When it comes to your diabetic breakfast, are you stumped for ideas?
Do you eat the same thing over and over again?
Or do you struggle to know what to eat to regulate your blood sugar?
If you answered yes, you wouldn't be alone – it's a topic that we've talked about quite a bit recently.
So today we're going to recap what we've covered by sharing 6 delicious healthy low carb diabetic breakfast ideas for you to try.
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Idea #1: Breakfast smoothie
For those that can't stomach a chewing session early in the morning, a smoothie is ideal for you. Or if you're rushing to get out the door and forgot to preplan breakfast, just 3 minutes and you'll be on the go.
| Prep Time | 3 minutes |
| Servings |
people |
- 3/4 cup frozen mixed berries
- 2 scoops protein powder
- 1/2 cup desiccated coconut
- 1 cup almond milk - or use coconut milk
- 1 Tablespoon flaxseed oil - or olive oil
- 1/4 teaspoon vanilla extract
- 1/4 teaspoon ground cinnamon
- 5-10 drops liquid stevia - optional for extra sweetness
- 1/4 cup Water - if it's too thick for your liking
Total Carbs:27gNet Carbs:15 g
Fiber:12gCalories:560kcal
Ingredients
|
- Place everything into a blender and blend until smooth.
- Pour into a glass and you're good to go.
Alterations
- Skip the berries and make a nutty smoothie with a tablespoon of peanut butter
- Spice it up with different spices - nutmeg, cloves
- Want a bit of a buzz? Add a shot of freshly brewed coffee to the mix
- Don't like the berry coffee idea? Skip the berries, use a few ice cubes instead, add the peanut butter and coffee to make a coffee fudge smoothie
- The ideas are endless!
Nutrition Facts Low Carb Diabetic Breakfast Smoothie
Amount Per Serving
Calories 560
Calories from Fat 432
% Daily Value*
Total Fat 48g
74%
Saturated Fat 36g
180%
Polyunsaturated Fat 5g
Monounsaturated Fat 2g
Cholesterol 5mg
2%
Sodium 142mg
6%
Potassium 59mg
2%
Total Carbohydrates 27g
9%
Dietary Fiber 12g
48%
Sugars 10g
Protein 15g
30%
Vitamin A
6%
Vitamin C
1%
Calcium
29%
Iron
18%
* Percent Daily Values are based on a 2000 calorie diet. |
Idea #2: Breakfast Cake
Who would have thought that a cake could be a guilt free pleasure we could enjoy for breakfast?! Well that's our specialty here at Diabetes Meal Plans, we take decadent foods and make them healthy options. This cake is great as it is, or like in the picture, add peanut butter and strawberries.
| Prep Time | 5 minutes |
| Cook Time | 50-60 minutes |
| Servings |
pieces |
- 1/2 cup coconut flour
- 4 Tablespoon vanilla protein powder
- 1/2 teaspoon baking soda
- 1/8 teaspoon salt
- 6 egg
- 1/4 cup olive oil
- 3/4 cup Water
- Baking paper
Total Carbs:6gNet Carbs:3 g
Fiber:3gCalories:176kcal
Ingredients
|
- Preheat the oven to 350°F/ 180°C.
- Place the first 4 dry ingredients into a food processor, blend for 10 seconds to combine.
- Add the rest of the ingredients and blend until well combined.
- Line a square baking tin (20cm/ 8") with baking paper so it lines the bottom and sides of the pan; then pour the batter mixture into the pan.
- Bake for 50-60 minutes (to check, stick a skewer in the cake - if it comes out clean it's cooked); remove from oven, remove cake from the tin and cool on a wire rack before serving.
Store in an airtight container for up to a week.
