14 Best Breakfast Foods for People with Diabetes

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If you have diabetes, coming up with breakfast options may be challenging. Read on for nutritious, tasty, and filling breakfast ideas.

If you have diabetes, you typically need to manage your blood sugar levels. This includes managing how many carbs you consume.

Opt for foods that are rich in protein and fiber, contain healthy fats, and provide low to moderate amounts of carbs.

Here are 14 great breakfast ideas for people with diabetes.

1. Eggs

Eggs are delicious and versatile.

A 2021 study found that eggs are an affordable source of nutrients. Additionally, the study suggests they can be safely consumed by those with diabetes.

They’re low in calories and contain a lot of protein. A large egg contains the following:

  • Calories: 71.5
  • Protein: 6.3 grams (g)
  • Fat: 4.76 g
  • Carbs: 0.36 g
  • Fiber: 0 g

You can enjoy eggs in various ways, such as fried, poached, or scrambled. Alternatively, you could make a healthy and delicious omelet with a variety of vegetables like spinach, mushroom, and bell peppers.

Summary

Eggs have a lot of protein, moderate fat, and low carb content. You can enjoy them in various ways, such as fried, poached, scrambled, or as an omelet.

2. Greek yogurt with blueberries

Greek yogurt with berries is an easy, tasty, and nutritious breakfast option.

According to a 2020 study, eating yogurt fortified with probiotics, in addition to vitamin D or calcium, may help you manage diabetes.

A 7-ounce (oz), or 200 g, serving of low fat Greek yogurt with 1/2 cup (75 g) of blueberries contains the following:

  • Calories: 188.2
  • Protein: 20.4 g
  • Fat: 4 g
  • Carbs: 18.63 g
  • Fiber: 1.77 g

This dish is relatively low in calories. You can also add a tablespoon of crushed or slivered nuts for a boost in calories and healthy fats without significantly increasing the carb content.

Summary

Greek yogurt with berries is a nutritious breakfast option. It may improve blood sugar management, partly due to the probiotics found in yogurt.

3. Blueberry chia pudding

Chia seeds are suitable for people with diabetes. This is because they have a lot of fiber and healthy omega-3 fatty acids while also being low in digestible carbs. Digestible carbs are used by your body and raise blood sugar levels.

Even though a 1-oz (28-g) serving contains 12 g of carbs, 9.8 g come from fiber, so it may not raise your blood sugar levels.

According to researchers, soluble fiber — which is found in chia seeds — may help lower your blood sugar levels. It does this by slowing the speed at which food moves through your gut and is absorbed into the bloodstream.

You can also add in fruit and nuts to make it more nourishing. Try making this blueberry chia pudding. You’ll need a blender, and you can also swap out the cashew milk for any milk of your choosing. This recipe makes 3 servings.

One serving contains:

  • Calories: 350
  • Protein: 13 g
  • Fat: 24 g
  • Carbs: 14 g
  • Fiber: 16 g
Summary

Chia seeds have a lot of soluble fiber and are low in carbs, making them a great breakfast ingredient. Try adding in nuts and fruits, such as blueberries.

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4. Oatmeal

Oatmeal is a nutritious breakfast dish made from steel-cut, rolled, or instant oats.

Although oats have a relatively large amount of carbs, it may help lower blood sugar levels due to its soluble fiber content.

A standard serving of oatmeal made with 1/2 cup (40.5 g) of oats and 1 cup, or 250 milliliters (mL), of water contains:

  • Calories: 154
  • Protein: 5.4 g
  • Fat: 2.6 g
  • Carbs: 27.4 g
  • Fiber: 4.1 g

According to research, oats contain a specific type of fiber called beta-glucan, which is responsible for most of its blood sugar–lowering effects. Beta-glucan also helps you feel full for longer.

If you’d like to make your oatmeal more flavorful, try adding ingredients such as cinnamon, berries, nuts, seeds, or Greek yogurt.

Summary

Oatmeal contains soluble fiber that aids blood sugar control and may keep you feeling full for longer.

5. Multigrain avocado toast

Multigrain avocado toast is a simple and popular dish that people with diabetes can enjoy.

According to researchers, avocados are packed with fiber and monounsaturated fatty acids that may help prevent your blood sugar from rising too high after a meal. This benefit is also promoted by the fiber from multigrain bread.

