12 Simple Breakfasts for Diabetic Blood Sugar Control

Likely you or someone you know is impacted by diabetes.

Almost 12% of Americans have diabetes, with another 30% of Americans with prediabetes. 

What you eat impacts your blood sugar levels.

Eating too many carbohydrates will increase your blood sugar levels with symptoms such as tiredness, thirst, and blurry vision. 

Consuming too little carbohydrates can cause low blood sugar levels and make you feel shaky and dizzy. 

Eating three meals and one to two snacks daily can prevent blood sugar fluctuations and help you control your diabetes. 

Keep reading for our nutritious and simple breakfasts for people with diabetes, perfect for managing their condition and controlling their blood sugar levels.

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12 Simple Breakfasts for Diabetic Blood Sugar Control

Starting the day with a balanced meal can set the tone for the whole day.

These simple breakfast ideas can help you fuel your body well and control your blood sugar levels. 

Eating carbohydrates with foods that contain protein, fat, or fiber slows down the rate at which one's blood sugar level rises.

Keep it simple and pick one or two of these meals to try in the coming weeks.

Observe your energy levels, blood sugar response, and food choices for the remainder of the day. 

You can see an improvement in even more areas by starting out with a wholesome, filling breakfast. 

1. Veggie Egg Scramble with Whole Grain Toast

Use leftover vegetables from dinner like mushrooms and spinach to make a filling breakfast. 

Saute your favorite vegetables and then add two scrambled eggs which provides 12 g of protein and 1 g of carbohydrate.

One-half cup of cooked spinach contains 3 g of protein, 2 g of carbohydrates, 1.5 g of fiber, and all your daily vitamin K needs.

Pair it with a slice of whole grain toast for 3 g of protein, 11 g of carbohydrates, and 3 g of fiber.

2. Greek Yogurt Parfait with Walnuts

Choose a lower-sugar low-fat Greek Yogurt option like Chobani Greek Yogurt, one-half cup of blueberries, and top it with one ounce of walnuts (about 7 nuts). 

A 5.6-ounce container of Greek yogurt provides 12 g of protein and 10 g of carbohydrates, the blueberries add 8 g of carbohydrates and 2 g of fiber, and the walnuts add 4 g of protein, 4 g of carbohydrates, and 2 g of fiber.

This well-balanced parfait has 18 g of carbohydrates, 4 g of fiber, and 18 g of protein, making it perfect for busy mornings. 

3. Overnight Chia Seed Pudding

Make-ahead meals are great for busy mornings.

This simple, protein—and fiber-rich pudding will help make breakfast a reality. 

Mix two tablespoons of chia seeds with ½ cup of your preferred milk or plant-based alternative in a glass jar with a lid.

Drizzle a little honey and mix in a ¼ teaspoon of vanilla extract.

Let the mixture soak overnight and in the morning, top with a small handful of your favorite berries. 

Two tablespoons of chia seeds provide 4 g of protein, 10 g of carbohydrates, and 10 g of fiber with healthy omega-3 fats. 

4. Low Carb Protein Smoothie

Smoothies are a quick and filling breakfast option.

Blend frozen riced cauliflower with peanut butter, chia, or flax seeds, your preferred milk option, and a scoop of protein powder to boost fiber and protein.  

This smoothie recipe contains 36 g of protein, 26 g of carbohydrates, and 13 g of fiber. 

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5. Almond Butter and Banana Whole Grain Wrap

Take a whole-grain wrap or tortilla and spread two tablespoons of almond butter on it.

Then, roll a small banana inside for a quick and portable breakfast.

Eating a mixture of protein, carbohydrates, fiber, and fat helps maintain stable blood sugar levels.

Almond butter contains 3 g of protein, 3 g of carbohydrates, and 1.5 g of fiber in one tablespoon.

The whole grain wrap adds another 8g of protein, 13 g of carbohydrates, and 8 g of fiber.