Nutrition Facts Diabetic Low Carb Breakfast Cake
Amount Per Serving
Calories 176
Calories from Fat 108
% Daily Value*
Total Fat 12g
18%
Saturated Fat 3g
15%
Polyunsaturated Fat 1g
Monounsaturated Fat 8g
Cholesterol 158mg
53%
Sodium 183mg
8%
Potassium 53mg
2%
Total Carbohydrates 6g
2%
Dietary Fiber 3g
12%
Sugars 2g
Protein 15g
30%
Vitamin A
5%
Calcium
6%
Iron
7%
* Percent Daily Values are based on a 2000 calorie diet. |
Idea #2: Roasted Nut Muesli
A perfect breakfast to satisfy your cereal urge, yet without all those horrible sugars and carbs. Full of healthy fats and protein to fuel your morning. Try adding a few berries on top for that extra sweetness.
| Prep Time | 5 minutes |
| Cook Time | 10 minutes |
| Servings |
- 1 cup slivered almonds
- 2 Tablespoon pumpkin seeds (pepita)
- 1/2 cup walnuts
- 1/2 cup macadamia nuts
- 1 cup shredded coconut
Total Carbs:14gNet Carbs:6g (muesli only) 9g (with strawbs no milk) 12g (with strawbs/cows milk)
Fiber:8gCalories:496kcal
Ingredients
|
- Heat the oven to 350°F/ 180°C.
- Place all the nuts on a baking tray (not the coconut), and roast for 10 minutes.
- Allow to cool.
- Mix together with the shredded coconut and store in an airtight container ready for use.
- Serve with your choice of fruit (strawberries, blueberries or cherries) and a little milk (cow, almond or coconut milk).
Optional
- Strawberries
- Blueberries
- Cherries
- Milk - cow, almond, or coconut milk
Storage
- Keeps in a jar or airtight container for weeks, so make a big batch and keep it on hand.
Nutrition Facts Roasted Nut Low Carb Muesli
Amount Per Serving
Calories 496
Calories from Fat 423
% Daily Value*
Total Fat 47g
72%
Saturated Fat 13g
65%
Polyunsaturated Fat 10g
Monounsaturated Fat 9g
Sodium 14mg
1%
Potassium 136mg
4%
Total Carbohydrates 14g
5%
Dietary Fiber 8g
32%
Sugars 2g
Protein 11g
22%
Vitamin C
1%
Calcium
10%
Iron
16%
* Percent Daily Values are based on a 2000 calorie diet. |
Idea #4: Spinach Stuffed Roasted Tomatoes
Yes, these do have to go in the oven but they are super easy to make. Just 5 minutes to prep, put them in the oven while you get ready for work, then 20 minutes later eat a satisfying tasty hot breakfast!
| Prep Time | 5 minutes |
| Cook Time | 25 minutes |
| Servings |
people |
- 6 tomato
- 6 egg
- 2.4 oz baby spinach - equivalent to 2 cups
- salt
Total Carbs:16gNet Carbs:
Fiber:5gCalories:254kcal
Ingredients
|
- Preheat oven to 390°F (200°C)
- Cut the tops off the tomatoes and using a dessert spoon scoop out the insides into a bowl. Don’t throw this way but use it in another recipe, soup or stir-fry
- Place the tomatoes in a greased ceramic baking dish
- Fill the tomatoes about 3/4 full of baby spinach. Don’t pack it down too much or the egg will spill over the edges. Instead you want it to seep in and through
- Sprinkle some sea salt over the spinach
- Crack one egg into each tomato
- Bake for 20-30 minutes or until eggs are set
- Remove from oven. Serve and enjoy!
Nutrition Facts Spinach Stuffed Tomatoes
Amount Per Serving
Calories 254
Calories from Fat 117
% Daily Value*
Total Fat 13g
20%
Saturated Fat 3g
15%
Polyunsaturated Fat 3g
Monounsaturated Fat 6g
Cholesterol 525mg
175%
Sodium 339mg
14%
Potassium 1071mg
31%
Total Carbohydrates 16g
5%
Dietary Fiber 5g
20%
Sugars 10g
Protein 22g
44%
Vitamin A
144%
Vitamin C
94%
Calcium
13%
Iron
23%
* Percent Daily Values are based on a 2000 calorie diet. |
Idea #5: Kale & Tomato Egg Muffins
Make a big batch of these on a Sunday and you'll have an easy grab and go breakfast. Eat hot or cold and you'll enjoy them just the same.
| Prep Time | 6 minutes |
| Cook Time | 25 minutes |
| Servings |
muffins |
Total Carbs:5gNet Carbs:4 g per muffin
Fiber:1gCalories:112kcal
|
- Preheat oven to 350°F/ 180ºC.
