Our 10 Best New Gut-Healthy Recipes for Better Blood Sugar By Lily Menk Lily Menk Lily Menk is EatingWell’s editorial fellow. As a native Vermonter, Lily combines her hands-on experience with local and sustainable food systems with her background in journalism. EatingWell's Editorial Guidelines Published on August 26, 2025 Reviewed by Dietitian Jessica Ball, M.S., RD Reviewed by Dietitian Jessica Ball, M.S., RD Jessica Ball, M.S., RD, is the senior nutrition editor for EatingWell. She is a registered dietitian with a master's in food, nutrition and sustainability. In addition to EatingWell, her work has appeared in Food & Wine, Real Simple, Parents, Better Homes and Gardens and MyRecipes. EatingWell's Editorial Guidelines SAVE ALL RECIPES NEW! Save as a collection on MyRecipes Close Credit: See More Photographer: Morgan Hunt Glaze, Prop Stylist: Claire Spollen, Food Stylist: Chelsea Zimmer Give one of these flavorful new, gut-healthy recipes a go ASAP. From simple quick salads to filling pastas, each dish below highlights prebiotic-rich ingredients like garlic, leeks, legumes and whole grains to support a healthy gut microbiome. These fiber-packed foods can also help with slowing down digestion, which can support stable blood sugar levels. Plus, every recipe here is made conscious of calories, carbohydrates, sodium and saturated fat counts to align with a diabetes-appropriate eating pattern. Enjoy a serving of our Marry Me White Bean Salad or our Cucumber-Hummus Wrap for a satisfying lunch or dinner that has everything you’re looking for. Love any of these recipes? Join MyRecipes to save, search and organize your EatingWell recipes all in one place. It’s free! 01 of 10 Marry Me White Bean Salad Photographer: Jen Causey, Food Stylist: Emily Nabors Hall, Prop Stylist: Hannah Greenwood. This Marry Me White Bean Salad is a bright, flavor-packed dish that’s hard not to fall for and pulls inspiration from Marry Me Chicken. Tender white beans are tossed with sun-dried tomatoes, fresh basil and a creamy dressing that soaks into every bite. It’s quick to throw together and perfect for meal prep, picnics or pairing with grilled meats. View Recipe Save 02 of 10 Chickpea Salad Ali Redmond This easy chickpea salad lunch box is a fresh, no-cook lunch that’s perfect for busy weekdays. Chickpeas are tossed with crisp cucumber, juicy cherry tomatoes and a splash of lemon juice and olive oil for a refreshing bite. It’s easy to scale up the recipe to prep multiple servings at once, so you can stock your fridge with grab-and-go lunches for the week. Just remember to add the crackers on the day you plan to enjoy it to keep them crunchy and delicious. View Recipe Save 03 of 10 Lemony Orzo & Tuna Salad with Broccoli Leigh Beisch This pasta-salad and tuna-salad mashup gets a boost of color and texture from broccoli. Plenty of Kalamata olives add a briny bite. Be sure to monitor the pasta-cooking carefully, as orzo can go from al dente to mush in a minute. If in doubt, drain it a little early—it’ll soften further in the lemon dressing. View Recipe Save 04 of 10 Cucumber-Hummus Wrap Photographer: Ali Redmond. This cucumber-hummus wrap is a crisp, refreshing lunch packed with veggies. Shredded green cabbage adds a satisfying crunch, while the creamy dressing (flavored with pickle juice, but no pickles) adds tang without excess sodium. Hummus provides a creamy base that pairs perfectly with the fresh crispy vegetables. For a shortcut, swap in pre-shredded coleslaw mix instead of shredding your own cabbage. View Recipe Save 05 of 10 Herb-Marinated Veggie & Chickpea Salad Photographer: Jacob Fox, Food Stylist: Sammy Mila, Prop Stylist: Joseph Wanek. This herb-marinated veggie-and-chickpea salad is a refreshing, no-cook dish packed with fresh flavors. It brings together crisp raw vegetables and fiber-rich chickpeas, all tossed in a zesty herb dressing that infuses every bite. Since it requires no stove or oven time, it’s perfect for warm days, meal prep or busy weeknights when you want something quick. View Recipe Save 06 of 10 No-Chicken Salad Sandwich Photographer: Morgan Hunt Glaze; Prop Stylist: Claire Spollen; Food Stylist: Chelsea Zimmer This no-chicken salad sandwich, made with chickpeas, is a delicious plant-based alternative to the classic chicken salad. Mashing the chickpeas creates a creamy texture that blends seamlessly with Greek-style yogurt, celery, pecans and grapes for flavor and crunch. Serve it on whole-grain bread, in a wrap, over a salad or with crackers for an easy lunch. View Recipe Save 07 of 10 High-Protein Pasta with Peas Photographer: Morgan Hunt Glaze, Prop Stylist: Claire Spollen, Food Stylist: Chelsea Zimmer This one-pot pasta with peas is packed with plant-based protein and a healthy dose of fiber. The chickpea pasta is cooked with vibrant green peas and tossed with fragrant basil and a rich pesto sauce for fresh flavor in every bite. Nutty toasted pine nuts provide the perfect crunch, adding depth and texture. View Recipe Save 08 of 10 High-Protein White Bean Salad with Feta & Lemon-Garlic Vinaigrette Photographer: Jen Causey, Food Stylist: Chelsea Zimmer, Prop Stylist: Claire Spollen This white bean salad with feta and lemon-garlic vinaigrette is quick and requires no stove time. White beans bring plant-based protein and fiber to help keep you full. Creamy feta cheese provides a tangy, salty contrast to the bright vinaigrette. Tossed with fresh herbs and toasted walnuts, this salad is perfect for a light lunch. View Recipe Save 09 of 10 5-Ingredient Avocado & Chickpea Salad Photographer: Jake Sternquist, Food Stylist: Sammy Mila, Prop Stylist: Gabriel Greco. This avocado-and-chickpea salad is a fresh, flavorful dish that comes together in minutes. Made with just five ingredients, it’s as simple as it is satisfying. Creamy avocado pairs perfectly with hearty chickpeas for a filling, plant-based meal. With no cooking required and minimal prep, it’s a perfect quick lunch or dinner. View Recipe Save 10 of 10 Roasted Potato Tzatziki Bowls Photographer Victor Protasio, Food Stylist Chelsea Zimmer, Prop Stylist Christina Daley Our roasted potato tzatziki bowls are the perfect plant-based dinner, with bright, fresh and creamy flavors in every bite. Crispy, golden roasted potatoes are the centerpiece, accompanied by a tangy, herb-packed tzatziki sauce at the base. Loaded with fresh veggies like cucumbers, cherry tomatoes and red onion with a side of chickpeas for added fiber and plant-based protein, these bowls deliver big on flavor and nutrition. View Recipe Save Explore more: Healthy Recipes Health Conditions Diabetes-Friendly Was this page helpful? Thanks for your feedback! Tell us why! Other Submit