5 min read

14 favourite low carb meals on the Defeat Diabetes Program

At Defeat Diabetes, we’re on a mission to get Australia cooking again by inspiring you to cook low carb, healthy fat recipes.We reckon it’s the key to sending type 2 diabetes into remission.

You might believe that low carb means eating nothing but a carrot stick and limp lettuce for dinner, but that’s not the case. We’re here to prove that you can still eat your fave pub meals and more (maybe minus a few beers), never feel hungry again and drop centimetres off the waistline.

So without further ado, here’s a glimpse of the top 14 Defeat Diabetes recipes of all time as rated by our members (and our mums!).

14. Baked Chicken Wings

Baked Chicken Wings

Chicken wings are oh-so-finger-licking good. But when you go low carb, it’s the sneaky sauces and marinades you’ve got to keep an eye out for. Some supermarket sauces contain as much as 12.5 teaspoons of sugar per 100ml. Ouch!

Our Baked Chicken Wings taste good on their own with a sprinkle of salt or paired with a low carb homemade aioli for those who can’t resist a cheeky dip. A quick and easy recipe that can be adapted to suit your mood; no wonder our members love ‘em so much.

13. Stuffed Salmon with Avocado

Stuffed Avocado with Salmon

This recipe is an excellent source of healthy omega 3 fatty acids, you'll hit your healthy fat quota with this one!

12. “Noatmeal” Overnight Oats

Noatmeal TN

Overnight oats have become widely popular in recent years - and with good reason. It’s a cinch to prepare and is deeply filling. But those carbs can add up!

Our clever recipe team has come up with a grain-free version that’s lighter on the carbs, healthier and just as filling! We’re big on giving our members time-saving cooking (or no-cook) hacks, so we love a quick and easy brekkie that gives you an extra fews minutes on the alarm clock. Zzzzz!

11. Broccoli Cheese Soup

Broccoli Cheese Soup

Cheesy, green and so easy! The perfect soul-warming soup to get the tastebuds tingling.

10. Easy Sausage Tray Bake

Easy sausage TN

We’re a sucker for a time-saver, so what’s better than a dinner that takes only 5 minutes to prep? I’ll wait…

We like to keep things simple at Defeat Diabetes, so our Easy Sausage Tray Bake wins the race with only 5 minutes of prep required. Simple, colourful and delicious with minimal cleanup. Our program is FULL of time-saving recipes just like this!

9. Saucy Moroccan Lamb

Saucy Moroccan Lamb

A cheat’s tagine made from classic Moroccan spices and lamb mince. Using mince is a great affordable way to increase variety in your diet by using different meats. 

This recipe is a great one to freeze for nights when you don’t feel like cooking. 

8. Peppery Chicken Curry

Peppery Chicken Curry

Food can transport us across the world with just our taste buds. This Indian-style Peppery Chicken Curry is a total flavour bomb that can be put together quite literally with just the pantry staples.

You could be eating a Mexican Burrito Bowl for lunch and a delicious heart-warming curry for dinner. At Defeat Diabetes, we bring the world to you.

7. Dr Brukner’s Muesli

Dr. Brukner's Muesli

Defeat Diabetes founder Dr Peter Brukner decided to try a low carb diet a few years ago after being diagnosed as prediabetic. After three months, the results were incredible: reversing all his metabolic abnormalities as well as losing 13kg.

Dr Brukner knows too well that a carb lifestyle can change your life, and he’s spreading the word, one recipe at a time. Dr Brukner’s Muesli is a healthy, no-cook brekkie or snack with natural sweetness (thanks to cinnamon). It’s fantastic to have on standby and one the kids will love.

6. Chilli Con Carne

Chilli Con Carne

Flavour central! This quick and easy Chilli Con Carne is the perfect blend of rich tomato and kick of spice, so even those who can't handle the heat will love this one.

5. Warm Veggie Salad with Almonds

veggie salad tn

While we're big fans of hearty, filling fare at Defeat Diabetes, sometimes even we crave something a little lighter. But just to prove that salads don't have to be boring, meet our Warm Veggie Salad with Almonds.

When lettuce just won’t cut it, you can whip this one up for lunch or a solid side dish. Who said you don’t make friends with salad?

4. Quick Italian Meatballs

Quick Italian Meatballs

This recipe is perfect for making a big batch, freezing in containers and cooking whenever you need them!

Why not take them to work and pair with a side salad? Or make a big tomato sauce and have on top of cauliflower rice - there are so many options!

Get your hands dirty and enjoy an authentic taste of Italy!

3. Instant Miso Soup with Enoki And Bok Choy

Instant Miso Soup with Enoki And Bok Choy

Is there anything better than a soup that only requires a kettle! This simple and easy Miso Soup is a total flavour bomb, with minimal effort!

2. Easy Cheesy Frittata

Easy Cheesy Frittata - 896 x 504px

This generous recipe makes 2-3 frittatas, leaving you with plenty of leftovers for a grab and go breakfast or easy meal.

1. Pot Roast Chicken and Vegetables

Pot Roast Chicken And Vegetables

There isn't much better than a classic roast chicken. This one is a throw-it-all-in type dish, making it easy, tasty and something the whole family will love!

Please everyone in your household with the juicy, tender, and easy roast chook. This dish is also perfect for mixing and matching the vegetables according to the season and what you have available at home.

Join Australia's first evidence-based and doctor-led program transforming the health of Australians.

Start your free trial here.