34 Healthy Diabetic-Friendly Appetizer Recipes

Eating diabetic-friendly appetizers doesn't have to mean missing out on all the fun. These dietitian-approved apps feature healthy carbohydrates, fiber-rich foods and good fats to keep you happy and healthy all year long.

Air-Fryer Eggplant Fries

Nutrition Facts: 1 serving: 135 calories, 5g fat (2g saturated fat), 68mg cholesterol, 577mg sodium, 15g carbohydrate (6g sugars, 4g fiber), 9g protein. Diabetic Exchanges: 1 vegetable, 1 fat, 1/2 starch.

My kids love these air-fryer fries—and I like that they’re healthy. Coated with Italian seasoning, Parmesan cheese and garlic salt, these eggplant fries are delicious and guilt-free. —Mary Murphy, Atwater, California

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Beet Hummus

Total Time 1 hour 10 min
Servings 4 cups
From the Recipe Creator: Nutrition Facts
1/4 cup: 87 calories, 5g fat (1g saturated fat), 0 cholesterol, 131mg sodium, 8g carbohydrate (3g sugars, 2g fiber), 2g protein. Diabetic exchanges: 1 fat, 1/2 starch.

This tasty beetroot hummus is the prettiest pink snack I’ve ever seen. The healthy recipe is handy to make in large batches and keep in the fridge for lunches and snacks throughout the week. —Elizabeth Worndl, Toronto, Ontario

Nutrition Facts: 1/4 cup: 87 calories, 5g fat (1g saturated fat), 0 cholesterol, 131mg sodium, 8g carbohydrate (3g sugars, 2g fiber), 2g protein. Diabetic exchanges: 1 fat, 1/2 starch.
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Chicken Spring Rolls

Total Time 4 hours
Servings 1 dozen
From the Recipe Creator: Nutrition Facts
1 wrap with 1 teaspoon sauce: 195 calories, 5g fat (1g saturated fat), 42mg cholesterol, 337mg sodium, 21g carbohydrate (8g sugars, 1g fiber), 17g protein. Diabetic Exchanges: 2 lean meat, 1-1/2 starch, 1/2 fat.

This recipe is just like any other Asian wrap, but with more delicious and healthy flavor. Instead of ordering Chinese, you’ll be making these yourself! —Melissa Hansen, Milwaukee, Wisconsin

Nutrition Facts: 1 wrap with 1 teaspoon sauce: 195 calories, 5g fat (1g saturated fat), 42mg cholesterol, 337mg sodium, 21g carbohydrate (8g sugars, 1g fiber), 17g protein. Diabetic Exchanges: 2 lean meat, 1-1/2 starch, 1/2 fat.
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Peachy Jalapeno Guacamole

Total Time 15 min
Servings 1-1/2 cups
From the Recipe Creator: Nutrition Facts
1/4 cup: 90 calories, 7g fat (1g saturated fat), 0 cholesterol, 164mg sodium, 7g carbohydrate (2g sugars, 4g fiber), 1g protein. Diabetic Exchanges: 1 fat, 1/2 starch.

Fresh jalapenos and summer-ripe peaches lighten up this creamy guacamole. It’s got a little kick, but I love that it’s not so spicy it burns off my taste buds! —Colleen Delawder, Herndon, Virginia

Nutrition Facts: 1/4 cup: 90 calories, 7g fat (1g saturated fat), 0 cholesterol, 164mg sodium, 7g carbohydrate (2g sugars, 4g fiber), 1g protein. Diabetic Exchanges: 1 fat, 1/2 starch.
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Sweet Pea Pesto Crostini

Total Time 25 min
Servings 20 pieces
From the Recipe Creator: Nutrition Facts
1 crostini: 77 calories, 2g fat (trace saturated fat), 1mg cholesterol, 190mg sodium, 11g carbohydrate (2g sugars, 1g fiber), 3g protein. Diabetic Exchanges: 1/2 starch, 1/2 fat.

