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15 Breakfast Ideas for People with Type 2 Diabetes

Don't let diabetes slow you down! You won't feel like you're missing out with these diabetic breakfast ideas that give you all the good stuff—including pancakes, hearty oatmeals and classic egg recipes.

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Quinoa Breakfast Bowl

Nutrition Facts
0.750 cup: 217 calories, 5g fat (2g saturated fat), 10mg cholesterol, 59mg sodium, 33g carbohydrate (6g sugars, 3g fiber), 10g protein. Diabetic Exchanges: 1-1/2 starch, 1/2 reduced-fat milk.

This plant-based, low-sugar breakfast provides protein from the whole grain goodness of quinoa. Plus, it’s a good source of fiber with 3 grams per serving and very little saturated fat, making it a good choice for a heart-healthy and diabetes-friendly meal.

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Whole Grain Banana Pancakes Exps Hc16 194792 C07 01 5b 9

Whole Grain Banana Pancakes

Nutrition Facts
2 pancakes: 186 calories, 4g fat (1g saturated fat), 48mg cholesterol, 392mg sodium, 32g carbohydrate (7g sugars, 3g fiber), 7g protein. Diabetic Exchanges: 2 starch, 1/2 fat.

Start your day with ultimate comfort food—pancakes! With a hint of natural sweetness from mashed bananas, this simple stack contains a good amount of protein and fiber to stabilize your blood sugar and keep you full longer. Find more helpful diabetic breakfast tips.

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Hawaiian Hash

Nutrition Facts
3/4 cup: 158 calories, 4g fat (1g saturated fat), 14mg cholesterol, 440mg sodium, 26g carbohydrate (8g sugars, 4g fiber), 7g protein. Diabetic Exchanges: 1-1/2 starch, 1 lean meat, 1/2 fat.

This colorful dish made with sweet potatoes, red bell peppers, pineapple and ginger root offers an array of antioxidants and fiber. It’s a filling breakfast that will keep your energy levels steady all morning long.

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Classic Avocado Toast

Nutrition Facts
1 slice: 160 calories, 11g fat (2g saturated fat), 0 cholesterol, 361mg sodium, 15g carbohydrate (1g sugars, 3g fiber), 3g protein. Diabetic Exchanges: 2 fat, 1 starch.

This simple breakfast can help you start the day with creamy avocado on crispy toast, which offers heart-healthy fats and fiber to keep your blood sugar stable and appetite satisfied. For even more health benefits, make this breakfast with a sprouted grain bread, like Ezekiel bread.

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Buttermilk Pumpkin Waffles

Nutrition Facts
2 waffles (calculated without butter and syrup): 194 calories, 6g fat (3g saturated fat), 83mg cholesterol, 325mg sodium, 28g carbohydrate (8g sugars, 3g fiber), 7g protein. Diabetic Exchanges: 2 starch, 1 fat.

It feels like a special morning when waffles are on the menu! Treat yourself to this low-sugar recipe made with fiber-filled pumpkin and a heap of festive fall spices like ginger, cinnamon and cloves.

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Southwest Breakfast Wraps

Nutrition Facts
1 wrap: 254 calories, 8g fat (1g saturated fat), 5mg cholesterol, 446mg sodium, 29g carbohydrate (4g sugars, 4g fiber), 14g protein. Diabetic Exchanges: 1-1/2 starch, 1 lean meat, 1 vegetable, 1 fat.

Loaded with fiber and high-quality protein to keep your blood sugar stable, these whole grain wraps are jam-packed with colorful veggies and fluffy egg whites, plus a hint of spicy jalapenos.

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Lance’s Own French Toast

Nutrition Facts
2 slices: 218 calories, 6g fat (2g saturated fat), 144mg cholesterol, 331mg sodium, 28g carbohydrate (8g sugars, 4g fiber), 13g protein. Diabetic Exchanges: 2 starch, 1 medium-fat meat.

Made with whole wheat bread, this French toast provides 4 grams of fiber and 13 grams of protein to keep your blood sugar stable throughout the morning. Plus, this protein-packed breakfast will not break your carb budget for the day.

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Whole Wheat Pecan Waffles Exps Hck17 65924 B09 13 1b 5

Whole Wheat Pecan Waffles

Nutrition Facts
2 (4-in.) waffles: 241 calories, 14g fat (1g saturated fat), 48mg cholesterol, 338mg sodium, 24g carbohydrate (6g sugars, 3g fiber), 7g protein. Diabetic Exchanges: 2-1/2 fat, 1-1/2 starch.

These fiber-filled whole grain waffles are tasty any time of day. It’s time to grab your waffle iron and try this simple recipe for a dose of heart-healthy fats, high quality carbs and satisfying protein.

