25+ Delightful Holiday Diabetic-Friendly Bean Recipes to Brighten Your Table

The holiday season is a time for indulgence, joy, and of course, sharing delicious meals with loved ones.

However, for those managing diabetes, it can sometimes feel challenging to navigate holiday tables filled with rich, carb-heavy dishes.

Thankfully, beans are a versatile and nutrient-dense ingredient that can be incorporated into holiday meals without spiking blood sugar levels.

Rich in fiber, protein, and healthy fats, beans make an excellent choice for diabetic-friendly dishes.

This blog article explores 25+ holiday diabetic bean recipes that are not only tasty but also help maintain blood sugar balance, making them perfect for your festive gatherings.

From hearty stews to refreshing salads and indulgent casseroles, these recipes will allow you to celebrate the season with healthy and satisfying meals.

25+ Delightful Holiday Diabetic-Friendly Bean Recipes to Brighten Your Table

The holiday season doesn’t have to be about compromising flavor for health, especially when you have an abundance of diabetic-friendly recipes at your disposal.

By incorporating beans into your holiday meals, you can enjoy flavorful dishes that are full of essential nutrients while also managing your blood sugar levels.

With 25+ creative and festive recipes to choose from, you’ll find plenty of options to suit every taste and dietary need.

Whether you’re cooking for yourself or sharing meals with loved ones, these holiday diabetic bean recipes will ensure that your holiday meals are both delicious and diabetes-conscious.

Holiday Three-Bean Salad

This festive three-bean salad is packed with fiber, protein, and vibrant flavors, making it a diabetic-friendly option for holiday gatherings. With a tangy vinaigrette and a colorful mix of beans, it’s as nutritious as it is delicious.

Ingredients

• 1 cup cooked green beans, trimmed and halved
• 1 cup cooked kidney beans, rinsed and drained
• 1 cup cooked garbanzo beans, rinsed and drained
• 1/4 cup finely diced red onion
• 1/4 cup chopped fresh parsley
• 2 tbsp olive oil
• 1 tbsp apple cider vinegar
• 1 tbsp fresh lemon juice
• 1 tsp Dijon mustard
• 1/2 tsp garlic powder
• Salt and pepper to taste

Instructions

1. In a large mixing bowl, combine green beans, kidney beans, garbanzo beans, red onion, and parsley.
2. In a small bowl, whisk together olive oil, apple cider vinegar, lemon juice, Dijon mustard, garlic powder, salt, and pepper to create the vinaigrette.
3. Pour the vinaigrette over the bean mixture and toss to coat evenly.
4. Cover and refrigerate for at least 1 hour before serving to allow the flavors to meld.
5. Serve chilled or at room temperature.

This salad is perfect for holiday feasts, offering a refreshing and healthy side dish. Its bright colors and bold flavors make it a standout on the table, while its low glycemic index ensures it’s safe for diabetic guests.

Smoky Holiday Black Bean Soup

This rich and smoky black bean soup is a cozy, diabetic-friendly holiday recipe. Packed with protein and flavored with festive spices, it’s both satisfying and healthy for cold winter nights.

Ingredients

• 2 cups cooked black beans
• 1 medium onion, finely chopped
• 2 garlic cloves, minced
• 1 medium red bell pepper, diced
• 1 tsp smoked paprika
• 1 tsp ground cumin
• 1/2 tsp dried oregano
• 2 cups low-sodium vegetable broth
• 1 tbsp olive oil
• 1 tbsp fresh lime juice
• 2 tbsp chopped fresh cilantro (optional, for garnish)
• 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. Stir in the red bell pepper, smoked paprika, cumin, and oregano. Cook for 2 minutes to release the spices’ aromas.
3. Add black beans and vegetable broth. Bring to a simmer and cook for 15 minutes.
4. Using an immersion blender, puree the soup slightly, leaving some beans whole for texture.
5. Stir in lime juice, season with salt and pepper, and serve warm with cilantro garnish.

This smoky black bean soup combines holiday warmth with diabetic-friendly nutrition. Its hearty flavor and satisfying texture make it an excellent choice for festive meals or as a light main course.

Holiday Lima Bean & Kale Stir-Fry

This quick and healthy stir-fry features lima beans and kale, making it a nutrient-dense, diabetic-friendly holiday dish. The addition of cranberries and walnuts gives it a seasonal flair and a delightful crunch.

