Diabetes-Friendly Recipes

Ham & Cheese Casserole

Chef’s Note: What can be wrong with the old standby of Tuna Noodle Casserole…oh right, the noodles. For many of us with diabetes, we have to come up with another plan that will provide all the comfort and taste (of the noodles) but without all the carbohydrates.

I use spaghetti squash OR cauliflower as the base for my casseroles. Forgetting all the extra vitamins, minerals, and fiber, these vegtable-based casseroles are as good, maybe better, than their high-carbohydrate alternatives.

The great thing about casseroles is that all the work is up front. You can make it in advance and then reheat it before serving.

—Ward Alper

Servings: 4
Prep time:
Cook time:
Total: 1 hour 10 minutes
Calories per serving: 296


  • 3 cups cauliflower florets OR 3 cups cooked spaghett squash (about 1 medium-large squash)
  • 4 Tbs olive oil
  • 1 large sweet (Vidalia) onion, sliced
  • 2 cloves grated garlic
  • ½ cup chicken broth
  • ¼ cup grated Parmesan cheese
  • 8 oz shredded (or diced) cooked ham
  • 2 ripe tomatoes, seeds removed and cut into large dices
  • ½ cup grated Swiss or cheddar cheese


Cut the cauliflower into florets


Shred the squash into strands and turn into a large bowl.

Sautee the onion in the remaining olive oil until it is just barely golden. Turn off the heat and stir in the grated garlic. Add the chicken broth and stir to combine. Add the onion mixture to the cauliflower OR spaghetti squash and stir to combine. Add all the remaining ingredients.

You can stop at this point and refrigerate overnight or bake in a 350 degree oven for 35-40 minutes until hot and bubbly.

If what you really want is a tuna casserole…simply replace the ham with tuna.


Nutrition Information

Calories: 296; Carbs: 16g; Fat 22g; Protein 16g; Sodium 892mg; Sugar 7g


There are no reviews for this recipe. Log in or register to review this recipe.