Prime Health of New Jersey Logo

441 US 130,

East Windsor, NJ 08520

(609) 336-7518

09AM to 05PM EST

441 US 130,

East Windsor, NJ 08520

(609) 336-7518

09AM to 05PM EST

Top List of Diabetes-Friendly Frozen Foods

Managing diabetes entails making deliberate meal choices, and frozen foods can be an invaluable partner. These foods help control blood sugar levels and are delicious and simple to prepare.

Today, we will discuss: top list of diabetes-friendly frozen foods. These options not only make meal preparation easy, but they also provide the dietary balance required for a healthy lifestyle.

If you’re new to diabetes treatment or want easy meals, this guide can help you choose intelligent frozen foods.

What to Look for While Choosing Diabetes-Friendly Foods

Making conscious meal plans is critical for managing diabetes. Frozen foods might be a valuable option for people looking for quick solutions. However, manufacturers do not make all frozen foods equal. Here are vital points you must consider while selecting foods for a diabetes-friendly diet,

1. Glycemic Index

Some frozen food packages have glycemic index mentioned on the back. Always choose foods having low glycemic index as they slowly raise glucose levels and help normalize blood sugar better.

2. Limited Added Sugars

Take note of the amount of sugar on the label. Avoid using foods with extra sugar, sweeteners, or high fructose corn syrup. Instead, choose foods with little to no added sugar in them.

3. Low Sodium

High salt intake can result in increased blood sugar, which is the primary concern of diabetes, says University of Rochester Medical Center. Hence, incorporate foods having low sodium in them.

4. High Fiber Content

Look for products that have high fiber content in them. Fiber slows sugar absorption, which keeps blood sugar levels stable.

5. Total Carbohydrates

The back of every frozen food package has a nutrition label that mentions per serving. You should look at the label attentively and select foods with low carbohydrate content.

6. Saturated Fats

Check for saturated fat content, as it might affect heart health. Choose foods with reduced saturated fat to lessen the risk of cardiac problems, which are common among people with diabetes.

7. Portion Size

Look into the portion sizes mentioned on the food package. Eating in the right portion is critical to controlling blood sugar levels and keeping the heart healthy.

8. Calories

If you struggle to lose weight with diabetes, pay attention to the calorie count. Balancing calories will help to manage sugar levels, plus weight loss.

9. Allergens

If you are allergic to certain ingredients, carefully read the label for allergy information. It will prevent the risk of developing health concerns.

10. Protein Content

Protein-rich foods can help stabilize blood sugar levels. Look for frozen alternatives with lean protein sources such as chicken, turkey, fish, and tofu.

Top List of Diabetes-Friendly Frozen Foods

Top List of Diabetes-Friendly Frozen Foods

Frozen foods are a good and easy way to incorporate essential nutrients. They are ready to consume, which cuts its preparation time. When searching for frozen foods for diabetes, always look into their impact on blood sugar, nutrition, and portion size. Here is the list of frozen foods you can add to your diet to manage diabetes effectively,

1. Frozen Vegetables

People with diabetes can reluctantly consume frozen vegetables. According to Eating Well, these vegetables include cauliflower, broccoli, spinach, and green beans. They have lots of fiber and few carbs, so they’re a good option for people with diabetes.

When choosing vegetables for diabetes, pick the ones with no sauce or dressing. Some pre-seasoned vegetables have sugars and fats that are not good for people with diabetes.

You can use frozen vegetables by steaming, microwaving, or sauté. You can also use vegetables to add flavor and nutrients to soups, stir-fries, and omelets.

Recipe to Make

Roasted Garlic Cauliflower Mash


  • One bag (16oz) frozen cauliflower florets
  • Two cloves of garlic
  • Salt and pepper to taste
  • Fresh herbs such as chives or parsley for garnishing
  • 1 tbsp olive oil


  1. Preheat the oven to 200°C.
  2. Spread the frozen cauliflower on a baking tray.
  3. Drizzle cauliflower with a tbsp of olive oil, minced garlic, salt, and pepper to taste.
  4. Roast in the oven for 20-30 minutes.
  5. Remove the baking tray from the oven when the other layer gets crusty brown.
  6. Then, take a blender and make a fine paste of cauliflower.
  7. After that, drizzle some seasonings as per liking again.
  8. Serve it as a low-carb side dish.
Top List of Diabetes-Friendly Frozen Foods

2. Frozen Poultry

Diabetes-friendly foods are critical for keeping blood sugar levels constant. Skinless chicken, turkey, or lean poultry are good frozen meat options. They are protein-rich and ideal for people with diabetes since they deliver essential nutrients without raising blood sugar.

When choosing poultry for diabetes control, choose basic unseasoned types. Also, avoid breaded or pre-marinated items as they include additional sugars. Choose unseasoned, simple poultry and season them at home with diabetes-friendly spices.

Recipe to Make

Lemon Herb Grilled Chicken


  • Four skinless chicken breasts
  • Two lemon
  • Two cloves garlic
  • 1 tbsp olive oil 1 tbsp dried oregano
  • One teaspoon of dried thyme
  • Salt and pepper to taste
  • Fresh parsley for garnish


  1. First, prepare marination for the chicken.
  2. Add lemon juice, garlic, olive oil, oregano, dried thyme, salt, and pepper in a bowl and mix everything well.
  3. Now place frozen chicken breast in a shallow dish and pour the marination.
  4. Make sure each piece of chicken is well coated with marination.
  5. Preheat your grill pan over medium flame and layer with some oil.
  6. Now place marinated chicken and grill 6-8 minutes on each side.
  7. When properly cooked, remove from the grill and rest for a while.
  8. Finally, garnish with fresh parsley and serve with steamed vegetables.

