Carb-Counted Family-Friendly Recipes
Michelle MacPhee
D-Mom
As a Diabetes-mom I'm always looking for new ideas for meals, snacks and special occasions. I'm thrilled when I find recipes that are nutritious, taste great and are meticulously* carb-counted. I started collecting our family's favourites and those from other T1D families to build this collection of the most popular main dishes, sweet treats, savoury snacks, and special occasion foods (Mother's/Father's Day, Easter/Spring, Hallowe'en, Christmas, Valentine's Day) including gluten-free, dairy-free and/or low carb options. I hope your family enjoys these recipes as much as my family does!
(*Because my son was diagnosed with type 1 diabetes at just over one year of age, I know the negative impact on a small body of being only a couple grams of carbs off. So I'm precise when I calculate carbs!)
Breakfast
Pepperoni Pizza Muffins
For school lunches, or for Father’s Day breakfast-in-bed surprise … these mozza-cheesy pizza muffins are easy to make, so kids of all ages can lend a hand. And who doesn’t love pizza for breakfast?!
- Grab-&-Go Breakfast
- School Lunch/Snack
- Father's Day
- Gluten-Free version
- Nut-Free (School Safe)
Mini Frittata with Veggies
Make-ahead and freeze these one-bite egg, veggie, meat, and/or cheese Frittatas, filling them with your child’s favourite ingredients. Then simply heat and serve for a quick breakfast, snack or school lunch.
- Fun Veggies!
- Grab-&-Go Breakfast
- School Lunch/Snack
- Make ahead
- Easy! Kids can help
- Low Carb
- Naturally Gluten- & Nut-Free
- Dairy-Free option
Healthy No-Flour Breakfast Cookies TROPICAL COCONUT...OATMEAL RAISIN...PUMPKIN PIE...BLUEBERRY CHOC CHIP...MAPLE WALNUT
Starting with a rolled oat + nut butter base, you have the flexibility to customize your cookies by adding your family’s favourite dried fruits, nuts and seeds. Make a different creation every time!
- Grab-&-Go Breakfast or Snack
- Healthy Treat
- Easy! Kids can help
- Low GI (Glycemic Index)
- Gluten-Free (flour-less)
- Dairy-Free / Vegan
Mom-Saver Hashbrown Casserole
Classic make-ahead, 1-pan, breakfast-in-bed. A hearty combination of protein (egg, ham & cheese) and starch (hash browns, crushed cornflakes) that will fill everyone up! EASY, so the kids can help; TASTY, so everyone’s happy; SIMPLE, so no one has to stress.
- Make-ahead, 1-pan meal
- Mother's Day
- Easy! Kids can help
- Gluten Free version
- Nut-Free (School-Safe)
Jumbo Pumpkin Pancakes
This recipe is easy, so kids can get in on the act; it uses canned pumpkin, which is inexpensive, a good source of fibre, and readily available all year round. But if all that sounds a little TOO healthy, then pour on the maple syrup, top with whipped cream, and ENJOY!
- Healthy Treat
- Father's Day
- Mother's Day
- Gluten Free version
- Nut-Free (School-Safe)
- Dairy-Free
Chocolate Chia Pudding
Fibre-rich and low carb, chia pudding is a great alternative to overnight oats: prep the chia seeds the night before, then customize the next day by adding your favourite seeds, nuts, and fresh or dried fruit for a quick, nutritious breakfast or mid-afternoon snack.
- Nutritious Breakfast or Snack
- One-Bowl Meal
- No-bake
- Customize it!
- Low Carb
- Low GI (Glycemic Index)
- Naturally Gluten-Free, Dairy-Free/Vegan
- optionally Nut-Free
Crispy Zucchini Fritters
Looking for new ideas for school lunches and snacks? Looking for ways to get your kids to eat more veggies? These savoury waffles taste great warm for lunch at home, or even luke-warm by snack-time at school, and are quick and easy to make (only 4 steps).
Poached Eggs in a Pouch
I don’t have enough patience for true sous vide cooking, with an ultra-low temperature water bath and up to 60 minutes to cook an egg. But this “sort of sous vide” method uses a higher temp for less time to poach an egg in a pouch (with all your favourite ingredients).
- Nutritious Breakfast
- Father's Day / Mother's Day...
- Kids can help
- Customize it!
