Eating breakfast is a great habit to get into for everyone, especially if you have diabetes. Regularly skipping breakfast may be associated with a higher risk for type 2 diabetes, according to a study in the Journal of Epidemiology. Many American breakfast foods, such as pancakes, waffles, and many breakfast meats, though, are high in fat, calories, and carbs.

For example, one Belgian waffle at IHOP will run you 400 calories and almost 50 grams of carbs. You can enjoy waffles without running up your carb load. Step out of your comfort zone and enjoy these low-sugar and often higher-fiber versions of one of America’s favorite breakfast choices.

Healthy Quinoa Protein Waffles

Quinoa Protein Waffle
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Source: Desserts with Benefits
URL: http://dessertswithbenefits.com

Substituting low-glycemic quinoa flour for white flour, unsweetened applesauce for oil, and Truvia for sugar, this recipe is lower in net carbs, sugar, and fat than most traditional waffle varieties. And, thanks to the quinoa and protein powder, it’s much higher in protein.

If you aren’t a fan of protein powder, try substituting almond or coconut flour, suggests Saba Sassouni, M.S., R.D., C.D.N., lead dietitian of Zone Manhattan. For an extra kick of flavor, add a pinch of unsweetened natural cocoa. You can also add a scoop of ground flaxseed if you want to up your fiber intake.

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Apple Cinnamon Waffles

apple cinnamon waffles
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Source: All Day I Dream About Food
URL: http://alldayidreamaboutfood.com

Flaxseed meal (ground flaxseed) is loaded with fiber and healthy omega-3s. Omega-3s may reduce your risk for type 2 diabetes, according to a study in The American Journal of Clinical Nutrition. Plus, these waffles contain cinnamon, which some studies have shown may improve insulin resistance. Grated apples provide soluble fiber that can improve cholesterol.

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Secretly Healthy Red Velvet Waffles

red velvet waffles
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Source: Desserts With Benefits
URL: http://dessertswithbenefits.com/

Lower in carbs and sugar, the real secret to this “secretly healthy” recipe lies in the beets, which is what gives the waffle its red hue. Beets contain numerous vitamins and minerals, including concentrated amounts of anti-inflammatory antioxidants, and are a great source of fiber. A diet high in fiber may help you to better control blood glucose and insulin, according to one study. This recipe calls for six packets of Truvia. To reduce your intake of stevia, sub out some or all of this sweetener for erythritol or Swerve.

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PB&J Wafflewich

pb&j waffles
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Source: Finger Prickin’ Good
URL: http://fingerprickingood.com

Whether you’re cooking for kids or adults, peanut butter and jelly is a combo that will make many stomachs smile. This recipe makes a “waffle” sandwich using regular bread with a bit of peanut butter and jelly, all pressed together in a waffle iron. It’s a fresh take on breakfast, but also fun for lunch or dinner.

Look for a no-sugar-added jam, or substitute slices of your favorite fresh fruit instead. If you’ve got a peanut allergy in the family, almond, cashew, or even Sunbutter (made from sunflower seeds) can offer a comparable amount of protein. Take note that cashews provide very little fiber and are the lowest-fiber nut.

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Zucchini Parmesan Waffle Fritters

zucchini parmesan waffles
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Source: The Pinning Mama
URL: http://www.thepinningmama.com

Waffles for dinner? Why not? These fritters, made on a waffle iron, use zucchini as the main ingredient. Zucchini is high in a number of nutrients, including vitamin C. It’s also low in calories and offers some fiber.

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You can still enjoy your favorite foods if you have diabetes. When selecting a recipe, remember to look for one that is high in fiber and protein and low in added sugar.