20 Simple Breakfast Ideas For Diabetics

Starting your day with a healthy and delicious breakfast is essential for everyone, but it is especially important for individuals with diabetes. A well-balanced breakfast can help manage blood sugar levels, provide sustained energy throughout the day, and prevent overeating later. The American Diabetes Association (ADA) provides some key guidelines for building a healthy breakfast. These include being mindful of carbohydrate intake, choosing whole grains, incorporating healthy fats, and including lean protein and fiber. This article provides 20 simple and delicious breakfast ideas that are diabetic-friendly and follow these guidelines, complete with full recipes for each.

1. Asparagus and Bok Choy Frittata

Prep time: 5 min | Cook time: 10 min | Servings: 6 | Serving size: 1 slice

Ingredients:

• 2 tbsp olive oil
• 1 bunch asparagus (chopped into bite-size pieces)
• 1 head baby bok choy (chopped)
• 1/2 tsp salt
• 1/4 tsp black pepper
• 2 cups egg substitute
• 2/3 cup reduced-fat mozzarella (shredded)

Instructions:

1. Preheat a large ovenproof skillet over medium heat.
2. Add oil, asparagus, bok choy, salt, and pepper to the skillet. Cook, stirring occasionally, until veggies soften, 2-3 minutes.
3. Crack the eggs into a large bowl and whisk to combine.
4. Preheat the oven to broil.
5. Reduce heat to low and pour the egg mixture into the skillet. Gently lift the cooked eggs around the edge with a spatula until the sides are firm but the top is still runny, 3-4 minutes.
6. Sprinkle cheese over the frittata. Place the skillet in the oven and broil until the top is set and the cheese is melted, 1-2 minutes. Slice into six equal pieces.

2. High-Protein Strawberry Muffins

Prep time: 20 min | Cook time: 25 min | Total time: 45 min | Servings: 12

Ingredients:

• 1 cup whole-wheat flour
• 1 cup all-purpose flour
• 1/2 cup almond flour
• 1 tablespoon baking powder
• 1 teaspoon baking soda
• 1/2 teaspoon salt
• 1 1/4 cups whole-milk plain strained (Greek-style) yogurt
• 1/2 cup unsweetened applesauce
• 8 tablespoons sugar, divided
• 2 large eggs, at room temperature
• 1 1/2 teaspoons grated lemon zest
• 1 teaspoon vanilla extract
• 1 1/2 cups chopped fresh strawberries, divided

Instructions:

1. Preheat oven to 400°F. Line a 12-cup muffin tin with paper liners or coat with cooking spray.
2. Whisk 1 cup whole-wheat flour, 1 cup all-purpose flour, 1/2 cup almond flour, 1 tablespoon baking powder, 1 teaspoon baking soda and 1/2 teaspoon salt in a medium bowl until combined.
3. In a large bowl, whisk 1 1/4 cups yogurt, 1/2 cup applesauce, 7 tablespoons sugar, 2 eggs, 1 1/2 teaspoons lemon zest and 1 teaspoon vanilla until combined. Add the flour mixture; whisk until just combined. Using a rubber spatula, gently fold in 1 cup strawberries until evenly distributed.
4. Spoon the batter into the prepared muffin cups, about 1/3 cup each. Top the muffins with the remaining 1/2 cup strawberries, pressing lightly to adhere. Sprinkle the tops with the remaining 1 tablespoon sugar.
5. Bake for 5 minutes. Without removing the muffins from the oven, reduce oven temperature to 350°F. Continue baking until puffed, golden and a wooden pick inserted in the center comes out clean, 16 to 17 more minutes. Cool in the pan for 5 minutes; transfer to a wire rack. Serve warm or at room temperature.

3. Pumpkin Spice Oatmeal

Prep time: 10 min | Cook time: 5 hours | Servings: 6

Ingredients:

• 1 can (15 ounces) pumpkin
• 1 cup steel-cut oats
• 3 tablespoons brown sugar
• 1-1/2 teaspoons pumpkin pie spice
• 1 teaspoon ground cinnamon
• 3/4 teaspoon salt
• 3 cups water
• 1-1/2 cups 2% milk
• Optional toppings: Toasted chopped pecans, ground cinnamon, and additional brown sugar and milk

Instructions:

1. In a large bowl, combine the first 6 ingredients; stir in water and milk. Transfer to a greased 3-qt. slow cooker. Cook, covered, on low 5-6 hours or until oats are tender, stirring once. Serve with toppings as desired.

