almond flour crust and topped with marinara sauce and melted mozzarella cheese, then served over cauliflower rice for a low-carb, hearty meal. The almond flour crust gives the chicken a crunchy, satisfying texture, while the cauliflower rice acts as a perfect base, mimicking traditional pasta. It’s a delicious, comforting meal for a Friday lunch that satisfies your cravings while staying low-carb.

Ingredients:

  • 2 boneless, skinless chicken breasts
  • 1/2 cup almond flour
  • 1/4 cup grated Parmesan cheese
  • 1 egg, beaten
  • 1 cup marinara sauce (sugar-free)
  • 1/2 cup shredded mozzarella cheese
  • 1/2 head of cauliflower, grated or riced
  • 2 tbsp olive oil
  • 1 tbsp dried oregano
  • Salt and pepper, to taste
  • Fresh basil, for garnish

Instructions:

  1. Preheat the oven to 375°F (190°C).
  2. In a shallow dish, mix the almond flour, Parmesan cheese, dried oregano, salt, and pepper.
  3. Dip each chicken breast into the beaten egg, then dredge it in the almond flour mixture, ensuring an even coating.
  4. Heat olive oil in a large skillet over medium heat. Cook the chicken breasts for 3-4 minutes on each side, until golden brown.
  5. Transfer the browned chicken breasts to a baking sheet. Spoon marinara sauce over each piece of chicken, then top with shredded mozzarella cheese.
  6. Bake the chicken for 10-12 minutes, or until the chicken is fully cooked and the cheese is bubbly and golden.
  7. While the chicken is baking, sauté the riced cauliflower in a skillet with olive oil over medium heat for 5-7 minutes until tender.
  8. Serve the chicken Parmesan over a bed of cauliflower rice, garnished with fresh basil.

This keto chicken Parmesan with cauliflower rice delivers all the comfort of the classic dish but without the carbs. The almond flour crust provides a crunchy, golden exterior while the melted mozzarella and marinara sauce bring rich, comforting flavors. The cauliflower rice serves as a perfect, low-carb replacement for pasta, adding fiber and texture. It’s a filling, satisfying meal that’s perfect for a keto lunch on Friday, offering a great balance of protein, healthy fats, and flavor.

Keto Beef Stroganoff with Shirataki Noodles

This keto beef stroganoff uses tender strips of beef, a creamy mushroom sauce, and Shirataki noodles as a low-carb alternative to traditional pasta. The rich, velvety sauce made with sour cream and mustard adds depth of flavor, while the Shirataki noodles provide a noodle-like texture with zero carbs. This dish is perfect for a cozy, indulgent Friday lunch that fits within your keto lifestyle.

Ingredients:

  • 1 lb beef sirloin, sliced into thin strips
  • 2 tbsp butter
  • 1/2 onion, thinly sliced
  • 1 cup mushrooms, sliced
  • 2 cloves garlic, minced
  • 1/4 cup beef broth (preferably low-sodium)
  • 1/4 cup sour cream
  • 1 tbsp Dijon mustard
  • 1 package Shirataki noodles (rinsed and drained)
  • Salt and pepper, to taste
  • Fresh parsley, for garnish

Instructions:

  1. Heat butter in a large skillet over medium heat. Add the beef strips and cook until browned on all sides, about 4-5 minutes. Remove the beef from the skillet and set aside.
  2. In the same skillet, add the sliced onion and mushrooms and sauté for 3-4 minutes until softened.
  3. Add the garlic and cook for another minute until fragrant.
  4. Pour in the beef broth, scraping up any browned bits from the bottom of the pan. Bring the broth to a simmer for 2-3 minutes.
  5. Stir in the sour cream and Dijon mustard, and cook for another 3 minutes until the sauce thickens slightly.
  6. Add the cooked beef back into the skillet and toss to coat in the creamy sauce. Cook for another 2-3 minutes to heat the beef through.
  7. While the beef is cooking, prepare the Shirataki noodles according to the package instructions.
  8. Serve the beef stroganoff over the Shirataki noodles, garnished with fresh parsley.

This keto beef stroganoff with Shirataki noodles is a rich and comforting dish that’s perfect for a Friday lunch. The creamy sauce, tender beef, and flavorful mushrooms create a dish that feels indulgent without the carbs. Shirataki noodles provide a perfect noodle substitute, keeping the meal low-carb while maintaining texture. This is a filling and satisfying recipe that stays within keto guidelines while offering a taste of classic comfort food.

