For many people, breakfast comes as an afterthought. (We don’t know how — we start thinking about breakfast during dinner the night before.) And while we don’t believe that anyone should neglect the most important meal of the day, this is especially true if you’re diagnosed with type 2 diabetes. That’s why we created this list of 12 healthy diabetic breakfast ideas to enjoy any day of the week.
When you’re planning a diabetes-friendly breakfast, you’ll want to keep a few things in mind. Avoid sugar altogether, search for foods with as few grams of carbohydrates as possible, and stock up on protein, healthy fats, and dietary fiber.
Choose foods that rank low on the glycemic index so they won't raise your glucose levels, which might cut out quite a few of your former breakfast favorites. But don’t worry — there are plenty of recipes here to replace your syrup-soaked French toast, bowl of cornflakes, or pitstop at the corner bakery.
From low-carb pancakes to a healthy smoothie that’s as sweet as pie, you’re sure to find a breakfast recipe you like below.
Diabetic Breakfasts to Start Your Day
If you — or someone in your family — is diagnosed with diabetes, coming up with a week’s worth of low-sugar, low-carb breakfasts can be tough. But skipping the cereal aisle, waffle station, or pastry case doesn’t have to mean skipping your morning meal. The following recipes will help you find a new favorite breakfast.
1. Meal Prep Egg Muffins 3 Ways
Image: Get Inspired Everyday
If there’s one thing you need to know about about a low-sugar breakfast, it’s that portable options are few and far between. (That is, unless, you’re eating low-sugar cereal out of a bag.) If you haven’t tried egg muffins yet, it’s time to break out that muffin pan.
These make-ahead, perfectly portable, individually-portioned frittatas can be your saving grace on a busy morning — and with this egg muffin recipe, you’ll find three drool-worthy flavors.
2. Keto Blueberry Pancakes
Image: Sweet as Honey
A pancake with only 2.4 grams of net carbs per serving? What sweet surprise does this little stack hold? These decadent keto pancakes are made with cream cheese, almond flour, stevia, and eggs, creating delightfully fluffy pancakes without the extra carbs.
Drop a few fresh blueberries in the batter, then serve with a dollop of grass-fed butter or low-carb syrup.
3. Thick & Creamy Maple Pumpkin Pecan Pie Smoothie
Image: Inspector Gorgeous
Pie oh my, what have we here? This low-carb smoothie combines two of your favorite pie flavors — pumpkin and pecan — then blends it up into a delicious morning smoothie.
Thickened with Greek yogurt, pumpkin puree, maple extract, and crumbled pecans for topping, it’s the healthy way to enjoy your favorite slice. Just maybe think of holding the ‘whip.
4. Egg Salad Sandwich With Ricotta and Cottage Cheese
Image: Muy Delish
You know, we’re big fans of foods that can be eaten for breakfast, lunch, and dinner (and yes, we’ll dive into a bowl of cereal for all three). That’s why we can’t get over this egg salad — which is perfect for breakfast, lunch, or as an after-work snack.
And since it’s made with ricotta, cottage cheese, and hard boiled eggs, it doubles up on protein, keeping you fueled from one meal to the next.
5. Cereal School
How could a bowl of sugary-sweet cereal possibly double as a diabetic breakfast? Well, when that particular bowl is loaded with 16 grams of protein, yet only contains 1 gram of carbs, and zero sugar, the door your thought was closed is once again open.
With flavors like Cinnamon Bun, Fruity, and Cocoa, a bowl of Cereal School is the way to kickstart a sweet morning.
6. Empty-The-Fridge Omelette
Image: Anne Smiles
Sometimes, staring into the fridge can be like staring into your closet — it’s full, but there’s nothing in there you want. If you’re trying to “empty your fridge” before your groceries go bad, you should really try this omelet recipe.
While this version used up some leftover yogurt, cherry tomatoes, ham, and feta, you can easily empty the contents of your refrigerator to make an entirely new breakfast idea.
7. Make Ahead Low-Carb Breakfast Burritos
Image: Lisa’s Dinnertime Dish
Here’s something we can’t quite explain: Most on-the-go breakfast choices are also loaded in sugar. Meaning, your portable breakfast options are pretty limited if you’re diagnosed with diabetes.
These low-carb breakfast burritos may not be quite as easy as tearing open a granola bar, but they can be made ahead of time. Made with low-carb whole wheat tortillas, cheddar cheese, and breakfast sausage, then topped with salsa and diced avocado, they’re an easy solution for busy weekday mornings.
8. Smoked Salmon Pinwheels
If you were never one to turn down a bagel with cream cheese and lox, you may want to steal a glance at this low-carb, diabetic breakfast. Smoked salmon is sliced then rolled up with low-fat cream cheese, cucumber, red onion, and capers. After one bite, this high-protein breakfast may be your new everything (without the bagel, of course).
9. Strawberry Shortcake Chia Pudding
Image: Food to Feel Good
Why is that everything seems better with layers? Cakes, parfaits, fall-weather clothing? Adding one layer atop the other just adds an element of decadence and comfort.
This layed, low-carb strawberry parfait appears as a complete indulgence, but we promise it’s low in sugar. Made with fresh fruit, chia seeds, almond milk, and shredded coconut, it’s a morning treat you won’t want to miss.
10. Breakfast Tomatoes
Image: Healthy Recipes Blogs
Here’s one low-carb hack we never saw coming: Using vegetables as a serving utensil. We’ve seen entire lasagnas stuffed in bell peppers, a BLT piled high in a halved avocado, and a whole taco smashed inside a zucchini.
This diabetic breakfast continues with the veggie-vessel theme by stuffing entire egg whites and yolks into a roasted tomato.
11. Bacon, Egg, and Asparagus Keto Bowl
Image: Keto Diet App
Whoever said salads can’t be a breakfast food clearly aren’t doing things right. This simple, fresh breakfast salad contains all of your favorite foods: soft boiled eggs, asparagus, bacon, avocado, feta, cherry tomatoes, and toasted almond slivers.
It's then tossed with homemade olive oil vinaigrette for a refreshing breakfast that won’t weigh you down.
12. Keto Philly Cheesesteak and Waffles
Image: My Life Cookbook
Not that we’re insulting your whipped-cream-topped, strawberry-syrup-smothered, glucose-wrenching Belgian waffle, but this diabetes-friendly, gluten-free waffle might have you beat.
It skips the maple syrup, forgets about the mounds of almond butter and chocolate chips, and waves a “no thanks,” to the strawberry jam. Instead, these savory waffles feature thinly-sliced steak, caramelized onions and green peppers, and melted provolone cheese that no one could pass up.
Cereal School Is the Diabetic Breakfast You’ve Been Missing
Just because you're keeping a watchful eye on your blood sugar levels doesn't mean you have to say goodbye to your favorite breakfast foods. Well, at least not all of them.
You might be bidding adieu to toasted English muffins, glazed donut holes, and whole grain toast smothered in peanut butter, but you don't have to say farewell to cereal. With Cereal School, you can satisfy those sweet, crunchy breakfast cravings. With three delicious flavors to choose from, it's sure to be your new breakfast favorite.
Plus, Cereal School comes packaged in grab-and-go bags so you can still enjoy a healthy breakfast during your most hectic mornings. And we ship straight to your front door making this the most convenient, diabetes-friendly breakfast you've tried yet.