13 No-Sugar, High-Fiber Breakfast Recipes for Better Blood Sugar
Start your day with a nutritious meal by trying out these delicious dishes! These tasty diabetes-friendly recipes are lower in calories, carbs, sodium and saturated fat to help support healthy blood sugar levels. Plus, they’re naturally sweetened with foods like fruits, fresh, frozen and dried, and dairy so you get lots of flavor without any added sugar. With at least 6 grams of fiber per serving, enjoying these dishes means you’ll feel more full and satisfied until lunchtime. Options like our Mango Raspberry Smoothie and our 3-Ingredient Overnight Berry Muesli are nourishing breakfasts to start your day while meeting your health goals.
Overnight Oats
A simple base for an easy breakfast, this recipe requires nothing more than stirring and sitting. Jazz them up with your favorite toppings, whether savory or sweet, to make a breakfast worth waking up for.
Mango Raspberry Smoothie
A squeeze of lemon juice adds bright flavor to this frozen fruit smoothie. Mango provides plenty of sweetness without having to add juice, but if it’s too tart for you, a touch of agave will do the trick.
3-Ingredient Overnight Berry Muesli
Using prepared muesli is an easy way to add different grains, nuts and dried fruit to your overnight oats, without needing to buy them separately. Opt for frozen mixed berries instead of fresh as frozen berries will release juices as they thaw in the fridge.
Mixed-Berry Breakfast Smoothie
Robby Lozano
Smoothies are popular for breakfast, but many don’t have enough calories or nutrients to be considered a complete meal. This creamy berry smoothie has the perfect balance of protein, carbohydrates and fat, and will keep you satisfied until your next meal.
Vanilla-Cranberry Overnight Oatmeal
Overnight oats can simplify your morning routine while still providing a hearty, nutritious breakfast. You can prepare this in a 2-cup mason jar or other to-go container if you usually transport your breakfast.
Strawberry-Pineapple Smoothie
Blend almond milk, strawberry and pineapple for a smoothie that’s so easy you can make it on busy mornings. A bit of almond butter adds richness and filling protein. Freeze some of the almond milk for an extra-icy texture.
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.
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.
Berry-Almond Smoothie Bowl
A little frozen banana gives creamy texture to this satisfying smoothie bowl.
Quinoa & Chia Oatmeal Mix
Make your own hot cereal mix with this healthy recipe. Keep it on hand and just cook up the amount you need when you’re ready for a hot breakfast. One serving of the warm cereal contains six grams of fiber—almost a quarter of your daily quota.
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.
Peanut Butter and Banana Breakfast Sandwich
Creamy peanut butter and bananas are the key ingredients to this quick and easy breakfast.
