Want to start making healthy breakfasts at home? These diabetic dishes are a good place to start.
Think you don’t have time to make a healthy weekday breakfast? Think again. Valari Fauntleroy, MS, RDN, know a little something about making a nutritious and diabetes-friendly breakfast. She teaches cooking classes for people with diabetes and prediabetes through funding from the Diabetes Prevention and Control Program New Mexico State University Cooperative Extension Service. Here are three of her favorite diabetic breakfast recipes:
1. Scrambled Egg in a Mug
Makes 1 serving
- Cooking spray
- 1 egg
- 1 Tbsp 1% milk (or non-dairy alternative)
- Black pepper to taste
- Up to ½ cup non-starchy veggies, such as mushrooms, broccoli, spinach, peppers (optional)
- 1 slice whole-wheat toast
Directions: Spray microwave-safe mug with cooking spray and crack one egg into the mug. Use a fork to beat the egg until even in color. Pour in one tablespoon of milk and beat until yellow in color. Heat in the microwave until cooked through and fluffy, about 90 seconds. Sprinkle on black pepper and enjoy! If you want a little more pizazz, try adding some non-starchy cut-up veggies like peppers and onions. Pair this with whole wheat toast or English muffin for a hearty breakfast.
Calories: 150; Fat: 5 g; Cholesterol: 143 mg; Sodium: 322 mg; Carbs: 15 g; Fiber: 2 g; Sugar: 3 g; Protein: 10 g
2. Bacon-Avocado Breakfast Quesadilla
Makes 1-2 servings
- Cooking spray
- 2 slices bacon (lower-sodium, less fat, drain the fat and blot with a paper towel) or lower-sodium turkey bacon
- ¼ medium onion, finely chopped
- 2 large eggs
- 2 medium whole-wheat flour tortillas
- ½ avocado, thinly sliced
- ⅓ cup shredded cheese (cheddar and/or Monterey Jack)
- Salt and pepper to taste
- 1 tablespoon chives (optional)
- 1½ teaspoon sour cream (optional)
- Dash of hot sauce (optional)
Directions: Spray pan with cooking spray to cover bottom. Add onion and cook, stirring occasionally, until softened, about 5 minutes. Whisk together eggs and sour cream in a medium bowl. Pour egg mixture into the pan. Let set slightly then reduce heat to low. Drag the eggs with a spatula or wooden spoon to create curds. When the eggs are almost cooked to your liking, season with salt and pepper. Fold in chives and remove from heat.
Assemble quesadillas. Divide scrambled eggs and bacon between two tortillas. Top each with cheese and avocado slides. Place remaining tortillas on top.
One at a time, cook quesadillas in a clean nonstick skillet ( spray pan lightly with cooking spray if needed) over medium heat until the bottom tortillas is golden, about 3 minutes. Flip and cook the other side until golden. Repeat with other quesadilla. Serve warm.
Nutrition information (per quesadilla):
Calories: 345; Fat: 21 g; Cholesterol: 170 mg; Sodium: 545 mg; Carbs: 22 g; Fiber: 6 g; Sugar: 3 g; Protein: 17 g
3. Sweet and Crunchy Overnight Oats
Makes 1 serving
- ½ cup rolled oats
- 1 cup unsweetened almond milk (almonds make it naturally sweet)
- ½ teaspoon chia seeds
- ½ teaspoon sweetener (agave has a lower glycemic load that honey or sugar-free sweetener)
Dash of spice, such as cinnamon
- ¼ cup blueberries
- 1 tablespoon chopped walnuts
Combine all the ingredients in a container with a lid, refrigerate overnight. Eat cold or warm up in the microwave.
Calories: 275; Fat: 10 g; Cholesterol: 0 mg; Sodium: 177 mg; Carbs: 39 g; Fiber: 6 g; Sugar: 7 g; Protein: 8 g