If you've been diagnosed with gestational diabetes, you know that dinner isn't just about eating—it's about balance, blood sugar, and feeling full without a spike. Finding meals that satisfy and stabilize can feel overwhelming at first, but it does get easier with the right strategies and a little support. We want to stress that carbs are not the enemy. In fact, they're essential for your baby’s growth. The key is choosing the right kinds of carbs, in the right portions, paired with protein, fiber, and healthy fats.
This guide offers practical, satisfying dinner ideas with suggested carb options for each—so you can build meals that work for your glucose numbers and support your baby’s development.
Balance is everything: Prioritize protein, healthy fats, and fiber-rich carbs.
Eating order matters: Start your meal with protein and veggies before touching carbs—this can help minimize blood sugar spikes.
Portion size counts: Even GD-friendly foods can spike you if the quantity isn’t right for your body.
Carb tolerance is personal: Use a glucose monitor to figure out what swaps work best for you.
Movement helps: A short post-dinner walk can go a long way in managing post-meal blood sugar.
Hydration matters: Simple habits like sipping water throughout the day can support glucose levels
Before diving into meal ideas, it helps to understand what a balanced plate looks like when managing gestational diabetes. While individual needs may vary, this simple plate method can help guide portion sizes and food choices:
50% Non-Starchy Vegetables: Think leafy greens, broccoli, zucchini, cauliflower, peppers, and mushrooms. These are low in carbs, high in fiber, and help fill you up.
25% Lean Protein: Choose options like chicken, turkey, fish, eggs, tofu, or legumes. Protein slows digestion and helps balance blood sugar levels.
25% Complex Carbohydrates: Opt for slow-digesting carbs such as quinoa, lentils, wild rice, barley, or sweet potatoes. These offer more fiber and nutrients and have a gentler impact on blood sugar.
Healthy Fats (Add as needed): Include small portions of fat from sources like olive oil, avocado, nuts, seeds, or full-fat dairy to promote satiety and further support glucose control.
Most providers recommend around 45 grams of carbohydrates at dinner to support steady glucose levels without spikes. This amount may be adjusted based on your body’s response, glucose readings, and overall health needs.
Note: Carb needs are highly individual, and everyone’s carb tolerance varies. Always follow the specific guidelines given by your doctor, midwife, or registered dietitian. If you’re unsure, use a glucose monitor to learn how your body responds to different meals and adjust accordingly. The options below offer 3–4 different carb bases so you can test what feels best for you.
Each includes balanced carb choices and alternatives to make dinner both nourishing and blood sugar-friendly.
Buy: Chicken breast, spinach, garlic, olive oil
Carb options:
Wild rice/brown rice
Quinoa
Brown rice
Barley
Buy: Chicken thighs, green beans, olive oil, garlic
Carb options:
Mashed cauliflower (low-carb)
Mashed sweet potato
Mashed turnip
Half mashed potatoes & half cauliflower
Buy: Salmon, Brussels sprouts, olive oil, lemon
Carb options:
Quinoa
Farro
Couscous
Brown rice/wild rice
Buy: Lean ground turkey, protein pasta, marinara, Parmesan
Carb options:
Protein pasta (chickpea/lentil-based)
Zucchini noodles (lower-carb alternative)
Soba noodles (buckwheat)
Spaghetti squash
Buy: Bell peppers, ground beef or turkey, diced tomatoes, onion, garlic, cheese
Carb options:
Quinoa
Brown rice/wild rice
