It’s been said that breakfast is the most important meal of the day. If you have diabetes, it can also be the most challenging. Breakfast is typically heavy on the carbs and light on veggies. That can make it hard to get full without going over your carbohydrate budget in the morning. Here are five yummy breakfast ideas to mix and match. They’re quick, they’re nutritious, and they’re filling. Best of all, they won’t load you up with too much sugar.
Overnight oats. Oatmeal is full of soluble fiber, which slows your digestion. As a bonus, oatmeal helps lower cholesterol. Since many people with type 2 diabetes also have high cholesterol, that’s a nice benefit. As the name implies, overnight oats are prepared ahead of time and ready when you get up in the morning. Try this simple recipe for strawberry overnight oats:
Strawberry Overnight Oats
· 6 ounces low-fat Greek yogurt
· 1⁄3 cup rolled oats uncooked
· 1⁄4 cup sliced almonds
· 1⁄3 cup strawberries
· 1 teaspoon vanilla extract
In a small bowl, combine ingredients. Add the ingredients to a sterilized mason jar. Cover and store in the refrigerator overnight. (42 grams carbohydrate).
Who can resist peanut butter, bananas, and granola all rolled into one? This recipe takes less than a minute to put together, and it tastes delicious!
Blueberry Peanut Butter Yogurt Bowl
· 3/4 cup plain Greek yogurt
· 1 tablespoon peanut butter
· 1/2 banana sliced
· 1⁄4 cup blueberries
· 1 tablespoon granola
Scoop yogurt from the container into a serving bowl. Top yogurt with fruit, then nut butter, and lastly with granola. Bon appetit! (22 grams carbohydrate).
Have a few minutes in the morning? Homemade breakfast tacos just might hit the spot. These Mexican-inspired breakfast goodies are chock-full of veggies to start your day off right!
Veggie Breakfast Tacos
· 2 corn tortillas
· cooking spray
· 1⁄8 onion chopped
· 1⁄4 summer squash chopped
· 2 cups Swiss chard chopped
· 2 eggs
· 2 teaspoon cilantro
· 1-ounce queso fresco
· 1⁄8 cup salsa
1. Warm the tortillas in the oven or microwave and wrap in a towel until ready to serve.
2. Heat a pan with cooking spray and sauté the onion until translucent.
3. Then add the summer squash until cooked throughout.
4. Stir in the greens and continue to cook until tender, about 2 minutes.
5. Meanwhile, beat the eggs in a small mixing bowl.
6. In a non-stick pan, scramble eggs and cook throughout.
7. Spoon eggs and vegetable sauté onto warm tortillas and sprinkle with cheese and cilantro. Serve with salsa.
8. Suggested serving size: 2 tacos per person. (2 tacos have 31 grams carbohydrate).
Another yummy egg-based recipe: One-pan BLT skillet frittata. This one takes a few minutes to bake, but you can put it in the oven and come back in 15 minutes to find a mouth-watering breakfast.
One Pan BLT Skillet Frittata
· 5 eggs
· 1⁄2 cup milk
· 1⁄2 teaspoon dried basil
· 1⁄2 teaspoon dried oregano
· 1 dash salt to taste
· 1 dash pepper to taste
· 2 slices bacon chopped
· 1tablespoon olive oil
· 2 cloves garlic diced
· 15 ounces diced tomatoes drained
· 2 cups raw spinach
· 1handful fresh basil chopped
1. Preheat oven to 425 degrees.
2. Whisk together your eggs, milk, basil, oregano, and salt and pepper to taste. Set aside.
3. Cook your chopped bacon until crispy.
4. Add olive oil, garlic, and spinach to the skillet and cook until the spinach is wilted, about 3 minutes. Add in the tomatoes and stir to combine.
5. Pour the egg mixture over the spinach and then stir in the bacon. Stir the entire skillet once or until well combined. Let sit (without stirring) for about 2 minutes, just until the edges are set.
6. Place the entire skillet in the oven and cook for 15 minutes, or until the eggs are set and slightly golden.
7. Top with some freshly chopped basil if desired.
8. Slice and serve. (1/2 the frittata has 14 grams carbohydrate).
Do you have less than two minutes to deal with breakfast, but still want to take care of your diabetes? Make a smoothie and drink it in the car on the way to work or school. I guarantee it’s faster than going through the drive-through and much healthier too! The avocado in this Green Machine Smoothie lends a smooth, creamy texture.
Green Machine Smoothie
· 1 cup of frozen spinach
· 1⁄2 banana frozen
· 1 1⁄2 cups milk
· 1⁄2 avocado
· 2 tablespoons chia seeds
Combine everything into a blender and blend until well combined, about 30 to 60 seconds. Makes 2 servings. (1 serving has 30 grams carbohydrate).
Do you have a favorite breakfast that’s moderate in carbohydrates and keeps you full all morning? Leave a comment and let everyone know what works for you! For more information on diet and diabetes, subscribe to my newsletter, and read about the best diet for diabetes.
Julie Cunningham is a Registered Dietitian and Certified Diabetes Care and Education Specialist. Julie is the owner of a nutrition counseling service in Hendersonville, NC. She works as both an in-person and an online nutritionist.
MPH, RDN, LDN, CDCES, IBCLC
I believe people with diabetes can enjoy good food and good health without feeling ashamed of their bodies.