5 Easy Breakfast Ideas for Diabetics

Updated: Nov 5, 2020

Start the morning off right with these diabetic-friendly breakfasts. 5 tasty, easy breakfast ideas that boost energy and help to stabilise glucose levels.




My morning mood depends on my blood glucose reading when I awake. If it's too high, I typically eat a low carb meal like a loaded omelette or tofu scramble. Many diabetics find eating the same breakfast every morning can simplify the insulin or medication dosage. My hormones are a bit crazy in the morning, so I allow a bit of time between my insulin intake and eating breakfast.

Because every diabetic is different and each of our bodies have distinct needs, there's not one type of breakfast that will work for everyone.

No matter what type of diabetic you are, it's essential to eat food in the morning that will nourish the body and sustain energy rather than skipping breakfast. A balanced breakfast would contain some protein, slow carbs for sustained energy and good fats. Slow carbs are carbohydrates provide a steady supply of energy and won't spike blood glucose levels.


Here are 5 diabetic-friendly breakfast ideas that will help start your day off right. Take a look at each option and see which one will work best for you and your diabetic needs.


Good ole Breakfast Porridge


Porridge using whole oats, quinoa or even leftover brown rice is an excellent example of slow carbohydrates. This option may be a little higher in carbohydrates, but it slowly releases the sugar into the bloodstream for a steady energy feed. Adding nuts and seeds will provide extra protein to prevent glucose spikes.


When cooking porridge first add about 50 g of whole oats or grain choice to a small saucepan. Cover the oats with 350 ml water, milk choice or combination of them both. Bring to a boil and simmer for about 5 minutes, stirring constantly. Alternatively, you can soak your oats overnight.


Top your oats with some of these ideas:

  • Nuts: almond slices, chopped walnuts, hazelnuts

  • Seeds: sunflower or pumpkin seeds, milled flaxseed, sesame seeds, chia seeds

  • Fruit: berries are the best choice packed with antioxidants and low in carbs

  • Spices: nutmeg, cinnamon, ginger

  • Cocoa nibs, goji berries, desiccated coconut



Gluten free Power Pancakes


"Everyone loves pancakes!"

Instead of drenching the pancakes in maple syrup, try spreading almond butter or a drizzle of agave syrup on top. These pancakes are great for making ahead or saving as a snack later. You can use eggs or flaxseed egg as the binder.


Start by mashing 2 bananas in a bowl. Next, mix in 2 eggs with 1 teaspoon of natural vanilla extract. Add in 2 tablespoons of ground chia seeds and 2 tablespoons of ground almonds to the mixture and stir together. Fold in a handful of blueberries, blackberries or strawberries.


Add oil to the frying pan over medium heat, when hot add a large spoonful of the batter to the pan. Cook for about 2-3 minutes each side flipping when the batter starts to bubble. Serve with toppings like toasted almonds and shredded coconut.



Tofu Anything Scramble


If you need a quick low carb breakfast option, a tofu scramble is a way to go. Tofu is a good source of protein and is fast to cook. Combine it with any veggies and a dash of sea salt. I like a Mexican-style flavour to get the taste buds going.


"Pairing tofu with some extra fibre like black beans and fermented food such as sauerkraut is good for the gut and keeps you full."

To start the tofu scramble:

  1. Add a drop of oil in a pan over medium heat and sauté a few slices of onion until soft.

  2. Crumble a handful of firm tofu to the pan and cook for a couple of minutes.

  3. Add a good handful of chopped greens like kale and spinach sautéing for another 2 minutes.

Top with cumin, sea salt, chopped tomatoes, avocado slices and fresh coriander.




Chia Seed Breakfast Pudding


Chia seeds are AMAZING. Chia seeds are super nutritious packed with fibre, omega-3s, protein, iron and manganese. This breakfast is pretty flexible, and you can play around with the fruit and toppings.


Here's the basic chia seed pudding recipe:

  1. Add 2 tablespoons of chia seeds to a bowl with 120 ml of milk choice (preferred unsweetened almond, oat or soya milk).

  2. Stir together well, so there is no clumping.

  3. Add mixture to a glass jar and cover with the lid.

  4. Place into the fridge for at least 20 minutes or overnight.

Add toppings of choice like berries, nuts, seeds, coconut and spices.



Green Smoothie


Smoothies are perfect for on-the-go breakfast. You can play around with ingredients to get the recipe exactly how you like it.


Add each of the following to a blender or food processor and blend together:

  • Base: unsweetened milk alternative or water

  • Healthy fats: 1 tablespoon of nut or seed butter like peanut butter, 1/2 of avocado, 1 tablespoon of chia or flaxseeds

  • Sweet: 1 medium banana, green apple, a handful of berries or 1 - 2 kiwis

  • Green: a handful of greens like spinach, kale, chard

  • Extras: a sprinkle of spirulina powder, maca powder, cinnamon, ginger, turmeric, cocoa powder, wheatgrass powder, chlorella powder, probiotics



Now you have 5 diabetic friendly-breakfast ideas to kickstart your day. If you need some extra support on your nutrition and diabetic diet, contact me for an introductory consultation.


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