This Healthy Pumpkin Carbonara with an egg on top offers a delicious, diabetes-friendly twist on a classic comfort food. With its blend of fiber-rich pumpkin, protein-packed eggs, and satisfying pasta, it’s a nourishing choice for anyone looking to manage their blood sugar levels without sacrificing flavor.
Diabetes-Friendly Pumpkin Carbonara
If you’re looking for a cozy, fall-inspired dish that’s perfect for managing blood sugar levels, this healthy Pumpkin Carbonara recipe is a must-try! Traditional carbonara dishes are known for their rich, creamy sauces, but they can often be high in calories, fat, and carbohydrates.
By swapping out heavy cream with nutrient-dense pumpkin puree, this recipe provides a wholesome alternative that’s lower in carbs and full of flavor. Pumpkin is a great source of fiber and essential vitamins like Vitamin A, which can help support immune function and eye health—key considerations for anyone managing diabetes.
How to Make Pumpkin Carbonara
It’s definitely the time of year for everything pumpkin! I decided to add some pumpkin to one of my favorite classic Italian recipes- carbonara. While I love carbonara it isn’t something I often make at home because I’m always worried about the yolks causing salmonella, so make sure you are practicing egg safety, or are at least aware of the risks. The yolks are absolutely necessary as they add richness and flavor as well as an emulsifier to make a super velvety sauce. Now I can enjoy my carbonara and all its delicious glory with my mind at ease!
Pumpkin Pasta
This pumpkin carbonara is topped with a soft-cooked egg, adding a boost of protein and healthy fats that further help stabilize blood sugars. Combining protein, fiber, and healthy fats in a meal is key to managing blood sugar levels effectively. This balanced approach helps to slow down digestion, reduce rapid sugar absorption, and promote sustained energy throughout the day. Plus, the added protein from the egg helps support muscle maintenance and keeps you feeling satisfied after each meal—important factors in a diabetes-friendly diet.
Just a reminder that pasta can absolutely be a part of a diabetes friendly diet!
Is pumpkin good for diabetics??
Pumpkin is more than just a seasonal favorite; it’s also a diabetes-friendly ingredient! Pumpkins are low in calories and packed with fiber, which slows the absorption of sugar into the bloodstream and helps prevent blood sugar spikes.
Fiber is crucial for digestive health and can help you feel fuller for longer, making it easier to manage portion sizes and reduce overall calorie intake. This makes pumpkin an excellent choice for those looking to maintain balanced blood sugar levels while enjoying a delicious, comforting meal.
Check out my other pumpkin based recipes for even more nutrients:
- Butternut Squash Mac n Cheese (can sub pumpkin)
- Pumpkin Muffins
- Thai Pumpkin Coconut Soup
- Vegan and Gluten free Pumpkin Chocolate Chip Skillet Cookie
- And more great recipes from the American Diabetes Association
Just a friendly reminder you can always swap out the sweetener in the baked goods. I have a free guide on Sugar Substitutes and a helpful blog post on my recommended sugar alternative and on how to make desserts diabetic friendly.
Pumpkin Carbonara
Ingredients
- 32 oz broth
- 12 oz pasta
- 1 cup pumpkin puree
- ¼ cup parmesan
- 1 TBSP garlic powder
- 2 eggs
- 4 strips of bacon chopped
- 1 tsp parsley
- ¼ cup toasted breadcrumbs
- Fried eggs optional
Instructions
- Add pasta and broth to pot and cook on medium heat about 15-20 minutes or until pasta is al dente. Do not drain.
- In a mixing bowl, whisk together parmesan, garlic powder, and eggs.
- In the pot stir in pumpkin puree
- Quickly stir in parmesan/garlic/egg mixture until thoroughly combined- careful to make sure eggs do not scramble.
- Add in bacon.
- Garnish with breadcrumbs and parsley and top with fried egg if desired.
Diabetes-Friendly Pasta
To make this pumpkin carbonara even more diabetes-friendly, consider using whole grain pasta or a low-carb alternative like chickpea or lentil pasta. These options add extra fiber and protein, which are beneficial for blood sugar management. Also, be mindful of portion sizes. While this dish is packed with nutritious ingredients, balancing your plate with non-starchy vegetables and a lean protein source can further enhance its benefits. If you’re following a specific meal plan, be sure to adjust the recipe to fit your carbohydrate and calorie needs.
More Diabetes Friendly Pasta Recipes
Can you eat pasta if you have diabetes?? Of course!
As I mentioned previously my Butternut Squash Pasta is diabetes friendly and full of vitamins, minerals, and disease fighting anti-oxidants.
One of my personal favorites: Veggie loaded Goat Cheese Pasta Primavera
And Creamy Tahini Sauce w/Pasta and Veggies– a seed based sauce providing lots of nutrition.
Do you prefer savory pumpkin recipes or sweet???
Love the idea of doing the soft egg on top. Brilliant.
Thank you! You can really never go wrong with a runny egg!
woah! This looks fantastic!!!
Thanks Julie!!