4. Eggs in Purgatory

Prep time: 25 min | Total time: 25 min | Servings: 4

Ingredients:

• 2 tablespoons extra-virgin olive oil
• 2 cloves garlic, thinly sliced
• 2 drained anchovy fillets, minced
• 1/2 teaspoon crushed red pepper
• 2 (15-ounce) cans no-salt-added crushed tomatoes
• 1/8 teaspoon salt
• 2 cups packed baby spinach
• 4 large eggs
• 2 tablespoons grated Parmesan cheese
• 1 tablespoon chopped fresh basil
• 4 slices crusty whole-wheat bread, toasted

Instructions:

1. Heat oil in a large skillet over medium heat. Add garlic, anchovies and crushed red pepper; cook, stirring often, until the garlic is fragrant and lightly browned, about 1 minute.
2. Add tomatoes and salt; bring to a simmer over medium heat. Reduce heat to medium-low; cook, stirring occasionally, until slightly thickened, 10 to 12 minutes. Stir in spinach;cook until wilted, about 1 minute.
3. Using the back of a spoon, make 4 wells in the tomato mixture; crack an egg into each well. Cover and cook over medium heat, undisturbed, until the egg whites are cooked through and the yolks are still runny, 2 to 3 minutes. Remove from heat; sprinkle with cheese and basil. Serve with toast.

5. Blueberry Citrus Immunity Smoothie

Prep time: 5 min | Total time: 5 min | Servings: 4

Ingredients:

• 1/4 cup protein powder
• 2 bananas
• 2 cups frozen blueberries
• 1 cup orange juice
• 1 1/3 cups full-fat coconut milk

Instructions:

1. Combine all ingredients in a blender. Blitz until smooth.
2. Pour into glasses and enjoy!

6. Green Smoothie with Spinach, Cucumber and Pineapple

Prep time: 4 min | Total time: 4 min | Servings: 4

Ingredients:

• 1 cucumber
• 1 avocado
• 4 cups coconut water
• 1 ½ tbsp fresh mint
• 2 cups pineapple chunks
• 4 cups spinach
• ½ cup protein powder

Instructions:

1. Cut cucumber into pieces. Peel and pit avocado. De-stem mint leaves.
2. Combine all ingredients (add a couple ice cubes if you prefer a cold smoothie) in a blender or food processor. Blend until smooth.

7. High-Protein Breakfast Tacos

Prep time: 30 min | Total time: 1 hr 10 min | Servings: 4

Ingredients:
Tortillas:

• Nonstick cooking spray
• 1 cup low-fat (1 percent) cottage cheese
• 1 large egg
• 1/4 teaspoon ground cumin
• 1/4 teaspoon garlic powder

Filling:

• 1 ripe avocado, pitted and peeled
• 2 teaspoons fresh lime juice
• Kosher salt and freshly ground black pepper
• Nonstick cooking spray
• 4 ounces fresh Mexican chorizo, removed from casings
• 1/2 cup cooked black beans
• 4 large eggs
• 1/2 cup pico de gallo
• Small cilantro sprigs
• Hot sauce, for serving

Instructions:

1. For the tortillas: Position an oven rack in the center of the oven and preheat to 350 degrees F. Line a baking sheet with parchment. Spray the parchment generously with cooking spray and set aside.
2. Combine the cottage cheese, egg, cumin and garlic powder in a food processor or blender. Process until well combined and fairly smooth (a few small lumps are fine), stopping and scraping down the sides as needed.
3. Scoop four 1/4-cup mounds of the batter onto the prepared baking sheet leaving them well spaced apart. Spread each mound into a 5-inch or slightly smaller circle with the back of a spoon (they will spread a little more as they cook). Bake until browned on top and at the edges and dry to the touch, 35 to 40 minutes. Let cool on the baking sheet. They will become sturdier as they cool.
4. Meanwhile, for the filling: Combine the avocado and lime juice in a small bowl and roughly mash together with a fork; season to taste with salt and pepper and set aside.
5. Spray a medium nonstick skillet with cooking spray and set over medium-high heat. Add the chorizo and cook until browned, breaking it up into small crumbles, about 3 minutes. Stir in the black beans, then spread out the sausage mixture evenly on the bottom. Reduce the heat to medium low and crack the eggs into the skillet. Cover and cook until the whites are set and the yolks are still runny, 4 to 5 minutes. Season the eggs with salt and pepper.
6. Spread the mashed avocado onto the tortillas. Divide the eggs and chorizo mixture among the tortillas. Top with pico de gallo and cilantro sprigs. Serve with hot sauce on the side.

