• From the traditional Seder plate to matzo ball soup and baba ganoush, there’s no shortage of delicious dishes to enjoy during Passover.
• Whether you’re a plant-based eater or you’re minding your carb content, these Passover recipes are flexible enough to fit all of your health needs.
• If you live with diabetes, don’t forget to check your blood sugar before and after making a new recipe, so that you know exactly how it affects your health.

Springtime not only brings sunshine and longer days but also a wealth of reasons to gather with your loved ones and feast on some of your favorite foods. If you’re celebrating Passover, for instance, there are so many traditional dishes to mark the occasion—and plenty of healthy ways to enjoy them. From latkes and matzo ball soup to baba ganoush and smoked salmon, we’re covering all of your Passover cooking needs, including alternatives and tips that will help you meet your health goals.

For example, if you live with diabetes, you’re probably going to want to note not just the carb and sugar content in your food, but also nutrients like fiber and sodium. Fiber helps to slow down spikes in blood sugar, and sodium can raise your blood pressure and complicate your diabetes self-care. We’re laying out all of that nutritional info and more for your favorite Passover plates and recipes.

As with any new recipe, if you’re managing diabetes, consider checking your blood sugar before and after trying your food to ensure you understand how it affects your levels.

Ready to get cooking? Here are some options for your spring holiday menu.

Passover 2023

Wednesday, April 5, 2023 to Thursday, April 13, 2023

A ceremonial dinner (Seder) of symbolic foods marks the beginning of Passover. A shared Seder plate typically features a mix of matzo (unleavened bread), charoset (fruit, nut, and wine paste), karpas (potato), maror (horseradish), chazeret (romaine lettuce), and zeroa (lamb shank).

Many people who celebrate Passover also choose to abstain from all grains that ferment and become leavened, including wheat, barley, spelt, oats, and rye.

Without these types of grains on your plate, it’ll be that much easier to balance out your carb content during Passover. If you’re concerned about the amount of sugar that may be lurking in your charoset, One Drop coaches recommend using a kosher sweetener like stevia in lieu of regular sugar or honey.

And, if you’re enjoying your Seder plate with a glass or two of wine, keep in mind the possible risk of low blood sugar associated with alcohol, particularly if you take diabetes medication like insulin or sulfonylureas. Be sure to talk to your doctor about which portions are right for your self-care needs.

Of course, there’s a whole lot more to Passover than matzo and Seder plates. Try your hand at some of the recipes below for a full-day feast.

Breakfast

Any holiday celebration is bound to include some indulgence when it comes to the food, so it’s best to keep breakfast light and pace your appetite accordingly throughout the rest of the day.

Our berry chia jam, for instance, calls for just four ingredients (hint: two of them are literally in the name of the recipe!), but it’s still sure to hit the (sweet) spot.

Speaking of sweets, our recipe recommends maple syrup in addition to vanilla extract, but you can also opt for a sugar-free liquid sweetener, such as stevia, allulose, or monk fruit syrup, to reduce the amount of added sugar in your breakfast.

In terms of texture, if you prefer a smooth jam, try pulsing or pureeing your berries in a food processor or blender before mixing in the remaining ingredients.

Regardless of which texture you lean toward, this recipe will yield about a cup and a half of jam altogether, which should last up to two weeks in the fridge. Add it to your yogurt, spread it on matzo, or eat it straight—whatever your taste buds prefer!

Very Berry Chia Jam

Serves 24

Serving size: 1 tbsp

Prep time: 1 hour

Cook time: 1 minute

Estimated Nutrition Facts (per serving)

Carbs: 3g

Fiber: 1g

Fat: 0.5g

Saturated Fat: 0g

Protein: 0g

Sodium: 0mg

Ingredients

• 2 cups frozen mixed berries
• ¼ cup chia seeds
• 1 tsp vanilla extract
• 1 tsp maple syrup, optional

Directions

1. Add frozen berries to a medium-sized bowl.
2. Microwave for 30 seconds. Using a fork, crush the berries until they begin to break down and release their juice. Place the bowl back in the microwave for another 30 seconds. Repeat the mashing until desired consistency is achieved.
3. Add the chia seeds, vanilla, and maple syrup (optional) to the berries. Stir well to combine. Allow the mixture to sit at room temperature for up to an hour as the berries continue to thaw and the jam mixture thickens. Alternatively, you can place the jam in the fridge immediately.

Next up on your Passover breakfast menu: a mini egg frittata.