Barley
Riced cauliflower (lower-carb alternative)
Buy: Eggplant, marinara, mozzarella, Parmesan, olive oil
Serve with a side of:
Whole wheat pasta
Lentil pasta
Farro
Brown rice/wild rice
Buy: Chicken breasts, almond or whole wheat flour, eggs, olive oil
Mash base options:
Mashed cauliflower
Mashed sweet potatoes
Mashed parsnip
Rutabaga mash
Buy: Cod, lentils, Brussels sprouts, garlic, lemon
Carb options:
Lentils
Chickpeas
White beans
Quinoa
Buy: Sweet potatoes, shredded chicken, fresh spinach
Carb options:
Sweet potato
Spaghetti squash
Roasted pumpkin
Roasted potato
Buy: Spaghetti squash, ground turkey/beef, marinara, Parmesan
Carb options:
Lentil pasta
Chickpea pasta
Zoodles
Protein-enriched pasta
Buy: Grilled chicken, low-carb tortillas, cheese, salsa
Tortilla alternatives:
Almond flour wraps
Egg white wraps
Corn tortillas
Whole wheat tortillas (watch carb count)
Buy: Ground meat, lettuce, avocado, salsa, cheese
Carb options:
Black beans
Pinto beans
Brown rice/wild rice
Quinoa
Buy: Chicken breast, broccoli, garlic, Parmesan, cream
Carb options:
Protein pasta
Chickpea or lentil pasta
Zoodles
Spaghetti squash
Buy: Chicken, cucumber, tomato, feta, olives, lemon
Carb options:
Farro
Bulgur wheat
Brown rice/wild rice
Couscous
Buy: Low-carb tortillas, marinara, cheese, toppings
Crust alternatives:
Portobello mushroom caps
Cauliflower crust
Eggplant rounds
Whole wheat pita
Buy: Zucchini, lean meat, marinara, cheese
Side mash options:
Sweet potatoes
Cauliflower
Potatoes (or half mashed potatoes & half cauliflower)
Parsnip puree
Buy: Lean beef, zoodles, garlic, peanut sauce
Carb options:
Chickpeas
Edamame
Quinoa
Brown rice/wild rice
Buy: Beef or turkey patty, cheese, tomato, avocado, greens
Bun options:
Whole wheat bun
Lettuce wrap
Sweet potato bun
Sourdough (small slice or open-face)
Buy: Chicken wings, sweet potatoes, non-starchy vegetables (e.g., broccoli, zucchini, bell peppers)
Carb options:
Sweet potatoes
Mashed pumpkin
Potatoes
Parsnips
Buy: Chicken breast, white beans, chilies, garlic, broth, broccoli, cauliflower
Carb options:
White beans
Black soybeans
Brown rice/wild rice
Barley
Buy: Shrimp, bell peppers, broccoli, carrots, low-sodium soy sauce, garlic, sesame oil
Carb options:
Brown rice/wild rice
Quinoa
Cauliflower rice (low-carb option)
Shirataki noodles
Buy: Chicken breast, bell peppers, onions, fajita seasoning
Carb options:
Low-carb tortillas
Lettuce wraps
Brown rice/wild rice
Black beans (watch portion)
Buy: Extra-firm tofu, coconut milk (light), curry paste, spinach, zucchini
Carb options:
Brown rice/wild rice
Lentils
Quinoa
Riced cauliflower (lower carb)
Buy: Tilapia, cabbage, olive oil, vinegar, carrots
Carb options:
Roasted sweet potatoes
Parsnip fries
Mashed potatoes
Brown rice/wild rice
Enhance the nutritional value and blood sugar friendliness of your meals with these simple cooking strategies:
Use broth instead of water: When cooking grains like rice, quinoa, or pasta, opt for bone or chicken broth instead of water. This not only adds flavor but also provides additional nutrients like collagen and amino acids, which may support insulin sensitivity.
Cook, cool, and reheat: After cooking starchy foods such as rice or pasta, let them cool in the refrigerator for several hours or overnight before reheating. This process increases their resistant starch content, a type of carbohydrate that resists digestion and acts similarly to dietary fiber, potentially leading to improved blood sugar control.
Incorporate resistant starch-rich foods: Include foods naturally high in resistant starch, like lentils and beans to help manage blood glucose levels.
