High-protein zucchini slice for blood sugar balance (diabetes-friendly lunch idea)
When you’re living with insulin resistance or type 2 diabetes, lunch can feel repetitive.
Salads. Chicken. Maybe another salad.
But managing blood sugar isn’t about cutting carbs or eating tiny portions. It’s about balance, combining protein, fibre and slow-digesting carbohydrates in a way that actually keeps you full and steady. This high-protein zucchini and wholegrain slice does exactly that.
It includes:
Wholegrain carbohydrates for sustained energy
Eggs and cheese for protein and stable blood sugars
Zucchini for fibre
Healthy fats for satiety
The result? A savoury, satisfying lunch that supports stable blood glucose levels without feeling restrictive. It’s freezer-friendly, meal-prep friendly and works just as well warm or cold, making it a practical diabetes-friendly lunch option for busy weeks. Because managing insulin resistance shouldn’t mean eating the same three meals on repeat.
Why this supports blood sugar balance
Unlike meals that rely heavily on high GI carbs alone, this slice combines protein, fibre and fat, nutrients that slow digestion and support steadier post-meal blood glucose responses. For people with insulin resistance, this matters.
Large spikes and crashes can:
Increase hunger
Drive cravings
Worsen fatigue
Make long-term consistency harder
Balanced meals don’t need to be complicated. They just need the right building blocks and this recipe keeps things simple and sustainable.
Ingredients
Serves 4
1 quick microwave cup of grains (e.g. brown rice or brown rice/quinoa blend)
⅓ cup wholemeal flour
1 tablespoon extra virgin olive oil
1 small brown onion
2 zucchini, Grated (squeeze out moisture)
5 eggs, lightly beaten
½ cup ricotta/cottage cheese
½ cup grated light tasty cheese
1 tablespoon grated parmesan cheese
Method:
Preheat oven to 180°C. Grease and line a small loaf pan with baking paper.
Heat oil in a frying pan over a medium-high heat. Add onion and cook stirring until soft,.Transfer to a large bowl. Add zucchini, beaten eggs, rice, flour, ricotta/cottage cheese and tasty cheese. Stir to combine.
Spread the mixture in the prepared baking pan. Sprinkle with parmesan and bake for 30 minutes or until golden brown.
Enjoy!
The Bigger Picture
Managing insulin resistance or type 2 diabetes isn’t about perfection. It’s about patterns. Think regular meals, enough protein, fibre from whole foods and carbohydrates that work with your body.
If you’re unsure what that balance looks like for you (especially alongside medications or other health conditions!) that’s where personalised support makes all the difference.
Our Accredited Practising Dietitians specialise in insulin resistance and diabetes management using a sustainable, non-restrictive approach. Book an appointment to build a plan that works in real life, not just on paper
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