I made a healthier spin on my favorite celebrity chef’s recipe by subbing in vegetable broth for some of the oil and going easy on the cheese. To top crostini, use this recipe for a pastelike pesto. For use on pasta, add more broth for a saucelike consistency. —Amber Massey, Argyle, Texas

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Nutrition Facts: 1 crostini: 77 calories, 2g fat (trace saturated fat), 1mg cholesterol, 190mg sodium, 11g carbohydrate (2g sugars, 1g fiber), 3g protein. Diabetic Exchanges: 1/2 starch, 1/2 fat.
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Cilantro & Lime Chicken with Scoops

Total Time 3 hours 45 min
Servings 16 servings (4 cups)
From the Recipe Creator: Nutrition Facts
1/4 cup chicken mixture: 97 calories, 4g fat (2g saturated fat), 26mg cholesterol, 183mg sodium, 5g carbohydrate (2g sugars, 1g fiber), 9g protein. Diabetic Exchanges: 1 medium-fat meat.

I came up with this recipe when I was preparing for a large party and I wanted a healthy chicken appetizer to serve in tortilla cups. You can make this party dish ahead of time to free yourself for time-sensitive dishes. Serve it in tortilla chip cups or any other savory crispy cup you like. Enjoy leftovers over salad greens or wrapped up in tender tortillas for burritos. — Lori Terry, Chicago, Illinois

Nutrition Facts: 1/4 cup chicken mixture: 97 calories, 4g fat (2g saturated fat), 26mg cholesterol, 183mg sodium, 5g carbohydrate (2g sugars, 1g fiber), 9g protein. Diabetic Exchanges: 1 medium-fat meat.
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Avocado Endive Cups with Salsa

Total Time 45 min
Servings 2-1/2 dozen
From the Recipe Creator: Nutrition Facts
1 appetizer: 43 calories, 3g fat (0 saturated fat), 0 cholesterol, 109mg sodium, 4g carbohydrate (1g sugars, 3g fiber), 1g protein. Diabetic Exchanges: 1 vegetable, 1/2 fat.

I jazz up guacamole by serving it atop endive leaves to keep it low-carb. Add a brilliant red pepper salsa, and you’ve got a standout appetizer. —Gilda Lester, Millsboro, Delaware

Nutrition Facts: 1 appetizer: 43 calories, 3g fat (0 saturated fat), 0 cholesterol, 109mg sodium, 4g carbohydrate (1g sugars, 3g fiber), 1g protein. Diabetic Exchanges: 1 vegetable, 1/2 fat.
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Balsamic-Goat Cheese Grilled Plums

Total Time 25 min
Servings 8 servings
From the Recipe Creator: Nutrition Facts
1 plum half with 1 tablespoon cheese and 2 teaspoons glaze: 58 calories, 2g fat (1g saturated fat), 9mg cholesterol, 41mg sodium, 9g carbohydrate (8g sugars, 1g fiber), 2g protein. Diabetic Exchanges: 1/2 starch, 1/2 fat.

Make a real statement at your summer dinner party with this simply elegant treat that’s low in calories. Ripe plums are grilled and then dressed up with a balsamic reduction and sprinkled with tangy goat cheese. —Ariana Abelow, Holliston, Massachusetts

Nutrition Facts: 1 plum half with 1 tablespoon cheese and 2 teaspoons glaze: 58 calories, 2g fat (1g saturated fat), 9mg cholesterol, 41mg sodium, 9g carbohydrate (8g sugars, 1g fiber), 2g protein. Diabetic Exchanges: 1/2 starch, 1/2 fat.
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Tangy Texas Salsa

Total Time 15 min
Servings 12 servings (1/3 cup each)
From the Recipe Creator: Nutrition Facts
1/3 cup: 28 calories, 0 fat (0 saturated fat), 0 cholesterol, 100mg sodium, 6g carbohydrate (5g sugars, 1g fiber), 1g protein.

I’m a “transplant” from Wisconsin currently living in Texas. Even after 20 years, I can’t get enough of our wonderful local citrus. The combination of tangy fruit, spicy jalapeno and distinctive cilantro is so refreshing and light. —Lois Kildahl, McAllen, Texas

Nutrition Facts: 1/3 cup: 28 calories, 0 fat (0 saturated fat), 0 cholesterol, 100mg sodium, 6g carbohydrate (5g sugars, 1g fiber), 1g protein.
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Makeover Creamy Artichoke Dip

Total Time 1 hour 20 min
Servings 5 cups
From the Recipe Creator: Nutrition Facts
1/4 cup: 104 calories, 6g fat (3g saturated fat), 20mg cholesterol, 348mg sodium, 5g carbohydrate (2g sugars, 0 fiber), 7g protein.

