15 High-Protein, High-Fibre Recipes for Blood Sugar & Metabolic Health

Complete recipes built around protein, fibre-rich plants, whole-food carbohydrates and satisfying everyday meals

Healthy glucose regulation is not about trying to stop blood glucose from ever rising. Carbohydrate-containing food normally produces a glucose response. The more useful question is what the whole meal looks like—and whether your overall eating pattern supports muscle, fibre intake, food quality, movement and good nutrition.

These recipes are not “zero-spike” meals. They deliberately include lentils, beans, barley, quinoa, brown rice and noodles in a balanced context. Each meal pairs protein with fibre-rich plants, appropriate carbohydrate and healthy fats, creating food that can genuinely become breakfast, lunch or dinner.

 

For the physiology behind a normal post-meal response, read Blood Sugar Spikes Explained: What Is a Normal Glucose Response After Eating — and When Should You Be Concerned?.

The Metabolic Meal Formula

 

Where Bone Broth Fits

Broth & Co Bone Broth is used here as a concentrated savoury cooking base. Depending on the product and serving size, it contributes protein and collagen-associated amino acids while adding liquid, flavour and versatility to soups, stews and bowls.

Bone broth is not a diabetes treatment and these recipes are not prescribed diabetes meal plans. Its role is food. The overall meal architecture—and the dietary pattern repeated over time—matters more than presenting one ingredient as a solution.

Its broader nutritional role is explained in Bone Broth Benefits: The Complete Guide to Gut Health, Protein, Recovery & Healthy Ageing.

Recipe 1 — Chicken, Lentil & Vegetable Bone Broth Soup

Complete protein, lentils and colourful vegetables make this a simple example of the protein + fibre + plants formula.

Serves 4

Ingredients

·       500 g skinless chicken breast or thigh, diced

·       4 cups prepared Broth & Co Chicken or Beef Bone Broth

·       1 cup cooked brown or green lentils, drained and rinsed

·       2 carrots, diced

·       2 celery stalks, diced

·       1 zucchini, diced

·       2 large handfuls baby spinach

·       1 tbsp extra virgin olive oil

·       1 tsp dried thyme

·       1 tsp dried oregano

·       Freshly ground black pepper

·       Juice of 1/2 lemon

·       Fresh parsley, to serve

Method

·       Heat the olive oil in a large saucepan over medium heat.

·       Add the chicken and cook for 3–4 minutes, stirring until lightly coloured.

·       Add the carrots, celery and zucchini, then cook for another 3–4 minutes.

·       Pour in the prepared bone broth and add the thyme and oregano.

·       Bring to a gentle simmer and cook for about 15 minutes, or until the chicken is cooked through and the vegetables are tender.

·       Stir through the lentils and simmer for another 3–5 minutes.

·       Add the spinach and stir until wilted.

·       Finish with lemon juice, black pepper and fresh parsley.

 

Recipe 2 — Beef, Barley & Mushroom Bone Broth Bowl

Barley brings beta-glucan fibre to a deeply savoury bowl with beef, mushrooms and vegetables.

Serves 4

Ingredients

·       450 g lean beef, cut into thin strips or small cubes

·       4 cups prepared Broth & Co Beef Bone Broth

·       1 cup cooked pearl barley

·       250 g mushrooms, sliced

·       2 carrots, diced

·       2 celery stalks, diced

·       1 zucchini, diced

·       2 handfuls baby spinach or kale

·       1 tbsp extra virgin olive oil

·       1 tsp dried thyme

·       1 bay leaf

·       Freshly ground black pepper

·       Fresh parsley, to serve

Method

·       Heat the olive oil in a large saucepan over medium-high heat.

·       Add the beef and cook until lightly browned.

·       Add the mushrooms, carrots, celery and zucchini, then cook for about 5 minutes.

·       Pour in the prepared bone broth and add the thyme and bay leaf.

·       Bring to a gentle simmer and cook until the beef is tender and the vegetables are cooked.

·       Stir through the cooked barley and simmer for another 5 minutes.

·       Add the spinach or kale and cook until just wilted.

·       Remove the bay leaf and finish with black pepper and parsley.

 

Recipe 3 — Mediterranean Chicken, Chickpea & Tomato Bone Broth Soup

Chicken and chickpeas pair complete protein with fibre in a colourful Mediterranean-style soup.