Zucchini Lasagna with Ground Turkey and Ricotta

This zucchini lasagna is a low-carb version of the classic comfort dish, using thinly sliced zucchini in place of pasta sheets. Layers of seasoned ground turkey, ricotta cheese, and marinara sauce create a hearty, satisfying meal. The zucchini provides a fresh, light texture that mimics the noodles while keeping the dish keto-friendly. This recipe is perfect for anyone craving lasagna without the carbs.

Ingredients:

  • 2 large zucchinis, sliced into thin strips (lengthwise)
  • 1 lb ground turkey
  • 1/2 onion, chopped
  • 2 cloves garlic, minced
  • 1 cup marinara sauce (sugar-free)
  • 1 cup ricotta cheese
  • 1/2 cup shredded mozzarella cheese
  • 1/4 cup grated Parmesan cheese
  • 1 tbsp dried oregano
  • Salt and pepper, to taste
  • Olive oil, for cooking

Instructions:

  1. Preheat the oven to 375°F (190°C).
  2. Slice the zucchinis into thin strips and lightly salt them. Lay them on paper towels to release excess moisture, then pat dry.
  3. In a skillet, heat olive oil over medium heat and cook the ground turkey, onion, and garlic until the turkey is browned, about 5-7 minutes.
  4. Stir in the marinara sauce, oregano, salt, and pepper. Simmer for 10 minutes to allow the flavors to meld.
  5. In a separate bowl, combine the ricotta cheese, half of the shredded mozzarella, and grated Parmesan cheese.
  6. In a baking dish, layer the zucchini strips, turkey sauce mixture, and ricotta cheese mixture. Repeat the layers until all ingredients are used, finishing with a layer of ricotta and mozzarella cheese on top.
  7. Bake for 25-30 minutes, or until the cheese is melted and bubbly.
  8. Let the lasagna rest for 5 minutes before serving.

This zucchini lasagna with ground turkey and ricotta is an excellent low-carb alternative to traditional lasagna. The zucchini strips take the place of pasta, providing a light, fresh texture that pairs wonderfully with the rich turkey sauce and creamy ricotta. This dish is packed with flavor, protein, and healthy fats, making it an ideal choice for a keto-friendly Friday lunch. It’s satisfying and comforting without compromising your diet goals.

Keto Shrimp Scampi with Spaghetti Squash

carb spaghetti squash base. The rich, garlicky sauce infuses the shrimp with flavor, while the spaghetti squash mimics the texture of pasta, making it a perfect low-carb alternative. This is a delicious and satisfying dish that fits seamlessly into a keto lifestyle, ideal for a Friday lunch that feels indulgent yet light.

Ingredients:

  • 1 medium spaghetti squash
  • 1 lb large shrimp, peeled and deveined
  • 3 tbsp butter
  • 4 cloves garlic, minced
  • 1/4 cup dry white wine (or chicken broth)
  • 1/2 tsp red pepper flakes (optional)
  • 1 tbsp fresh lemon juice
  • 1/4 cup fresh parsley, chopped
  • Salt and pepper, to taste

Instructions:

  1. Preheat the oven to 400°F (200°C).
  2. Cut the spaghetti squash in half lengthwise, scoop out the seeds, and drizzle the halves with olive oil. Season with salt and pepper. Place them cut-side down on a baking sheet and roast for 35-40 minutes, until the squash is tender.
  3. While the squash is roasting, heat butter in a large skillet over medium-high heat. Add the shrimp and cook for 2-3 minutes on each side until pink and cooked through. Remove the shrimp from the skillet and set aside.
  4. In the same skillet, add the minced garlic and sauté for 1 minute, until fragrant.
  5. Pour in the white wine (or chicken broth) and bring to a simmer, scraping up any brown bits from the skillet. Let it cook for 2-3 minutes.
  6. Stir in the lemon juice and red pepper flakes (if using), then return the shrimp to the skillet, tossing to coat in the sauce. Cook for an additional 2 minutes to allow the flavors to meld.
  7. Once the spaghetti squash is done, use a fork to scrape the flesh into noodles and divide it into bowls.
  8. Spoon the shrimp scampi and sauce over the spaghetti squash and garnish with fresh parsley before serving.

This keto shrimp scampi with spaghetti squash is a light yet flavorful dish that brings the delicious flavors of shrimp scampi without the carbs. The spaghetti squash acts as a perfect pasta substitute, offering a satisfying texture while remaining low-carb. The buttery, garlicky sauce pairs beautifully with the shrimp, making this an indulgent yet guilt-free lunch option. It’s a quick and easy keto-friendly meal that’s perfect for a Friday lunch.

