Diabetes Meal Plans Australia

Low Carb Meal Planning for Type 2 Diabetes & Prediabetes in Australia

5 Easy, Blood Sugar-Friendly BBQ Chicken Meals + Recipes

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Grabbing a BBQ chicken at Coles or Woolworths makes a great start to any meal. 

Chicken is high in protein to satisfy the appetite and it’s low in carbs, so friendly on blood sugar. Plus, it’s already cooked so it saves you time and can be shredded to include in a variety of meals, such as the ones below. 

1. Chicken Posole 

Posole is a thick Mexican soup with a fresh slightly spicy flavour – very satisfying.

DMP Chicken Posole

Serves 4

Ingredients

  • 700g tomato passata 
  • 2 cups water
  • 1-2 teaspoon ground cumin 
  • 1/4-1/2 teaspoon chilli powder (depending how hot you like it)
  • 2 cups shredded BBQ roast chicken
  • 1 x 60g pack baby spinach, shredded by hand
  • 1 x 400g can cannelini beans – drained
  • 1/2 cup grated cheddar cheese
  • Fresh coriander (optional)

Instructions



  1. Place the passata and water in a medium saucepan and bring to a simmer.




  2. Add the cumin and chilli and simmer for 3-5 minutes.




  3. Add the chicken, baby spinach and beans, and simmer for 3-5 minutes, until the greens are wilted and the chicken is heated through. Season with salt and pepper to taste.




  4. Serve in bowls with shredded cheese over the top and freshly chopped coriander to garnish.


CARBS: 18g | FIBRE: 7g

OPTIONS

Cheats: Use taco or cajun seasoning to add flavour and spice to the soup, instead of using the spices in the ingredients listed above.

Garnish with:

  • shredded lettuce or cabbage
  • extra chilli peppers, sliced
  • sliced spring onion 
  • diced avocado
  • a squeeze of lemon or lime
  • a spoonful of sour cream or plain Greek yogurt

2. Instant Chicken Caesar Salad

Just 2 ready-bought ingredients to whip up a meal in a flash!

Serves 1

Ingredients

  • 1 pre-packaged caesar salad kit
  • 1/4 BBQ roast chicken – shredded

Instructions

Place the shredded chicken in with the caesar salad mix, combine everything and enjoy!

CARBS: 10g | FIBRE: 2g

3. Cheesy Chicken Stuffed Peppers

A thoroughly enjoyable meal combining the sweetness of capsicum with the burst of a cheesy interior.

Serves 2
 
Ingredients
  • 3 red capsicum – deseeded and halved lengthways
  • 1.5 cups shredded, then finely chopped BBQ roast chicken 
  • 2 spring onions – sliced finely
  • 3/4 cup cottage cheese 
  • 1/3 cup grated cheddar cheese
  • salt and pepper

Instructions



  1. Preheat the oven to 200°C (fan forced) or 220°C (conventional).




  2. Put the halved, deseeded capsicums on a baking tray.




  3. In a bowl, mix the rest of the ingredients—chicken, spring onion and cheeses; season with salt and pepper; then scoop the mixture evenly into the capsicums.




  4. Place in the oven and cook for around 20 minutes, or until capsicums are soft around the edges.




  5. Serve on two plates and enjoy!


CARBS: 16g | FIBRE: 3g

4. Chicken Dip Indulgence

Chicken paired with a few sliced veggies and a dip of your choice makes a super fast meal to indulge in.

Serves 2

Ingredients

  • 1/2 BBQ/ rotisserie roast chicken – shredded
  • 200g sun-dried tomato dip – or any dip of your choice (avocado, capsicum, tzatziki, olive or beetroot)
  • 3 carrots – cut into large sticks
  • 2 sticks celery – cut into large sticks

Instructions

Serve everything onto a plate or into your lunchbox and enjoy the tasty simplicity!

CARBS: 17g | FIBRE: 7g

5. Chicken Salad Wrap

Wraps can be great for lunch and dinner – fill up with some chicken and a bit of salad and you’re good to go!

Serves 2

Ingredients

  • 2 low carb wraps – we recommend Mission low carb wraps or Simson’s Protein Wraps, available from Coles and Woolworths
  • 2 Tablespoon hummus – or cottage cheese
  • 1 carrot – grated
  • 1 tomato – sliced
  • 1 cup shredded BBQ roast chicken 
  • salt and pepper

Instructions

  1. Place a sheet of foil on the bench or a plate.
  2. Lay out the wrap bread on the foil and spread hummus over the middle of the bread.
  3. Layer your wrap starting with grated carrot, sliced tomato, and shredded chicken. Season with salt and pepper.
  4. Roll the wrap and enjoy!
     

CARBS: 17g | FIBRE: 3g

OPTIONS

  • Add cucumber, lettuce, olives, beetroot or any other salad item of your choosing.
  • Add guacamole, mayo, ranch or any dressing or dip spread of your choosing.

Blood sugar-friendly meals don’t have to be fancy to taste good and they don’t have to see you slaving in the kitchen for hours either. 

Give these easy BBQ chicken meals a try.

Enjoy!