Serves 4

Ingredients

·       500 g chicken thigh or breast, diced

·       4 cups prepared Broth & Co Bone Broth

·       1 x 400 g tin chickpeas, drained and rinsed

·       1 x 400 g tin crushed tomatoes

·       1 red capsicum, diced

·       1 zucchini, diced

·       2 handfuls baby spinach

·       1 tbsp extra virgin olive oil

·       1 tsp smoked paprika

·       1 tsp dried oregano

·       1/2 tsp ground cumin

·       Freshly ground black pepper

·       Fresh parsley, to serve

·       Lemon wedges, to serve

Method

·       Heat the olive oil in a large saucepan over medium heat.

·       Add the chicken and cook until lightly coloured.

·       Add the capsicum and zucchini, then cook for 3–4 minutes.

·       Add the smoked paprika, oregano and cumin and stir for about 30 seconds.

·       Add the crushed tomatoes and bone broth.

·       Bring to a simmer and cook for about 15 minutes.

·       Add the chickpeas and simmer for another 5 minutes.

·       Stir through the spinach and serve with parsley, black pepper and lemon.

 

Recipe 4 — Salmon, Greens & Brown Rice Ginger Broth Bowl

A balanced bowl that deliberately keeps a useful whole-food carbohydrate alongside salmon, vegetables and broth.

Serves 2

Ingredients

·       2 salmon fillets, about 150–180 g each

·       2 cups prepared Broth & Co Bone Broth

·       1 cup cooked brown rice

·       2 cups bok choy, chopped

·       1 cup mushrooms, sliced

·       1 carrot, julienned

·       1 tsp freshly grated ginger

·       1 tsp sesame oil

·       1 tbsp reduced-salt tamari, optional

·       Juice of 1/2 lime

·       Fresh coriander

·       Sliced spring onion, optional

·       Sesame seeds, optional

Method

·       Bake, pan-sear or poach the salmon until just cooked through.

·       Meanwhile, place the prepared bone broth in a saucepan and add the ginger, mushrooms and carrot.

·       Simmer for about 5 minutes.

·       Add the bok choy and cook for another 1–2 minutes.

·       Stir in the tamari, if using.

·       Divide the cooked brown rice between two bowls.

·       Pour over the vegetable broth and top each bowl with salmon.

·       Finish with lime juice, sesame oil, coriander, spring onion and sesame seeds, if using.

 

Recipe 5 — Beef & Black Bean Bone Broth Chilli

Chilli naturally combines complete protein, bean fibre and colourful vegetables in one satisfying pot.

Serves 6

Ingredients

·       600 g lean beef mince

·       2 cups prepared Broth & Co Beef Bone Broth

·       2 x 400 g tins black beans, drained and rinsed

·       1 x 400 g tin crushed tomatoes

·       1 red capsicum, diced

·       1 zucchini, diced

·       1 carrot, finely diced

·       1 tbsp extra virgin olive oil

·       2 tsp ground cumin

·       2 tsp smoked paprika

·       1 tsp dried oregano

·       Chilli powder or fresh chilli, to taste

·       Freshly ground black pepper

·       Fresh coriander, to serve

·       Avocado, to serve

·       Plain Greek yoghurt, optional

Method

·       Heat the olive oil in a large saucepan over medium-high heat.

·       Add the beef mince and cook until browned, breaking it up with a spoon.

·       Add the capsicum, zucchini and carrot and cook for about 5 minutes.

·       Add the cumin, smoked paprika, oregano and chilli and stir for 30 seconds.

·       Add the tomatoes and bone broth.

·       Bring to a gentle simmer and cook uncovered for about 20 minutes.

·       Stir through the black beans and cook for another 10 minutes.

·       Serve topped with coriander, avocado and Greek yoghurt, if desired.

 

Recipe 6 — Chicken, White Bean & Spinach Bone Broth Soup

White beans, chicken and spinach comfortably place carbohydrate, protein and fibre in the same bowl.

