WTD's Recipe Bank

Carb-Counted, Family-Friendly Recipes

As a D-mom I'm always looking for new ideas for meals, snacks and special occasions. I'm thrilled when I find recipes that are nutritious, interesting, carb-counted, and great-tasting, that my whole family will eat. I started collecting our family's favourites and those from other T1D families, and...

Each month on WaltzingTheDragon.ca we share a new recipe for one of these family-friendly, mostly healthy (sometimes treat-y!) snacks and meals. To make the grade, the recipe has to be (1) easy, because I don't enjoy fussing in the kitchen, (2) made and meticulously* carb-counted by and for a real family who is living with type 1 diabetes, and (3) enthusiastically received by that family. Below is a collection of the most popular of these recipes featured over the past several years. I hope your family enjoys them as much as mine has!

All the best to you and your loved ones,

-Michelle

(*My son was diagnosed with type 1 diabetes at just over one year of age - I know the negative impact on a little body, a carb-sensitive body, of being only a couple grams off in terms of carbohydrate content. As a result, I'm precise when I calculate carbs, and trust that guest contributors are cut from the same cloth! However, for your family's safety, I still encourage you to re-calculate the carb content for yourself when you make a Recipe of the Month, just in case your version varies in terms of ingredients or serving sizes.)

Current Recipe of the Month:
Check it out here

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Breakfast


Pepperoni Pizza Muffins

For school lunches, or for Father’s Day breakfast-in-bed surprise … these mozza-cheesy pizza muffins are easy to make, so kids of all ages can lend a hand. And who doesn’t love pizza for breakfast?!


  • Grab-&-Go Breakfast
  • School Lunch/Snack
  • Gluten-Free version
  • Nut-Free (School Safe)
  • Father's Day

Mini Frittata with Veggies

Make-ahead and freeze these one-bite egg, veggie, meat, and/or cheese Frittatas, filling them with your child’s favourite ingredients. Then simply heat and serve for a quick breakfast, snack or school lunch.


  • Fun Veggies!
  • Quick Breakfast
  • School Lunch/Snack
  • Make ahead
  • Low Carb
  • Naturally Gluten- & Nut-Free
  • Dairy-Free option
  • Easy! Kids can help

Healthy (Flour-less) Breakfast Cookies

Tropical Coconut...Oatmeal Raisin...Pumpkin Pie...Blueberry Choc Chip...Maple Walnut

Starting with a rolled oat + nut butter base, you have the flexibility to customize your cookies by adding your family’s favourite dried fruits, nuts and seeds. Make a different creation every time!




  • Grab-&-Go Breakfast or Snack
  • Healthy Treat
  • Low GI
  • Gluten-Free (flour-less)
  • Dairy-Free / Vegan
  • Easy! Kids can help

Mom-Saver Hashbrown Casserole

Classic make-ahead, 1-pan, breakfast-in-bed. A hearty combination of starch (hashbrowns, crushed cornflakes) and protein (egg, ham & cheese) that will fill everyone up! EASY, so the kids can help; TASTY, so everyone’s happy; SIMPLE, so no one has to stress. 



  • Make-ahead, 1-pan meal
  • Mother's Day
  • Easy! Kids can help
  • Gluten Free version
  • Nut-Free (School-Safe)

Jumbo Pumpkin Pancakes

This recipe is easy, so kids can get in on the act; it uses canned pumpkin, which is inexpensive, a good source of fibre, and readily available all year round. But if all that sounds a little TOO healthy, then pour on the maple syrup, top with whipped cream, and ENJOY!



  • Healthy Treat
  • Father's Day
  • Gluten Free version
  • Nut-Free (School-Safe)
  • Dairy-Free

Chia Pudding

Chocolate Raspberry...Blueberry Maple

Fibre-rich and low carb, chia pudding is a great alternative to overnight oats: prep the chia seeds the night before, then customize the next day by adding your favourite seeds, nuts, and fresh or dried fruit for a quick, nutritious breakfast or mid-afternoon snack.


  • Breakfast; Snack
  • Nutritious
  • One-Bowl Meal
  • No-bake
  • Low Carb
  • Low GI
  • Naturally Gluten-Free
  • Nut-Free options
  • Dairy-Free / Vegan

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Lunch & Supper


Sweet Potato Sheet Pan Supper

with Black Beans + Corn

This black bean, corn and sweet potato meal is simple to make and nutritious, packed with vegetables and other whole foods. One pan means quick clean-up!


  • Easy, One-Pan Meal
  • Low GI
  • Naturally Gluten-, Nut- & Dairy-Free
  • Vegan adaptable

Chicken Souvlaki Kebabs

This low carb, summer grilling recipe is great for a camping trip or a backyard BBQ… or prep it in advance for a quick after-work meal.


  • Make-ahead Supper
  • Camping/Grilling
  • Low Carb
  • Gluten-, Nut-, & Dairy-Free

Ground Chicken Chili

If you could use a little comfort today, a hot bowl of chicken chili is just the antidote; low-fat ground chicken (or turkey), plus beans, tomatoes and mushrooms.


