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.
16 Diabetes-Friendly Breakfast Ideas
Updated on Oct. 04, 2024
1/16
Frittata
Total Time
30 min
Servings
6 servings
From the Recipe Creator:
Make this frittata recipe your own by using whatever veggies you like. Spinach, mushrooms and bell peppers would add both color and flavor to every bite, but don't be afraid to get creative! —Julie Andrews, Rockford, Michigan
Nutrition Facts:
1 serving: 124 calories, 9g fat (3g saturated fat), 249mg cholesterol, 412mg sodium, 1g carbohydrate (1g sugars, 0 fiber), 9g protein.
2/16
Classic Avocado Toast
Total Time
5 min
Servings
1 serving
From the Recipe Creator:
This is such an easy way to add avocados to your diet. Use healthy multigrain bread and top with sliced radishes and cracked pepper or lime zest, or chipotle peppers and cilantro. —Taste of Home Test Kitchen
Nutrition Facts:
1 piece: 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.
3/16
Oatmeal
Total Time
10 min
Servings
4 servings
From the Recipe Creator:
Stovetop oatmeal is a simple, healthy, tasty and customizable breakfast choice for any day of the week. All you need is old-fashioned oats, milk, water and a pinch of salt. —Julie Andrews, Rockford, Michigan
Nutrition Facts:
1 serving: 156 calories, 3g fat (1g saturated fat), 1mg cholesterol, 153mg sodium, 28g carbohydrate (2g sugars, 4g fiber), 5g protein.
Oatmeal is an excellent way to start your day. There are so many ways to customize oatmeal recipes by adding fruit, nuts or seasonings. For a fun twist, try making savory oatmeal.
4/16
Hash Brown Egg Cups
Total Time
45 min
Servings
1 dozen
From the Recipe Creator:
They may look like muffins, but these cuties pack all your favorite rise-and-shine ingredients—eggs, hash browns and bacon—into a single-serving cup. Grab one and get munching. —Talon DiMare, Bullhead City, Arizona
Nutrition Facts:
1 hash brown cup: 180 calories, 10g fat (5g saturated fat), 113mg cholesterol, 487mg sodium, 11g carbohydrate (1g sugars, 1g fiber), 10g protein.
5/16
Mean Green Smoothie Bowls
Total Time
20 min
Servings
6 servings
From the Recipe Creator:
This delicious bright green smoothie bowl recipe contains powerful antioxidants. Top with cucumber slices and fresh parsley sprigs for a pretty presentation. —Laura Wilhelm, West Hollywood, California
Nutrition Facts:
1 smoothie bowl: 79 calories, 0 fat (0 saturated fat), 0 cholesterol, 22mg sodium, 20g carbohydrate (16g sugars, 2g fiber), 1g protein. Diabetic Exchanges: 1 starch, 1 vegetable.
6/16
Protein Waffles
Total Time
30 min
Servings
4 waffles
From the Recipe Creator:
We packed these waffles with protein from eggs, oats, Greek yogurt and even a little vanilla protein powder. They'll power you through the morning. —Taste of Home Test Kitchen
Nutrition Facts:
1 waffle: 250 calories, 10g fat (4g saturated fat), 153mg cholesterol, 591mg sodium, 30g carbohydrate (15g sugars, 3g fiber), 12g protein. Diabetic Exchanges: 2 starch, 2 medium-fat meat.
It feels like a special morning when waffles are on the menu! Treat yourself to this high-protein recipe made with fiber-filled oats and Greek yogurt, plus warming spices like cinnamon.
7/16
Matcha Chia Pudding
Total Time
10 min
Servings
4 servings
From the Recipe Creator:
This matcha chia pudding is quick, easy and super healthy. Combine earthy matcha green tea powder, creamy almond milk and healthy chia seeds for superfood heaven in a little package. It is gluten-free, vegan, paleo and Whole30 approved! —Abra Pappa, New York, New York
Nutrition Facts:
2/3 cup: 173 calories, 8g fat (1g saturated fat), 0 cholesterol, 90mg sodium, 21g carbohydrate (10g sugars, 9g fiber), 7g protein. Diabetic Exchanges: 1-1/2 starch, 1 fat.
8/16
Whole Wheat Pancakes
Total Time
25 min
Servings
20 pancakes
From the Recipe Creator:
To fix a large batch of tender pancakes for my five children, I rely on this quick and wholesome recipe. It calls for whole wheat flour and buttermilk, which make the pancakes filling but also light. Serve them with hot chocolate for a breakfast that's sure to delight little ones. —Line Walter, Wayne, Pennsylvania
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.