Our heart-healthy take on this dish features chopped bell peppers, spinach, and part-skim mozzarella—but don’t be afraid to get creative with what you put inside your frittata. Try arugula and broccoli with Swiss or cheddar cheese, or perhaps mushroom and parmesan. To make the recipe dairy-free, nix the cheese or substitute vegan cheese. The possibilities are endless!

Mini Egg Frittata

Serves 6

Serving size: 2 mini frittatas

Prep time: 10 minutes

Cook time: 20 minutes

Estimated Nutrition Facts (per serving)

Carbs: 3g

Fiber: 2g

Fat: 11g

Saturated Fat: 4g

Protein: 14g

Sodium: 160mg

Ingredients

• 12 eggs
• 1 bell pepper (any variety), chopped
• 1 cup chopped fresh spinach
• 1 cup part-skim shredded mozzarella cheese

Directions

1. Preheat the oven to 375 degrees Fahrenheit. Spray muffin tin with cooking spray or use a paper towel with a few drops of oil to grease each section.
2. Wash and chop bell pepper and spinach, or vegetables of choice.
3. Crack and whisk all of the eggs together. Season with salt and pepper.
4. Distribute among muffin tin and bake for 18-20 minutes or until eggs are cooked through.

No Seder is complete without a heaping plate of latkes. The crunchy, savory dish is a must when you’re celebrating Passover, though it’s understandable if you’re worried about the number of carbs in the dish. Luckily, our recipe combines both potato and zucchini for a more balanced meal.

And, if you want to increase the serving size without increasing the number of carbs, you can also try using grated cauliflower in lieu of grated potato. Trust us—you won’t be able to tell the difference.

Golden Potato-Zucchini Latkes

Serves 8

Serving size: 3 latkes

Prep time: 15 minutes

Cook time: 15 minutes

Estimated Nutrition Facts (per serving)

Carbs: 13g

Fiber: 1g

Fat: 8g

Saturated Fat: 0.5g

Protein: 2g

Sodium: 300mg

Ingredients

• 2 medium zucchini
• 1 yellow or gold potato
• 1 egg, beaten
• 2 tbsp potato starch
• ½ tsp salt, divided
• ¼ cup canola or avocado oil, divided
• 1 small onion
• 1 cup unsweetened applesauce
• 2 tbsp fresh chives, chopped
• ½ tsp black pepper

Directions

1. With the skin on, grate the zucchini. Add to a strainer or use a paper towel to press and drain as much water as possible. Adding salt to the zucchini will help draw out water.
2. Grate the potato and onion very finely and add to a mixing bowl.
3. Finely chop the chives. Reserve some for garnish and add the rest to the bowl.
4. Add the potato starch, beaten egg, and ground black pepper to the potato and onion mixture. Mix well.
5. Once zucchini is well strained and pressed, add to the bowl and combine. Add 2 tbsp of oil and remaining salt.
6. Heat the remaining 2 tbsp of oil in a nonstick pan over medium heat until very hot (a dash of water should sizzle on the surface).
7. Ladle ¼ cup of mixture into the pan and gently flatten with the back of the ladle into a thin pancake/latke shape.
8. Cook for 3-4 minutes per side or until they are golden brown.
9. Place the cooked latkes on a plate lined with paper towels and repeat steps 6 and 7 until all of the mixture has been cooked. This should yield about 24 latkes.
10. Serve with applesauce and enjoy!

Much like latkes, matzo with smoked salmon and tomatoes is another Passover staple.

Our recipe calls for whole wheat matzo to provide a bit more blood sugar-friendly fiber in the dish, plus neufchâtel cream cheese, which contains less fat than traditional cream cheese.

If you’re concerned about overloading on carbs in this meal, you can always cut the matzo portion in half and increase the salmon and tomato portions for more balance. That also leaves more room for the extra optional garnishes, including thinly sliced red onion and fresh dill.

Enjoy!

Matzo with Tomato and Smoked Salmon

Serves 2

Serving size: ½ recipe

Prep time: 5 minutes

Estimated Nutrition Facts (per serving)

Carbs: 15g

Fiber: 3g

Fat: 7g

Saturated Fat: 4g

Protein: 8g

Sodium: 380mg

Ingredients

• 1 whole wheat matzo
• 2 tbsp neufchâtel cream cheese
• 1 cup cherry tomatoes, halved
• 1 oz thinly sliced smoked salmon
• Thinly sliced red onion, optional
• Dash of black pepper, optional
• 2 tsp fresh dill, optional

Directions

1. Spread the cream cheese (neufchâtel) over the matzo. Layer on the smoked salmon and tomatoes.
2. Garnish with thinly sliced red onion, black pepper, and dill, if desired.