Serves 4

Ingredients

·       500 g skinless chicken breast or thigh, diced

·       4 cups prepared Broth & Co Bone Broth

·       1 x 400 g tin cannellini beans, drained and rinsed

·       2 carrots, diced

·       2 celery stalks, diced

·       1 zucchini, diced

·       3 large handfuls baby spinach

·       1 tbsp extra virgin olive oil

·       1 tsp dried thyme

·       1 tsp dried oregano

·       Zest and juice of 1/2 lemon

·       Freshly ground black pepper

·       Fresh parsley, to serve

Method

·       Heat the olive oil in a large saucepan over medium heat.

·       Add the chicken and cook for 3–4 minutes until lightly coloured.

·       Add the carrots, celery and zucchini and cook for another 4–5 minutes.

·       Pour in the prepared bone broth and add the thyme and oregano.

·       Bring to a gentle simmer and cook for about 15 minutes, or until the chicken is cooked through.

·       Add the cannellini beans and simmer for another 5 minutes.

·       Stir through the spinach until just wilted.

·       Add the lemon zest and juice, then finish with black pepper and parsley.

 

Recipe 7 — Ginger Beef & Vegetable Noodle Broth Bowl

A sensible noodle portion sits within a complete bowl of beef, mushrooms, vegetables and broth.

Serves 4

Ingredients

·       450 g lean beef strips

·       4 cups prepared Broth & Co Beef Bone Broth

·       200 g noodles of choice

·       2 cups bok choy, chopped

·       200 g mushrooms, sliced

·       1 carrot, julienned

·       1 red capsicum, thinly sliced

·       1 zucchini, cut into thin strips

·       2 tsp freshly grated ginger

·       1 tbsp reduced-salt tamari

·       1 tsp sesame oil

·       Juice of 1 lime

·       Fresh coriander

·       Sliced spring onion, optional

·       Sesame seeds, optional

Method

·       Cook the noodles according to the packet directions, then drain and divide between four bowls.

·       Bring the prepared bone broth to a gentle simmer and add the ginger and mushrooms.

·       Cook for about 3 minutes.

·       Add the carrot, capsicum and zucchini and simmer for another 2–3 minutes.

·       Add the bok choy and stir through the tamari.

·       Meanwhile, quickly sear the beef strips in a hot pan until cooked to your liking.

·       Divide the beef between the bowls and pour over the hot vegetable broth.

·       Finish with sesame oil, lime, coriander, spring onion and sesame seeds, if using.

 

Recipe 8 — Turkey & Lentil Meatball Bone Broth Soup

Turkey meatballs meet lentils and vegetables in a substantial broth-based meal.

Serves 4

Ingredients

·       500 g turkey mince

·       1 egg

·       1/4 cup rolled oats

·       2 tbsp chopped parsley

·       1 tsp dried oregano, plus 1 tsp for the soup

·       Freshly ground black pepper

·       4 cups prepared Broth & Co Bone Broth

·       1 cup cooked brown or green lentils

·       2 carrots, diced

·       2 celery stalks, diced

·       1 zucchini, diced

·       1 x 400 g tin crushed tomatoes

·       2 handfuls baby spinach

·       1 tbsp extra virgin olive oil

·       Fresh basil or parsley, to serve

Method

·       Combine the turkey mince, egg, oats, parsley, 1 tsp oregano and black pepper.

·       Roll the mixture into small meatballs.

·       Heat the olive oil in a large saucepan and lightly brown the meatballs in batches, then set aside.

·       Add the carrots, celery and zucchini to the saucepan and cook for about 4 minutes.

·       Add the crushed tomatoes, bone broth and remaining oregano.

·       Return the meatballs to the saucepan and simmer gently for about 15 minutes, or until cooked through.

·       Stir through the lentils and cook for another 5 minutes.

·       Add the spinach, allow it to wilt and finish with fresh herbs.

 

Recipe 9 — Egg, Greens & Mushroom Breakfast Broth Bowl

A savoury breakfast that makes protein and vegetables easy to include early in the day.

Serves 2

Ingredients

·       4 eggs

·       2 cups prepared Broth & Co Bone Broth

·       150 g mushrooms, sliced

·       2 cups baby spinach or chopped bok choy

·       1 small zucchini, sliced

·       1 tsp extra virgin olive oil

·       1/2 avocado, sliced

·       Fresh herbs

·       Freshly ground black pepper

·       Optional: 1/2 cup cooked quinoa or brown rice, or 1 slice wholegrain sourdough per person

Method

·       Heat the olive oil in a saucepan over medium heat.

