Walking Guide

20 Diabetes-Friendly Breakfast Recipes

By , SparkPeople Blogger
People have been going round and round about the great breakfast debate for decades. Some say it’s essential to start every morning with a meal, and that it could even help to boost weight loss. Others swear by intermittent fasting, skipping breakfast altogether. Then there’s the age-old question of whether to eat before or after exercising (spoiler alert: there’s no one right answer).
 
Wherever you fall in the great breakfast divide, most experts agree on one thing: A healthy breakfast is even more important for those who have Type 2 diabetes. A 2014 study published in the journal Chronobiology International found that it was more difficult for participants to keep their blood sugar levels under control when they skipped breakfast.
 
“Eating breakfast helps to regulate blood sugar levels for the rest of the day. It [also] helps to prevent overeating at meals and snacks (which can help prevent consuming too many carbohydrates at one sitting) and it has been found to be beneficial in promoting healthy weight maintenance,” registered dietitian and author Erin Palinski-Wade told Everyday Health.
 
That said, not all breakfasts are equally beneficial, especially if diabetes is a factor. Registered dietitian Toby Amidor recommends limiting morning meals to a maximum of 30 grams of sugar, and says it’s important to balance the amount of carbs with the person’s height and weight.
 
“Many folks think if you have diabetes, you shouldn’t have any carbs, but that couldn’t be further from the truth,” she says. “Your body needs carbs for energy, but it has to be balanced with the amount of insulin and should be eaten in small, frequent meals and snacks throughout the day.”
 
Stuck in a breakfast rut? Try adding some of these diabetes-friendly day starters to your morning rotation.

1. Healthy Egg Muffins with Lean Turkey Bacon: Extremely low in sugar and high in protein, these healthy muffins are infused with a veggie boost.


Image courtesy of Diabetes Strong


2. Low-Carb Omelette: Thanks to a little help from Jamie Oliver and Julia Child, this low-carb tomato omelette is a particularly special one.


Image courtesy of Hurry the Food Up

3. Whole Wheat French Toast with Quick Berry Sauce: Sweets are not off of the menu for diabetes-friendly eating, but registered dietitian Toby Smithson recommends getting the sweetness from healthy whole foods like the strawberries and raspberries included in this berry sauce.


Image courtesy of Diabetes Everyday

4. 2-Ingredient Breakfast Tacos: Made with just two ingredients, these yummy breakfast tacos keep you full and satisfied all the way till lunch.


Image courtesy of C It Nutritionally

5. Zucchini & Parmesan Baked Omelet: This healthy breakfast is high in protein, vegetarian and low in sugar.


Image courtesy of The Seasoned Mom

6. Cottage Cheese Pancakes: Cottage cheese, oats and eggs are all staples of a solid diabetes-suitable breakfast, and this recipe turns all three into an easy-to-cook pancake that keeps you feeling full all morning.


Image courtesy of Hurry the Food Up

7. Sweet Potato Toast: This super-easy toast can be dressed up with all sorts of different sweet and savory toppings.


Image courtesy of Family Food on the Table

8. Oatmeal Breakfast Cookies: Sugar-free oatmeal breakfast cookies are made with whole grain oats, seeds, coconut oil and dates.


Image courtesy of Occasionally Eggs

9. Lemon and Garlic Brussels Sprout Breakfast Bowl: Loaded with veggies, this breakfast gets protein from an egg and is low in sugar.


Image courtesy of Foraged Dish

10 Healthy Morning Glory Gingerbread: This moist, tender gingerbread is full of delicious spices and flavors, but no refined flour or sugar—and only 144 calories per serving.


Image courtesy of Amy's Healthy Baking

11. Individual Breakfast Casseroles: Made with eggs, whole wheat bread, veggies and cheese, these mini casseroles can be customized to suit everyone’s needsincluding low-carb, dairy-free or vegetarian.


Image courtesy of Family Food on the Table

12. Yogurt and Blueberry Parfait: Alissa Rumsey, founder of Alissa Rumsey Nutrition and Wellness, recommends this easy recipe. Combine plain two percent Greek yogurt with a few spoonfuls of your favorite nuts and fresh or frozen blueberries. "Blueberries have a low glycemic index, meaning they don't raise your blood sugar as quickly as other foods," says Rumsey. "Blueberries have also been shown to help improve HbA1C levels in people with Type 2 diabetes who ate three servings per week. Greek yogurt provides protein and fat, which helps to slow digestion, helping with blood sugar control."

13. Grain-Free Banana Nut Waffles: The natural fats in the almond flour will slow your absorption of the sweetness from the bananas—add yogurt or other toppings instead of syrup.


Image courtesy of Foraged Dish

14. Freezer-Friendly Western Omelet Egg Muffins: Prep ahead for a healthy week with these light, flavorful and high-protein egg muffins.


Image courtesy of The Seasoned Mom

15. Scrambled Egg Muffins: Super easy to prepare, transport and display.


Image courtesy of Fannetastic Food

16. Crustless Quiche Lorraine: Without crust, this quiche Lorraine is lower in sugar and carbs than regular quiche, but full of cheesy bacon flavor.


