One of the biggest misconceptions when you have diabetes is that your meals can’t be tasty and easy to make. In addition, some folks feel that breakfast has so many carb-based foods that a person with diabetes just can’t enjoy those dishes. I have written several cookbooks using the Diabetes Plate Method developed by the American Diabetes Association that dispel both those myths. My latest cookbook released in April 2022 titled Diabetes Create our Plate Meal Prep Cookbook: 100 Delicious Plate Method Recipes.
When creating breakfast ideas for diabetics, finding an appropriate recipe can be challenging. Once you do find that recipe, you want to make sure that it is well-balanced. These breakfast foods can help you do that:
- Choose high-carb foods that are high in fiber like oatmeal, whole-grain bread, or fruit.
- Choose leaner protein like eggs, turkey bacon, Greek yogurt, or cottage cheese.
- Include vegetables whenever you can. For example, add chopped veggies to scrambled eggs and fresh greens to a breakfast sandwich, or add spinach or kale to a smoothie.
- Adding healthy fats at breakfast can help you feel more satisfied since fats at breakfast can help you feel more satisfied, since fat takes longer to digest. For a healthy fat boost, try adding avocado slices on the side of scrambled eggs or a tablespoon of peanut butter to your smoothie, or top your oatmeal or Greek yogurt with chopped almonds.
Below are four recipes that are appropriate for someone with diabetes to help them manage their blood sugar.
Parfaits are layers of yogurt, fruit, and granola or nuts, giving you a variety of textures and flavors in every bite. Fresh or no-sugar-added canned peaches work beautifully in this recipe. To round out the meal, add one cup of sliced low carb-vegetables like carrots, cucumbers, or bell peppers.
Get the recipe for Crunchy Peach Parfaits.
The cinnamon and nutmeg in these muffins will have your entire home smelling incredible. The entire batch is made with only two tablespoons of butter and complemented with healthy fat, canola oil. To round out this recipe into a meal, pair it with one large hard-cooked egg and two sliced carrots.
Get the recipe for Pecan Pie Muffins.
To meal prep smoothies, pack them into freezer packs. When you’re ready to drink, transfer the contents on one pack from the freezer right into your blender, add a little liquid, and purée. To complete this meal, pair with one large hard-cooked egg and one cup of sliced low-carb vegetables like sliced cucumbers and tomato.
Get the recipe for Almond Cherry Smoothie Packs.
Get the recipe for Egg Muffins with Spinach and Feta.
Eggs are a perfect protein, but many folks forget to eat the yolk that provides many of the nutrients. Plus, the yolk provides almost half the protein of your egg. In this recipe, each serving of two egg muffins contains one whole egg, which means you’ll reap all the egg-cellent benefits. To complete this meal, pair it with one whole wheat English muffin topped with one tablespoon of peanut butter.
Toby Amidor, MS, RD, CDN