- Gluten Free version
- Nut-Free
- Dairy-Free
PB & Banana Breakfast Wrap
Our kids can celebrate their growing independence with a healthy recipe that they can make on their own. These breakfast wraps are nutritious, carb-counted, plant-based and dairy-free. They require no cooking, and are quick and easy to assemble with your child’s favourite taste-choices. A whole meal that your child or teen can hold in their hand... while they run out the door.
- Grab-&-Go Breakfast
- Nutritious
- Customize it!
- Gluten Free version
- Dairy-Free
- Low GI (Glycemic Index)
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Lunch & Supper
Warm Vermicelli Noodle Bowl
WITH GRILLED PORK
This fresh and tasty Vietnamese rice noodle dish has become a favourite in our house, with lean protein and a peanut + cilantro flavour boost, it's full of healthy, natural ingredients like shredded carrots, cucumber and lettuce. The chopping and marinating can be done in advance, making the meal a quick and easy pull-together for busy days.
- Easy Supper
- Grilling
- Fun Veggies!
- Gluten-Free
- Nut-Free (optional)
- Dairy-Free
Chicken Taco Casserole
Nutritious, full of veggies, gluten-free, fibre-rich (black beans and avocado), and completely customizable to your family's favourites... SO easy to make, SO easy to clean up... this 1-pan Chicken Taco Casserole makes a regular appearance on our family's supper table.
- Easy, 1-pan Supper
- Make Ahead
- Dairy-Free (optional)
Sweet Potato Sheet Pan Supper
WITH BLACK BEANS + CORN
This black bean, corn and sweet potato meal is simple to make and nutritious, packed with vegetables and other whole foods. One pan means quick clean-up!
- High in Fibre
- Low GI (Glycemic Index)
Chicken Souvlaki Kebabs
This low carb, summer grilling recipe is great for a camping trip or a backyard BBQ… or prep it in advance for a quick after-work meal.
- Make-ahead Supper
- Camping / Grilling
- Low Carb
- Gluten-, Nut-, & Dairy-Free
Ground Chicken Chili
If you could use a little comfort today, a hot bowl of chicken chili is just the antidote, with low-fat ground chicken (or turkey), beans, tomatoes and mushrooms.
- Low GI (Glycemic Index)
Moroccan Rice & Beans
WITH CHICK PEAS & RAISINS
Quick and easy, one-pot meal… healthy, all-natural ingredients… gluten-free and dairy-free… low on the Glycemic Index. Cinnamon and cumin give you a hint of North African flavours.
- Easy, One-Pot Meal
- Winter-Warm-Up
- Low GI (Glycemic Index)
- Gluten-Free
- Dairy-Free / Vegan
Southwest Beef Chili
WITH CORN & SALSA
An easy, one-pot, naturally gluten-free, high fibre, hearty warm-up for cold winter days.
- Low GI (Glycemic Index)
Corn Muffins (GF)
Match these honey-sweetened, gluten-free corn muffins with Southwest Beef Chili for a complete, comfort-food meal to warm the ones you love.
Watermelon Feta Salad
WITH WALNUTS & OLIVES
This easy summer salad is refreshing and nutritious: Watermelon, a hydrating fruit, is combined with the good fats in feta, olive oil, and walnuts, slowing down carb-digestion and mediating post-meal blood glucose.
- Summer Fun!
- Supper Side
- Nutritious
- Naturally Gluten-Free
Tater Tot Nachos
A quick and easy-to-make twist on nachos that hit the spot for a busy weekday supper, for a football game snack, or to treat dad on Father’s Day.
Salmon Cakes
These Salmon Cakes are naturally GF, and a favourite for both the kids and grownups in our family. Add a bun and pair it with low GI sweet potato fries to make it Salmon Burger night!
- Nutritious
- 4 simple ingredients
- Make Ahead & Freeze
- Low Carb
- Naturally Gluten-, Nut- & Dairy-Free
Sweet Potato Fries
These Sweet Potato Fries are a favourite for both the kids and grownups in our family. They’re quick and easy to make, baked (not fried), naturally gluten-free, and you only need a few simple ingredients.
- Easy Supper Side
- Comfort Food
- Low GI (Glycemic Index)
- Naturally Gluten-, Nut- & Dairy-Free
Coconut Sesame Chicken Strips
A delicious, Southeast Asian twist on traditional chicken fingers, this home-made version is low fat, high protein, gluten-free adaptable and contains only whole, natural ingredients.
