Introduction
Begin your day on a delightful note with these healthy breakfast recipes that can be prepared in advance. Plus, they meet our diabetes-appropriate nutrition parameters and can help keep your blood glucose levels stable. This is achieved by focusing on satiating complex carbs like whole grains, vegetables and fruits, while limiting saturated fat and sodium, and keeping calories and carbs in mind as well. From Cinnamon-Spiced Overnight Oats and Berry-Citrus Chia Pudding to Make-Ahead Freezer Breakfast Burritos with Eggs, Cheese & Spinach and Zucchini Banana Bread, you can wake up knowing that breakfast will be ready when you are.
1. Cinnamon-Spiced Overnight Oats
This healthful no-cook breakfast dish includes cinnamon, one of the best spices to consume for steadier blood sugar levels. Plus, it makes five jars so you can meal-prep grab-and-go breakfasts for your entire workweek. Use protein-rich dairy milk or soy milk in this recipe for some added staying power.
2. Zucchini Banana Bread
Shredded zucchini and mashed banana complement each other and ensure that this wholesome loaf stays nice and moist. The banana adds sweetness to this quick-bread mashup for just the right flavor without too much added sugar.
3. Berry-Citrus Chia Pudding
JASON DONNELLY
Before you head off to bed, throw together this berry-orange chia pudding for a tasty and filling shake-up to your morning routine. Chia seeds and berries are both good sources of fiber, which helps stabilize your blood sugar levels and support a healthy gut. Orange juice adds subtle sweetness and tang, while coconut milk gives it a creamy texture.
4. Make-Ahead Freezer Breakfast Burritos with Eggs, Cheese & Spinach
Ali Redmond
These burritos can last for months in the freezer and reheat within minutes in the microwave, so keep a stash on hand for when you need a quick, healthy breakfast. Every wrap is stacked with protein-rich ingredients to help you feel satisfied, including eggs, spinach and cheese. If desired, use reduced-fat pepper Jack cheese to further reduce the saturated fat content.
5. Blueberry Baked Oatmeal
Jason Donnelly
Baked oatmeal can be a great make-ahead breakfast. One batch makes several servings and lasts for a few days in the fridge, so you can just reheat a piece in the morning! This version is packed with plenty of naturally sweet and juicy blueberries so it’s lower in added sugar than other recipes.
6. Zucchini Mini Muffins
Breakfast is especially important for those with diabetes, and is important for keeping steady blood sugar throughout the day. But if you’re not typically hungry for a full meal, these mini muffins are a nice, freezer-friendly option to make ahead for busy days. Shredded zucchini provides moisture and texture to these two-bite muffins, while whole-wheat flour adds some blood sugar-stabilizing complex carbs to the mix. Chocolate chips then add just the right amount of sweetness.
7. Tiramisu-Inspired Overnight Oats
Photographer: Sara Baurley, Food Stylist: Julia Levy, Prop Stylist: Josh Hoggle
Tiramisu for breakfast? Almost! We took the ingredients of that classic dessert and used them to flavor this overnight oats recipe—complete with a dusting of cocoa powder on top to complete its iconic look. Oats are a great source of slow-digesting carbs and fiber, which are important for steadier blood sugar levels. Not to mention, we top each serving with tangy yogurt for some filling added protein, but you could use ricotta instead.
8. Copycat Starbucks Spinach & Mushroom Egg Bites
Jamie Vespa
Skip the pricey Starbucks breakfast in favor of these oven-baked egg bites. They’re packed with antioxidant-rich spinach and mushrooms, plus growing evidence shows that eggs are also one of the best, nutrient-dense protein sources you can eat when living with diabetes. Enjoy these meal-prep-friendly bites as is, or serve with salsa, hot sauce or sliced avocado.
9. Granola & Yogurt Breakfast Popsicles
For those steamy mornings where it feels too hot to eat, these fun frozen yogurt pops are a great on-the-go breakfast—perfect for kids and adults alike. Studded with fresh berries, these popsicles are packed with helpful vitamins, minerals, dietary fiber and plant compounds to support a diabetes-appropriate eating pattern.
10. Cocoa-Chia Pudding with Raspberries
If you’re looking for a change from overnight oats but want that same sort of make-ahead convenience, give chia pudding a try. This version features a rich chocolatey pudding and juicy raspberries, which is one of the best foods to help lower blood sugar.
11. Breakfast Carrot-Cake Oatmeal Cakes
Sara Haas
Carrot cake fans will love these healthy oatmeal cakes. Packed with shredded carrot, raisins and walnuts, this recipe uses unsweetened applesauce for sweetness to lower the added sugars. They’re a grab-and-go breakfast or fiber-rich snack.
12. Breakfast Banana, Chocolate & Peanut Butter Oatmeal Cakes
Sara Haas
Bananas, chocolate and peanut butter are a winning combination in these oatmeal cakes. Peanut butter adds a boost of protein while oats provide fiber—two nutrients that can help you digest food more slowly and maintain steady blood sugar levels.
