Delicious low carb, high protein breakfast ideas you can enjoy and still keep those glucose levels in check! From egg cups to sausage stuffed peppers- we have the tastiest diabetes friendly recipes and tips to make the morning meal the easiest.
What can a person with type 2 diabetes eat for breakfast?
Tips for choosing a diabetes friendly breakfast
- Studies show higher protein, lower carb choices are beneficial for type 2 diabetes. In general, these type foods will minimize glucose excursions. Think eggs, Greek yogurt, lowfat cottage cheese, lean meat, etc.
- Higher carb foods that contain extra fiber and/or whole grains can also be a good choice in moderation. These foods usually contain more fiber which has been shown to moderate glucose levels. Think oats, berries, whole grain hot cereals, etc.
- Avoid added sugars, sources include processed breakfast cereals, breakfast pastries, juice beverages and jellies.
- Make breakfast ahead of time to avoid having to use restaurant drive through options which can be very high in carbs. Try making lower carb breakfast muffins to reheat, boiled eggs, or keep lower carb Greek yogurt on hand for a grab and go option.
Diabetes friendly breakfast recipes
Avocado Cheese Toast
A 10 minute avocado cheese toast lunch idea that's fresh and delicious! Crunchy sourdough with a kick of honey mustard and covered with sliced tomatoes, avocado and a thick slice of melted cheese.
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- Avocados can help reduce hunger and therefore overall intake. The avocado combined with tomato will really help boost the fiber content in your meal.
- Use your favorite high fiber bread for even more glucose-stabilizing fiber.
- This recipe contains approx 16gm carb, 7gm fiber and 9gm protein.
Sweet Potato Tot Breakfast Casserole
You will love the hint of sweetness in this healthy sweet potato tots recipe. Ham, cheese and eggs make a casserole the whole family will love.
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- If desired, try using lower sodium ham in this sweet potato tot breakfast casserole.
- This recipe contains approx 21gm carb, 2gm fiber and 18gm pro.
100 Calorie Breakfast Casserole Muffins
All the flavor of breakfast casserole in a portion controlled muffin! Crescent roll, eggs, ham and cheese team up for the perfect low calorie breakfast.
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- Makes portion control so easy!
- Add in your favorite veggies for a boost of fiber.
- Approx 9gm carb and 5 gm protein per muffin
Cauliflower Breakfast Muffin
Breakfast and snack muffin made of cauliflower, eggs and ham.
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- Try using cauli-rice in this recipe for an even quicker option.
- Approx 5gm carb, 9gm protein, 1gm fiber
Low Carb Sausage Stuffed Poblanos
Sausage, eggs and cheese stuffed in a poblano pepper makes a top notch Mexican breakfast. Freeze a batch and have a quick weekday low carb breakfast.
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- Breakfast in a pepper bowl!
- Use turkey or chicken sausage and low fat cheese to reduce fat/calories.
- 1gm carb, 19gm protein
- Make these muffins the night before and grab and go!
- Great source of Vitamin A and potassium.
- 10gm carb, 4gm protein,2gm fiber
Hash Brown Omelet Cups
A portion controlled grab and go breakfast perfect for hectic mornings. Egg and cheese muffins featuring diced potatoes, ham and veggies- ready in about 30 minutes.
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- Craving potatoes? Here's a way you can portion control!
- Ready in 30 minutes
- 13gm carb, 5 gm protein, 1gm fiber
Low Carb Ham and Egg Cups
These easy ham and egg cups combine all your favorite AM foods into a delicious low carb on -the -go breakfast! Make as many or as few as you like!
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- The sky's the limit on add ins for these muffins! Bacon bits, rotel, veggies.etc.
- Use a measuring cup for the eggs for easy pouring.
- Store in the refrigerator then heat them for your grab and go!
- 1gm carb,14gm protein
How to Cook Barley Cereal
A delcious bowl of warm barley cereal is a healthy way to start your day. Includes easy to follow instructions for how to cook barley.
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- Cook up a batch of barley then store in the refrigerator. Use it in salads, soups, etc to increase fiber and nutrients in your meal.
- Barley makes a delicious cooked cereal perfect for anytime.
Skillet Sweet Potatoes
Skillet sweet potatoes make an easy one pot breakfast. Eggs, ham and cheese team up to delight your AM taste buds. Per serving: 138 calories, 8gm carb, 7gm pro
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- Be sure to use a foil liner for easy clean-up!
- 8gm carb, 7gm protein, 1gm fiber
Check out Breakfast-Diabetes Food Hub for some great breakfast ideas, stocking your kitchen and breakfast on the go.
Check out our 10 Best Diabetes Friendly Breakfast Ideas Story!
Looking for more diabetes-related posts? Check these favorites out!
- 15 Keto Low Carb Breakfasts That Will Make You A Morning Person
- Ultimate Online Guide to Newly Diagnosed Type 2 Diabetes
- I have Type 2 Diabetes- Now What?
