40+ Easy and Delicious Friday Diabetic Soup Recipes for Healthy Nights

If you’re living with diabetes, managing your blood sugar while enjoying a variety of tasty meals can often feel like a balancing act.

Fortunately, soups are a fantastic way to create flavorful, low-carb meals that won’t spike your blood sugar levels.

From hearty vegetable soups to comforting broths, there are countless diabetic-friendly soup recipes to try every Friday, making it a perfect day to introduce new flavors into your routine.

40 recipes, you’ll find soups that are packed with fiber, protein, and essential nutrients while keeping the glycemic index low.

Whether you’re craving a creamy vegetable soup, a zesty chicken broth, or something with a bit of spice, these recipes cater to every taste and dietary need.

The ingredients used in these soups are carefully selected to help regulate blood sugar, making them not just healthy but also delicious and satisfying.

40+ Easy and Delicious Friday Diabetic Soup Recipes for Healthy Nights

Incorporating these 40+ Friday diabetic soup recipes into your weekly meal plan can make managing your diabetes more enjoyable without sacrificing taste.

With the variety of flavors, textures, and ingredients, you can experiment with new dishes while staying on track with your health goals.

These soups are simple to prepare, budget-friendly, and tailored to fit a diabetic diet, making them ideal for anyone looking to enhance their meal options while keeping blood sugar in check.

Remember, eating well and managing diabetes doesn’t mean you have to miss out on delicious meals.

By making these soups a regular part of your Friday routine, you’ll ensure that you’re giving your body the nutrients it needs while indulging in the flavors you love.

Creamy Broccoli Cauliflower Soup

This diabetic-friendly soup is rich in nutrients and flavor, thanks to the wholesome combination of broccoli, cauliflower, and a creamy base made with Greek yogurt. Low in carbs and high in fiber, it’s a comforting choice for managing blood sugar levels while satisfying your taste buds.

Ingredients:

• 2 cups broccoli florets
• 2 cups cauliflower florets
• 1 small onion, chopped
• 2 cloves garlic, minced
• 4 cups low-sodium vegetable broth
• 1/2 cup plain Greek yogurt
• 1 tsp olive oil
• 1/4 tsp nutmeg
• Salt and pepper to taste

Instructions:

1. Heat olive oil in a large pot over medium heat. Add onion and garlic, sauté until fragrant.
2. Add the broccoli and cauliflower florets, cooking for 5 minutes.
3. Pour in the vegetable broth and bring to a boil. Reduce heat and simmer for 15-20 minutes until vegetables are tender.
4. Use an immersion blender to puree the soup until smooth.
5. Stir in the Greek yogurt and nutmeg, and season with salt and pepper. Heat gently, but do not boil.
6. Serve warm, garnished with fresh herbs if desired.

This creamy soup offers a velvety texture without the need for heavy cream, making it a heart-healthy and blood-sugar-friendly option. Each spoonful is satisfying, light, and packed with vegetable goodness, perfect for maintaining energy levels throughout the day.

Lentil and Spinach Soup

This hearty lentil and spinach soup is an excellent choice for diabetics due to its high fiber and low glycemic index. The earthy flavors of lentils combined with the freshness of spinach make this a fulfilling and nutritious meal.

Ingredients:

• 1 cup dried lentils, rinsed
• 2 cups fresh spinach, chopped
• 1 small carrot, diced
• 1 small onion, diced
• 3 cloves garlic, minced
• 4 cups low-sodium vegetable broth
• 1 tsp ground cumin
• 1/2 tsp turmeric
• 1 tbsp olive oil
• Salt and pepper to taste

Instructions:

1. Heat olive oil in a large pot over medium heat. Sauté onion, carrot, and garlic until softened.
2. Add cumin and turmeric, stirring for 1 minute to release their aroma.
3. Add lentils and vegetable broth, and bring to a boil.
4. Reduce heat to a simmer and cook for 20-25 minutes, or until lentils are tender.
5. Stir in the chopped spinach and cook for another 5 minutes.
6. Season with salt and pepper before serving.

This soup is a powerhouse of nutrition with plant-based protein and fiber that helps in stabilizing blood sugar levels. The combination of spices and tender lentils creates a flavorful, wholesome meal that warms you up on a cool Friday evening.

