30 Days of Sugar-Free Recipes

By

Jessica Ball, M.S., RD

Updated on April 16, 2024

Reviewed by Dietitian

Christa Brown, M.S., RDN, LD

Chicken Cutlets with Sundried Tomato Cream Sauce

Rather than go completely sugar free for a month, our goal was to drastically cut down on sugar from processed foods and desserts and load up on super healthy foods. These 30 dinner recipes don't include added sugar. Instead, they deliver protein, whole grains or vegetables to help keep your blood sugar from spiking and crashing. This month is about eating healthy, nourishing meals sans sugar.

01 of 30

Chicken Cutlets with Sun-Dried Tomato Cream Sauce

Chicken Cutlets with Sundried Tomato Cream Sauce

Though a chicken cutlet may be a chicken breast cut in half, this recipe shows how to make chicken cutlets with double the deliciousness. A jar of sun-dried tomatoes does double duty for this healthy dinner recipe. The flavorful oil they're packed in is used to sauté the chicken, and the tomatoes go into the cream sauce.

02 of 30

Broccoli & Cheese Omelet

Broccoli & Cheese Omelet — Jennifer Causey

This bright green omelet is a perfect way to get kids to eat their veggies. Finely chopping the broccoli and spinach helps them cook faster and makes them easier—and safer—for toddlers to eat. Have all your ingredients ready next to the stove because this omelet cooks up quickly.

03 of 30

Caesar Salad with Grilled Steak

Caesar Salad with Grilled Steak — Jason Donnelly

Traditional Caesar salad dressing uses egg yolk to make it creamy. Here, we use mayo for the same rich results without the raw egg.

04 of 30

Lemon Chicken Orzo Soup with Kale

Lemon Chicken Orzo Soup with Kale

This healthy, easy soup is loaded with vegetables, protein and fiber to keep you full and fueled. Serve this winter soup topped with a sprinkle of Parmesan cheese and a side of garlic toast.

05 of 30

25-Minute Sweet Potato & Bean Enchiladas

25-Minute Sweet Potato & Bean Enchiladas — Antonis Achilleos

These quick sweet potato and bean enchiladas are diabetes-friendly thanks to egg wraps that are lower in carbs than traditional tortillas. The vegetarian filling is both sweet and savory, while the topping adds texture and freshness.

06 of 30

Shrimp Scampi Zoodles

Shrimp Scampi Zoodles

Classic garlicky shrimp scampi gets a low-carb makeover in this easy dinner recipe. Zucchini noodles, also known as "zoodles," are a healthier alternative to traditional pasta—they mimic the texture of pasta while taking on the flavor of whatever sauce you serve them with. Make sure you salt and drain the zoodles; otherwise, your final dish will be soupy and the flavor will be diluted.

07 of 30

Quinoa Avocado Salad with Buttermilk Dressing

Persimmons add sweetness to this healthy avocado salad. Crispy fried quinoa adds unexpected crunch, putting the salad over the top in the best way.

08 of 30

Turkey Burgers with Spinach, Feta & Tzatziki

Greek Turkey Burgers with Spinach, Feta & Tzatziki

Creamy tzatziki and crisp sliced cucumber add a refreshing twist to this easy burger recipe loaded with feta and spinach. No tzatziki? No problem! Make your own at home by combining plain strained yogurt with a squeeze of lemon, dill and finely chopped cucumber.

09 of 30

Spaghetti Squash Casserole

a casserole in a white skillet

Strands of tender squash replace pasta for a more flavorful version of spaghetti pie casserole. Not to mention, spaghetti squash is a low-carb alternative to pasta and saves more than 150 calories per serving compared to a traditional recipe. A sprinkling of nutty fontina cheese melts into a gooey topping.

10 of 30

Weight-Loss Cabbage Soup

Loaded with cabbage, carrots, bell pepper and tomato, this healthy cabbage soup recipe packs in lots of flavor and is ultra-satisfying. This easy recipe makes a big batch for lunch or dinner all week.

11 of 30

Sweet Potato Hash Stuffed Portobello Mushrooms

Sweet Potato Hash Stuffed Portobello Mushrooms

Diced sweet potato, bell peppers and apples make a vegan stuffing inspired by the flavors of sausage. To add that savory flavor, we use poultry seasoning (don't worry, there's no actual poultry in it!). Piled into portobello mushroom caps, it creates a beautiful and filling plant-based main dish—perfect for the holidays.

12 of 30

One-Pot Lemon Asparagus Pasta with Shrimp

One-Pot Lemon-Asparagus Pasta with Shrimp — Brie Passano

This quick one-pot shrimp and pasta dinner is cooked with asparagus in a lemony sauce. Feta cheese sprinkled over the top adds another savory layer, but feel free to skip it and add additional fresh herbs and a lemon slice instead.

13 of 30

Chicken Kurma (Traditional Chicken Curry)

Chicken Kurma (Traditional Chicken Curry)

Naseema Kashefi prepares this richly flavored chicken curry on the milder side for New Arrival Supper Club events in Los Angeles. Add more serrano if you like it hot.

14 of 30

Baked Halibut & Fennel Packets with Chickpea Salad

Baked Halibut & Fennel Packets with Chickpea Salad — Ted Cavanaugh

These cute little baked halibut parcels are easy to assemble and even easier to clean up. The herbed chickpea salad is a delicious way to use an abundance of basil and parsley—and makes for a light lunch on its own. Haddock or barramundi are good substitutes for the halibut.

15 of 30

Spicy Chicken & Mango Collard Green Wraps

Spicy Chicken & Mango Collard Green Wraps — Jerrelle Guy

Be sure to carefully cut out the thickest part of the center rib and stem of the collard greens so the wraps can be tightly rolled up. Serve with extra hot sauce for those who like a little kick.