A slice (33 g) of multigrain toast with 1/2 avocado (101 g) provides:

  • Calories: 257
  • Protein: 6.9 g
  • Fat: 16.3 g
  • Carbs: 24.3 g
  • Fiber: 11.2 g

If you’d like, add a boiled or fried egg to increase the protein and fat content. Alternatively, add a pinch of salt and pepper or a drizzle of low carb chili sauce for extra flavor.

Summary

Avocado toast has healthy fats and fiber and may aid blood sugar control.

6. Low carb smoothies

Although smoothies are typically loaded with carbs and sugar, there are several ways to make a delicious, low carb smoothie.

For example, a low carb avocado smoothie made with 1/2 of an avocado (101 g), 1/2 cup (122 g) of unsweetened almond milk, 1/2 cup (123 g) of low fat Greek yogurt, and a dash of vanilla extract contains:

  • Calories: 254
  • Protein: 15.1 g
  • Fat: 16.4 g
  • Carbs: 14.6 g
  • Fiber: 7 g

To enhance the sweetness, you can add a little natural sweetener like stevia. For a protein boost, add 1/2 or 1 scoop of protein powder, which should help curb your appetite.

Summary

A low carb smoothie, like one that includes avocado, is a simple breakfast option. You can add protein powder to the smoothie for a boost.

7. Wheat bran cereal

Wheat bran is the outer layer of the wheat kernel that’s stripped away during the milling process.

When wheat bran is made into cereal, the bran is processed into flakes or pellets. These contain lots of nutrients and fiber. They also have a low glycemic load, which means that they raise blood sugar levels slowly.

A standard 1-oz (28-g) serving of wheat bran cereal contains:

  • Calories: 92.7
  • Protein: 2.9 g
  • Fat: 0.7 g
  • Carbs: 23.1 g
  • Fiber: 5 g

Wheat bran cereals are typically served with milk or yogurt. You can also add other ingredients, like berries or cinnamon, for extra flavor.

Summary

Wheat bran cereals contain a lot of fiber and have a low glycemic load, which raises your blood sugar levels slowly.

8. Cottage cheese bowl

Cottage cheese is soft, creamy, and delicious. It’s also a suitable breakfast option for people with diabetes.

Some research suggests that consuming dairy products may help reduce insulin resistance, which is a common issue for people with diabetes.

Cottage cheese has a mild flavor by itself. Some people like to whip it in a food processor or blender to make it creamier.

You can also try making this tomato basil cottage cheese bowl. This recipe makes 5 servings.

A serving contains:

  • Calories: 366
  • Protein: 38 g
  • Fat: 17 g
  • Carbs: 15 g
  • Fiber: 3 g
Summary

A cottage cheese bowl contains a good amount of protein and fat while being low in carbs. You can also add vegetables and nuts for more flavor.

9. Multigrain toast with nut butter

The classic nut butter and toast is a simple breakfast option.

Research has shown that eating foods that contain a lot of healthy fats may slow the release of sugar into the bloodstream and prevent blood sugar spikes.

A slice (33 g) of multigrain toast with a tablespoon (16 g) of natural peanut butter provides:

  • Calories: 192
  • Protein: 8.4 g
  • Fat: 9.7 g
  • Carbs: 19.3 g
  • Fiber: 3.4 g

Although the above example uses peanut butter, you can also substitute for cashew or almond butter. Make sure to choose nut butters without added sugar.

Summary

Healthy fats, like those in nut butter, slow the release of sugar into your bloodstream and may help prevent blood sugar spikes. Combining nut butter with a slice of multigrain toast is a fine breakfast choice.

10. Tofu scramble with multigrain toast

Tofu is a versatile breakfast option. It’s low in carbs, but it also has a lot of protein and fat. Tofu is made from condensed soy milk pressed into firm blocks.

Although it is typically viewed as a lunch or dinner protein, you can have tofu for breakfast in a variety of ways.

For example, you can make a breakfast scramble out of tofu. Chop firm tofu into bite-size pieces, cook in a hot frying pan in a little olive oil, and season with spices like salt, pepper, and turmeric powder.

A serving of tofu scramble made with 3.5 oz (100 g) of firm tofu on a slice (33 g) of multigrain toast contains the following nutrients:

  • Calories: 179
  • Protein: 14.8 g
  • Fat: 6.8 g
  • Carbs: 16.7 g
  • Fiber: 3.7 g

You can also pair this dish with fried vegetables like spinach, onion, zucchini, or mushrooms.

