Diabetic-Friendly Stir-Fry Vegetables
Serves: 4
Net carbs: ~6–8 g per serving
Best Vegetables (Low-Glycemic Picks)
Use any mix you like — these are diabetes-smart:
- Broccoli florets
- Bell peppers
- Snow peas
- Zucchini
- Mushrooms
- Cabbage or bok choy
- Green beans
- Bean sprouts
- Baby corn (optional, small amount)
Ingredients
- 4 cups mixed stir-fry vegetables
- 2 tablespoons avocado oil or sesame oil
- 3 cloves garlic, minced
- 1 teaspoon fresh ginger, grated
Sauce
- 3 tablespoons low-sodium soy sauce or coconut aminos
- 1 tablespoon rice vinegar
- 1 teaspoon sesame oil
- ¼ cup water or vegetable broth
- ½ teaspoon black pepper
- Optional: red pepper flakes or chili paste (no sugar)
Optional Thickener (Low-Carb)
- ¼ teaspoon xanthan gum (optional — sprinkle carefully)
Instructions
1. Heat the Pan
- Heat oil in a large skillet or wok over high heat
2. Stir-Fry
- Add garlic and ginger — stir 30 seconds
- Add vegetables, starting with the firmest first
- Stir-fry 5–7 minutes until crisp-tender
3. Sauce It
- Whisk sauce ingredients together
- Pour over veggies
- Toss and cook 1–2 minutes
If thickening, sprinkle xanthan gum while stirring quickly.
4. Finish
- Taste and adjust seasoning
- Drizzle extra sesame oil if desired
Diabetic Tips
✔ High fiber = slower glucose rise
✔ No added sugar
✔ Cook fast to preserve nutrients
✔ Pair with protein to stabilize blood sugar
Protein Add-Ins
- Tofu or tempeh
- Shrimp
- Chicken breast
- Beef strips
- Eggs (scrambled in at the end)
Serve With
- Cauliflower rice
- Shirataki noodles
- Zucchini noodles
- Lettuce cups
Flavor Variations
- Garlic-chili: Add chili oil
- Ginger-lime: Add lime juice at the end
- Thai-style: Add peanut butter + lime (small amount)
If you want, I can:
- Create a 7-day diabetic stir-fry plan
- Give exact macros
- Make it oil-free
- Turn it into a one-pan meal
