What’s best for breakfast on a diabetic diet? This can be a struggle, so let’s look at some delicious low carb, high protein breakfast ideas you can enjoy and still keep those glucose levels in check!
Author: Charlotte
Ingredients
2 Tbsp olive oil
2 cup shredded hash browns, frozen*
1 tsp olive oil
3 cups diced veggies (peppers, onions, mushrooms, etc.)
1/2 cup sharp cheese, shredded
2 eggs
Instructions
Heat 2 Tbsp olive oil in a heavy skillet then add 2 cups shredded hash browns. Spread hash browns out in skillet and sprinkle with salt and pepper. Cook over medium to medium low heat until brown on bottom about 7 minutes. Flip hash browns over sprinkle with salt and pepper then cook on low 7 more minutes.
2 Tbsp olive oil
2 cup shredded hash browns, frozen*
1 tsp olive oil
3 cups diced veggies (peppers, onions, mushrooms, etc.)
1/2 cup sharp cheese, shredded
2 eggs
Instructions
Heat 2 Tbsp olive oil in a heavy skillet then add 2 cups shredded hash browns. Spread hash browns out in skillet and sprinkle with salt and pepper. Cook over medium to medium low heat until brown on bottom about 7 minutes. Flip hash browns over sprinkle with salt and pepper then cook on low 7 more minutes.
Meanwhile, heat 1 tsp olive oil in a nonstick skillet then add diced veggies and saute over medium heat 5 minutes until softened.
Layer sautéed veggies on top of hash browns. Make 2 small holes in mixture then gently drop eggs in. Lightly sprinkle with salt and pepper and cheese.
Cover pan and cook over low until eggs are set- about 7 minutes.
*Note: Nutritionals calculated using 1 cup potatoes as they will cook down from 2 cups to final measure of 1 cup.
Nutrition
Calories: 445kcal | Carbohydrates: 23g | Protein: 19g | Fat: 49g | Saturated Fat: 12g | Cholesterol: 193mg | Sodium: 778mg | Potassium: 1378mg | Fiber: 8g | Sugar: 8g | Vitamin A: 26.9% | Vitamin C: 242.4% | Calcium: 27.3% | Iron: 14.3%
2. Sweet Potato Tot Breakfast Casserole
Ingredients
3 cups frozen sweet potato tots
1 cup 4 oz. diced ham
6 eggs
2 Tablespoons half & half
1/8 tsp. pepper
Pinch salt
1/2 cup grated cheddar cheese optional
Instructions
Preheat oven to 375 degrees F.
Liberally grease a medium-size baking pan.
Spread frozen tots into baking pan and top with diced ham.
Combine remaining ingredients (except cheese) and beat slightly to combine.
Pour eggs over ham and sweet potatoes.
Top with cheese, if desired.
Bake 50 minutes or until eggs are set.
3 cups frozen sweet potato tots
1 cup 4 oz. diced ham
6 eggs
2 Tablespoons half & half
1/8 tsp. pepper
Pinch salt
1/2 cup grated cheddar cheese optional
Instructions
Preheat oven to 375 degrees F.
Liberally grease a medium-size baking pan.
Spread frozen tots into baking pan and top with diced ham.
Combine remaining ingredients (except cheese) and beat slightly to combine.
Pour eggs over ham and sweet potatoes.
Top with cheese, if desired.
Bake 50 minutes or until eggs are set.
Nutrition
Calories: 277kcal | Carbohydrates: 21g | Protein: 18g | Fat: 12g | Saturated Fat: 5g | Cholesterol: 278mg | Sodium: 610mg | Potassium: 450mg | Fiber: 2g | Sugar: 5g | Vitamin A: 293.5% | Vitamin C: 2.9% | Calcium: 17.7% | Iron: 11.3%
3. 100 Calorie Breakfast Casserole Muffins
1- 8 oz. roll crescent dough sheet
2/3 cup lean diced ham
3 large eggs
Salt and pepper as desired
2/3 cup grated cheese
Instructions
Preheat oven to 375 degrees F.
Spray a 12 cup muffin tin with non-stick spray.
Unroll crescent dough sheet and place on wax paper.
Roll dough with rolling pin to flatten and thin dough slightly.
Using a cup with a 3 1/2" rim or cookie cutter, cut dough into 12 rounds.
Place dough rounds into muffin tin and spread each piece to fill.
Sprinkle diced ham on each crescent round, dividing evenly amoung the muffin cups.
Combine eggs,cream and salt & pepper in a measuring cup(for easier pouring) and beat slightly to combine.
Pour a small amount of eggs in each muffin cup, dividing evenly among the cups.
Sprinkle cheese on top of egg mixture, dividing evenly among cups.
Bake 12-15 minutes or until dough is browned and egg mixture is set.
Makes 12 muffins.
Nutrition
Serving: 1g | Calories: 108kcal | Carbohydrates: 9g | Protein: 5g | Fat: 8g | Saturated Fat: 4g | Cholesterol: 51mg | Sodium: 304mg | Potassium: 21mg | Sugar: 2g | Vitamin A: 2.4%| Calcium: 5.1% | Iron: 3%
4. Cauliflower Breakfast Muffins
Ingredients
2 1/2 cup finely diced cauliflower in food processor
1 Tablespoon ground flaxseed
2 eggs beaten
1/4 teaspoon salt
1/8 teaspoon pepper
2/3 cup diced lean ham
2 cups grated sharp cheddar cheese or your favorite cheese
2/3 cup diced mushrooms optional
12 Jalapeno slices optional
Instructions
Preheat oven to 375 degrees.