When shopping for gestational diabetes-friendly dinners, keep these tips in mind:
Choose whole, minimally processed foods: Fresh or frozen (non-starchy) vegetables, lots of proteins (chicken, fish, turkey, beef, pork, tofu, cheese), and whole grains like quinoa or farro.
Keep healthy staples on hand: Olive oil, nuts, nut butters, seeds, and low-carb tortillas for easy meal assembly.
Read labels carefully: Watch out for added sugars, especially in sauces, marinades, and packaged foods. Concentrate on total carbs rather than net carbs.
Make a grocery list: Plan your meals for the week to avoid impulse purchases and stick to your blood sugar goals. Head to our Daily Shopping Lists for more inspiration and ideas!
Know your body: Carb tolerance varies—choose grains and starches that work best for you personally.
Looking for more community support, real meal examples, or dinner swaps from people who get it? Join the HIgedi app — a space made by and for women navigating gestational diabetes. Share your wins, ask for feedback, and make dinner feel less like a chore.
1. What should I eat for dinner with gestational diabetes?
Aim for a balanced plate with protein, non-starchy vegetables, and a moderate amount of complex carbs like quinoa, wild rice, or lentils. Pairing protein with fiber-rich carbs can help stabilize blood sugar levels.
2. Can I eat carbs with gestational diabetes?
Yes! Carbs are essential for your baby’s development. The goal is to choose slow-digesting carbs (like whole grains or legumes), eat them in moderate portions, and always pair with protein and fiber to prevent blood sugar spikes.
3. What’s the best time to eat dinner with gestational diabetes?
Most people do best eating dinner at least 2–3 hours before bedtime. This gives your body time to digest and can help keep overnight glucose levels more stable.
4. Should I avoid potatoes and pasta completely?
Not necessarily. Some women with gestational diabetes tolerate small to moderate portions of potatoes, sweet potatoes, whole wheat pasta, or protein-enriched pasta—especially when paired with a good source of protein and non-starchy vegetables. The key is portion control and balance. Testing your blood sugar after meals can help you understand what works best for your body.
5. Is quinoa good for gestational diabetes?
Yes, quinoa can be a beneficial addition to a gestational diabetes meal plan. As a whole grain, quinoa is rich in fiber and protein, which help slow digestion and stabilize blood sugar levels. It also has a low glycemic index of around 53, meaning it causes a slower rise in blood glucose compared to higher-GI foods. Quinoa is also a complete protein, containing all nine essential amino acids, and is gluten-free, making it suitable for those with gluten sensitivities. However, individual responses to quinoa can vary. It's advisable to monitor your blood sugar levels after consuming quinoa to understand how it affects you personally.
6. What’s a good post-dinner habit for gestational diabetes?
A short walk (10–20 minutes) after dinner can help reduce blood sugar spikes. Staying hydrated and monitoring your levels consistently also helps manage your numbers effectively.
7. Is eating order really important?
Yes. Studies suggest that eating your vegetables and protein before your carbs can significantly reduce glucose spikes. Try this technique at dinner and see how your body responds.
8. Can I eat out or order takeout with gestational diabetes?
Yes, you absolutely can eat out or order takeout with gestational diabetes—it just takes a bit of planning and awareness. Focus on meals that combine lean proteins, fiber, and healthy fats while being mindful of carbs.
Tips for ordering:
Choose whole food-based options (grilled, roasted, or steamed over fried or breaded).
Watch portion sizes—consider sharing a dish or boxing half to go.
Ask for dressings, sauces, and carbs (like rice, bread, or pasta) on the side so you can control how much you eat.
Don’t be afraid to customize—swap fries for salad, or ask for extra veggies.
Pair carbs with protein and fat to help balance blood sugar.
Eating out doesn’t have to be stressful—just focus on balance and what works best for your body.
Check out our full guide more tips and specific food ideas from popular restaurants: Eating Out with Gestational Diabetes
Get a Free 20-Day Shopping List
