The right breakfast supports healthy blood sugar and steady energy all day long. Our best diabetic breakfast ideas include sweet and savory options like pancakes, hearty oatmeals and classic egg recipes.
16 Diabetes-Friendly Breakfast Recipes
Updated on Apr. 29, 2025
1/16
Frittata
Skill Level
Easy
Total Time
30 min
Servings
6 servings
From the Recipe Creator:
Make this frittata recipe your own by using whatever veggies you like. Spinach, mushrooms and bell peppers would add both color and flavor to every bite, but don't be afraid to get creative! —Julie Andrews, Rockford, Michigan
Nutrition Facts:
1 serving: 124 calories, 9g fat (3g saturated fat), 249mg cholesterol, 412mg sodium, 1g carbohydrate (1g sugars, 0 fiber), 9g protein.
Frittata is similar to quiche but without the crust, which means less prep time and fewer ingredients. This veggie-packed version is a high-protein, low-carb meal that can be made with peppers, onions, spinach, kale or mushrooms—or even leftover veggies from the fridge. It has almost no carbs, so you can easily pair it with whole grain toast, fresh fruit or a slice of something sweet like berry ricotta puff pancake for a satisfying, balanced breakfast.
2/16
Classic Avocado Toast
Skill Level
Easy
Total Time
5 min
Servings
1 serving
From the Recipe Creator:
This is such an easy way to add avocados to your diet. Use healthy multigrain bread and top with sliced radishes and cracked pepper or lime zest, or chipotle peppers and cilantro. —Taste of Home Test Kitchen, Milwaukee, Wisconsin
Nutrition Facts:
1 piece: 160 calories, 11g fat (2g saturated fat), 0 cholesterol, 361mg sodium, 15g carbohydrate (1g sugars, 3g fiber), 3g protein. Diabetic Exchanges: 2 fat, 1 starch.
Start the day off right with creamy avocado on crispy toast. Avocado toast offers heart-healthy fats and fiber, which keep your blood sugar stable and appetite satisfied. For even more health benefits, make this breakfast with a sprouted grain bread, like Ezekiel bread.
3/16
Oatmeal
Skill Level
Easy
Total Time
10 min
Servings
4 servings
From the Recipe Creator:
Stovetop oatmeal is a simple, healthy, tasty and customizable breakfast choice for any day of the week. All you need is old-fashioned oats, milk, water and a pinch of salt. —Julie Andrews, Rockford, Michigan
Nutrition Facts:
1 serving: 156 calories, 3g fat (1g saturated fat), 1mg cholesterol, 153mg sodium, 28g carbohydrate (2g sugars, 4g fiber), 5g protein.
Oats are an excellent way to start your day, and there are several fun ways to customize oatmeal recipes. Try adding fruit, nuts and seasonings, or give it a fun twist by making savory oatmeal.
4/16
Hash Brown Egg Cups
Skill Level
Easy
Total Time
45 min
Servings
1 dozen
From the Recipe Creator:
They may look like muffins, but these cuties pack all your favorite rise-and-shine ingredients—eggs, hash browns and bacon—into a single-serving cup. Grab one and get munching. —Talon DiMare, Bullhead City, Arizona
Nutrition Facts:
1 hash brown cup: 180 calories, 10g fat (5g saturated fat), 113mg cholesterol, 487mg sodium, 11g carbohydrate (1g sugars, 1g fiber), 10g protein.
This all-in-one breakfast uses a muffin tin to perfectly portion out your meal, so you know exactly what you’re getting in every serving. Make a big batch with potatoes, eggs, bacon and cheese for a healthy grab-and-go breakfast. To make this one even healthier, swap in turkey bacon to reduce fat and calories.
5/16
Mean Green Smoothie Bowls
Skill Level
Medium
Total Time
20 min
Servings
6 servings
From the Recipe Creator:
This delicious bright green smoothie bowl recipe contains powerful antioxidants. Top with cucumber slices and fresh parsley sprigs for a pretty presentation. —Laura Wilhelm, West Hollywood, California
Nutrition Facts:
1 smoothie bowl: 79 calories, 0 fat (0 saturated fat), 0 cholesterol, 22mg sodium, 20g carbohydrate (16g sugars, 2g fiber), 1g protein. Diabetic Exchanges: 1 starch, 1 vegetable.
Sneak fruits and veggies into your first meal of the day with this refreshing smoothie bowl. Each serving is packed with celery, apples, spinach and cucumbers, plus a touch of honey for sweetness. Pair it with a high-protein option like Greek yogurt or turkey breakfast sausage for a balanced meal.
6/16
Protein Waffles
Skill Level
Easy
Total Time
30 min
Servings
4 waffles
From the Recipe Creator:
We packed these waffles with protein from eggs, oats, Greek yogurt and even a little vanilla protein powder. They'll power you through the morning. —Taste of Home Test Kitchen, Milwaukee, Wisconsin
Nutrition Facts:
1 waffle: 250 calories, 10g fat (4g saturated fat), 153mg cholesterol, 591mg sodium, 30g carbohydrate (15g sugars, 3g fiber), 12g protein. Diabetic Exchanges: 2 starch, 2 medium-fat meat.
