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Foods, Prediabetes

5 Easy, Healthy Breakfast Ideas for Prediabetes

A healthy prediabetic breakfast can stabilize blood sugar and improve insulin action for hours, and it need not take hours to prepare.
What to eat for breakfast if you have prediabetes
Author
Chelsea Clark

Do you have prediabetes? Then make sure to start your day off on the right foot with a healthy breakfast. The right food choices can keep your blood sugars low and help you get back on track with your health.

Read on to discover what prediabetes is, how healthy eating can lower your risk, and five healthy breakfast ideas for prediabetes you can try today!

What is Prediabetes?


Prediabetes is sometimes called borderline diabetes. It is a condition where your blood sugar is higher than normal, but not high enough to be considered a diabetes diagnosis just yet.

Having prediabetes puts you at risk for type 2 diabetes. And while a prediabetes diagnosis from your doctor may seem like a bad thing, it also means something positive. As the Centers for Disease Control and Prevention (CDC) point out, knowing you have prediabetes gives you the chance to change course. It gives you the chance to make healthy changes to your diet and lifestyle now, so that you can prevent more serious issues like type 2 diabetes in the future.

In most cases, diabetes can be prevented – even without medication. And better than that, prediabetes can be reversed! That means that you have the ability to get your blood sugars back to normal again and stay healthy.

Some of the important steps to lower your blood sugars and reduce your risk include:

Weight loss, increased physical activity, and healthy eating can improve blood sugar levels, according to the CDC, 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.

As you can see, it all comes down to your daily habits and dietary choices. And what better time to start than at breakfast?

Almost every choice you make day and night can affect blood sugar levels, and Lark Diabetes Prevention Program can guide you in healthy decisions. This personalized coaching program uses proven methods to lower risk for type 2 diabetes. See if you are eligible below.

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5 healthy breakfast ideas for prediabetes


The way we eat has a major effect on our blood sugar levels and insulin function. So if you have prediabetes, then it is important to choose your meals wisely.

Starting the day off with a healthy prediabetes breakfast is a step in the right direction. A healthy breakfast can stabilize blood sugar levels and improve insulin action for hours.

And don’t worry – your breakfast doesn’t have to be fancy or take hours to prepare. Healthy breakfasts for prediabetes can be simple, easy to make, and delicious at the same time!Here are five easy breakfast ideas to try if you have prediabetes:

1. Greek-Style Scrambled Eggs

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.

Directions:

  1. Cook 4 egg whites or 1 egg and 2 egg whites in 1 teaspoon of olive oil
  2. Add 1 cup of spinach and ½ teaspoon dried thyme
  3. Stir in 1.5 oz. feta cheese just before serving

Variations: You can substitute ½ cup of tofu for the eggs. And feel free to use any combo of veggies, cheese, and spices that you prefer! Serve in a whole-grain pita pocket or with 1 cup of fruit to get some energy-boosting carbs with extra fiber and antioxidants.

2. Overnight Spiced Peanut Butter Oatmeal

Overnight Spiced Peanut Butter Oatmeal

The oatmeal, peanut butter, apple, and milk in this breakfast 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 might be!

Directions:

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

Variations: Try this recipe with almond butter instead of peanut butter, and any kind of fruit that you like to mix it up.

3. Superfoods Breakfast Bowl

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.

Directions:

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

Variations: Swap out the veggies in this recipe for any veggies you personally like the most. And try subbing cooked whole-wheat couscous or quinoa for the sweet potato.

4. Cereal with Yogurt and Berries

Cereal with Yogurt and Berries

The best diabetes breakfast cereals are unsweetened, whole-grain cereals such as shredded wheat, Cheerios, or bran flakes.

Whole grains can actually lower diabetes risk, according to the Linus Pauling Institute. So even though they contain carbs, don’t be afraid to eat them as part of a healthy prediabetes diet! Just be sure to eat whole grains in moderation, and combine them with protein and fiber to reduce any blood sugar spike. This recipe for cereal with yogurt and berries is a perfect example of a well-balanced meal with whole grains.

Directions:

  1. 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.
  2. Mix in ¾ cup blueberries or strawberries, plus ½ oz. (2 tablespoons) of sliced almonds.

Looking for a Diabetes Prevention Program?

You could be eligible for Lark – at no cost to you. Find out in 1 minute!

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Height 64
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5. Cottage Cheese Roll-Up

This easy breakfast for prediabetes couldn’t be faster to make. Plus, it is nutrient-rich and will keep you satisfied!

Directions:

  1. Mix 2 tablespoons of unsalted, roasted pumpkin seeds and ½ cup sliced strawberries into ½ cup cottage cheese.
  2. Spread on a whole-grain tortilla or wrap, and roll it up.

Variations: You can swap plain yogurt for cottage cheese and use any kind of nuts or seeds and fruit.

Get support with healthy eating for prediabetes


These healthy breakfast ideas for prediabetes are a great place to start if you are looking to lower your blood sugars.

But almost every choice you make day and night can affect blood sugar levels, and we know that it can be difficult to know what to eat at every meal of the day! So why not get some help along the way?

The Lark Diabetes Prevention Program is a fully-recognized CDC Diabetes Prevention Program (DPP). It gives you 24/7 personalized coaching on your prediabetes diet whenever you need it.

This coaching program uses proven methods to lower your risk for type 2 diabetes. When you sign up, you’ll be guided every step of the way in making decisions that will support your body and get you healthy!

See if you are eligible for Lark DPP here.

The bottom line


If you have been diagnosed with prediabetes, then this is your chance to turn things around. By eating well, moving your body more, and losing weight, you can reduce your diabetes risk. And you can even reverse your prediabetes!

So start your day off right with a good breakfast. The five simple recipes above all contain healthy foods that support healthy blood sugar levels. And plus, they are convenient, easy to prepare, satisfying, and tasty.

But don’t just stop at breakfast! Continue eating well throughout the day, making healthy food choices all day long. Check out our Healthy Meal Guide for Prediabetes to learn more.

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!