  • Easy, One-Pot Meal
  • Make-ahead
  • Winter-Warm-Up
  • Comfort Food
  • Camping/Grilling
  • Low GI
  • Gluten-Free
  • Nut-Free
  • Dairy-Free (Optional)

Moroccan Rice & Beans

with Chick Peas & Raisins

Quick and easy, one-pot meal… healthy, all-natural ingredients… gluten-free and dairy-free… low on the Glycemic Index.


  • Easy, One-Pot Meal
  • Low GI
  • Gluten-Free
  • Dairy-Free / Vegan
  • Winter-Warm-Up

Southwest Beef Chili

with corn & salsa

An easy, one-pot, naturally gluten-free, high fibre, hearty warm-up for cold winter days.


  • Easy, One-Pot Meal
  • Make-ahead
  • Winter-Warm-Up
  • Comfort Food
  • Camping/Grilling
  • Low GI
  • Gluten-, Nut- & Dairy Free

Corn Muffins (GF)

Match these honey-sweetened, gluten-free corn muffins with Southwest Beef Chili for a complete, comfort-food meal to warm the ones you love.


  • Healthy Snack
  • Supper Side
  • Winter-Warm-Up
  • Comfort Food
  • Gluten-Free
  • Nut-Free (School Safe)

Crispy Zucchini Fritters

Looking for new ideas for school lunches and snacks? Looking for ways to get your kids to eat more veggies? These savoury waffles taste great warm for lunch at home, or even luke-warm by snack-time at school, and are quick and easy to make (only 4 steps).


  • School Lunch/Snack
  • Grab-&-Go Breakfast
  • Healthy Snack
  • Supper Side
  • Gluten-Free option
  • Nut-Free (School Safe)
  • Fun veggies!

Warm Vermicelli Noodle Bowl

with Grilled Pork

This fresh and tasty dish is full of healthy, natural ingredients, and has become a favourite in our house. The chopping and marinating can be done in advance, making the meal a quick and easy pull-together for busy days.


  • Easy Supper
  • Grilling
  • Fun Veggies!
  • Low GI
  • Gluten-Free
  • Nut-Free (optional)
  • Dairy-Free

Watermelon Feta Salad

with Walnuts & Olives

This easy summer salad is refreshing and nutritious: Watermelon, a hydrating fruit, is combined with the good fats in feta, olive oil, and walnuts, slowing down carb-digestion and mediating post-meal blood glucose.


  • Nutritious
  • Gluten-Free
  • Supper Side
  • Summer Fun!

Spooky Tomato Rice Soup

This nutritious home-made tomato, rice, basil and coconut milk soup is made with healthy ingredients for you, and decorated with a spooky Halloween cheese cut-out for your little one.


  • Halloween
  • Fun Veggies!
  • Low GI
  • Low Carb
  • Gluten-Free
  • Nut-Free
  • Vegan-adaptable
  • Winter-Warm-Up

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Snacks & Treats


PB & O Protein Balls

with Peanut Butter, Rolled Oats, & Chocolate Chips

A quick and easy, portable snack for families on the go, these sweet-with-a-hint-of-salty protein and oat balls are simple enough for kids to make, yummy enough that you can’t eat just one, and healthy enough that you don’t have to!


  • Healthy Snack
  • Grab-&-Go Breakfast
  • Low GI
  • GF option
  • Dairy-Free
  • Easy! Kids can help
  • No bake

I ♥ Cheesy Crackers

A savoury alternative for Valentine’s Day, these bite-sized, heart-shaped Cheese Crackers have only 5 ingredients (that you probably already have on hand), presenting a healthy, convenient, and preservative-free alternative to commercially-made crackers.


  • Valentine's Day
  • School Lunch/Snack
  • Gluten-Free option
  • Nut-Free (School Safe)
  • Healthy Snack

Fruit Smoothie Popsicles

Peach Melba, Canada Colada, or Mochaccino

Fresh or frozen fruit transformed into popsicles… or skip the freezer and serve as a morning smoothie. Three flavour variations: raspberry-peach; tropical pineapple + coconut + banana; day-revving coffee + chocolate.


  • Healthy Treat
  • Breakfast
  • Summer Fun!
  • Low GI
  • Gluten-Free
  • Nut-Free option

Smash 'em! Trail Mix

for Back-to-School

This trail mix is made completely for – and by – kids! It was even created by 8-year-old Gemma, all on her own. We’ve outlined some sweet-and-salty, (mostly) healthy, nut-free (ok for school snack-time), gluten-free ingredients… but your kids can get creative and add their favourite bits and bites to make their own unique creation.


  • School Lunch/Snack
  • Healthy Snack
  • Gluten-Free
  • Nut-Free (optional)
  • Dairy-Free
  • Easy! Kids can do it

Pepperoni Pizza Crisps (Keto)

These pepperoni Pizza Crisps are low-carb, high flavour, keto-friendly, carb-counted and versatile: use your family’s favourite pizza toppings for a quick, easy, YUMMY snack.


  • School Lunch/Snack
  • Fun Veggies!
  • Easy! Kids can help
  • Low Carb
  • Gluten-Free
  • Nut-Free (School Safe)

Banana Nice Cream

Chocolate, Berry, or Piña Colada

A simple, 4-ingredient take-off on ice cream... Nutritious, low fat, sweet frozen treat that's good for you! 3 flavour variations.


