If you’re trying to manage your blood sugar levels, these breakfast recipes can get your day started on the right foot! All the dishes align with our parameters for a diabetes-appropriate eating pattern since they are lower in carbs, calories, saturated fat and sodium. Being mindful of these nutrients can help support healthy blood sugar levels. Another bonus? These dishes come together in no more than 15 minutes, so you can enjoy a quick and delicious breakfast. Options like our Coconut-Mango Oats and our High-Protein Black Bean Breakfast Bowl make for a nourishing meal that you’ll love!
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Chocolate-Strawberry Protein Shake
Photographer: Ali Redmond.
Soy milk and strained (Greek-style) yogurt provide a solid protein base for this protein shake. Sweet strawberries, sliced banana and rich cocoa powder create a sweet flavor without needing any added sugar.
Egg, Tomato & Feta Breakfast Pita
Photographer: Jake Sternquist, Food Stylist: Holly Dreesman, Prop Stylist: Lexi Juhl
This breakfast pita is perfect for anyone looking to enjoy a delicious start to their day! This easy breakfast combines fresh veggies and feta cheese with za’atar, a fragrant spice blend that enhances the taste without adding sodium or sweeteners.
Banana–Peanut Butter Yogurt Parfait
Photographer: Jake Sternquist, Food Stylist: Holly Dreesman, Prop Stylist: Lexi Juhl
This yogurt parfait features a tasty combination of banana and peanut butter. It’s a classic pairing that also provides healthy fats and a boost of protein.
BLT Breakfast Sandwich
Photographer: Jake Sternquist, Food Stylist: Holly Dreesman, Prop Stylist: Lexi Juhl
This open-face sandwich is a delicious way to start your day. Turkey bacon provides savory flavor and crunch while keeping fat and calories in check. Country-style whole-wheat bread (or sourdough) often comes without added sugars, making it the best choice here.
High-Protein Orange-Mango Smoothie
Photographer: Jen Causey, Food Stylist: Chelsea Zimmer, Prop Stylist: Claire Spollen
This high-protein smoothie is a bright and refreshing drink that combines the tangy sweetness of fresh orange juice with the tropical richness of mangoes. A scoop of protein powder and strained (Greek-style) yogurt make this smoothie a satisfying breakfast. Using unflavored protein powder allows the natural fruit flavors to shine.
Cottage Cheese–Berry Bowl
Photographer: Grant Webster, Food Stylist: Lauren McAnelly, Prop Stylist: Gabriel Greco
This no-sugar-added berry bowl highlights the natural sweetness of thawed mixed berries with a hint of vanilla for extra flavor. It’s a simple snack you can prepare in advance, but add the cereal just before serving so it stays crunchy.
Watermelon-Peach Smoothie
Ali Redmond
Made with ripe watermelon and frozen peaches, this smoothie bursts with fruity flavor without the need for added sugar. Use frozen peaches from a bag or freeze your own ripe, in-season peaches for the best sweet and fruity flavor.
Feta, Egg & Spinach Breakfast Taco
Photographer: Rachel Marek, Food stylist: Holly Dreesman, Prop stylist: Gabriel Greco
It doesn’t get easier than this healthy breakfast taco that’s ready in just five minutes. Kale or arugula will work just as well if you don’t have spinach on hand. If you want an over-hard egg instead and notice the egg is browning too quickly, add a tablespoon or two of water to the pan to help steam the egg and set the yolk faster.
Batida de Lechosa (Papaya Smoothie)
Photographer: Rachel Marek, Food stylist: Holly Dreesman, Prop stylist: Addelyn Evans
This smoothie highlights one of the most popular fruits in the Caribbean—papaya. Dominican vanilla extract will result in a more authentic version of the recipe, but any vanilla extract will do.
Coconut-Mango Oats
Sara Haas
Give plain oats a makeover with this quick, five-minute breakfast idea. Adding just a bit of toasted coconut, some vanilla extract and fresh (or frozen) mango provides plenty of flavor. We use oat milk here, but feel free to switch it to dairy or any other plant-based, unsweetened milk too.
High-Protein Black Bean Breakfast Bowl (No Eggs!)