Ingredients

• 1 cup cooked lima beans
• 2 cups chopped kale
• 1/4 cup dried unsweetened cranberries
• 2 tbsp chopped walnuts
• 1 tbsp olive oil
• 1 garlic clove, minced
• 1 tsp fresh lemon zest
• Salt and pepper to taste

Instructions

1. Heat olive oil in a large skillet over medium heat. Add garlic and sauté until fragrant.
2. Add chopped kale and cook for 3-4 minutes until wilted.
3. Stir in cooked lima beans, cranberries, and walnuts. Cook for another 2-3 minutes until warmed through.
4. Season with lemon zest, salt, and pepper. Toss to combine.
5. Serve warm as a side dish or light entrée.

This lima bean and kale stir-fry brings festive colors and flavors to the holiday table. The combination of hearty beans, vibrant greens, and seasonal cranberries creates a balanced dish that’s as beautiful as it is nourishing.

Holiday Bean and Sweet Potato Stew

This comforting holiday stew combines the sweetness of roasted sweet potatoes with hearty beans for a filling, diabetic-friendly dish. It’s rich in fiber, antioxidants, and flavor, making it a perfect addition to any holiday spread.

Ingredients

• 1 cup cooked white beans (such as navy or cannellini)
• 2 medium sweet potatoes, peeled and cubed
• 1 medium onion, chopped
• 2 garlic cloves, minced
• 1 tsp ground turmeric
• 1 tsp ground cinnamon
• 1/2 tsp ground cumin
• 4 cups low-sodium vegetable broth
• 1 tbsp olive oil
• 1/4 cup fresh cilantro, chopped
• Salt and pepper to taste

Instructions

1. Preheat your oven to 400°F (200°C). Spread the cubed sweet potatoes on a baking sheet and roast for 25-30 minutes, or until tender.
2. While the sweet potatoes are roasting, heat olive oil in a large pot over medium heat. Add the onion and garlic, cooking until softened.
3. Stir in the turmeric, cinnamon, and cumin. Cook for 1-2 minutes until the spices are fragrant.
4. Add the cooked white beans and vegetable broth to the pot. Bring to a simmer and cook for 10 minutes to allow the flavors to meld.
5. Once the sweet potatoes are roasted, add them to the stew. Stir gently to combine.
6. Season with salt and pepper, and garnish with fresh cilantro before serving.

This bean and sweet potato stew is a delightful balance of savory and sweet, making it a perfect diabetic-friendly holiday dish. The combination of spices not only adds depth of flavor but also offers health benefits, making it a feel-good option for your holiday table.

Holiday Bean Chili with Avocado

This hearty and warming holiday chili is full of flavor and loaded with fiber-rich beans, making it a great choice for those managing diabetes. Topped with creamy avocado, it’s both satisfying and festive.

Ingredients

• 1 cup cooked black beans, rinsed and drained
• 1 cup cooked kidney beans, rinsed and drained
• 1 can (14.5 oz) diced tomatoes, no salt added
• 1 medium onion, chopped
• 2 garlic cloves, minced
• 1 red bell pepper, diced
• 2 tsp chili powder
• 1/2 tsp cumin
• 1/2 tsp smoked paprika
• 2 cups low-sodium vegetable broth
• 1 avocado, diced
• 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 red bell pepper, chili powder, cumin, and smoked paprika. Stir to coat the vegetables with the spices.
3. Add the black beans, kidney beans, diced tomatoes, and vegetable broth to the pot. Stir well, and bring to a simmer.
4. Let the chili simmer for 25-30 minutes, allowing the flavors to develop.
5. Season with salt and pepper to taste.
6. Serve the chili topped with fresh diced avocado for added creaminess and nutrition.

This bean chili offers the perfect balance of spice, protein, and healthy fats, making it an ideal diabetic-friendly holiday dish. The addition of avocado not only enhances the flavor but also provides healthy fats that help manage blood sugar levels.

Holiday Bean & Mushroom Casserole

This rich and creamy holiday casserole brings together beans and mushrooms for a savory, nutrient-dense dish that works as a side or main. It’s a low-carb, diabetic-friendly option that will satisfy guests looking for a healthy alternative.

Ingredients

• 1 cup cooked great northern beans
• 1 cup cooked black-eyed peas
• 2 cups fresh mushrooms, sliced
• 1 medium onion, chopped
• 2 garlic cloves, minced
• 1 tbsp olive oil
• 1/2 cup low-fat sour cream
• 1/2 cup low-sodium vegetable broth
• 1 tbsp fresh thyme leaves
• 1/2 cup shredded cheese (optional, for topping)
• Salt and pepper to taste

Instructions

1. Preheat your oven to 375°F (190°C).
2. In a large skillet, heat olive oil over medium heat. Add the onion, garlic, and mushrooms, sautéing until the mushrooms are browned and softened.
3. Stir in the great northern beans, black-eyed peas, vegetable broth, and fresh thyme. Simmer for 5 minutes to combine the flavors.
4. Remove from heat and stir in the sour cream. Season with salt and pepper.
5. Transfer the mixture to a casserole dish and top with shredded cheese if desired.
6. Bake in the preheated oven for 15-20 minutes, or until the casserole is bubbly and golden on top.

