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10 Easy and Best Breakfasts You Can Prep the Night Before to Help Keep Blood Sugar In Check

Blood Sugar

By Kaly JohnesPublished about a month ago 2 min read

Rise and shine? More like rise and dine. These healthy breakfast recipes can all be made in advance (full disclosure: some may require a final flourish before you dig in). Plus, they meet our diabetes-appropriate nutrition parameters and can help keep your blood sugar levels stable. This is done by focusing on satiating complex carbs like whole grains, vegetables and fruits, while limiting saturated fat and sodium and keeping calories and carbs in mind as well. From Cinnamon-Roll Overnight Oats and Berry-Orange Chia Pudding to Make-Ahead Freezer Breakfast Burritos with Eggs, Cheese & Spinach and Zucchini Banana Bread, you can wake up knowing that breakfast will be ready when you are.

Cinnamon-Roll Overnight Oats

This healthy no-cook breakfast includes cinnamon, one of the best spices to eat for steadier blood sugar levels. Plus, it makes five jars so you can meal-prep grab-and-go breakfasts for your entire workweek. Use protein-rich dairy milk or soy milk in this recipe for some added staying power.

Zucchini Banana Bread

​​Shredded zucchini and mashed banana complement each other and ensure that this wholesome loaf stays nice and moist. The banana adds sweetness to this quick-bread mashup for just the right flavor without too much added sugar.

Berry-Orange Chia Pudding

Make-Ahead Freezer Breakfast Burritos with Eggs, Cheese & Spinach

These burritos can last for months in the freezer and reheat within minutes in the microwave, so keep a stash on hand for when you need a quick, healthy breakfast. Every wrap is stacked with protein-rich ingredients to help you feel satisfied, including eggs, spinach and cheese. If desired, use reduced-fat pepper Jack cheese to further reduce the saturated fat content.

Blueberry Baked Oatmeal

Baked oatmeal can be a great make-ahead breakfast. One batch makes several servings and lasts for a few days in the fridge, so you can just reheat a piece in the morning! This version is packed with plenty of naturally sweet and juicy blueberries so it’s lower in added sugar than other recipes.

Zucchini Mini Muffins

Breakfast is especially important for those with diabetes, and is important for keeping steady blood sugar throughout the day. But if you’re not typically hungry for a full meal, these mini muffins are a nice, freezer-friendly option to make ahead for busy days. Shredded zucchini provides moisture and texture to these two-bite muffins, while whole-wheat flour adds some blood sugar-stabilizing complex carbs to the mix. Chocolate chips then add just the right amount of sweetness.

Tiramisu-Inspired Overnight Oats

Tiramisu for breakfast? Almost! We took the ingredients of that classic dessert and used them to flavor this overnight oats recipe—complete with a dusting of cocoa powder on top to complete its iconic look. Oats are a great source of slow-digesting carbs and fiber, which are important for steadier blood sugar levels. Not to mention, we top each serving with tangy yogurt for some filling added protein, but you could use ricotta instead.

Copycat Starbucks Spinach & Mushroom Egg Bites

Granola & Yogurt Breakfast Popsicles

For those steamy mornings where it feels too hot to eat, these fun frozen yogurt pops are a great on-the-go breakfast—perfect for kids and adults alike. Studded with fresh berries, these popsicles are packed with helpful vitamins, minerals, dietary fiber and plant compounds to support a diabetes-appropriate eating pattern.

Cocoa-Chia Pudding with Raspberries

If you’re looking for a change from overnight oats but want that same sort of make-ahead convenience, give chia pudding a try. This version features a rich chocolatey pudding and juicy raspberries, which is one of the best foods to help lower blood sugar.


About the Creator

Kaly Johnes

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