6 Easy Breakfast Ideas for Prediabetes & Diabetes

Published on 
June 18, 2024
September 19, 2023
Virta Health
Virta Health
Virta Health

Whether you're managing your blood sugar because of a condition like prediabetes, gestational diabetes or type 2 diabetes, or simply trying to live a more healthy lifestyle, breakfast can sometimes seem like a minefield. After all, sugar and carbs and breakfast all go hand-in-hand... don't they?

Not necessarily! There are many delicious breakfast options that won't raise your blood sugar. And when you get creative with substitutions, you can even still indulge in old breakfast classics like french toast, muffins, and even breakfast cereal without eating too many carbs or raising your A1c.

Here are six of our favorite breakfast recipes from the Virta recipe archives. Bon appetit!

Egg Muffins with Bacon, Veggies and Cheddar

These delicious ketogenic egg bites taste just like the ones at your favorite coffee shop and are so easy, anyone can make them.

Prep Time: ~30 minutes

Total Time: ~60 minutes

Nutritional Info:

  • Serving Size: 2 Muffins
  • Carbohydrates: 3 grams
  • Protein: 17 grams
  • Fat: 34 grams
  • Calories: 384

Makes six servings.

Ingredients:

  • 8 large eggs
  • 4 tablespoons salted butter
  • 4 tablespoons olive oil
  • 1 cup chopped spinach (frozen is fine)
  • 4 ounces shredded cheddar cheese
  • 8 slices of bacon
  • 1.25 cups of diced tomatoes
  • 1/3 teaspoon of salt

Instructions:

  1. Preheat oven to 375 degrees. Spray muffin pan liberally with cooking spray or insert liners.
  2. Cook spinach. Once slightly cool, drain well.
  3. Cook bacon until crisp, according to package directions. Let cool. Once cool, crumble into small pieces.
  4. Heat butter and olive oil in a non-stick pan over medium heat. Add diced tomatoes and salt and cook 2-3 minutes. Add spinach and cook for 1-2 minutes more, or untill cooked through. Cool.
  5. In a separate bowl, beat eggs. Add cheese and bacon. Add cooled tomato and spinach mixture.
  6. Pour egg mixture into 12 muffin cups, filling 2/3 full.
  7. Bake for 20-30 minutes, or until eggs are set.
  8. To brown tops, place under broiler from 3-5 minutes.

Breakfast Cereal with Riced Cauliflower

Breakfast cereal isn't healthy, right? Wrong. This delicious breakfast cereal substitutes rice cauliflower to achieve an amazing early morning crunch.

Prep Time: ~5 minutes

Total Time: ~15 minutes

Nutritional Info:

  • Serving Size: 1 bowl.
  • Carbohydrates: 15 grams
  • Protein: 6.5 grams
  • Fat: 37 grams
  • Calories: 395

Makes 1 serving.

Ingredients:

  • 1/4 cups unsweetened coconut flakes
  • 1 tablespoon slivered almonds
  • 5 chopped pecans
  • 1/2 cup cauliflower rice (frozen)
  • 1 teaspoon Virta-friendly sweetener
  • 2 tablespoons heavy cream
  • 1/2 cup unsweetened almond milk
  • 1 dash cinnamon (optional)

Instructions:

  1. Heat oven to 325 degrees.
  2. Toast coconut and nuts on a baking sheet for 4-5 minutes.
  3. While the coconut and nuts are roasting, sauté the frozen cauliflower rice on the stove top until warm, or heat in the microwave per the package instructions.
  4. Combine riced cauliflower with toasted mixture in a bowl, and toss with sweetener of choice.
  5. Mix heavy cream and almond or coconut milk.
  6. Top cereal with milk mixture. (Optional: add dash of cinnamon for serving.)

Skillet Bread with Cheese

This diabetes-friendly skillet cheese bread is so tasty over a cup of coffee, you won't be able to believe how few carbs it has.

Prep Time: ~10 minutes

Total Time: ~40 minutes

Nutritional Info:

  • Serving Size: 1 piece
  • Carbohydrates: 6 grams
  • Protein: 10 grams
  • Fat: 26 grams
  • Calories: 280

Makes twelve servings.