This bean and mushroom casserole is the perfect side dish to complement any holiday meal. Its creamy texture, combined with the earthy flavors of mushrooms and beans, makes it a crowd-pleasing option that won’t spike blood sugar.

Holiday Bean and Pomegranate Salad

This festive salad brings together the sweet and tart flavor of pomegranate with the earthy richness of beans. It’s a light, diabetic-friendly dish that adds a burst of color and antioxidants to your holiday menu.

Ingredients

• 1 cup cooked chickpeas, drained and rinsed
• 1/2 cup pomegranate seeds
• 1/2 cucumber, diced
• 1/4 cup red onion, finely chopped
• 1/4 cup fresh mint leaves, chopped
• 2 tbsp olive oil
• 1 tbsp fresh lemon juice
• Salt and pepper to taste

Instructions

1. In a large mixing bowl, combine chickpeas, pomegranate seeds, cucumber, red onion, and mint.
2. In a small bowl, whisk together olive oil, lemon juice, salt, and pepper to make the dressing.
3. Pour the dressing over the salad and toss to combine.
4. Refrigerate for 30 minutes before serving to allow the flavors to meld.

This bean and pomegranate salad is a festive and refreshing addition to any holiday meal. The pomegranate adds a burst of sweetness and antioxidants, while the chickpeas provide protein and fiber, making it an ideal diabetic-friendly dish.

Holiday Spicy Bean Tacos

These flavorful and spicy bean tacos are a perfect diabetic-friendly dish for the holidays. The combination of seasoned beans and fresh toppings in a light corn tortilla offers a balance of fiber, protein, and healthy fats for a festive yet healthy meal.

Ingredients

• 1 cup cooked black beans, rinsed and drained
• 1 cup cooked pinto beans, rinsed and drained
• 1 tsp chili powder
• 1/2 tsp cumin
• 1/4 tsp smoked paprika
• 1 tbsp olive oil
• 8 small corn tortillas
• 1/2 cup shredded lettuce
• 1/2 cup diced tomatoes
• 1/4 cup diced red onion
• 1/4 cup fresh cilantro, chopped
• 1 lime, cut into wedges
• Salt and pepper to taste

Instructions

1. Heat olive oil in a skillet over medium heat. Add black beans and pinto beans, stirring to heat through.
2. Sprinkle the chili powder, cumin, smoked paprika, salt, and pepper over the beans, stirring to coat evenly. Cook for an additional 5 minutes, allowing the spices to infuse.
3. Warm the corn tortillas in a dry skillet for 30 seconds on each side.
4. To assemble the tacos, spoon the seasoned beans onto each tortilla.
5. Top with shredded lettuce, diced tomatoes, red onion, and cilantro.
6. Serve with lime wedges for a fresh citrus kick.

These spicy bean tacos are an easy, healthy, and festive meal for any holiday. Packed with beans and topped with vibrant vegetables, they provide a balanced, blood sugar-friendly option that everyone can enjoy.

Holiday Bean and Quinoa Stuffed Peppers

These colorful and nutritious stuffed peppers are a festive way to enjoy a diabetic-friendly holiday meal. The combination of quinoa, beans, and vegetables makes for a filling, protein-packed dish that’s both flavorful and satisfying.

Ingredients

• 4 large bell peppers, tops cut off and seeds removed
• 1 cup cooked quinoa
• 1 cup cooked black beans, rinsed and drained
• 1/2 cup corn kernels (fresh or frozen)
• 1/2 cup diced tomatoes
• 1 tsp ground cumin
• 1/2 tsp smoked paprika
• 1/4 cup chopped fresh cilantro
• 1/2 cup shredded cheese (optional, for topping)
• 1 tbsp olive oil
• Salt and pepper to taste

Instructions

1. Preheat your oven to 375°F (190°C).
2. In a large mixing bowl, combine cooked quinoa, black beans, corn, diced tomatoes, cumin, smoked paprika, cilantro, salt, and pepper.
3. Stuff the bell peppers with the quinoa and bean mixture, pressing down gently to pack them tightly.
4. Place the stuffed peppers in a baking dish, drizzle with olive oil, and cover with aluminum foil.
5. Bake for 25-30 minutes, or until the peppers are tender.
6. If using cheese, sprinkle the cheese over the top of each pepper and bake for an additional 5 minutes until melted.

