5 Diabetes-Friendly Breakfast Recipes That Will Keep You Full Until Lunch

Though we may never settle the debate on whether breakfast is the most important meal of the day, one thing’s for sure: Eating in the morning is practically a must for people with diabetes. According to Edwina Clark, MS, RDN, skipping your first meal is a no-go if you have this condition. “It’s not usually recommended because it may lead to hypoglycemia or low blood sugar, which can quickly become a medical emergency,” she tells SELF.

So, once you sit yourself down at the breakfast table, what does a diabetes-friendly meal actually look like? While you might be picturing steak and eggs on repeat, Clark says your a.m. choices don’t have to be a total protein-fest—nor do they have to be boring! “A diabetes-friendly breakfast is all about balance rather than eliminating carbs altogether,” she says. “As a general rule of thumb, I recommend aiming for a combination of lean protein, plant-based fat, and a small to moderate portion of high-fiber carbohydrate at breakfast to fuel for the day without sending your blood sugar through the roof.”

True to these recommendations, Clark has served up five delicious breakfast recipes ideal for people with diabetes. Per serving, each comes in at 30 grams of carbs or fewer, 5 grams of added sugars or fewer, 5 grams of protein or more, and at least 3 grams of fiber. From a creamy pudding parfait to a delightful green shakshuka, they’re enough to make a morning person out of just about anyone.

Stovetop Green ShakshukaOriginating in North Africa, shakshuka has become a popular dish worldwide. It’s easy to see why! It’s endlessly customizable and quick to throw together. You don’t even need a whisk—simply crack the eggs right into the pan.

Made the traditional way, the dish involves poaching eggs in a spicy tomato sauce. But our rendition goes green, leaning heavily on antioxidant-rich veggies like kale and brussels sprouts. “It allows you to use up leftover greens, which almost everyone has,” Clark says. Along with olive oil and lemon juice, the ingredient combo creates just enough moisture to cook the eggs to perfection—without a trip to the oven—a cooking method many other recipes require. This one serves two, so it’s the perfect weekend brunch for you and a friend.

Cottage Cheese Protein PancakesLove pancakes but don’t love how they weigh you down? This is the perfect alternative. Low-calorie cottage cheese is the star ingredient in these eight-ingredient flapjacks, which also utilize oat flour for added fiber. If you don’t have any oat flour on hand, it’s easy to make, Clark says, by blitzing whole oats in the blender. (Or simply sub whole wheat flour.)

Once your pancakes are off the griddle, Clark suggests serving them with plain Greek yogurt and berries for extra protein and fiber. You might even have some wiggle room for additional carbs. “Two pancakes only provide 14 grams of carbohydrates, which is roughly the equivalent of one serving,” she says. “For many people with diabetes, they will have an extra serving or two of carbohydrates to play with at breakfast.”

Blueberry Oatmeal MuffinsThink muffins are off-limits with diabetes? Think again. While store-bought varieties may be high in added sugars and low in fiber, DIY’ing your blueberry muffins lets you use blood sugar-friendly ingredients. These healthier treats help keep your levels steady throughout the morning. Old-fashioned oats add protein and fiber, while a generous helping of flaxseed brings beneficial omega-3 fats.

So fire up the oven! Plush, bakery-style muffins are super-simple to make. All you need is two bowls, a whisk, and a muffin tin to deliver all the cozy vibes of this classic morning pastry. Pair one with two eggs or Greek yogurt for a full breakfast, Clark suggests, or pop one into your tote for a nibble on your way to the office.

Matcha Chia Pudding ParfaitsMatcha has a cult following, but the flavor isn’t everyone’s cup of tea—pun intended. Even if you’re not usually a matcha enthusiast, consider giving this pudding parfait a whirl. The berries tone down the grassiness of matcha, resulting in a smooth-tasting dish. And though it might look (and taste!) like a dessert, this spoonable breakfast packs an impressive 13 grams of fiber per serving, thanks to two cups of berries and a half cup of chia seeds.

The fact that these parfaits are make-ahead only adds to their appeal. (Who doesn’t want to roll out of bed on a weekday, grab, and go?) Make a batch over the weekend and you’ll have a high-fiber snack or breakfast to enjoy throughout the week.

Chicken and Veggie FrittataMost of us don’t reach the recommended amounts of veggies, but starting at breakfast can give you a leg up on the two to three cups per day target. This chicken and veggie frittata is an ideal vehicle for any of your favorite raw veggies (though Clark recommends sticking with non-starchy ones to keep carbs low). With cooked chicken breast, feta cheese, and eggs, it also racks up a whopping 19 grams of protein.

Once you’ve tried the chicken and feta version, try branching out with other lean proteins or low-calorie cheeses. Or swap in herbs like oregano and basil for the parsley and thyme. “This recipe is all about using up items in the fridge for a protein-rich breakfast!” Clark says.