Folks are sure to gather around this ooey-gooey, lightened-up dip whenever it’s placed on any buffet table. With cheese, jalapenos and a hint of lemon, it’s a treasured favorite. —Mary Spencer, Greendale, Wisconsin

Nutrition Facts: 1/4 cup: 104 calories, 6g fat (3g saturated fat), 20mg cholesterol, 348mg sodium, 5g carbohydrate (2g sugars, 0 fiber), 7g protein.
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Baked Pot Stickers with Dipping Sauce

Total Time 45 min
Servings 4 dozen (3/4 cup sauce)
From the Recipe Creator: Nutrition Facts
1 pot sticker with 3/4 teaspoon sauce: 52 calories, 1g fat (0 saturated fat), 6mg cholesterol, 101mg sodium, 8g carbohydrate (2g sugars, 0 fiber), 3g protein. Diabetic Exchanges: 1/2 starch.

Twisting these wonton wrappers like little candies makes them fuss-free, and the dipping sauce is packed with sweet heat. Baking instead of frying keeps them lower in calories. —Taylor Marsh, Algona, Iowa

Nutrition Facts: 1 pot sticker with 3/4 teaspoon sauce: 52 calories, 1g fat (0 saturated fat), 6mg cholesterol, 101mg sodium, 8g carbohydrate (2g sugars, 0 fiber), 3g protein. Diabetic Exchanges: 1/2 starch.
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White Bean Hummus

Total Time 5 min
Servings 10 servings (1-1/4 cups)
From the Recipe Creator: Nutrition Facts
2 tablespoons: 78 calories, 4g fat (1g saturated fat), 0 cholesterol, 114mg sodium, 8g carbohydrate (0 sugars, 2g fiber), 3g protein. Diabetic Exchanges: 1 fat, 1/2 starch.

My version of hummus features a delightful nuttiness from tahini, a peanut butter-like paste made from ground sesame seeds. The beans pack a lot of protein so it’s a healthy snack for kids. —Marina Castle Kelley, Canyon Country, California

Nutrition Facts: 2 tablespoons: 78 calories, 4g fat (1g saturated fat), 0 cholesterol, 114mg sodium, 8g carbohydrate (0 sugars, 2g fiber), 3g protein. Diabetic Exchanges: 1 fat, 1/2 starch.
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Pork Satay

Total Time 30 min
Servings 20 servings (about 3/4 cup sauce)
From the Recipe Creator: Nutrition Facts
1 skewer: 73 calories, 4g fat (1g saturated fat), 13mg cholesterol, 172mg sodium, 4g carbohydrate (2g sugars, 0 fiber), 6g protein. Diabetic Exchanges: 1 lean meat, 1/2 fat.

Cilantro layers on the freshness, while the sesame oil and Thai chili sauce add Asian flavors to lean chicken that pair perfectly with peanut butter. —Taste of Home Test Kitchen

Nutrition Facts: 1 skewer with about 2 teaspoons sauce: 73 calories, 4g fat (1g saturated fat), 13mg cholesterol, 172mg sodium, 4g carbohydrate (2g sugars, 0 fiber), 6g protein. Diabetic Exchanges: 1 lean meat, 1/2 fat.
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Corn Salsa

Total Time 50 min
Servings about 2-1/2 cups
From the Recipe Creator: Nutrition Facts
1/4 cup: 24 calories, 0 fat (0 saturated fat), 0 cholesterol, 64mg sodium, 5g carbohydrate (0 sugars, 1g fiber), 1g protein. Diabetic Exchanges: 1 vegetable.

This colorful, fat-free salsa is worth the extra time it takes to grill the ears of corn. The flavor goes well with barbecued meats, but it’s also tasty served with chips. —Nancy Horsburgh, Everett, Ontario

Nutrition Facts: 1/4 cup: 24 calories, 0 fat (0 saturated fat), 0 cholesterol, 64mg sodium, 5g carbohydrate (0 sugars, 1g fiber), 1g protein. Diabetic Exchanges: 1 vegetable.
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Caprese Skewers

Total Time 10 min
Servings 12 kabobs
From the Recipe Creator: Nutrition Facts
1 kabob: 44 calories, 4g fat (1g saturated fat), 5mg cholesterol, 10mg sodium, 2g carbohydrate (1g sugars, 0 fiber), 1g protein. Diabetic Exchanges: 1 fat.

