10 Diabetes-Friendly Restaurants and What to Order for a Healthy Meal

Eating out while managing diabetes can be challenging, but many restaurants offer diabetes-friendly options that can help you maintain stable blood sugar levels. Here are ten popular restaurants and some diabetes-friendly dishes you can order at each.

1. Chipotle Mexican Grill

What to Order:

• Bowl with Lettuce Base: Start with a bed of lettuce instead of rice or beans to keep carbs low. Add grilled chicken or steak, fajita vegetables, salsa, and guacamole. Skip the sour cream and cheese for a healthier option.
• Salad with Protein: Choose a salad with chicken, steak, or barbacoa, and top it with salsa, guacamole, and a light amount of cheese. Ask for dressing on the side and use it sparingly.

2. Panera Bread

What to Order:

• Greek Salad with Chicken: This salad is low in carbs and high in protein. The mix of greens, chicken, olives, and feta provides a satisfying meal without spiking blood sugar levels.
• You Pick Two Option: Pair a half Greek salad or Caesar salad (without croutons) with a cup of low-carb soup like the Ten Vegetable Soup. Avoid bread, chips, or sugary drinks.

3. Subway

What to Order:

• Salad or Protein Bowl: Opt for a salad or protein bowl instead of a sandwich to avoid the bread. Choose lean proteins like turkey, chicken, or roast beef, and load up on non-starchy vegetables. Top with oil and vinegar or a light dressing.
• Low-Carb Wrap: If you prefer a wrap, opt for the spinach wrap and fill it with lean meats and plenty of vegetables. Skip the high-carb dressings and sauces.

4. Olive Garden

What to Order:

• Grilled Chicken Margherita: This dish features grilled chicken topped with fresh tomatoes, basil pesto, and mozzarella. Pair it with steamed broccoli or a side salad with dressing on the side.
• Herb-Grilled Salmon: A great source of omega-3 fatty acids, this grilled salmon dish is served with a side of steamed broccoli. Avoid the breadsticks and pasta to keep carbs low.

5. Outback Steakhouse

What to Order:

• Grilled Chicken on the Barbie: This grilled chicken dish is served with a side of seasonal vegetables. You can also request a side salad with oil and vinegar instead of high-carb sides like mashed potatoes.
• Victoria’s Filet Mignon: A lean cut of steak, this option pairs well with a side of steamed vegetables or a house salad. Skip the starchy sides like baked potatoes or fries.

6. The Cheesecake Factory

What to Order:

• Seared Tuna Tataki Salad: This salad features seared tuna, avocado, and mixed greens, making it a great low-carb, high-protein option. Ask for dressing on the side and use it sparingly.
• SkinnyLicious Grilled Salmon: This dish is part of their lower-calorie menu and includes grilled salmon with a side of vegetables. Avoid bread or sugary drinks.

7. P.F. Chang’s

What to Order:

• Miso Glazed Salmon: This dish offers a healthy portion of salmon with a flavorful miso glaze, served with a side of steamed broccoli or other non-starchy vegetables.
• Lettuce Wraps: Opt for the chicken or vegetarian lettuce wraps, which are lower in carbs than many other menu items. Avoid rice and sugary sauces.

8. Applebee’s

What to Order:

• Grilled Chicken Breast: Served with a side of steamed broccoli or a house salad with light dressing. You can also opt for their "Under 600 Calories" menu items, which offer balanced meals with controlled portions.
• Shrimp ‘N Parmesan Sirloin: A protein-rich dish with grilled shrimp and a lean steak, served with a side of vegetables. Skip the mashed potatoes to keep carbs in check.

9. Red Lobster

What to Order:

• Garlic-Grilled Shrimp: A low-carb, high-protein option, served with a side of broccoli or a house salad with oil and vinegar dressing. Avoid the cheddar biscuits and starchy sides like rice or baked potatoes.
• Wood-Grilled Salmon: A healthy option rich in omega-3s, served with a side of asparagus or steamed broccoli.

10. Starbucks

What to Order:

• Protein Box: Opt for the Protein Box with boiled eggs, nuts, cheese, and apple slices. It provides a balanced meal without excess carbs.
• Egg Bites: The egg white and red pepper egg bites are low in carbs and high in protein, making them a diabetes-friendly snack or breakfast option.
• Low-Sugar Drinks: Choose coffee or tea without added sugars or syrups. For a latte, opt for unsweetened almond milk or coconut milk and ask for sugar-free syrup if needed.

Conclusion

Eating out while managing diabetes requires careful menu choices to maintain stable blood sugar levels. By selecting lean proteins, non-starchy vegetables, and avoiding high-carb and high-sugar foods, you can enjoy meals at your favorite restaurants without compromising your health. Always remember to monitor portion sizes and be mindful of hidden sugars and carbs in dressings, sauces, and beverages.