15 Diabetes Breakfast Recipes: Low-Carb, High-Protein, and More | Milk & Honey Nutrition (2024)

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We’ve rounded up the most delicious and blood sugar friendly diabetes breakfast recipes, we know you’re going to love! What to look for in diabetes breakfast recipes What breakfast foods stabilize blood sugar Breakfast recipes for diabetes Diabetes breakfast recipes low carb 1. Veggie, Black Bean, & Egg Quesadilla Veggie, Black Bean & Egg Quesadilla 2. Copycat Baked Starbucks Bacon Egg Bites Copycat Baked Starbucks Bacon Egg Bites 3. Colorful Mediterranean Omelette with Feta Colorful Mediterranean Omelette with Feta High protein diabetes breakfast recipes 4. Diabetes-Friendly Sourdough French Toast Diabetes-Friendly Sourdough French Toast 5. Peaches & Cream Parfaits with Maple Bacon Crumbles Peaches & Cream Parfaits with Maple Bacon Crumbles 6. Peanut Butter & Banana Protein Overnight Oats with Kefir Peanut Butter & Banana Protein Overnight Oats with Kefir Diabetes breakfast casseroles 7. Raspberry Macadamia Nut Overnight French Toast Casserole 8. Caramelized Onion, Apple, and Sweet Potato Overnight Breakfast Bake Caramelized Onion, Apple, and Sweet Potato Overnight Breakfast Bake 9. Sweet Potato Blueberry Sausage Frittata Sweet Potato Blueberry Sausage Frittata Diabetes breakfast pastries, baked goods, and oatmeal 10. Gluten-Free Blueberry Zucchini Muffins Gluten-Free Blueberry Zucchini Muffins 11. Almond Flour Banana Bread with sprinkles Almond Flour Banana Bread with Sprinkles 12. OatmealChocolate Chip Banana Breakfast Bars OatmealChocolate Chip Banana Breakfast Bars 13. Easy Gluten-Free Lemon Ricotta Pancakes Easy Gluten-Free Lemon Ricotta Pancakes 14. Microwavable Chia Seed Almond Milk Oatmeal Warm Chia Seed Oatmeal Diabetes breakfast recipes for smoothies 15. Blood Sugar Friendly Spirulina Smoothie Blood Sugar Friendly Spirulina Smoothie More diabetes breakfast recipes FAQs
15 Diabetes Breakfast Recipes: Low-Carb, High-Protein, and More | Milk & Honey Nutrition (1)

We’ve rounded up the most delicious and blood sugar friendly diabetes breakfast recipes, we know you’re going to love!

Diabetes breakfast recipes come in all different categories: low carb, high protein, casseroles, smoothies, etc. As a registered dietitian living with diabetes myself, I love having all different kinds of breakfast recipe options.

What to look for in diabetes breakfast recipes

A diabetes friendly breakfast recipe should have the following qualities:

  • Low amount of added sugar
  • >5g fiber
  • 15-20g protein (or more)
  • Moderate amount of fat

For more details on what to include in your morning breakfast, as well as some of my favorite quick breakfast product options, check out .

What breakfast foods stabilize blood sugar

There’s so many different options when it comes to breakfast foods. Some of my favorites to include in diabetes breakfast recipes to help stabilize blood sugars include:

  • Whole grain bread
  • Nut butter
  • Low sugar granola
  • Unsweetened almond milk
  • Cottage cheese
  • Low sugar yogurt
  • Oats
  • Berries
  • Avocado
  • Non-starchy veggies

Breakfast recipes for diabetes

If you prefer to meal prep or fix breakfast the morning of, try some of these great recipes for diabetes breakfast ideas! You’ll find 15 different recipes all perfect for someone with diabetes.

Diabetes breakfast recipes low carb

These breakfasts offer a delicious low carb start to your day.

1. Veggie, Black Bean, & Egg Quesadilla

15 Diabetes Breakfast Recipes: Low-Carb, High-Protein, and More | Milk & Honey Nutrition (2)

Veggie, Black Bean & Egg Quesadilla

This Veggie, Black Bean & Egg Quesadilla is delicious and perfect for breakfast, lunch, or dinner!

