Indian Breakfast Recipes for Diabetics: Lunch & Dinner Ideas Included

A diabetes-friendly diet is all about eating healthy and balanced meals that support steady blood sugar levels. The main goal is to balance carbohydrates, proteins, and fats to provide sustained energy throughout the day. But what should you include in your healthy diabetic diet?. How can you ensure it's both delicious and nutritious? Here are some helpful breakfast recipes for diabetics Indian plus some lunch, and dinner options.

6 Indian Breakfast Recipes for Diabetics

These breakfast recipes for diabetics Indian help balance nutrition and flavor while keeping your blood sugar levels in check. 

Green Peas Pancakes

Green Peas Pancakes are a nutritious and diabetic-friendly breakfast option. Green peas are high in fiber and have a moderate glycemic index, which helps prevent blood sugar spikes. Chickpea flour is a low-carb, protein-rich ingredient that stabilizes blood sugar. Healthy fats like ghee provide energy and help in better nutrient absorption.

Ingredients:

• 1 cup green peas (fresh or frozen)
• ½ cup besan (gram flour/chickpea flour)
• 1 small onion (finely chopped)
• 1 small tomato (finely chopped)
• ¼ cup of grated paneer (Indian cottage cheese) 
• 1-2 green chilies (finely chopped)
• ½ cup carrot (grated) 
• 1 tsp ginger (grated)
• 1 tbsp coriander leaves (chopped)
• ½ tsp cumin seeds
• ½ tsp turmeric powder
• Salt to taste
• Water (as needed)
• 1-2 tsp oil for cooking

Preparation:

• Boil frozen peas for 5 minutes until soft and then grind them into a paste
• In the case of fresh peas, puree them directly into a smooth paste with a little water. 
• Transfer to a bowl and mix the chickpea flour (besan), chopped onion, green chilies, ginger, coriander, cumin seeds, turmeric, and salt. Add water to create a thick batter, similar to a dosa batter.
• Heat a pan and grease it with oil. 
• Pour a ladle of batter and spread it evenly. 
• Sprinkle with grated panner, carrot, tomato, and onion.
• Cook on medium heat until it turns golden. Flip and cook the other side.
• Serve hot with coconut, ground, or mint chutney or yogurt.

‍Varagu Upma

(Kodo Millet Upma) is a healthy, wholesome, tasty, and filling South Indian diabetic breakfast recipe. Varagu (Kodo millet) is low in glycemic index food and is rich in fiber, protein, antioxidants, and essential minerals, making it ideal for controlling blood sugar levels and supporting overall health.

Ingredients:

• 1 cup varagu (Kodo millet)
• 2 tsp oil
• 1 tsp mustard seeds
• 1 tsp urad dal (split black gram)
• 1 tsp chana dal (split Bengal gram)
• 1 onion (finely chopped)
• 1 green chili (slit or chopped)
• 1-inch ginger (grated or finely chopped)
• 1 sprig curry leaves
• 2-3 cups mixed vegetables (carrot, beans, peas)
• ¼ tsp turmeric powder
• Salt to taste
• 2 cups water
• Fresh coriander leaves for garnish

Preparation:

• Dry roast the millet for a few minutes on medium heat. Set aside.
• Tempering: Heat oil in a pan. Add mustard seeds, urad dal, chana dal, and sauté until golden brown.
• Sauté the chopped onion, green chilies, ginger, and curry leaves. Add chopped vegetables and cook for a few minutes.
• Cook the millet: Add turmeric powder and salt and mix well. Pour 2 cups of water and bring it to a boil. Once boiling, add the roasted varagu. Stir well, cover, and cook on low heat for 10-12 minutes until the millet absorbs the water and becomes soft.
• Garnish with fresh coriander leaves and serve hot. 

‍Karela Muthias

(Bitter Gourd Dumplings) are a nutritious diabetic-friendly snack or breakfast option. Bitter gourd (karela) is known for its blood sugar-regulating properties and combining it with whole grains makes it even healthier.

Ingredients:

• 1 cup grated karela (bitter gourd)
• 1 cup whole wheat flour
• ½ cup besan (chickpea flour)
• 2 tbsp semolina (optional, for crispiness)
• 1 tsp ginger paste
• 1 tsp green chili paste
• 1 tsp cumin seeds
• 1 tsp turmeric powder
• 1 tsp coriander powder
• 1 tsp sesame seeds
• 1 tsp fennel seeds (saunf)
• 1 tbsp lemon juice or yogurt
• Salt to taste
• 1-2 tsp oil
• Curry leaves and mustard seeds 
• Fresh coriander leaves for garnish

Preparation:

• Grate the bitter gourd, sprinkle some salt, and let it rest for 15-20 minutes to release water. Squeeze out excess water to reduce bitterness.
• Make the dough: In a large mixing bowl, combine the grated karela, wheat flour, besan, semolina, ginger paste, green chili paste, cumin seeds, turmeric, coriander powder, sesame seeds, fennel seeds, lemon juice, and salt. Knead into a soft dough. If needed, add a little water, but the moisture from karela should be sufficient. 
• Divide the dough into small portions and shape them into cylindrical rolls or small dumplings.
• Steam the dumplings for 15-20 minutes or until cooked through. Check with a toothpick; if it comes out clean, they are ready.
• Temper: Heat oil in a pan, add mustard seeds, curry leaves, and sesame seeds. Toss the steamed muthias in the tempering until they are lightly golden and crispy on the outside.
• Garnish with fresh coriander leaves and serve hot with green chutney or yogurt.

‍Quick Soya Dosa

Quick Soya Dosa is a protein-rich, diabetic-friendly dosa recipe that combines the benefits of soy and whole grains. Soya flour is rich in protein and fiber, which helps keep you full for longer and prevents rapid blood sugar spikes. It’s perfect for a quick, convenient, nutritious breakfast making it a great addition to a diabetic-friendly diet.

Ingredients:

• 1 cup soya flour (or finely ground soya chunks)
• 1 cup wheat flour or rice flour
• 1 tsp cumin seeds
• 1 small onion (finely chopped)
• 1 green chili (finely chopped)
• 1 tsp ginger (grated)
• A pinch of turmeric (optional)
• Salt to taste
• Water (as needed)
• Oil for cooking

Preparation:

• In a large bowl, combine soya flour, wheat or rice flour, cumin seeds, chopped onion, green chili, ginger, turmeric, and salt. Gradually add water and whisk to make a smooth batter with a consistency similar to regular dosa batter.
• Heat a tawa, and grease it with a few drops of oil.
• Pour a spoonful of batter onto the pan and spread it thinly in a circular motion. Drizzle a little oil around the edges and cook until the edges turn golden brown. Flip and cook the other side for a few seconds.
• Serve hot with chutney, sambar, or plain yogurt.

‍Oats Upma

Oats are rich in fiber and have a low GI, helping to manage diabetes.

Ingredients:

• 1 cup rolled oats
• 1/2 cup chopped carrot, beans, and peas
• 1 onion (finely chopped)
• 1 tsp mustard seeds
• 1 tsp urad dal
• Curry leaves, green chilies, and coriander leaves for garnish
• 1 tbsp oil
• Salt to taste

Method:

• Dry roast the oats and set aside.
• Heat oil in a pan, splutter mustard seeds and urad dal. Add onions and sauté until translucent.
• Add vegetables, curry leaves, and chilies. Cook until veggies are soft.
• Add roasted oats, salt, and water. Cook for 3-5 minutes until the oats absorb the water.
• Sprinkle chopped coriander leaves and serve hot.

‍Pesarattu

Pesarattu is a traditional Andhra Pradesh dish made from whole green gram (moong dal). It’s a nutritious, protein-packed, and diabetic-friendly recipe, perfect for breakfast or a light meal. Unlike regular dosa, Pesarattu doesn't require fermentation, making it quick to prepare.

Ingredients:

• 1 cup whole green moong dal (green gram)
• 2 tbsp rice (optional, for extra crispiness)
• 1-inch piece of ginger
• 2 green chilies
• 1 small onion (finely chopped, for topping)
• Fresh coriander leaves (chopped, for topping)
• Salt to taste
• 1 tsp cumin seeds
• Oil for cooking

Preparation:

• Wash and soak the whole green moong dal and rice in water for 6 hours or overnight.
• Drain the water and blend the moong dal with ginger, green chilies, cumin seeds, and a little water into a smooth batter with pouring consistency. Add salt to taste.
• Heat a tawa on medium heat and grease with a few drops of oil.
• Pour a ladleful of batter onto the tawa and spread it, forming a thin dosa. Drizzle a little oil around the edges. 
• Sprinkle chopped onions and coriander leaves over the pesarattu while it's still wet. Press the toppings down gently with a spatula.
• Cook until the edges turn golden and crisp. Flip and cook the other side for a minute.
• Serve hot with ginger chutney, coconut chutney, or sambar.

Salads for Indian Diabetics

Salads are an integral part of a healthier life and appropriate for a low carb Indian diet. Diabetic salad recipes should have all the right foods including vegetables, green leafy vegetables, nuts, seeds, and seasoning that can help prevent and manage type 2 diabetes, obesity, heart disease, high blood pressure, and more. 

Here are some delicious and nutritious Indian salad options for diabetics, packed with fiber, vitamins, and low glycemic index ingredients to help regulate blood sugar levels:

Sprouts Salad

Moong sprouts are high in protein and fiber, which helps manage blood sugar levels.

