Breakfast For Type 2 Diabetes: Smoothies, Oatmeal, Eggs, And More

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Key takeaways

Incorporating eggs into your breakfast routine may help to manage blood sugar levels, and they can be prepared in various ways to avoid unhealthy fats.
When making smoothies, using whole fruits and adding fiber, protein, and healthy fats can provide sustained energy and help regulate blood sugar.
Oatmeal, rich in fiber, can be a beneficial breakfast choice if prepared with protein sources and topped with fresh fruit or cinnamon instead of added sugars.

Breakfast is an important meal for people with type 2 diabetes. However, many breakfast options contain processed carbohydrates and sugars, which can lead to blood sugar spikes.

In addition, people with type 2 diabetes who are trying to manage their weight need to avoid or limit foods high in fat and sugar.

It is also important for people with diabetes to minimize their intake of salty foods and certain fats, especially animal fats.

There are many alternatives to sweet, high fat, or salty breakfasts. People can tweak classic breakfasts to suit them, and less traditional options can be surprisingly tasty and satisfying.

The best breakfast is one that is high in fiber but low in added sugar, fat, and salt. Nutrient-dense foods provide a feeling of fullness, making it easier for people to resist unhealthy snacks.

Diabetes resources

Visit our dedicated hub for more research-backed information and in-depth resources on diabetes.

Eggs

A large boiled egg contains about:

Calories: 77.5
Protein: 6.3 g
Fat: 5.30 g
Calcium: 25 milligrams (mg)
Magnesium: 5 mg
Phosphorus: 86 mg
Sodium: 62 mg
Vitamin D: 44 international units (IU)

A 2018 study suggests that regularly consuming eggs may help improve fasting blood sugar levels in people with prediabetes or type 2 diabetes.

The researchers propose that eating 1 egg daily could lower a person’s risk of developing diabetes.

4 breakfast egg ideas

There are many different ways of eating eggs. People can try:

boiling an egg and seasoning it with black or cayenne pepper
making a spinach or kale omelet
layering poached eggs on wholemeal or Ezekiel bread or sweet potato “toast”
combining an egg with vegetables and baking in a muffin tin

Adding green onions, tomatoes, garlic, cayenne pepper, diced jalapenos, and Parmesan cheese can replace the addition of salt in your recipe.

Avoiding frying or scrambling eggs in butter or oils high in saturated fats makes for a healthier breakfast option.

Smoothies

The body rapidly absorbs fruit juices with added sugar, and they may cause blood sugar spikes. Juices with reduced sugar content can be a suitable choice, but some people may choose to avoid artificial sweeteners.

A homemade smoothie made with whole fruit offers the same sweet taste as juice, along with nutrients that boost overall health and help reduce hunger.

Here are some ways to include different nutrients in a smoothie:

Fiber

Load up on fiber by including spinach, kale, or avocado in a smoothie and mixing in a handful of oats or seeds, such as chia or flax. Add sweetness by blending frozen berries, bananas, apples, or peaches.

Studies show that fiber, especially cereal fiber, can help reduce glucose absorption and contribute to the effective management of blood sugar levels.

Fiber can also help manage cholesterol levels and reduce cardiovascular disease and heart disease risk.

Fat and protein

Adding protein and healthful fat can make the smoothie more satisfying and leave a person feeling full for longer.

Protein can also slow down the digestion of carbohydrates. Sources of healthful fat include nuts, seeds, and avocado.

For protein, adding 1/2 cup of low fat Greek yogurt can create a creamy and satisfying texture. Alternatively, a person can mix in a protein powder.

Berry, avocado, and chia seed smoothie recipe

This smoothie recipe should be suitable for most people with diabetes:

Blend 2 cups of frozen raspberries, blueberries, and strawberries with a whole avocado and 1/2 cup of kale.
Add either water, almond milk, green tea, or low fat milk to thin the consistency.
Mix in chia seeds to add good fat and extra fiber. In balance with the fruit, the seeds will not affect the taste.

Learn more about smoothies for people with diabetes.

Oatmeal

Oatmeal is fiber-rich, which means it can help slow blood sugar absorption, ease digestion, and reduce hunger. It can be a nutrient-dense breakfast option, but a person should care how they prepare it and what toppings they add.

It is high in carbs, but the carbs present in a 234-gram (g) or 1-cup serving of oatmeal that a person has cooked in water include 4 g of fiber and only 0.6 g of sugar.

The same portion of oatmeal also contains:

Calories: 166 g
Carbs: 28.1 g
Protein: 5.94 g
Calcium: 21.1 mg
Iron: 2.11 mg
Sodium: 9.36 mg

High protein oatmeal recipe

People can increase the protein content of their breakfast oatmeal to help them feel fuller for longer.

Protein sources that a person can add to oatmeal include:

protein powder
Greek yogurt
cottage cheese
egg whites
nut butter

Most oatmeal will include cooking instructions on the packaging. The below recipe is a general guide.

Add 1/2 cup of oats and 1 cup of water to a pan.
Heat over a medium heat until the oats absorb the water.
Take the pan off the heat and stir through a protein source to combine.
Finish the oatmeal with any toppings.