Also read: Can Diet and Exercise Reverse Type 2 Diabetes?

Top List of Diabetes-Friendly Frozen Foods

3. Frozen Berries

Berries like blueberries, strawberries, and raspberries are nutritious for people with diabetes.

These fruits are not only tasty, but they also have several advantages. Frozen berries are low in sugar, making them excellent choices for individuals managing their sugar consumption.

Additionally, frozen berries are high in antioxidants that fight free radicals in the body and prevent chronic diseases. They also have high fiber content, which aids in digestion and keeps you full for a more extended period.

You can use berries in smoothies, yogurt, or oatmeal. So, when you crave the sweet and tangy flavor of berries, grab a frozen bag for a handy alternative.

Recipe to Make

Frozen Berries Chia Pudding


  • ¼ cup frozen berries
  • 2 tbsp chia seeds
  • 1 cup unsweetened almond milk
  • Half tsp vanilla extract
  • Sugar alternatives like stevia
  • Sliced almonds or chopped nuts for garnish


  1. Add almond milk, vanilla extract, and sugar alternatives in a container.
  2. Add frozen berries plus chia seeds to the same container and mix everything well.
  3. Cover the container in the freezer for 4 hours or overnight.
  4. I will allow the chia seeds to soak in almond milk and attain pudding consistency.
  5. Garnish sliced almonds or chopped nuts and serve.
Top List of Diabetes-Friendly Frozen Foods

4. Frozen Quinoa

Quinoa, a healthy grain, is a good choice for people with diabetes. It is high in fiber, which helps to balance blood sugar levels by decreasing carbohydrate absorption. Furthermore, it has a good amount of protein that improves satiety and reduces the risk of blood sugar spikes.

You can not understate the ease of using quinoa. It is a time-saving solution for individuals who lead hectic lives, as it takes minimal prep time.

Recipe to Make

Quinoa and vegetable stir fry


  • 1 cup frozen quinoa
  • 1 cup mixed vegetables (broccoli, bell peppers, carrots and peas)
  • Two cloves garlic
  • 1 tsp of low-sodium soy sauce
  • ½ tsp of ginger
  • Salt and pepper to taste
  • Olive oil


  1. Microwave frozen quinoa according to package instructions for 2-4 minutes.
  2. Add olive oil to the skillet pan over medium heat, followed by minced garlic and ginger.
  3. Saute garlic and ginger until the aroma rises.
  4. Then add vegetables and saute them for 5-7 minutes.
  5. When appropriately cooked, add quinoa and low-sodium soy sauce and saute for 2-3 minutes.
  6. After that, add salt and pepper to taste and toss everything well.
  7. Serve vegetable stir fry and quinoa hot and enjoy.
Top List of Diabetes-Friendly Frozen Foods

5. Sugar-Free Frozen Desserts

Do you experience sugar cravings with diabetes? Sugar-free frozen desserts are a good choice for you. Brands like Rebel, Halo Top, and Arctic Zero offer sugar-free desserts like ice cream and frozen yogurt.

These frozen desserts use sugar replacements like stevia, monk fruit, or erythritol. They have fewer carbs than conventional ice cream, which assists people with diabetes in managing their carbohydrate consumption.

6. Portion Controlled Meals

Portion-controlled diabetics meals are food alternatives to manage blood sugar levels. We make these meals considering portion size, carbohydrate content, and nutrition balance. Checking labels to verify you meet your dietary requirements carefully is critical.

These meals are pre-portioned, which makes it easy for people with diabetes to consume. Numerous companies provide portion-controlled meals. Lean cuisine, real good foods, and Don Lee Farms are among the most popular brands for diabetes-friendly meals.

How PHNJ Can Help You Fight Diabetes?

Frozen foods are a good option to add in your daily diet, but disease management is more important.

If you are suffering from chronic illness like diabetes, feel free to visit our chronic disease management clinic. Our experts will guide you thoroughly regarding your illness and provide you with the best treatment.

Schedule an Appointment

Key Takeaways

  • Diabetes is a chronic disease arising because of insulin imbalance in the body.
  • You can easily manage diabetes by making appropriate lifestyle changes, among which healthy and balanced eating tops the list.
  • Frozen foods are a good and handy option when you have diabetes.
  • Today, we have discussed: top list of diabetes-friendly frozen foods you can opt for to manage the disease effectively.

While frozen foods are an excellent addition to your diet for diabetes management, it is crucial to consult a registered dietician before taking them.

Don’t miss our future updates! Get Subscribed Today!
Join Prime Health of New Jersey for exclusive updates and essential healthcare insights.

Our Team

Dr. Farhan Malik Primary Care Physician
Dr. Shoaib Malik Primary Care Physician

Follow us

Schedule an Appointment

with Prime Health of New Jersey today to start feeling better and living healthier.

Schedule an Appointment

Follow us

Choose your preferred appointment type?

Medical Weight Loss Program

It’s Safe, It’s Easy, and It’s Rapid

Lose upto 12-15 lbs in one month with semaglutide weight loss program

Appointment Type Selection

Please select the type of appointment you would like to schedule:

Weight Loss Program

For those without insurance or preferring out-of-pocket payment, you’ll acknowledge responsibility for full service costs upfront. We’ll confirm your preferred appointment date and time upon submission.

Payment Options

Will you be using insurance for your visit?

Note for Insurance Patients

Select insurance provider and enter policy details. Providing insurance information allows us to verify coverage and confirm your appointment time.

Self Pay

For those without insurance or preferring out-of-pocket payment, you’ll acknowledge responsibility for full service costs upfront. We’ll confirm your preferred appointment date and time upon submission.