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Portobello Mushrooms Florentine Exps Sddj17 47568 16 C08 04 2b 9

Portobello Mushrooms Florentine

Nutrition Facts
1 stuffed mushroom: 126 calories, 5g fat (2g saturated fat), 18mg cholesterol, 472mg sodium, 10g carbohydrate (4g sugars, 3g fiber), 11g protein. Diabetic Exchanges: 2 vegetable, 1 lean meat, 1/2 fat.

This low-carb breakfast offers plenty of protein with fluffy eggs, as well as iron and calcium from leafy green spinach. It’s a powerhouse of potassium, too, with the portobello mushroom taking center stage on the plate.

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Apple Walnut Pancakes

Nutrition Facts
2 pancakes (calculated without syrup): 208 calories, 8g fat (1g saturated fat), 25mg cholesterol, 396mg sodium, 27g carbohydrate (6g sugars, 3g fiber), 8g protein. Diabetic Exchanges: 2 starch, 1 fat.

Combining apples and walnuts with whole grain pancakes is a recipe for healthy blood sugar control. Try this simple stack for a good amount of fiber, protein and healthy omega-3 fats.

11 / 15
Mixed Fruit With Lemon Basil Dressing Exps Cwam18 40989 C12 13 7b 4

Mixed Fruit with Lemon-Basil Dressing

Nutrition Facts
3/4 cup: 145 calories, 11g fat (1g saturated fat), 0 cholesterol, 76mg sodium, 14g carbohydrate (9g sugars, 3g fiber), 1g protein. Diabetic exchanges: 2 fat, 1 fruit.

This fruit-palooza is a great accompaniment to a fluffy omelet. Chock full of colorful berries, melons and kiwi, this low-calorie dish also offers an antioxidant, hydrating morning boost.

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Flaxseed Oatmeal Pancakes Exps Cf2bz20 40848 B11 19 6b 14

Flaxseed Oatmeal Pancakes

Nutrition Facts
2 pancakes: 273 calories, 13g fat (2g saturated fat), 108mg cholesterol, 357mg sodium, 31g carbohydrate (10g sugars, 5g fiber), 10g protein. Diabetic Exchanges: 2 starch, 2 fat.

You can’t go wrong with whole grains, oats and flaxseeds in your pancakes for a heart-healthy start to your day. Plus, each short stack offer some protein to make for a diabetes-friendly carb fix.

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Confetti Scrambled Egg Pockets Exps Qebz20 21175 E01 24 1b

Confetti Scrambled Egg Pockets

Nutrition Facts
1 pita half: 224 calories, 9g fat (3g saturated fat), 255mg cholesterol, 402mg sodium, 24g carbohydrate (5g sugars, 3g fiber), 13g protein. Diabetic Exchanges: 1-1/2 starch, 1 medium-fat meat, 1/2 fat.

These low-sugar pita pockets make for a simple and tasty breakfast. Jam-packed with veggies and whole grain goodness, they contain a good amount of fiber. Plus, eggs are a diabetes-friendly food, with high-quality protein and virtually no carbs.

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Chicken Brunch Bake

Nutrition Facts
1 serving: 233 calories, 6g fat (2g saturated fat), 62mg cholesterol, 458mg sodium, 18g carbohydrate (2g sugars, 3g fiber), 27g protein. Diabetic Exchanges: 3 lean meat, 1 starch.

This high-protein, low-sugar casserole makes for a great diabetes-friendly start to the day. Packed with protein from lean chicken breast and eggs, this dish will keep your blood sugar stable for hours.

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Whole Wheat Pancakes Exps Lsbz18 23297 B01 19 5b 1

Whole Wheat Pancakes

Nutrition Facts
2 pancakes: 157 calories, 4g fat (1g saturated fat), 45mg cholesterol, 335mg sodium, 24g carbohydrate (4g sugars, 4g fiber), 9g protein. Diabetic Exchanges: 1-1/2 starch, 1 fat.

Creating a simple breakfast with a healthy kick that will not skyrocket your blood sugar is easy with this recipe. Plus, the wheat germ in the pancakes contributes a fatty acid that has shown to be beneficial on insulin resistance.

Vicki Shanta Retelny, RDN
A registered dietitian nutritionist, book author and speaker, Vicki has a passion for helping others embrace simple lifestyle habits that lead to health and happiness. When she is not in the kitchen whipping up tasty, nourishing meals for her family: two children, a husband and pet pug named Stella. Vicki enjoys a soothing face mask, Pilates and the occasional trip to their local sushi hotspot.

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