4 Delicious Diabetic Breakfasts

Finding delicious breakfast options can be complicated for people with diabetes because many common breakfast choices are high in carbohydrates. A diabetic generally must control the amount of carbohydrates they consume to adequately control their blood sugar levels.

When considering breakfast options, diabetics should opt for those that are high in protein and fiber, contain healthy fats and provide low to moderate amounts of carbohydrates.

Here are some of our favorite breakfast options carefully selected by Sanitas nutritionists for people with diabetes – but you don’t have to have diabetes to enjoy these delicious and healthy choices! A good breakfast can help you stay healthy no matter your age or health conditions – this is a tempting experience!

But first… let’s look at some nutrition basics.

Nutritionists and dietitians divide foods into 4 categories. Carbohydrates (usually called carbs or sugars), proteins, lipids (called fats) and finally micronutrients (vitamins and minerals). Each person needs different amounts of nutrients depending on their state of health and age.

1. Carbohydrates (Also known as carbohydrates or sugars)

Carbohydrates are the fastest way to obtain energy from food. There are simple carbohydrates such as sugar and sweets, or complex carbohydrates such as starch. Both are easily absorbed and when consumed in large quantities are stored in our body as fat.
Fiber is a carbohydrate that our body cannot digest, which is a good thing, as it feeds the bacteria that live in our intestine and helps prevent constipation.
Carbohydrates are not essential to our lives, but they are very useful when we need immediate energy. Most foods high in carbohydrates contain good amounts of vitamins and minerals. Foods that contain carbohydrates include all vegetables and fruits, cereals, legumes and products made from them. Sweets and sugar are carbohydrates that do not contain vitamins and minerals.

2. Proteins

Proteins are essential for the normal functioning of our body. They are the “building blocks” that our cells use to grow and repair themselves. In addition, there are proteins that our body cannot produce on its own. Meats (fish, pork and beef), eggs, dairy products, grains and legumes also contain high amounts of protein.

3. Fats

Fats are very important for our body. They are often seen as bad, but the truth is that they are essential for life. Fats are present in all our cells, in our brain and even in our hormones.
There are two basic types of fat. Saturated fat comes mainly from animal products such as some meats, butter, dairy products and eggs. Unsaturated fat, on the other hand, is usually found in the seeds of vegetables. Some vegetable oils (such as coconut and palm oil) have high concentrations of saturated fat. Similarly, animal foods such as seafood have high concentrations of unsaturated fats.

4. Processed foods

Processed foods are foods that have had their original nutritional composition changed. Processing may add or remove components, and is intended to improve their taste, shelf life, or nutritional characteristics.
Processed foods are not necessarily harmful. They may contain vitamins and minerals that the original food does not have. Diets low or moderate in processed foods are not bad, however, processed foods may have hidden sugar and sodium, or an excess of preservatives that are unhealthy.
Current recommendations are to avoid eating processed foods and always check the Nutrition Facts label. When consuming processed foods, prefer those labeled as no salt added, no sugar added, and low or reduced in sodium and sugar.

Now that we know the basics, let’s get into the nitty gritty and share some breakfast ideas!

Diabetic Breakfast Options

First of all, it’s important to mention that there is no such thing as a “diabetes diet.” There are many healthy breakfast and meal options that can help maintain normal blood sugar levels and weight. Just remember the basics: prefer breakfasts with high concentrations of protein and soluble fiber, and always support your diet with physical activity.
The following options can be healthy for people with both type 1 and type 2 diabetes. There are many options to start your day, so don’t be shy and try cooking! It’s fun and healthy!

Greek Yogurt Parfait

Greek yogurt is a dairy food rich in protein. It has less carbs and sugar than regular yogurts and provides gut-healthy bacteria. The berries will enhance the freshness of the preparation, and the nuts will add crunchiness and healthy fats.

Serving size: 4
Preparation time: 5 minutes


  • 1 cup Greek yogurt
  • 1 medium banana
  • 0.5 cups cereal
  • 0.25 cup chopped nuts of choice
  • 1 cup fresh berries of choice


  1. Wash and dry berries.
  2. Blend 1 medium banana with 1 cup Greek yogurt in a blender until smooth.
  3. Then pour the mixture into 4 parfait glasses layered with nuts and berries until full.
  4. Finally top each parfait with a heaping cup of berries and 2 tablespoons of cereal.
  5. Note: Do not add sugar or sweeteners to the preparation; they mask the original flavors and diminish its healthful properties.