·       Add the mushrooms and zucchini and cook for about 3–4 minutes.

·       Add the bone broth and bring to a gentle simmer.

·       Add the spinach or bok choy.

·       Meanwhile, poach, boil or soft-fry the eggs.

·       Divide the broth and vegetables between two bowls.

·       Add the optional quinoa or brown rice, if using.

·       Top each bowl with two eggs and avocado, then finish with herbs and black pepper.

 

Recipe 10 — Miso-Style Salmon, Tofu & Mushroom Broth Bowl

Salmon, tofu and edamame provide a satisfying mix of animal and plant proteins.

Serves 4

Ingredients

·       400 g salmon fillet, cut into large cubes

·       300 g firm tofu, cubed

·       4 cups prepared Broth & Co Bone Broth

·       200 g mushrooms, sliced

·       2 cups bok choy, chopped

·       1 carrot, julienned

·       1 cup shelled edamame

·       1–2 tbsp miso paste, to taste

·       1 tsp freshly grated ginger

·       1 tsp sesame oil

·       Fresh coriander

·       Sliced spring onion

·       Sesame seeds, optional

·       Optional: 1 cup cooked brown rice, divided between four bowls

Method

·       Place the prepared bone broth and ginger in a saucepan and bring to a gentle simmer.

·       Add the mushrooms and carrot and cook for about 3 minutes.

·       Add the tofu and edamame and simmer gently for another 2–3 minutes.

·       Add the salmon and cook gently until just cooked through.

·       Add the bok choy.

·       Place the miso paste in a small bowl, add a little hot broth and stir until smooth.

·       Remove the saucepan from direct high heat and stir through the diluted miso.

·       Divide brown rice between bowls, if using, then ladle over the salmon, tofu, vegetables and broth.

·       Finish with sesame oil, coriander, spring onion and sesame seeds, if using.

 

Recipe 11 — Mediterranean Beef & Lentil Stew

A newly completed recipe from the source plan, combining tender beef, lentils, tomatoes and herbs.

Serves 6

Ingredients

·       600 g lean stewing beef, cut into 2 cm cubes

·       3 cups prepared Broth & Co Beef Bone Broth

·       1 cup cooked brown or green lentils, drained

·       1 x 400 g tin crushed tomatoes

·       1 brown onion, diced

·       2 carrots, diced

·       2 celery stalks, diced

·       1 red capsicum, diced

·       2 garlic cloves, crushed

·       1 tbsp extra virgin olive oil

·       1 tsp dried oregano

·       1 tsp dried thyme

·       1/2 tsp smoked paprika

·       2 handfuls baby spinach

·       Fresh parsley and lemon wedges, to serve

Method

·       Heat the olive oil in a heavy-based saucepan over medium-high heat.

·       Brown the beef in batches, then transfer it to a plate.

·       Add the onion, carrots, celery and capsicum and cook for 5–6 minutes.

·       Add the garlic, oregano, thyme and smoked paprika and stir for 30 seconds.

·       Return the beef to the pan and add the tomatoes and bone broth.

·       Bring to a gentle simmer, cover and cook for 60–75 minutes, or until the beef is tender.

·       Stir through the cooked lentils and simmer uncovered for 10 minutes.

·       Add the spinach and stir until wilted.

·       Serve with parsley and lemon.

 

Recipe 12 — Chicken, Quinoa & Vegetable Bone Broth Soup

Quinoa adds fibre and carbohydrate to a light but complete chicken and vegetable soup.

Serves 4

Ingredients

·       500 g skinless chicken breast or thigh, diced

·       4 cups prepared Broth & Co Bone Broth

·       1 cup cooked quinoa

·       1 leek, white and pale-green parts sliced and rinsed

·       2 carrots, diced

·       1 zucchini, diced

·       1 cup green beans, cut into 3 cm pieces

·       2 handfuls baby spinach

·       1 tbsp extra virgin olive oil

·       1 tsp dried thyme

·       1/2 tsp ground turmeric

·       Juice of 1/2 lemon

·       Fresh dill or parsley, to serve

Method

·       Heat the olive oil in a large saucepan over medium heat.

·       Add the leek and carrots and cook for 4–5 minutes.

·       Add the chicken, thyme and turmeric and cook for 3 minutes, stirring.

