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 one study. However, many American breakfast foods, such as pancakes, waffles, and some breakfast meats, are high in fat, calories, and carbs.

For example, one Belgian waffle at IHOP will run you 590 calories with almost 70 grams of carbs. But you can enjoy waffles without running up your carb load.

Step out of your comfort zone and enjoy these low-sugar and often high-fiber versions of one of America’s favorite breakfast choices.

Substituting low-glycemic quinoa flour for white flour, unsweetened applesauce for oil, and sugar substitutes like 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-Toulep, MS, RD, CDN, a New York-based dietitian. 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 omega-3 intake.

Get the recipe from Desserts with Benefits.

Flaxseed meal, or ground flaxseed, is loaded with fiber and healthy omega-3s. Omega-3s may reduce your risk for type 2 diabetes, according to a 2011 study in The American Journal of Clinical Nutrition.

Plus, these waffles contain cinnamon, which some studies have shown may improve insulin resistance. Grated apples also provide soluble fiber that can improve cholesterol. This grain-free waffle recipe will keep your blood sugar lower than traditional waffles made with all-purpose flour.

Get the recipe from All Day I Dream About Food.

Lower in carbs and sugar, the real secret to this “secretly healthy” recipe lies in the beets. They give the waffle its red hue. Beets contain numerous vitamins and minerals, including concentrated amounts of anti-inflammatory antioxidants.

They’re also a great source of fiber. A diet high in fiber may help you to better control blood glucose and insulin, according to a 2000 study. It’s good to note that this recipe calls for six packets of Truvia. To reduce your intake of the ingredient stevia, substitute some or all of this sweetener for erythritol or Swerve.

View the recipe at Desserts with Benefits.

Whether you’re cooking for kids or adults, peanut butter and jelly is a combination 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 high-fiber bread and no-sugar-added jam. You could also substitute slices of your favorite fresh fruit instead. If you’ve got a peanut allergy in the family, spreads made from almonds, cashews, or even sunflower seeds can offer a comparable amount of protein. Take note that cashews provide very little fiber or protein and are the lowest fiber nut.

Get the recipe at Finger Prickin’ Good.

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 can offer more fiber if you substitute the all-purpose flour for a whole wheat or oat flour. Vegetable waffles can open up a whole new world — getting in your veggies while minimizing blood sugar spikes.

Get the recipe at The Pinning Mama.

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