15+ Breakfast Recipes for Better Blood Sugar That Aren’t Eggs

Eggs often are touted as an easy and nutritious breakfast, but they aren’t the only option! These tasty breakfast recipes are lower in saturated fat, sodium, carbohydrates and calories to meet our parameters for a diabetes-appropriate eating pattern. From frosty smoothies, creamy overnight oats and savory toasts, there’s an egg-free dish to suit every palate. Try dishes like our High-Protein Blueberry & Peanut Butter Chia Pudding and our Slow-Cooker Oatmeal for a nourishing morning meal that will support healthy blood sugar levels

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Chocolate-Strawberry Protein Shake

Photographer: Ali Redmond. 

Soy milk and strained (Greek-style) yogurt provide a solid protein base for this protein shake. Sweet strawberries, sliced banana and rich cocoa powder create a sweet flavor without needing any added sugar.

High-Protein Blueberry & Peanut Butter Chia Pudding

Photographer: Jen Causey; Food Stylist: Chelsea Zimmer; Prop Stylist: Claire Spollen.

This healthy breakfast is loaded with chia seeds that soak up a dreamy blend of almond milk and blueberries as it chills overnight, transforming it into a thick, creamy pudding. A swirl of peanut butter and strained (Greek-style) yogurt add more creaminess along with protein.

High-Protein Orange-Mango Smoothie

Photographer: Jen Causey, Food Stylist: Chelsea Zimmer, Prop Stylist: Claire Spollen

This high-protein smoothie is a bright and refreshing drink that combines the tangy sweetness of fresh orange juice with the tropical richness of mangoes. A scoop of protein powder and strained (Greek-style) yogurt make this smoothie a satisfying breakfast. Using unflavored protein powder allows the natural fruit flavors to shine.

Slow-Cooker Oatmeal

Photographer: Jacob Fox, Food Stylist: Holly Dreesman, Food Stylist: Breanna Ghazali

With a little prep the night before, you can wake up to a warm and creamy pot of oatmeal that’s ready to serve a crowd (or just yourself for the week). Whether you enjoy this overnight oatmeal as is or with your favorite toppings, you’ll be a breakfast rock star, all before your first sip of coffee.

Banana–Peanut Butter Yogurt Parfait

Photographer: Jake Sternquist, Food Stylist: Holly Dreesman, Prop Stylist: Lexi Juhl

This yogurt parfait features a tasty combination of banana and peanut butter. It’s a classic pairing that also provides healthy fats and a boost of protein.

BLT Breakfast Sandwich

Photographer: Jake Sternquist, Food Stylist: Holly Dreesman, Prop Stylist: Lexi Juhl

This open-face sandwich is a delicious way to start your day. Turkey bacon provides savory flavor and crunch while keeping fat and calories in check. Country-style whole-wheat bread (or sourdough) often comes without added sugars, making it the best choice here.

Peanut-Ginger Tofu Scramble

Photographer: Jen Causey, Food Stylist: Jennifer Wendorf, Prop Stylist: Priscilla Montiel

A favorite among our EatingWell editors, this vegan breakfast scramble features crispy tofu that is perfectly coated in a peanut ginger sauce.Add the tofu off the heat for the creamiest texture.

Copycat Dunkin’ Avocado Toast

Photographer: Grant Webster,  Food Stylist: Holly Dreesman, Prop Stylist: Joseph Wanek

This copycat Dunkin’ avocado toast is inspired by the popular menu item. We love the flavors of creamy, mashed avocado spread over a slice of toasted sourdough bread, topped with a sprinkle of everything bagel seasoning for added flavor and texture. It’s a quick and easy way to enjoy the flavors of the original without having to leave your house!

High-Protein Strawberry & Peanut Butter Overnight Oats

Photographer: Rachel Marek, Food stylist: Holly Dreesman, Prop stylist: Sue Mitchell

These overnight oats get a protein boost thanks to Greek-style yogurt, peanut butter and soy milk, which leads to 18 grams of protein per serving. We mix it up with chopped strawberries, but any berry or chopped fruit will pair nicely with this easy grab-and-go breakfast.

Cottage Cheese Toast

Ali Redmond

This toast, made with whole-grain bread and topped with creamy cottage cheese, is just the beginning. We’ve added six variations, both sweet and savory, perfect for kick-starting your morning or powering through the afternoon.

High-Protein Black Bean Breakfast Bowl

Ali Redmond

This savory breakfast bowl includes black beans, yogurt and Monterey Jack cheese, providing 18 grams of protein to keep you feeling full and energized throughout the morning.

Salsa-Topped Avocado Toast

Photography: Carson Downing, Food stylist: Holly Dreesman, Prop stylist: Gabe Greco

Spin leftovers from taco night into this easy salsa-topped avocado toast for a quick snack or use it as a jumping-off point for breakfast by adding an egg on top. Single-serve packages of mashed avocado or guacamole can stand in for the fresh avocado.

Strawberry-Peach Chia Seed Smoothie

Photographer: Jen Causey, Food Stylist: Julian Hensarling, Prop Stylist: Josh Hoggle

This fiber-rich chia smoothie is sweet and tangy, with a velvety texture thanks to nutritious chia seeds that expand as they combine with liquid.

Tiramisu-Inspired Overnight Oats

Photographer: Sara Baurley, Food Stylist: Julia Levy, Prop Stylist: Josh Hoggle

Tiramisu, a classic Italian dessert, serves as flavor inspiration for these overnight oats. Instant espresso powder adds a touch of bitterness to the dish, which gets balanced by the sweetness of the maple syrup. A dusting of cocoa powder on top serves as a nod to the dessert’s iconic look.

Berry-Orange Chia Pudding

Jason Donnelly

Chia seeds, a good source of healthy omega-3 fatty acids, are combined with creamy coconut milk, berries and orange juice that adds subtle sweetness and tang.

Baked Oatmeal with Pears

This comforting baked oatmeal is perfect for cozy weekend mornings and doubles as a make-ahead breakfast that you can meal-prep for healthy grab-and-go meals all week.

Banana-Mango Smoothie

William Dickey; Styling: Margaret Dickey

Start your day with a flavorful fruit smoothie. This smoothie is as delicious as breakfast, but also serves well as an afternoon snack or even a frosty dessert.

Coconut-Mango Oats

Sara Haas

Give plain oats a makeover with this quick, five-minute breakfast idea. Adding just a bit of toasted coconut, some vanilla extract and fresh (or frozen) mango provides plenty of flavor.