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18 Best Breakfasts For Prediabetes for Blood Sugar Control

Table of Contents

Key Takeaways

  • Prediabetes is when your blood sugar levels are high but not high enough to be type 2 diabetes. 
  • Eating a nutritionally balanced breakfast may help you improve your blood sugar levels.
  • A registered dietitian can offer personalized nutrition recommendations to help you meet your health goals.

Prediabetes is a health condition when your blood sugar levels are high, but they’re not high enough to be diagnosed as type 2 diabetes. 

It’s unclear what causes prediabetes, but health researchers suspect it’s linked to a change in insulin function—a hormone that helps you maintain stable blood sugar levels. 

Eating nutritionally balanced meals with fiber, protein, carbohydrates, and healthy fats is recommended to optimize blood sugar levels. 

Discover 18 delicious breakfast ideas that may support healthy blood sugar levels below. 

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Creating a Prediabetes-Friendly Breakfast

The Diabetes Plate method is an easy-to-use visual tool to help you build nutritionally balanced meals.

Half your plate is dedicated to non-starchy vegetables (which can be challenging—but not impossible to include at breakfast), a quarter is for lean protein, and the final quarter for grains and starches. 

Fiber

Fiber is an indigestible carbohydrate. It’s a powerhouse for supporting overall health and has been linked to stabilizing blood sugar levels, promoting healthy bowel movements, lowering cholesterol levels, and reducing cancer risk. 

Fiber-rich foods are fruits, vegetables, beans, nuts, and seeds.

Most adults should aim for 25-30g or more daily, which your dietitian can help you achieve. 

Protein

Protein contains amino acids, the building blocks of cells and tissues, and must be replenished through dietary sources like meats, some dairy products, fish, and eggs.

Plant-based options include tofu, beans, nuts, and seeds. 

Protein slows digestion and delays how rapidly glucose (sugar) from food is absorbed into the bloodstream; therefore, it’s recommended to pair protein-rich foods with carbohydrates. 

Healthy fats

Dietary fat helps your body absorb vitamins, synthesize hormones, and make food taste great.

Try choosing healthful types of fat more often, like monounsaturated or polyunsaturated fats.

They’re naturally found in avocados, nuts, seeds, and plant-based oils like canola, olive, and sunflower.

Carbohydrates

Carbohydrates are digested into simple sugars (glucose) that provide fuel and energy for your body. 

Foods containing carbohydrates include fruits, starchy vegetables (potato or squash), dairy products with lactose, grains, and starchy beans (black beans, white beans, kidney beans, lentils, chickpeas, etc.) 

Although these foods can impact your blood sugar levels, they’re essential to a balanced diet.

If you’re unsure how to enjoy carbs while managing your blood sugars, consider working with a dietitian who is a Certified Diabetes Care and Education Specialist (CDCES). 

1. Oatmeal with Almonds

Oats are naturally whole grain and are highly versatile.

You can make oatmeal in the microwave or stovetop by boiling quick oats in low-fat milk or water.

Garnish with raspberries, blueberries, ground cinnamon, and almonds. 

2. Spinach and Mushroom Frittata 

A frittata is an Italian egg dish that pairs perfectly with vegetables and other savory ingredients. 

To make, cook vegetables in a pan with olive oil: two handfuls of spinach leaves, ½ cup of sliced cherry tomatoes, ¼ red onion diced, and four to five sliced mushrooms. 

While cooking, whisk six to eight eggs with ⅓ cup of milk or a plant-based alternative.

Pour onto your vegetables and finish cooking by broiling on low for twelve to fifteen minutes.   

Serve with a slice of whole-grain toast. 

3. Healthy Banana Pancakes

A healthy banana pancake batter requires one cup of whole wheat flour, one tablespoon of baking powder, one banana, ground cinnamon, ¼ cup crushed walnuts, two eggs, a tablespoon of plain Greek yogurt, and milk until you get the desired batter consistency. 

Spray your skillet with olive oil, pour your batter into the skillet, and cook on each side until golden brown. 

4. Greek Yogurt Bowl with Fresh Fruit 

Greek yogurt has a higher protein content compared to other yogurt brands.

For blood sugar control, try to pick a plain or unflavored product to limit added sugars at breakfast. 