8. Simple Chia Seed Pudding

Prep time: 5 min | Total time: 8 hr 5 min (includes setting time) | Servings: 4

Ingredients:

• 1/2 cup chia seeds
• 2 cups unsweetened plant-based milk (e.g., almond milk)
• 1 tablespoon maple syrup
• 1/2 teaspoon cinnamon

Instructions:

1. Add the chia seeds, milk, maple syrup and cinnamon to a bowl and whisk together with a fork for a couple of minutes so they are well combined and evenly distributed.
2. Cover and place in the fridge to chill overnight. By the morning it will have set into a pudding. Serve as a base for a breakfast bowl, topped with granola, yogurt, and berries.

9. Breakfast Smoothie With Berries and Greek Yogurt

Servings: 1.5 cups

Ingredients:

• Greek yogurt
• Frozen berries
• Milk
• Sweetener (optional)

Instructions:

1. Combine all ingredients in a blender.
2. Blend until smooth.

10. Whole Wheat Blueberry Muffins

Cook Time: 25 mins | Total Time: 25 mins | Makes: 16

Ingredients:

• 2 cups (500 mL) blueberries, fresh or frozen (no need to defrost)
• 3 cups + 1 Tbsp (765 mL) whole wheat flour, divided
• 1 Tbsp (15 mL) baking powder
• ½ tsp (2 mL) baking soda
• 10 Tbsp (150 mL, or 1¼ stick) butter, softened
• ¾ cup (185 mL) sugar
• 2 large eggs
• 1 tsp (5 mL) vanilla extract
• 1 tsp (5 mL) lemon zest
• 1½ cups (375 mL) plain yogurt

Instructions:

1. Adjust the oven rack to the middle-lower part of the oven. Preheat oven to 375˚F. Line a standard muffin tin with paper liners, or grease each muffin cup individually. Set aside.
2. In a medium bowl, toss together blueberries with 1 Tbsp flour. Set aside.
3. In another bowl, whisk together flour, baking powder and baking soda. Set aside.
4. In a large mixing bowl, cream butter and sugar together, beating until fluffy. Add eggs one at a time, beating until incorporated after each one. Beat in vanilla and lemon zest.
5. For this step, make sure that you beat the ingredients until just incorporated. Do not over-beat. Beat in half of the dry ingredients until just incorporated. Beat in a third (½ cup/125 mL) of yogurt. Beat in half of the remaining dry ingredients. Beat in another third of the yogurt. Beat in the remaining dry ingredients, then the yogurt. Fold in the berries.
6. Using a small ice cream scoop, distribute the muffin dough equally among the cups – for bigger muffins, fill the cups until they are nearly full, for smaller muffins, fill only to three-quarters full.
7. Bake for 25-30 minutes until the muffins are golden brown and a toothpick inserted in the centre of a muffin comes out clean.

11. Easy Overnight Oats

Prep time: 5 min | Total time: 8 hr 5 min | Servings: 1

Ingredients:

• ⅓ cup milk
• ¼ cup Greek yogurt
• ¼ cup rolled oats
• 2 teaspoons honey
• 2 teaspoons chia seeds
• ¼ teaspoon ground cinnamon
• ¼ cup blueberries

Instructions:

1. Combine milk, yogurt, oats, honey, chia seeds, and cinnamon in a 1/2-pint jar with a lid; cover and shake until combined.
2. Fold in blueberries.
3. Cover and refrigerate, 8 hours to overnight.