It feels like a special morning when waffles are on the menu! Treat yourself to this high-protein recipe made with fiber-filled oats, tangy Greek yogurt and warming spices like cinnamon.
7/16
Matcha Chia Pudding
Skill Level
Easy
Total Time
10 min
Servings
4 servings
From the Recipe Creator:
This matcha chia pudding is quick, easy and super healthy. Combine earthy matcha green tea powder, creamy almond milk and healthy chia seeds for superfood heaven in a little package. It is gluten-free, vegan, paleo and Whole30 approved! —Abra Pappa, New York, New York
Nutrition Facts:
2/3 cup: 173 calories, 8g fat (1g saturated fat), 0 cholesterol, 90mg sodium, 21g carbohydrate (10g sugars, 9g fiber), 7g protein. Diabetic Exchanges: 1-1/2 starch, 1 fat.
Chia pudding is the perfect meal-prep breakfast because it can be made the night before. This version is infused with matcha, maple syrup and fresh raspberries—it’s like a latte and a meal in one! Meanwhile, the dish’s fiber and protein content help to slowly digest carbohydrates for steady energy, all morning long.
8/16
Whole Wheat Pancakes
Skill Level
Easy
Total Time
25 min
Servings
20 pancakes
From the Recipe Creator:
To fix a large batch of tender pancakes for my five children, I rely on this quick and wholesome recipe. It calls for whole wheat flour and buttermilk, which make the pancakes filling but also light. Serve them with hot chocolate for a breakfast that's sure to delight little ones. —Line Walter, Wayne, Pennsylvania
Nutrition Facts:
2 pancakes: 157 calories, 4g fat (1g saturated fat), 45mg cholesterol, 335mg sodium, 24g carbohydrate (4g sugars, 4g fiber), 9g protein. Diabetic Exchanges: 1-1/2 starch, 1 fat.
This recipe makes it easy to create a simple yet satisfying breakfast that won’t skyrocket your blood sugar. Plus, the pancakes contain wheat germ, which contains a fatty acid that may be beneficial for insulin resistance.
9/16
Sweet Potato Hash
Skill Level
Medium
Total Time
40 min
Servings
4 servings
From the Recipe Creator:
Tender sweet potatoes match up with ham, eggs and zippy seasonings for an impressive breakfast. Or serve it with salad and have an easy breakfast-for-dinner meal. —Judy Armstrong, Prairieville, Louisiana
Nutrition Facts:
1 serving: 379 calories, 22g fat (9g saturated fat), 271mg cholesterol, 1237mg sodium, 23g carbohydrate (7g sugars, 4g fiber), 23g protein.
This colorful dish is made with sweet potatoes, red bell peppers and chile peppers. The veggies offer an array of antioxidants and fiber, and the eggs and ham contribute lean protein.
10/16
Keto English Muffin
Skill Level
Easy
Total Time
15 min
Servings
1 English muffin
From the Recipe Creator:
Make these keto English muffins easily in the microwave for a health-conscious, last-minute breakfast. Just pull out a ramekin, your favorite jelly and the toaster, and you'll have a delicious, from-scratch breakfast in no time. —Dawn Parker, Surrey, British Columbia
Nutrition Facts:
1 English muffin: 313 calories, 24g fat (9g saturated fat), 217mg cholesterol, 406mg sodium, 11g carbohydrate (3g sugars, 3g fiber), 13g protein.
Traditional English muffins are made with wheat flour and can be high in carbohydrates. This keto version uses almond and coconut flour, adding a big boost in protein and fiber while reducing carbs. As a bonus, the muffins are made in the microwave for a quick and easy addition to your breakfast. Use them in your favorite breakfast sandwich recipes for a high-protein, low-carb start to your day.
11/16
Portobello Mushrooms Florentine
Skill Level
Easy
Total Time
25 min
Servings
2 servings
From the Recipe Creator:
A fun and surprisingly hearty breakfast dish packed with flavor and richness. —Sara Morris, Laguna Beach, California
Nutrition Facts:
1 stuffed mushroom: 170 calories, 10g fat (4g saturated fat), 204mg cholesterol, 428mg sodium, 9g carbohydrate (3g sugars, 3g fiber), 12g protein. Diabetic Exchanges: 2 vegetable, 1 lean meat, 0.500 fat.
This low-carb breakfast offers plenty of protein with fluffy eggs, and the leafy green spinach provides iron and calcium. Stuff it all into a portobello mushroom for a gorgeous presentation.
12/16
Company Fruit Salad
Skill Level
Medium
Total Time
20 min
Servings
20 servings
From the Recipe Creator:
We first tried a cream cheese fruit salad like this at a local deli. Since I couldn't get that recipe, I started mixing up different dressings until I hit on this one. Now I make this refreshing delightful salad for every picnic and get-to-gether. It can be a snack, side dish or dessert. —Connie Osterhout, Napoleon, Ohio
Nutrition Facts:
3/4 cup: 161 calories, 7g fat (2g saturated fat), 11mg cholesterol, 48mg sodium, 25g carbohydrate (22g sugars, 2g fiber), 1g protein.