- 7 Diabetes Survival Skills
- Diabetes Friendly Holiday Recipe Ideas
- 5 Things You Can Do Every Morning to Help Control Type 2 Diabetes
Was this recipe/article helpful? Tell us how we can help you: meal plans? recipes?
Thanks for your feedback!
Becca says
Thanks, I m new to diabetes, this helps me get a better start on what to eat.
Charlotte says
Glad you are finding this helpful! Thanks for visiting Easyhealth Living.
Mahassa says
I am a diabetic for 18 years I am glad saw this for refresh
Charlotte says
Thanks for stopping by!
Cindy says
I hate it when “diet” recipes feature ham, sausage and avocado. I don’t eat pork and I’m allergic to avocados.
Charlotte says
Hi Cindy, So sorry this was not helpful to you! Here is another low carb breakfast post that has some options that are no pork and no avocados.
Sarah Pena says
Its not meant for everyone. I suggest keeping searching, no need to post all negative vibes. Try searching "non pork..." is a start....
Flo says
Or substitute your favorite protein. No need to toss the whole recipe.
Laura K-B says
Substitute turkey for ham, skip avacado and use turkey breakfast sausage! Add different cheeses (in small amounts) for flavor…..sun dried or fresh cut tomatoes, maybe a bit of chopped green onion. That’s what’s fun about these…..you can add/substitute things you like! Hope this helps!
Vida Gracether Appiah-Twum says
Once diagnosed a diabetic l will also try the recipes. Thanks
GiGi says
My hubby was just diagnosed and I am lost trying to figure out what he can eat. He hates avocado, tomato, spinach. It seems like there is nothing ok to eat but eggs and meat . Seems like everyone with diabetes is also gonna get high cholesterol.
He already does. Any other suggestions?
Charlotte says
The best approach for long term success is to ask your doctor for a referral to see a Registered Dietitian. Your local hospital will have one. They can individualize his meal plan to include his food preferences while staying within his diet restrictions. Hope that helps!
James D says
Late coming to the party. I guess you've figured it out. But I'd suggest considering fish, particularly smoked salmon or mackerel. Me, I've learnt that if I keep the carbs per meal below 30g and Saturated Fat below 5g per meal, I'm golden.
You'd be astonished what can be accomplished. I've got a favourite recipe for Huevos Rancheros. The rice is caulirice and the refried beans are a mush made from eggplant.
JOYCE MCDOWELL says
I've been diagnosed as pre-diabetic. I'm trying to learn what is good for me to eat. I'm gluten free and dairy free also so it limits some of the food I can eat.
Charlotte says
Ask your doctor for a referral to see a Registered Dietitian. The plate method of eating is good for pre diabetes because it is safe and effective.
https://www.diabetesfoodhub.org/articles/what-is-the-diabetes-plate-method.html#:~:text=The%20Diabetes%20Plate%20Method%20is,you%20need%20is%20a%20plate!
Kim says
My husband was recently diagnosed.
Changed the diet dramatically, he eats chicken, broccoli, Brussels, asparagus, eggs, avocado, spinach, all leafy greens, cucumbers,
Sweet potatoes, spaghetti squash, apples, strawberries, blueberries,
All natural peanut butter, celery, nuts, walnuts are excellent, nothing processed, no sugar or anything with sugar added, lettuce wraps, no tomatoes. We Google glycemic index on the different foods and stay under 50 because he has a serious wound we’re nursing, might be able to go higher once it’s reversed but we’re being overly cautious to reverse it asap. Also heard weight lifting helps reverse diabetes from what I’ve seen.
Nicole says
Thank you for taking time out of your day to post. I can not wait to try some of these meals. Very helpful.
Charlotte says
Thanks for reading. Hope you enjoy the meals!
Shirley says
This was very helpful to me. I have a hard time with lunches and this will help me. Thank you for posting.
Charlotte says
So glad this post was helpful to you!
Jean says
I have been a type 1 diabetic for 41 yrs. As is common with diabetes, I now have heart disease. I recently had a cardiac double bypass, making my diet even more complex. No more sausage, cheeses, easy on the eggs, red meat, pasta……everything I used to replace my sweets 🤦🏻♀️! This is like starting all over again.
Charlotte says
Hi Jean
Thanks for your comment. Consider asking your health care provider about the Mediterranean diet. Here is a link to a good source of information on this diet:https://oldwayspt.org/traditional-diets/mediterranean-diet
Hope that is helpful!
Sandra says
Hi, I have diabetic type 2, is hard for me to find good products in Puerto Rico for diabetic recipes, where to look n buy like sweet potatoes fries and other ingredients good for my conditions?
Charlotte says
Try to locate a Registered Dietitian near you (ask your local hospital). They can help you find the best meal plan and individualize your care.
Waylond texas says
Thanks for all the great ideas and recipes