Tomato Basil Soup with Zucchini Noodles

A vibrant and refreshing soup, this diabetic-friendly version of tomato basil soup includes zucchini noodles for added texture and nutrition. It’s low in carbs and bursting with fresh tomato and basil flavors.

Ingredients:

• 4 large ripe tomatoes, chopped
• 1 small onion, chopped
• 2 cloves garlic, minced
• 2 cups low-sodium vegetable broth
• 1/2 cup fresh basil leaves
• 1 medium zucchini, spiralized
• 1 tbsp olive oil
• 1/4 tsp red pepper flakes (optional)
• Salt and pepper to taste

Instructions:

1. Heat olive oil in a pot over medium heat. Sauté onion and garlic until translucent.
2. Add chopped tomatoes and cook for 10 minutes until they soften.
3. Add vegetable broth and simmer for another 10 minutes.
4. Use an immersion blender to puree the soup until smooth.
5. Stir in fresh basil and season with salt, pepper, and red pepper flakes if using.
6. Add the zucchini noodles to the soup and cook for 2-3 minutes until slightly softened.
7. Serve hot, garnished with additional basil if desired.

This soup offers a delightful balance of sweet and tangy flavors with the added crunch of zucchini noodles. It’s a light yet satisfying dish that supports blood sugar control while delivering a refreshing and wholesome meal for a cozy Friday dinner.

Chicken and Vegetable Soup

This chicken and vegetable soup is a great choice for diabetics looking for a low-calorie, high-protein option. Packed with lean chicken and a variety of fresh vegetables, it’s both filling and nutritious, helping to keep blood sugar levels stable throughout the day.

Ingredients:

• 2 boneless, skinless chicken breasts, diced
• 1 cup carrots, diced
• 1 cup celery, diced
• 1 small onion, chopped
• 2 cloves garlic, minced
• 4 cups low-sodium chicken broth
• 1 cup spinach, chopped
• 1 tsp dried thyme
• 1 tbsp olive oil
• Salt and pepper to taste

Instructions:

1. Heat olive oil in a large pot over medium heat. Add the chicken and sauté until browned on all sides.
2. Add the onion, garlic, carrots, and celery, cooking until softened for about 5-7 minutes.
3. Pour in the chicken broth and bring to a boil. Reduce heat and simmer for 15-20 minutes, or until the chicken is cooked through and vegetables are tender.
4. Stir in spinach and thyme, cooking for an additional 3 minutes.
5. Season with salt and pepper to taste before serving.

This soup offers a hearty combination of lean protein and fiber-rich vegetables that can help manage blood sugar levels. It’s a great option for those seeking a balanced, low-carb meal that will keep you feeling full and satisfied without spiking your glucose levels.

Mushroom and Kale Soup

Packed with earthy mushrooms, fiber-rich kale, and savory flavors, this mushroom and kale soup is a perfect option for diabetics who want to enjoy a hearty, filling meal without the high carbs. It’s low in calories but high in nutrients, making it a great addition to a diabetes-friendly diet.

Ingredients:

• 2 cups mushrooms, sliced
• 2 cups kale, chopped
• 1 small onion, chopped
• 2 cloves garlic, minced
• 4 cups low-sodium vegetable broth
• 1 tbsp olive oil
• 1 tsp dried rosemary
• Salt and pepper to taste

Instructions:

1. Heat olive oil in a large pot over medium heat. Add the onion and garlic, sautéing until fragrant.
2. Add the mushrooms and cook until they release their moisture and begin to brown, about 5 minutes.
3. Pour in the vegetable broth and bring to a simmer.
4. Add the chopped kale and rosemary, cooking for another 10 minutes until the kale is tender.
5. Season with salt and pepper to taste.
6. Serve hot, garnished with fresh herbs if desired.

This soup offers an ideal combination of earthy mushrooms and vibrant kale, making it a nutrient-packed meal. The soup is not only low in carbohydrates but also provides valuable antioxidants, which can help reduce inflammation and promote overall health.

Butternut Squash and Carrot Soup

A naturally sweet and velvety soup, this butternut squash and carrot soup is a diabetic-friendly dish that’s rich in vitamins A and C. The combination of roasted butternut squash and carrots creates a comforting, slightly sweet flavor, while keeping carbs in check.

