Knowing what to eat to manage your diabetes is not always easy. You may find yourself eating the same food over and over again because of a lack of healthy ideas.
Generally, people with diabetes can manage their blood glucose levels through diet and lifestyle choices.
This includes following low-carb diets which are quite flexible and beneficial for all types of diabetes.
For some, breakfast is the most complicated meal of the day regarding choosing the right food to prevent blood sugar spikes at the very beginning of the day.
So, here you’ll learn five excellent low-carb breakfast recipes that will help improve your diabetes control and reduce your dependency on diabetes medication.
5 Low-Carb Breakfasts
1. Diabetic Cake
Surprised to hear that cake can be your meal to start the day? Well, this one’s a healthy cake which is great as it is, or with added strawberries and peanut butter.
Time for preparation – 5 minutes
Time for cooking – around 1 hour
Servings – 8
Ingredients:
- 4 tbsp. of vanilla protein powder;
- 4 ounces of coconut flour;
- 1/2 tsp. of baking soda;
- 6 eggs;
- 1/8 tsp. of salt;
- 6 ounces of water;
- 2 of olive oil;
- Baking paper.
Preparation:
Blend the coconut flour, vanilla protein powders, salt, and baking soda in a food processor for ten seconds, or until they mix well. Then, add the rest of the ingredients and blend again.
Place baking paper in a square baking tin in a way that lines the bottom and sides. Next, just pour the blended mixture into the pan and bake for an hour in a preheated oven at 350°F.
You can stick a skewer to check if the cake is cooked after 50 minutes of baking. If it’s clean, remove it from the oven and let it cool on a wire rack.
Nutrition Facts
- Calories 176;
- Calories from Fat 108;
- Total Fat – 12g;
- Saturated Fat – 3g;
- Polyunsaturated Fat – 1g;
- Monounsaturated Fat – 8g;
- Cholesterol – 158mg;
- Sodium – 183mg;
- Potassium – 53mg;
- Total Carbohydrates – 6g;
- Dietary Fiber – 3g;
- Sugars – 2g;
- Protein – 15g;
- Vitamin A – 5% of the daily value;
- Calcium 6% of the daily value;
- Iron – 7% of the daily value.
2. Smoothie
If you want a light breakfast, or don’t have time to prepare one, smoothies are the perfect choice for you. Here’s one great example.
Time for Preparation – 3 minutes
Servings – 2
Ingredients:
- 2 scoops of protein powder;
- 3/4 cup of frozen mixed berries;
- 1/2 cup desiccated coconut;
- 1/4 of ground cinnamon;
- 1 tbsp. of olive or flaxseed oil;
- 1 cup of coconut or almond milk;
- 1/4 tsp. of vanilla extract;
- 1/4 cup water ( if the smoothie is too thick for you);
- 5-10 drops of liquid stevia – (if you want a sweeter taste).
Preparation:
Just blend all ingredients until you get a smooth consistency, and your breakfast is ready.
But, you can avoid berries and add peanut butter to get a nutty smoothie. Or, to add spices and herbs like cloves and nutmeg. For extra energy, add some freshly brewed coffee.
Nutrition Facts
- Calories – 560;
- Calories from Fat – 432;
- Total Fat – 48g;
- Saturated Fat – 36g;
- Polyunsaturated Fat – 5g;
- Monounsaturated Fat – 2g;
- Cholesterol – 5mg;
- Sodium – 142mg;
- Potassium – 59mg;
- Total Carbohydrates – 27g;
- Dietary Fiber – 12g;
- Sugars – 10g;
- Protein – 15g;
- Vitamin A – 6% of the daily value;
- Vitamin C – 1% of the daily value;
- Calcium – 29% of the daily value;
- Iron – 18% of the daily value.
3. Roasted Nut Muesli
A healthy cereal breakfast packed with protein and healthy fats and no carbs and sugars. For extra sweetness, add a few berries on top.
Preparation Time – 5 minutes
Cooking Time – 10 minutes
Servings – 5
Ingredients:
- 2 tbsp. of pumpkin seeds;
- 1 cup slivered almonds;
- 1/2 cup of walnuts;
- 1 cup of shredded coconut;
- 1/2 cup of macadamia nuts.