16 of 30

Lemon-Garlic Dump Dinner with Chicken, Potatoes & Brussels Sprouts

Lemon-Garlic Dump Dinner with Chicken, Potatoes & Brussels Sprouts — Caitlin Bensel

Tender chicken breast is bathed in a lemony marinade that brings a bright pop of flavor to this one-dish meal. The vegetables get crispy edges and, along with the juicy chicken, make this a winning combo.

17 of 30

Falafel Salad with Lemon-Tahini Dressing

Deep-fried falafel can be a total grease bomb. But these pan-seared falafel still get crispy in just a few tablespoons of oil with equally satisfying results. Be sure to use dried instead of canned chickpeas in this healthy recipe—canned chickpeas add too much moisture.

18 of 30

Caprese Stuffed Portobello Mushrooms

Caprese Stuffed Portobello Mushrooms

We've taken the key ingredients of the popular caprese salad—tomatoes, fresh mozzarella and basil—and piled them into portobello mushroom caps to make a delicious and satisfying vegetarian main dish.

19 of 30

Mushroom & Tofu Stir-Fry

This tofu veggie stir-fry is quick and easy, making it a great go-to weeknight meal. Baked tofu has a firm, toothsome texture that crisps well in a hot pan. You can find it in flavors like teriyaki and sesame, both of which are delicious here. Or opt for a smoked version, which has the same texture with a more robust flavor. Serve over brown rice.

20 of 30

Sheet-Pan Chicken & Vegetables with Romesco Sauce

Sheet-Pan Chicken & Vegetables with Romesco Sauce

Romesco sauce, a classic Mediterranean sauce made with roasted peppers, nuts, garlic and olive oil, is a delicious accompaniment to fish, grilled vegetables, omelets and this one-pan meal of roasted chicken and vegetables. Potatoes, broccoli and chicken thighs all roast together while you make the quick and easy sauce for a fast one-dish meal that's mouthwateringly delicious.

21 of 30

Chopped Cobb Salad with Creamy Garlic Dressing

Chopped Cobb Salad with Creamy Garlic Dressing — Joy Howard

In place of bacon, this satisfying salad uses store-bought crispy chickpeas for lower saturated fat and less prep time. Using fresh herbs, bright citrus and a creamy base of yogurt and mayonnaise for the dressing gives it a flavorful finish.

22 of 30

Brothy Ginger-Soy Noodles with Turkey & Bok Choy

This dish was inspired by Chinese dan dan noodles—ground pork and noodles in a spicy broth. We use ground turkey and omit the traditional Sichuan peppercorns for convenience but add hot sesame oil. Use toasted sesame oil instead if you want mild noodles.

23 of 30

Seared Scallops with White Bean Ragu & Charred Lemon

Seared Scallops with White Bean Ragu & Charred Lemon

This recipe for seared scallops with white beans and spinach turns out a healthy dinner that looks impressive (and tastes great) in just 25 minutes. Giving lemons a quick sizzle in the skillet amps up the flavor of this piccata-inspired dish. The heat helps release even more citrus juice and sweetens it too. When shopping for scallops, look for ones labeled "dry." Some scallops are soaked in a solution that prevents them from searing properly and can give them a soapy flavor.

24 of 30

Veggistrone

Veggistrone

This vegetable-packed minestrone soup recipe is inspired by a popular WW (formerly known as Weight Watchers) vegetable soup recipe. It makes a big pot of soup, so keep some in the refrigerator for up to five days and freeze the rest in single-serve portions. That way, you always have an easy, delicious vegetable soup to start your meal or to eat for lunch. Think of this vegetable minestrone recipe as a starting point for other healthy soup variations, too. Toss in leftover chopped cooked chicken, or whole-wheat pasta or brown rice to make it more satisfying.

25 of 30

Cast-Iron Skillet Pizza with Sausage & Kale

A piping hot cast-iron skillet turns pizza dough into a puffy, crisp-bottomed crust (similar to focaccia). If you have children, let them help make this easy pizza recipe. While you cook the sausage, have the kids tear up the kale—no knife required!

26 of 30

Goddess Veggie Bowls with Chicken

Dark green lacinato kale contrasts with the warm tones of bell peppers and tomatoes in this healthy green goddess salad recipe.

27 of 30

Easy Salmon Cakes

easy salmon cakes with dressing

These healthy salmon cakes are a delicious way to boost your intake of omega-3s. It is also a great way to use convenient canned (or leftover) salmon.

28 of 30

Cucumber, Tomato & Arugula Salad with Hummus

Tomatoes, cucumber, red onion and feta top arugula in this quick Greek-inspired salad. Served with whole-wheat pita and prepared hummus, it makes a filling yet healthy lunch.

29 of 30

Lemon-Garlic Chicken Penne with Pesto and Spinach

Lemon-Garlic Chicken Penne with Pesto and Spinach

This flavor-packed lemon-garlic chicken recipe calls for bone-in chicken breast halves cooked in a marinade made with 12 cloves of garlic, lemon juice and shredded lemon peels. The side of spinach is cooked right in the same skillet as the chicken, and a homemade basil pesto is added at the end of cooking time. Best of all, the marinated chicken can be frozen for up to a month to reduce the prep time.

30 of 30

No-Sugar-Added Vegan Oatmeal Cookies

Soft, chewy and no added sugar! Sweeten these classic oatmeal cookies with ripe bananas and raisins or dates. Plus, a touch of nut butter adds lots of flavor and holds the cookies together while keeping them vegan and gluten-free.

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