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20+ Best 10-Minute Diabetes-Friendly Breakfast Recipes
If you need inspiration for a quick breakfast that meets your nutritional goals, you’re in the right place! These tasty dishes help support healthy blood sugar levels, as they’re lower in calories, carbs, sodium and saturated fat, so they’re perfect for a diabetes-friendly eating pattern. Plus, these 10-minute recipes have 4- to 5-star ratings, meaning they’ve been tested and loved by EatingWell readers. Try options like our Egg, Tomato & Feta Breakfast Pita or our Cottage Cheese-Berry Bowl for a delicious breakfast you’ll want to make again and again.
High-Protein Orange-Mango Smoothie
Photographer: Jen Causey, Food Stylist: Chelsea Zimmer, Prop Stylist: Claire Spollen
This high-protein orange-mango smoothie is a bright and refreshing drink that combines the tangy sweetness of fresh orange juice with the tropical richness of mangoes. A scoop of protein powder and Greek-style yogurt make this smoothie a satisfying breakfast. Using unflavored protein powder allows the natural fruit flavors to shine.
Egg, Tomato & Feta Breakfast Pita
Photographer: Jake Sternquist, Food Stylist: Holly Dreesman, Prop Stylist: Lexi Juhl
This breakfast pita is perfect for anyone looking to enjoy a delicious start to their day! This easy breakfast combines fresh veggies and feta cheese with za’atar, a fragrant spice blend that enhances the taste without adding sodium or sweeteners.
BLT Breakfast Sandwich
Photographer: Jake Sternquist, Food Stylist: Holly Dreesman, Prop Stylist: Lexi Juhl
This open-face sandwich is a delicious way to start your day. Turkey bacon provides savory flavor and crunch while keeping fat and calories in check. Country-style whole-wheat bread (or sourdough) often has no added sugars, making it the best choice here.
Watermelon-Peach Smoothie
Ali Redmond
This watermelon-peach smoothie is a refreshing drink that’s perfect for warm days. Made with ripe watermelon and frozen peaches, this smoothie bursts with fruity flavor without the need for added sugar. Use frozen peaches from a bag or freeze your own ripe, in-season peaches for the best sweet and fruity flavor.
Cottage Cheese–Berry Bowl
Photographer: Grant Webster, Food Stylist: Lauren McAnelly, Prop Stylist: Gabriel Greco
This no-sugar-added berry bowl highlights the natural sweetness of thawed mixed berries, with a hint of vanilla for extra flavor. It’s a simple snack you can prepare in advance, but add the cereal just before serving so it stays crunchy.
Copycat Dunkin’ Avocado Toast
Photographer: Grant Webster, Food Stylist: Holly Dreesman, Prop Stylist: Joseph Wanek
This copycat Dunkin’ avocado toast is inspired by the popular menu item. We love the flavors of creamy mashed avocado spread over a slice of toasted sourdough bread, topped with a sprinkle of everything bagel seasoning for added flavor and texture. It’s a quick and easy way to enjoy the flavors of the original without having to leave your house!
Cottage Cheese Toast
Ali Redmond
Had your fill of toast that barely takes the edge off your hunger? Say hello to our delicious and nutritious cottage cheese toast! This toast, made with whole-grain bread and topped with creamy cottage cheese, is just the beginning. We’ve added six variations, both sweet and savory, perfect for kick-starting your morning or powering through the afternoon. Savory toasts are packed with lean protein, heart-healthy fats and plenty of plant-based fiber, while sweeter versions feature fruits like antioxidant-rich blueberries and raspberries. No matter which version you choose, satisfaction is guaranteed.
Salsa-Topped Avocado Toast
Photography: Carson Downing, Food stylist: Holly Dreesman, Prop stylist: Gabe Greco
Spin leftovers from taco night into this easy salsa-topped avocado toast for a quick snack, or use it as a jumping-off point for breakfast by adding an egg on top. Single-serve packages of mashed avocado or guacamole can stand in for the fresh avocado.
Quick-Cooking Oats
Sometimes basic is better. At breakfast, that can certainly be the case. These easy oatmeal recipes teach you the basic methods so you get creamy, tender oats every time. The flavorings and toppings are up to you.
Really Green Smoothie
Photographer: Jen Causey, Food Stylist: Emily Nabors Hall, Prop Stylist: Priscilla Montiel
The combination of kale and avocado makes this healthy smoothie recipe extra green. Chia seeds lend a heart-healthy punch of fiber and omega-3 fatty acids.
Strawberry & Yogurt Parfait
Alexandra Shytsman
This strawberry parfait recipe combines fresh fruit, strained yogurt and crunchy granola for an easy breakfast. Pack the parfait in a Mason jar for a healthy breakfast on the go.
Peanut Butter–Banana Cinnamon Toast
Christine Ma
This satisfying peanut butter–banana toast gets a sprinkle of cinnamon for an extra flavor boost.
Feta, Egg & Spinach Breakfast Taco
Photographer: Rachel Marek, Food stylist: Holly Dreesman, Prop stylist: Gabriel Greco
It doesn’t get easier than this healthy breakfast taco that’s ready in just five minutes. Kale or arugula will work just as well if you don’t have spinach on hand. If you want an over-hard egg instead, and notice the egg is browning too quickly, add a tablespoon or two of water to the pan to help steam the egg and set the yolk faster.
Berry-Mint Kefir Smoothies
Kefir is similar to yogurt, full of gut-friendly probiotics. But it has fewer carbs and a more drinkable consistency–perfect for smoothies.
Egg, Spinach & Cheddar Breakfast Sandwich
Brie Goldman
Fill yourself up with this ultra-quick egg, spinach and Cheddar breakfast sandwich. Not only is it fast, but there’s a good chance you already have the ingredients on hand that you’ll need to pull it together, so you can skip a trip to the store before your busy workweek.
Pistachio & Peach Toast
This breakfast is great when you have leftover ricotta cheese–plus it comes together in just 5 minutes.
Breakfast Salad with Egg & Salsa Verde Vinaigrette
Salad for breakfast? Don’t knock it until you’ve tried it. We love how this meal gives you 3 whole cups of vegetables to start your day.
Mango Raspberry Smoothie
A squeeze of lemon juice adds bright flavor to this frozen fruit smoothie. Mango provides plenty of sweetness without having to add juice, but if it’s too tart for you, a touch of agave will do the trick.
Scrambled Egg with Tofu
© Ana Cadena Photography
Even when you are cooking for one, it’s worth taking a few minutes to make a hot, protein-rich breakfast. By stretching an egg with a little tofu, you reduce the cholesterol and saturated fat. Try tucking it into a whole-wheat pita pocket for a simple and satisfying breakfast sandwich-and a healthful alternative to fast-food fare.
Peanut Butter & Chia Berry Jam English Muffin
The addition of chia seeds in the quick “jam” topping adds heart-healthy omega-3s to this healthy breakfast recipe.
Avocado-Egg Toast
Photographer: Fred Hardy, Food Stylist: Margaret Monroe Dickey
Try it once and we think you’ll agree: Topping avocado toast with an egg is a near-perfect breakfast.