These stuffed peppers are a festive, satisfying dish that blends the earthy richness of beans with the protein-packed quinoa, making it a nutritious holiday meal that’s kind to blood sugar levels.

Holiday Bean & Roasted Vegetable Salad

This hearty and vibrant salad combines roasted vegetables with beans for a diabetic-friendly, fiber-rich dish that’s perfect for the holidays. The warm roasted vegetables and tangy dressing make it an inviting addition to your festive table.

Ingredients

• 1 cup cooked chickpeas, rinsed and drained
• 1 cup cooked green beans, trimmed
• 1 small butternut squash, peeled and cubed
• 1/2 red onion, sliced
• 1 tbsp olive oil
• 1 tsp dried thyme
• 2 tbsp balsamic vinegar
• 1 tbsp Dijon mustard
• 1/2 tsp honey (optional)
• Salt and pepper to taste

Instructions

1. Preheat your oven to 400°F (200°C).
2. Toss the butternut squash and red onion in olive oil, dried thyme, salt, and pepper. Spread them on a baking sheet and roast for 25-30 minutes, or until tender and caramelized.
3. In a large bowl, combine the roasted vegetables with cooked chickpeas and green beans.
4. In a small bowl, whisk together balsamic vinegar, Dijon mustard, honey (if using), salt, and pepper. Pour the dressing over the salad and toss gently to combine.
5. Serve warm or at room temperature.

This roasted vegetable and bean salad is a hearty, nutrient-packed dish that brings seasonal flavors to the table. It’s rich in fiber and protein, making it a satisfying diabetic-friendly option for holiday meals.

Holiday Bean and Spinach Casserole

This rich and comforting bean and spinach casserole is a great diabetic-friendly holiday option. The combination of beans, spinach, and a light creamy sauce creates a flavorful dish that is filling and nutritious without spiking blood sugar levels.

Ingredients

• 1 cup cooked white beans, such as cannellini or navy beans
• 1 cup cooked black beans, rinsed and drained
• 3 cups fresh spinach, chopped
• 1/2 cup low-fat sour cream
• 1/2 cup low-sodium vegetable broth
• 1/4 cup grated Parmesan cheese (optional)
• 1/2 tsp garlic powder
• 1/4 tsp nutmeg
• Salt and pepper to taste
• 1 tbsp olive oil

Instructions

1. Preheat your oven to 350°F (175°C).
2. Heat olive oil in a large skillet over medium heat. Add the spinach and sauté until wilted, about 3-4 minutes.
3. In a mixing bowl, combine the white beans, black beans, sautéed spinach, sour cream, vegetable broth, garlic powder, nutmeg, salt, and pepper. Mix well.
4. Transfer the mixture to a greased baking dish. Top with grated Parmesan cheese, if using.
5. Bake for 20-25 minutes, or until the casserole is hot and bubbling.
6. Serve warm as a side dish or light main course.

This creamy bean and spinach casserole offers comfort food with a healthy twist, perfect for a holiday meal. It’s rich in fiber and protein and a delicious way to enjoy beans in a festive, blood sugar-friendly dish.

Holiday Bean and Sweet Potato Stew

This hearty, comforting stew combines the sweetness of roasted sweet potatoes with fiber-rich beans for a perfect diabetic-friendly holiday meal. The stew is filling, full of seasonal flavors, and can be enjoyed as a side or main dish.

Ingredients

• 1 large sweet potato, peeled and diced
• 1 cup cooked kidney beans, rinsed and drained
• 1 cup cooked chickpeas, rinsed and drained
• 1/2 onion, chopped
• 2 cloves garlic, minced
• 2 tbsp olive oil
• 1 tsp ground turmeric
• 1/2 tsp ground cinnamon
• 1/4 tsp ground cumin
• 4 cups low-sodium vegetable broth
• 1/2 cup chopped kale or spinach
• Salt and pepper to taste
• Fresh cilantro, chopped, for garnish

Instructions

1. Preheat your oven to 400°F (200°C).
2. Toss the diced sweet potato with 1 tbsp olive oil, salt, and pepper. Roast on a baking sheet for 20-25 minutes, until tender and slightly caramelized.
3. In a large pot, heat the remaining olive oil over medium heat. Add the onion and garlic, sautéing until fragrant, about 3 minutes.
4. Add the roasted sweet potato, kidney beans, chickpeas, turmeric, cinnamon, and cumin to the pot. Stir to combine.
5. Pour in the vegetable broth, bring to a simmer, and cook for 20 minutes, allowing the flavors to meld together.
6. Stir in the kale or spinach and cook for an additional 5 minutes until wilted.
7. Taste and adjust seasoning with salt and pepper as needed. Garnish with fresh cilantro before serving.

