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
- 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.
- Breakfast; Snack
- Nutritious
- One-Bowl Meal
- No-bake
- Low Carb
- Low GI
- Naturally Gluten-Free
- Nut-Free version
- Dairy-Free / Vegan
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Lunch & Supper
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
- Gluten-Free
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!
- Low GI
- Gluten-Free
- Nut-Free (optional)
- Dairy-Free
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Snacks & Treats
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
- GF 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.
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Holidays & Special Occasions
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)
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
- Low Carb
- Gluten- & Nut-Free
- Vegetarian + Vegan-adaptable
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More on Carb Factoring By Weight for mixed recipes:
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