9/16
Sweet Potato Hash
Total Time
40 min
Servings
4 servings
From the Recipe Creator:
Tender sweet potatoes match up with ham, eggs and zippy seasonings for an impressive breakfast. Or serve it with salad and have an easy breakfast-for-dinner meal. —Judy Armstrong, Prairieville, Louisiana
Nutrition Facts:
1 serving: 379 calories, 22g fat (9g saturated fat), 271mg cholesterol, 1237mg sodium, 23g carbohydrate (7g sugars, 4g fiber), 23g protein.
This colorful dish made with sweet potatoes, red bell peppers and chile peppers offers an array of antioxidants and fiber. It’s a filling breakfast that will keep your energy levels steady all morning long.
10/16
Keto English Muffin
Total Time
15 min
Servings
1 English muffin
From the Recipe Creator:
Make these keto English muffins easily in the microwave for a health-conscious, last-minute breakfast. Just pull out a ramekin, your favorite jelly and the toaster, and you'll have a delicious, from-scratch breakfast in no time. —Dawn Parker, Surrey, British Columbia
Nutrition Facts:
1 English muffin: 313 calories, 24g fat (9g saturated fat), 217mg cholesterol, 406mg sodium, 11g carbohydrate (3g sugars, 3g fiber), 13g protein.
11/16
Portobello Mushrooms Florentine
Total Time
25 min
Servings
2 servings
From the Recipe Creator:
A fun and surprisingly hearty breakfast dish packed with flavor and richness.
—Sara Morris, Laguna Beach, California
Nutrition Facts:
1 stuffed mushroom: 170 calories, 10g fat (4g saturated fat), 204mg cholesterol, 428mg sodium, 9g carbohydrate (3g sugars, 3g fiber), 12g protein. Diabetic Exchanges: 2 vegetable, 1 lean meat, 0.500 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.
12/16
Company Fruit Salad
Total Time
20 min
Servings
20 servings
From the Recipe Creator:
We first tried a cream cheese fruit salad like this at a local deli. Since I couldn't get that recipe, I started mixing up different dressings until I hit on this one. Now I make this refreshing delightful salad for every picnic and get-to-gether. It can be a snack, side dish or dessert. —Connie Osterhout, Napoleon, Ohio
Nutrition Facts:
3/4 cup: 161 calories, 7g fat (2g saturated fat), 11mg cholesterol, 48mg sodium, 25g carbohydrate (22g sugars, 2g fiber), 1g protein.
This fruit-palooza is a great accompaniment to a fluffy omelet. Chock full of colorful grapes, apples and mandarin oranges, this low-calorie dish also offers an antioxidant, hydrating morning boost.
13/16
Sausage Patties
Total Time
20 min
Servings
8 servings
From the Recipe Creator:
These country-style patties are so simple to prepare. You'll never again settle for store-bought versions that are loaded with preservatives and not as good. —Bertha Bench, Mineral Wells, Texas
Nutrition Facts:
1 patty: 242 calories, 17g fat (6g saturated fat), 76mg cholesterol, 502mg sodium, 1g carbohydrate (0 sugars, 0 fiber), 21g protein.
14/16
Confetti Scrambled Egg Pockets
Total Time
20 min
Servings
6 servings
From the Recipe Creator:
This sunny specialty is a colorful crowd-pleaser. My eight grandchildren often enjoy these egg-packed pitas for Saturday morning brunch or with a light salad for supper.
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.
15/16
Garden Veggie Egg Bake
Total Time
1 hour 5 min
Servings
6 servings
From the Recipe Creator:
Looking for a healthy day-starter? Children will actually enjoy eating their veggies when they’re baked into this cheesy, nutrition-packed egg dish. —JoAnne Wilson, Roselle Park, New Jersey
Nutrition Facts:
1 piece: 202 calories, 10g fat (5g saturated fat), 197mg cholesterol, 478mg sodium, 7g carbohydrate (4g sugars, 2g fiber), 22g protein. Diabetic Exchanges: 3 lean meat, 1 vegetable, 1/2 fat.
This high-protein, low-sugar casserole makes for a great diabetes-friendly start to the day. Packed with lean protein from eggs and plenty of fiber-rich veggies, this dish will keep your blood sugar stable for hours.
16/16
Keto Zucchini Bread
Total Time
1 hour 10 min
Servings
1 loaf (12 pieces)
From the Recipe Creator:
You won't believe this nutty, cinnamony, moist and spongy zucchini bread is keto-friendly! The monk fruit gives plenty of sweetness to the loaf, emulating a flavor similar to caramel without all the sugar intake. —Taste of Home Test Kitchen, Milwaukee, Wisconsin
Nutrition Facts:
1 piece: 204 calories, 16g fat (3g saturated fat), 41mg cholesterol, 234mg sodium, 12g carbohydrate (2g sugars, 2g fiber), 7g protein.
