Over the years, I’ve heard LOTS of opinions on breakfast.
Some people can’t function without eating it. Some people don’t have time for it. Some people just skip it because they aren’t even hungry. Some people are just out of ideas and bored with their current options.
Regardless, breakfast is an important part of our day. If you have diabetes, it’s especially important to help regulate blood sugar and prevent highs (hyperglycemia) or lows (hypoglycemia). Additionally, there is research that indicates when we eat a high protein breakfast in the morning, it helps prevent cravings throughout the day while keeping us more satisfied. And since adding a protein source to every eating occasion will also help stabilize our blood sugar, a well-balanced breakfast is a great way to start our day. However, so often this is easier said than done. I’ve found it’s great to keep an arsenal of both quick and easy breakfast go-to’s that can be better for meal prepping on the weekends.
So to help you cover all the bases, I enlisted the help of a few of my friends! All of these recipes are nutritionist-approved and diabetes-friendly. Enjoy!
- Egg Breakfast Pita with Feta and Spinach from Alissa Rumsey of Alissa Rumsey Nutrition & Wellness. This breakfast pita contains everything you need to create a filling meal that will literally keep you full for hours. It has the perfect combo of fiber, protein, and healthy fats to give you energy while preventing any spikes in your blood sugar.
- Simple Baked Eggs with Spinach and Salsa from Chef and Dietitian Sara Haas My friend Sara has a way of making everyday foods taste gourmet and this recipe is a great example of just that! With less than 5 grams of carbohydrates per serving, it is a high protein and low carb breakfast that is sure to get you off to a great start!
- Sweet Potato Crust Quiche from Lindsay Levine of WeekNight Bite Not only is Lindsay always cooking up something  deliciously healthy in her kitchen, but it is sure to be absolutely beautiful as well! Her sweet potato crust quiche is a perfect dish to make on the weekend so you have something quick and tasty on-hand every day of the week.
- Chickpea Waffles with Chia Seed Yogurt. This creative recipe originally appeared in my diabetes comfort food cookbook. Just one waffle has an impressive 8 grams of fiber and 16 grams of protein. You could make the batter on the weekend and make a fresh waffle each morning, of feel free to make a batch and freeze them for a go-to breakfast that’s ready in minutes.
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If you are looking for more diabetes-friendly recipes, download my free 7 day diabetes meal plan below. It includes a grocery list, recipes, and tools to help improve your blood sugar with food starting today!
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How do I get these breakfast recipes?
Hi Sue, you can click on the title of each recipe, which is a direct link to the recipe. Please email me if you have any further difficulty. Enjoy!
Thank you Lori,
We are enjoying your recipes and my blood sugar is so far great. In the 6’s, not 9 – 11 as they used to be.
That’s great to hear, Lois! Thanks for sharing your success! So glad yo are enjoying the recipes. 🙂
The recipe for the chick pea waffles calls for 11/2 C of chick pea flour and the same amount of almond milk. Is that supposed to be 1-1/2 C? I’m thinking my browser did something to the font.
Hi Sara, thanks for your question. The portion sizes are correct. The flaxseed meal does thicken the batter up a bit, but feel free to reduce the amount of almond milk to create your desired consistency if this helps. Enjoy! 🙂