Healthy fall recipes that won't spike blood sugar

Cozy sweater weather means sitting down to the table for comfort foods like mac 'n' cheese, hearty slow-cooker chilis, and filling casseroles. While seasonal dishes are tasty, high fat content and excess calories can amount to blood sugar spikes for those living with type 1 diabetes (t1d) — but that doesn't mean you can't still enjoy your favorite autumn foods. Small tweaks to the ingredients can make your favorite healthy fall recipes just as delicious as the more indulgent versions.

Check out these breakfast, lunch, dinner, and dessert recipes that won't spike blood sugar.

Breakfast

Avocado Toast

There's no need to spend $15 at a fancy breakfast spot for avocado toast when you can simply make it at home. Start by toasting a low-carb bread — Carbonaut is a bread company whose products contain a maximum of 3 grams of net carbs per serving. Then mash the avocado with a fork and spread on the goodness. For added protein, you can top your toast with a poached egg. Sliced tomatoes can add some bright flavor, and a sprinkle of sesame seeds lends nuttiness and texture. Another healthy option is to add cucumber and red onion slices for a fresh-tasting crunch. Or keep it simple yet flavorful with a dash of Trader Joe's Everything But the Bagel Seasoning and a few shakes of hot sauce. Whatever your pleasure, avocados are a great source of vitamins C, E, K, and B6, healthy fats, and dietary fiber, and they can keep you feeling satisfied between meals. Check out The Spruce Eat's healthy fall recipe for The Ultimate Avocado Toast.

Pancakes and Muffins

Don't let t1d stop you from enjoying pancakes and muffins — instead, pack in valuable nutrition or lighten up the recipes. It's a cinch to turn mere pancakes into power pancakes: Just swap some of the white flour with whole-wheat flour and add fruits like blueberries and bananas to up the antioxidant and potassium factor. From flourless banana pancakes to high-protein and low-carb pumpkin pancakes made with simple ingredients, it's all about finding what works to keep blood sugar levels steady. Check out these healthy pumpkin pancakes and flourless banana pancakes from Diabetes Strong as well as The Today Show's chocolate banana muffins recipe for inspiration.

Lunch

Slow Cooker Turkey Chili With Butternut Squash

It is slow-cooker season. This convenient, time-saving appliance is perfect for making chili on any day of the week. For a healthy twist, add butternut squash to a turkey chili with beans, canned tomatoes, and any other vegetables and spices you enjoy. Squash is rich in vitamins, minerals, fiber, and antioxidants, and has a low glycemic index, meaning its carbs are digested more slowly to keep blood sugar from rising. Check out Eating Well's slow cooker turkey chili with butternut squash to get started.

Autumn Soup

Nothing feels better on a chilly afternoon than a bowl of soup. It's filling, plentiful for second helpings, and great to freeze for meals later. Chicken noodle is a classic, but the egg noodles can spike blood sugar levels for people living with t1d. Substitute lentils, beans, farro, or barley for a healthier option that's kinder to the system. Nutrient-rich cruciferous vegetables like kale, broccoli, cauliflower, brussels sprouts, and cabbage will also help stabilize blood sugar levels. For more inspiration, check out Clean Eating's healthy fall lentil soup and kale barley soup recipes.

Dinner

Sheet Pan Turkey and Veggies

Sheet pan dinners are great go-to meals for busy nights (they also make clean-up a breeze with few dishes). Place turkey tenderloins on a lightly-oiled sheet pan and arrange veggies like potatoes, brussels sprouts, and carrots around them. Lightly spritz the veggies with cooking spray and place the pan in the oven to bake at 350 degrees until the turkey is cooked through. Try following this sheet pan roasted turkey and veggie recipe on the American Diabetes Association site to get started.

Smoked Cheddar Vegan Mac 'n' Cheese

Mac 'n' cheese is the ultimate comfort food. The gooey goodness tastes great, but for those with t1d, the milk, cheese, and buttered noodles can wreak havoc on blood sugar. For a more healthful twist, substitute the milk and cheese for vegan cheese. Misha's Kind Foods is a plant-based, dairy-alternative company that celebrities including rapper Jay-Z and NBA's Chris Paul are fans of, and their Smoked Cheddar Mac & Cheese will most likely make you a convert.

Desserts

You can always make dessert work for your t1d lifestyle. Gluten-free fruit crisps and healthier versions of apple pie can satisfy a sweet tooth, especially during the holiday season. Food blogger Ashlea Carver of All The Healthy Things features healthy and simple food recipes like gluten free apple crisp that has just a few ingredients and healthy apple pie crumble bars. The Very Well Health website also features no-cook dessert recipes for people living with diabetes that you can use as a helpful guide.

If you want to dig into more healthy fall recipes, check out this article with six easy diabetes-friendly recipes to satisfy cold weather cravings.