Here’s a zesty, diabetic-friendly Italian casserole that’s low in refined carbs, high in flavor, and balanced for blood sugar control. It skips pasta but keeps all the bold Italian comfort-food vibes.
🌿 Zesty Italian Chicken & Veggie Casserole
✅ Why it’s diabetes-friendly:
- No pasta (uses zucchini instead)
- High protein (helps stabilize blood sugar)
- High fiber from vegetables
- No added sugar
- Moderate healthy fats
🛒 Ingredients (Serves 6)
- 1 lb (450g) lean ground chicken or turkey
- 2 medium zucchini, sliced into half-moons
- 1 red bell pepper, diced
- 1 cup mushrooms, sliced
- 1 small onion, diced
- 3 cloves garlic, minced
- 1 can (14–15 oz) crushed tomatoes (no added sugar)
- 2 tbsp tomato paste
- 1 tsp dried oregano
- 1 tsp dried basil
- ½ tsp crushed red pepper flakes (for zest)
- ½ tsp fennel seeds (optional, adds Italian sausage flavor)
- Salt & black pepper to taste
- 1 cup part-skim mozzarella cheese, shredded
- ¼ cup grated Parmesan
- 1 tbsp olive oil
👩🍳 Instructions
- Preheat oven to 375°F (190°C).
- Sauté aromatics:
Heat olive oil in a large skillet. Add onion and garlic; cook until fragrant (2–3 minutes). - Brown the meat:
Add ground chicken/turkey. Cook until browned. Drain excess liquid if needed. - Add veggies & seasoning:
Stir in zucchini, mushrooms, bell pepper, crushed tomatoes, tomato paste, oregano, basil, red pepper flakes, fennel seeds, salt, and pepper.
Simmer 5–7 minutes until slightly thickened. - Assemble:
Transfer mixture to a greased 9×13 casserole dish. Top with mozzarella and Parmesan. - Bake 20–25 minutes, until bubbly and cheese is lightly golden.
- Let rest 5–10 minutes before serving.
🥗 Nutrition (Approximate per serving)
- Calories: ~290
- Carbs: ~10–12g
- Fiber: ~3g
- Protein: ~28g
- Net carbs: ~7–9g
🔥 Want it spicier?
- Add chopped pepperoncini
- Use spicy Italian turkey sausage instead of chicken
- Sprinkle fresh basil and a squeeze of lemon before serving
