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Coming up with your first meal of the day is tough under the best of circ*mstances. But, when you have a condition like type 2 diabetes, it can be a serious challenge. Diabetic breakfast ideas, specifically for those with prediabetes and type 2 diabetes, aim to hit a mix of macros to help prevent blood sugar spikes after you eat, and that requires an extra level of thought and effort.
“Breakfast should be a combination of nutrients, including protein and healthy fats with a limited amount of minimally processed, whole grains,” says Sonya Angelone, R.D., a spokeswoman for the Academy of Nutrition and Dietetics.
Everyone’s blood sugar management is different, which is why it’s important to “have the appropriate amount of protein, fat, and carbohydrate for your target blood sugar based on your numbers,” says Vanessa Rissetto, R.D., the CEO and co-founder of Culina Health. (To figure out the exact blood sugar numbers you’re aiming for, you’ll want to consult your doctor.)
In general, nutritionists tend to recommend being mindful of carbohydrates when it comes to breakfast recipes for people with type 2 diabetes or prediabetes. “A carb-heavy meal should definitely be avoided, and especially one with carbohydrates that have little to no fiber and a lot of added sugar,” says Keri Gans, R.D., author of The Small Change Diet. But, again, everyone is different and the exact amount of carbs and other macros to aim for should be discussed with your doctor.
“Managing blood sugar levels and insulin secretion is more than just limiting or avoiding carbohydrates and sugar,” Angelone says. “It includes eating foods that blunt the rise in blood sugar by slowing down the release of food from the stomach so that it gets into the bloodstream more slowly where the body can manage the incoming load of sugar more easily.”
To simplify things, Angelone recommends following the MyPlate model. “Just include a plate made up of half fiber-rich produce (fruits and vegetables), a quarter protein, and a quarter minimally processed carbs,” she says. “It’s okay to add healthy fat and dairy if desired.”
While it’s easy to eat the same thing every day, that can get boring fast. That’s why Rissetto recommends having an “arsenal of breakfast ideas” at the ready, so you have healthy options ready to go. And it’s important to remember, every body is different, and both those with and without types of diabetes can enjoy anything in moderation.
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1
Curry-Avocado Crispy Egg Toast
Avocado toast is a very trendy breakfast, and Angelone says it can be a good option for people with type 2 diabetes as well. This recipe adds a twist to your classic avocado toast—curry oil and fresh lime juice—for a breakfast with a kick. The dish has 13 grams of protein, eight grams of fiber, and 34.5 grams of fat to help fill you up and balance out the carbs from the whole grain toast.
Get the recipe.
Nutrition (per serving): 453 calories, 13 g protein, 24 g carb, 8 g fiber, 3.5 g sugars (0 g added sugars), 34.5 g fat (6 g sat fat), 185 mg cholesterol, 378 mg sodium
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2
Cauliflower Oatmeal with Sautéed Apples & Walnuts
Depending on your blood sugar target, this dish may require a little tweaking to get it right for you. (It features a tablespoon of maple syrup, which you can either halve or cut out entirely to reduce the sugar content.) Chia seeds, nut milk, walnuts, and olive oil help balance out the carbs from the old fashioned rolled oats to create a well-rounded meal.
Get the recipe.
Nutrition (per serving): 325 calories, 7 g protein, 36 g carb, 10 g fiber, 18.5 g fat, 104 mg sodium, 18 g sugars
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3
Blueberry Smoothie Bowl
Smoothies are often packed with carby fruits, but this updated take on a smoothie bowl uses low-in-carb blueberries and almonds full of healthy fats to mitigate blood sugar spikes. Plus it has 7 g of fiber too.
Get the recipe.
Nutrition (per serving—note: recipe makes two): 370 cal, 25 g pro, 32 g carb, 7 g fiber, 16 g sugars (4 g added sugars), 17 g fat (2.5 g sat fat), 0 mg cholesterol, 130 mg sodium
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4
Spinach and Goat Cheese Egg Muffins
This easy egg dish has a little of everything—protein from the eggs, goat cheese for added flavor and fat, and spinach and a bell pepper for fiber. You can use them for meal prep to eat all week or share with family members. Either way, these are simple to grab and go.
Get the recipe.
Nutrition (per serving): 65 calories, 4 g protein, 2 g carb, 1 g fiber, 4.5 g fat, 120 mg sodium, 1 g sugars, 97 mg cholesterol
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5
Veggie-Loaded Chickpea Waffles
Waffles are a breakfast favorite, and this low-carb version offers a tasty meal without the blood sugar spike thanks to chickpea flour and yogurt instead of traditional flour. Only 5 g of carbs per waffle means you can enjoy multiple.
Get the recipe.
Nutrition (per waffle): 85 calories, 7 g protein, 5 g carb, 1 g fiber, 2 g sugars (0 g added sugars), 4 g fat (1.5 g sat fat), 98 mg cholesterol, 195 mg sodium
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6
Turkish Eggs with Greek Yogurt
This savory dish has minimal carbs and sugar, making it a great option for people with type 2 diabetes, Gans says. Greek yogurt, dill, and garlic create a savory taste, while the eggs and cumin seeds add additional protein.
Get the recipe.
Nutrition (per serving): 230 calories, 15 g protein, 5 g carb, 0 g fiber, 16.5 g fat, 346 mg sodium, 4 g sugars, 198 mg cholesterol
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7
Stress Less Smoothie
This smoothie features two types of fruit—raspberries and peaches—but it manages to avoid a blood sugar crash with the help of full-fat kefir and hemp seeds. These help “blunt” the rise in sugar you’d experience if you just ate the fruit alone and slow down its release from your stomach, keeping your blood sugars leveled, Angelone explains.
Get the recipe.
Nutrition (per serving): 222 calories, 9 g protein, 29 g carb, 6 g fiber, 9 g fat, 54 mg sodium, 21 g sugars, 18 mg cholesterol
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8
Healthy Herb Frittata
Take your eggs to the next level with this savory frittata recipe. It features a slew of greens—chives, parsley, scallions, dill, and cilantro—for serious pops of flavor. The dish is also incredibly low in sugar while serving up plenty of fat and protein to keep your blood sugar steady.
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Nutrition (per serving): 305 calories, 12 g protein, 5 g carb, 2 g fiber, 26.5 g fat, 377 mg sodium, 1.5 g sugars, 299 mg cholesterol
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9
Tomato and Egg Stacks
This cool recipe creates egg sandwiches, using beefsteak tomato slices in place of bread. Layer ham, mozzarella, and eggs cooked your way on top of the tomatoes for a savory dish that's low in carbs and high in protein.
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Nutrition (per serving): 232 calories, 18 g protein, 5 g carb, 1 g fiber, 15 g fat
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10
Savory Oatmeal with Kale and Soft-Boiled Eggs
Eating plain oatmeal without any fat or protein can make your blood sugar spike and then crash, Gans says. But having oatmeal with plenty of fiber, fat, and protein can help balance out those carbs to give you a well-rounded, filling meal. This savory oatmeal dish features eggs to help fill you up, along with kale for added nutrients.
Nutrition (per serving): 312 calories, 13 g protein, 30 g carb, 5 g fiber, 16 g fat, 962 mg sodium, 1.5 g sugar
