Breakfast Ideas For People With Diabetes | Diet & Fitness

Though it’s famously the “most important meal of the day,” breakfast can also be easy to skip. Of course, that doesn’t mean missing this meal is a good idea – especially if you have type 1 or type 2 diabetes. Eating a healthy breakfast can help people living with these conditions keep their blood sugar under control for the rest of the day.

When you’re living with diabetes, deciding what to eat for breakfast isn’t always straightforward. You need a meal that provides balanced amounts of healthy fats, proteins, and carbs each morning. If you ignore these guidelines and go for the likes of sugar-packed cereals and sweetened coffee drinks, you’ll likely pay the price in the form of blood sugar spikes.

Even if you don’t have diabetes, it’s important to take breakfast seriously. A recent study determined that, along with better-known risk factors like extra weight and a family history of diabetes, skipping breakfast can raise your risk of developing type 2 diabetes.

Whether or not you’ve been diagnosed with diabetes, eating a healthy breakfast doesn’t need to be complicated. Keep reading for a list of US MED’s top 10 diabetes-friendly breakfast ideas.

10 Easy Breakfast Ideas for People Living with Diabetes

1. Breakfast Smoothie With Greek Yogurt and Berries

Unsure if you can have smoothies while managing your diabetes? Good news – nothing is stopping you from continuing to enjoy this quick, nutritious breakfast option! The trick is making sure your smoothies are low in sugar while high in fiber and protein.

This berry smoothie recipe fits the bill perfectly. You can make it with a mere four ingredients (milk, yogurt, frozen berries, and an optional sweetener), so it’s easy to create and highly nutritious. A one-and-a-half cup serving contains 30 grams of carbs, 22 grams of protein, and five grams of fiber.

2. Whole-Wheat Blueberry Muffins With Protein-Packed Sides

Here’s another popular breakfast item that isn’t often associated with living with diabetes. Even if you have type 1 or type 2 diabetes, you don’t need to avoid sugars and carbohydrates entirely. Instead, your focus should be on balancing your intake of healthy foods with a high glycemic index with foods rich in protein, as this can keep your overall glycemic load low.

To counteract the 27 grams of carbs contained in each of these blueberry muffins, pair them with a side dish that’s packed with protein. Some options include a hard-boiled egg, nuts, or even some cheese. Along with this, your muffins will be high in fiber, thanks to their use of whole grains!

3. Whole-Grain Cereal With Oatmeal, Egg, and Ground Flaxseed

Though cereal is a breakfast staple, it’s not always the most exciting way to start your day – or the healthiest. That’s not the case when you follow this recipe, however. A serving of this cereal will “stick to your ribs” thanks to the 13 grams of protein it provides.

The secret to its high protein level is simple: this dish contains eggs and milk. Meanwhile, the use of flaxseed increases both its protein and its fiber content. Best of all, it’s easier to make than you might expect and takes just five minutes to prepare.

4. Vegetarian Eggs and Lentils on Toast

Scrambled eggs and toast is a classic breakfast combo. However, this unique egg recipe will liven your morning up while making this typical breakfast even more diabetes-friendly than it already is.

This recipe involves placing sunny-side-up eggs on pieces of toast, along with lentils. Both the eggs and lentils are nutritious protein sources, helping to keep your blood glucose in check. Along with this, lentil consumption may help lower people’s diabetes risk and help people with diabetes better manage this disease.

5. Mushroom Freezer Breakfast Burritos

When you need to get going quickly, few breakfast options are more convenient than frozen foods. However, many of the breakfast items found in the average supermarket freezer aren’t exactly healthy – or diabetes-friendly, for that matter. You can solve this by cooking your own breakfast burritos and freezing them ahead of time.

This breakfast burrito includes eggs, cheese, and mushrooms. Though it has 28 grams of carbs, the first two ingredients contribute 20 grams of protein, and the mushrooms bring essential nutrients like vitamins B and D to the table.

6. Bagel Thins With Nut Butter, Banana, and Chia Seeds

If you’ve been living with diabetes, there’s a good chance it’s been a while since the last time you had a bagel. After all, the average large plain bagel has 70 grams of carbs! By making a few smart topping choices and controlling your portions, you can enjoy bagels as a breakfast option once again.

It couldn’t be easier to make this breakfast. All you need to do is start with a whole-wheat mini bagel, which you’ll top with banana slices, nut butter, some chia seeds, and just a bit of honey. Feel free to replace the honey the recipe calls for with cinnamon or your sugar substitute of choice. The result is a breakfast with 48 grams of carbs and a ton of protein.

7. No-Bake Blueberry Almond Energy Bites

Fruits with a low glycemic index and nuts are a perfect breakfast combination for people living with diabetes. If you enjoy this type of breakfast, set aside some time to make these tasty no-bake energy bites.

This recipe uses dried blueberries included in moderation. With that and the protein provided by the almonds, this breakfast option considers the needs of people with diabetes.

8. Mini Corn, Cheese, and Basil Frittatas

Want to find some more bite-sized breakfast choices? As a next step, consider making some of these frittatas. A serving contains just 5.2 grams of carbohydrates, placing them at the heart of a delicious – and diabetes-conscious – breakfast.

Since this frittata recipe is so low in carbs and contains six grams of protein, you may have the option of experimenting a bit. For example, adding a few berries to your mini frittata shouldn’t have a significant impact on your glucose level.

9. White Cheddar Zucchini Muffins

Vegetables are a key part of any diet, including the diets of people with diabetes. Since zucchini is such a versatile vegetable, it should come as no surprise that you can easily add it to your breakfast to boost your veggie intake. This non-starchy vegetable plays a vital role in these muffins. The muffins contain two grams of fiber, 10 grams of protein, and five grams of carbs each.

While the cheese included in this recipe adds protein, it’s not the only protein source that’s part of it. The recipe calls for almond flour, so it’s an excellent choice for people with diabetes and people on the keto diet alike.

10. Scallion Grits With Shrimp

On more laid-back mornings, feel free to savor this Southern favorite. It’s naturally diabetes-friendly, particularly if you stick to a portion of a half-cup or less.

This recipe includes fat-free milk and corn grits. If you don’t have grits in your pantry (or just want to add more protein), all you have to do is replace the grits in the recipe with quinoa! When made following the recipe, your grits and shrimp will include 25 grams of carbs and 20 grams of protein per serving.

Find More Breakfast Ideas With Help From US MED

The recipes we’ve shared here should give you an idea of what to look for in diabetes-friendly breakfast options – or help you kick your breakfast routine up a notch. If you’re looking for more recipes in this vein, we can help! Review our database of recipes created with diabetes in mind or our blog article on building a diabetes-friendly diet.

US MED’s support doesn’t stop when you leave the breakfast table, either. We provide free shipping and automatic reorder reminders for all kinds of diabetes supplies. Choose us when you need CGM systems, insulin pumps, diabetes testing supplies, and much more!