Close
Photo: Carolyn Hodges
Before you head into another week, consider setting aside just 15 minutes of hands-on time to meal-prephealthy breakfastsfor the next four days. Having breakfasts prepped and ready to eat means less time scrambling to throw something together in the morning and ensures you’ll be starting the day off on the right foot. All of these breakfast ideas arediabetes-friendly, containing up to four carbohydrate servings each with plenty of fiber or protein (or both!) to help keep blood sugar stable throughout the morning. Plus, they keep saturated fat and sodium in check while still being totally satisfying and full of flavor.
With options like sheet-pan pancakes, chia pudding and frittata muffins, you won’t believe how quick these are to assemble, or that they only require three main ingredients (not including basics like oil, salt and pepper). Get ready for a week of really delicious mornings!
How to Meal-Prep a Week of Diabetes-Friendly Lunches
3-Ingredient Bell Pepper Egg Cups
Carolyn Hodges, M.S., RDN
A tasty way to add vegetables to breakfast, these simple baked bell pepper egg cups require just three main ingredients—bell peppers, eggs and shredded cheese. They’re simple to assemble and perfect for meal prep. Store them in the fridge for up to four days to reheat on demand.
Make It Yourself:
Serves:4 (2 egg cups per serving)
Breakfast Recipes with Vegetables
3-Ingredient Banana Sheet-Pan Pancakes
Carolyn Hodges
Using a high-protein pancake and waffle mix cuts down on prep time and bumps up the satiety factor in these convenient baked pancakes. Cut them into squares, stash them in the fridge, then reheat in the morning and top with syrup, chopped nuts and fresh berries.
Serves:4 (3 pancake squares per serving)
Diabetes-Friendly Pancake Recipes
3-Ingredient Chia Chocolate Strawberry Breakfast Pudding
This chia breakfast pudding is full of fiber and protein to keep you full for hours. Because they require at least 8 hours to chill, these pudding cups are perfect to prep ahead for easy breakfasts all week. Top them off with dark chocolate chips before serving for breakfast that tastes like dessert.
Serves:4
How to Make Chia Seed Pudding
3-Ingredient Tropical Tangerine Smoothie
This simple smoothie is super refreshing and fruity thanks to a frozen tropical fruit blend and some tangerine juice. Kefir is the perfect swap for milk here, as it adds creaminess and a boost of probiotics. If you can’t find tangerine juice, swap in orange juice. Feel free to add your favorite protein powder to bump up the staying power.
Serves:1
3-Ingredient Sausage and Potato Frittata Muffins
Breakfast-style precooked chicken sausage and frozen hash browns are great shortcut ingredients in these perfectly portioned mini frittatas. They’re quick to prep and ideal for make-ahead breakfasts all week. Look for frozen hash browns without added salt to keep sodium in check.
Serves:4 (2 frittata muffins per serving)
Muffin-Tin Egg Recipes That Will Make Your Mornings a Breeze
Was this page helpful?Thanks for your feedback!Tell us why!OtherSubmit
Was this page helpful?
Thanks for your feedback!
Tell us why!OtherSubmit
Tell us why!
