Satisfy your cravings guilt-free with these diabetic friendly recipes that are big on flavour, low in carbs, high in fibre  – and all approved by dietitian Ashley Krige. 

Diabetes is the word and we’re making it more digestible. It’s not about missing out on the yummy foods, it’s about finding the right substitutions and learning how to nourish your body with them. This means that yes, you can eat cake and no — you don’t need to miss out on flavour to enjoy food. We talked to registered dietitian Ashley Krige about how to manage your sweet cravings and make diabetes work for you. These delicious recipes have been approved by Ashley, who is also an advisor to many with living with diabetes, and has helped us learn more about what it takes to implement a diabetes-friendly lifestyle. We asked her a few questions about our recipes. For more info, or to book an appointment with Ashley at Thrive Dietitian, contact: infothrivedietitian@gmail.com.  

Dessert games 

Ashley says: When it comes to making desserts that are low in glycaemic index (GI), adding extra protein is a great idea. It helps blood sugar rise gradually and steadily instead of spiking. Whey protein is popular because it’s easy to use, dissolves well in hot and cold recipes and adds protein without extra carbs or fat. If protein powder is too costly, there are many other options. For a sorbet, you can mix in cottage cheese for creaminess, pasteurised whisked egg whites for lightness or even a spoon of nut butter or blended nuts for a richer texture. These alternatives help lower the glycaemic load, and also make the sorbet more satisfying and balanced.  

Mini frittata cups 

These high protein cups make perfect work snacks and are best enjoyed heated up.

Makes 9 

Ingredients

2 Tbsp olive oil 

½ red onion, halved and finely sliced 

½ red pepper, finely cubed 

2 spring onions, finely sliced 

80g baby spinach, stems removed and chopped 

2 tsp paprika 

1 tsp salt 

5 eggs 

1 cup low-fat milk 

½ cup grated Cheddar 

Method

1. Preheat oven to 180ºC. Spray 9 holes of a muffin pan with no-stick spray.
2. Heat oil in a pan over medium-high heat. Fry onion and pepper one at a time until lightly caramelised and half cooked.
3. Divide onion, pepper, spring onions and spinach into muffin holes, keeping a small portion of each for topping.
4. Whisk together spices, eggs and milk, then fill each muffin hole ¾ full.
5. Finish each with an additional sprinkle of toppings and the cheese.
6. Bake frittata cups for about 18 minutes or until firm with only a slight wobble in the middle.
7. Cool for 10 minutes, then remove from tin and cool on a baking tray. Store in the fridge for up to 4 days.

My sugar 

Ashley says: Xylitol, erythritol and sucralose (Splenda) can be helpful since they have little to no effect on blood sugar, unlike “natural” options such as honey, coconut sugar or dates, which still raise glucose levels much like regular sugar. However, it’s important to be mindful that sugar alcohols (such as xylitol and erythritol) may cause bloating or digestive discomfort if eaten in excess. Artificial sweeteners may also influence the gut microbiome, although research is ongoing. While natural sugars may sound healthier, they are not significantly better for glucose control. The best approach is to use both sugar and its substitutes in moderation alongside a balanced, nutrient-rich diet that supports stable blood sugar. 

Apple crumble bake  

A delicious breakfast or dessert!

Serves 8  

Ingredients

For the crust 

¼ cup (25g) almonds, toasted and roughly chopped  

2 cups (180g) rolled oats  

¼ cup (25g) desiccated coconut  

½ cup (125ml) melted coconut oil  

60g pitted dates, finely chopped  

3 Tbsp (45ml) boiling water  

For the filling 

3 apples, peeled and cored 

2 tsp (10ml) cinnamon  

¼ tsp (1ml) ground nutmeg 

½ tsp (2.5ml) ground ginger 

2 Tbsp (30ml) sugar alternative (we used xylitol)  

1 Tbsp (15ml) corn starch stirred with

2 Tbsp water to make a slurry  

To serve  

Fat free yoghurt  

Handful blueberries  

Honey (optional)  

Method

1. Preheat oven to 180°C. Grease and line a 20cm square tin. 
2. Add almonds to a food processor and blitz until finely chopped. Add the remaining crust ingredients and pulse until mixture forms a crumble. 
3. Firmly press half of the crumble into the base of the tin. 
4. Cut apples into 1cm cubes, placing in lemon water to prevent browning. 
5. Remove apples from water, pat dry and place in a bowl. 
6. Scatter spices over the apples, toss and then scatter xylitol and cornstarch slurry. Use a wooden spoon to toss everything together, coating well. Spoon mixture on top of crust. 
7. Add remaining coconut oil to remaining crumble, rubbing together to form clumps. Place these on top of the apple pieces. 
8. Bake for 25 minutes, until apples are golden. 
9. Scoop into serving bowls and top with yoghurt, blueberries and a drizzle of honey, if using.

Seed crackers 

Serve lathered with hummus or protein-rich cottage cheese, then top with sliced avocado, cucumber or carrots for a low-carb snack that’s high in fibre.