Eggs are considered superfoods, a term used by the market to describe some foods with exceptional nutritional properties. Eggs are the most complete source of protein. They also provide biotin, a vitamin involved in the health of hair, skin and nails. Adding non-starchy vegetables to egg preparations such as broccoli, spinach, kale and tomatoes will provide crunch and fiber to the preparation. Frittata, an Italian version of the French omelet is a quick preparation that can be used for both breakfast and dinner. You can add other sources of protein to the preparation, such as turkey sausage, as well as baked potatoes and herbs such as fresh basil to enhance the flavors.

Serving size: 2
Prep time: 10 minutes
Cooking time: 20 minutes


  • 2 large whole eggs
  • 5 large egg whites (or ¾ cup)
  • ¼ cup skim milk
  • ¼ pound turkey sausage, cut into ½-inch slices
  • ½ pound red potatoes, diced
  • 2 cups mushrooms, sliced
  • 1 medium onion, finely chopped
  • 1 tomato, diced
  • 4 ounces spinach
  • ½ cup basil, chopped
  • 2 cloves garlic, minced (about 2 teaspoons)
  • ¼ teaspoon ground pepper
  • 1 teaspoon extra virgin olive oil.


  1. Wash and dry all the vegetables. Take the sausages and cut them into ½ inch slices. Cut the potatoes and mushrooms into small slices as well.
  2. Then put 1 teaspoon of olive oil in a medium skillet over medium-high heat.
  3. First add 2 teaspoons of minced garlic to the pan with the potatoes and sauté for 3 minutes.
  4. Then add the sausage, onion, tomatoes and spinach and sauté for 3 more minutes. Add the mushrooms and continue cooking for 2 minutes, stirring constantly.
  5. Meanwhile, whisk together 2 large whole eggs, 5 large egg whites and ¼ cup skim milk. Tear ½ cup basil leaves and add to the egg mixture along with ¼ teaspoon ground pepper.
  6. Pour in the egg mixture and gently stir in the vegetables and sausage. Make sure all the mixture is spread throughout the pan. Lower the heat to low and let it cook for 10 minutes.
  7. Finally place the frittata under the broiler for 2 minutes to brown slightly. Remove the preparation, loosen the edges, cut it in half (portion size) and slide each half onto an individual plate.
  8. The frittata is delicious fresh from the oven, at room temperature or even cold!

Chia Seed Pudding

Chia seeds are incredibly rich in nutrients, especially antioxidants, minerals, fiber and unsaturated fats. They help lower blood sugar levels. They can be used in a variety of foods, and can be eaten toasted, raw in salads or simply hydrated.

Serving size: 4
Prep time: 5 minutes
Total time: 65 minutes


  • ¼ cup chia seeds
  • 1 cup unsweetened vanilla almond milk
  • 1 lemon
  • ½ teaspoon lemon zest
  • 1½ teaspoons lemon juice
  • 1 tablespoon honey
  • 2 cups fresh fruit of choice


  1. In a small bowl, whisk together the chia seeds, almond milk, lemon zest, lemon juice and honey.
  2. Put the mixture in the refrigerator for at least one hour (until the chia seeds absorb the water and the mixture has the consistency of pudding).
  3. Serve ⅓ cup of pudding in a small bowl with the fruits of your choice.

Peanut butter granola

Butter made with nuts contains high amounts of healthy fats, without the saturated fats that dairy products contain. Nut butters can easily be made at home by grinding nuts into a paste. In addition, making homemade granola will provide you with a variety of seeds that will round out your healthy fat profile.

Serving size: 4
Prep time: 5 minutes
Total time: 65 minutes


  • 1 cup raw cashews, chopped
  • 1 cup raw pecan nuts, chopped
  • 1 cup raw pumpkin seeds, raw
  • 1 cup raw sunflower seeds, raw
  • 1 cup old-fashioned oat flakes
  • ¼ cup peanut butter
  • ¼ cup vegetable oil
  • 2 teaspoons stevia


  1. Preheat oven to 300 degrees and line a baking sheet with parchment paper. Coat it with cooking spray and set aside.
  2. In a bowl combine several unsalted nuts and seeds: the chopped cashews, pumpkin seeds, chopped pecans, chopped pecans, sunflower seeds and rolled oats. Set aside.
  3. In the microwave, melt the peanut butter with the olive oil, add the stevia and stir. Then pour the peanut butter mixture over the oat mixture and stir to coat.
  4. Spread the granola in a single layer on the prepared baking sheet and bake for 45 minutes, stirring every 10 minutes.
  5. When done baking, remove from the oven and let cool completely. Break up the granola and store in an airtight container. Serve in ¼ cup portions.
  6. And don’t forget to check with your dietitian!

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