• Ingredients: Moong sprouts, chopped cucumber, tomatoes, onions, lemon juice, and coriander leaves,
• Preparation: Mix all ingredients and drizzle with lemon juice and chaat masala. Serve fresh.

Kachumber Salad

Cucumbers and tomatoes are low in calories and high in water content, helping to manage blood sugar.

• Ingredients: Chopped cucumber, tomatoes, onions, green chilies, coriander leaves, and a dash of lemon juice.
• Preparation: Toss all ingredients with lemon juice and a pinch of salt.

Palak (Spinach) and Paneer Salad

Spinach is a low glycemic food, and paneer provides protein and healthy fats, keeping you fuller longer.

• Ingredients: Fresh spinach leaves, cubes of grilled paneer, onions, tomatoes, and black pepper.
• Preparation: Lightly sauté or grill paneer, then mix with fresh spinach, onions, tomatoes, and season with black pepper.

Cucumber and Yogurt Salad (Kheera Raita)

Yogurt provides probiotics, which help with digestion and blood sugar regulation. Cucumber is low in carbs and calories.

• Ingredients: Chopped cucumber, low-fat yogurt, cumin powder, salt, and fresh coriander.
• Preparation: Mix cucumber with yogurt, add cumin powder and salt, and garnish with coriander.

Chickpea Salad

Chickpeas are a great source of protein and fiber, which helps keep blood sugar stable.

• Ingredients: Boiled chickpeas, chopped cucumber, tomatoes, onions, green chilies, lemon juice, and fresh coriander.
• Preparation: Toss all ingredients together and season with lemon juice and black salt.

Lunch for Indian Diabetics

Here’s a list of Indian lunch ideas for a diabetic diet (diet chart for diabetic patient), featuring balanced, low-glycemic meals that help maintain steady blood sugar levels:

• Vegetable quinoa pulao
• Bajra roti with palak paneer
• Stuffed bottle gourd with moong dal
• Oats and vegetable khichdi
• Dal tadka with cauliflower rice

Dinner for Indian Diabetics

Here’s a list of healthy and light Indian dinner ideas for diabetics, focused on low glycemic index ingredients, high fiber, and balanced nutrients:

• Jowar Roti with Bitter Gourd fry
• Vegetable Ragi Dosa
• Grilled Paneer with Mixed Vegetables
• Bajra Khichdi
• Methi (fenugreek leaves) Thepla with Curd

Conclusion

Living with diabetes doesn’t have to be difficult. Spice up your routine with these delicious diabetes-friendly recipes. For personalized tips on diabetes diet and lifestyle care, effortless tracking of blood glucose, and more, download the sugar control app today.

‍FAQ’s

1. What is the best breakfast for diabetics in India?

The best breakfast for diabetics in India focuses on low glycemic index foods, rich in fiber, protein, and healthy fats, to help maintain stable blood sugar levels. some ideal diabetic-friendly Indian breakfast options could include vegetable oats upma, moong dal cheela, pesarattu (moong dal dosa), etc. 

2. Can a diabetic eat idli?

Yes, a diabetic can eat idli, but with some modifications and mindful portion control. Instead of using high glycemic white rice, you can use low to moderate glycemic index foods such as millet, oats, brown, or red rice, etc.

3. What food is good for diabetes in the morning?

For diabetics, a healthy breakfast is essential to maintain steady blood sugar levels throughout the day. The best foods for diabetics in the morning should have a low glycemic index (GI), be high in fiber, and include lean proteins and healthy fats to help prevent blood sugar spikes. Eggs, vegetable salads, dosa, or idli made from millet, etc., can be good for diabetes in the morning. 

4. What is a good breakfast if your blood sugar is high?

If your blood sugar is high, it's important to eat a breakfast that helps stabilize your blood sugar without causing further spikes. Foods low in carbohydrates, high in fiber, protein, and healthy fats such as eggs with vegetables, avocado salad, green salad, sprouted moong salad, paneer Bhurji (scrambled paneer), etc., are some good breakfast options to help regulate blood sugar.

5. Is curd good for diabetics?

Yes, curd or yogurt can be good for diabetics as it can help manage blood sugar levels due to its low glycemic index, high protein content, and probiotic properties. Curd is rich in calcium, and vitamin D and is linked to better insulin function. Opt for plain, homemade, unsweetened curd, and stick to controlled portion sizes. Avoid flavored and sweetened curd. 

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About the Authors
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Dr. Satish Madiraju, a renowned cardiologist is passionate about consumer heart health and is on a mission to prevent a million heart attacks. He shares his expertise not only on heart health but also on leadership, digital health, and improving patient experience.

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Dr. Florence Suma is passionate about writing creative, clear and well-researched articles. With a Ph. D in Food Science & Nutrition, she provides reader-friendly articles that are reference-backed and adhere to the ethics of writing.