Sides

From matzo ball soup to baba ganoush, there are so many savory sides to enjoy at your Passover Seder.

Our matzo ball soup recipe features all the classic ingredients you know and love in the traditional dish, including matzo meal and chicken broth, of course, as well as carrots (a great source of fiber), celery, onion, garlic, and shredded chicken.

To lower the sodium levels, adjust the amount of salt in your matzo balls according to your personal preference. And, if you still have some dill leftover from your last matzo-based meal, sprinkle it on top of your soup at the end for extra flavor.

Matzo Ball Soup

Serves 8

Serving size: 1 ¼ cup soup + 2 matzo balls

Prep time: 20 minutes

Cook time: 50 minutes

Estimated Nutrition Facts (per serving)

Carbs: 27g

Fiber: 3g

Fat: 21g

Saturated Fat: 4g

Protein: 14g

Sodium: 470mg

Ingredients

• 1 cup matzo meal
• 4 eggs, beaten
• 4 tbsp vegetable oil
• ¼ cup seltzer water or club soda
• 1 lb chicken breast, cooked and shredded
• 2 carrots, chopped
• 2 celery stalks, chopped
• 1 yellow onion, chopped
• 3 cloves garlic, minced
• 4 cups low sodium chicken broth
• 4 cups water
• 1 cup parsley, finely chopped
• ¼ tsp salt
• 1 tsp black pepper

Directions

1. In a large bowl, combine the eggs, oil, and seltzer. Stir in the matzo meal, salt, and pepper. Cover and set in the fridge for at least two hours (can be left overnight).
2. Using wet hands, roll the dough into balls about the size of golf balls. Form into about 15 balls. Set aside
3. Heat oil in a large stock pot over medium heat for the soup. Add onion, garlic, celery, and carrots. Saute until onions are translucent (about 5 minutes).
4. Add chicken, broth, water, and pepper. Once the soup comes to a boil, turn heat to low, cover, and simmer for 30 minutes.
5. Incorporate the matzo balls into the soup. Cover with a lid and continue to simmer for 20 minutes.
6. Remove from heat and serve. Garnish with the fresh parsley.

For more greens in your Passover side dishes, look no further than our shaved Brussels sprouts and kale salad.

In addition to fiber-rich Brussels sprouts and nutrient-dense kale, the salad features diced apples, pecans, dried cranberries, and red onion, dressed with a mix of olive oil, lemon juice, maple syrup, minced garlic, and sea salt.

For a finer shaving of your greens, try using the shredding blade on a food processor instead of slicing by hand. You can also save time by using bagged shredded Brussels sprouts and kale, if you prefer.

To lower the carb count in this salad, you can reduce or omit the dried cranberries (or use unsweetened dried cranberries).

Want to make the meal a little heartier? Try adding a protein such as roasted chickpeas or leftover cooked chicken breast from your matzo ball soup.

For more flavor, consider adding a few ounces of goat cheese, shredded parmesan cheese, or gorgonzola (just keep in mind that these additions will increase the sodium and fat content as well).

Shaved Brussels Sprout and Kale Salad

Serves 6

Serving size: ~1.5 cups

Prep time: 15 minutes

Cook time: 15 minutes

Estimated Nutrition Facts (per serving)

Carbs: 22g

Fiber: 6g

Fat: 16g

Saturated Fat: 2g

Protein: 5g

Sodium: 65mg

Salad Ingredients

• 1 lb Brussels sprouts
• 1 bunch lacinato kale
• 1 medium apple, diced
• ½ cup raw pecans
• ¼ cup dried cranberries

¼ cup red onion

Dressing Ingredients

• ¼ cup olive oil
• ⅓ cup lemon juice
• 2 tsp maple syrup
• 1 clove garlic, minced
• ⅛ tsp sea salt

Directions

1. Wash and prepare ingredients. Trim Brussels sprouts and remove outer loose leaves. Then, thinly slice the leaves. Remove the kale stems and slice them into thin ribbons. Dice the apple and thinly slice the red onion.
2. Optional: If using raw pecans, roast on a bare baking sheet at 350 degrees Fahrenheit for 12-15 minutes until fragrant and lightly toasted.
3. In a small bowl, whisk together the olive oil, lemon juice, maple syrup, minced garlic, and sea salt.
4. In a large bowl, combine the shredded Brussels sprouts and kale. Top with half of the dressing and use your clean hands to massage the dressing into the Brussels sprouts and kale mixture. Allow this to marinade for 5 minutes.
5. Add the diced apple, cranberries, red onion, roasted pecans, and remaining dressing. Toss to combine and serve.

