After a diabetes diagnosis, people think they can’t eat delicious meals anymore. Luckily, for the most part, that’s not true.
In fact, there are thousands of tasty dishes that can help you keep your blood sugar in check. Today, we’ll walk you through the top 7 diabetic-friendly tuna recipes.
These dishes can add a bit of excitement to your meal prep while still being good for you.
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Tuna and Diabetes
Tuna has a glycemic index of around zero. That means it contains almost no carbs or sugars at all. Because of that, the fish is incredibly diabetes-friendly.
Other than that, tuna is also high in omega-3 fatty acids. These are molecules that can help lower inflammation and stabilize blood sugar levels.
Overall, that means tuna is high in protein, and low in saturated fats making it a healthy treat.
Top 7 Diabetic-Friendly Tuna Recipes
Now that you know why tuna is good for diabetics, let’s dive into the best ways to use the ingredient.
1. Tuna Casserole
If you’re out of the house all day, you’re probably looking for a hassle-free recipe. In that case, try out this simple tuna casserole.
Tuna Casserole
Ingredients
- ½ lb. of whole wheat pasta
- 1 cup of milk
- 2 oz. of parmesan cheese
- 1 tablespoon of butter
- 1 tablespoon of flour
- 6 oz. of tuna
- Spices to taste
Instructions
- All you have to do is boil the pasta for around five minutes.
- Then, in a warm pot, melt your butter and slowly add the flour. Stir the mixture constantly until you have a yellow paste.
- Next, add the cheese, milk, and spice and mix until the sauce is smooth.
- After that, drop in your pasta and tuna and combine well. Finally, place the mixture into a casserole and bake for 15 minutes.
Nutrition Information:
Amount Per Serving: Calories: 240
2. Tuna Salad
During your lunch break, you want something fresh that’ll energize you for the rest of the day. An excellent recipe for that is this bright tuna salad.
Tuna Salad
Ingredients
- ½ cup of onions
- ½ cup of celery
- ½ an avocado
- 2 garlic cloves
- 1 tablespoon of apple cider vinegar
- 2 tablespoons of lemon juice
- 6 oz. of tuna
Instructions
- Start by mashing your avocados until they make a smooth paste.
- Then, mix in the apple cider vinegar and lemon juice.
- Next, chop up your veggies and throw them in. This should create a nice tart base for your fish.
- Lastly, right before you serve up the salad, sprinkle the tuna on top.
Nutrition Information:
Amount Per Serving: Calories: 187
3. Tuna Melts
Having a diabetic child can be quite a challenge. You have to come up with many healthy recipes to make sure they keep their blood sugar in check.
To make your life a little easier, you can try out these tuna melts. They’re easy to prepare and make for a tasty treat.
Tuna Melts
Ingredients
- 2 eggs
- ¼ cup of onion
- ¼ cup of mayonnaise
- ¼ cup of sour cream
- ½ cup of cheddar cheese
- 4 oz. of tuna
- Salt and black pepper to taste
Instructions
- Making this recipe is as simple as can be. All you have to do is add the ingredients into a bowl and mix them well.
- Ensure that you break up the tuna meat so that there are no large chunks.
- Once that’s done, use your hands to shape balls out of the mixture. These can be any size you want, but remember, smaller melts cook faster.
- You can keep a bowl of water nearby to stop the mixture from sticking to your fingers while you shape it.
- Finally, place the melts onto a baking sheet and cook for about 25 minutes. A good indicator is when the edges of the treats are a deep, golden brown.
Nutrition Information:
Amount Per Serving: Calories: 456
4. Ahi Tuna Poke
If you’re looking for a more exotic twist on tuna, try out this Ahi poke.
Ahi Tuna Poke
Ingredients
- 1 avocado
- 2 green onions
- 2 tablespoons of soy sauce
- 1 tablespoon of sesame oil
- 1 tablespoon of chili garlic sauce
- 1 tablespoon of sesame seeds
- ½ lb. ahi tuna
Instructions
- The first step is to dice your onions into tiny chunks.
- Then, drizzle on the soy sauce, sesame oil, garlic sauce, and half the sesame seeds.
- Next, chop up the tuna and place it in the mixture. Let the fish marinate for around 20 minutes before you add the avocado.
- Lastly, sprinkle the rest of the sesame seeds on top.
Nutrition Information:
Amount Per Serving: Calories: 149
5. Tuna Stuffed Peppers
For a fancy lunch, try these tuna stuffed peppers.
Tuna Stuffed Peppers
Ingredients
- 2 sweet peppers
- ½ cup of onion
- 1 garlic clove
- 1 green onion
- 2 tablespoons of Greek yogurt
- 5 oz. of tuna
- 1 tablespoon of oil
- 1 tablespoon of capers
Instructions
- Begin by halving your sweet peppers and removing the seeds.
- Next, chop all your veggies, mix in the tuna, and fill the peppers all the way to the top.
- Place the dish in the oven for about 20 minutes until the vegetables soften, then serve up. You can even add a sprinkle of your favorite cheese for a creamier finish.
Nutrition Information:
Amount Per Serving: Calories: 320
6. Tuna Lettuce Wraps
There’s no better way to start your day than these tuna lettuce wraps.
Tuna Lettuce Wraps
Ingredients
- 1 hot pepper
- 4 tablespoons of mayonnaise
- ½ tablespoons of cilantro
- 2 celery sticks
- 8 oz. tuna
- 2 tablespoons pickled onions
- Lettuce
Instructions
- In a bowl, combine all of your ingredients until you have a uniform mixture.
- Next, wash your lettuce well, and separate the leaves from the stalk.
- Then, it’s as simple as spooning the tuna mix into the leaves and wrapping them up.
Nutrition Information:
Amount Per Serving: Calories: 95
7. Tuna Cakes
For a delicious breakfast that the whole family can enjoy, check out these tuna cakes.
Tuna Cakes
Ingredients
- 1 teaspoon of garlic powder
- 3 large eggs
- ¼ cup of onion
- 1 tablespoon of butter
- 6 tablespoons of mayonnaise
- 5 oz. of tuna
Instructions
- The first step is to combine your tuna, onions, eggs, and garlic powder in a large container.
- After they form a sticky mixture, set the bowl aside and let it rest for at least 30 minutes.
- Then, warm up a skillet, drop in your butter, and wait for it to melt.
- Finally, scoop the tuna mixture into the pan, like you would with pancakes. Cook each cake for about four minutes on each side, then serve them up.
Nutrition Information:
Amount Per Serving: Calories: 302
Wrapping Up
Our collection of the top 7 diabetic-friendly tuna recipes has it all. For a simple, quick breakfast, try out the tuna cakes or lettuce wraps.
As for lunch, you can’t go wrong with tuna salad, poke, melts, or even stuffed peppers.
Lastly, for a healthy, hearty dinner, check out our recipe for a tuna casserole.