Ali Redmond
While eggs offer plenty of protein, you can make a satisfying, high-protein breakfast without them. This breakfast bowl includes black beans, yogurt and Monterey Jack cheese, providing 15 grams of protein to keep you feeling full and energized throughout the morning.
Strawberry-Pineapple Smoothie
Blend almond milk, strawberry and pineapple for a smoothie that’s so easy you can make it on busy mornings. A bit of almond butter adds richness and filling protein. Freeze some of the almond milk for an extra-icy texture.
Salsa-Topped Avocado Toast
Photography: Carson Downing, Food stylist: Holly Dreesman, Prop stylist: Gabe Greco
Spin leftovers from taco night into this easy salsa-topped avocado toast for a quick snack or use it as a jumping-off point for breakfast by adding an egg on top. Single-serve packages of mashed avocado or guacamole can stand in for the fresh avocado.
Creamy Strawberry Smoothie
Photographer / Brie Passano, Food Stylist / Annie Probst, Prop Stylist / Holly Raibikis
It’s hard to beat this recipe for quick and easy strawberry smoothies. All you need is five ingredients and five minutes. It’s versatile too: you can use any unsweetened milk for creaminess and your preferred yogurt; the maple syrup or honey is optional. The vanilla extract acts as a great flavor backdrop that will work with most fruits. Get blending!
Spinach & Fried Egg Grain Bowls
Photographer: Antonis Achilleos, Prop Stylist: Shell Royster, Food Stylist: Ruth Blackburn
Wheat berries, a nutty-tasting whole grain with a pleasantly chewy texture, are the base of this hearty breakfast bowl recipe. The fiber-rich grain freezes very well, so cook up a batch to stash away for salads, bowls and more. Topped with spinach, peanuts and an egg, these bowls make for a satisfying breakfast. Sprinkle with crushed red pepper for extra heat.
Two-Ingredient Banana Pancakes
These delicious and unbelievably simple pancakes are best enjoyed right after cooking. With just eggs and a banana, you can have healthy grain-free pancakes with no added sugar.
Mixed-Berry Breakfast Smoothie
Photographer: Robby Lozano, Food Stylist: Margaret Dickey, Prop Stylist: Lydia Pursell
Smoothies are popular for breakfast, but many don’t have enough calories or nutrients to be considered a complete meal. This creamy berry smoothie has the perfect balance of protein, carbohydrates and fat and will keep you satisfied until your next meal.
Cherry Smoothie
Ali Redmond
The combination of oat milk, vanilla extract and sweet cherries makes this recipe taste like a cherry pie smoothie. Adding a bit of brown sugar boosts that nostalgia even more.
Old-Fashioned Oatmeal
Photographer: Jen Causey, Food Stylist: Chelsea Zimmer, Prop Stylist: Lydia Purcell
Unlike quick-cooking oats, old-fashioned oatmeal has time to turn extra-creamy and luscious with just a few minutes more of cooking time. With a bit of milk and the toppings of your choice, this oatmeal recipe can be your go-to morning staple for a filling, healthy breakfast.
Ham, Egg & Sprouts Breakfast Sandwich
Sara Haas
This open-faced sandwich feels like something you would get at a fancy breakfast spot, but you can make it at home in just five minutes! Don’t skip the step of tossing your sprouts in the mustard-lemon juice mixture; it ensures each bite is full of peppy, bright flavor!
Mango Raspberry Smoothie
Ali Redmond
A squeeze of lemon juice adds bright flavor to this frozen fruit smoothie. Mango provides plenty of sweetness without having to add juice, but if it’s too tart for you, a touch of agave will do the trick.
Breakfast Salad with Egg & Salsa Verde Vinaigrette
Salad for breakfast? Don’t knock it until you’ve tried it. We love how this meal gives you 3 whole cups of vegetables to start your day.
Savory Oatmeal with Tomato & Sausage
Oats get a new life in this savory dish, serving as the backbone for a satisfying combo of sausage, greens, tomatoes and herbs.
Strawberry Peach Smoothie
Ali Redmond
Cauliflower in a smoothie might sound like a deal breaker, but trust us, it’s worth it. Not only does it boost your veggie servings for the day, but it also makes this peach smoothie even creamier.
