15 Delicious & Festive Diabetes-Friendly 5-Ingredient Appetizer Recipes
PHOTOGRAPHER: RACHEL MAREK, FOOD STYLIST: ANNIE PROBST
Reviewed by Dietitian Maria Laura Haddad-Garcia
While the turkey and mashed potatoes tend to get all the attention, appetizers are an important part of the Thanksgiving festivities! These tasty, diabetes-friendly appetizers will help you celebrate deliciously, while keeping your blood sugar in check. All the recipes are lower in carbohydrates and saturated fat and use sodium-conscious ingredients to meet our parameters for a diabetes-appropriate eating pattern. Plus, they feature nutrient-rich foods like avocados, pears and mushrooms, which can help decrease the inflammation associated with diabetes. With five ingredients or less (not counting pantry staples like salt, pepper and cooking oil), recipes like our Crispy Smashed Balsamic-Parmesan Mushrooms and Light & Airy Whipped Cottage Cheese are easy to make, packed with flavor and perfect for any festive occasion.
3-Ingredient Blue Cheese & Fig Bites
Store-bought pie crust is key to making these easy, savory tarts. Simply cut circles from the dough, press into the cups of a mini muffin tin and bake. Here we fill them with blue cheese and fig jam, but you can use whatever suits your fancy and your nutritional needs.
Rosemary-Goat Cheese Toast
Top crispy baguette with tangy goat cheese, fragrant rosemary and a drizzle of honey for a crowd-pleasing appetizer. This recipe only makes one toast, so think of it as a formula to prepare as many as you’d like. Pro tip: If you’re cooking for a crowd, toast multiple slices of bread on a baking sheet in the oven for easy batch preparation.
Avocado & Salsa Cracker
If you need something you can throw together in a pinch, it doesn’t get easier than this. Simply top your favorite whole-grain crackers or crispbreads with avocado and tomato salsa, both of which have anti-inflammatory properties.
Roasted Pears with Prosciutto
Delicious apps don’t have to be complicated. Here we wrap slices of pear in prosciutto and drizzle them with balsamic for a mouthwatering pre-dinner bite. Plus, pears are high in fiber and are low on the low glycemic index, making them one of the best fruits to enjoy to keep your blood sugar steady.
Toasted Paprika Chickpeas
Chickpeas just need some time in a hot oven to get them nice and crunchy for a protein- and fiber-rich alternative to nuts. Anti-inflammatory spices like paprika and garlic give them a boost of flavor, but feel free to use your favorite seasonings.
Pesto Stuffed Mushrooms
Pesto, breadcrumbs and mushrooms are the only three ingredients you need to make this elegant hors d’oeuvre. Plus, these are lower in saturated fat than sausage-stuffed mushrooms. You can easily tweak them to satisfy any food allergies and preferences too—gluten-free breadcrumbs and dairy-free pesto work just as well.
Pimiento Cheese-Stuffed Mini Bell Peppers
Stuffing sweet mini bell peppers with pimiento cheese makes for an easy, satisfying appetizer that can be whipped up in 5 minutes flat. Added bonus: The antioxidants in bell peppers can help decrease inflammation and improve how your body metabolizes sugar.
Light & Airy Whipped Cottage Cheese
PHOTOGRAPHER: RACHEL MAREK, FOOD STYLIST: ANNIE PROBST
Dig into this whipped cottage cheese dip! It’s rich in satisfying protein, which can help stabilize your blood sugar before the big feast, so you’re not ravenous when it’s time to eat. Pair it with tasty veggies and whole-grain crackers for some extra fiber, too.
Spicy Olives
Tossing olives with orange zest, herbs and spices is simple but feels fancy. They’re a great addition to any appetizer spread! Folks with diabetes are at higher risk of developing heart-related conditions, and the healthy fats found in olives help protect your heart—which is just another reason to make this simple app.
Loaded Zucchini Bites
Think loaded potatoes, but make it zucchini! These easy-to-make bites are packed with all of the flavors of your favorite side dish, but with fewer carbs, to keep your blood sugar stable until it’s time for dinner.
Air-Fryer Bacon-Wrapped Scallops
Not only are these bacon-wrapped scallops easy to make, but each serving boasts 5 grams of filling protein. We use a half-piece of bacon to wrap each scallop to keep the saturated fat in check, and a drizzle of maple syrup makes them feel extra special without overdoing it on added sugar.
Deviled Eggs with Crabmeat
These aren’t your run-of-the-mill deviled eggs! The yolks are seasoned with a Creole-inspired mix of citrus and spice for oomph. A little crabmeat stirred into the filling adds an extra boost of protein and flavor. The only problem you’ll have is keeping them from disappearing from the table too quickly.
Cauliflower Chips
These cauliflower chips are nice and crispy, whether you make them in the oven or in your air fryer. Top them with diced fresh tomatoes or serve them with marinara sauce for dipping. Try swapping the Italian seasoning with curry powder for a different flavor profile with anti-inflammatory benefits.
Lemon-Garlic Shrimp Skewers
These tangy lemon-garlic shrimp skewers are easy to pick up and hold while catching up with friends and family. Plus, they’re perfect on their own for a high-protein appetizer—no crackers or crudités needed.
Roasted Garlic Hummus
Roasting two heads of garlic may seem like a lot, but its taste mellows for some of the most delicious hummus you’ve ever had. Serve with plenty of crunchy veggies for a high-fiber appetizer or snack.
Read the original article on Eating Well.