Next up on your menu of Passover side dishes: baba ganoush.

 Baba ganoush is a heart-healthy, plant-based sauce or spread that somewhat resembles hummus and is traditionally served alongside matzo, tabbouleh (a Middle Eastern salad), or fresh or roasted vegetables.

Our take on the dish calls for eggplant, lemon juice, minced garlic, tahini, olive oil, Greek yogurt, chopped parsley, salt, and cumin, though you can also add a pinch of sumac, a Middle Eastern spice that comes from the dried berries of sumac flower and contains sour, acidic notes (similar to lemon juice). You can also garnish with aleppo chili flakes, dukka, zaatar, or smoked paprika for added flavor.

To make the dish dairy-free, omit the yogurt or use a dairy-free yogurt instead. Just keep in mind that removing the yogurt will result in a thicker dip and a stronger garlic flavor (not that that’s a bad thing, right?).

Additionally, while our recipe calls for baking the eggplant featured in this dish, you can also grill them if you’d rather take advantage of the sunny spring weather and add a nice smoky flavor to the meal. To do so, preheat the grill to medium heat. Keeping the eggplants whole, pierce through their skin multiple times with a fork (this will prevent them from bursting), then place them on the grill, directly over the heat source. Cook and turn the eggplants occasionally until they’re tender and well-charred on all sides (30-40 minutes). Once they’re cooked, wrap the eggplants in aluminum foil and allow them to rest for about 15 minutes.

For a really tasty pop of added flavor and color contrast, try topping your baba ganoush with pomegranate seeds, which are full of fiber and antioxidants.

Baba Ganoush

Serves 15

Serving size: ½ cup

Prep time: 15 minutes

Cook time: 45 minutes

Estimated Nutrition Facts (per serving)

Carbs: 7g

Fiber: 3g

Fat: 12g

Saturated Fat: 2g

Protein: 2g

Sodium: 25mg

Ingredients

• 3 medium eggplant
• 2 tbsp lemon juice, or more if desired
• 3 medium cloves garlic, minced
• 2 tbsp tahini
• ⅓ cup olive oil, and 2 additional tsps
• 3 tsp Greek yogurt, whole, plain
• ¼ cup chopped parsley leaves
• ⅛ tsp salt
• ½ tsp cumin
• Pinch of sumac (optional)

Directions

1. Preheat the oven to 425 degrees Fahrenheit.
2. Prepare a baking sheet with parchment paper.
3. Slice eggplants in half lengthwise. Place them flesh side down on the sheet. Bake for 45 minutes until they are soft and cooked through. The eggplant should easily break if pressure is applied by a utensil. Once done, remove them from the oven and cool.
4. Scoop out the eggplant’s flesh with a spoon. Mash the eggplant and absorb the excess liquid with a paper towel. This will remove excess water from the eggplant and create a thicker dip.
5. Add eggplant, lemon juice, garlic, tahini, ⅓ cup of olive oil, yogurt, salt, and cumin in a food processor. Pulse until smooth. Taste and adjust lemon juice or seasonings if necessary.
6. Plate the baba ganoush and garnish with additional olive oil, sumac, and fresh parsley.

You can’t go wrong with a good coleslaw on a sunny spring day, no matter what holiday you’re celebrating.

Our recipe combines mixed shredded cabbage with non-fat Greek yogurt, plus lime or lemon juice (your choice!), apple cider vinegar, dijon mustard, salt, pepper, and an optional spoonful of honey. FYI: Removing the honey will lower the recipe’s carb count by about 3 grams per serving.

If you have leftovers after the holiday, One Drop coaches recommend spreading the coleslaw inside a pulled chicken sandwich or grilled shrimp lettuce wraps, which would both pair nicely with the satisfying crunch of this side dish.

Regardless of when you enjoy this coleslaw recipe, you can also make it more filling by topping it with avocado, bell peppers, or sliced almonds. Dig in!