Using fresh fruit or cinnamon to add flavor instead of sugar, honey, or brown syrup will make oatmeal a satisfying, low sugar option.

Walnuts, almonds, and other nuts can add texture as well as protein and heart-healthful omega-3 fats for an even more nourishing breakfast.

Cereal

The fiber in cereals may help a person manage blood sugar levels, but some popular cereal brands contain significant added sugar and are low in fiber.

When checking the label on any packaging, a person should ensure that it contains low amounts of sugar and sodium.

Unsweetened muesli with unsweetened, higher-protein milk or milk substitute is a good fiber-rich, lower-sugar alternative.

Yogurt

Sweetened and flavored yogurts can be high in fat and sugar, so they are often not a good choice for people with diabetes, but unsweetened yogurt is a perfectly healthy breakfast option.

Those with diabetes can choose low fat or full fat versions of Greek yogurt depending on their calorie and weight goals.

A 100-g serving of unsweetened, nonfat Greek yogurt contains:

Calories: 59
Protein: 10.3 g
Fat: 0.37 g
Carbohydrate: 3.64 g (of which sugars 3.27 g)
Calcium: 111 mg

To add flavor, texture, or sweetness, a person can sprinkle the yogurt with raspberries, blueberries, pumpkin seeds, or nuts.

Adding these accompaniments will make a protein-rich breakfast with fiber and good fats.

Yogurt, banana, and chia seed bowl recipe

Yogurt is a versatile base that people can top with their favorite ingredients.

The following recipe is high in protein, potassium from bananas and fiber, and omega-3 fatty acids from chia seeds.

Add a 1/2 cup of nonfat Greek yogurt to a large bowl.
Stir through vanilla extract and cinnamon to taste.
Cut a medium banana into thin slices.
Arrange the banana slices on top of the combined yogurt and sprinkle with chia seeds.

Chia seed pudding recipe

Mix 3 tbsp chia seeds, 1/2 cup high protein unsweetened milk or Greek yogurt, 1/4 tsp vanilla extract.
Allow to set overnight in the refrigerator.
Add berries and nuts the next morning and serve.

Each ounce of chia seeds contains about 11.9 g of carbohydrates, but 9.75 g are fiber. Berries and nuts add more fiber and flavor. This breakfast has very little effect on blood sugar.

Fruit

Whole fruits can be an excellent option for breakfast, especially with yogurt, muesli, or oatmeal.

For a savory option, avocados are filling and offer about 10 g of fiber and less than 1 g of sugar per 150-g cup.

They also provide many other essential nutrients, including:

Protein: 3 g
Cholesterol: 0 g
Fat: 22 g

However, 1 cup of avocado also contains 240 calories, so a person trying to lose weight should account for this and only eat avocado in moderation.

People with diabetes can try:

filling an avocado with an egg or low fat, low salt cottage cheese
spreading avocado on wholemeal toast or bread
pairing avocado with a veggie omelet
dicing an avocado and making a quick salad with cherry tomatoes and chopped boiled egg

Learn more about the do’s and don’ts of adding avocado to a diabetes diet.

Bacon and sausage alternatives

Sizzling bacon and sausages can smell appealing, but they are processed meats high in fat and salt, and eating them regularly may increase the risk of bowel cancer.

Meat substitutes

Some meat substitutes, such as tofu and other plant-based proteins, can taste similar to bacon and sausage, especially when a person mixes them into another dish. However, it is advisable for people with diabetes to check the salt content before trying a meat alternative.

Veggie BLT recipe

For a healthier take on the classic bacon, lettuce, and tomato breakfast sandwich, people can try layering vegetarian bacon substitutes, lettuce, and ripe tomatoes on sprouted or whole grain bread. Studies link whole-food-centric vegetarian diets with a lower risk of diabetes.

People can make their vegetarian bacon with tofu:

Drain and press extra firm tofu.
Cut the block into 1/8-inch strips.
Add low salt soy sauce, liquid smoke, smoked paprika, garlic powder, maple syrup, olive oil, and apple cider vinegar to a bowl and combine.
Submerge the tofu slices in this marinade for 10 minutes or more.
Spread the marinated tofu strips on a baking rack and preheat an oven to 400°F (200°C).
Bake the tofu strips for 10 minutes, then turn and bake for a further 5 minutes.

Bread

Foods that contain processed white flour and sugar — such as white bread, cinnamon rolls, English muffins, and bagels — are low in nutrients but high in carbohydrates. They offer little nutritional benefit and can trigger a blood sugar spike.

However, not all bread is unsuitable for people with diabetes. Sprouted grain bread and sourdough bread are healthier options as they contain fiber and probiotics.

Shopping for healthful commercially produced breads means comparing the nutrition labels and choosing the option with the most fiber and the least added sugar and salt.

It is advisable for a person with diabetes to only eat bread in moderation and monitor their blood sugar levels to assess the effect of this food. A doctor or dietitian can help a person decide how much and what type of bread is best.