Makes 30 

Ingredients

¼ cup ground flaxseed 

1 cup boiling water 

¼ cup chia seeds 

2 Tbsp olive oil 

2 Tbsp wholegrain flour 

½ tsp flaky salt 

½ cup sunflower seeds 

½ cup pumpkin seeds 

½ cup seed mix 

1 tsp Italian herbs 

1 tsp paprika 

Red pepper hummus or cottage cheese, for serving 

Method

1. Preheat oven to 180°C.
2. Mix together ground flaxseed, water, chia seeds, olive oil and wholegrain flour and stir.
3. Add in remaining ingredients and stir well to combine into a thick paste.
4. Line a large tray with baking paper, then spoon mixture onto paper and use an off -set spatula or knife to spread thinly.
5. Add an extra sprinkle of Italian herbs and paprika, then bake for 15-18 minutes until firm and crisp.

Fats and facts 

Ashley says: For people with diabetes, choosing the right type of fat is essential for both blood sugar control and heart health. Saturated fats (found in fatty cuts of meat, processed foods, butter and fried foods) can make the body’s cells more resistant to insulin, meaning blood sugar doesn’t move into the cells as effectively. In contrast, unsaturated fats (from foods such as olive oil, avocados, nuts and seeds) support heart health and can improve insulin sensitivity. Seeds in particular (such as chia-, flax-, sunflower- and pumpkin seeds) are rich in healthy fats, fibre and protein — all of which help slow digestion and promote stable blood sugar. They’re also incredibly versatile: You can sprinkle them over sandwiches or salads, stir them into yoghurt or oats, add them to pasta dishes, or bake them into bread and muffins for a simple nutrient boost. 

Mixed berry sorbet  

Fresh and zesty, add an extra 300g yoghurt for a frozen yoghurt consistency.

Makes 1.5L  

Ingredients

500g frozen mixed berries  

2 bananas, peeled, chopped and frozen  

300g fat-free plain yoghurt  

1 lemon, juiced  

Method

1. Add ingredients to a food processor and blitz for 2-3 minutes until smooth and thick. 
2. Pour into a loaf tin, scattering extra berries as you go to ripple through. 
3. Cover tin in cling wrap and freeze for 4 hours minimum, or overnight. 
4. Remove from the fridge 20 minutes before serving, dish with a hot spoon for easy scooping. 

Beetroot chocolate cake  

For added fibre, grate beetroot instead of blending.

Serves 8  

For the cake 

1 ½ cups (150g) wholewheat flour 

¼ cup (25g) ground almonds  

½ cup (60g) cocoa powder 

1 tsp (5ml) baking powder  

½ tsp (2.5ml) salt  

250g cooked beetroot  

½ cup (115g) fat-free yoghurt  

1 tsp (5ml) vanilla extract  

3 eggs  

1 cup (200g) brown sugar  

For the cocoa icing  

200g fat-free cream cheese  

1/3 cup (40g) cocoa powder  

2 Tbsp (30ml) sugar alternative (such as xylitol)  

For the chocolate curls 

50g zero-sugar dark chocolate (optional)  

Method

1. Preheat oven to 180°C. Grease and line two round 20cm cake tins. 
2. Combine flour, almonds, cocoa, baking powder and salt. Whisk and set aside. 
3. Blitz beetroot until smooth. Whisk in yoghurt and vanilla. 
4. Whisk eggs and sugar for 3 minutes until light. Add beetroot mixture to eggs and beat for another 30 seconds. 
5. Add beetroot mixture into dry ingredients and beat until just combined, about 20 seconds. Pour batter into prepared tins. 
6. Bake cakes for 25 minutes. Cool completely. 
7. Whisk together icing ingredients until smooth. 
8. For the chocolate curls, chop chocolate and melt until smooth. 
9. Using a knife, smooth chocolate over an even, flat surface (metal or marble works well) and place in the freezer for 1-2 minutes until semi-hard but not completely frozen. 
10. Using a palette knife, bench scraper or sharp-edged ruler, press against the chocolate and push away to carve thin curls. Repeat to make a handful. 
11. Place the first cake layer on a serving plate and lather with half the frosting, set the second layer on top of the first and finish with remaining frosting.
12. Scatter chocolate curls on top of the cake and serve. 

Carbo load 

Ashley says: When managing diabetes, it’s important to consider the glycaemic index (GI) of carbohydrate foods, as it indicates how quickly the food raises blood sugar. Refined white cake flour has a high GI because it is heavily processed and stripped of fibre, causing a rapid spike in glucose. In contrast, flours such as wholewheat-, almond- or coconut flour contain more fibre, protein and healthy fats, which can slow digestion and help keep blood sugar more stable. Wholewheat flour has a low GI (45), meaning it raises glucose more gradually, but its glycaemic load (GL) is higher (26.8) because it still contains a significant amount of carbohydrate per portion. This isn’t a bad thing — rather, it means portion size still matters. Choosing wholewheat – or alternative flours is beneficial because they provide a steadier release of energy and better blood sugar control compared to white flour, especially when eaten in balanced portions.  

Words: Sjaan Van Der Ploeg 

Photography: Austin Taylor 

Also read: The scoop on diabetes