Ingredients:

• 2 cups butternut squash, peeled and cubed
• 2 cups carrots, peeled and chopped
• 1 small onion, chopped
• 2 cloves garlic, minced
• 4 cups low-sodium vegetable broth
• 1 tbsp olive oil
• 1/2 tsp ground cinnamon
• Salt and pepper to taste

Instructions:

1. Preheat the oven to 400°F (200°C). Spread the butternut squash and carrots on a baking sheet and drizzle with olive oil. Roast for 25-30 minutes until tender.
2. In a large pot, heat a little olive oil over medium heat and sauté the onion and garlic until softened.
3. Add the roasted butternut squash and carrots to the pot, followed by the vegetable broth. Bring to a simmer and cook for 5-10 minutes.
4. Use an immersion blender to puree the soup until smooth.
5. Stir in cinnamon and season with salt and pepper.
6. Serve hot, garnished with a pinch of cinnamon or fresh herbs if desired.

This soup’s natural sweetness from the butternut squash and carrots makes it incredibly satisfying without the need for added sugars. Rich in vitamins, it’s a healthy choice for diabetics looking for a comforting yet low-carb meal.

Zucchini and Tomato Soup

A light and refreshing soup, this zucchini and tomato soup is a perfect summer dish that’s diabetic-friendly and full of flavors. The combination of fresh zucchini and juicy tomatoes creates a deliciously light base while keeping carbs minimal.

Ingredients:

• 2 medium zucchinis, diced
• 4 ripe tomatoes, chopped
• 1 small onion, chopped
• 2 cloves garlic, minced
• 4 cups low-sodium vegetable broth
• 1 tbsp olive oil
• 1 tsp dried oregano
• Salt and pepper to taste

Instructions:

1. Heat olive oil in a large pot over medium heat. Add the onion and garlic, cooking until softened and fragrant.
2. Add the chopped tomatoes and zucchinis to the pot, cooking for about 5 minutes.
3. Pour in the vegetable broth and bring to a boil. Reduce heat to a simmer and cook for 15-20 minutes, or until the zucchini is tender.
4. Use an immersion blender to puree the soup until smooth.
5. Stir in oregano and season with salt and pepper.
6. Serve hot, garnished with fresh basil or other herbs if desired.

This simple, nutrient-dense soup is ideal for those with diabetes. Its light texture and vibrant flavors from the tomatoes and zucchini make it a refreshing, low-carb option that helps keep blood sugar levels stable while offering a healthy dose of antioxidants.

Spicy Chicken and Cabbage Soup

This spicy chicken and cabbage soup is a low-carb, high-protein dish perfect for diabetics. It combines lean chicken, fiber-packed cabbage, and a kick of heat from chili flakes, making it a flavorful and satisfying choice that won’t spike blood sugar levels.

Ingredients:

• 2 boneless, skinless chicken breasts, diced
• 2 cups cabbage, shredded
• 1 small onion, chopped
• 2 cloves garlic, minced
• 4 cups low-sodium chicken broth
• 1/2 tsp chili flakes (optional)
• 1 tsp smoked paprika
• 1 tbsp olive oil
• Salt and pepper to taste

Instructions:

1. Heat olive oil in a large pot over medium heat. Add diced chicken and cook until browned on all sides.
2. Add the onion and garlic, cooking until softened.
3. Stir in the cabbage, smoked paprika, and chili flakes. Cook for another 5 minutes, letting the cabbage soften.
4. Pour in the chicken broth, bring to a boil, then reduce heat and simmer for 20-25 minutes.
5. Season with salt and pepper to taste before serving.

This spicy chicken and cabbage soup is rich in protein, low in carbs, and packed with fiber, making it an excellent choice for diabetics looking for a flavorful meal that supports healthy blood sugar levels. The cabbage adds crunch and bulk without raising the carb count, while the spices provide an exciting depth of flavor.

Roasted Tomato and Bell Pepper Soup

This roasted tomato and bell pepper soup is a delicious and low-sugar choice for those with diabetes. The combination of sweet roasted peppers and tomatoes creates a naturally rich flavor, and the soup’s smooth texture is comforting without being heavy.