Decorate your yogurt with fresh fruit, such as berries or diced apples and oranges. For additional fiber, add ⅓ cup bran buds. 

Optional: add a sprinkle of ground nutmeg and cinnamon for more exciting flavors. 

5. Whole Grain Waffles with Peanut Butter and Mango 

You can easily make waffle batter from scratch.

Mix one cup of whole wheat flour, two tablespoons of wheat germ, one cup of buttermilk, ½ teaspoon cinnamon, two eggs, one tablespoon of baking powder, and ⅔ cup light olive oil (this yields approximately four waffles). 

Dress your waffle with peanut butter and fresh mango slices for a comforting and filling breakfast.   

6. Breakfast Burrito with Whole Wheat Tortilla and Veggies 

It’s normal for your appetite to change daily, and when you’re craving something more substantial, a breakfast burrito can be the perfect meal. 

Scramble one or two eggs in a pan with chili seasoning, ⅓ cup pinto beans, and green onion.

Spoon into a whole wheat tortilla and add fresh tomato salsa, avocado, and one tablespoon of sour cream. 

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7. Tofu Scramble with Vegetables 

Tofu is a plant-based protein made from soybeans, which naturally contain healthful compounds (isoflavones) that can reduce your risk of cardiovascular disease and type 2 diabetes. 

To make a scramble, warm olive or avocado oil on a pan and add crumbled firm tofu.

Season with red paprika and stir while cooking for three to four minutes.

Add your favorite vegetables, such as onion, tomatoes, kale, and shredded carrots, and sauté for four to five minutes.  

Serve with a slice of whole-grain bread. 

8. Chia Seed Pudding

Chia seeds are rich in fiber, healthy omega-3 fatty acids, and other essential nutrients.

When soaked overnight, they create a gel-like texture that most people enjoy. 

Add one tablespoon of chia seeds to individual containers with ¼ cup of low-fat milk or a plain plant-based dairy alternative. Stir until seeds are fully coated in liquid. 

Then, add a handful of pistachio, ½ teaspoon of hemp hearts, and ¼ cup of fresh pomegranate seeds for crunch and more nutrients. 

9. Egg and Veggie Bites 

You can make these individual egg and veggie bites in batches and freeze them for up to three months in an airtight container.

To make, preheat your oven to 375°F and spray a muffin tin. 

Make your bites by whisking eggs (one egg per muffin tin). Add two sliced green onions, four mushrooms, four stalks of asparagus, ¼ cup of cheddar cheese, and ¼ cup of sliced cherry tomatoes. 

Mix a final time before pouring into a muffin tin, and bake for 15-25 minutes or until golden brown.

Enjoy with a side of fresh fruit. 

10. Overnight Oats with Nuts and Fruit 

Overnight oats are similar to chia seed pudding and just as easy to prepare. 

To make, add ¼ cup of instant oats to a mason jar or Tupperware (you can make several individual servings at a time).

Add two tablespoons of roasted nuts, two teaspoons of unsweetened coconut flakes, a pinch of ground cinnamon, and ⅓ cup of berries. 

Fill to the rim with low-fat milk or a plain plant-based alternative.

Leave in the fridge for a minimum of four hours or overnight. You don’t need to heat before eating.  

11. Smoked Salmon with Cucumber Slices 

Many countries serve fish at all meals, including breakfast or brunch.

Although smoked salmon may contain higher salt levels, it can still fit into a balanced diet.

It adds variety to meals and contains health-promoting omega-3 fatty acids

To make this breakfast, toast a whole-grain English muffin or bread and spread light cream cheese.

Add smoked salmon, sliced red onion, capers, fresh dill, and cucumber slices.

Drizzle with a fresh squeeze of lemon juice and enjoy. 

12. Quinoa Breakfast Bowl with Avocado, Eggs, and Veggies 

Quinoa is an ancient grain that has fiber as well as some protein.

It’s easy to meal prep with quinoa because you can cook large batches and serve yourself throughout the week. 

For breakfast, warm your quinoa in the microwave and top it with freshly sliced avocado, a hard-boiled egg, diced tomato, bell peppers, and sweet onion.

Drizzle with some olive oil and chili flakes if you like some heat. 

13. Cottage Cheese and Whole Grain Toast 

It doesn’t get simpler than fresh, hot toast in the morning.