- Easy Supper
- Finger-food fun
- Low Carb
- Gluten-Free version
- Nut- and Dairy-Free
Creamy Bacon Potato Salad
Need a yummy BBQ side? Or a quick and easy picnic take-along? Try this creamy bacon potato salad… it’s dad- and kid-approved, carb-counted and a favourite of every member of our family!
- Easy Supper Side
- Father’s Day
- Naturally Gluten-, Nut- & Dairy-Free
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Appies, Snacks & Treats
Rumaki
These bacon-wrapped, ginger-soy marinated chicken + water chestnut bites have been one of our family’s favourite appetizers for years, and are always a hit when we take them along to a cocktail or dinner party.
- Supper, lunch or snack
- Party Appetizer
- Father's Day
- Finger-food fun
- Dairy- and Nut-Free
Potato Chip Mushroom Caps
A quick and easy-to-make twist on nachos that hit the spot for a busy weekday supper, for a party or game snack, or to treat dad on Father’s Day.
- Supper, lunch or snack
- Father's Day
- Party Appetizer
- Finger-food fun
- Low Carb
- Naturally Gluten-Free and Nut-Free
PB & O Protein Balls
WITH PEANUT BUTTER, OATS & CHOCOLATE CHIPS
A quick and easy, portable snack for families on the go, these sweet-with-a-hint-of-salty protein and oat balls are simple enough for kids to make, yummy enough that you can’t eat just one, and healthy enough that you don’t have to!
- Grab-&-Go Breakfast
- Healthy Snack
- No bake
- Easy! Kids can help
- Low GI (Glycemic Index)
- Gluten-free option
- Dairy-Free
I ♥ Cheesy Crackers
A savoury alternative for Valentine’s Day, these bite-sized, heart-shaped Cheese Crackers have only 5 ingredients (that you probably already have on hand), presenting a healthy, convenient, and preservative-free alternative to commercially-made crackers.
- Valentine's Day
- School Lunch/Snack
- Healthy Snack
- Gluten-Free option
- Nut-Free (School Safe)
Smash 'em! Trail Mix FOR BACK-TO-SCHOOL
This trail mix is made completely for – and by – kids! It was even created by 8-year-old Gemma, all on her own. We’ve outlined some sweet-and-salty, (mostly) healthy, nut-free (ok for school snack-time), gluten-free ingredients… but your kids can get creative and add their favourite bits and bites to make their own unique creation.
Pepperoni Pizza Crisps (Keto)
These pepperoni Pizza Crisps are low-carb, high flavour, keto-friendly, carb-counted and versatile: use your family’s favourite pizza toppings for a quick, easy, YUMMY snack.
Fruit Smoothie Popsicles PEACH MELBA... CANADA COLADA... MOCHACCINO
Fresh or frozen fruit transformed into popsicles… or skip the freezer and serve as a morning smoothie. Three flavour variations: raspberry-peach; tropical pineapple + coconut + banana; day-revving coffee + chocolate.
Banana Nice Cream CHOCOLATE, BERRY, OR PIÑA COLADA
A simple, 4-ingredient take-off on ice cream... Nutritious, low fat, sweet frozen treat that's good for you! 3 flavour variations.
Creamy Sweet Pepper Boats
These low-carb red, orange or yellow pepper “boats," layered with cream cheese and bacon bits, make a great school-ready lunch idea.
Watermelon Smoothies
3 Ingredients. 3 Easy Steps. Enjoy a cold, refreshing drink in just over 3 minutes! These delicious watermelon smoothies beat the heat on summer days.
Raspberry Fool
This summer dessert is perfect when the berries are at their best. It’s not too sweet to send blood sugars into orbit; but it is rich. Use any berries that are in season.
Chocolate Black Bean Brownies
A healthy treat that doesn’t taste like one! Made with high fibre black beans, gluten-free oats and dairy-free chocolate chips, these rich, chocolatey brownies are yummy enough that they’ll never know they’re eating beans!
Blue Pearl Cookies
These soft and chewy cookies are fashioned off of a classic M&M cookie recipe, but use Sixlet® Chocolatey Candies instead. Because Sixlets are shaped like pearls. And because they’re made in Canada. And because different colours have different flavours... yum!
Blueberry + Chocolate Clusters
A delicious combination of tangy and sweet, with the benefit of fibre to help mediate blood glucose… these Chocolate Blueberry Clusters are easy to make (just melt, mix and chill), have only three simple ingredients, and are relatively low carb for a sweet treat. But beware… they're so good that once you eat one, it’s SO easy to eat six!
