Members of the T2D Healthline community share their favorite breakfasts to start the day off right.

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Photography by Aya Brackett

Breakfast is a key part of a healthy morning routine. This is especially true when you live with type 2 diabetes.

Research suggests that eating breakfast can help people with type 2 diabetes avoid overeating and maintain more balanced energy levels over the course of the day.

However, figuring out what to eat for breakfast can be a challenge.

For many people with type 2 diabetes, managing your blood sugar levels is a top priority. Limiting your consumption of sugars and carbohydrates is an important part of this.

Many popular breakfast foods like pancakes, bacon, bagels, and sugary cereals are often high in carbs, unhealthy fats, and sugars.

It can feel frustrating trying to find simple breakfast ideas that are both tasty and nutritious. T2D Healthline community members understand this frustration firsthand — and they’re here to help.

Five community members shared their go-to breakfast ideas to help you start your day off right.

“Spinach frittata is one of my favorites. I modified a spinach pie recipe from Ina Garten by skipping the crust and using a casserole dish. Often it isn’t difficult to modify recipes for people with T2D!” — Deborah

“I make rolled oats with cocoa powder, salt, honey, almond milk, protein powder, and peanut butter. It’s very filling and a great source of protein, which is going to help repair my muscles after working out at the gym.

This breakfast is kind of like a Reese’s Peanut Butter Cup.” — Wendy S.

“I usually eat plain Greek yogurt with berries and monk fruit, or a healthy smoothie. I love eggs too.” — Sherry

“I sometimes have a chia yogurt parfait. My current go-to is a green smoothie. I add protein by having an egg after consuming the drink. It keeps me full until lunch.” — Cal90

“I usually have just a smoothie for breakfast because I am often not hungry in the mornings.

My smoothie consists of:

  • 1 cup fruit (usually berries of some kind)
  • 1 cup plain nonfat yogurt
  • 1 cup unsweetened almond milk (I used to use juice)
  • 1 cup spinach
  • 1 cup kale
  • 1 tsp. cinnamon
  • 1 tbsp. flax meal.”

— Margaret Vanzo

If you’re living with type 2 diabetes, finding breakfasts that are satisfying and tasty, but also low in carbs and sugar can feel like a challenge.

It’s important to know that you have more options than you may think. With a little creative thinking, many recipes can be adapted to fit your dietary needs.

If you’re looking for more ideas to level-up your morning routine or somewhere to connect with others who are also navigating life with type 2 diabetes, the T2D Healthline community is the place for you.


Elinor Hills is an associate editor at Healthline. She’s passionate about the intersection of emotional well-being and physical health, as well as how individuals form connections through shared medical experiences. Outside of work, she enjoys yoga, photography, drawing, and spending way too much of her time running.