Preparation:
Roast all the nuts on a baking tray for ten minutes in a preheated oven at 350°F. Let them cool before mixing them with the coconut. Then, eat them with a little coconut, almond, or cow milk, and some berries like cherries, strawberries, and blueberries.
You can keep the muesli in a jar or airtight container for weeks.
Nutrition Facts
- Calories – 496;
- Calories from Fat – 423;
- Total Fat – 47g;
- Saturated Fat – 13g;
- Polyunsaturated Fat – 10g;
- Monounsaturated Fat – 9g;
- Sodium – 14mg;
- Potassium – 136mg;
- Total Carbohydrates – 14g;
- Dietary Fiber – 8g;
- Sugars – 2g;
- Protein – 11g;
- Vitamin C – 1% of the daily value;
- Calcium – 10% of the daily value;
- Iron – 16% of the daily value.
4. Vegetable Egg Scramble
Consuming fiber- and nutrient-rich vegetables in the morning is a great way to start the day. Here’s how to prepare them to make a delicious breakfast.
Time for Preparation – 5 minutes
Time for Cooking – 10 minutes
Servings – 2
Ingredients:
- 5 eggs;
- 1 julienne sliced carrot;
- 2 slices of lemon;
- 1 of olive oil;
- 1/2 finely diced onion;
- 1 julienne sliced zucchini;
- 4 cherry tomatoes cut in halves;
- 1 cup of alfalfa sprouts – optional;
- 1 ounce of kale, lettuce, or another green veggie;
- black cracked pepper – optional;
- 1/8 tsp. of sea salt.
Preparation:
Beat the eggs together with some salt and pepper. Sauté the carrot and onion in hot olive oil for 3 to 5 minutes, or until they turn brown. Then, add the zucchini slices and cook for another two minutes.
Finally, pour the eggs on top of the veggies and stir until they are cooked through. You can serve it with a side salad of alfalfa, kale leaves, some lemon juice, and tomato.
Alternatively, you can add some parmesan cheese or mushrooms. Also, you can add herbs of your choice.
Nutrition Facts
- Calories – 249;
- Calories from Fat – 135;
- Total Fat – 15g;
- Saturated Fat – 4g;
- Polyunsaturated Fat – 3g;
- Monounsaturated Fat – 6g;
- Cholesterol – 475mg;
- Sodium – 208mg;
- Potassium – 599mg;
- Total Carbohydrates – 11g;
- Dietary Fiber – 4g;
- Sugars – 5g;
- Protein – 20g;
- Vitamin C – 63% of the daily value;
- Vitamin A – 192% of the daily value;
- Iron – 16% of the daily value;
- Calcium – 11% of the daily value.
5. Tomatoes Stuffed with Spinach
Even though you must use the oven for this recipe, it’s still easy to make. They are quick to prepare and take only about 20 minutes for cooking. These spinach-stuffed tomatoes are something different from your regular breakfast.
Time for Preparation – 5 minutes
Time for cooking – 25 minutes
Servings – 2
Ingredients:
- 6 tomatoes;
- 4 ounces or 2 cups of baby spinach;
- 6 eggs;
- some salt.
Preparation:
Scoop the tomatoes insides using a spoon and use them for another recipe. Then, grease a ceramic baking dish and place the tomatoes. Fill ¾ of them with baby spinach, and make sure you don’t fill them completely.
Then, sprinkle some salt and crack an egg over the spinach. Do this for each tomato. Next, just bake them for around half an hour in a preheated oven at 390°F. Once the eggs are set, remove them from the oven and enjoy!
Nutrition Facts
- Calories– 254;
- Calories from Fat – 117;
- Total Fat– 13g;
- Saturated Fat – 3g;
- Polyunsaturated Fat – 3g;
- Monounsaturated Fat – 6g;
- Cholesterol –525mg;
- Sodium– 339mg;
- Potassium– 1071mg;
- Total Carbohydrates– 16g;
- Dietary Fiber – 5g;
- Sugars – 10g;
- Protein –22g;
- Vitamin C – 94% of the daily value;
- Vitamin A – 144% of the daily value;
- Calcium – 13% of the daily value;
- Iron – 23% of the daily value.