Trade in the usual veggie party platter for these lively kabobs. I often make them for my family as a healthy snack, and the kids like to help with the recipe! —Christine Mitchell, Glendora, California

Nutrition Facts: 1 kabob: 44 calories, 4g fat (1g saturated fat), 5mg cholesterol, 10mg sodium, 2g carbohydrate (1g sugars, 0 fiber), 1g protein. Diabetic Exchanges: 1 fat.
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Fresh from the Garden Wraps

Total Time 20 min
Servings 8 servings
From the Recipe Creator: Nutrition Facts
1 filled lettuce wrap: 64 calories, 1g fat (0 saturated fat), 0 cholesterol, 319mg sodium, 13g carbohydrate (10g sugars, 2g fiber), 2g protein. Diabetic Exchanges: 1 vegetable, 1/2 starch.

We moved into a house with a garden that needed tending. Using the herbs we found, we made these fresh-tastic wraps for our first dinner there. —Chris Bugher, Asheville, North Carolina

Nutrition Facts: 1 filled lettuce wrap: 64 calories, 1g fat (0 saturated fat), 0 cholesterol, 319mg sodium, 13g carbohydrate (10g sugars, 2g fiber), 2g protein. Diabetic Exchanges: 1 vegetable, 1/2 starch.
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Apple-Nut Blue Cheese Tartlets

Total Time 35 min
Servings 15 appetizers
From the Recipe Creator: Nutrition Facts
1 tartlet: 76 calories, 5g fat (2g saturated fat), 7mg cholesterol, 200mg sodium, 5g carbohydrate (2g sugars, 0 fiber), 3g protein. Diabetic Exchanges: 1 fat, 1/2 starch.

These tasty appetizers look and taste gourmet, but they’re easy to make. Blue cheese is so flavorful that you don’t need much to add loads of flavor, which keeps them light. —Trisha Kruse, Eagle, Idaho

Nutrition Facts: 1 tartlet: 76 calories, 5g fat (2g saturated fat), 7mg cholesterol, 200mg sodium, 5g carbohydrate (2g sugars, 0 fiber), 3g protein. Diabetic Exchanges: 1 fat, 1/2 starch.
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Four-Tomato Salsa

Total Time 30 min
Servings 56 servings (14 cups)
From the Recipe Creator: Nutrition Facts
1/4 cup: 15 calories, 1g fat (0 saturated fat), 0 cholesterol, 62mg sodium, 2g carbohydrate (1g sugars, 1g fiber), 0 protein. Diabetic Exchanges: 1 free food.

The variety of tomatoes, onions and peppers makes this chunky salsa so healthy. Whenever I try to take a batch to a get-together, it’s hard to keep my family from finishing it off first! It’s a super snack with tortilla chips or as a relish with meat. —Connie Siese, Wayne, Michigan

Nutrition Facts: 1/4 cup: 15 calories, 1g fat (0 saturated fat), 0 cholesterol, 62mg sodium, 2g carbohydrate (1g sugars, 1g fiber), 0 protein. Diabetic Exchanges: 1 free food.
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Garlic Pumpkin Seeds

Total Time 25 min
Servings 2 cups
From the Recipe Creator: Nutrition Facts
1/4 cup: 87 calories, 5g fat (1g saturated fat), 0 cholesterol, 191mg sodium, 9g carbohydrate (0 sugars, 1g fiber), 3g protein. Diabetic Exchanges: 1 fat, 1/2 starch.

Wondering what to do with all those pumpkin seeds guests will be scooping out at your pumpkin-carving party? This healthy, microwave-easy recipe is the answer! Save some for yourself before they’re gone! —Iola Egle, Bella Vista, Arkansas

Nutrition Facts: 1/4 cup: 87 calories, 5g fat (1g saturated fat), 0 cholesterol, 191mg sodium, 9g carbohydrate (0 sugars, 1g fiber), 3g protein. Diabetic Exchanges: 1 fat, 1/2 starch.
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Red Pepper Tapenade

Total Time 15 min
Servings 2 cups
From the Recipe Creator: Nutrition Facts
2 tablespoons dip: 58 calories, 4g fat (0 saturated fat), 0 cholesterol, 152mg sodium, 3g carbohydrate (2g sugars, 1g fiber), 1g protein. Diabetic Exchanges: 1 fat.