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This recipe is so fun to make and uses that viral quesadilla folding hack from a few years ago. The crunch of the tortilla and flavors all work so well together. This recipe contains 20g protein and 7g fiber.

2. Copycat Baked Starbucks Bacon Egg Bites

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Copycat Baked Starbucks Bacon Egg Bites

These baked egg bites are the perfect Copycat Starbucks Egg Bites!

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These are one of the most popular recipes on my website! I usually double the recipe and meal prep them for the week ahead. Each egg bite contains 12g protein.

3. Colorful Mediterranean Omelette with Feta

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Colorful Mediterranean Omelette with Feta

This Mediterranean omelette is stacked high with veggies and delicious flavor!

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I absolutely love a good fluffy omelette. They provide the perfect way to add some veggies into your morning routine like we do in this Mediterranean omelette. Each omelette has 36g protein.

High protein diabetes breakfast recipes

Protein is critical to a diabetes friendly breakfast. Each of these recipes provides 20g protein (or more) per serving.

4. Diabetes-Friendly Sourdough French Toast

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Diabetes-Friendly Sourdough French Toast

This recipe is a diabetes-friendly sourdough French toast that everyone will love!

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Who doesn’t love French toast?? This recipe contains 20g protein per serving. I like serving it with peanut butter and thawed frozen berries.

5. Peaches & Cream Parfaits with Maple Bacon Crumbles

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Peaches & Cream Parfaits with Maple Bacon Crumbles

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This recipe is possibly one of my favorite breakfast recipes of all time. The flavors and textures work quite well together. And, each parfait packs 22g protein.

6. Peanut Butter & Banana Protein Overnight Oats with Kefir

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Peanut Butter & Banana Protein Overnight Oats with Kefir

High protein (21g!) banana peanut butter overnight oats are a delicious balanced breakfast, perfect for keeping you full and satisfied as you start your day!

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These overnight oats make the perfect blood sugar friendly breakfast. And, each bowl provides 21g protein without relying on protein powder.

Diabetes breakfast casseroles

I love breakfast casseroles! Prep one ahead of time on the weekend and you’ve got an easy and simple breakfast ready to go for the whole week.

7. Raspberry Macadamia Nut Overnight French Toast Casserole

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I love this recipe for it’s fun colors and delicious taste. We use coconut cream as an alternative to sweetened condensed milk. It provides less sugar but even more flavor.

8. Caramelized Onion, Apple, and Sweet Potato Overnight Breakfast Bake

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Caramelized Onion, Apple, and Sweet Potato Overnight Breakfast Bake

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This breakfast casserole is perfect for a brisk fall or winter morning. The flavors and textures are great and it’s easy to prepare. Each serving has 27g carbohydrate and 18.5g protein.

9. Sweet Potato Blueberry Sausage Frittata

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Sweet Potato Blueberry Sausage Frittata

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When you think of foods to combine for breakfast, you may not immediately think of sweet potatoes and blueberries. But, I promise you’re going to love this recipe. It’s delicious, blood sugar friendly, low carb, and high in protein.

Diabetes breakfast pastries, baked goods, and oatmeal

Baking is one of my favorite things to do in the kitchen. It’s super easy to whip up some blood sugar friendly baked goods to have on hand for breakfast.

10. Gluten-Free Blueberry Zucchini Muffins

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Gluten-Free Blueberry Zucchini Muffins

These Gluten Free Blueberry Zucchini Muffins are deliciously nutritious and the perfect way to start your day!

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The texture of these muffins is absolutely perfect. Each one packs 6g protein and 3g fiber.

11. Almond Flour Banana Bread with sprinkles

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Almond Flour Banana Bread with Sprinkles

Almond Flour Banana Bread with sprinkles is gluten-free, dairy-free, and can be made vegan. It uses simple ingredients that you probably already have in the pantry!

