7 Delicious Healthy Breakfast Ideas for Diabetics | Quick & Easy Recipes
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Recipes in this Video
7 recipes
Ingredients
- ●2 large flour tortillas
- ●1 cup shredded mozzarella cheese
- ●4 large eggs
- ●1/2 cup diced bell peppers
- ●1/2 cup diced onions
- ●1/2 cup cooked and crumbled breakfast sausage (optional)
- ●1/4 cup salsa
- ●1/4 tsp salt
- ●1/4 tsp black pepper
- ●1/4 tsp paprika
- ●1/4 tsp garlic powder
- ●1 tbsp olive oil
Instructions
- 1Preheat your oven to 400°F (200°C).
- 2Heat olive oil in a skillet over medium heat. Add diced bell peppers and onions, sautéing until softened, about 3-4 minutes.
- 3If using, add the cooked breakfast sausage to the skillet and mix well. Season with salt, black pepper, paprika, and garlic powder. Remove from heat.
- 4On a baking sheet, place one tortilla and spread half of the shredded mozzarella cheese evenly over it.
- 5Crack two eggs on top of the cheese, then spoon half of the sautéed vegetable mixture over the eggs. Repeat with the second tortilla, layering the remaining cheese, eggs, and vegetables.
- 6Drizzle salsa over the top of each pizza.
- 7Bake in the preheated oven for 12-15 minutes, or until the eggs are set and the cheese is bubbly and golden.
- 8Remove from the oven and let cool for a minute before slicing into wedges.
- 9Serve warm, garnished with additional salsa if desired.
Equipment
ovenskilletbaking sheetspatulaknifecutting board
Ingredients
- ●4 large eggs
- ●1/4 cup milk
- ●1/2 cup bell peppers, diced
- ●1/2 cup onion, diced
- ●1/2 cup black beans, drained and rinsed
- ●1/2 cup corn, canned or frozen
- ●1/2 tsp cumin
- ●1/2 tsp chili powder
- ●1/4 tsp salt
- ●1/4 tsp black pepper
- ●1/4 cup shredded cheese (optional)
- ●2 tbsp fresh cilantro, chopped (for garnish)
Instructions
- 1In a bowl, whisk together the eggs and milk until well combined.
- 2Heat a non-stick skillet over medium heat and add the diced onion and bell peppers. Sauté for about 3-4 minutes until softened.
- 3Add the black beans and corn to the skillet, stirring to combine. Cook for an additional 2 minutes.
- 4Sprinkle in the cumin, chili powder, salt, and black pepper, mixing well to incorporate the spices.
- 5Pour the egg mixture into the skillet, stirring gently to combine with the vegetables and beans.
- 6Cook the eggs, stirring occasionally, until they are just set but still slightly creamy, about 3-5 minutes.
- 7If using, sprinkle the shredded cheese over the top and cover the skillet for a minute to melt the cheese.
- 8Remove from heat and garnish with fresh cilantro before serving.
- 9Serve warm with tortillas or toast, if desired.
Equipment
non-stick skilletmixing bowlwhiskspatula
🌶️🌶️🌶️Low
Ingredients
- ●2 slices whole grain bread
- ●1 cup fresh spinach
- ●2 large eggs
- ●1/4 cup shredded cheddar cheese
- ●1 tbsp olive oil
- ●1/4 tsp salt
- ●1/4 tsp black pepper
- ●1/2 avocado, sliced (optional)
Instructions
- 1Heat olive oil in a skillet over medium heat.
- 2Add fresh spinach to the skillet and sauté until wilted, about 2-3 minutes.
- 3In a bowl, whisk the eggs with salt and pepper.
- 4Pour the eggs into the skillet with the spinach and scramble until fully cooked, about 3-4 minutes.
- 5Remove the egg and spinach mixture from the skillet and set aside.
- 6In the same skillet, toast the slices of bread until golden brown on both sides.
- 7On one slice of toasted bread, layer the egg and spinach mixture, then sprinkle with shredded cheddar cheese.
- 8Top with the second slice of bread to form a sandwich.
- 9If desired, add sliced avocado on top before closing the sandwich.
- 10Cut the sandwich in half and serve warm.
Equipment
skilletmixing bowlspatulatoaster
Ingredients
- ●1 cup rolled oats
- ●2 cups almond milk
- ●1/2 tsp cinnamon
- ●1/4 cup chopped nuts (walnuts, almonds, or pecans)
- ●2 tbsp maple syrup
- ●1/2 tsp vanilla extract
- ●1/4 cup raisins or dried cranberries
- ●1/4 tsp salt
Instructions
- 1In a medium saucepan, combine the rolled oats, almond milk, and salt.
- 2Bring the mixture to a boil over medium heat, stirring occasionally.
- 3Once boiling, reduce the heat to low and add the cinnamon and vanilla extract.
- 4Simmer for about 5-7 minutes, stirring occasionally, until the oats are cooked and creamy.