This fruit-palooza is a great accompaniment to a fluffy omelet. Chock full of colorful grapes, apples and mandarin oranges, this low-calorie dish also offers an antioxidant, hydrating morning boost.
13/16
Sausage Patties
Skill Level
Easy
Total Time
20 min
Servings
8 servings
From the Recipe Creator:
These country-style patties are so simple to prepare. You'll never again settle for store-bought versions that are loaded with preservatives and not as good. —Bertha Bench, Mineral Wells, Texas
Nutrition Facts:
1 patty: 242 calories, 17g fat (6g saturated fat), 76mg cholesterol, 502mg sodium, 1g carbohydrate (0 sugars, 0 fiber), 21g protein.
Savory pork sausage patties are perfect for adding protein to any meal. Serve them with a side of poached eggs and a fresh fruit parfait, or use them to make breakfast burgers. Each patty has 21 grams of blood sugar-stabilizing protein, and you can easily cut down the sodium by reducing the added salt.
14/16
Confetti Scrambled Egg Pockets
Skill Level
Easy
Total Time
20 min
Servings
6 servings
From the Recipe Creator:
This sunny specialty is a colorful crowd-pleaser. My eight grandchildren often enjoy these egg-packed pitas for Saturday morning brunch or with a light salad for supper.
Nutrition Facts:
1 pita half: 224 calories, 9g fat (3g saturated fat), 255mg cholesterol, 402mg sodium, 24g carbohydrate (5g sugars, 3g fiber), 13g protein. Diabetic Exchanges: 1-1/2 starch, 1 medium-fat meat, 1/2 fat.
These low-sugar pita pockets are jam-packed with veggies and whole grain goodness. They contain a good amount of fiber, and eggs are a diabetes-friendly food, with high-quality protein and virtually no carbs.
15/16
Garden Veggie Egg Bake
Skill Level
Medium
Total Time
1 hour 5 min
Servings
6 servings
From the Recipe Creator:
Looking for a healthy day-starter? Children will actually enjoy eating their veggies when they’re baked into this cheesy, nutrition-packed egg dish. —JoAnne Wilson, Roselle Park, New Jersey
Nutrition Facts:
1 piece: 202 calories, 10g fat (5g saturated fat), 197mg cholesterol, 478mg sodium, 7g carbohydrate (4g sugars, 2g fiber), 22g protein. Diabetic Exchanges: 3 lean meat, 1 vegetable, 1/2 fat.
This high-protein, low-sugar casserole is a fantastic diabetes-friendly start to the day. Packed with lean protein from eggs and plenty of fiber-rich veggies, this dish will keep your blood sugar stable for hours.
16/16
Keto Zucchini Bread
Skill Level
Medium
Total Time
1 hour 10 min
Servings
1 loaf (12 pieces)
From the Recipe Creator:
You won't believe this nutty, cinnamony, moist and spongy zucchini bread is keto-friendly! The monk fruit gives plenty of sweetness to the loaf, emulating a flavor similar to caramel without all the sugar intake. —Taste of Home Test Kitchen, Milwaukee, Wisconsin
Nutrition Facts:
1 piece: 204 calories, 16g fat (3g saturated fat), 41mg cholesterol, 234mg sodium, 12g carbohydrate (2g sugars, 2g fiber), 7g protein.
Traditional zucchini bread is high in carbohydrates and refined sugar, but this keto version uses some diabetes-friendly ingredient swaps. The base is made with almond flour, and the sweetness comes from monk fruit. It doubles as a low-sugar dessert if you need to satisfy your sweet tooth and get a big boost of veggies at the end of the day.
Diabetic Breakfast Ideas FAQ
What is the best breakfast for people with type 2 diabetes?
The best breakfast for someone with type 2 diabetes includes fiber-rich complex carbohydrates, protein and healthy fats to provide slow-digesting energy and prevent blood sugar spikes. Consider a garden frittata served with mashed avocado on a slice of toasted whole wheat bread or a Greek yogurt and strawberry parfait with walnuts.
What breakfast foods do not raise blood sugar?
To avoid blood sugar spikes after breakfast, eat a small serving of carbohydrates that are rich in fiber, like whole grains, berries or oats. Pair these carbs with protein and healthy fats to help slow down their digestion and keep your energy steady.
Are oatmeal and eggs good for people with diabetes?
Oatmeal and eggs can be healthy options for people with diabetes if they’re eaten with portion size in mind and are paired with other foods to create a balance of protein, carbohydrates and fats. Eggs pair well with fruit or starchy vegetables like sweet potatoes, while a small serving of oatmeal can be combined with protein-rich foods like no-sugar-added Greek yogurt, turkey sausage or eggs for a balanced meal.