Greek Yogurt Coleslaw

Serves 6

Serving size: ~1 cup

Prep time: 5 minutes

Estimated Nutrition Facts (per serving)

Carbs: 8g

Fiber: 1g

Fat: 0g

Saturated Fat: 0g

Protein: 4g

Sodium: 190mg

Ingredients

• 1 bag (14 oz) coleslaw or mixed shredded cabbage
• ¾ cup nonfat Greek yogurt
• 1 tbsp lime or lemon juice
• 2 tbsp apple cider vinegar
• 2 tbsp Dijon mustard
• ⅛ tsp kosher salt
• Black pepper, to taste
• 1 tbsp honey, optional

Directions

1. Wash coleslaw mix thoroughly and place in a large bowl.
2. For the dressing, whisk together the remaining ingredients in a separate bowl.
3. Pour the dressing over the coleslaw and toss well. Cover and refrigerate for at least 30 minutes to allow the flavors to combine.
4. Serve cold and enjoy.

Main Course

With so many delectable sides to choose from, you need a main course that is both hearty and can pair well with the rest of the dishes on your menu.

Enter: beef brisket.

The rich, savory flavor is sure to satisfy even the meanest salt cravings, and your Seder guests are bound to be impressed by the juicy tenderness in this main course.

While this dish is meant to be low-sodium, you may choose to add salt based on your preferences. Just keep in mind that one teaspoon of salt will yield an extra 230mg of sodium per serving.

Though our recipe recommends red wine, you can also substitute it with a cup of broth if you prefer.

To save time, try making this recipe a day in advance, and keep the brisket in the fridge. Reheat it on the stovetop or in an oven at 325 degrees Fahrenheit for 20-30 minutes or until heated through.

Beef Brisket

Serves 10

Serving size: about 5 oz

Prep time: 15 minutes

Cook time: 3-4 hours

Estimated Nutrition Facts (per serving)

Carbs: 8g

Fiber: 1g

Fat: 12g

Saturated Fat: 4g

Protein: 33g

Sodium: 150mg

Ingredients

• 4 lb beef brisket
• 1 tbsp olive oil, divided
• 3 carrots
• 1 large onion
• 3 tbsp tomato paste
• 1 cup red wine, optional
• 6 cloves garlic, sliced thin
• 1 cup low-sodium chicken broth
• 2 tbsp fresh thyme or 2 tsp dried
• 2 bay leaves
• 2 tsp black pepper
• 1 14-oz can no-salt-added crushed tomatoes
• 1 cup water

Directions

1. Preheat the oven to 325 degrees Fahrenheit.
2. Wash and prepare the produce; cut carrots into rounds and chop the onion. Thinly slice the garlic cloves.
3. In a small bowl, mix together 2 tsp oil, black pepper, and thyme and rub over the brisket. On the stove, bring a Dutch oven to medium-high heat.
4. Once it is very hot, place the brisket onto the Dutch oven, turning once, searing both sides so that they are browned, about 6 minutes per side. Add the remaining oil, garlic, bay leaves, and tomato paste. Once the garlic is lightly browned, add the onion, carrots, tomatoes, broth, water, and red wine.
5. Loosely cover the Dutch oven with aluminum foil and bake for 3-4 hours, basting every 30 minutes until the desired doneness is reached. The internal temperature should reach at least 165 degrees Fahrenheit.

Dessert

Considering all the other delicious food you’ll be eating throughout your Seder, you’ll probably be pretty stuffed by the time dessert plates are put out.

For a light, yet decadent dessert to eat at the end of it all, try our chocolate avocado mousse.

Made with avocado, raw cacao powder, almond milk, and a sweetener of your choice, this mousse is simple enough to whip up at the last minute, but it still packs in flavor, not to mention healthy fats and important nutrients like fiber.

For varying intensities of chocolate, simply adjust the amount of cacao powder you use in the recipe. Try adding one teaspoon at a time and tasting as you go until you hit that sweet spot.

While the mousse tastes great on its own, you can also use it as a chocolate frosting for cupcakes or muffins. In that case, though, you may want to use ¼ cup of almond milk instead of ⅓ cup for a slightly thicker consistency.

Either way, prepare for your taste buds to be blown away.

Chocolate Avocado Mousse

Serves 2

Prep time: 5 minutes

Estimated Nutrition Facts (per serving)

Carbs: 15g

Fiber: 6g

Fat: 12g

Saturated Fat: 1.5g

Protein: 3g

Sodium: 35mg

Ingredients

• 1 avocado
• 3 tbsp raw cacao powder
• ⅓ cup almond milk
• 2 tsp maple syrup or 1 tsp monk fruit sweetener, or sweetener of choice to taste

Directions

1. Blend all ingredients in a blender or food processor. You may have to scrape the sides or mix in between. Add more almond milk if needed until you get your desired consistency. Serve and enjoy!