5 Healthy, Diabetic-Friendly Breakfasts

Breakfast is the most important meal of my day. I know a lot of people skip it but here are just a few reasons why I have it every single day without fail:

1. I genuinely can't function in the morning without it.

2. It kick-starts my metabolism for the day.

3. It prevents me from having random food cravings throughout the day.

4. It decreases the risk of having a low blood sugar and having to stuff my face with sweets before lunch.

Having said that, breakfast can be a tricky meal-time for Type 1 Diabetics. Simple, fast meals like a bowl of cereal can send blood sugar levels sky-high because of the amount of carbs and added sugars. Even a straight up bowl of porridge/oatmeal leaves me with a high sugar for the rest of the morning.

I've found that the trick is to limit the amount of carbohydrates in a breakfast meal to 30g and fill the rest of the meal up with proteins and fats. This helps to maintain a stable blood sugar in the morning without leaving you desperately waiting for lunch.

So here is my list of my go-to, satisfying breakfasts which help me to maintain a healthy blood sugar and keep me energised throughout the day!


To learn how to make more of a brunch-style pancake which contains more ingredients and effort, you can click here. However, this recipe better suits an every-day, rushed morning. It is quick, easy, satisfying and because its a mixture of carbs, protein and fats, this meal doesn't require a huge amount of insulin.

What you need:

Mix the eggs and oats, pour them onto a heated pan with a few sprays of olive oil and it's literally that easy.

Rather than flipping the mixture, I sometimes fold it halfway like an omelette because I find it cooks the whole thing perfectly with less hassle.

With a spoon of greek yoghurt spread around and topped off with a few berries, its a great way of brightening up a grim Monday morning!


Gluten free breakfast

Chia seed pudding really ticks all the boxes. It's satisfying, tasty and energy fuelling and low in carbs so requires extremely little insulin. If you find you often get sugar spikes in the morning this is my recommendation. It can also be made the night before and put in the fridge for a rushed morning!

What you need:

  • 1/5 cup of chia seeds

  • 1/2 cup of water

  • 1 teaspoon of coconut oil

  • Toppings (I used berries, they can also be frozen).

What to do:

Mix the 1/5 cup of chia seeds with the water and coconut oil. Stir for about 2 minutes then leave to set. Top it off with berries and your breakfast is ready! However, you can experiment with the measurements yourself. The less water used, the more gel-like the pudding will be. I also personally prefer the texture of the pudding when I leave it in the fridge the night before, as the chia seeds become fully absorbed!


Maybe 'breakfast burrito' is a bit of an exaggeration but these fancy scrambled eggs in a wrap really do the job for me. Once again, I'm using BFree's sweet potato wraps to hold it all together as these are the best gluten free wraps ever made. These wraps are high in fiber, full of nutrients and are only 95 calories! Each wrap has only 12g of total carbohydrates once the fiber is subtracted. I use kidney beans in this wrap as they're my favourite and the highest in fiber but you can use whichever you prefer.

What you need:

  • Bfree Sweet Potato Wraps (click here)

  • 2 Eggs

  • 1 tspn tomato paste

  • 1 cup of kidney beans

  • 1/2 sweet onion

  • 3 whole white mushrooms

  • Parsley

What to do:

It's pretty straight forward but basically I throw everything into a pan in order. First I heat a few sprays of olive oil, then add the diced up sweet onion and mushrooms, followed by the eggs, tomato paste and kidney beans. I personally like to add a little parsley but it's not really essential. I leave it to cook up for about 3-4 minutes then throw it into the wrap. Super quick, easy and delicious.


gluten free breakfast

Despite the name 'scrambled chickpeas', this actually makes for a really pleasant breakfast.

Stuffed into these BFREE snack sized pitta pockets, this is definitely one of my favourite breakfasts. Chickpeas are a source of both carbs and protein so if your sugars are running a little high in the morning the pitta pocket isn't even necessary. If this happens to me, I usually mix the scrambled chickpeas with two eggs, half an avocado and tomato and it's just as satisfying.

What you need:

  • A can of chickpeas.

  • 1/2 avocado

  • 1 tspn Tumeric

  • 1 lemon slice

  • 3 whole white mushrooms

  • 1/2 sweet onion

  • Tomatoes

  • Optional: BFREE snack-sized pitta pockets (click here)

What to do:

Pour about half the can into a bowl, (if you have leftovers you can pop them into the fridge.) The trick is to add in a small bit of the water that the chickpeas are stored in, which ends up giving them a nice texture.

Add the tumeric, squeeze in a bit of lemon and mash it all together.

Pour into a heated pan and toss it around until it resembles scrambled egg. Dice the onion and mushrooms and throw them in another pan to fry.

I always throw in a few tomatoes too just to add to the meal!

After about 2 minutes it will be ready to eat.


gluten free breakfast

By mixing my oats with protein, in this case egg whites and Chia seeds, I've discovered I need half the amount of carbohydrates which makes it so much easier to have a controlled sugar level in the morning! This meal is a great energy source and I always have it if I'm doing exercise in the morning. If I wake up with an in-range blood sugar (5.0-7.0) it only requires two units of insulin for me.

It also contains cinnamon which is known to lower both cholesterol and blood sugar and Chia seeds which are a great source of fibre and protein and contain OMEGA 3 which help to maintain a normal cholesterol level.

What you need:

  • 30g Gluten-Free Oats

  • 3 Egg Whites

  • 1 tspn Cinnamon

  • Berries/Grapes

  • Greek Yoghurt

  • 1 tblespn Chia seeds

What to do:

Add boiling water to your oats and Chia seeds in a saucepan, then once it's all mixed add the egg whites.

Turn the heat to low and keep stirring for about 2-3 more minutes, adding the teaspoon of cinnamon.

I personally like mine to have a fairly solid/sticky consistency but if you prefer it more watery simply add more boiling water.

To finish it off, I pour a small amount of greek yoghurt over it and add grapes/berries.

These meals work for me because they're practical and straight-forward for week-day mornings. Each one has few ingredients and takes no more than 5-10 minutes to make. They also all contain healthy fats and a good amount of carbs and protein to keep you going until lunch. This means you don't have to skip breakfast and risk having a low or opt for the sugary bowl of carbs to ensure a stress-free morning!

Hope this helps!

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