Low-Stress, Low-Glycemic Index Breakfasts

Yogurt parfait

Are you tired of searching for hours trying to find the perfect breakfast that is blood sugar friendly but easy to make? Look no further! I’ve put together a list of breakfasts for all people living with prediabetes or diabetes. Whether you are looking for a high fibre gluten free breakfast option or something more specific, like a high protein low carb breakfast casserole, I’ve got you covered. 

When planning breakfasts, it’s always best to think about balance. Include a source of protein, a whole grain or starchy food high in fibre, and a vegetable or fruit. This combination gets slowly digested, which provides you with lasting energy and a slow release of sugar from the food into your blood.

The list of meals that I’ve put together for you follow this balanced approach. The breakfast low glycemic index options below are great if you’re looking to prevent a high spike in your blood sugars while still enjoying your food.

High Protein Low Carb Breakfast Casserole

You’ll want to try this butternut squash, sausage & kale breakfast casserole for a filling and nutritious way to start the day. 

Ingredients:

• 2 cups butternut squash (sliced thin)

• 10 eggs

• 1 tsp garlic powder

• Red bell pepper (diced)

• 1/2 cup red onion (diced)

• 2 cups kale (stems removed and chopped)

• 227 grams pork/chicken/turkey sausage (diced)

• Salt & black pepper, to taste

Directions:

1. Preheat the oven to 400°F (205°C). Line a greased casserole dish with the butternut squash pieces so the entire bottom and sides are covered, acting as a crust.

2. In a large bowl, whisk the eggs with the garlic powder, salt, and pepper. Add the pepper, onion, kale, and sausage. Mix well to combine.

3. Add the egg mixture to the 7x10 casserole dish. Bake for 45 minutes, or until the egg has risen and is starting to brown on top.

4. Remove from the oven, slice, and serve immediately.

   
   

   Recipe curtesy of ThatCleanLife.

   
   

Make-Ahead High Protein Low Fat Low Carb Breakfast: Feta Egg Cups

Feta egg bites

Make these cheesy egg bites ahead of time, freeze, and enjoy for a quick and nutritious breakfast. As a bonus, these are also gluten free egg bites!

Ingredients: ⁠

• Cooking spray⁠

• 4 large eggs⁠

• 1/2 cup egg whites⁠

• 1/4 cup milk of choice⁠

• 1 medium bell pepper (chopped)⁠

• 1 cup spinach (chopped)⁠

• 1/2 cup low fat feta cheese (crumbled) ⁠

• Crack of ground pepper⁠

Directions:⁠

1. Spray a muffin tin with cooking spray and preheat oven to 375°F.⁠

2. Whisk the eggs and milk together in a bowl. Season with pepper. Optional: a few drops of hot sauce. ⁠

3. Dice the bell pepper into small pieces and chop up the spinach leaves into thin strips. Add the peppers and spinach to the egg mixture.⁠

4. Fill muffin cups 3/4 full and bake for about 25 minutes until centres are set and no longer runny.⁠

5. Allow them to cool slightly before serving.

   
   

Breakfast Sandwich for Diabetics 

Pair a whole grain or whole wheat english muffin or bread with tempeh (fermented soy) or an egg. Add some lettuce, onion, and tomato for a pop of colour. Finish it off with a light spread of mayonnaise, hummus, or soft-margarine. 

Gluten-Free? Try a Yogurt Parfait

Yogurt parfait in a jar

Assemble this quick breakfast by layering a plain or low-sugar greek yogurt with fresh or frozen (thawed) fruit. Top with nuts, seeds, puffed rice cereal or certified gluten-free oats. 

Oat Milk Pancakes

In a hurry? Try these pancakes with oat milk for a super-speedy breakfast. Make these ahead of time and freeze in a ziplock bag. Make sure to separate each pancake with some parchment paper. In the morning, pop these into the toaster and they will be ready in minutes. 

If you have more time: Top these pancakes with your favourite fruit, a spoonful of yogurt, and a touch of sweetness like honey or maple syrup. Try a sweetener such as monkfruit or stevia if you’re looking to lower the sugar content even further.

Ingredients:

• 1 cup oats

• 1 cup baby spinach

• 1/2 cup oat milk (or cow's, soy, almond, etc.)

• 3/4 cup unsweetened applesauce

• 1 egg

• 1 tsp baking powder

• 1 tbsp extra virgin olive oil

Directions:

1. Add the oats to a blender and blend into a flour consistency, about 30 seconds. Add the baby spinach, milk, applesauce, egg, and baking powder. Blend until smooth, scraping down the sides as needed.

2. Heat the oil in a nonstick pan over medium heat. Pour 1/4 cup of the batter at a time and cook for two to three minutes per side, or until cooked through. Transfer to a plate. Repeat until all the batter is used.

3. Divide the pancakes onto plates and top with fruit and yogurt.

   
   

   Recipe curtesy of ThatCleanLife.

   
   

Try one of these low-stress breakfasts this week to reduce stress in the kitchen and support balanced blood sugars. Happy cooking!