In diabetes, sometimes figuring out what to eat for lunch can be a daunting task. That is why it is a good idea to gather together several diabetic lunch ideas for days when you don’t feel like figuring out how to put together a diabetic lunch for yourself. This article outlines how to put together a lunch for a diabetic, but also provides several different diabetic lunch ideas for you to choose from.

According to, a diabetic should always consult with their doctor or dietician before changing your diet. For most diabetics, however, a low-carb diet is best. Salads are usually an easy choice for a diabetic choice. The website advises finding salad dressing made with olive oil, and you should always remember to watch your portion sizes. About two tablespoons of dressing is what is normally called for in a diabetic lunch.


Diabetic Lunch Recipes


A great way to avoid having to think up diabetic lunch ideas is to keep some recipes around the house. Here are a couple diabetic lunch recipes to try:

Diabetic Spinach Pie


  • 3 large eggs
  • 1 cup fat free cottage cheese
  • 4 oz. fat free cheddar cheese
  • 10 oz. spinach
  • 2 cloves minced garlic
  • ½ tsp. salt
  • ¼ tsp. pepper



The spinach should be thawed before you begin. Preheat the oven to 350 degrees F. Mix all the ingredients in a medium-sized bowl. Spray a pie pan with cooking spray and pour the mixture into the pan. Bake for 45-50 minutes, keeping the temperature the same.


Chicken Roll-Ups with Apple & Pecan


  • ½ cup of instant brown rice
  • ½ cup finely-chopped apple
  • ¼ cup chopped pecans
  • ½ cup apple juice
  • 1 lb. boneless skinless chicken breast halves
  • 3 tbsp. fresh green onions, sliced



Preheat the oven to 400 degrees F. Now, using a small saucepan, boil the apple juice. When it begins to boil, add the rice, cover, and reduce the heat. Simmer until all the liquid is absorbed (about 8 minutes), and then stir in the apple, pecans, and green onions. Remove from heat.

Pound the chicken between two pieces of wax paper to flatten the pieces until they are ¼ of an inch thick. Evenly place the rice on each piece of chicken and then roll them up, tucking in the edges. Secure these with toothpicks.

Next, in a medium skillet, heat the oil over medium-high heat. Add the chicken and the cook until they are lightly browned (about 4 minutes). Afterwards, take them out and place them in a shallow baking pan. Allow them to bake for 25 minutes, or until the chicken is no longer pink in the center.


Diabetic Lunch Menus


Finding diabetic lunch menus is another great way to get diabetic lunch ideas. The following are a few diabetic lunch ideas for you to start with.

Chef Salad

  • 2 cups of fresh spinach, 1 ounce of chicken, turkey, or ham. 1 oz. mozzarella cheese strips, ¼ cup of fat-free croutons, 1 sliced hard-boiled egg, 2 tbsp. low-calorie salad dressing
  • 1 whole grain roll with honey
  • ½ cup of low calorie pudding
  • Low-calorie beverage


Fruit Salad with Cottage Cheese

  • 1 cup of fruit
  • 4 whole-wheat crackers
  • ¾ cup low-fat cottage cheese
  • Low-calorie beverage