Start your day off right with one of these satisfying breakfast recipes. Not only does each one feature at least 6 grams of fiber per serving, but they’re also low in saturated fat and sodium to help manage blood sugar. Fiber slows down digestion, which helps prevent high blood sugar spikes. And being mindful of the amount of saturated fat and sodium your meals contain can also help protect your heart, since those with diabetes are at a higher risk for developing heart disease. Recipes like our Chia Seed Pudding and Spinach & Fried Egg Grain Bowls are delicious, healthy ways to start the day.
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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 an easy breakfast. Add an egg on top for extra protein.
Chia Seed Pudding
Photographer: Brie Goldman, Food Stylist: Lauren McAnelly, Prop Stylist: Gabriel Greco
Here, we top creamy chia pudding with sliced strawberries and almonds, but change up the toppings depending on what you have on hand.
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 that is topped with spinach, peanuts and an egg.
Mixed-Berry Breakfast Smoothie
Robby Lozano
This creamy berry smoothie has the perfect balance of protein, carbohydrates and fat, and will keep you satisfied until your next meal.
Roasted Sweet Potato Breakfast Sandwich
Brie Goldman
Creamy roasted sweet potatoes are contrasted with the whole-grain English muffins, plus, there’s protein from fried eggs, making this sandwich as colorful as it is delicious.
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.
Egg, Spinach & Cheddar Breakfast Sandwich
Brie Goldman
Fill yourself up with this ultra-quick egg, spinach and Cheddar breakfast sandwich. It’s not only fast, but there’s a good chance you already have the ingredients on hand that you’ll need to pull it together.
Berry-Orange Chia Pudding
Jason Donnelly
Chia seeds, a good source of healthy omega-3 fatty acids, are combined with creamy coconut milk, berries and orange juice that adds subtle sweetness and tang.
Breakfast Tostada
Ali Redmond
This easy and satisfying Mexican-inspired dish brings lots of flavor to your plate. Using a mix of fresh and store-bought ingredients, breakfast is on the table in 20 minutes.
Stovetop Veggie Frittata
Brie Passano
Eggs offer a delicious and easy avenue for getting veggies, like in this frittata. Using frozen vegetables saves prep time, too.
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 Beans with Microwave-Poached Egg
In Costa Rica, this popular breakfast bean dish is called gallo pinto, which means spotted rooster, referring to the dark beans amid the pale rice. We call for cooked barley here, but you can use whatever leftover cooked grain you may have on hand.
Cocoa-Chia Pudding with Raspberries
Have chocolate for breakfast with this dessert-like chia pudding. The deep chocolaty flavor pairs perfectly with juicy raspberries for a fun switch-up from oatmeal for your morning routine.
Vanilla-Cranberry Overnight Oatmeal
Overnight oats can simplify your morning routine while still providing a hearty, nutritious breakfast. You can prepare this in a 2-cup Mason jar or other to-go container if you usually transport your breakfast.
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.
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.
Apple Cinnamon Chia Pudding
This delicious and fiber-rich chia pudding highlights the classic flavor combo of apples and cinnamon, with pecans for added crunch.
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.
Really Green Smoothie
The combination of kale and avocado makes this healthy smoothie extra green. Chia seeds lend a heart-healthy punch of fiber and omega-3 fatty acids.
Chai Chia Pudding
Switch up your morning oatmeal routine with this easy chia pudding, featuring all the warm, spicy flavors of chai topped with creamy bananas and crunchy pistachios for added flavor and texture.
Egg Sandwiches with Rosemary, Tomato & Feta
Photographer: Fred Hardy II, Food Stylist: Ruth Blackburn
These hearty breakfast sandwiches are packed with ingredients popular in the Mediterranean diet, including feta, tomato and spinach.