12. EASY Low Carb Keto Waffles

Servings: 1

Ingredients:

• 4 eggs (cage-free for extra nutrition)
• 1⁄2 cup almond flour
• 1 teaspoon olive oil
• 1⁄4 teaspoon salt
• 1⁄2 teaspoon baking powder

Instructions:

1. Preheat your waffle iron.
2. In a bowl, whisk all ingredients.
3. Spray the waffle iron (avocado spray is recommended).
4. Pour half the batter into the waffle iron. Cook for 1 minute, take off, then pour the rest of the batter.
5. Add any optional toppings and enjoy!

13. Cheesy Cheddar Broccoli Casserole

Prep: 15 min | Cook: 35 min | Yield: 8 servings

Ingredients:

• 1 can (10-3/4 ounces) condensed cream of mushroom soup, undiluted
• 1 cup sour cream
• 1-1/2 cups shredded sharp cheddar cheese, divided
• 1 can (6 ounces) french-fried onions, divided
• 2 packages (16 ounces each) frozen broccoli florets, thawed

Instructions:

1. Preheat oven to 325°. In a large saucepan, combine soup, sour cream, 1 cup cheese and 1-1/4 cups onions; heat through over medium heat, stirring until blended, 4-5 minutes. Stir in broccoli. Transfer to a greased 2-qt. baking dish.
2. Bake, uncovered, until bubbly, 25-30 minutes. Sprinkle with remaining cheese and onions. Bake until cheese is melted, 10-15 minutes.

14. Crustless Low-Carb Quiche

Prep Time: 10 min | Cook Time: 45 min | Cooling time: 30 min | Total Time: 1 hr 25 min | Servings: 6

Ingredients:

• 6 large eggs
• 1 1/2 cup milk
• 1 1/2 cup grated cheese (cheddar, Swiss, or mozzarella)
• 1 lbs. bacon, cooked
• 1 red onion, chopped
• Handful of fresh spring onions, chopped
• 1 teaspoon ground nutmeg
• Salt & pepper to taste

Instructions:

1. Preheat your oven to 375F (190°C). Grease a 9 inch (23 cm) tart pan with butter and set aside.
2. Cook the bacon in a pan until it’s slightly crispy.
3. Chop the bacon, red onion, and green onion.
4. Combine the milk and eggs in a large mixing bowl. Whisk together well.
5. Add the remaining ingredients and seasoning to the egg and milk mixture. Stir to combine.
6. Pour the mixture into the prepared tart pan. If necessary, stir to make sure the fillings are evenly distributed throughout the quiche batter.
7. Bake the quiche for 45 – 50 minutes until golden and set.
8. Remove from the oven and allow to cool for at least 30 minutes before slicing and serving.

15. Low-Carb Breakfast Burrito

Prep Time: 15 min | Cook Time: 10 min | Total Time: 25 min | Servings: 6

Ingredients:

• 6 large eggs
• 3 tablespoons whole milk
• 1 tablespoon butter
• 1 teaspoon ground black pepper
• 6 low-carb tortillas
• 5 ounces cooked bacon, chopped
• 5 ounces spinach
• ½ yellow bell pepper, sliced thinly
• 1 cup shredded cheese

Instructions:

1. In a medium mixing bowl, whisk together 6 large eggs and milk. Season to taste with pepper.
2. Heat a pan over medium heat and add the butter. Once melted, pour in the egg mixture. Continue to cook, stirring occasionally, until eggs are scrambled.
3. Add the spinach to a pot of boiling water until completely wilted, about 3-5 minutes. Remove from water, drain well, and set aside.
4. To assemble the burritos, add layers of scrambled egg, chopped bacon, spinach, and peppers to a low-carb tortilla. Top with shredded cheese.
5. Add any desired sauce, then wrap the burrito and serve.

16. Sugar-Free Yogurt Parfait with Fresh Berries

Prep time: 5 min | Servings: 1

Ingredients:

• 1 cup Plain Fat-Free Greek Yogurt
• 1/2 cup Fresh Blueberries
• 5 drops liquid stevia sweetener

Instructions:

1. In a bowl, mix Greek yogurt and SweetLeaf Sweet Drops Clear with a spoon until the mixture is a creamy consistency.
2. Take a tall glass or small bowl for your parfait and add a layer of yogurt to the bottom. Add berries and nuts (optional) between layers of yogurt until you reach the top. Enjoy!

