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Caramelised Onion | Gestational Diabetes Recipes

Creating a GDM-friendly Kitchen

Food for thought

  • Lisa said: Hi Hazeline. Good on your for making an impact with your BGLs... Read More
  • Lisa said: Hi Jessica thanks for sharing your experience... Read More
  • Lisa said: Hi Kandice. This is a store-bought bar and is an Australian example of a packaged snack that works within the GDM diet recommendations... Read More
  • Lisa said: So glad you found us! And best wishes with your pregnancy... Read More
  • Jess Thomson said: Hi there , thank you for the great information i have just been diagnosed with Gestational Diabetes and i wont be seeing my specialist till nxt week and im freaking out... Read More


Caramelised Onion 2

Caramelised Onion

Servings: 4 people

Do you have a sauce, chutney and spreads graveyard amassing in your fridge? Well you’ll be happy to discover this gestational diabetes friendly caramelised onion which won’t loiter for long. It’s the perfect addition to sandwiches, salads, pastas or pizzas and I’d suggest making a double batch. I think you’re going to like it.


  • 1 ½ tablespoons light olive oil
  • 4 large red onions, halved, sliced thinly
  • 3 tablespoons balsamic vinegar

Heat oil in a medium-sized saucepan over low heat. Add onions, stirring well to evenly coat them with oil. Continue to cook on low heat for around 15 – 20 minutes, stirring occasionally until onions are pink and soft. (Avoid turning up the heat as onion becomes bitter when burnt.)

When onions are soft add balsamic vinegar and stir well. Cook on low for a further 5 -10 minutes until sticky and caramelised. Either use straight away or cool and store in an airtight container for up to 3 weeks in the fridge.

Post-GDM tip: Add a tablespoon of soft brown sugar at the same time as the vinegar to really help the caramelisation and bring out the sweetness.

  • Kate says:

    I have recently been diagnosed with GDM & was given your website. Love the recipe selection. I have been busy going through them & writing my shopping list. I was wondering why ‘tinned tomatoes’ fall into the carbohydrate list? Thanks for the wonderfully informative website.

  • Natasha (GDRecipes' in-kitchen-dietitian) says:

    Hi Kate,
    I’m glad the website is proving a useful inspiration for you! Tinned tomatoes fall into the carb list because in recipe development, to be accurate, it is necessary to count up almost everything as it makes a difference to the overall carb amount. Most items, even ‘free vege’ contain some carb so we have focused on those that have enough to matter. It all depends on context i.e. carbwise if you were eating a carrot stick it probably wouldn’t count but if you had a bowl of carrot soup or a carrot juice it would! Hope this helps, Natasha

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