Chef Joe Muscarello on Flavor, Meal Prep, and Making Diabetes-Friendly Food That Doesn't Suck

We sat down with Phoenix-based Chef Joe Muscarello, Le Cordon Bleu grad, private chef, and citrus enthusiast, to talk flavor, meal prep, and what it takes to eat well with diabetes.

Although Chef Joe doesn't focus exclusively on diabetes care, he's worked with clients living with diabetes before, and now he's teaming up with me (hi, your friendly local dietitian and diabetes educator) to help bring flavor-packed, blood-sugar-friendly meals to life.

Let's dig in.

Q: Many people with diabetes think they have to give up flavor. How do you keep meals exciting without salt or sugar?

Chef Joe: It's all about understanding the purpose of the dish. You want bold flavors to stand out and complementary ones to support them. Garlic, fresh basil, mint, and tarragon are my go-to for a strong savory flavor. For natural sweetness—especially in dishes with carrots, sweet potatoes, or yams—I love using coconut milk. And if you want brightness? Citrus. Always citrus. I'm kind of a citrus fanatic.

Q: What's your number one meal prep tip for clients juggling a new diagnosis and a busy schedule?

Chef Joe: Plan ahead—but plan smart. Only buy in bulk if it holds well. Please don't grab those giant spice jars unless you're opening a restaurant. They lose flavor fast. Also, stick to the outer edges of the grocery store. You'll avoid 90% of the processed junk that sneaks into our carts.

Kelly: One thing many people struggle with after a new diagnosis is finding recipes and learning to cook new foods that fit the diabetes-friendly mold. Do you provide cooking classes to help people through that transition?

Chef Joe: I work one-on-one with clients—virtual or in-person—to walk them through a few solid recipes that fit their needs. We take our time. We answer every question. By the end, you're not just following a recipe—you're owning it.

Q: Got a one-pan favorite that works for blood sugar control?

Chef Joe: I've been loving a crockpot Kalua pork with cabbage and quinoa. The pork shreds beautifully, and the quinoa is not just low-glycemic—it thickens the bone broth in a really satisfying way.

Q: What's your favorite diabetes-friendly meal that doesn't feel like "diet food"?

Chef Joe: Shrimp ceviche, hands down. It's cold, fresh, has a little heat, and it keeps for a couple of days without reheating. It's perfect. Plus, did I mention citrus?

Q: What about freezer-friendly meals? Are there any secrets there?

Chef Joe: Casseroles are great—meat-based or egg-based, like frittatas. But watch your ingredients. Anything with high water content will get soggy. And please, skip the potatoes. They're terrible after freezing. Texture is everything.

Q: How do you reduce sugar in baked goods without ruining them?

Chef Joe: Apples, unsweetened applesauce, and pears are great. Monkfruit and allulose are solid options, too. But the big thing is bulk. Sugar gives structure, so when you take it out, your texture will suffer a bit. You can get close—but don't expect bakery-perfect cookies. And honestly, that's okay. Are you getting close enough and still feeling good about what you're eating? That's a win.

Kelly: One thing I work on in the clinic is making sure people know how to work in sweets without sacrificing what they are looking for. Nothing is worse than choosing the flavorless brick and using up your carb amount for that meal, only to still have the craving later.

Chef Joe can take the guessing out of meal prep and cooking to make it easier to eat foods that taste good and won't spike blood sugars.

Want to Cook with Chef Joe?

Chef Joe isn't here to tell you what to eat—but he is here to help you fall in love with cooking again. Through our partnership, he'll create delicious, diabetes-friendly meals that match your goals—and I'll be here to help guide the nutrition side of the plate.

📍 Based in Phoenix

🧑‍🍳 Catering • Weekly Meals • Cooking Classes • Consulting

💻 www.thechefjoe.com

📞 253-293-0830

✉️ info@thechefjoe.com

Whether you're just starting your diabetes journey or simply tired of boring food, Chef Joe and I are ready to prove that managing your health can be absolutely delicious.