Eating breakfast as part of your eating plan can help you manage blood glucose (blood sugar), since it spreads the carbs in your meals throughout the day and offers you more chance to get all the needed vitamins and minerals each day, Eating breakfast can also prevent drops in energy levels and prevent overeating.
Some breakfast options are better than others when it comes to nutrition. In addition to some breakfasts being high in carbs, some options have more saturated fat and sodium, which aren’t heart healthy,
What’s in a low-carb breakfast?
Low-carb breakfasts are generally focused on lean protein and non-starchy vegetables. The Diabetes Plate can help you build a breakfast while keeping the amount of carbohydrate down. The fiber from the veggies and the protein in your meal will help you feel full until lunchtime.
Check with a registered dietitian nutritionist (RDN) to find out the right amount of carbohydrates for your eating plan to reach your health goals. Your registered dietitian nutritionist may suggest checking your blood glucose before breakfast and two hours after eating to find out how the amount of carbs in your meal are affecting your blood glucose.
8 Low-Carb Breakfast Recipes
If you are interested in trying low-carb breakfast options, we’ve put together a list of favorite recipes that can get you going in the morning and set you up for a day of healthy eating.
- Spinach, Tomato, Feta Cheese Baked Egg
This quick and easy dish is a brunch favorite that is very low in carbohydrate. Plus, it contains non-starchy vegetables that provide vitamins and minerals. - Easy Egg Muffins
Compared to the frozen egg bites at the grocery store or the ones from your local coffee shop, this recipe can help save you money and get more nutrition by preparing your own at home. They can be stored in the refrigerator for a few days or the freezer for up to 3 months. A quick warm-up in the microwave will give you a low-calorie and protein-rich breakfast all week long. - Onion, Shallot and Herb Frittata or Asparagus and Bok Choy Frittata
A frittata is a versatile dish that can be served for breakfast, lunch, or dinner. These frittatas can be on your everyday menu or featured at a holiday brunch. Since they are both very in low carbs, you can add a serving of fruit or a slice of whole grain toast on the side. - Guilt-Free Breakfast Sausage Patty
These breakfast patties are also low in sodium and fat (with no saturated fat!). Cook up a batch and freeze extras for the following week so they are ready to be warmed up for breakfast any day of the week. - Savory Asparagus Custards
If you are looking for a savory breakfast, these asparagus custards are a great option. This recipe is also low in calories, fat, saturated fat, and sodium while offering a good source of protein. - Greek Salmon and Veggie Packets
This protein from the salmon paired with the non-starchy vegetables makes for a filling dish that can also be served for lunch or dinner. - Smoked Paprika Beans with Rosemary and Olives
Not feeling eggs for breakfast? Try beans instead! In this vegetarian recipe, beans are the star. They are a good source of fiber and lean protein as well as being budget friendly.
Get More
Be sure to check out all the recipes on Diabetes Food Hub and create a free account so you can save recipes to try later, make a meal plan, and generate a grocery list.
