I am always looking for easy and healthy low-carb breakfast ideas suitable for people with diabetes.

All of these recipes are delicious and diabetes-friendly, so try a few and let me know which one is your favorite!

(If you know that you only want pancakes, you can take a look at my favorite diabetes-friendly pancake recipes instead.)

Low-Carb Breakfast Ideas for Diabetics

Table of Contents

What is a good breakfast for people with diabetes?

If you search for “What is the best breakfast for diabetics?” in Google, the top 10 results will tell you at least five different things. Suggestions range from eating almost no carbs for breakfast to recipes with up to 40 grams of carbs per serving.

Clearly, there is no consensus on what the optimal “diabetes breakfast” is.

I personally believe in a low-carb (but not no-carb) approach to diabetes management, so in this list, I have followed the guidelines that work for me:

  • Less than 20 grams of carbs
  • Mostly carbs with a low glycemic index
  • At least 10 grams of protein
  • Low to moderate amounts of sodium
  • Some healthy fat
  • Quick to make (or can be prepared in advance)

These recipes will give you a balanced and nutritious start to the day and will help keep your blood sugar stable and your energy high.

Low-carb breakfast ideas for diabetics

Low-Carb Pancakes with Almond Flour

For a leisurely breakfast that will have you savoring every bite, try these diabetes-friendly pancakes with almond flour! Top with sugar-free syrup or berries and enjoy.

Calories: 260

Carbohydrates: 9.4 g

Fat: 20.8 g

Protein: 12.5 g

Bacon Egg Cups

These bacon egg cups are such a great grab-and-go breakfast. Who needs bacon and eggs on a plate when you can enjoy them as their own little cup instead?

Calories: 105

Carbohydrates: 0.6 g

Fat: 7.5 g

Protein: 8.2 g

Low-Carb Cauliflower Oatmeal

Low-carb cauliflower oatmeal is a creative, low-carb, grain-free spin on traditional oatmeal. It’s a comforting, tasty dish that cooks up in minutes and packs in an entire cup of vegetables!

Calories: 139

Carbohydrates: 16.3 g

Fat: 6.6 g

Protein: 6.8 g

Easy Keto Egg Bake

You can make this the day before (or several days before) and just reheat it in the morning so you have breakfast ready in a few minutes.

Calories: 323

Carbohydrates: 7.9 g

Fat: 22.3 g

Protein: 22.6 g

Chocolate Protein Pancakes (Keto, Gluten-Free)

These pancakes are packed with chocolate flavor but only have 5 grams of carbs per serving for a delicious, healthy breakfast.

Calories: 379

Carbohydrates: 5.4 g

Fat: 31.3 g

Protein: 19 g

Low-Carb Smoothie Bowl with Berries

This recipe is as simple as blending together the ingredients and then adding your toppings of choice. Ready in 5 minutes!

Calories: 166

Carbohydrates: 4.1 g

Fat: 9.2 g

Protein: 17.6 g

Skinny Peppermint Mocha

Perhaps not a full breakfast, but still a great way to start the day!

Calories: 66

Carbohydrates: 5.3 g

Fat: 3.2 g

Protein: 4.8 g

Simple Tofu Scramble (Vegan, Gluten-Free)

This Simple Tofu Scramble recipe is an easy, high-protein, vegan breakfast that will fill you up and give you hours of energy! All you need is eight ingredients, one pan, and 10 minutes to make it.

Calories: 238

Carbohydrates: 16.6 g

Fat: 11 g

Protein: 20.5 g

Low-Carb Cheesy Cauliflower Fritters

You can make these fritters ahead of time and store them, making breakfast for the next day super easy. Store the fritters for up to 3 days in an airtight container in the refrigerator.

Calories: 86

Carbohydrates: 3.8 g

Fat: 6.2 g

Protein: 4.7 g

Keto Chaffles

You only need three ingredients and about 10 minutes for this keto chaffle recipe. You can enjoy them right away, or keep them in the freezer for super-easy meal prep.

Calories: 270

Carbohydrates: 3.5 g

Fat: 20.5 g

Protein: 21.5 g

Keto "Overnight Oats"

Low-carb “faux-oats” are made with hemp hearts, chia seeds, and shredded coconut for the hearty texture of overnight oats without all the unwanted carbs.

Calories: 462

Carbohydrates: 13.6 g

Fat: 36.4 g

Protein: 22.3 g

Low-Carb Cottage Cheese Pancakes (Crêpes)

The great thing about this recipe is that it’s just as easy to make as regular pancakes. Simply blend everything to a smooth pancake batter, then fry them up. Easy-peasy.

Calories: 205

Carbohydrates: 19.0 g

Fat: 1.5 g

Protein: 24.5 g

Low-Sodium Waffles

This delicious breakfast is low in carbs, gluten-free, and diabetes-friendly, but after one bite, you’ll totally forget it's healthy because it tastes so good!

Calories: 179

Carbohydrates: 5.2 g

Fat: 14.0 g

Protein: 8.8 g

Low-Sodium Spinach Quiche

Hearty spinach, fluffy eggs, earthy mushrooms, and savory onions add so much flavor while plenty of cheese makes each slice absolutely irresistible! 

Calories: 202

Carbohydrates: 5.9 g

Fat: 13.9 g

Protein: 13.3 g

Healthy Egg Muffins with Turkey Bacon

These snack-sized egg muffins are easy to prep, taste amazing, and can be stored and reheated the next day for a delicious grab-and-go breakfast!

Calories: 116

Carbohydrates: 2.0 g

Fat: 6.0 g

Protein: 13.0 g

Matcha Smoothie (Vegan, Low-Carb)

This delicious matcha smoothie is low-carb, vegan-friendly, and so easy to whip up! Great for an energizing breakfast.

Calories: 286

Carbohydrates: 7.1 g

Fat: 25.0 g

Protein: 3.7 g

Easy Protein Pancakes

These easy protein pancakes are super fluffy, packed with protein, and ready in under 10 minutes! And thanks to the blended blueberries in the batter, they’re as pretty as they are delicious.

Calories: 182

Carbohydrates: 16.6 g

Fat: 1.8 g

Protein: 22.2 g

Diabetes breakfast FAQ

Q: I don’t have time to cook in the morning. What can I eat that doesn’t take time to prepare?

A: Many of the recipes in this list (like the egg muffins and overnight oats) can be prepared the day before so you just have to take them out of the fridge in the morning. Other good options include:

  • Hard-boiled eggs
  • Instant oatmeal (just watch the serving size…)
  • Greek yogurt with nuts and berries

Q: Can I buy a good “diabetes breakfast” at Starbucks, McDonald’s, etc.?

A: The options will never be as good as when you make breakfast yourself, but you can get a decent breakfast at both Starbucks and McDonald’s:

  • A McDonald’s Egg White McMuffin has 29 g carbs and 10 g protein
  • A McDonald’s Sausage Burrito has 26 g carbs and 16 g protein
  • A Starbucks Turkey Bacon & Egg White Sandwich has 26 g carbs and 16 g protein

Q: Are protein bars a good breakfast idea for diabetics?

A: Generally no, but they are better than not eating breakfast. If you choose a protein bar for breakfast, be sure to read the nutrition label carefully. Some of them have A LOT of carbs and/or calories.

Q: Are these recipes good for people with any type of diabetes?

A: Yes, the recipes work for prediabetes, type 2 diabetes, type 1 diabetes, or any other type of diabetes.

More diabetes-friendly recipes

If you want more healthy diabetic recipes, take a look at these roundups:

I hope you found these low-carb breakfast ideas for diabetics useful. Please share your own favorite “diabetes breakfast” in the comments!