GF Chocolate Cherry Dump Cake
It’s all in the name… dump in chocolate cake mix, cherries and eggs (that's it!) to bake the EASIEST, YUMMIEST cake for Mom on her special day.
Corn Thins Un-Pizzas
If your kids are bored with sandwiches… these Corn Thins™ Un-pizzas offer a twist for school lunches: portable, low carb, gluten-free, kid-approved - and SO EASY to make that your kids can MAKE THEIR OWN LUNCH for school, using their favourite pizza toppings.
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Holidays & Special Occasions
Chocolate Cherry Bark
A decadent sweet and salty treat, yet surprisingly easy to make… you can enjoy this cashew and dried-cherry Chocolate Bark any day of the year.
Berry Mallow Drizzle Sticks
4 ingredients. Loads of yum. These drizzle sticks make a simple, fun, family project, plus they're a sweet way to say “I love you!” Easy enough for kids to join in, tasty enough for all to enjoy.
I ♥ Cheesy Crackers
A savoury alternative for Valentine’s Day, these bite-sized, heart-shaped Cheese Crackers have only 5 ingredients (that you probably already have on hand), presenting a healthy, convenient, and preservative-free alternative to commercially-made crackers.
- Valentine's Day
- School Lunch/Snack
- Healthy Snack
- Gluten-Free option
- Nut-Free (School Safe)
Spring Cake Pops
A mixture of cake and icing, dipped in colourful chocolate… cake pops are yum on a stick!
Natural Dye Easter Eggs
Colour your Easter Eggs using things that are easily accessible and are probably lounging in your pantry as we speak. This recipe includes all natural ingredients, so after you decorate them, you can enjoy eating them for Easter brunch.
Two-Bite Brownie Nests WITH CANDY EGGS
You can create these yummy and adorable spring nests using your favourite brownie recipe, or… for the low-fuss, super-easy version, just buy two pre-made ingredients, assemble and you’re done!
Flower Lemon Tarts
Spruce up your spring… celebrate the sun (and the Son!)… brighten your Easter dinner with these yummy (and easy) Lemon Tart Flowers… carb-counted (as always).
Sweet & Salty Pretzel Flowers
Candy-coated chocolates on pretzels make a sweet and salty, kid-approved treat for Mom for Mother’s Day, or an easy, yummy cooking activity for you and your kids to do together.
Spring-time Deviled Eggs
Our family LOVES deviled eggs, and Easter is my favourite season of the year… so making these deviled eggs in spring colours is the perfect way to celebrate this season of hope and new life.
Sweet & Salty Bunny Butts
Mini twist pretzels meet melted candy and marshmallows in these adorable Bunny Butts! Kids will love to help make - and eat! - this carb-counted Easter treat.
Apple Vampire Fangs
A fun way to celebrate the spooks, this (mostly) healthy Hallowe’en treat has enough real food to satisfy moms, and just enough sweet-tooth to satisfy kids. This naturally gluten-free and moderately low carb recipe is super-easy and no cooking is involved, so even our little goblins can help!
Spooky Tomato Rice Soup
This nutritious home-made tomato, rice, basil and coconut milk soup is made with healthy ingredients for you, and decorated with a spooky Halloween cheese cut-out for your little one.
- Halloween
- Fun Veggies!
- Winter-Warm-Up
- Low GI (Glycemic Index)
- Low Carb
- Gluten- & Nut-Free
- Vegetarian + Vegan-adaptable
Mint Chocolate Krispie Frankenstein Bars
A minty twist on the classic rice krispies treat, these adorable, chocolate-dipped monsters come stomping into your spooky celebration!
Chocolate Cookie Witch Hats
These adorable Witch Hats use ready-made ingredients so you can whip up a batch… QUICK!
- Gluten-Free option
Healthy Hallowe'en Gummies
These home-made gummies contain only natural fruit sugars, and use your favourite ready-made or home-made smoothies. We’ve also included an adaptation here for a higher-glucose version that you can use as a home-made treatment for low blood sugar.
Pecan Pie Dessert Balls
Bite-sized chocolate-dipped, ground-pecan + graham cracker + maple treats: popular at holiday parties; keep well in the freezer to serve surprise guests; elevate your Christmas Eve game for Santa Claus!
Christmas Tree Piñatas
No-bake “edible Christmas crackers”... Fill them with candies, nuts, cereal or a small trinket for a unique, homemade gift or party favour. Half the fun is breaking them open to find the surprise inside!
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