·       Pour in the prepared bone broth and bring to a gentle simmer.

·       Cook for 12 minutes, then add the zucchini and green beans.

·       Simmer for another 5 minutes, or until the chicken and vegetables are cooked.

·       Stir through the cooked quinoa and spinach and heat for 2 minutes.

·       Finish with lemon juice and fresh dill or parsley.

 

Recipe 13 — Tofu, Mushroom & Greens Ginger Broth Bowl

A plant-forward bowl with tofu, edamame, mushrooms and greens in a bright ginger broth.

Serves 4

Ingredients

·       500 g firm tofu, pressed and cubed

·       4 cups prepared Broth & Co Bone Broth

·       1 cup shelled edamame

·       250 g mushrooms, sliced

·       2 cups bok choy, chopped

·       1 carrot, julienned

·       1 red capsicum, thinly sliced

·       2 tsp freshly grated ginger

·       1 tbsp reduced-salt tamari

·       1 tsp sesame oil

·       Juice of 1 lime

·       Fresh coriander and spring onion

·       Optional: 1 cup cooked soba noodles or brown rice, divided between four bowls

Method

·       Pat the tofu dry and sear it in a non-stick pan until lightly golden on several sides.

·       Bring the prepared bone broth and ginger to a gentle simmer in a saucepan.

·       Add the mushrooms, carrot and capsicum and cook for 4 minutes.

·       Add the edamame and bok choy and simmer for another 2–3 minutes.

·       Stir through the tamari and lime juice.

·       Divide the optional soba noodles or brown rice between bowls, if using.

·       Add the tofu and ladle over the vegetables and broth.

·       Finish with sesame oil, coriander and spring onion.

 

Recipe 14 — Slow-Cooked Beef, Tomato & Cannellini Bean Stew

A slow-cooked meal that uses beans and vegetables to extend beef into a fibre-rich family stew.

Serves 6

Ingredients

·       700 g lean stewing beef, cut into 3 cm cubes

·       3 cups prepared Broth & Co Beef Bone Broth

·       1 x 400 g tin cannellini beans, drained and rinsed

·       1 x 400 g tin crushed tomatoes

·       1 brown onion, diced

·       2 carrots, diced

·       2 celery stalks, diced

·       250 g mushrooms, quartered

·       2 garlic cloves, crushed

·       1 tbsp extra virgin olive oil

·       1 tsp dried rosemary

·       1 tsp dried thyme

·       1 bay leaf

·       2 cups chopped kale

·       Fresh parsley, to serve

Method

·       Heat the olive oil in a large heavy-based saucepan and brown the beef in batches.

·       Transfer the beef to a plate, then add the onion, carrots, celery and mushrooms to the pan.

·       Cook for 6 minutes, then add the garlic, rosemary and thyme.

·       Return the beef to the pan and add the tomatoes, bone broth and bay leaf.

·       Bring to a simmer, cover and cook over low heat for 1 1/2–2 hours, or until the beef is tender.

·       Stir through the cannellini beans and kale.

·       Simmer uncovered for 10 minutes to heat the beans and thicken the stew slightly.

·       Remove the bay leaf and serve with parsley.

 

Recipe 15 — High-Protein Bone Broth Minestrone

Chicken, two legumes and vegetables turn classic minestrone into a protein-rich complete meal.

Serves 6

Ingredients

·       400 g skinless chicken breast or thigh, diced

·       4 cups prepared Broth & Co Bone Broth

·       1 x 400 g tin cannellini beans, drained and rinsed

·       1 cup cooked green or brown lentils, drained

·       1 x 400 g tin crushed tomatoes

·       1 brown onion, diced

·       2 carrots, diced

·       2 celery stalks, diced

·       1 zucchini, diced

·       1 cup green beans, cut into 3 cm pieces

·       2 garlic cloves, crushed

·       1 tbsp extra virgin olive oil

·       1 tsp dried oregano

·       1 tsp dried basil

·       2 cups chopped kale or spinach

·       Fresh basil and grated parmesan, optional

Method

·       Heat the olive oil in a large saucepan over medium heat.

·       Add the onion, carrots and celery and cook for 5 minutes.

·       Add the chicken and cook for 3–4 minutes, stirring until lightly coloured.