For a balanced meal, add light cottage cheese, which contains protein and has a fairly neutral flavor. 

If you’re craving savory food, add sliced chives and cucumber.

But if you’re craving something sweeter, add freshly sliced strawberries and a drizzle of balsamic vinegar (if you’ve never tried this flavor combination—trust us, it’s delicious!)  

14. Green Smoothie with Spinach, Pineapple, and Chia Seeds 

A smoothie is a quick and easy breakfast option that can be refreshing and nutritious.

Try this green smoothie recipe: blend a handful of fresh spinach, ½ cup plain Greek yogurt, one cup of berries, ground cinnamon, chia seeds, hemp hearts, and ¼ cup of frozen avocado.

Add water to thin the smoothie to your desired consistency. 

15. Korean Inspired Scrambled Egg Wrap with Veggies 

Scrambled eggs can be dressed up any way you like. 

For a Korean-inspired twist, lay your cooked eggs on a whole-grain tortilla wrap and garnish with a few pieces of kimchi.

Add grilled eggplant, bell peppers, and spinach, and drizzle a teaspoon of sesame oil before wrapping and eating. 

16. Baked Sweet Potato with Eggs and Veggies 

You can cook this dish in a large batch and enjoy it throughout the week.

Preheat the oven to 400°F while preparing your vegetables. 

Add a tablespoon of olive or avocado oil to a large oven-safe pan, and add one to two medium-diced sweet potatoes.

Toss potatoes with onion powder and chili seasoning until evenly coated. 

Use a mandolin to thinly slice onion, ½ fennel, and two celery stalks—add to your pan. Pour in a can of diced tomatoes and a pinch of salt.

Crack four to six eggs on top and bake for 35 minutes. 

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17. Whole Grain French Toast with Almond Butter

Making French toast is one of the tastier ways to reduce food waste because the recipe works better with slightly stale bread. 

Soak your whole grain bread in an egg-and-milk mix, and lightly pan-fry (or bake for a leaner cooking method) until golden brown. 

Warm almond butter in the microwave for thirty seconds before drizzling over the French Toast, and garnish with blackberries and peach slices before eating. 

18. Baked Omelet with Broccoli, Tomatoes, and Feta Cheese  

A baked omelet has the same comforting qualities as a quiche but takes half the time to bake. 

In a bowl, crack your eggs and whisk until combined.

Add broccoli florets, sliced roasted red peppers, shredded Brussels sprouts, chopped sundried tomatoes, and two tablespoons of feta cheese. 

Pour into a greased pan and bake for 25 minutes at 425°F. Serve with a slice of toasted whole-grain bread. 

How a Dietitian Can Help

A registered dietitian specializing in diabetes can help you improve your blood sugar levels through comprehensive nutrition counseling. 

During your appointments, you’ll discuss how foods can impact your blood sugar levels and which dietary changes might bring you closer to your health goals.

Find a dietitian who accepts insurance through Nourish. 

Frequently Asked Questions

What is a good breakfast for managing diabetes?

For a balanced meal that supports stable blood sugar levels, fill half your plate with non-starchy vegetables, a quarter with lean protein, and a final quarter with grains.

It’s ok if you can’t always fit in vegetables at your first meal of the day.  

  • Eggs with mushrooms, spinach, and onion. Serve with a slice of toasted whole-grain bread. 
  • Quinoa breakfast bowl with scrambled tofu, kale, red peppers, avocado, and salsa. 
  • Oatmeal with almonds, cinnamon, unsweetened coconut shavings, and berries.

Should someone with prediabetes eat breakfast?

Eating breakfast provides energy and is a great chance to optimize your blood sugar levels.

If you’re not hungry—don’t force yourself to eat a full plate of food. Instead, try having something small that aligns with your nutrition plan. 

Consider bringing this up with your dietitian. They can help you build an eating schedule that aligns with your appetite and health goals.

What breakfast doesn’t spike blood sugar?

Testing your blood sugars with a glucometer or continuous glucose monitoring device is the only way to know how your body responds to food after eating. 

For the best chance of maintaining stable blood glucose levels, try to eat breakfasts that include protein, fiber, healthy fats, and high-quality carbohydrates—for example, eggs with whole grain toast and sliced tomato.

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