17. Cottage Cheese Breakfast Bowl

Prep: 2 min | Serves: 1 big bowl

Ingredients:

• ½ – ¾ cup cottage cheese (1% recommended)
• 1 teaspoon flax seed oil
• 1 teaspoon chia seeds
• ¼ cup frozen berries (one small handful)
• 3 tablespoons walnuts – chopped or broken into pieces

Instructions:

1. Scoop the cottage cheese into a bowl. Drizzle with flax seed oil. Sprinkle on the chia seeds. Top with frozen mixed berries and walnuts. Serve immediately.

18. Budget-Friendly Egg, Ham and Spinach Sandwich

Prep time: 15 min | Servings: 4

Ingredients:

• nonstick cooking spray
• 4 slices deli-style smoked ham (2 ounces total)
• 1 tbsp olive oil
• 4 cups baby spinach
• 1/4 tsp garlic powder
• 1/4 tsp fresh ground black pepper
• 4 eggs
• 4 tsp Parmesan cheese (freshly grated)
• 4 whole wheat sandwich thins (1-1/2 oz each, toasted)

Instructions:

1. Spray a nonstick oven-proof skillet with cooking spray and heat over medium heat. Add ham slices and cook for 1 minute per side. Remove from pan and set aside.
2. Add olive oil to pan and add spinach to pan, sprinkle with garlic powder and pepper. Sauté until spinach is wilted; remove from pan and set aside.
3. Crack the eggs into pan; break yolk with spatula to make it run. Cook until egg starts to firm about 30-60 seconds and flip egg. Sprinkle each egg with 1 Tsp. Parmesan cheese. Cook until done and top each egg with 1 ham slice and spoonful of cooked spinach. Place each egg (topped with ham and spinach) on whole-wheat sandwich thin and top with other slice of sandwich thin.

19. Egg and Avocado Toasts

Prep time: 15 min | Servings: 4

Ingredients:

• 4 eggs
• 4 slices hearty whole grain bread
• 1 avocado, mashed
• 1/2 tsp salt
• 1/4 tsp black pepper
• 1/4 cup Plain Nonfat Greek yogurt

Instructions:

1. To poach each egg, fill a 1-cup microwaveable bowl or teacup with 1/2 cup water. Gently crack an egg into the water, making sure it’s completely submerged. Cover with a saucer and microwave on high for about 1 minute, or until the white is set and the yolk is starting to set but still soft (not runny).
2. Toast the bread and spread each piece with 1/4 of the mashed avocado.
3. Sprinkle avocado with the salt (optional) and pepper. Top each piece with a poached egg. Top the egg with 1 Tbsp. Greek yogurt.

20. Breakfast Cookies

Ingredients:

• 2 cups (170g) quick oats or old-fashioned whole rolled oats
• 1/2 teaspoon salt
• 1 teaspoon ground cinnamon
• 1 cup (250g) almond butter, peanut butter, or sunflower seed butter
• 1/4 cup (60ml) pure maple syrup (or honey)
• 1/3 cup (60g) apple butter
• 1/2 cup (115g) mashed banana (about 1 large banana)
• 1/2 cup (75g) dried cranberries
• 1/2 cup (70g) pepitas (pumpkin seeds)
• 1/2 cup (75g) raisins
• optional: 1/4 cup (28g) ground flaxseed

Instructions:

1. Preheat oven to 325°F (163°C). Line 2 large baking sheets with parchment paper or silicone baking mats. Set aside.
2. Combine all of the ingredients into a large bowl of a stand mixer (or use a hand mixer). Mix until all of the ingredients are combined. The dough is thick and heavy.
3. Using a 1/4 cup measuring cup, portion 1/4 cup mounds of cookie dough (about 70g each) onto prepared cookie sheet. Use the back of a spoon to slightly flatten out into a cookie shape. (The cookies will not spread in the oven.)
4. Bake for 16–19 minutes or until the edges are lightly browned. Cool cookies on the baking sheets for 10 minutes, then transfer to a wire rack to cool completely.