Summary

Tofu scramble is delicious, easy to make, and low in carbs — an ideal, blood-sugar-friendly breakfast option. You can also combine it with a slice of multigrain toast or vegetables.

11. Low carb pancakes

Pancakes made with low carb ingredients are a delicious breakfast option. The pancakes can be topped with fresh fruit, sugar-free syrup, or sprinkled with an artificial sweetener.

100 g of pancakes made from a buckwheat dry mix contains the following nutrients:

  • Calories: 340
  • Protein: 10.9 g
  • Fat: 1.92 g
  • Carbs: 28.3 g
  • Fiber: 1 g

You can also make homemade pancakes.

To boost the protein and fiber, you can pair the pancakes with fruits such as blueberries, bananas, or pumpkin.

Summary

Fluffy pancakes made with flour from whole grains or nuts are a delicious breakfast idea. You can also top them with fruit or sugar-free syrup.

12. Sausage, mushroom, and zucchini frittata

You can make a frittata using chicken, beef, or pork sausage.

Recent research suggests that eating red meat does not affect type 2 diabetes risk factors such as insulin sensitivity and fasting glucose. However, the American Diabetes Association recommends limiting red meat, as it contains more saturated fat than other meats.

Try making this sausage, mushroom, and zucchini frittata. This recipe makes 4 servings.

A serving contains:

  • Calories: 510
  • Protein: 29 g
  • Fat: 39 g
  • Carbs: 14 g
  • Sodium: 792 mg
Summary

Frittata is a filling breakfast food that can be made with meats and vegetables. Recent research shows that eating red meat doesn’t affect type 2 diabetes risk factors, but it does have more saturated fat than other meats.

13. Crustless quiche

Try making these homemade crustless mini quiches. They are packed with vegetables and can be frozen and reheated, making them a great option for a meal on the go.

You can boost the quiche’s fiber content by adding vegetables, such as in these American Diabetes Association recipes:

  • Crustless Asparagus & Pepper Mini Quiche
  • Crustless Asparagus and Tomato Quiche
  • Crustless Spinach and Mushroom Quiche

Each crustless asparagus and pepper mini quiche contains these nutrients:

  • Calories: 60
  • Protein: 5 g
  • Fat: 3 g
  • Carbs: 4 g
Summary

Mini quiches with vegetables can be prepped ahead of time. This makes them a nutritious breakfast option for on-the-go.

14. Banana nut muffins

Although bananas contain simple carbs that may raise your blood sugar level, they also contain fiber, which slows the absorption of those carbs.

These pumpkin-banana muffins are lower in carbs than muffins bought from a store or bakery. Each muffin in this recipe has the following nutrients:

  • Calories: 140
  • Protein: 4 g
  • Fat: 6 g
  • Carbs: 18 g

You can substitute white flour with whole wheat or a nut-based flour. You may also consider using less sugar than the recipe calls for.

Summary

Bananas contain fiber, which may help slow the digestion of their simple carbs that raise blood sugar. Substituting white flour with other ingredients and using less sugar makes banana muffins a suitable breakfast option.

Frequently asked questions

What do people with type 2 diabetes eat for breakfast?

Nutritious breakfast options that can help balance blood sugar levels for people with type 2 diabetes can include plain Greek yogurt with berries, eggs, and some low carb options such as a frittata with protein or an avocado smoothie.

What food is best for breakfast for people with diabetes?

People with diabetes may need to eat a breakfast that can help balance their blood sugar levels. Diabetes-friendly breakfast options can include eggs with lean protein, Greek yogurt or cottage cheese with fruit, and multigrain toast with avocado.

How many eggs can a person with type 2 diabetes eat for breakfast?

Eggs are not likely to raise a person’s blood sugar. A 2021 study found that people with diabetes can safely consume eggs.

What is the first thing a person with diabetes should do in the morning?

According to researchers, starting the day with a nourishing breakfast may help regulate your blood sugar levels throughout the day.

A nutrient-rich breakfast typically contains lean protein and fiber, healthy fats, and low to moderate amounts of carbs like whole grains, vegetables, or fruit.

Takeaway

There are many nutritious, tasty, and filling breakfast options to explore if you have diabetes.

These options may help you manage your blood sugar levels and keep you fueled until lunchtime.

Keep in mind that although these breakfast ideas may help you keep your blood sugar in check after breakfast, you still need to follow a nutritious and balanced diet throughout the day to keep your overall blood sugar at a healthy level.

You may work with a doctor or dietitian to develop a meal plan that’s right for you.