Making a healthy, diabetes-friendly breakfast doesn’t have to mean eating oats every morning. These oat-free recipes limit saturated fat and sodium levels to promote a healthy heart, and are mindful of carbs and calories to support healthy blood sugar. They’re great options to help you feel confident that your morning meal will start your day off right. Try our High-Protein Morning Glory Muffins or our Raspberry-Banana Yogurt Parfait for a healthy and delicious breakfast that you can count on.
High-Protein Morning Glory Muffins
Photographer: Morgan Hunt Ward, Prop Stylist: Priscilla Montiel, Food Stylist: Chelsea Zimmer.
Start your day with these high-protein morning glory muffins! Made with Greek-style yogurt, apples, carrots and whole grains, they’re naturally sweet and warmly spiced with a tender, moist crumb. A sprinkle of chopped walnuts and oats on top adds just the right amount of crunch.
Raspberry-Banana Yogurt Parfait
Photographer: Morgan Hunt Ward, Prop Stylist: Abby Armstrong, Food Stylist: Ruth Skipworth.
This quick and easy raspberry and yogurt parfait combines creamy Greek-style yogurt with fiber-rich fruit and crunchy toasted pecans for a gut-friendly start to your day. Layering the ingredients in a jar makes for a portable, pretty and protein-packed meal that’s ready in minutes.
High-Protein Orange-Mango Flaxseed Shake
People Inc Food Studios
Bright, creamy and packed with staying power, this protein shake blends juicy mandarin, tropical mango and tangy strained yogurt into a sunshine-hued drink. With protein from the yogurt to keep you satisfied and natural sweetness from the fruit, it’s equally at home as a quick breakfast or a post-workout refresher.
No-Added-Sugar Blueberry Muffins
Photographer: Greg Dupree, Food Stylist: Chelsea Zimmer, Prop Stylist: Christina Daley.
These tender no-added-sugar blueberry muffins get their natural sweetness from ripe banana and Medjool dates. Strained yogurt keeps these muffins moist while also adding a slightly tangy flavor. Perfect for breakfast on the go, packing in lunchboxes or enjoying with an afternoon cup of tea, these muffins are satisfying and freezer-friendly too!
Chocolate-Strawberry Protein Shake
Photographer: Ali Redmond.
Soy milk and Greek-style yogurt provide a solid protein base for this chocolate-strawberry protein shake. Sweet strawberries, sliced banana and rich cocoa powder create a sweet flavor without needing any added sugar. Tossing in a few ice cubes chills the shake down and gives it a refreshing, frosty texture.
High-Protein Blueberry & Peanut Butter Chia Pudding
Photographer: Jen Causey; Food Stylist: Chelsea Zimmer; Prop Stylist: Claire Spollen.
This high-protein blueberry and peanut butter chia pudding is a perfect make-ahead breakfast packed with fiber and protein to keep you energized throughout the day. Chia seeds soak up the blended almond milk and blueberries overnight, creating a creamy pudding that’s layered for a peanut butter-and-jelly effect.
High-Protein Cottage Cheese Bowl
Photographer: Jen Causey, Food Stylist: Margaret Monroe Dickey, Prop Stylist: Priscilla Montiel
This cottage cheese bowl with capers, dill and a soft-cooked egg is the ultimate high-protein meal. This bowl will keep you going strong throughout the morning, while an egg adds richness and even more staying power. Pulled together in only 20 minutes, this breakfast is the perfect choice for starting your day off right.
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.
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 has no added sugars, making it the best choice here.
Banana–Peanut Butter Yogurt Parfait
Photographer: Jake Sternquist, Food Stylist: Holly Dreesman, Prop Stylist: Lexi Juhl
This banana–peanut butter yogurt parfait is a delicious and nutritious breakfast or snack that relies on the natural sweetness of ripe bananas to create a creamy, flavorful base. The combination of banana and peanut butter is a classic pairing that provides healthy fats and a boost of protein. This easy parfait is a great way to start your day or enjoy a midday pick-me-up.
Copycat Dunkin’ Avocado Toast
Photographer: Grant Webster, Food Stylist: Holly Dreesman, Prop Stylist: Joseph Wanek
This copycat Dunkin’ avocado toast is inspired by the popular menu item. We love the flavors of creamy mashed avocado spread over a slice of toasted sourdough bread, topped with a sprinkle of everything bagel seasoning for added flavor and texture. It’s a quick and easy way to enjoy the flavors of the original without having to leave your house!
Cottage Cheese Toast
Ali Redmond
Had your fill of toast that barely takes the edge off your hunger? Say hello to our delicious and nutritious cottage cheese toast! This toast, made with whole-grain bread and topped with creamy cottage cheese, is just the beginning. We’ve added six variations, both sweet and savory, perfect for kick-starting your morning or powering through the afternoon. Savory toasts are packed with lean protein, heart-healthy fats and plenty of plant-based fiber, while sweeter versions feature fruits like antioxidant-rich blueberries and raspberries. No matter which version you choose, satisfaction is guaranteed.
High-Protein Strawberry Muffins
Photographer: Jen Causey, Food Stylist: Jennifer Wendorf, Prop Stylist: Josh Hoggle.
These strawberry protein muffins are the perfect option for breakfast or snack time, with Greek-style yogurt and almond flour adding protein. Fresh strawberries bring bursts of sweetness and a fruity contrast. These pair well with a cup of coffee, a smoothie or even a dollop of extra yogurt on top.
Watermelon-Peach Smoothie
Ali Redmond
This watermelon-peach smoothie is a refreshing drink that’s perfect for warm days. 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.
Tofu Scramble with Spinach
Photographer: Jen Causey, Food Stylist: Julian Hensarling, Prop Stylist: Josh Hoggle
This vegan tofu scramble brings on the cheesiness without cheese, thanks to nutritional yeast—a seasoning that imparts a savory, umami flavor comparable to Parmesan. Turmeric tints the tofu yellow, making it a perfect stand-in for scrambled eggs. Serve this tofu scramble for breakfast over a slice of toast or add your favorite sautéed veggies and enjoy it as an easy dinner with a side of brown rice.
15-Minute Eggs in Vodka Sauce
Photographer: Victor Protasio, Food Stylist: Amanda Stanfield, Prop Stylist: Josh Hoggle
Drawing inspiration from the classic Italian recipe Uova al Purgatorio (Eggs in Purgatory), this easy one-pot meal melds tangy tomato sauce with perfectly poached eggs, ideal for sopping up with crispy toasted bread. We like to add a dash of heavy cream to give the sauce some extra richness, but you can leave it out if you prefer. A garnish of chopped fresh basil or parsley, if you have it on hand, would be a welcome addition.
Roasted Sweet Potato Breakfast Sandwich
Brie Goldman
This hearty breakfast sandwich will keep you energized and satisfied until lunch, no problem. The roasted sweet potatoes become creamy on the inside, while the whole-grain English muffins are a great crisp contrast. Plus, there’s protein from fried eggs, making this sandwich as colorful as it is delicious.
Make-Ahead Freezer Breakfast Burritos with Eggs, Cheese & Spinach
Ali Redmond
Mornings just got easier with these satisfying breakfast burritos made with eggs, spinach, serrano peppers and cheese. These burritos can last for months in the freezer and reheat within minutes in the microwave, so keep a stash on hand for when you need a quick, healthy breakfast.
