15+ Quick Oat-Free Breakfast Recipes For Better Blood Sugar

Switch it up from your routine oatmeal with these delicious breakfast recipes! Oats are a great option for healthy blood sugar levels, but if you want something different, we have plenty of options to help you meet your goals. You won’t find any oats in these quick dishes that take no more than 15 minutes to make. Each recipe also meets our parameters for a diabetes-appropriate eating pattern by being lower in saturated fat and sodium and mindful of carbohydrates and calories. With options like our Feta, Egg & Spinach Breakfast Taco and our Cottage Cheese Toast, you’re sure to find something new and delicious to add to your rotation.

Feta, Egg & Spinach Breakfast Taco

Photographer: Rachel Marek, Food stylist: Holly Dreesman, Prop stylist: Gabriel Greco

It doesn’t get easier than this healthy breakfast taco that’s ready in just five minutes. Kale or arugula will work just as well if you don’t have spinach on hand. If you want an over-hard egg instead, and notice the egg is browning too quickly, add a tablespoon or two of water to the pan to help steam the egg and set the yolk faster.

High-Protein Black Bean Breakfast Bowl (No Eggs!)

Ali Redmond

While eggs offer plenty of protein, you can make a satisfying, high-protein breakfast without them. This breakfast bowl includes black beans, yogurt and Monterey Jack cheese, providing 15 grams of protein to keep you feeling full and energized throughout the morning.

Cottage Cheese Toast

Ali Redmond

This toast, made with whole-grain bread and topped with creamy cottage cheese, is just the beginning. We’ve added six variations, both sweet and savory, perfect for kick-starting your morning or powering through the afternoon. Savory toasts are packed with lean protein, heart-healthy fats and plenty of plant-based fiber, while sweeter versions feature fruits like antioxidant-rich blueberries and raspberries. No matter which version you choose, satisfaction is guaranteed.

Berry-Mint Kefir Smoothies

Kefir is similar to yogurt, full of gut-friendly probiotics. But it has fewer carbs and a more drinkable consistency–perfect for smoothies.

Copycat Dunkin’ Avocado Toast

Photographer: Grant Webster, Food Stylist: Holly Dreesman, Prop Stylist: Joseph Wanek

This copycat Dunkin’ avocado toast is inspired by the popular menu item. We love the flavors of creamy, mashed avocado spread over a slice of toasted sourdough bread, topped with a sprinkle of everything bagel seasoning for added flavor and texture. It’s a quick and easy way to enjoy the flavors of the original without having to leave your house!

Two-Ingredient Banana Pancakes

These delicious and unbelievably simple pancakes are best enjoyed right after cooking. With just eggs and a banana, you can have healthy grain-free pancakes with no added sugar.

Breakfast Salad with Egg & Salsa Verde Vinaigrette

Salad for breakfast? Don’t knock it until you’ve tried it. We love how this meal gives you 3 whole cups of vegetables to start your day.

Peanut Butter & Berries Waffle Sandwich

Sara Haas

Whole-grain freezer waffles make the perfect base for a nourishing breakfast that tastes just like a classic peanut butter and jelly sandwich. We use crunchy peanut butter to add texture, but you can swap in creamy, if you prefer. If fresh berries aren’t available, you can use frozen ones; microwave them in a small bowl for about 30 seconds to thaw before adding to the sandwich.

Ham, Egg & Sprouts Breakfast Sandwich

Sara Haas

This open-faced sandwich feels like something you would get at a fancy breakfast spot, but you can make it at home in just five minutes! Don’t skip the step of tossing your sprouts in the mustard-lemon juice mixture; it ensures each bite is full of peppy, bright flavor!

Pistachio & Peach Toast

This breakfast is great when you have leftover ricotta cheese–plus it comes together in just 5 minutes.

Spinach & Fried Egg Grain Bowls

Photographer: Antonis Achilleos, Prop Stylist: Shell Royster, Food Stylist: Ruth Blackburn

Wheat berries, a nutty-tasting whole grain with a pleasantly chewy texture, are the base of this hearty breakfast bowl recipe. The fiber-rich grain freezes very well, so cook up a batch to stash away for salads, bowls and more. Topped with spinach, peanuts and an egg, these bowls make for a satisfying breakfast. Sprinkle with crushed red pepper for extra heat.

Salsa-Topped Avocado Toast

Photography: Carson Downing, Food stylist: Holly Dreesman, Prop stylist: Gabe Greco

Spin leftovers from taco night into this easy salsa-topped avocado toast for a quick snack or use it as a jumping-off point for breakfast by adding an egg on top. Single-serve packages of mashed avocado or guacamole can stand in for the fresh avocado.

Breakfast Beans with Microwave-Poached Egg

In Costa Rica, this popular breakfast bean dish is called gallo pinto, which means spotted rooster, referring to the dark beans amid the pale rice. We call for cooked barley here, but you can use whatever leftover cooked grain you may have on hand.

Peanut Butter & Chia Berry Jam English Muffin

The addition of chia seeds in the quick “jam” topping adds heart-healthy omega-3s to this healthy breakfast recipe.

Spinach & Egg Scramble with Raspberries

Jen Causey

This quick egg scramble with hearty bread is one of the best breakfasts for weight loss. It combines protein-packed eggs with filling whole-grain toast and nutrient-rich spinach, plus a side of superfood raspberries. The protein and fiber help fill you up and keep you going through the morning.

Peanut Butter-Banana English Muffin

Peanut butter and banana are the original power couple. Top a simple toasted English muffin with the duo, then sprinkle everything with a hit of ground cinnamon for a healthy breakfast of champions.

Baby Kale Breakfast Salad with Bacon & Egg

Breakfast salad? Oh yes! Start your day off right with this healthy breakfast recipe. A bowl of good-for-you greens, such as baby kale, will knock out half of your daily veggie quota with the first meal of the day.