A sheet-pan recipe like this brings together high-fiber chickpeas, antioxidant-rich vegetables, and healthy fats—ideal for stabilizing blood glucose levels while pleasing the palate.
Why This Meal Is Perfect for Diabetes
- Chickpeas are packed with protein and soluble fiber, helping slow carbohydrate absorption.
- Carrots, asparagus, onions, and peppers provide antioxidants and micronutrients that support metabolic health.
- Olive oil & balsamic boost flavor and reduce post-meal glycemic load.
- One pan, minimal cleanup—ideal for daily adherence to a healthy eating pattern.
Ingredients
- 1 can (15 oz) chickpeas, drained & rinsed
- 1 red onion, sliced
- 1 cup baby carrots
- 1 bunch asparagus, trimmed
- 2 tbsp olive oil
- 1 tbsp balsamic vinegar
- 1 tsp garlic powder, salt & pepper
- Optional: 1 tbsp grated parmesan
Instructions
- Preheat oven to 400°F (200°C).
- Toss all ingredients in a bowl until well coated.
- Spread evenly on a parchment-lined baking sheet.
- Roast for 25–30 minutes, flipping halfway through.
- Serve warm as a main or side dish.
Nutritional Benefits for People with Diabetes
This dish is high in fiber, low in added sugars, and rich in polyphenols and prebiotics. It supports:
- Improved insulin sensitivity
- Reduced oxidative stress
- Appetite control and better satiety
“The Mediterranean diet, especially meals like this, is clinically proven to reduce HbA1c and cardiovascular risk in people with Type 2 Diabetes (T2D).” — DIAEAT
Recommended Tools & Apps
- Air fryer or oven thermometer for better precision
- CGM (e.g., Dexcom, Libre) to monitor post-meal impact
- MySugr or Carb Manager to log this recipe into your meal tracker