Ingredients:

  • 1 tablespoon of butter
  • 2 cups of almond flour
  • 1/2 cup of flaxseed meal
  • 2 teaspoons baking powder
  • 1/2 teaspoons salt
  • 1.5 cups shredded cheddar cheese
  • 3 large eggs, lightly beaten
  • 1/2 cup butter, melted
  • 3/4 cup almond milk

Instructions:

  1. Preheat oven to 425 degrees.
  2. Place butter in a 10-inch ovenproof skillet and place in oven.
  3. Combine almond flour, flaxseed meal, baking powder, salt and 1 cup of cheese in a large bowl.
  4. Add eggs, butter and almond milk. Mix until thoroughly combined.
  5. Remove skillet from oven and swirl the pan to coat bottom and sides.
  6. Pour batter into pan; sprinkle with remaining ½ cup cheese.
  7. Bake 16 minutes or until browned around the edges and set through the middle.
  8. Remove from oven and let cool for 15 minutes.

Day After Breakfast Pitas

This green, fresh-tasting sandwich is the perfect on-the-go breakfast for your morning commute.

Prep Time: ~10 minutes

Total Time: ~20 minutes

Nutritional Info:

  • Serving Size: 1 pita pocket
  • Carbohydrates: 9 grams
  • Protein: 33 grams
  • Fat: 32 grams
  • Calories: 453

Makes six servings.

Ingredients:

  • 2/3 cup leftover shredded turkey
  • 2/3 cup leftover green beans or other vegetables
  • 1 small yellow onion, slived
  • 1 clove or 1 teaspoon minced garlic
  • 1/4 teaspoon ground cumin
  • 6 eggs
  • 6 low-carb pita pockets
  • 1.5 cups shredded Monterey Jack cheese
  • 1 tablespoon salsa

Instructions:

  1. In a pan with oil, saute turkey, vegetables , onion, garlic, and ground cumin until hot. Remove from pan and set aside.
  2. Scramble the eggs.
  3. Fill warmed pitas with the turkey mixture, scrambled egg, shredded Monterey Jack cheese, and salsa.

Pork Rind French Toast

French toast and bacon are already a dream pairing. Roll them together and you've got french toast to die for.

Prep Time: ~30 minutes

Total Time: ~30 minutes

Nutritional Info:

  • Serving Size: 2 toasts
  • Carbohydrates: 4 grams
  • Protein: 21 grams
  • Fat: 31 grams
  • Calories: 375 grams

Makes two servings.

Ingredients:

  • 1.5 ounces finely crushed pork rinds
  • 2 eggs
  • 2 tablespoons flaxseed meal
  • 1/4 cup heavy cream
  • 2 tablespoons water
  • 1/2 teaspoon vanilla extract
  • 3/4 teaspoons ground cinnamon
  • 1 tablespoon butter
  • Virta-friendly sweetener or syrup (optional)

Instructions:

  1. Crumble pork rinds into a very fine dust.
  2. In a bowl, mix the crumbled pork rinds, eggs, flaxseed, cream, and water.
  3. Add vanilla, cinnamon, and optional sweetener, and whisk together.
  4. Allow the mixture to sit 2-3 minutes to thicken.
  5. Heat butter or oil in a skillet over medium heat.
  6. For each toast, pour ¼ of the batter into the skillet, as you would a pancake.
  7. Let brown slightly on one side before flipping to the other side. Cook until brown.

Green Breakfast Scramble

A quick, energy-packed breakfast with a presentation worthy of a trendy gourmet restaurant? Yes, please.

Prep Time: ~5 minutes

Total Time: ~10 minutes

Nutritional Info:

  • Serving Size: 3/4 cup
  • Carbohydrates: 4 grams
  • Protein: 15 grams
  • Fat: 19 grams
  • Calories: 245 grams

Makes two servings.

Ingredients:

  • 1.5 tablespoons butter
  • 4 beaten eggs
  • 1.5 cups chopped spinach
  • 1/2 an avocado, sliced
  • Salsa (or salsa verde) to taste

Instructions:

  1. Melt the butter in a nonstick skillet on medium heat.
  2. Stir in eggs and spinach.
  3. Add salt and butter.
  4. Cook, stirring, until the eggs are softly scrambled, about 2 minutes.
  5. Top with sliced avocado and salsa of choice.

Are you looking for more great recipes to eat health while managing your blood sugar? Virta Health can help. Our members gain access to our complete recipe library, as well as supportive resources like 1:1 virtual coaching. Regain control of your health and feel like yourself again. See if you’re eligible for Virta Health here.

This blog is intended for informational purposes only and is not meant to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition or any advice relating to your health. View full disclaimer

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