Ingredients:

• 4 large tomatoes, quartered
• 2 red bell peppers, seeded and chopped
• 1 small onion, chopped
• 3 cloves garlic, peeled
• 4 cups low-sodium vegetable broth
• 1 tbsp olive oil
• 1 tsp dried basil
• Salt and pepper to taste

Instructions:

1. Preheat the oven to 400°F (200°C). Place the tomatoes, bell peppers, onion, and garlic on a baking sheet. Drizzle with olive oil and roast for 25-30 minutes until softened and slightly charred.
2. Transfer the roasted vegetables to a large pot, adding the vegetable broth. Bring to a simmer and cook for 10 minutes.
3. Use an immersion blender to puree the soup until smooth.
4. Stir in dried basil and season with salt and pepper to taste.
5. Serve hot, garnished with fresh herbs if desired.

This soup is naturally sweet and rich in antioxidants, making it a great choice for managing blood sugar. The combination of roasted tomatoes and bell peppers creates a savory, satisfying base that is both healthy and delicious.

Sweet Potato and Chickpea Soup

Packed with fiber and nutrients, this sweet potato and chickpea soup is a diabetic-friendly meal that balances sweetness with hearty ingredients. The addition of chickpeas provides plant-based protein, while the sweet potato offers a touch of natural sweetness without spiking blood sugar.

Ingredients:

• 2 medium sweet potatoes, peeled and cubed
• 1 can (15 oz) chickpeas, drained and rinsed
• 1 small onion, chopped
• 2 cloves garlic, minced
• 4 cups low-sodium vegetable broth
• 1 tsp ground cumin
• 1 tsp ground coriander
• 1 tbsp olive oil
• Salt and pepper to taste

Instructions:

1. Heat olive oil in a large pot over medium heat. Add the onion and garlic, cooking until softened.
2. Add the sweet potatoes, chickpeas, cumin, and coriander, stirring for 2 minutes to toast the spices.
3. Pour in the vegetable broth and bring to a boil. Reduce heat and simmer for 20-25 minutes, or until the sweet potatoes are tender.
4. Use an immersion blender to puree the soup until smooth.
5. Season with salt and pepper to taste before serving.

This soup is a great combination of fiber, healthy carbs, and plant-based protein. Sweet potatoes and chickpeas are both slow-digesting, which helps to maintain stable blood sugar levels, making it a perfect diabetic-friendly option for lunch or dinner.

Cauliflower and Leek Soup

This cauliflower and leek soup is a light yet creamy dish, full of vitamins and fiber while keeping carbs low. The cauliflower provides a mild base, while the leeks add a subtle onion flavor, making it a satisfying and heart-healthy choice for diabetics.

Ingredients:

• 2 cups cauliflower florets
• 2 leeks, cleaned and sliced
• 1 small onion, chopped
• 2 cloves garlic, minced
• 4 cups low-sodium vegetable broth
• 1 tbsp olive oil
• 1 tsp dried thyme
• Salt and pepper to taste

Instructions:

1. Heat olive oil in a large pot over medium heat. Add the leeks, onion, and garlic, cooking until softened.
2. Add the cauliflower florets and cook for another 5 minutes.
3. Pour in the vegetable broth and bring to a simmer. Cook for 15-20 minutes, or until the cauliflower is tender.
4. Use an immersion blender to puree the soup until smooth.
5. Stir in thyme and season with salt and pepper.
6. Serve hot, garnished with fresh herbs if desired.

This cauliflower and leek soup is creamy and comforting while remaining light on the stomach. It’s an excellent choice for diabetics, offering plenty of fiber and low glycemic vegetables that help control blood sugar levels without adding excess calories.

Lentil and Spinach Soup

This lentil and spinach soup is a hearty, fiber-rich dish that is perfect for diabetics. Lentils are an excellent source of plant-based protein and fiber, which help regulate blood sugar levels, while spinach provides essential vitamins and minerals for overall health.

Ingredients:

• 1 cup dried lentils, rinsed
• 2 cups spinach, chopped
• 1 small onion, chopped
• 2 cloves garlic, minced
• 4 cups low-sodium vegetable broth
• 1 tsp ground cumin
• 1 tsp ground turmeric
• 1 tbsp olive oil
• Salt and pepper to taste

Instructions:

1. Heat olive oil in a large pot over medium heat. Add the onion and garlic, cooking until softened.
2. Add the lentils, cumin, and turmeric, stirring for 1-2 minutes to toast the spices.
3. Pour in the vegetable broth, bring to a boil, and then reduce heat. Simmer for 30-35 minutes, or until the lentils are tender.
4. Add the chopped spinach and cook for an additional 5-7 minutes until wilted.
5. Season with salt and pepper to taste before serving.

