5 Easy Breakfast Ideas for Prediabetes

Having prediabetes means that your blood sugar is higher than normal and you are at risk for type 2 diabetes, but having prediabetes also means something positive: you have the chance to change the course of your life. In most cases, you can prevent diabetes or even reverse insulin resistance without medications.

Weight loss, increasing physical activity, and eating well can be all it takes to improve blood sugar levels, and what better place to start than with breakfast? A healthy prediabetes breakfast can stabilize blood sugar and improve insulin action for hours, and it need not take hours to prepare. Here are five easy breakfast ideas to try if you have prediabetes.


1. Greek-Style Scrambled Eggs

This healthy breakfast has plenty of protein to keep energy up without spiking blood sugar. You can substitute ½ cup of tofu for the eggs and use any combination of vegetables, cheese, and spices.

Cook 4 egg whites or 1 egg and 2 egg whites in 1 teaspoon of olive oil. Add 1 cup of spinach and ½ teaspoon dried thyme. Stir in 1.5 oz. feta cheese before serving. Serve in a whole-grain pita pocket or with 1 cup of fruit to get some energy-boosting carbohydrates with extra fiber and antioxidants. 


2. Overnight Spiced Peanut Butter Oatmeal

The oatmeal, peanut butter, apple, and milk deliver a balance of fiber, healthy fat, and protein. Make this recipe the night before and enjoy your breakfast no matter how hectic your morning! You can try it with almond butter and any kind of fruit.

Mix 1 packet of plain instant oatmeal with 1/3 cup of milk. Top with 2 tablespoons of creamy or crunchy peanut butter. Mix ½ cup chopped apple with ½ teaspoon cinnamon and a dash each of nutmeg and cloves, and pour over the peanut butter. Cover and refrigerate overnight.


3. Superfoods Breakfast Bowl

This takes only a few minutes to cook, and you can make it portable by serving it in a container with a lid. You can add any vegetables you like, and try substituting cooked whole-wheat couscous or quinoa for the sweet potato.

Cook 1 egg or 2 egg whites in 2 teaspoons olive oil. Add 1 cup of kale and cook. Add ½ cup low-sodium black or garbanzo beans, ½ cup cooked cubed sweet potato, and ½ cup of chopped tomatoes. Season with garlic powder, cumin, paprika, and black pepper. Serve in a bowl and top with 2 tablespoons of grated parmesan cheese.


4. Cereal and Yogurt

Eating more whole grains can lower diabetes risk, so don’t be afraid of them! Just eat them in moderation and with protein and fiber to reduce the blood sugar spike. The best diabetes breakfast cereals are unsweetened shredded wheat or another unsweetened whole-grain cereal, such as original Cheerios or bran flakes.

Mix ¾ cup of shredded wheat or 1 cup of original Cheerios into 1 container (or 1 cup) of reduced-fat plain regular or Greek yogurt. Mix in ¾ cup blueberries or strawberries, plus ½ oz. (2 tablespoons) of sliced almonds.


5. Cottage Cheese Roll-Up

This easy breakfast for prediabetes is instant and nutrient-rich. You can swap plain yogurt for cottage cheese and use any kind of nuts or seeds and fruit. Mix 2 tablespoons of unsalted, roasted pumpkin seeds and ½ cup sliced strawberries into ½ cup cottage cheese. Spread on a whole-grain tortilla or wrap, and roll it up.

Start your day right with a good breakfast, and keep supporting lower blood sugar levels with healthy choices all day long. Lark is a fully-recognized CDC Diabetes Prevention Program (DPP) that can give 24/7 personalized coaching on your prediabetes diet whenever you need it. See if you are eligible for Lark DPP! 


Natalie Stein

Exercise, Fitness & Nutrition Expert | Assistant Professor of Public Health