Diabetic-Friendly Breakfast Recipes

fullplateapprovedrecipes recipe
Avocado on toast

These diabetic-friendly breakfast recipes (that are really great for everyone😉) are packed with fiber, phytonutrients, minerals and vitamins. They are also incredibly delicious.😋

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Avocado Toast

Make it a Full Plate Meal: Serve one slice of Avocado Toast with a side of Chickpea Kale Salad and blackberries.

75%water-fiber foods – avocado, kale, chickpeas, blackberries
25% foods – Ezekiel bread, dressing, parmesan cheese

Recipe Note: Use only 1 tablespoon of oil and 1 tablespoon of parmesan cheese to keep 25% items in their zone.

If you have diabetes we recommend using Ezekiel bread as it is made from sprouted grains and lentils, leading to a lower blood sugar spike. (Here’s a fun comparison video.)

Apple Pie & Pumpkin Pie Oatmeal

Make it a Full Plate Meal: Top your oatmeal choice with ½ cup of your favorite berries – blackberries, strawberries, blueberries or raspberries. Toss a tablespoon of walnuts on top for some extra crunch .

75% water-fiber foods – steel-cut oats, apple, pumpkin, berries
25% foods – almond milk, brown sugar, walnuts

Black Bean Breakfast Tacos

Make it a Full Plate Meal: Enjoy two breakfast tacos with a half of a sliced pear for a refreshing breakfast.

75% water-fiber foods –  black beans, onion, garlic, salsa, guacamole, romaine lettuce, tomatoes, cilantro, pear
25% foods – corn tortillas

Recipe Note: Stick to corn tortillas as they tend to be more gentle on blood sugar levels. Three corn tortillas have a similar nutritional value to just one flour tortilla.

Breakfast Beans and Eggs

Make it a Full Plate Meal: Plate a serving of the shakshuka beans with an egg or egg white. Serve atop cooked quinoa instead of the bread.

75% water-fiber foods – yellow paper, onion, garlic, tomato paste, diced tomatoes, cannellini jalapeños, cilantro, quinoa
25% foods – egg

Rosemary Veggie Oatmeal

Make it a Full Plate Meal: Eat your savory oatmeal with a ½ cup of frozen strawberries on the side. You still have room for a small 25% item like a small breakfast link. Don’t eat meat? Try a Morningstar Sausage Links instead or choose a small handful of nuts. Pine nuts taste amazing with this oatmeal recipe.

75% water-fiber foods – onion, garlic, mushrooms, fresh rosemary, old fashioned oats, kale, zucchini, great northern beans, frozen strawberries
25% foods – olive oil, breakfast link/nuts

Full Plate Living is a small-step approach with big health outcomes. It's provided as a free service of Ardmore Institute of Health.

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