Description

This nourishing Gestational Diabetes Quinoa Bowl combines protein-rich quinoa with colorful vegetables and lean protein for a perfectly balanced meal that helps maintain healthy blood sugar levels during pregnancy. Each bite offers a delightful mix of flavors and textures while providing essential nutrients for both mom and baby. Ready in just 30 minutes, this customizable bowl is a satisfying solution for managing gestational diabetes without sacrificing taste!

Ingredients

Scale

1½ cups quinoa, rinsed and drained
3 cups low-sodium chicken or vegetable broth
1 tablespoon extra-virgin olive oil
1 small yellow onion, finely diced
2 cloves garlic, minced
1 medium zucchini, diced
1 cup cherry tomatoes, halved
1 red bell pepper, diced
1 cup baby spinach, roughly chopped
1 cup cooked, shredded rotisserie chicken (or baked salmon for a pescatarian twist)
½ cup crumbled feta cheese (optional, for a little tang)
¼ cup chopped fresh parsley
Juice of 1 lemon
Salt & freshly cracked black pepper, to taste
A pinch of red pepper flakes (optional, for a family-approved little kick)

For the Creamy Avocado Drizzle (optional):

1 ripe avocado
2 tablespoons plain Greek yogurt
1 tablespoon fresh lime juice
2 tablespoons water (to thin)
Salt & pepper, to taste

Instructions

In a medium saucepan, bring broth to a gentle simmer. Stir in quinoa, cover, and reduce heat to low. Let it steam away for 15–18 minutes, until all the liquid’s absorbed and the grains fluff up. Remove from heat, fluff with a fork, and set aside.
While your quinoa cooks, heat olive oil in a large skillet over medium heat. Toss in the onion and garlic—cook until fragrant and translucent, about 2–3 minutes.
Add zucchini and bell pepper; sauté until tender-crisp, about 4–5 minutes more. Stir in cherry tomatoes and spinach, cooking just until the greens wilt.
Fold the cooked quinoa and shredded chicken into the veggie mixture. Drizzle lemon juice over the top, and sprinkle with parsley, salt, pepper, and red pepper flakes. Give it all a gentle toss so every bite’s balanced.
For the avocado drizzle (if you’re feeling fancy!): In a mini-food processor or with a fork in a bowl, mash avocado. Stir in Greek yogurt, lime juice, and enough water to reach a pourable consistency. Season to taste.
Scoop generous portions into bowls. Crumble feta on top if using, then finish with a swirl of that creamy avocado drizzle.

Notes

For diabetes-friendly meal prep, prepare components separately and assemble just before eating.
This recipe works well with leftover baked chicken or salmon from previous meals.
For a vegan version, substitute the chicken with 1 cup of cooked lentils or chickpeas and omit the feta cheese.
Blood sugar response varies by individual—monitor your levels after eating to determine your personal response.
The avocado drizzle can be made up to a day ahead if stored with plastic wrap directly touching the surface to prevent browning.
Leftover assembled bowls will keep refrigerated for up to 3 days.

Prep Time: 15 minutes
Cook Time: 25 minutes
Category: Main Dish
Method: Stovetop
Cuisine: Mediterranean-Inspired

Nutrition

Serving Size: 1/4 of recipe (approximately 1.5 cups)
Calories: 375
Sugar: 5g
Sodium: 320mg
Fat: 16g
Saturated Fat: 4g
Unsaturated Fat: 11g
Trans Fat: 0g
Carbohydrates: 42g
Fiber: 7g
Protein: 22g
Cholesterol: 45mg

Keywords: gestational diabetes quinoa bowl, pregnancy diabetes meal, low glycemic meal, balanced protein bowl, blood sugar friendly recipe, diabetic quinoa recipe, healthy pregnancy meal, nutrient-dense bowl