Introduction
As a registered dietitian, I understand the importance of having a healthy and balanced breakfast for those with diabetes. Eating a nutritious breakfast can help to regulate blood sugar levels and provide energy throughout the day. To help make breakfast easier for those with diabetes, I have compiled a list of four easy diabetic breakfast ideas. These recipes are simple to make, full of flavor, and packed with essential nutrients. Each recipe is designed to help keep blood sugar levels in check and provide a delicious start to the day.
4 Easy Diabetic Breakfast Ideas from a Registered Dietitian
Breakfast is the most important meal of the day, and it’s especially important for people with diabetes. Eating a healthy breakfast can help you manage your blood sugar levels and provide you with the energy you need to start your day. Here are four easy breakfast ideas from a registered dietitian that are perfect for people with diabetes.
1. Overnight Oats
Overnight oats are a great way to get a healthy breakfast on the table quickly. Simply mix together rolled oats, chia seeds, almond milk, and your favorite fruits and spices. Let the mixture sit overnight in the refrigerator, and in the morning you’ll have a delicious and nutritious breakfast that’s ready to go.
2. Egg Muffins
Egg muffins are a great way to get a protein-packed breakfast on the table quickly. Simply whisk together eggs, vegetables, and cheese, and pour the mixture into a muffin tin. Bake for 15-20 minutes, and you’ll have a delicious and nutritious breakfast that’s ready to go.
3. Smoothies
Smoothies are a great way to get a healthy breakfast on the table quickly. Simply blend together your favorite fruits and vegetables, almond milk, and a scoop of protein powder. You can also add in some healthy fats like nut butter or avocado for an extra boost of nutrition. Enjoy your smoothie on the go or sip it slowly at home.
4. Yogurt Parfait
Yogurt parfaits are a great way to get a healthy breakfast on the table quickly. Simply layer yogurt, granola, and your favorite fruits and nuts in a bowl or jar. You can also add in some chia seeds or flaxseed for an extra boost of nutrition. Enjoy your parfait on the go or savor it slowly at home.
These four easy breakfast ideas from a registered dietitian are perfect for people with diabetes. Eating a healthy breakfast can help you manage your blood sugar levels and provide you with the energy you need to start your day. So give one of these ideas a try and start your day off right!
One of the biggest misconceptions when you have diabetes is that your meals can’t be tasty and easy to make. In addition, some folks feel that breakfast has so many carb-based foods that a person with diabetes just can’t enjoy those dishes. I have written several cookbooks using the Diabetes Plate Method developed by the American Diabetes Association that dispel both those myths. My latest cookbook released in April 2022 titled Diabetes Create our Plate Meal Prep Cookbook: 100 Delicious Plate Method Recipes.
When creating breakfast ideas for diabetics, finding an appropriate recipe can be challenging. Once you do find that recipe, you want to make sure that it is well-balanced. These breakfast foods can help you do that:
- Choose high-carb foods that are high in fiber like oatmeal, whole-grain bread, or fruit.
- Choose leaner protein like eggs, turkey bacon, Greek yogurt, or cottage cheese.
- Include vegetables whenever you can. For example, add chopped veggies to scrambled eggs and fresh greens to a breakfast sandwich, or add spinach or kale to a smoothie.
- Adding healthy fats at breakfast can help you feel more satisfied since fats at breakfast can help you feel more satisfied, since fat takes longer to digest. For a healthy fat boost, try adding avocado slices on the side of scrambled eggs or a tablespoon of peanut butter to your smoothie, or top your oatmeal or Greek yogurt with chopped almonds.
Below are four recipes that are appropriate for someone with diabetes to help them manage their blood sugar.
Parfaits are layers of yogurt, fruit, and granola or nuts, giving you a variety of textures and flavors in every bite. Fresh or no-sugar-added canned peaches work beautifully in this recipe. To round out the meal, add one cup of sliced low carb-vegetables like carrots, cucumbers, or bell peppers.
Get the recipe for Crunchy Peach Parfaits.
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The cinnamon and nutmeg in these muffins will have your entire home smelling incredible. The entire batch is made with only two tablespoons of butter and complemented with healthy fat, canola oil. To round out this recipe into a meal, pair it with one large hard-cooked egg and two sliced carrots.
Get the recipe for Pecan Pie Muffins.
To meal prep smoothies, pack them into freezer packs. When you’re ready to drink, transfer the contents on one pack from the freezer right into your blender, add a little liquid, and purée. To complete this meal, pair with one large hard-cooked egg and one cup of sliced low-carb vegetables like sliced cucumbers and tomato.
Get the recipe for Almond Cherry Smoothie Packs.
Get the recipe for Egg Muffins with Spinach and Feta.
Eggs are a perfect protein, but many folks forget to eat the yolk that provides many of the nutrients. Plus, the yolk provides almost half the protein of your egg. In this recipe, each serving of two egg muffins contains one whole egg, which means you’ll reap all the egg-cellent benefits. To complete this meal, pair it with one whole wheat English muffin topped with one tablespoon of peanut butter.
Toby Amidor, MS, RD, CDN