What are some gluten-free meals for people with diabetes?

Administration Specialist

Even when you are gluten-free, your meals can still be balanced and delicious! Below are some examples of meals you can eat throughout the day:


  • 1 piece of gluten-free toast with peanut butter and a small bowl of fresh berries
  • Egg white omelet filled with low-fat cheese and sautéed mushrooms, onions and peppers
  • Fruit smoothie made with low-fat milk and yogurt free of gluten additives
  • Gluten-free cereal with low-fat milk and a small piece of fresh fruit

*Add coffee with artificial sweetener and low-fat milk to any of these!


  • Tuna salad made with light mayo on gluten-free crackers or gluten-free whole grain bread
  • Spinach salad with tomatoes, carrots and grilled chicken tossed in a light gluten-free salad dressing
  • Chicken and cheese quesadilla fixed on a corn tortilla with a side of black or pinto beans
  • Yogurt parfait made with low-fat vanilla yogurt and fresh berries, plus a gluten-free granola bar


  • Rice noodles topped with sautéed vegetables and tofu
  • Grilled salmon filet with wild rice and a side salad (with light gluten-free dressing)
  • Baked chicken breast with corn on the cob and steamed broccoli
  • Tacos made with pure corn tortillas filled with lean ground beef, black beans, tomatoes, romaine lettuce and low-fat cheese

Some ideas for gluten-free snacks and sides:

  • seasoned steamed vegetables
  • 1 small piece of fresh fruit (pears, apples, bananas, nectarines, clementines or 1/2 of a grapefruit)
  • fresh vegetables (cherry tomatoes, carrot sticks, broccoli florets, celery sticks, etc.) with gluten-free light ranch dip or bean dip
  • peanut butter and gluten-free rice crackers
  • hard-boiled egg
  • fruit and nut trail mix (about 1/4 cup is a serving)
  • 1 piece of gluten-free whole grain toast with hummus

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Important: This content reflects information from various individuals and organizations and may offer alternative or opposing points of view. It should not be used for medical advice, diagnosis or treatment. As always, you should consult with your healthcare provider about your specific health needs.