Diabetes-friendly eating: 3 balanced breakfast recipes to help manage your blood sugar

Breakfast is a crucial meal for effectively managing diabetes, as it helps maintain stable blood sugar levels throughout the day. A balanced breakfast that includes fiber, protein, and healthy fats provides sustained energy and supports overall health. 

Whether you prefer to use fresh, locally available produce or rely on frozen or shelf-stable ingredients, these three breakfast ideas offer flexible, nutritious options that are easy to prepare and fit into any routine.

1. Greek yogurt parfait with berries and nuts

This parfait combines creamy Greek yogurt with the natural sweetness of berries and the crunch of nuts, offering a great balance of protein, fiber, and healthy fats. It’s easy to customize based on what’s available to you.

Ingredients:

• 1 cup plain Greek yogurt
• ½ cup mixed berries 
• 2 tablespoons chopped nuts (almonds, walnuts)

Instructions:

1. Spoon 1 cup of plain Greek yogurt into a bowl or jar.
2. Add ½ cup of berries on top of the yogurt.
3. Sprinkle 2 tablespoons of chopped almonds or walnuts over the fruit.
4. Enjoy immediately, or refrigerate for a quick grab-and-go breakfast.

Enhancement Tips:

• Seasonal produce: Use fresh berries when in season
• Simple swaps: If fresh fruit isn’t available, frozen or canned fruit works just as well. 
• Additional toppings: Feel free to add extras like a tablespoon of chia seeds, flax seeds, or a drizzle of honey for extra flavor and nutrition.

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2. Veggie scramble with avocado

A veggie scramble is a simple and savory breakfast, packed with protein and healthy fats. The combination of eggs and vegetables helps to maintain stable blood sugar levels. You can easily swap in different vegetables depending on what you have on hand.

Ingredients:

• 2 eggs
• ½ cup spinach
• ¼ cup chopped bell peppers
• ½ avocado, sliced
• Olive oil spray (or 1 tsp olive oil)

Instructions:

1. Heat a nonstick pan over medium heat and lightly spray with olive oil or add 1 teaspoon of olive oil.
2. Add ½ cup of spinach and ¼ cup of chopped bell peppers to the pan, and sauté for 2-3 minutes until softened.
3. Crack the eggs into the pan and scramble them with the vegetables for 2-3 minutes until fully cooked.
4. Slice ½ an avocado and serve it alongside the scramble for healthy fats.

Enhancement Tips:

• Seasonal produce: Fresh vegetables like spinach, bell peppers, tomatoes, mushrooms, onions, asparagus, or zucchini can add variety and flavor when in season.
• Simple swaps: Frozen vegetables like spinach or peppers are a convenient and nutrient-packed alternative. Canned vegetables, such as mushrooms or tomatoes, are also great options—just drain them well before cooking.
• Extra protein: Consider adding a sprinkle of cheese or a side of lean, low-sodium protein like turkey sausage for additional protein and flavor. 

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3. Overnight oats with chia seeds and almond butter

Overnight oats are a convenient, make-ahead option that can be customized with your favorite toppings. This recipe offers a fiber- and protein-rich meal to help stabilize blood sugar throughout the morning.

‍Ingredients:

• ½ cup rolled oats
• 1 tablespoon chia seeds
• 1 cup unsweetened almond milk or any low-sugar milk alternative
• 1 tablespoon almond butter
• ¼ cup mixed fruit (optional, for topping)

Instructions:

1. In a jar or bowl, combine ½ cup of rolled oats, 1 tablespoon of chia seeds, and 1 cup of unsweetened almond milk.
2. Stir in 1 tablespoon of almond butter, ensuring it’s well mixed.
3. Cover and refrigerate overnight (or for at least 4 hours) to let the oats soften and the chia seeds expand.
4. In the morning, stir the oats and add ¼ cup of fruit on top if desired. Enjoy chilled!

Enhancement Tips:

• Seasonal produce: Fresh berries, sliced peaches, or apples make great toppings when in season.
• Simple swaps: Frozen berries or canned fruits like pears or apricots are excellent alternatives. You can also add a small dash of vanilla for added sweetness. 
• Extra texture: For more texture and flavor, try adding chopped nuts, a sprinkle of cinnamon, or even a small handful of seeds like sunflower or pumpkin seeds.

Final thoughts

Each of these breakfast ideas is designed with flexibility in mind, allowing you to use fresh, frozen, or pantry-friendly ingredients based on what’s available. By combining fiber, protein, and healthy fats, these meals can help keep your blood sugar stable and your energy steady throughout the morning.

At Cadence, we’re here to support your health journey by providing personalized guidance and care between your doctor’s visits, helping you make sustainable choices for better health every day.

Learn more about the program at www.cadence.care/welcome

Call or text us at (855) 613-0778 8am-6pm, Monday-Friday

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Any information provided on this website is intended for general educational purposes and is not intended to be medical advice. You should always consult with your own medical provider about your health and medical questions and never rely on this or any other website alone to make medical decisions. Do not delay seeking medical advice or disregard any medical advice you have received from your provider because of anything you read on the website.

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