Here are 15 healthy breakfast ideas for people with diabetes.
Controlling blood sugar levels is an important part of maintaining good health.
This is especially true if you have diabetes. In fact, choosing balanced, nutrient-dense meals and snacks can improve blood sugar regulation, reduce diabetes-related complications, and help you feel your best.
Starting the day with a nutritious breakfast is a smart way to give your body energy and encourage healthy choices to be made in the meals that follow throughout the day (1, 2, 3).
Here are 15 healthy breakfast ideas for people with diabetes.
Recipes for preparing meals
Meal preparation ensures that you get a nutritious and delicious meal, eliminating the need to guess what to eat for breakfast.
If you have diabetes, preparing healthy meals before you need them may help you make healthier choices at breakfast, which will improve your blood sugar levels.
The following recipes are both nutritious and suitable for meal preparation.
1. Egg muffins
Eggs are one of the best options for breakfast. They are one of the most nutritious foods you can eat, and they are rich in protein, a macronutrient that promotes healthy blood sugar levels (4, 5, 6).
In addition, they are very versatile and can be paired with a variety of healthy ingredients to create a nutritious, diabetic-friendly breakfast.
This recipe for egg muffins is customizable and perfect for cooking. You can add your favorite chopped vegetables and a little cheese for more filling options. Pair your egg muffins with some fresh fruit for a balanced breakfast.
2. Stuffed sweet potatoes
Sweet potatoes are rich in fiber, vitamins, minerals, and antioxidants such as carotenoid pigments known as β-carotene (7).
Sweet potatoes are also rich in the minerals magnesium and potassium, both of which are important for blood sugar regulation. Increasing your intake of these minerals may enhance your blood sugar management (8, 9).
There are many ways to enjoy stuffed sweet potatoes. For diabetes-friendly plant-based options, top cooked sweet potatoes with nut butter, chia seeds, and berries. Sweet potatoes can also be stuffed with eggs, vegetables, and, cheese for a delicious, protein-richer option.
Here are some ideas for sweet potato fillings that are suitable for meal preparation.
3. Peanut butter and jelly chia seed
Peanut butter and jelly are an irresistible combination and are usually only used at lunchtime. However, this peanut butter and jelly chia seed pudding recipe are also great for preparing breakfast.
The recipe combines chia seeds with protein-rich peanut butter and nutrient-rich berries to create a nutritious, healthy option for people who control their blood sugar levels. Eliminate the low-sugar option of maple syrup.
Chia seeds are rich in nutrients that are important for blood sugar management, including omega-3 fats, fiber, magnesium, protein, and antioxidants. （10）。
In addition, studies have shown that chia seeds can lower blood pressure and inflammatory markers, and encourage people with diabetes to lose weight. （11, 12）。
4. Breakfast bento box
If you are looking for a simple, convenient breakfast, try making a breakfast bento box. All you need is a food storage container with a separate compartment and some of your favorite breakfast items.
Here are some ideas for breakfast bento box combinations that are perfect for preparing meals:
- Egg muffins, guacamole slices, apple slices, and nut butter
- Cheese, berries, and salted almonds
- ・ Hard-boiled eggs, half a cooked sweet potato, cheese blocks, and grapes
When you assemble the bento box, include sources of protein, fat, and fiber to ensure your breakfast is full and support healthy blood sugar regulation.
The idea of a low-carb breakfast
Some people with diabetes use a low-carb diet to regulate blood sugar levels and support weight loss.
There are many kinds of low-carb diets, including the popular low-carb, high-fat keto diets.
Here are some breakfast recipes for diabetics who follow a low-carb diet – or those interested in incorporating more low-carb meals into their dietary patterns.
5. Skinless quiche
Quiches are egg-based dishes that are usually made in high-carb crusts – but if you want to reduce your carbohydrate intake, try this crustless quiche recipe.
It contains a variety of vegetables such as mushrooms, onions, and kale, as well as sources of protein and healthy fats such as eggs and Fratta cheese.
It can be prepared in advance and stored in the refrigerator so you can enjoy a nutritious breakfast in a matter of minutes.
6. Almond flour pancakes
Traditional pancakes are high in carbohydrates and are often served with sugary toppings such as maple syrup or jam. To promote healthy blood sugar regulation, it is best to limit foods rich in refined carbohydrates and added sugars (13).
Luckily, that doesn't mean you have to give up pancakes.
This pancake recipe uses almond and coconut flour instead of generic flour to reduce carbohydrate content. Top these pancakes with nut butter and fresh berries for a low-carb, diabetes-friendly breakfast.
7. Low-carb breakfast hash
Homemade breakfast chowders are a healthy way to start the day. Breakfast chowder is versatile and can reduce the number of carbohydrates if needed.
This low-carb breakfast hash recipe combines healthy ingredients like turkey powder, eggs, kale, zucchini, and walnut pumpkin to create a delicious combination that even the most discerning diners are sure to be satisfied with. If you want to lower your carbohydrate content further, don't eat pumpkin.
This recipe is also rich in protein and non-starchy vegetables, both of which can promote healthy blood sugar management and improve other health indicators for people with diabetes (14).
8. Egg and vegetable bowl
Vegetables such as spinach, kale, and arugula are nutrient-rich foods that provide vitamins, minerals, fiber, and powerful anti-inflammatory antioxidant compounds.