When entertaining, I often rely on my pepper tapenade recipe because it takes only 15 minutes to whip up and pop in the fridge. Sometimes I swap out the almonds for another healthy nut like walnuts or pecans. —Donna Magliaro, Denville, New Jersey

Nutrition Facts: 2 tablespoons dip: 58 calories, 4g fat (0 saturated fat), 0 cholesterol, 152mg sodium, 3g carbohydrate (2g sugars, 1g fiber), 1g protein. Diabetic Exchanges: 1 fat.
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Southwest Egg Rolls

Total Time 55 min
Servings 2-1/2 dozen
From the Recipe Creator: Nutrition Facts
1 egg roll: 50 calories, 2g fat (1g saturated fat), 5mg cholesterol, 101mg sodium, 6g carbohydrate (0 sugars, 0 fiber), 2g protein. Diabetic Exchanges: 1/2 starch.

Moderately crispy with a rich and creamy filling, these semi-spicy appetizers taste like they’ve been fried. —Danielle Booth, Minneapolis, Minnesota

Nutrition Facts: 1 egg roll: 50 calories, 2g fat (1g saturated fat), 5mg cholesterol, 101mg sodium, 6g carbohydrate (0 sugars, 0 fiber), 2g protein. Diabetic Exchanges: 1/2 starch.
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Yogurt & Honey Fruit Cups

Total Time 10 min
Servings 6 servings
From the Recipe Creator: Nutrition Facts
3/4 cup: 97 calories, 0 fat (0 saturated fat), 2mg cholesterol, 22mg sodium, 23g carbohydrate (9g sugars, 2g fiber), 2g protein. Diabetic exchanges: 1 fruit, 1/2 starch.

This tasty snack of fresh fruit and creamy orange-kissed yogurt is one that you can feel good about serving. —Taste of Home Test Kitchen, Milwaukee, Wisconsin

Nutrition Facts: 3/4 cup: 97 calories, 0 fat (0 saturated fat), 2mg cholesterol, 22mg sodium, 23g carbohydrate (9g sugars, 2g fiber), 2g protein. Diabetic exchanges: 1 fruit, 1/2 starch.
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Orange Shrimp Mojo

Total Time 1 hour 10 min
Servings 8 servings
From the Recipe Creator: Nutrition Facts
1 serving: 172 calories, 6g fat (1g saturated fat), 69mg cholesterol, 218mg sodium, 16g carbohydrate (11g sugars, 2g fiber), 11g protein. Diabetic Exchanges: 1 starch, 1 lean meat, 1 fat.

With jalapeno, orange and avocado, every bite of this enticing starter is spicy, tangy and fresh. The sauce beautifully glazes the lean shrimp. —Don Thompson, Houston, Ohio

Nutrition Facts: 1 serving: 172 calories, 6g fat (1g saturated fat), 69mg cholesterol, 218mg sodium, 16g carbohydrate (11g sugars, 2g fiber), 11g protein. Diabetic Exchanges: 1 starch, 1 lean meat, 1 fat.
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Smoked Salmon New Potatoes

Total Time 50 min
Servings 3 dozen
From the Recipe Creator: Nutrition Facts
1 appetizer: 35 calories, 2g fat (1g saturated fat), 6mg cholesterol, 67mg sodium, 4g carbohydrate (0 sugars, 0 fiber), 2g protein.

Give twice-baked potatoes a rest this year and try these stuffed spuds. Smoked salmon and cream cheese blended with lemon juice and dill are simply piped into small red potatoes. Leftovers are even good with eggs for breakfast. —Taste of Home Test Kitchen

Nutrition Facts: 1 appetizer: 35 calories, 2g fat (1g saturated fat), 6mg cholesterol, 67mg sodium, 4g carbohydrate (0 sugars, 0 fiber), 2g protein.
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Garlic Bean Dip

Total Time 10 min
Servings 6 servings
From the Recipe Creator: Nutrition Facts
1/4 cup dip: 102 calories, 5g fat (1g saturated fat), 5mg cholesterol, 371mg sodium, 11g carbohydrate (1g sugars, 3g fiber), 3g protein. Diabetic Exchanges: 1 starch, 1 fat.

