15 Diabetes-Friendly Breakfast Recipes: How to Start Your Day Off Right

Are you living with diabetes, but struggling to find creative breakfast recipes that won’t spike your blood sugar? You’re not alone. It can be difficult to make adjustments to a typical breakfast menu, but with a little know-how, you can get creative and make satisfying and diabetes-friendly meals. There are plenty of breakfast options for people living with diabetes to enjoy.

In this post, we’ll provide 15 delicious breakfast recipes that are low on sugar andhigh in nutrient-dense ingredients, allowing you to start your day off feeling energized and satisfied. All of these recipes are diabetes-friendly and packed with a variety of superfoods — allowing you to make healthy breakfast choices that won’t ruin your blood sugar control.

1. Peanut Butter, Oatmeal & Banana Overnight Oats

Overnight oats are the perfect breakfast for those busy weekdays. Just mix up all the ingredients in a jar the night before, let it rest in the fridge overnight and you are ready to go in the morning. This recipe combines creamy peanut butter and oats with sweet banana, making it a perfect combination.

Ingredients

  • ½ cup oats
  • 1 tsp chia seeds
  • 1 banana, divided
  • 1 tbs. peanut butter
  • ½ cup almond milk
  • 1 tbs. maple syrup

Instructions

  1. Slice ½ banana and place in the bottom of a jar.
  2. Next, add in the oats, chia seeds, peanut butter, maple syrup, and almond milk.
  3. Stir everything together until all ingredients are evenly distributed.
  4. Slice the remaining ½ banana and add to the top of the oats.
  5. Place lid on jar and store in the fridge overnight.
  6. In the morning, remove lid and enjoy the oats cold or heat in the microwave or stovetop.

2. Apple, Carrot, and Ginger Juice

This freshly-made juice is the perfect way to get your day started with a dose of fruits and vegetables. The ginger helps to add a little kick of flavor to the mix and is great for digestion.

Ingredients

  • 2 apples
  • 2 carrots
  • 2 celery stalks
  • Thumb-sized piece of fresh ginger root

Instructions

  1. Rinse the fruits and vegetables with cool water.
  2. Chop up the apples, carrots, and celery into pieces that will fit in the juicer.
  3. Using a hand grater, grate the ginger root and add it to the vegetables.
  4. Using a juicer, process all of the ingredients until they are completely juiced.
  5. Drink the juice either straight from the juicer or store in an airtight container and consume within 24 hours.

3. Egg, Spinach & Mushroom Breakfast Tacos

These tacos make for the perfect breakfast – because who doesn’t love tacos? The combination of eggs, mushrooms, and spinach make for a protein-packed, filling meal.

Ingredients

  • 1 tbs. olive oil
  • ¾ cup mushrooms, thinly sliced
  • 1 cup spinach, roughly chopped
  • 3 eggs
  • 1 tbs. milk
  • Salt and pepper
  • 3-4 corn or flour tortillas
  • Hot sauce, for serving

Instructions

  1. Heat the olive oil in a medium skillet over medium heat.
  2. Add the mushrooms and cook for 3-4 minutes, stirring occasionally.
  3. Add the spinach and cook for an additional 2-3 minutes, stirring occasionally.
  4. In a separate bowl, whisk together the eggs, milk, salt, and pepper.
  5. Add the egg mixture to the skillet and cook until eggs are set, stirring occasionally.
  6. Warm the tortillas in a separate skillet for 1-2 minutes per side.
  7. Divide the egg mixture among the tortillas and serve with hot sauce.

4. Protein Pancakes

These pancakes are the perfect breakfast for those looking for a protein-packed meal. Not only are they delicious, but they are also gluten-free and can even be made vegan if desired.

Ingredients

  • ½ cup gluten-free flour
  • 2 tbs. protein powder
  • 1 tsp. baking soda
  • 1 tbs. maple syrup
  • 1 tsp. vanilla extract
  • 1 cup almond milk
  • 1 tbs. olive oil

Instructions

  1. In a medium bowl, whisk together the flour, protein powder, and baking soda.
  2. In a separate bowl, whisk together the syrup, vanilla, almond milk, and olive oil.
  3. Add the wet ingredients to the dry ingredients and mix until combined.
  4. Heat a large skillet over medium heat and lightly coat with cooking spray.
  5. Pour ¼ cup of batter per pancake onto the skillet.
  6. Cook for 3-4 minutes per side or until lightly golden brown.
  7. Serve with a topping of your choice.

5. Sweet Potato Toast

This sweet potato toast is the perfect breakfast for the health-conscious and time-crunched. Packed with nutrients and fiber, it’s sure to keep you full and energized all morning.

Ingredients

  • 1 sweet potato
  • Toppings of your choice (avocado, eggs, cheese, etc.)

Instructions

  1. Preheat your oven to 400 F and line a baking sheet with parchment paper.
  2. Wash and scrub the sweet potato thoroughly.
  3. Slice the sweet potato into ¼-inch thick slices.
  4. Place slices onto the parchment paper-lined baking sheet and bake for 10-15 minutes.
  5. Remove from oven and let cool.
  6. Top with your desired toppings and enjoy!