This may be why a diet rich in green leafy vegetables has been linked to many health benefits, such as preventing cognitive decline and heart disease. （15, 16）。
Adding green vegetables to your meals and snacks can increase their nutrient density without adding a lot of carbohydrates.
For example, this colorful low-carb egg and vegetable bowl recipe combines baby vegetables with other low-carb ingredients such as roasted cauliflower, eggs, and avocados.
Botanical breakfast recipes
Plant-based diets are patterns centered on plant foods such as vegetables, fruits, legumes, nuts, and seeds.
These diets are beneficial for blood sugar regulation and may improve other health indicators such as blood lipids and blood pressure levels in people with diabetes. （17, 18）。
However, you don't have to be completely vegetarian to reap the benefits of a plant-based diet. Just focus on adding more plant-based foods to your diets, such as vegetables, fruits, legumes, and nuts, while reducing your intake of foods like red and processed meats.
The following recipes are suitable for diabetics and people who follow a plant-based diet.
9. Sweet potato toast
Sweet potatoes can be made into satisfactory toast-shaped slices. Simply slice the whole sweet potatoes, bake them until crispy, and top them with healthy ingredients like avocados, nut butter, or berries.
Check out this guide to learn how to make the perfect sweet potato toast slice. Then, try one of the following ingredient combinations to make a plant-based breakfast suitable for people with diabetes:
- Bananas, peanut butter, and chia seeds
- Avocados, red pepper flakes, miniature vegetables, and feta cheese
- Coconut yogurt, berries, walnuts, and cinnamon
10. Breakfast Buddha Bowl
Buddha bowls are often filled with nutrients such as vegetables and legumes, making them a perfect breakfast choice for diabetics.
Sweet potatoes, caramelized onions, garlic, bell peppers, cauliflower, avocado, and chickpeas are the stars in this sumptuous Buddha Bowl breakfast recipe. Do not put eggs or replace them with tofu, making this meal vegan-friendly.
The high fiber content of this recipe can promote healthy blood sugar levels, allowing you to stay full before your next meal (19, 20).
11. Protein overnight oats
Some overnight oat recipes lack protein, a macronutrient that is particularly important for promoting blood sugar regulation and satiety (4, 5, 6, 21, 22).
That's why this protein overnight oat recipe is worth a try. It's made from vanilla protein powder that boosts the protein content of this diabetes-friendly breakfast option.
Choose from plant-based protein powders like pea protein, sprinkle berries, seeds, cocoa grains, and coconuts on oatmeal for a sweet, healthy breakfast, perfect for your trip.
12. Chickpeas sautéed
Chickpeas are an excellent source of fiber, magnesium, and plant-based protein, all of which can benefit people with diabetes.
Studies have shown that eating legumes can lower blood sugar and lipid levels in people with diabetes. In addition, adding legumes to your meal can help you feel full for longer and reduce your risk of overeating in subsequent meals (23, 24, 25).
This chickpea stir-fry recipe uses spices such as cumin and turmeric to add color, flavor, and added health benefits.
The idea of a high-protein breakfast
Studies have shown that a high-protein diet may benefit people with diabetes.
For example, a 2018 review of 18 randomized controlled studies found that a high-protein diet significantly reduced triglyceride levels and promoted weight loss in people with diabetes. （26）。
Give a high-protein breakfast less than a try and choose a healthy way to start a new morning.
13. Turkey and sweet potato breakfast hash
If you don't like eggs or can't stand eggs, this turkey and sweet potato breakfast hash recipe could be your go-to high-protein breakfast.
It's packed with healthy ingredients like Brussels sprouts, sweet potatoes, apples, kale, and vanilla, and it's packed with protein thanks to turkey powder.
Hashes can be made in large quantities and stored in the refrigerator so you can enjoy a healthy breakfast in the morning. Plus, even if it's a breakfast recipe, the recipe is perfect as a filling for lunch or dinner.
14. Cheese breakfast bowl
With more than 23 grams of protein per cup, cottage cheese is a wise choice for people looking to increase their intake of this important nutrient (27).
Cottage cheese can be eaten sweet or salty. For example, sweeten it with cinnamon, berries, and a dash of almond butter, or add spices, sautéed greens, and an egg to make it fragrant.
This simple cheese breakfast bowl recipe tops the cheese with berries, walnuts, almonds, and cinnamon. But don't stop there – feel free to try a variety of ingredients until you find a combination that ignites your taste buds.
15. Smoked salmon breakfast roll
Salmon is a rich source of protein and provides a variety of nutrients with antioxidant and anti-inflammatory effects, including selenium and omega-3 fatty acids (28).
Studies have shown that eating fatty fish such as salmon can improve blood sugar management and reduce the risk of diabetic retinopathy, a diabetes-related complication of eye damage. （29, 30）。
Adding smoked salmon to homemade breakfast rolls is a delicious way to increase fat fish intake and promote healthy blood sugar regulation.
Follow this recipe to make a simple smoked salmon breakfast roll and eat a protein-rich meal that is sure to energize your morning.
Conclusion
Following a nutritious dietary pattern is essential for good overall health.
If you have diabetes, breakfast promotes healthy blood sugar levels and provides your body with the nutrients it needs to function optimally, can reduce the risk of diabetes complications, promote a healthy weight, and keep you feeling full between meals.
Try incorporating some of the nutritious breakfast ideas listed above into your diet to support your health deliciously.