This lentil and spinach soup is not only filling but also a great way to manage blood sugar levels due to its high fiber content. The lentils provide slow-releasing carbohydrates, making it an ideal meal for diabetics. The spinach adds extra vitamins, boosting the nutritional value of the soup.

Cabbage and Bean Soup

This cabbage and bean soup is a simple, nourishing dish that is both low in calories and high in fiber, which makes it perfect for diabetics. The combination of beans and cabbage creates a satisfying meal without spiking blood sugar levels, providing lasting energy and fullness.

Ingredients:

• 1 cup cannellini beans, cooked
• 2 cups cabbage, shredded
• 1 small onion, chopped
• 2 cloves garlic, minced
• 4 cups low-sodium vegetable broth
• 1 tsp dried oregano
• 1 tbsp olive oil
• Salt and pepper to taste

Instructions:

1. Heat olive oil in a large pot over medium heat. Add the onion and garlic, cooking until softened and fragrant.
2. Stir in the cabbage and oregano, cooking for 5 minutes until the cabbage begins to soften.
3. Add the cooked beans and vegetable broth to the pot. Bring to a simmer and cook for 20 minutes, allowing the flavors to meld.
4. Season with salt and pepper to taste before serving.

This cabbage and bean soup is a great diabetic-friendly option thanks to its high fiber content. The beans provide a source of protein and fiber, helping to stabilize blood sugar levels, while the cabbage offers additional fiber, which promotes healthy digestion.

Carrot and Ginger Soup

This carrot and ginger soup is a flavorful, antioxidant-packed option that is ideal for diabetics. The sweetness of the carrots paired with the warmth of ginger creates a comforting yet refreshing dish, while the soup’s low-calorie nature helps manage blood sugar levels.

Ingredients:

• 4 large carrots, peeled and chopped
• 1-inch piece fresh ginger, grated
• 1 small onion, chopped
• 2 cloves garlic, minced
• 4 cups low-sodium vegetable broth
• 1 tbsp olive oil
• Salt and pepper to taste

Instructions:

1. Heat olive oil in a large pot over medium heat. Add the onion and garlic, sautéing until softened.
2. Add the chopped carrots and grated ginger, cooking for 5 minutes.
3. Pour in the vegetable broth and bring to a simmer. Cook for 20-25 minutes, or until the carrots are tender.
4. Use an immersion blender to puree the soup until smooth.
5. Season with salt and pepper to taste before serving.

This carrot and ginger soup is an excellent choice for diabetics looking for a low-sugar, nutrient-packed meal. The carrots provide a natural sweetness, while the ginger has anti-inflammatory properties, making the soup not only delicious but also beneficial for overall health.

Broccoli and Cheddar Soup

This low-carb broccoli and cheddar soup is a creamy and comforting meal that is diabetic-friendly. Packed with fiber from the broccoli and protein from the cheese, this soup offers a satisfying dish that is low in carbohydrates while still rich in flavor.

Ingredients:

• 4 cups broccoli florets
• 1 small onion, chopped
• 2 cloves garlic, minced
• 4 cups low-sodium vegetable broth
• 1 cup shredded low-fat cheddar cheese
• 1 tbsp olive oil
• 1/2 tsp ground nutmeg
• Salt and pepper to taste

Instructions:

1. Heat olive oil in a large pot over medium heat. Add the onion and garlic, cooking until softened.
2. Add the broccoli florets and cook for 5 minutes.
3. Pour in the vegetable broth and bring to a boil. Reduce the heat and simmer for 15-20 minutes, or until the broccoli is tender.
4. Use an immersion blender to puree the soup until smooth, leaving some chunks if desired for texture.
5. Stir in the shredded cheddar cheese and ground nutmeg, allowing the cheese to melt into the soup.
6. Season with salt and pepper to taste before serving.

This broccoli and cheddar soup is a wonderful, low-carb option that is ideal for diabetics. The high fiber content from the broccoli helps regulate blood sugar levels, while the addition of cheddar provides a creamy richness without adding unnecessary sugars. It’s a comforting, nutritious choice for any meal.

Note: More recipes​ are coming soon!