Keto Turkey Meatball Soup

This hearty and comforting keto turkey meatball soup is packed with protein, vegetables, and flavorful spices. The turkey meatballs are tender and lean, while the broth is rich and satisfying, filled with low-carb vegetables like zucchini, spinach, and celery. It’s a light yet filling soup that makes a great Friday lunch, offering a satisfying meal without the carbs.

Ingredients:

  • 1 lb ground turkey
  • 1/4 cup grated Parmesan cheese
  • 1 egg
  • 1 tbsp garlic powder
  • 1 tbsp dried oregano
  • Salt and pepper, to taste
  • 4 cups chicken broth (low-sodium)
  • 1 medium zucchini, diced
  • 2 celery stalks, chopped
  • 1 cup fresh spinach
  • 1/2 onion, chopped
  • 1 tsp dried thyme
  • 1/2 tsp crushed red pepper flakes (optional)

Instructions:

  1. In a bowl, mix the ground turkey, Parmesan cheese, egg, garlic powder, oregano, salt, and pepper until well combined. Form the mixture into small meatballs, about 1 inch in diameter.
  2. Heat a large pot over medium heat and add the chicken broth. Bring to a simmer.
  3. While the broth is heating, gently drop the meatballs into the simmering broth and cook for about 10 minutes, until they are cooked through.
  4. Add the zucchini, celery, spinach, onion, thyme, and red pepper flakes (if using) to the pot. Simmer for an additional 5-7 minutes, until the vegetables are tender.
  5. Taste the soup and adjust the seasoning with more salt and pepper if needed.
  6. Serve the soup hot, garnished with fresh herbs or additional Parmesan if desired.

This keto turkey meatball soup is a comforting, filling, and low-carb meal that is perfect for a Friday lunch. The tender turkey meatballs combined with the rich, flavorful broth and fresh vegetables create a satisfying dish that is packed with protein and fiber. It’s light but nourishing, making it a great option for anyone following a keto diet. This soup is not only tasty but also easy to prepare, making it a perfect dish for a busy day.

Keto Chicken and Broccoli Alfredo Bake

This keto chicken and broccoli Alfredo bake combines tender chicken, fresh broccoli, and a creamy Alfredo sauce, all baked together in a cheesy, low-carb casserole. The dish is rich and creamy with a deliciously cheesy topping, making it an indulgent yet low-carb option that fits perfectly into a keto diet. It’s a filling, satisfying meal that’s great for a Friday lunch or dinner.

Ingredients:

  • 2 boneless, skinless chicken breasts, cooked and shredded
  • 3 cups broccoli florets, steamed
  • 1 cup heavy cream
  • 1/2 cup grated Parmesan cheese
  • 1/2 cup shredded mozzarella cheese
  • 2 tbsp butter
  • 2 cloves garlic, minced
  • 1/4 tsp garlic powder
  • 1/4 tsp onion powder
  • Salt and pepper, to taste
  • Fresh parsley, for garnish

Instructions:

  1. Preheat the oven to 375°F (190°C).
  2. In a medium saucepan, melt butter over medium heat. Add the minced garlic and cook for 1 minute, until fragrant.
  3. Pour in the heavy cream, Parmesan cheese, mozzarella cheese, garlic powder, onion powder, salt, and pepper. Stir constantly until the sauce thickens and becomes creamy, about 5 minutes.
  4. In a large mixing bowl, combine the shredded chicken and steamed broccoli. Pour the Alfredo sauce over the chicken and broccoli, stirring to coat evenly.
  5. Transfer the mixture to a baking dish and spread it out evenly. Top with extra shredded mozzarella cheese.
  6. Bake for 20-25 minutes, or until the cheese is melted and bubbly and the casserole is heated through.
  7. Garnish with fresh parsley before serving.

The Keto Chicken and Broccoli Alfredo Bake is a perfect comfort food that remains low-carb and keto-friendly. The creamy Alfredo sauce, paired with tender chicken and fresh broccoli, creates a rich, satisfying casserole that feels indulgent without the carbs. This bake is a great way to enjoy a filling, cheesy meal on a keto diet. It’s easy to prepare, packed with protein, and makes for a fantastic Friday lunch or dinner. The combination of flavors and textures will leave you feeling both full and satisfied.

Note: More recipes are coming soon