There isn’t a bean that my family does not like. In fact, I serve one kind or another almost every day. This dip is one of our favorite ways to eat them. —Nancy Testin, Harrington, Delaware

Nutrition Facts: 1/4 cup dip: 102 calories, 5g fat (1g saturated fat), 5mg cholesterol, 371mg sodium, 11g carbohydrate (1g sugars, 3g fiber), 3g protein. Diabetic Exchanges: 1 starch, 1 fat.
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Vegetable Samosas

Total Time 1 hour 5 min
Servings about 3 dozen
From the Recipe Creator: Nutrition Facts
1 appetizer: 79 calories, 2g fat (0 saturated fat), 0 cholesterol, 136mg sodium, 13g carbohydrate (1g sugars, 1g fiber), 2g protein. Diabetic Exchanges: 1 starch.

My family enjoys the wonderful Indian flavors in a traditional samosa. Baked instead of fried, this version has fewer calories but keeps all the classic tastes and textures we love. —Amy Siegel, Clifton, New Jersey

Nutrition Facts: 1 samosa: 79 calories, 2g fat (0 saturated fat), 0 cholesterol, 136mg sodium, 13g carbohydrate (1g sugars, 1g fiber), 2g protein. Diabetic Exchanges: 1 starch.
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Zippy Shrimp Skewers

Total Time 15 min
Servings 6 servings
From the Recipe Creator: Nutrition Facts
1 skewer: 57 calories, 1g fat (0 saturated fat), 84mg cholesterol, 199mg sodium, 2g carbohydrate (2g sugars, 0 fiber), 9g protein. Diabetic Exchanges: 1 lean meat.

These low-fat skewers deliver a mouthwatering kick with minimal effort. Fix them for your next party and watch them disappear. —Jalayne Luckett, Marion, Illinois

Nutrition Facts: 1 skewer: 57 calories, 1g fat (0 saturated fat), 84mg cholesterol, 199mg sodium, 2g carbohydrate (2g sugars, 0 fiber), 9g protein. Diabetic Exchanges: 1 lean meat.
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Skinny Quinoa Veggie Dip

Total Time 35 min
Servings 32 servings
From the Recipe Creator: Nutrition Facts
1/4 cup (calculated without cucumber slices): 65 calories, 3g fat (1g saturated fat), 4mg cholesterol, 54mg sodium, 8g carbohydrate (1g sugars, 2g fiber), 2g protein. Diabetic Exchanges: 1/2 starch, 1/2 fat.

Don’t let the name fool you. This good-for-you recipe will appeal to the health-conscious, but it has plenty of flavor to satisfy everyone. We use crunchy cucumber slices for dippers. —Jennifer Gizzi, Green Bay, Wisconsin

Nutrition Facts: 1/4 cup (calculated without cucumber slices): 65 calories, 3g fat (1g saturated fat), 4mg cholesterol, 54mg sodium, 8g carbohydrate (1g sugars, 2g fiber), 2g protein. Diabetic Exchanges: 1/2 starch, 1/2 fat.
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Roasted Chickpeas

Total Time 50 min
Servings 2 cups
From the Recipe Creator: Nutrition Facts
1/3 cup: 178 calories, 8g fat (1g saturated fat), 0 cholesterol, 463mg sodium, 23g carbohydrate (3g sugars, 6g fiber), 6g protein. Diabetic Exchanges: 1-1/2 starch, 1-1/2 fat.

Looking for a lighter snack that’s still a crowd-pleaser? You’ve found it! This zesty, crunchy chickpea recipe will have everyone happily munching. —Julie Ruble, Charlotte, North Carolina

Nutrition Facts: 1/3 cup: 178 calories, 8g fat (1g saturated fat), 0 cholesterol, 463mg sodium, 23g carbohydrate (3g sugars, 6g fiber), 6g protein. Diabetic Exchanges: 1-1/2 starch, 1-1/2 fat.
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Spicy Shrimp Salsa

Total Time 15 min
Servings 2 cups
From the Recipe Creator: Nutrition Facts
1/4 cup: 38 calories, 1g fat (0 saturated fat), 43mg cholesterol, 119mg sodium, 2g carbohydrate (1g sugars, 0 fiber), 6g protein. Diabetic Exchanges: 1 lean meat.