- In a bowl, beat the eggs with the milk and season with a pinch of salt and pepper.
- Heat a small amount of oil in a pan over medium heat, add onions and saute until brown.
- Add the kale to the pan and stir it through so it wilts, just cook for 1 minute.
- Mix the onion and kale in with the beaten egg mixture.
- Lightly grease 4 muffin cups with olive oil.
- Spoon or carefully pour the mixture evenly into the muffin cups.
- Place 3-4 halved tomatoes on top of each one.
- Bake for 20-25 minutes or until brown on top and puffy.
- Allow to cool for a few minutes before eating, or eat them cold if preferred.
Optional
- Use any other veggies you have on hand to make variations - for example kale and mushroom.
- Add some grated cheese on top before putting them into the oven for a more cheesy flavor and finish.
Storage
- Keep in an airtight container in the fridge for up to 5 days - this makes them a perfect meal to cook in batches. And of course you can also eat them for lunch or snacks too.
Nutrition Facts Healthy Egg Muffins: Kale & Tomato
Amount Per Serving
Calories 112
Calories from Fat 63
% Daily Value*
Total Fat 7g
11%
Saturated Fat 2g
10%
Polyunsaturated Fat 1g
Monounsaturated Fat 3g
Cholesterol 220mg
73%
Sodium 93mg
4%
Potassium 181mg
5%
Total Carbohydrates 5g
2%
Dietary Fiber 1g
4%
Sugars 2g
Protein 9g
18%
Vitamin A
53%
Vitamin C
34%
Calcium
6%
Iron
7%
* Percent Daily Values are based on a 2000 calorie diet. |
Idea #6: Mixed Veggie Egg Scamble
If you can aim to get some veggies in early in the day that's great. We need the fiber, we need the nutrients, and they taste GREAT! Well, maybe you don't think they do (yet), so this is a perfect way to eat them.
| Prep Time | 5 minutes |
| Cook Time | 10 minutes |
| Servings |
Total Carbs:11gNet Carbs:7g
Fiber:4gCalories:249kcal
|
- Crack the eggs into a bowl, add a pinch of salt and pepper to season and use a fork to beat them well.
- Heat a fry pan over high heat with the olive oil.
- When it’s hot, add the onion and carrot and sauté until they are brown – around 3-5 minutes.
- Add the zucchini into the pan and cook for a further 2 minutes.
- Pour the egg mixture over the top of the vegetables and then gently stir until the egg is cooked through.
- Serve with a side salad of kale leaves, alfalfa, and tomato, and a twist of lemon.
Options
- Add your favorite combo herb blend to the mix
- Top with shredded cheddar or Parmesan cheese
- Serve in a bowl topped with freshly diced tomato
- Add mushrooms to the mixture
NOTE: You can make this veggie scramble with any type of vegetable you have on hand. So switch it up and experiment!
And, you don't have to eat it with a salad side, just place in a bowl and enjoy!
Nutrition Facts Mixed Veggie Egg Scramble
Amount Per Serving
Calories 249
Calories from Fat 135
% Daily Value*
Total Fat 15g
23%
Saturated Fat 4g
20%
Polyunsaturated Fat 3g
Monounsaturated Fat 6g
Cholesterol 475mg
158%
Sodium 208mg
9%
Potassium 599mg
17%
Total Carbohydrates 11g
4%
Dietary Fiber 4g
16%
Sugars 5g
Protein 20g
40%
Vitamin A
192%
Vitamin C
63%
Calcium
11%
Iron
16%
* Percent Daily Values are based on a 2000 calorie diet. |
All of these breakfast meals are awesome so be sure to get out of your comfort zone and try a couple.
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Need More Breakfast Ideas?
Our Bountiful Breakfast Menu has over 40 delicious low carb breakfasts
- Egg and non egg meals
- Buns & bread
- Cereals & more
Loads of ideas to start your day energized and inspired!
CLICK HERE to explore our Breakfast Menu
Thank you so much for your sharing.. It’s useful a lot..
Thank you soooooo much for the wonderful breakfast recipes.
I’m going to try them all
Marie
Excellent, well I hope you enjoy them 🙂
Your pizza crust recipe looks so simple. I will try it.
we love pizza!!!
Thank-you.
Debbie