  • Healthy Treat
  • Low GI
  • Gluten- & Nut-Free
  • Dairy-Free Option
  • Vegan Option
  • Summer Fun!

Creamy Red Pepper + Bacon Cups

These low-carb Sweet Pepper “boats," layered with cream cheese and bacon bits, make a great school-ready lunch idea.


  • School Lunch
  • Fun Veggies
  • Low Carb
  • Naturally Gluten-Free
  • Nut-Free (School Safe)
  • Easy! Kids can help

Raspberry Fool

This summer dessert is perfect when the berries are at their best. It’s not too sweet to send blood sugars into orbit; but it is rich. Use any berries that are in season.


  • Healthy Treat
  • Low GI
  • Lower Carb
  • Gluten-Free
  • Nut-Free
  • Summer Fun!

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Chocolate Black Bean Brownies

A healthy treat that doesn’t taste like one! Made with high fibre black beans, gluten-free oats and dairy-free chocolate chips, these rich, chocolatey brownies are free of most major allergens (making them the ideal take-along for a party or potluck) and yummy enough that they’ll never know they’re eating beans!


  • School Lunch/Snack
  • Healthy Treat
  • Lower carb than other brownies
  • Gluten-Free
  • Nut-Free (School Safe)
  • Dairy-Free / Vegan adaptable

Chocolate Cherry Bark

A fancy sweet and salty treat, yet surprisingly easy to make… you can enjoy this cashew and dried-cherry Chocolate Bark any day of the year.


  • Valentine's Day
  • Sweet Treat
  • GF option

Two-Bite Brownie Nests

with candy eggs

You can create these yummy and adorable spring nests using your favourite brownie recipe, or… for the low-fuss, super-easy version, just buy two pre-made ingredients, assemble and you’re done!


  • Easter / Spring
  • Sweet Treat
  • Gluten-Free option
  • No bake option
  • Easy & Fun for Kids!

Spring Cake Pops

A mixture of cake and icing, dipped in colourful chocolate… cake pops are yum on a stick!


  • Easter / Spring
  • Birthday Party
  • Sweet Treat
  • Gluten-Free option
  • Nut-Free

Flower Lemon Tarts

Spruce up your spring… celebrate the sun (and the Son!)… brighten your Easter dinner with these yummy (and easy) Lemon Tart Flowers… carb-counted (as always).


  • Easter / Spring
  • Mother's Day
  • Sweet Treat
  • Nut-Free (School Safe)

Sweet & Salty Pretzel Flowers

Candy-coated chocolates on pretzels make a sweet and salty, kid-approved treat for Mom for Mother’s Day, or an easy, yummy cooking activity for you and your kids to do together.


  • Mother's Day
  • Easter / Spring
  • Sweet Treat
  • Nut-Free (School Safe)
  • No baking
  • Easy & Fun for Kids

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Healthy Hallowe'en Gummies

These home-made gummies contain only natural fruit sugars, and use your favourite ready-made or home-made smoothies. We’ve also included an adaptation here for a higher-glucose version that you can use as a home-made treatment for low blood sugar.


  • Hallowe'en
  • Low Carb
  • Gluten-Free
  • Nut-Free
  • No Baking
  • Quick & Easy
  • Customize it!

Chocolate Cookie Witch Hats

These adorable Witch Hats use ready-made ingredients so you can whip up a batch… QUICK!


  • Hallowe'en
  • Sweet Treat
  • Gluten-Free option
  • No Baking
  • Easy & Fun for Kids

Mint Chocolate Krispie Frankenstein Bars

A minty twist on the classic rice krispies treat, these adorable, chocolate-dipped monsters come stomping into your spooky celebration!


  • Hallowe'en
  • Sweet Treat
  • Gluten-Free option
  • Dairy-Free
  • Nut-Free (School Safe)

Pecan Pie Dessert Balls

Bite-sized chocolate-dipped, ground-pecan + graham cracker + maple treats: popular at holiday parties; keep well in the freezer to serve surprise guests; elevate your Christmas Eve game for Santa Claus and his reindeer! 


  • Holiday Party
  • Sweet Treat
  • Gluten-Free (Optional)
  • Dairy-Free / Vegan

Christmas Tree Piñatas


No-bake “edible Christmas crackers”... Fill them with candies, nuts, cereal or a small trinket for a unique, homemade gift or party favour. Half the fun is breaking them open to find the surprise inside!


  • Christmas
  • Party Favour
  • Sweet Treat
  • Gluten-Free
  • Nut-Free
  • Easy & Fun for Kids

Current Recipe of the Month:
Check it out here
More on Carb Factoring By Weight for mixed recipes:
Carb Factoring

This material has been developed from sources that we believe are accurate, however, as the field of medicine (in particular as it applies to diabetes) is rapidly evolving, the information should not be relied upon, as it is designed for informational purposes only. It should not be used in place of medical advice, instruction and/or treatment. If you have specific questions, please consult your doctor or appropriate health care professional.

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