What’s For Breakfast?
Diabetes can make it difficult to tackle lunch, dinner, and especially breakfast. It feels like there are limited options, and it’s important to still get the right amount of protein and nutrients to start your day. Luckily, this list breaks down 20 popular breakfast options that you can enjoy even with diabetic considerations! Do you have any personal favorites you want to share?
1. Breakfast Smoothie
Smoothies can be a type 2 diabetes-friendly breakfast if balanced with protein and fiber and low in sugar. You can make a very berry smoothie with Greek yogurt and get 22 grams of protein with no powders. A serving has 30 grams of carbs and 5 grams of fiber, for a blood sugar-friendly, satisfying breakfast drink.
2. Chia Seed Pudding
Chia seed pudding is a simple, make-ahead breakfast. Just leave chia seeds to soak overnight in a plant-based milk and they will thicken up and become creamy. Chia seeds are high in fiber and omega-3 fatty acids, which help to balance blood sugar and support feelings of fullness throughout the day.
3. Scrambled Eggs
Inspired by Mediterranean flavors, this lentil and egg skillet features protein-packed red lentils and scrambled eggs with colorful vegetables. Seasoned with a flavorful blend of cumin, allspice, nutmeg, and paprika, this satisfying breakfast is low in sodium. Lentils are a great source of fiber and plant-based protein, which can slow digestion and help maintain more even blood sugar levels.
4. Blueberry Muffins
Not all baked goods are off-limits for people with diabetes, like these whole-wheat blueberry muffins. Managing blood sugar levels isn't about cutting out all forms of sugar and carbs. Instead, it's about being mindful of portion sizes and pairing higher-glycemic foods with protein.
5. Whole Grain Cereals
Hot or cold, the right cereal can be a tasty and diabetes-friendly breakfast choice. You can get an extra protein boost from milk and healthy fats from ground flaxseed to help balance blood sugar and keep you fuller, longer. With some thoughtful toppings, you can also upgrade the bland tastes of typical oatmeal and cereals.
6. Sweet Potato Hash
Have you considered trying a sweet potato hash and eggs with avocado drizzle? Loaded with healthy fats, fiber, and protein, it’s a filling, easy-to-prepare breakfast for those busy mornings. Plus, you can make it the night before so it’s ready to go!
7. Mushroom Burritos
Loaded with protein and fiber, this diabetic-friendly mushroom breakfast burrito is an easy, tasty option for anyone with diabetes or who just wants to control blood sugar with a hearty, healthy breakfast. You can fill it with eggs, greens, and of course, mushrooms. It’s also a great source of protein considering the eggs.
Christine Siracusa on Unsplash
8. Muesli
This homemade muesli with red berries recipe is made with oats soaked in water and honey to create a no-cook breakfast with a soft, naturally sweet base. It’s topped with strawberries, raspberries, hazelnuts, and Greek yogurt for a balanced and nutrient-dense breakfast! It delivers antioxidants, fiber, healthy fats, and protein.
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9. Bagel Thins
This New York classic is a perfect start to any day! The whole-wheat mini bagel with nut butter, banana slices, chia seeds, and honey is a good source of fiber, healthy fat, and natural sweetness. It’s a nutritious and delicious choice for breakfast, as long as you limit your honey to your daily carb allowance.
10. Energy Bites
Grab a handful of raw almonds and pair them with a small portion of fruit, like a few berries or an apple, for a fast and diabetes-friendly breakfast. Try taking your almonds to the next level with a no-bake breakfast treat, like these 5-ingredient blueberry almond energy bites. Made with almonds, dried blueberries, oats, almond butter, and a pinch of salt, these snacks are easy to take on the go for a balanced, blood sugar-friendly option when you're in a rush.
11. Cottage Cheese on Muffins
This protein-rich, fiber-rich breakfast will help keep blood sugar balanced. Creamy whipped cottage cheese mixed with freeze-dried and fresh strawberries is a delicious spread. Top toasted whole wheat English muffins with it and a sprinkle of cinnamon for a healthy, satisfying breakfast for diabetes.
12. Sweet Potato Taco Toast
A diabetic-friendly alternative to a traditional breakfast toast, this breakfast hash substitutes bread with roasted sweet potato slices. Use the sweet potato slices as a base for scrambled eggs, cheddar, and avocado. The fiber in sweet potatoes and healthy fat found in avocado keep your blood sugar levels stable.
13. Frittatas
Mini frittatas are the perfect make-ahead breakfast for people with diabetes. Each is packed with about 8 grams of protein and is low in carbs, so you can load up on high-fiber fruit like berries to make a complete meal. You’ll want to avoid starchy carbs like corn and sweet potato, but nonstarchy carbs can be part of a healthy diet for blood sugar control.
14. Chakkarai Pongal
Chakkarai pongal is a South Indian dessert! It is prepared using rice, moong lentils, jaggery, and ghee, and is served during the harvest festival. Packed with plant-based protein and iron, the pongal serves as a rich source of long-lasting energy and satiety.
15. Zucchini Muffins
Dietitians usually suggest you increase your vegetable intake. These white cheddar zucchini muffins are a delicious way to add more greens to your diet. These muffins are hearty, loaded with veggies, and perfect for meal prep.
16. Jam and Yogurt
This fresh mixed berry chia jam takes just minutes to simmer, then is thickened with chia seeds. It's ready in just 15 minutes, and makes a great healthy breakfast for diabetics. Top with creamy plain Greek yogurt for a delicious breakfast treat!
17. Spinach Mushroom Sandwiches
Make-ahead spinach and mushroom breakfast sandwiches are a clever way to enjoy a mini omelet any time of day. Baked egg rounds are easy to prepare and freeze for a quick and healthy breakfast you can always count on. Fiber and antioxidant-rich ingredients support blood sugar regulation and overall health.
18. Tortilla Chip Chilaquiles
Quick and easy, this is a simplified version of the traditional Mexican chilaquiles. Crispy tortilla chips are coated in a smoky tomato sauce and topped with fried eggs. Fresh radishes, red onion, and cilantro brighten the flavors and Cotija cheese adds a salty finish.
19. Breakfast Tacos
Air fryer breakfast tacos are a playful, diabetes-friendly meal filled with protein and healthy fat. With silicone molds, the taco shells and eggs cook at the same time for fast, crispy results. Eggs, cheese, avocado, and spice deliver balanced nutrition for blood sugar management and satisfaction.
Bakd&Raw by Karolin Baitinger on Unsplash
20. Shakshuka
Shakshuka, an eggs-in-tomato-sauce dish from Tunisia, is a tasty and simple meal. A protein and lycopene-rich one-pan breakfast, this tasty dish offers balanced nutrition and sustained energy. Shakshuka is a flexible and healthy option for breakfast for those with diabetes.