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Sprinkles just make everything more fun. And, my blood sugars do so well with this recipe! A lot of the time, I double the recipe and make muffins that freeze really well.

12. OatmealChocolate Chip Banana Breakfast Bars

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OatmealChocolate Chip Banana Breakfast Bars

These oatmeal chocolate chip banana breakfast bars have only 7 ingredients and are ready in under 30 minutes!

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This recipe is perfect for kids that need a nutrient dense breakfast option. Each bar has 5g protein and 4g fiber.

13. Easy Gluten-Free Lemon Ricotta Pancakes

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Easy Gluten-Free Lemon Ricotta Pancakes

These Easy Gluten-Free Lemon Ricotta Pancakes have the perfect hint of sweetness and are so easy to make ahead for an easy weekday breakfast!

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These pancakes use one of my favorite ways to add flavor and sweetness without adding sugar: lemon zest! Serve them with nut butter and extra ricotta for the perfect breakfast!

14. Microwavable Chia Seed Almond Milk Oatmeal

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Warm Chia Seed Oatmeal

This Chia Seed Oatmeal recipe is an easy blood sugar balancing breakfast idea anyone can make!

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Chia seeds are an excellent way to add more fiber to your day. Each serving of this oatmeal recipe has 18g fiber! (Note: if you’re not used to consuming larger amounts of fiber, start with a smaller amount of chia seeds and work your way up.)

Diabetes breakfast recipes for smoothies

If you’re looking for delicious smoothie recipes that won’t spike your blood sugar, make sure to check out my post all about blood sugar friendly smoothies!

15. Blood Sugar Friendly Spirulina Smoothie

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Blood Sugar Friendly Spirulina Smoothie

This spirulina smoothie is not only packed with blood sugar balancing nutrients, but it's also equally delicious and pretty to look at. Spirulina's vivid blue-green color comes with some possible health benefits as well!

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This is my favorite smoothie recipe with added blood sugar benefits. It has a super fun color reminds me of the perfect blueberry banana combo. Each smoothie has 10g fiber and 7g protein.

More diabetes breakfast recipes

Want more recipes? Check out the entire blood sugar friendly Breakfast Recipes section we have to offer!

15 Diabetes Breakfast Recipes: Low-Carb, High-Protein, and More | Milk & Honey Nutrition (17)
15 Diabetes Breakfast Recipes: Low-Carb, High-Protein, and More | Milk & Honey Nutrition (2024)

FAQs

What is a high protein breakfast for type 2 diabetes? ›

Options such as eggs, Greek yogurt, cottage cheese, and tofu are excellent sources of protein. Healthy fats: Incorporate healthy fats such as nuts, seeds, avocado, or nut butter. These increase satiety — the feeling of fullness — and help slow down digestion to prevent blood sugar spikes.

What is the first thing a diabetic should eat in the morning? ›

Diabetic-friendly breakfast choices

Scrambled eggs with sauteed vegetables and a whole wheat English muffin. Sweet potato hash with turkey, eggs and avocado. Cottage cheese bowl with fruit. Plain Greek yogurt with sliced berries and pumpkin seeds.

Can diabetics eat honey? ›

All sweeteners may lead to blood sugar spikes. But if your blood sugar level is well managed, you may not need to avoid sweets altogether. In moderation, honey is not only safe, but it also has anti-inflammatory and antioxidant properties that might reduce diabetes complications.

What breakfast does not spike blood sugar? ›

Here are some of the best breakfast foods to control or even lower blood sugar levels and a few recipes to help you get started.
  • 1) Eggs. It's not surprising to see eggs on this list. ...
  • 2) Yogurt. ...
  • 3) Chia Seeds. ...
  • 4) Whole Grain Avocado Toast. ...
  • 5) Low-Glycemic Smoothie. ...
  • 6) Veggie Omelet. ...
  • 7) Nuts and Seeds. ...
  • 8) Salmon.
Apr 5, 2022