6. Power Bowl with Kale, Apple, and Chickpeas

This power bowl is the perfect combination of sweetness and crunchiness. It makes for a quick and easy breakfast full of fiber and protein.

Ingredients

  • 2 cups kale, washed and roughly chopped
  • 1 apple, diced
  • 1 cup cooked or canned chickpeas
  • 1 tbs. olive oil
  • Pinch of salt
  • ½ cup Greek yogurt
  • 2 tbs. honey

Instructions

  1. Preheat your oven to 400 F and line a baking sheet with parchment paper.
  2. In a large bowl, combine the kale, apple, chickpeas, olive oil, and salt.
  3. Spread the mixture onto the parchment paper-lined baking sheet.
  4. Bake for 15-20 minutes or until lightly golden brown.
  5. Meanwhile, in a small bowl, whisk together the Greek yogurt and honey.
  6. Once the kale mixture is done baking, divide it among bowls.
  7. Top with the yogurt mixture and enjoy!

7. Egg & Avocado Sandwich

This sandwich is a great way to get your breakfast fix in a hurry. It is full of protein and healthy fats, making it a perfect breakfast or lunch.

Ingredients

  • 1 egg
  • 1 slice whole-wheat bread
  • 1 tsp. olive oil
  • Salt and pepper
  • ½ avocado, diced

Instructions

  1. Heat the olive oil in a medium skillet over medium heat.
  2. Crack the egg into the pan and season with salt and pepper.
  3. Cook egg for 3-4 minutes or until desired done-ness.
  4. Meanwhile, toast the bread.
  5. Once toasted, top one slice of bread with diced avocado and the cooked egg.
  6. Top the sandwich with the other slice of bread and enjoy.

8. Blueberry Almond Smoothie Bowl

Smoothie bowls are a fun way to add some color to your breakfast. This one is packed with antioxidants and is sure to satisfy your sweet tooth.

Ingredients

  • 1 cup unsweetened almond milk
  • 1 frozen banana
  • ¼ cup frozen blueberries
  • 1 tbs. almond butter
  • Toppings of your choice (granola, nuts, coconut flakes, etc.)

Instructions

  1. Combine the almond milk, banana, blueberries, and almond butter in a blender.
  2. Blend everything together until smooth.
  3. Pour the mixture into a bowl and top with desired toppings.
  4. Enjoy!

9. Egg & Tomato Salad

This salad makes for the perfect light breakfast or lunch. It’s full of protein and fiber, making it an excellent choice for diabetics.

Ingredients

  • 3 eggs, hard-boiled and roughly chopped
  • 2 tomatoes, diced
  • ¼ red onion, diced
  • 1 tbs. olive oil
  • 1 tbs. white vinegar
  • Salt and pepper

Instructions

  1. In a medium bowl, combine the eggs, tomatoes, and red onion.
  2. In a small bowl, whisk together the olive oil, vinegar, salt, and pepper.
  3. Drizzle the dressing over the salad and toss to combine.
  4. Serve as is or over a bed of fresh greens and enjoy!

10. Toast with Hummus & Avocado

This quick and easy toast is full of healthy fats and fiber. It pairs perfectly with your morning coffee and makes for a satisfying breakfast.

Ingredients

  • 1 slice whole-wheat bread
  • 2-3 tbs. hummus
  • ½ avocado, sliced

Instructions

  1. Toast the bread.
  2. Once toasted, spread the hummus onto the bread.
  3. Top with the avocado slices.
  4. Enjoy!

11. Omelet with Peppers & Spinach

A veggie omelet is the perfect way to get your morning dose of veggies. It’s easy and quick to make and pairs nicely with a piece of whole-grain toast.

Ingredients

  • 2 eggs
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    Frequently Asked Questions

    Question 1: What is diabetes?

    Answer: Diabetes is a chronic and often life-threatening medical condition in which the body cannot properly process and use the glucose found in the blood stream.

    Question 2: What is a diabetes-friendly breakfast?

    Answer: A diabetes-friendly breakfast is a meal that is low in carbohydrates and focused on whole grains, vegetables, proteins, and healthy fats.

    Question 3: Are there any healthy and tasty breakfast recipes for diabetes?

    Answer: Yes! There are a variety of delicious and nutritious breakfast recipes that can be tailored to the specific dietary needs of diabetes. These recipes can include oatmeal, egg dishes, smoothies, and more.

    Question 4: What foods should be avoided when preparing a diabetes-friendly breakfast?

    Answer: Foods that should be avoided when preparing a diabetes-friendly breakfast include processed foods, high-sugar foods, and high-carbohydrate foods.

    Question 5: What are the overall health benefits of a diabetes-friendly breakfast?

    Answer: A diabetes-friendly breakfast provides a balanced form of nutrition that helps to regulate glucose levels, maintain a healthy weight, and provide essential nutrients to the body.

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