20+ Low-Calorie, Diabetes-Friendly Breakfast Recipes

Start your day off right with a tasty and light breakfast. Each recipe is made conscious of calories, carbs, saturated fat and sodium to align with a diabetes-friendly eating pattern. This helps support healthy blood sugar levels and lower the risk of chronic diseases like heart disease. These dishes have also earned 4- and 5-star ratings from EatingWell readers, so we’re sure there’s something on this list you will love. Recipes like savory Avocado-Egg Toast or cozy Baked Oatmeal with Pears are delicious and nourishing options to help you start your day off strong.

Cinnamon-Roll Overnight Oats

Diana Chistruga

It takes just minutes to assemble these delicious overnight oats that take inspiration from classic cinnamon rolls.

Avocado-Egg Toast

Photographer: Fred Hardy, Food Stylist: Margaret Monroe Dickey

Try it once and we think you’ll agree: Topping avocado toast with an egg is a near-perfect breakfast.

Two-Ingredient Banana Pancakes

These delicious and unbelievably simple pancakes are best enjoyed right after cooking. The bananas add sweetness, so they are made without added sugar.

Baked Oatmeal with Pears

This comforting baked oatmeal is perfect for cozy weekend mornings and doubles as a make-ahead breakfast that you can meal-prep for healthy grab-and-go meals all week

Summer Skillet Vegetable & Egg Scramble

Don’t toss out those almost-past-their-prime vegetables and fresh herbs. Toss them into this skillet egg scramble for a quick vegetarian meal. Nearly any vegetable will work in this easy breakfast skillet, so choose your favorites or use what you have on hand.

Peanut Butter-Banana Cinnamon Toast

Christine Ma

A sprinkle of cinnamon adds an extra boost of flavor to peanut butter & banana toast.

Spinach & Egg Scramble with Raspberries

Jen Causey

This 10-minute breakfast features protein-packed eggs and fiber-rich raspberries and whole-grain toast to keep you going through the morning.

Baked Eggs with Roasted Vegetables

With 11 grams of protein in each serving, these vegetable-packed baked eggs make a great breakfast.

Peanut Butter & Chocolate Banana Smoothie

All of the delicious flavors of a milkshake with the health benefits of a smoothie. Plus it features one of our favorite flavor combos—peanut butter and chocolate.

“Egg in a Hole” Peppers with Avocado Salsa

Cook an egg inside the peppers and top with a vibrant avocado salsa for a cheerful breakfast reminiscent of egg in a hole.

Egg Sandwiches with Rosemary, Tomato & Feta

Photographer: Fred Hardy II, Food Stylist: Ruth Blackburn

These hearty breakfast sandwiches are packed with ingredients popular in the Mediterranean region, including feta, tomato and spinach.

Tomato-Parmesan Mini Quiches

These individual mini quiches are a fun take on a traditional quiche. Leftovers can be refrigerated or frozen for an easy breakfast later in the week.

Oatmeal Pancakes with Maple Fruit

Everyone will enjoy these filling oatmeal-buttermilk pancakes, topped with fresh fruit and a flavorful cinnamon-maple sauce.

Chai Chia Pudding

This chia pudding has all the warm, spicy flavors of chai topped with creamy bananas and crunchy pistachios for added flavor and texture.

Huevos Rancheros Tacos

Tacos Rancheros will become your favorite way to combine eggs and the classic flavors of tacos for a delicious breakfast.

Baby Kale Breakfast Salad with Bacon & Egg

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