6. Scrambled Tofu with Spinach and Tomatoes

Tofu is a plant-based protein source. Soybean-based products like tofu contain isoflavones.

Some research shows that isoflavones and other health compounds are associated with reduced risk of heart disease and type 2 diabetes. 

Scramble tofu with pepper and garlic, spinach, and diced tomatoes for a protein and fiber-rich breakfast with no animal products. 

7. Cottage Cheese Pancakes

Adding cottage cheese to your pancake batter adds protein to a typically low-protein breakfast item.

One cup of cottage cheese has 23 g of protein and 9 g of carbohydrates. 

Protein helps to stabilize blood sugar levels and keep you full between meals. 

You can make cottage cheese pancakes ahead of time and pop in the toaster for a quick breakfast.

Spread some nut butter on top instead of syrup. 

8. Quinoa Porridge with Cinnamon and Apple

Quinoa porridge is similar to oatmeal.

Use leftover cooked quinoa from a dinner meal to make a hot breakfast. 

Take one-half of a cup of cooked quinoa and the same amount of your preferred milk and heat up on the stovetop with cinnamon and a diced small apple. 

The quinoa and the milk provide protein, while the apple and quinoa add fiber. 

9. Peanut Butter on Whole Grain Bread

Quick, portable breakfast ideas can help you start the day fueled and on time.

This simple meal pairs peanut butter with whole-grain bread.

If you have more time, you could toast the bread. 

Whole-grain bread has 3 g of protein, 11 g of carbohydrates, and 3 g of fiber, and two tablespoons of peanut butter adds 7 g of protein, 6 g of carbohydrates, and 2 g of fiber.

10. Kale and Mushroom Sauteed with Eggs

Scramble two eggs with kale and mushrooms for a filling and savory breakfast. 

Two eggs add 12 g of protein and 1 g of carbohydrate.

A half cup of cooked kale provides half of your daily vitamin C needs and almost two times your daily vitamin K needs with 2 g of protein, 3 g of carbohydrates, and 3 g of fiber.  

11. Avocado Toast

Choose whole-grain toast for more fiber and protein.

To make this dish, toast your bread  and top it with half an avocado for additional fiber and heart-healthy fats. 

Two slices of whole-grain bread provide 6 g of protein, 22 g of carbohydrates, and 6 g of fiber and are a great source of manganese and selenium.

Half an avocado provides 2 g of protein, 6 g of carbohydrates, and 5 g of fiber.

Save the other half, with the skin, covered in the refrigerator for another meal or snack.

12. Spinach and Feta Omelet Wrap

Omelet wraps allow you to take your eggs and vegetables with you, so they’re a great option for busy mornings when you’re on-the-go. 

Scramble spinach with one or two scrambled eggs, then sprinkle feta cheese on top.

Then, fill a whole-grain wrap with the scrambled mixture and enjoy. 

The whole grain wrap provides 8g of protein, 13 g of carbohydrates, and 8 g of fiber, and one egg has 6g of protein and 0.5 g of carbohydrates.

Takeaway

Simple breakfast options will help you manage blood sugar and maintain energy levels all morning. 

Try some of these twelve diabetes-friendly breakfast ideas and find a new favorite.

These options have similar ingredients, reducing decision fatigue and grocery shopping trips. 

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How a Dietitian Can Help

To manage your blood sugar levels, you may need individualized advice.

Consider working with a diabetes-registered dietitian to increase your knowledge and confidence. 

At Nourish, every nutrition appointment is dedicated to helping you find solutions that bring you closer to your health goals.

Diabetes and its management is a lifelong journey.

Our patients feel their best when they receive customized food and beverage recommendations. 

You may not know what to expect if you’ve never met with a dietitian.

Here are questions to ask: 

• I’m newly diagnosed with diabetes—what do I do now?
• What are some diabetes-friendly snacks?
• I need a grocery list of foods to eat with prediabetes or diabetes.

Find a dietitian who accepts insurance through Nourish.