Do you think there are no delicious diabetic friendly breakfast recipes out there? Well, let me prove you wrong.
Tell me if this situation seems familiar to you. You open a fridge filled with food and think: “I have nothing to eat.”
It does, doesn’t it? We all do it at some point. Maybe more often than we’d like to admit.
Especially when you eat the same things over and over again. You just get… bored. Right?
That’s what a close friend that has type 2 diabetes told me earlier this week. The problem was that she was blaming the disorder for limiting her meal options.
“When you can’t have carbs, it’s just harder to find good recipes. I’ve gotten tired of yogurt and fruit for every breakfast.”
While yogurt and fruit is a great diabetic friendly breakfast, that doesn’t mean it’s the only option.
I always say that you should enjoy food, even if it’s not all pasta and desserts.
Even if you have type 2 diabetes or prediabetes, don’t be blue! You can eat more delicious food than you think.
As I know my friend isn’t much of a cook either, I decided to put together some easy-to-make but still delicious diabetic friendly breakfast recipes that anyone could whip up in a jiffy.
Funny enough, after just one week she contacted me and said she’ll keep these recipes as her staple breakfast menu.
So of course, after such good feedback, I had to share them with you too!
Let’s get right into it…
Diabetic Friendly Breakfast #1: Cream Cheese Pancakes
Yes, I said pancakes. But without any flour. Are they even pancakes then?
Well, yes. They do taste more like cheesecake, but that’s a bonus for me!
Not as heavy as regular pancakes, but exactly as delicious.
The total prep and cooking time is no longer than 15 minutes. If you’re a busy bee and don’t have a lot of time in the morning, then this is the breakfast for you.
- ¼ cup of cream cheese
- 2 eggs
- ½ tsp of cinnamon
- 1 tsp of granulated sugar substitute (whatever you prefer – I used stevia-based)
- Blend all ingredients together in a blender or with a whisk.
- Let the batter sit for until the bubbles settle.
- Grease a pan with a bit of extra virgin olive oil or coconut oil.
- Pour the batter in the pan (around a quarter of the mixture for each pancake).
- Cook for 1 minute on each side.
- Add your preferred toppings. I usually add a handful of raspberries. A sugar-free syrup would be a good addition as well.
Now, I’m sure you’ll love how creamy and sweet these pancakes are, but sometimes I’m in the mood for a more hearty breakfast, like this next dish I’ll share…
Diabetic Friendly Breakfast #2: Veggie-Loaded Egg Muffins
If you want a savory breakfast, these easy-to-make egg muffins are definitely for you. It shouldn’t take more than 30 minutes and the extras left in the pan are a great, protein-rich snack during the day.
They’re full of yummy veggies, and they’re versatile too! You can add any vegetable you want, and even turkey bacon for some extra flavor.
- 1 tbsp of olive oil
- 4 eggs
- 4 egg whites
- 1 cup of red pepper chopped
- 1 cup of green pepper chopped
- 1 cup of yellow onion chopped
- 2 cups baby spinach chopped
- 2 cloves of garlic
- A pinch of salt
- Preheat oven to 350 degrees F.
- Add olive oil to a heated skillet.
- Add the onion, green and red pepper and sauté for 5 minutes.
- Afterwards, add the spinach and cook for 2 more minutes.
- Add the two cloves of garlic, minced, and the salt into the skillet and stir for 30 seconds.
- Remove from heat and set aside.
- Whisk the eggs and egg whites in a bowl.
- Grease a pan with 12 muffin slots and add the vegetables.
- Pour the whisked eggs evenly in the pan. The mixture should be enough for all twelve muffins.
- Bake for around 15 minutes. Check the muffins for doneness with a toothpick (if it comes out clean, you can take them out).
- Let cool and eat! You can store remaining muffins in the refrigerator for a maximum of 4 days.
Diabetic Friendly Breakfast #3: Strawberry Chia Seeds Pudding
Chia pudding is way easier to make than it seems – in fact, you’ll probably spend LESS than 5 minutes of work putting this dish together…
You just have to leave it in the fridge for a long time to set, so it’s best to make in the evening.
This recipe is versatile as well – you can add any fruit you want and get a completely different flavor.
Well… maybe not pineapple. I’ll explain why a little bit later.
- ¼ cup of chia seeds
- ½ cup of water
- 1 and ⅓ cups of coconut cream
- ⅓ cup of strawberries
- 2 tbsp of granulated sugar substitute (whatever you prefer – I used stevia-based)
- Smash the strawberries with a fork.
- Add them and the rest of the ingredients in a bowl and mix until you get a smooth pink color.
- Refrigerate overnight.
- Enjoy early in the morning as a healthy, diabetic friendly breakfast!
These are all delicious recipes you can make in under 30 minutes – and they all pack a powerful punch of flavor that’ll help you enjoy your breakfast every single day.
If you want to experiment more with your cooking, here’s a list of good and bad foods for people with diabetes.
This way, you’ll have an easier time mixing and matching for a tasty meal. You can even print it out and stick it in your kitchen.
The Best & Worst Foods for People with Type 2 Diabetes
What To Eat On A Regular Basis
- Green leafy vegetables (spinach, kale, cabbage, broccoli) – Filled with nutrients, leafy greens have a very low impact on your blood sugar levels.
- Whole grains (quinoa, rye, brown rice, whole grain bread or pasta) – They have a lower glycemic index than their white flour cousins. So if you’re craving some pasta, be sure you go with the whole grain version.
- Fatty fish (salmon, tuna, herring, trout) – The healthy omega-3 fatty acids improve glycemic control and blood lipids in people with diabetes.
- Nuts – Most nuts are low in carbohydrates, while even those that aren’t (cashews and chestnuts) still have a low glycemic index. They can help regulate blood sugar levels, blood cholesterol, and blood pressure.
- Probiotic yogurt – It’s one of the best possible foods for better digestion and overall health. A study has also concluded that for people with type 2 diabetes, probiotic yogurt can also improve blood cholesterol levels.
- Citrus fruits – Low in carbs, high in vitamins and minerals, citrus fruits are known to be powerful allies for diabetics.
- Chia seeds – Part of one of the recipes above, chia seeds are great for diabetics because they have both antioxidants and omega-3 fatty acids.
What To Avoid
- Sweetened sodas – The high level of sugar in sodas can spike your blood sugar levels.
- Fruit juice – Although it seems like it would be a healthy option, fruit juice actually has around the same level of sugar and carbs as sodas.
- Dried fruits – They have concentrated levels of sugar, so if you’re craving something sweet, it’s better to stick to fresh fruits instead.
- Fried foods – The fat slows down your digestion, so your body won’t be able to process carbs effectively, which leads to elevated blood sugar levels.
- High-sugar desserts – Self-explanatory, right?
- White bread, pasta and rice – These products are high in carbs, so going with their whole-grain “relatives” is the best choice for diabetics.
- Melons and pineapple – While most fruits have a low glycemic index, melons and pineapples are high on that scale. That translates to raised blood sugar levels, so it’s better to steer clear of these two.
- Any other foods that contain trans fats or a high level of carbs.
These are the two lists of foods that will help you prepare delicious meals without raising your blood sugar levels. And you can get creative with these!
I’m sure once you start playing around with these recipes as a solid base, you’ll stumble upon some incredibly tasty creations that finally make your breakfast a pleasure rather than a chore.