The 7 Best Breakfast Foods for Better Blood Sugar

What you eat for breakfast can set the tone for your entire day, especially when you’re managing your blood sugar. In fact, a nutritious breakfast high in protein and fiber can help reduce blood sugar fluctuations throughout the day. Avoiding blood glucose spikes and crashes may help reduce your risk of cardiovascular disease, high blood pressure, obesity and type 2 diabetes.

Read on to learn how breakfast impacts blood sugar and discover what dietitians say are the best breakfast foods for better blood sugar management. Plus, we’ll provide practical tips to help you choose the healthiest options for your morning meal.

How Can Breakfast Impact Blood Sugar

Breakfast sets the stage for how your body metabolizes glucose throughout the day. “Breakfast can directly impact blood sugar, but whether the impact is positive or negative will depend mostly on your food choices,” explains Erin Palinski-Wade, RD, CDCES, a registered dietitian and author of 2-Day Diabetes Diet. “A meal high in simple carbs that digest rapidly can cause a quick spike in blood sugar, followed by a rapid drop,” she explains. On the other hand, a breakfast that includes protein, fiber and healthy fats can slow down digestion and allow for more gradual glucose absorption. The result? More stable blood sugar levels that promote balanced energy.

The Best Breakfast Foods for Better Blood Sugar

1. Greek Yogurt with Whole-Grain Granola

Greek yogurt is rich in protein, which helps increase satiety. “Pairing it with whole-grain granola provides fiber and slow-digesting carbohydrates that energize us,” says Sydney Engberg, RDN, a registered dietitian nutritionist with Whole Self Nutrition. Toss some berries on top, and you have a well-rounded breakfast. For ideas on how to build the perfect parfait, try our Greek Yogurt with Fruit & Nuts or our Strawberry & Yogurt Parfait.

2. Eggs

Besides being a longtime breakfast staple, eggs are a versatile, high-quality source of protein. “Eggs are an excellent breakfast option for balancing blood sugar,” says Palinski-Wade. “Eggs also make it easy to add more produce to your breakfast meal with options such as vegetable omelets, scrambled eggs with avocado, or eggs with a side of fruit,” she adds. For a protein-rich breakfast that helps stabilize blood sugar, try our Summer Skillet Vegetable & Egg Scramble.

3. Berries

“While berries taste sweet, they can have an incredibly beneficial effect on your blood sugar, making them an ideal food to sneak into your breakfast,” says Kelsey Kunik, RDN, a registered dietitian nutritionist and owner of Graciously Nourished. Why? Berries are packed with fiber, antioxidants, vitamins and minerals, and she points to research that shows these fruits can improve blood glucose, cholesterol and blood pressure when consumed regularly. Need some inspiration for adding berries to your breakfast? Explore our list of 21 Berry-Packed Breakfasts That Aren’t Smoothies.

4. Cottage Cheese and Tomato on Whole-Grain Toast

Toast remains a wonderfully quick breakfast option. Just make it whole grain. “Whole-grain products provide more fiber than refined grains like white bread,” says Engberg. “If you want to increase your fiber intake or boost energy levels in the morning, this is a fantastic option,” she says. Cottage cheese is also rich in protein, and the addition of tomato slices on top adds phytonutrients. To amp up the flavor, Engberg recommends drizzling it with balsamic glaze. Other delicious toppings include berries, avocado or smoked salmon. For more ideas, check out The Last Cottage Cheese Toast Recipe You’ll Ever Need.

5. Pistachios

Pistachios are an excellent option to include in a blood-sugar-friendly breakfast since they provide a balanced mix of protein, unsaturated fats and fiber. Eat a handful for a quick breakfast, combine with dried fruit and whole-grain cereal for a trail mix, or sprinkle on Greek yogurt, recommends Palinski-Wade. This Pistachio & Peach Toast recipe is a surefire way to kick-start your day with a healthy dose of nutrition for balanced blood sugar levels.

6. Peanut Butter

Any PB fans here? “Adding peanut butter to your breakfast may improve your body’s glycemic response, resulting in a smaller spike in blood sugar,” Kunik says. Here’s why: “Peanut butter is primarily fat and protein, which helps slow down the digestion of carbohydrates,” she explains. Spread it on toast or waffles, add it to a smoothie or stir it into yogurt. And if you’re looking for a quick and easy breakfast option that keeps your blood sugar in check, try our Peanut Butter and Banana Breakfast Sandwich.

7. Avocado

Breakfast is a perfect opportunity to enjoy avocado—after all, it’s an ideal pairing with toast or eggs (or both!). “This fruit is rich in healthy unsaturated fats and fiber, making it a filling option with little impact on blood sugar,” says Palinski-Wade. Next time you’re craving avocado toast, check out The Only Avocado Toast Recipe You’ll Ever Need.

Tips to Select Breakfast Foods for Better Blood Sugar

Here are some practical tips to help you choose breakfast options that support healthy blood sugar levels:

• Go for high-fiber foods: Fiber slows the digestion of carbohydrates, resulting in a more gradual blood sugar response. “While you don’t have to go low-carb at breakfast, choose carbs that are high in fiber,” Kunik recommends. Berries, whole-grain toast, avocado and beans are all great options.
• Add protein: Sources of protein like eggs, Greek yogurt or lean meat slow digestion to reduce blood glucose spikes. It’s also the nutrient that builds and repairs body tissues, says Engberg. Here’s how to make sure you’re eating enough protein every day—including at breakfast.
• Incorporate healthy fat: Avocados, nuts and seeds contain unsaturated fats that can help slow the absorption of carbohydrates and provide sustainable energy throughout the day.
• Avoid added sugars: Sugar is often a staple of breakfast foods like cereal, pastries and sweetened yogurts, but for lasting energy, it’s best to limit added sugar as much as possible. That’s because added sugar can spike your blood glucose, leading to an energy-zapping crash later in the day, says Palinski-Wade.

The Bottom Line

Starting your day with a healthy, well-balanced breakfast helps maintain stable blood sugar levels later on. Choosing protein-rich, fiber-packed foods that contain healthy fats can help support steady glucose levels and sustained energy. Ready to get started building a blood-sugar-friendly breakfast? Check out these 19 Three-Step Breakfast Recipes for Healthy Blood Sugar Levels.