What is a good easy breakfast for diabetics? ›

15 Diabetes-Friendly Breakfasts You Can Make in 5 Minutes
  • 01 of 15. Avocado-Egg Toast. ...
  • 02 of 15. Strawberry-Pineapple Smoothie. ...
  • 03 of 15. Coconut-Mango Oats. ...
  • 04 of 15. Peanut Butter & Berries Waffle Sandwich. ...
  • 05 of 15. Greek Yogurt with Fruit & Nuts. ...
  • 06 of 15. Really Green Smoothie. ...
  • 07 of 15. Pistachio & Peach Toast. ...
  • 08 of 15.
Nov 9, 2022

How many eggs should a Type 2 diabetic eat for breakfast? ›

Both research and health experts indicate that individuals living with type 2 diabetes, or at risk of developing type 2 diabetes, can include between 6 - 12 eggs per week as part of an overall healthy diet. So you can enjoy up to 2 eggs, 6 times a week.

What are the 5 worst foods for blood sugar? ›

Top foods and drinks to avoid with diabetes
  1. Sweetened drinks. What do most regular sodas, fruit punches and iced teas have in common? ...
  2. Specialty coffee drinks. ...
  3. Whole milk. ...
  4. Hot dogs. ...
  5. Pre-packaged lunch meat. ...
  6. Sweetened cereals. ...
  7. Regular pancake syrup. ...
  8. Sherbet.
Sep 5, 2023

What is the best drink for diabetics in the morning? ›

Water is the safest drink for a diabetic, as it has no added sugars or carbohydrates, helping to maintain hydration without impacting blood sugar levels. Additionally, unsweetened herbal teas or black coffee in moderation can be safe options for those with diabetes.

What are 5 signs your blood sugar is too high? ›

When to get urgent medical attention
  • feeling or being sick.
  • abdominal (tummy) pain.
  • rapid, deep breathing.
  • signs of dehydration, such as a headache, dry skin and a weak, rapid heartbeat.
  • difficulty staying awake.
Jan 17, 2023

Is peanut butter good for diabetics? ›

Natural peanut butter is considered safe for people with diabetes. It's best to avoid the “low-fat” varieties of peanut butter. They sound healthy—but most brands simply add more sugar to make up for less fat. This can spike blood sugar levels and leads to more daily carbohydrates.

Is cheerios good for diabetics? ›

Are Cheerios okay for diabetics? Cheerios have a GI rating of 74, which classifies them as a high GI breakfast cereal. A person with diabetes should consider other cereal options instead, such as wheat bran cereals like Kellogg's All-Bran and Post 100% Bran.

What should your blood sugar be first thing in the morning before breakfast? ›

Doctors suggest that a normal fasting blood sugar range is between 70–100 mg/dL (3.9–5.6 mmol/L). If your fasting blood sugar is consistently over 126 mg/dL (7 mmol/L), your doctor will diagnose diabetes. You can reduce your risk of high fasting blood sugar by eating your dinner earlier the night before.

What is the best protein for a Type 2 diabetic? ›

Best protein choices for diabetes
  • Lentils such as brown, green or yellow.
  • Peas such as black-eyed or split peas.
  • Edamame.
  • Soy nuts.
  • Nuts and spreads like almond butter, cashew butter or peanut butter.
  • Tempeh, tofu.
  • Products like meatless "chicken" nuggets, "beef" crumbles, "burgers", "bacon", "sausage" and "hot dogs"

What is the best breakfast meat for type 2 diabetes? ›

Bacon, sausage, and eggs fried in butter are all high in saturated fats which can increase risk of heart disease. Instead, fry eggs in a little bit of olive oil, choose turkey bacon or chicken sausage instead of their pork counterparts, and incorporate healthy unsaturated fats from nuts, seeds, and avocado.

What is a high-protein snack to lower blood sugar? ›

Cheese. Low-fat types like cottage cheese, ricotta cheese, or mozzarella are high-protein choices that help keep your blood sugar in check. Enjoy a quarter-cup of cottage cheese with a half-cup of fruit, a piece of low-fat string cheese, or ricotta spread on whole-grain crackers.

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