·       Add the garlic, oregano and basil and stir for 30 seconds.

·       Add the crushed tomatoes and bone broth and bring to a gentle simmer.

·       Cook for 10 minutes, then add the zucchini and green beans.

·       Simmer for another 8–10 minutes, or until the chicken and vegetables are cooked.

·       Stir through the cannellini beans, lentils and kale or spinach and heat for 5 minutes.

·       Serve with fresh basil and a small amount of parmesan, if desired.

 

How to Personalise the Recipes

Adjust Carbohydrate to the Person and the Day

A highly active person may need a larger rice, noodle, barley or quinoa portion than someone with lower energy needs. If a lower-carbohydrate meal is preferred, reduce the grain or noodle portion and add more non-starchy vegetables. Do not remove legumes automatically: they contribute fibre, plant protein and resistant starch as well as carbohydrate.

Increase Protein When Needed

·       Add more chicken, fish, lean beef, tofu or eggs.

·       Include extra beans, lentils or edamame where the recipe suits them.

·       Use Greek yoghurt as a topping where appropriate.

·       Distribute protein across meals rather than relying on one very large serve.

Increase Fibre Gradually

If your usual fibre intake is low, increasing beans, lentils, whole grains and vegetables quickly may cause bloating or discomfort. Build gradually, drink enough fluid and choose amounts that suit your digestive tolerance.

Connect Food With Movement

A short, comfortable walk after a meal can engage skeletal muscle and support glucose uptake. Think “eat, then move because movement is good for the body”—not “eat, panic and try to burn it off”. Resistance training adds another important stimulus by building and preserving muscle.

The physiology is explained in Muscle as a Glucose Sink: Why Muscle Is Your Metabolic Engine.

Frequently Asked Questions

Are these recipes suitable for diabetes?

They are general food ideas, not individual diabetes meal plans. Medication, carbohydrate needs, glucose responses, kidney health and other conditions may require personalised advice.

Are these recipes low carbohydrate?

Not necessarily. They use appropriate whole-food carbohydrates in mixed meals with protein, fibre-rich plants and healthy fats.

Do lentils and beans raise blood glucose?

They contain carbohydrate, so some rise can occur. They also provide fibre, plant protein and resistant starch. Portion and individual response still matter.

Is brown rice always better than white rice?

Brown rice usually contains more fibre, but preference, digestion, portion and the rest of the meal matter. Basmati or other rice can also fit.

Does adding protein stop a glucose rise?

No. Protein may change digestion, satiety and the shape of a mixed-meal response, but it does not make carbohydrate disappear.

Does bone broth lower blood sugar?

These recipes do not make that claim. Bone broth is used as a savoury protein-containing cooking base.

Should I eat vegetables first?

Meal order may influence some post-meal responses, but it should not become a rigid rule. Eating more vegetables overall is the more useful goal.

Should I walk after these meals?

A short walk can support regular movement and engage skeletal muscle. Choose a duration and pace that are comfortable and appropriate.

Can these meals fit time-restricted eating?

Yes, provided the eating window still contains enough energy, protein, fibre and micronutrients. Meal timing does not replace meal quality.

Does bone broth break a fast?

Bone broth that contains protein and energy is food, so it ends a strict fast.

What about people using GLP-1 medicines?

Reduced appetite can make nutrient-dense food and adequate protein especially important. Medication effects and individual needs should be discussed with the treating team.

Can these recipes support weight management?

They can fit within a weight-management pattern, but energy needs and portions still matter. Preserving muscle and nutritional adequacy are important goals.

Continue Exploring

·       Time-Restricted Eating & Type 2 Diabetes: Does Meal Timing Improve Blood Sugar?

·       Metabolic Health Beyond BMI: Why Waist Circumference, Visceral Fat & Muscle Matter

·       Insulin Resistance: Symptoms, Causes & How to Improve Insulin Sensitivity Naturally

·       collection of nourishing recipes

Final Takeaway

The most useful metabolic recipe is not necessarily the one that produces the smallest glucose rise. It is one that helps you repeatedly eat adequate protein, fibre-rich plants, appropriate carbohydrate and healthy fats while supporting muscle, movement and good nutrition.

Blood glucose is supposed to respond to food. The goal is not to fear fuel. It is to build meals—and a body—that can handle that fuel well.