Radishes add a wonderful crunch to this colorful salsa that is also great over grilled fish. There’s just enough jalapeno to give flavor without much of the heat. —Mary Beth Relyea, Canastota, New York

Nutrition Facts: 1/4 cup: 38 calories, 1g fat (0 saturated fat), 43mg cholesterol, 119mg sodium, 2g carbohydrate (1g sugars, 0 fiber), 6g protein. Diabetic Exchanges: 1 lean meat.
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Curried Chicken Meatball Wraps

Total Time 45 min
Servings 2 dozen
From the Recipe Creator: Nutrition Facts
1 appetizer: 72 calories, 3g fat (1g saturated fat), 22mg cholesterol, 89mg sodium, 6g carbohydrate (4g sugars, 1g fiber), 6g protein. Diabetic Exchanges: 1 lean meat, 1/2 starch.

My strategy to get picky kids to eat healthy: Letting everyone assemble their dinner at the table. We love these easy meatball wraps, topped with crunchy veggies and peanuts, sweet raisins, and a creamy dollop of yogurt. —Jennifer Beckman, Falls Church, Virginia

Nutrition Facts: 1 appetizer: 72 calories, 3g fat (1g saturated fat), 22mg cholesterol, 89mg sodium, 6g carbohydrate (4g sugars, 1g fiber), 6g protein. Diabetic Exchanges: 1 lean meat, 1/2 starch.
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Old Bay Crispy Kale Chips

Total Time 35 min
Servings 4 servings
From the Recipe Creator: Nutrition Facts
1 serving: 101 calories, 7g fat (1g saturated fat), 0 cholesterol, 202mg sodium, 8g carbohydrate (0 sugars, 2g fiber), 3g protein. Diabetic Exchanges: 1-1/2 fat, 1 vegetable.

Here in East Hampton, NY, harvest time means big bunches of kale from local growers. These crunchy kale chips are delicious, super healthy and easy to make. I make them with Old Bay Seasoning to give them a little zing. For spicy chips add a dash of cayenne pepper.—Luanne Asta, East Hampton, New York

Nutrition Facts: 1 serving: 101 calories, 7g fat (1g saturated fat), 0 cholesterol, 202mg sodium, 8g carbohydrate (0 sugars, 2g fiber), 3g protein. Diabetic Exchanges: 1-1/2 fat, 1 vegetable.
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Rosemary Walnuts

Total Time 20 min
Servings 2 cups
From the Recipe Creator: Nutrition Facts
1/4 cup: 166 calories, 17g fat (2g saturated fat), 0 cholesterol, 118mg sodium, 4g carbohydrate (1g sugars, 2g fiber), 4g protein. Diabetic Exchanges: 3 fat.

My Aunt Mary started making this recipe years ago, and each time we visited her she would have a batch ready for us. Cayenne adds an unexpected zing to the savory combo of rosemary and walnuts. When you need a good housewarming or hostess gift, double the batch and save half for yourself. —Renee Ciancio, New Bern, North Carolina

Nutrition Facts: 1/4 cup: 166 calories, 17g fat (2g saturated fat), 0 cholesterol, 118mg sodium, 4g carbohydrate (1g sugars, 2g fiber), 4g protein. Diabetic Exchanges: 3 fat.
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Baked Veggie Cups

Total Time 40 min
Servings 4 dozen
From the Recipe Creator: Nutrition Facts
1 appetizer: 40 calories, 1g fat (0 saturated fat), 1mg cholesterol, 63mg sodium, 7g carbohydrate (1g sugars, 1g fiber), 1g protein. Diabetic Exchanges: 1/2 starch.

These colorful veggie cups are not only tasty, but they also pack in a surprising amount of nutrition! The addition of mozzarella and Parmesan is the perfect Italian touch. —Cathy Horvath, Surrey, British Columbia

Nutrition Facts: 1 appetizer: 40 calories, 1g fat (0 saturated fat), 1mg cholesterol, 63mg sodium, 7g carbohydrate (1g sugars, 1g fiber), 1g protein. Diabetic Exchanges: 1/2 starch.