Image courtesy of Foraged Dish

17. Protein Pancakes: Moist and fluffy, these high-protein cakes are naturally sweetened with blended blueberries.


Image courtesy of Diabetes Strong

18. Whole Wheat Apple Cinnamon Breakfast Cookies: Made with whole grains and naturally sweetened, these grab-and-go cookies are perfect for busy mornings.


Image courtesy of Family Food on the Table

19. Smoked Salmon and Vegetable Egg Casserole: This high-protein, low-sugar recipe is perfect for a quick and healthy dinner, breakfast or lunch.


Image courtesy of Fannetastic Food

20. Eggs Over Avocado Bran Toast: All mornings are better with avocado toast and hot pink pickled veggies. 


Image courtesy of Ilana Muhlstein

Which of these would you like to try?

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Comments

NASFKAB 7/18/2018
Great whether have diabetes or not Report
STIRLINGARTS 7/9/2018
I would like to try ALL of them! Report
BJK1961 7/9/2018
Some surprises and inspirations! Report
NANCYPAT1 3/30/2018
Great Report
NANCYPAT1 3/30/2018
Great Report
NANCYPAT1 3/30/2018
Great Report
NANCYPAT1 3/30/2018
Nice Report
SHOAPIE 3/19/2018
Yum! Report
SHOAPIE 3/19/2018
Yum! Report
BEVIEG41 3/19/2018
These were all awesome. Report
CHRISINMIAMI 3/19/2018
I am not diabetic but yum, yum! I am going to try a few of those recipes such as sweet potato toast! Report
PATRICIA-CR 3/19/2018
Yummy ideas, even for non-diabetic people. Report
EMGERBER 3/19/2018
Great breakfast ideas. Report
ETHELMERZ 3/19/2018
Picture shows 4 pancakes, recipe says only one per serving, that won’t hold you for long........ same as muffin recipes where you only get one. You may be better off with your usual bowl of oats. Report
JEANKNEE 3/18/2018
Tried and enjoyed the Grain-Free Banana Nut Waffles. Thank you! Report
DMEYER4 3/18/2018
great Report
IAMAUNTYEM 3/18/2018
I am the one diabetic in my family, so am the one who will eat weird things for breakfast. I do not have an instagram account. I will not eat 400+ calories for breakfast. Yup. The egg taco looks good, but then I already know how to do that. The rest go out the window Report
RAJMHJ 3/18/2018
OMG, awesome food suggestions here! The recipes seem easy to make, too. Thanks very much for this collection of less sugar and healthy recipes. Report
AZMOMXTWO 3/18/2018
thank you Report
PICKIE98 3/18/2018
I just made whole grain French toast with added vanilla and no syrup. Very diabetic-friendly. Report
LEANJEAN6 3/18/2018
These are great recipes --Thank yu so much! Report
AMYRCMK 3/18/2018
Thank you Report
ROSIE_456 3/18/2018
All of the recipes look good! Can't wait to try some of them. Report
TCANNO 3/18/2018
I wish a friend would read this but he would not be interested Report
JUSTFURKIDS 3/15/2018
Alot of excellent suggestions here, even if you aren't diabetic! Report
APPLEPIEDREAMS 3/11/2018
Thanks for the ideas! Report
KHALIA2 2/27/2018
I am not a diabetic but I have a friend who is one. I read this article to try and help her. This is a very good article and I picked up a few ideas to share with her. Thank you! Report
CECELW 2/22/2018
Id like to try some of the morning recipes Report
TERMITEMOM 2/21/2018
Thank you for these recipes! Report
NANCYPAT1 2/21/2018
Great ideas Report
NANCYPAT1 2/21/2018
Great ideas Report
SKIMBRO 2/21/2018
Yes...Thank you! Report
POETLKNG2LOSE 2/21/2018
Love all these new recipes here. Pinned them already. Report
MWHIGGINS 2/20/2018
definitely keeping this article handy. I get into ruts easily Report
JAMER123 2/20/2018
I love a good breakfast and have one daily. Checking these out for later. Report
MSROZZIE 2/20/2018
Excellent article! Wonderful recipe ideas for morning brunch. Report
RHOOK20047 2/20/2018
Found some new ideas! Report
DRLMAZ 2/20/2018
awesome Report
NANASUEH 2/20/2018
good ideas Report
PATRICIA-CR 2/20/2018
Great recipes! Report
PICKIE98 2/20/2018
Those tacos have at least five ingredients. Protein, carb and light fat content are the best. Report
NELLJONES 2/20/2018
Breakfast is the easiest diabetic friendly meal. Report
AMYRCMK 2/20/2018
Thank you Report
JSTETSER 2/20/2018
I'm trying the oatmeal breakfast cookies! Report
AZMOMXTWO 2/20/2018
interesting info Report
RO2BENT 2/20/2018
Tasty Report
NEPTUNE1939 2/20/2018
great Report
CLEOALLEN 2/20/2018
It's funny that the two ingredients tacos lists six ingredients. Did someone loose count? Report
RAPUNZEL53 2/20/2018
Yummy! Report
EO4WELLNESS 2/20/2018
Yum--diabetes or not. Report
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