Diabetes-Friendly Poutine with Sweet Potato and Rutabaga
This Diabetes-Friendly Poutine features crispy baked sweet potato and rutabaga fries topped with a savoury mushroom gravy, pickled onions, and part-skim mozzarella for a lighter take on a Canadian classic. Perfect for vegetarian and heart-healthy diets.
- Suitable for diets:
- Heart-Healthy
- High-Fiber
- Vegetarian
Why Diabetes Friendly?
- Complex carbs only: No white potatoes—just sweet potato and rutabaga, both lower glycemic index options.
- Good fibre content: Sweet potatoes, rutabagas, and mushrooms all contribute fibre, which helps regulate blood sugar spikes.
- Low added sugar: Only ½ tsp sugar in the entire recipe, and it’s in the quick-pickle.
- Healthy fats: Olive oil used instead of butter or deep frying.
- Low sodium: Uses low-sodium broth and soy sauce; no salt-heavy cheese curds.
- Portion-controlled: Ingredients are naturally measured for balance.
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Equipment
- Baking sheet
- Small saucepan
- Mixing bowl or mason jar ((for pickling))
Ingredients
For the "Fries":
- sweet potato (cut into fries (about 1 cup)) 1 small
- rutabaga (cut into fries (about 1 cup)) 1 small
- olive oil 1 tbsp
- garlic powder ¼ tsp
- smoked paprika ¼ tsp
- salt ⅛ tsp
- pepper ⅛ tsp
Quick Pickled Red Onion:
- red onion (small, thinly sliced) ¼
- apple cider vinegar 2 tbsp
- warm water ¼ cup
- sugar ½ tsp
- salt 1 pinch
For the Gravy:
- olive oil 1 tsp
- mushrooms (finely chopped) ½ cup
- garlic (minced) 1 clove
- vegetable broth (low-sodium) ¾ cup
- soy sauce (low-sodium) 1 tsp
- thyme ½ tsp
- cornstarch (plus 1 tbsp of water) 1 tsp
For Topping:
- mozzarella (part-skim, cheese cubes) ¼ cup
- chives (chopped) 1 tsp
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Cooking Tips
- Use convection bake (if available) to crisp fries without burning.
- Soak rutabaga fries in cold water for 10–15 minutes before roasting for extra crispness and to mellow flavor.
- Taste your gravy before thickening—add a splash of balsamic or lemon juice if it needs brightness.
- Make extra pickled onions—they keep in the fridge for a week and elevate sandwiches, wraps, and bowls.
- Use parchment or silicone mat so fries don’t stick and roast evenly.
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Instructions
- Preheat the oven to 400°F (200°C). Line a baking sheet with parchment.
- Toss sweet potato and rutabaga fries with olive oil, garlic powder, paprika, salt, and pepper. Spread in a single layer.1 small sweet potato, 1 small rutabaga, 1 tbsp olive oil, ¼ tsp garlic powder, ¼ tsp smoked paprika, ⅛ tsp salt, ⅛ tsp pepper
- Roast for 30–35 minutes, flipping halfway, until golden and crispy at the edges.
- While the fries are roasting, prepare the quick pickled red onion: In a small bowl or jar, combine vinegar, warm water, sugar, and salt. Stir until dissolved. Add sliced red onion and let sit at room temperature for at least 20–30 minutes, stirring occasionally.¼ red onion, 2 tbsp apple cider vinegar, ¼ cup warm water, ½ tsp sugar, 1 pinch salt
- Prepare the mushroom gravy by heating oil in a small saucepan. Add garlic and mushrooms, and sauté until golden (5–7 minutes).1 tsp olive oil, ½ cup mushrooms, 1 clove garlic
- Add broth, soy sauce, and thyme. Simmer for 3–4 minutes.¾ cup vegetable broth, 1 tsp soy sauce, ½ tsp thyme
- Prepare a slurry by mixing together 1 tsp cornstarch with 1 tbsp of water. Stir in slurry and simmer until thickened.1 tsp cornstarch
- Plate the fries. Top with warm gravy and scatter cheese cubes/curds on top.¼ cup mozzarella
- Drain pickled onions and place a few slices on top for a tangy crunch.
- Sprinkle with fresh chives. Serve immediately.1 tsp chives
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FAQ
- Can I use a different vegetable instead of rutabaga?
Yes! Try parsnips for sweetness or carrots for a slightly crunchy, sweet edge. Avoid regular potatoes to keep it diabetes-friendly. - Is the ½ tsp sugar necessary in the pickling liquid?
It helps balance the acidity. You can reduce it to a pinch or use stevia/monk fruit if preferred. - Can I use arrowroot or tapioca starch instead of cornstarch?
Absolutely. Just substitute 1:1 for similar thickening results. - Is this recipe gluten-free?
Yes, if you use tamari instead of soy sauce. - Can I prep any part of this in advance?
Definitely! Make the pickled onions and gravy in advance. Just reheat the gravy before serving. - What cheese alternatives work if I’m dairy-free?
Look for vegan mozzarella shreds or cubes that melt well. Or skip it—the mushroom gravy still brings the umami punch!
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Nutrition
Per serving
Calories: 238.6kcal
Carbohydrates: 26.3g
Fiber: 4.8g
Sugar: 8.6g
Fat: 12.4g
Saturated Fat: 3.1g
Trans Fat:
Protein: 6.7g
Nutrition Facts
Diabetes-Friendly Poutine with Sweet Potato and Rutabaga
Serving Size
1 cup
Amount per Serving
Calories
238.6
% Daily Value*
Fat
12.4
g
19
%
Saturated Fat
3.1
g
19
%
Cholesterol
11.1
mg
4
%
Sodium
391
mg
17
%
Potassium
588.4
mg
17
%
Carbohydrates
26.3
g
9
%
Fiber
4.8
g
20
%
Sugar
8.6
g
10
%
Protein
6.7
g
13
%
Vitamin C
22.5
mg
27
%
Vitamin D
0.1
µg
1
%
Calcium
133.7
mg
13
%
Iron
1.3
mg
7
%
Magnesium
42
mg
11
%
Zinc
1
mg
7
%
* Percent Daily Values are based on a 2000 calorie diet.
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