21 Mexican Recipes for People with Diabetes
Updated: Aug. 18, 2024
Hungry for tacos? How about enchiladas? Mexican food can be a great addition to a diabetes-friendly meal plan!
Yes, people with diabetes can eat Mexican food without worry! How so? Instead of focusing on the staples of Mexican cuisine that tend to make our glucose rise, such as beans, rice and flour tortillas, we’re choosing low-carbohydrate, high-protein foods. That means soups, salads and tacos with corn tortillas.
By ramping up healthy fats, lean proteins and fiber that help stabilize blood sugar, these Mexican recipes give heart health a boost, too. For those who want to take an extra step to keep blood pressure in check, tweak any recipe that calls for 1/2 teaspoon of salt or more to half that amount. Thanks to potent Mexican seasonings like cayenne pepper, chili powder and garlic, you’ll slash sodium without losing flavor.
Fish Tacos
A cool sauce with just a bit of zing tops these breaded fish tacos (that are actually healthy!). This recipe is a delicious guilt-free dish that doesn't break the bank. —Lena Lim, Seattle, Washington
Steak Fajitas
Zesty salsa and tender strips of steak make these traditional fajitas extra special. —Rebecca Baird, Salt Lake City, Utah
White Chicken Chili
Our white chicken chili recipe is a flavorful twist on traditional red-tinged chili. It's an easy one-pot meal that delivers tender chicken and creamy white beans in a rich, savory broth.
Homemade Guacamole
I always judge a Tex-Mex restaurant by its guacamole. And although it's simple to prepare, it can go wrong oh, so easily. I've spent many years perfecting mine, to the point where I think it's better than most restaurants. —Joan Hallford, North Richland Hills, Texas
Salmon Tacos
Salmon tacos are a fast, easy option for weeknight dinners. Topped with a zesty coleslaw and stuffed with flaky, spiced salmon, they're even better when you make tortillas from scratch.
Cowboy Caviar (Corn and Black Bean Salad)
This cowboy caviar is full of big flavors. Serve with scoop chips so you can get the most out of every bite!
Sheet-Pan Shrimp Fajitas
Enjoy these easy sheet-pan shrimp fajitas for a south-of-the-border dinner with a taste of the sea.
Slow-Cooker Al Pastor Bowls
You'll love this easy version of a traditional Mexican favorite. Serve this al pastor bowl over rice or in tortillas with your favorite toppings. —Taste of Home Test Kitchen
Air-Fryer Chicken Fajitas
Do you have fajitas only if you go to a Mexican restaurant? Then this air-fryer chicken fajitas recipe is just what you need. It's simple to put together, and by cooking the fajitas in an air fryer, you avoid a lot of the mess. —Ashley Lecker, Green Bay, Wisconsin
Potato Veggie Quesadillas
I am always looking for recipes that will encourage children to eat vegetables and this one has been a huge success. You can also use other vegetables, such as mushrooms, eggplant, asparagus and broccoli. Just remember to roast your vegetables before making the quesadillas. —Kathy Carlan, Canton, Georgia
Avocado Salsa
This avocado salsa is smooth, cool and downright refreshing. Scoop it with chips, spoon it over chicken or steak—or just eat it on its own!
Loaded Mexican Pizza
My husband is a picky eater, but this healthful Mexican-style pizza has such amazing flavor that he actually looks forward to it. Leftovers taste even better the next day. —Mary Barker, Knoxville, Tennessee
Green Tomato Salsa
I came up with this green tomato salsa recipe so I could use up all the fresh tomatoes from my garden. —Vanessa Moon, Tucson, Arizona
Lime-Chipotle Carnitas Tostadas
Here's a terrific recipe for your next weeknight dinner. Set out various toppings and garnishes so your family members can customize their own tostadas with the lime-kissed shredded pork. —Jan Valdez, Chicago, Illinois
Shrimp Ceviche
Not interested in a steamy, hot kitchen for dinner? This no-cook shrimp ceviche is the key to a cool and quick meal.
Jicama Citrus Salad
Never tried jicama? It is a crunchy Mexican turnip, and I love to use it in this super easy salad. The jicama is ideal alongside the vibrant flavors of the tangerines and shallots. Between the sweet and sour flavors in this salad and its crunchy texture, it's all delish if you ask me. —Crystal Jo Bruns, Iliff, Colorado
Grilled Onion & Skirt Steak Tacos
These juicy skirt steak tacos feature a simple lime marinade, are grilled alongside onions, and are easy to throw together for a taco night. They're brimming with hearty flavor and are a total crowd-pleaser. Serve them with fresh lime, guac, and your favorite corn salsa.
Mushroom Tacos
Mushroom tacos are mighty tasty when made with well-seasoned portobello mushrooms, sweet red pepper and plenty of spices. Serve them with warmed tortillas and cheese, and everyone will be happy.
Zucchini Pico de Gallo Salsa
I love veggies and fresh ingredients this time of year. I make big bowls of this salsa, which we eat with pretty much everything in the summer when tomatoes are bountiful. My kids love it, though I leave out the jalapeno when making it for them. —Amy Gattuso, Madison Heights, Michigan
Sunny Grapefruit Avocado Salad
When you have the winter blues, brighten up lettuce greens with the fresh, fruity tartness of pink grapefruit and orange juice. This colorful and elegant citrus salad pairs well with most suppers. For extra elegance and color, add sliced olives. —Mary Relyea, Canastota, NY
Crunchy Chili Lime Shrimp
Easy, quick and family friendly, this chili lime shrimp recipe is dairy free and comes together in about 30 minutes. The secret is the bright flavor-packed sauce. Serve over greens, store-bought slaw or cauliflower rice. —Julie Peterson, Crofton, MarylandHealthy Mexican Food FAQ
What Mexican food is best for people with diabetes?
To balance blood sugar, look for recipes with high-fat, high-fiber fruits and vegetables like avocado, jicama, onions, peppers, red and green tomatoes, squash and zucchini. Lean proteins like chicken and fish also keep blood sugar in check. When you choose tortillas, opt for corn tortillas, which have more fiber and less fat and sodium than flour versions.
What’s the most healthy thing on a Mexican menu?
Choose grilled or sauteed dishes with less cheese and a lot of lean protein and vegetables. Examples include chicken fajitas, sopa with vegetables and chicken or fish, gazpacho, tacos al pastor and dips like guacamole and salsa. (Just aim to eat more of the dip and less of the chips.)
Is it OK for people with diabetes to eat chips and salsa?
Yes, though it’s best to choose tortilla chips that are unsalted. The ingredients in salsa (like tomatoes, onions, garlic and cilantro) are all low- or no-carb, so salsa makes a great topping for lean meats and fish, too.
Originally Published: August 04, 2020