Avocado sweet potato toast

Slice a sweet potato lengthwise into 1/4-in thick slices.
Toast the slices and spread the avocado on them, adding a poached egg on top if desired.
Increase the flavor by adding jalapenos or cayenne pepper.

Learn which types of bread are best for people with diabetes.

Breakfast tips

Having diabetes does not have to limit a person’s breakfast choices.

Here are some tips that can help people eat according to their preferences:

Maximize protein intake: Protein helps people feel full and enables the development of healthy tissue and muscles. Nuts, legumes, and animal products, such as Greek yogurt, are excellent protein sources.
Eat more fiber: Fiber can help manage blood sugar, support feelings of fullness, and encourage digestive health. Nuts, seeds, wheat bran, oat bran, most vegetables, and many fruits are rich in fiber.
Watch out for sugars: Foods and drinks can both be high in sugar. Water and unsweetened coffee or tea are more healthful choices than sweetened beverages, and whole fresh fruit is better than fruit juice or juice drinks.
Have small, regular meals: Eating smaller meals can minimize blood sugar fluctuations while supporting a moderate weight.
Limit sodium: Too much sodium can increase the risk of adverse heart health and high blood pressure, both of which are complications of diabetes.

Breakfast foods to avoid

Breakfast foods to avoid with diabetes include foods high in saturated fats, sodium, and sugar. For example:

Meats: Processed varieties, such as bacon, sausage, ham, and breakfast patties.
Pastries and baked goods: Examples include croissants, muffins, doughnuts, danishes, cookies, and cakes (especially those made with butter or shortening).
Dairy-based items: These include full-fat yogurt, cream, butter, and cheese.
Fried foods: Hash browns or fried potatoes cooked in animal fats or tropical oils such as palm oil.
Pancakes or waffles: Especially when made with butter or topped with cream, butter, or high fat syrups.
High sugar drinks: Examples include soda, sweetened juices, or flavored coffee.
Fast-food breakfasts: Items such as egg muffins, breakfast tacos, or breakfast platters.
Breakfast cereals: Some packaged cereals, particularly flavored or fortified varieties, have excess sugar and sodium.

Nutrition resources

For more science-backed resources on nutrition, visit our dedicated hub.

Summary

Breakfast is important for people with diabetes. It enables a person to feel full and can help keep blood sugar levels stable. Insulin sensitivity is often higher in the morning than in the evening, so an eating schedule that includes breakfast and minimizes late-night eating is preferable.

Many conventional breakfast foods are high in sugar, fat, and salt, but many tasty and varied alternatives provide healthful fiber and other nutrients.

A person with diabetes can work with their doctor or dietitian to create an effective diet plan that suits them.

Read this article in Spanish.

Diabetes
Type 2
Nutrition / Diet

How we reviewed this article:

SourcesMedical News Today has strict sourcing guidelines and relies on peer-reviewed studies, academic research institutions, and medical journals and associations. We only use quality, credible sources to ensure content accuracy and integrity. You can learn more about how we ensure our content is accurate and current by reading our editorial policy.

FoodData Central. (n.d.).https://fdc.nal.usda.gov/
Healthy living with diabetes. (2023).https://www.niddk.nih.gov/health-information/diabetes/overview/healthy-living-with-diabetes
Lim JJ, et al. (2022). Does a higher protein diet promote satiety and weight loss independent of carbohydrate content? An 8-week low energy diet (LED) intervention.https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8838013/
McGlynn ND, et al. (2022). Association of low- and no-calorie sweetened beverages as a replacement for sugar-sweetened beverages with body weight and cardiometabolic risk: A systematic review and meta-analysis.https://pubmed.ncbi.nlm.nih.gov/35285920/
McRae MP. (2018). Dietary fiber intake and type 2 diabetes mellitus: An umbrella review of meta-analyses.https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5883628/
Pourafshar S, et al. (2018). Egg consumption may improve factors associated with glycemic control and insulin sensitivity in adults with pre- and type II diabetes.https://pubmed.ncbi.nlm.nih.gov/30073224/
Red meat and processed meat consumption. (2024).https://progressreport.cancer.gov/prevention/diet_alcohol/red_meat
Reynolds AN, et al. (2022). Dietary fibre in hypertension and cardiovascular disease management: Systematic review and meta-analyses.https://bmcmedicine.biomedcentral.com/articles/10.1186/s12916-022-02328-x

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Medically reviewed by Jared Meacham, PhD., RD, CSCS — Written by Zawn Villines — Updated on August 20, 2025

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Key takeaways

Diabetes resources

Eggs

4 breakfast egg ideas

Smoothies

Fiber

Fat and protein

Berry, avocado, and chia seed smoothie recipe

Oatmeal

High protein oatmeal recipe

Cereal

Yogurt

Yogurt, banana, and chia seed bowl recipe

Chia seed pudding recipe

Fruit

Bacon and sausage alternatives

Meat substitutes

Veggie BLT recipe

Bread

Avocado sweet potato toast

Breakfast tips

Breakfast foods to avoid

Nutrition resources

Summary

How we reviewed this article:

Latest news

Related Coverage

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