This sweet potato and bean stew is perfect for the holidays, offering a warming, nutritious option that’s gentle on blood sugar levels. It’s rich in fiber and packed with antioxidants, making it an excellent choice for a hearty, diabetic-friendly holiday meal.

Holiday Bean Salad with Pomegranate and Walnuts

This vibrant bean salad is a refreshing and festive side dish that combines the richness of beans with the sweetness of pomegranate and the crunch of walnuts. It’s diabetic-friendly, high in fiber, and provides a perfect balance of nutrients.

Ingredients

• 1 cup cooked white beans (such as cannellini or navy beans), rinsed and drained
• 1 cup cooked green beans, chopped
• 1/2 cup pomegranate seeds
• 1/4 cup chopped walnuts, toasted
• 2 tbsp olive oil
• 1 tbsp balsamic vinegar
• 1 tsp Dijon mustard
• 1/2 tsp dried oregano
• Salt and pepper to taste
• Fresh parsley, chopped, for garnish

Instructions

1. In a large mixing bowl, combine the white beans, green beans, pomegranate seeds, and toasted walnuts.
2. In a small bowl, whisk together the olive oil, balsamic vinegar, Dijon mustard, oregano, salt, and pepper.
3. Drizzle the dressing over the bean mixture and toss gently to combine.
4. Garnish with fresh parsley before serving.

This festive bean salad is a colorful and nutrient-dense addition to any holiday meal. The pomegranate and walnuts add a delicious crunch and a touch of sweetness, making this dish both flavorful and diabetic-friendly.

Holiday Bean and Brussels Sprout Stir-Fry

This quick and easy stir-fry combines hearty beans with nutritious Brussels sprouts, creating a flavorful dish perfect for holiday gatherings. It’s low in carbs, high in fiber, and offers a delightful blend of savory and slightly sweet flavors.

Ingredients

• 1 cup cooked green beans, chopped
• 1 cup cooked black beans, rinsed and drained
• 1 lb Brussels sprouts, trimmed and halved
• 2 tbsp olive oil
• 1 tbsp soy sauce (low-sodium)
• 1 tsp garlic powder
• 1/2 tsp ground ginger
• 1/4 tsp red pepper flakes (optional)
• Salt and pepper to taste

Instructions

1. Heat olive oil in a large skillet or wok over medium heat.
2. Add the Brussels sprouts and cook for 5-7 minutes, stirring occasionally until they start to brown and soften.
3. Add the green beans, black beans, soy sauce, garlic powder, ginger, and red pepper flakes (if using). Stir to combine.
4. Cook for an additional 5-7 minutes, allowing the beans and Brussels sprouts to cook through and absorb the flavors.
5. Taste and adjust the seasoning with salt and pepper before serving.

This bean and Brussels sprout stir-fry is a quick, diabetic-friendly dish that is perfect for the holiday season. With its satisfying crunch and savory flavors, it offers a great balance of protein, fiber, and healthy fats.

Holiday Bean and Butternut Squash Gratin

This creamy, comforting gratin combines the natural sweetness of butternut squash with hearty beans, topped with a light, cheesy crust. It’s a low-carb, high-fiber dish that’s perfect for diabetic-friendly holiday meals.

Ingredients

• 1 medium butternut squash, peeled, seeded, and cubed
• 1 cup cooked white beans (such as navy or cannellini beans), rinsed and drained
• 1/2 cup low-fat Greek yogurt
• 1/2 cup low-fat shredded cheddar cheese
• 1/4 cup grated Parmesan cheese
• 1 tsp garlic powder
• 1/4 tsp nutmeg
• Salt and pepper to taste
• 1 tbsp olive oil

Instructions

1. Preheat your oven to 375°F (190°C).
2. Boil the cubed butternut squash in salted water for 10-15 minutes, or until fork-tender. Drain well and mash with a potato masher.
3. In a large mixing bowl, combine the mashed squash, white beans, Greek yogurt, garlic powder, nutmeg, salt, and pepper. Stir to combine.
4. Transfer the mixture to a greased baking dish. Top with shredded cheddar cheese and grated Parmesan.
5. Drizzle with olive oil and bake for 20-25 minutes, or until the top is golden and bubbly.
6. Serve warm as a comforting side dish or light main course.

This bean and butternut squash gratin is a creamy, satisfying dish that provides a delightful balance of flavors and textures. It’s a great choice for diabetic-friendly holiday meals, offering both nutrition and comfort without spiking blood sugar levels.

Note: More recipes​ are coming soon!