1. Greek Yogurt with Whole-Grain Granola
Greek yogurt is rich in protein, which helps increase satiety.3 “Pairing it with whole-grain granola provides fiber and slow-digesting carbohydrates that energize us,” says Sydney Engberg, RDN, a registered dietitian nutritionist with Whole Self Nutrition. Toss some berries on top, and you have a well-rounded breakfast. For ideas on how to build the perfect parfait, try our Greek Yogurt with Fruit & Nuts or our Strawberry & Yogurt Parfait.
2. Eggs
Besides being a longtime breakfast staple, eggs are a versatile, high-quality source of protein. “Eggs are an excellent breakfast option for balancing blood sugar,” says Palinski-Wade. “Eggs also make it easy to add more produce to your breakfast meal with options such as vegetable omelets, scrambled eggs with avocado, or eggs with a side of fruit,” she adds. For a protein-rich breakfast that helps stabilize blood sugar, try our Summer Skillet Vegetable & Egg Scramble.
3. Berries
While berries taste sweet, they can have an incredibly beneficial effect on your blood sugar, making them an ideal food to sneak into your breakfast,” says Kelsey Kunik, RDN, a registered dietitian nutritionist and owner of Graciously Nourished. Why? Berries are packed with fiber, antioxidants, vitamins and minerals, and she points to research that shows these fruits can improve blood glucose, cholesterol and blood pressure when consumed regularly.4 Need some inspiration for adding berries to your breakfast? Explore our list of 21 Berry-Packed Breakfasts That Aren’t Smoothies.
4. Cottage Cheese and Tomato on Whole-Grain Toast
Toast remains a wonderfully quick breakfast option. Just make it whole grain. “Whole-grain products provide more fiber than refined grains like white bread,” says Engberg. “If you want to increase your fiber intake or boost energy levels in the morning, this is a fantastic option,” she says. Cottage cheese is also rich in protein, and the addition of tomato slices on top adds phytonutrients. To amp up the flavor, Engberg recommends drizzling it with balsamic glaze. Other delicious toppings include berries, avocado or smoked salmon. For more ideas, check out The Last Cottage Cheese Toast Recipe You’ll Ever Need.
5. Pistachios
Pistachios are an excellent option to include in a blood-sugar-friendly breakfast since they provide a balanced mix of protein, unsaturated fats and fiber. Eat a handful for a quick breakfast, combine with dried fruit and whole-grain cereal for a trail mix, or sprinkle on Greek yogurt, recommends Palinski-Wade. This Pistachio & Peach Toast recipe is a surefire way to kick-start your day with a healthy dose of nutrition for balanced blood sugar levels.
6. Peanut Butter
Any PB fans here? “Adding peanut butter to your breakfast may improve your body’s glycemic response, resulting in a smaller spike in blood sugar,” Kunik says. Here’s why: “Peanut butter is primarily fat and protein, which helps slow down the digestion of carbohydrates,” she explains.5 Spread it on toast or waffles, add it to a smoothie or stir it into yogurt. And if you’re looking for a quick and easy breakfast option that keeps your blood sugar in check, try our Peanut Butter and Banana Breakfast Sandwich.
7. Avocado
Breakfast is a perfect opportunity to enjoy avocado—after all, it’s an ideal pairing with toast or eggs (or both!). “This fruit is rich in healthy unsaturated fats and fiber, making it a filling option with little impact on blood sugar,” says Palinski-Wade. Next time you’re craving avocado toast, check out The Only Avocado Toast Recipe You’ll Ever Need.
