Healthy diabetic-friendly breakfast ideas- from a Dietitian

Joanna Kriehn, MS, RDN, CDCES - Registered Dietitian Nutritionist and Certified Diabetes Care and Education Specialist (CDCES)

If you live with diabetes, you know it takes some thoughtful planning to map out a healthy diabetic-friendly breakfast that won’t spike your blood sugar. Traditional breakfast foods like sugary cereal or plain toast break down quickly, increasing blood sugar fast.

Read on for some of our favorite balanced breakfast ideas to nourish your body while maintaining stable blood sugar levels.

Why prioritize a healthy diabetic breakfast?

Eating breakfast is especially important for people living with diabetes, as it plays a critical role in maintaining stable blood sugar levels and supporting overall metabolic health.

Some research shows that skipping breakfast results in higher post-lunch and dinner glucose levels.
Breakfast eaters tend to have a higher-quality diet than those who skip.
Skipping breakfast can lead to higher post-meal spikes later in the day due to increased hunger, thereby leading to the overconsumption of carbohydrates and subsequent blood sugar spikes.
Eating breakfast has been shown to improve cognitive function, particularly when consuming a low-glycemic breakfast.

Why might blood sugar spike after breakfast?

If you have diabetes, your body is especially sensitive to the type and quantity of carbohydrates you eat. Cereal and toast may be convenient, but they often contain little fiber and processed carbohydrates, which the body breaks down quickly. When carbohydrates break down too quickly, glucose is released rapidly into the bloodstream, causing a spike in blood sugar. Eating protein and heart-healthy fats in combination with fiber-containing carbohydrates slows this release, resulting in more stable post-meal blood sugar levels. The following recipes keep these principles in mind.

Some of our favorite healthy, diabetic-friendly breakfast ideas

Cottage cheese and fruit

Rich in protein and lower in carbohydrates, this light breakfast is so quick and easy that it may have slipped under your radar. Top 1-2 servings of low-fat cottage cheese with a serving of sliced seasonal fruit.

Nutrition breakdown:
½ cup of cottage cheese and 1 cup of melon contain: 152 calories, 18g carbs, 1g fiber, 13g protein, 2.6g fat

Breakfast Egg Muffins with Avocado

These muffins are a fantastic on-the-go breakfast. They are low in carbohydrates and high in protein and healthy fats. You can easily swap other veggies for spinach and tomatoes.

Nutrition breakdown:
1 muffin contains 137 calories, 3g carbs, 1.5g fiber, 9g protein, 10g fat

Low-carb Strawberry Basil Smoothie Bowl

Fresh basil adds a hint of sweet and savory flavor, while chia seeds provide some fiber. Using a spoon slows down your eating and overall experience.

Nutrition breakdown: 1 serving contains 94 calories, 10g carbs, 3g fiber, 6g protein, 3.7g fat

Avocado Toast with Hard-Boiled Egg

This is a quick and easy, energy-dense breakfast full of heart-healthy fats, which stabilize blood sugar levels. To make it lower in carbs and higher in protein, choose low-carb bread and add a serving of smoked salmon.

Nutrition breakdown:
1 serving contains 288 calories, 31g of carbs, 7g fiber, 13g protein, 14.7g fat

Low-Carb Chia Seed Pudding

Rich in fiber and heart-healthy fats, this “dessert for breakfast” may become your new favorite healthy breakfast if you have diabetes. Refrigerate for 2 hours or ideally overnight before eating.

Nutrition breakdown:
1 serving contains 79 calories, 6g carbs, 2g protein, 4.9g fat

Vegan Tempeh Breakfast Scramble

This energy-dense savory breakfast contains balanced macros and plant-based protein. Get a jump start on this recipe by marinating the tempeh the night before you eat it, saving time in the morning.

Nutrition breakdown:
1 serving contains 332 calories, 20g carbs, 20g protein, 22.2g fat

Key tips for healthy, diabetic breakfasts

Aim for a mix of fiber-containing carbohydrates, lean proteins, and heart-healthy fats.
Watch portions of fruit and other higher-carb items such as oats, granola, and bread.
If possible, walk for 20 minutes after eating to help your body process the carbohydrates, which helps reduce blood sugar spikes.

Test your glucose to see first-hand which healthy breakfasts work best for your body

After finding a breakfast you enjoy and that fits your lifestyle, investigate how it impacts your glucose. Use a glucometer or continuous glucose monitor to see how different foods and food combinations affect your post-meal glucose. Going this extra step can help you take ownership of your glucose, a key to feeling your best and reducing complications when living with diabetes.