Are you struggling to manage your diabetes? Discover the power of breakfast! Studies show that starting your day with the right meal can help keep your blood glucose levels steady, reduce overeating, and even control your risk of high blood pressure.
But not all breakfasts are created equal – especially for those with diabetes. Say goodbye to boring muffins and bagels and say hello to these delicious and carb-controlled, protein-rich breakfast options. Take advantage of the most important meal – start your day off right.
- Savory Veggie and Feta Omelet
Simply cook fresh onions, spinach, tomatoes, and mushrooms in a skillet with a small amount of corn or canola oil, then remove from the pan.
Pour 1/2 cup of egg substitute mixed with 1 tablespoon of fat-free milk into the pan and cook until no longer moist.
Top with your cooked veggies, fresh herbs, and 1/2 ounce of feta cheese, fold over, and remove from heat. With this mouth-watering omelet, you’ll start your day off right.
- Berrylicious Parfait
Choose your preferred fat-free light vanilla or plain yogurt for a nutritious breakfast.
Scoop 3 ounces of yogurt into a parfait dish or juice glass, followed by 1/2 cup of fresh blueberries and/or strawberries.
On top, layer 2 tablespoons of high-fiber cereal, granola, or nuts, such as pecans, for added crunch and fiber. Savor every spoonful of this delicious and satisfying parfait.
- Wholesome Toast
For a healthy breakfast, select a whole-wheat loaf of bread or a package of English muffins, ensuring that “whole wheat” is the first ingredient on the label.
Toast two slices or halves and pair them with 1-2 tablespoons of almond butter, peanut butter, or hummus.
Complete your meal with a glass of reduced-fat milk for added nutritional value.
- Oatmeal for Better Health
Upgrade your breakfast by swapping out instant oats for steel-cut, stone-ground, or Irish oats. Though they take longer to cook, these types of oats have a more beneficial impact on your blood glucose levels.
To make your oatmeal even more nutritious, add in some nuts and fruit for a tasty and wholesome meal.
- Whole-Wheat Breakfast Pizzas
Transform your plain whole-wheat English muffins into a savory breakfast treat. Start by sautéing some vegetables and cooking an egg substitute.
Top your English muffins with these ingredients and some low-fat shredded cheese. Pop them into a 375-degree oven for five to eight minutes or until the cheese has melted.
Pair with some soy sausage for added protein without the high-fat content found in meat patties. Enjoy a tasty and nutritious breakfast with these whole-wheat breakfast pizzas.
- Healthy and Tasty Fruit Smoothie
Create a delicious fruit smoothie by blending 1/2 cup of plain, nonfat Greek yogurt with 2 tablespoons of low-fat milk and 1/2 cup of your favorite unsweetened frozen fruit.
Mix in a tablespoon of peanut butter or ground flaxseed, rich in healthy fats for added nutritional benefits.
To give your smoothie an extra kick, consider adding cinnamon. Some studies suggest that cinnamon can help reduce blood pressure, cholesterol, and blood glucose levels.
- Quick and Easy Microwave Scrambled Eggs Wrap
Enjoy a satisfying breakfast wrap without the hassle of using a skillet. Begin by cracking an egg into a microwave-safe bowl and whisking it with 1 tablespoon of milk.
Add a sprinkle of ground black pepper and garlic powder—microwave for about one minute or until fully cooked.
Next, place your cooked eggs into a whole-wheat tortilla with sliced peppers, tomatoes, and low-fat cheese. This wrap is a perfect option for those in a hurry who still want a nutritious meal.
- Spiced-Up South-of-the-Border Breakfast Steak
Elevate your breakfast game by preparing a spiced-up South-of-the-Border breakfast steak. Begin by seasoning 1/4 pound of thin round steak with chili powder, cumin, and onion powder.
Heat a nonstick skillet and spray it with cooking spray. Cook the beef for two minutes per side or until it’s cooked to your liking. Once the beef is done, please remove it from the skillet and chop 1/4 of a tomato, cooking it in the remaining beef juices.
Pour the tomato over the beef and serve with sour cream, fresh cilantro, and a lime wedge. This flavorful and nutritious breakfast steak will satisfy your taste buds and give you the energy you need to start your day.
- Nutritious Quinoa Breakfast Pudding
This gluten-free and high-protein whole grain is a great choice for a wholesome carbohydrate.
Begin by boiling a cup of water and stirring in 1/2 cup of rinsed uncooked quinoa. Cover and simmer for about 15 minutes or until all the water is absorbed.
Then, add 1 cup of unsweetened almond milk, 1/2 teaspoon of cinnamon, and 1 tablespoon of chopped walnuts.
Mix well and divide into four servings, drizzling each with maple syrup or honey.