- 5Remove from heat and stir in the maple syrup, chopped nuts, and dried fruit.
- 6Let it sit for a minute to thicken slightly.
- 7Serve warm in bowls, topped with additional nuts or fruit if desired.
Equipment
medium saucepanstirring spoonmeasuring cupsmeasuring spoons
Avocado toast has become a staple in American brunch culture, celebrated for its simplicity and health benefits. The addition of everything bagel seasoning pays homage to the popular New York bagel, combining flavors of sesame, poppy seeds, and garlic. This dish has gained global popularity, often found in cafes and homes alike, appealing to both health-conscious eaters and those seeking comfort food.
Ingredients
- ●bagels
- ●avocados
- ●cream cheese
- ●everything bagel seasoning
- ●lemon juice
- ●red pepper flakes
- ●salt
- ●pepper
- ●fresh herbs
- ●olive oil
Instructions
- 1Toast bagels until golden brown.
- 2Slice avocados in half and remove the pit.
- 3Scoop the avocado flesh into a bowl and mash with a fork.
- 4Add lemon juice, salt, and pepper to the mashed avocado; mix until combined.
- 5Spread a layer of cream cheese on each toasted bagel half.
- 6Top the cream cheese with the mashed avocado mixture.
- 7Sprinkle everything bagel seasoning generously over the avocado.
- 8Add a pinch of red pepper flakes for heat, if desired.
- 9Drizzle with olive oil for added richness.
- 10Garnish with fresh herbs like cilantro or chives.
Ingredient Alternatives
cream cheese
Healthier: Greek yogurt
Cheaper: ricotta cheese
Greek yogurt reduces calories while maintaining creaminess
Techniques
toastingmashingspreading
Equipment
toastermixing bowlforkknife
🌶️🌶️🌶️Lowmilkwheat
Also Known As
Avocado Toast with Everything Bagel Seasoning
Ingredients
- ●1 cup grits
- ●4 cups water
- ●1/2 tsp salt
- ●1 lb shrimp, peeled and deveined
- ●2 tbsp olive oil
- ●1/2 cup scallions, chopped
- ●1/2 cup cheddar cheese, shredded
- ●1/4 cup heavy cream
- ●1/2 tsp black pepper
- ●1/4 tsp cayenne pepper
Instructions
- 1In a medium saucepan, bring 4 cups of water to a boil. Add 1/2 tsp salt and slowly whisk in the grits. Reduce heat to low and cook, stirring occasionally, until thickened (about 20-25 minutes).
- 2Once the grits are cooked, stir in the cheddar cheese and heavy cream. Mix well and keep warm.
- 3In a large skillet, heat olive oil over medium heat. Add the chopped scallions and sauté for 2-3 minutes until softened.
- 4Add the shrimp to the skillet and season with black pepper and cayenne pepper. Cook for 3-4 minutes until the shrimp are pink and cooked through.
- 5Remove the skillet from heat and set aside.
- 6To serve, spoon the creamy grits onto plates and top with the sautéed shrimp and scallions.
- 7Garnish with additional scallions if desired.
Equipment
medium saucepanlarge skilletwhiskspoon
🌶️🌶️🌶️Low
Pancakes, or 'pannenkoeken' in Dutch, are a beloved staple in the Netherlands, often enjoyed at any meal of the day. Traditionally served with a variety of toppings from sweet fruits to savory meats, they reflect the Dutch love for versatile and hearty food. Today, pancakes have found global popularity, with countless variations and styles emerging in different cultures.
Ingredients
- ●flour
- ●milk
- ●eggs
- ●butter
- ●sugar
- ●salt
- ●baking powder
- ●vanilla extract
Instructions
- 1Mix flour, baking powder, and salt in a bowl.
- 2In another bowl, whisk eggs, milk, sugar, and vanilla extract together.
- 3Combine the wet and dry ingredients until just mixed; do not overmix.
- 4Heat butter in a skillet over medium heat until melted.
- 5Pour batter into the skillet, forming a round pancake.
- 6Cook until bubbles form on the surface, about 2-3 minutes.
- 7Flip the pancake and cook until golden brown, about 1-2 minutes more.
- 8Repeat with remaining batter, adding more butter as needed.
Ingredient Alternatives
flour
Healthier: whole wheat flour
Cheaper: all-purpose flour
Whole wheat flour adds fiber and nutrients.
milk
Healthier: almond milk
Cheaper: water
Almond milk reduces calories and is dairy-free.
butter
Healthier: coconut oil
Cheaper: margarine
Coconut oil is a healthier fat alternative.
sugar
Healthier: honey
Cheaper: brown sugar
Honey offers natural sweetness with added flavor.
Techniques
mixingcooking
Equipment
mixing bowlswhiskskilletspatula
🌶️🌶️🌶️Lowglutendairyeggs
Also Known As
PannenkoekenDutch Pancakes
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