Place muffin liners in a 12 muffin tin and coat liners with non-stick spray.
In a medium size mixing bowl, combine all ingredients except jalapenoes.
Divide mixture evenly beween muffin liners and place jalapeno slice on top of each muffin (if desired).
Bake for 30 minutes or until golden brown.
Notes
1 muffin:
118 calories, 8gm fat, 2gm carb, 1gm sugar, 1gm fiber, 9gm protein
2 1/2 cup finely diced cauliflower in food processor
1 Tablespoon ground flaxseed
2 eggs beaten
1/4 teaspoon salt
1/8 teaspoon pepper
2/3 cup diced lean ham
2 cups grated sharp cheddar cheese or your favorite cheese
2/3 cup diced mushrooms optional
12 Jalapeno slices optional
Instructions
Preheat oven to 375 degrees.
Place muffin liners in a 12 muffin tin and coat liners with non-stick spray.
In a medium size mixing bowl, combine all ingredients except jalapenoes.
Divide mixture evenly beween muffin liners and place jalapeno slice on top of each muffin (if desired).
Bake for 30 minutes or until golden brown.
Notes
1 muffin:
118 calories, 8gm fat, 2gm carb, 1gm sugar, 1gm fiber, 9gm protein
Nutrition
Calories: 214kcal | Carbohydrates: 5g | Protein: 15g | Fat: 15g | Saturated Fat: 8g | Cholesterol: 100mg | Sodium: 531mg | Potassium: 303mg | Fiber: 2g | Sugar: 2g | Vitamin A: 15.2% | Vitamin C: 66.6% | Calcium: 29.6% | Iron: 5.4%
5. Low Carb Sausage Stuffed Poblanos
Ingredients
2 each poblano peppers
1 tbsp butter
4 eggs
2 tbsp cream
4 sausage patties, cooked and chopped may use turkey sausage if desired
1 cup grated cheese
salt and pepper
salsa, optional
Instructions
Preheat oven to 400 degrees. Cut chilies in half and scrape out seeds and pulp. Lightly coat outside of peppers with oil and place cut side down on foil lined baking pan.
Roast peppers about 20 minutes or until skins are blistered. Cover peppers with cloth and allow to steam 4-5 minutes. Peel skins off peppers.
While peppers are roasting, heat butter in a medium non stick skillet over medium-low heat.
In a medium bowl, combine eggs, cream then lightly salt and pepper. Lightly beat eggs with a fork to mix then pour into skillet. Stir and cook until eggs are set then fold in crumbled sausage and half of cheese.
Divide egg mixture among peppers then top with remaining cheese. Place in oven to melt cheese about 3-4 minutes. Serve with salsa if desired.
Freezing Instructions: Wrap cooked stuffed peppers in individual foil packets and freeze. When ready to cook, preheat oven to 350 degrees and place packet(s) in oven and bake for 20 minutes.
1 tbsp butter
4 eggs
2 tbsp cream
4 sausage patties, cooked and chopped may use turkey sausage if desired
1 cup grated cheese
salt and pepper
salsa, optional
Instructions
Preheat oven to 400 degrees. Cut chilies in half and scrape out seeds and pulp. Lightly coat outside of peppers with oil and place cut side down on foil lined baking pan.
Roast peppers about 20 minutes or until skins are blistered. Cover peppers with cloth and allow to steam 4-5 minutes. Peel skins off peppers.
While peppers are roasting, heat butter in a medium non stick skillet over medium-low heat.
In a medium bowl, combine eggs, cream then lightly salt and pepper. Lightly beat eggs with a fork to mix then pour into skillet. Stir and cook until eggs are set then fold in crumbled sausage and half of cheese.
Divide egg mixture among peppers then top with remaining cheese. Place in oven to melt cheese about 3-4 minutes. Serve with salsa if desired.
Freezing Instructions: Wrap cooked stuffed peppers in individual foil packets and freeze. When ready to cook, preheat oven to 350 degrees and place packet(s) in oven and bake for 20 minutes.
Nutrition
Calories: 357kcal | Carbohydrates: 1g | Protein: 19g | Fat: 30g | Saturated Fat: 15g | Cholesterol: 242mg | Sodium: 536mg | Potassium: 194mg | Sugar: 1g | Vitamin A: 15% | Vitamin C: 0.8% | Calcium: 23.7% | Iron: 8%
6. Sweet Potato Florentine Breakfast Cups
Ingredients
20 ounce pkg. frozen sweet potato tots , thawed
Non-stick spray
9 oz . frozen chopped spinach , thawed and drained
5 eggs , lightly beaten
1/2 cup diced ham
salt/pepper , as desired
1/8 teaspoon nutmeg
Cheese , grated (optional)
Instructions
Preheat oven to 400 degrees.
Coat a 12-cup muffin tin with non-stick spray.
Place 5-6 tots in each cup. Shred tots and press into muffin tin to form cup.
Bake for 10 minutes.
Remove cups and set aside, lower oven temperature to 350 degrees.
Meanwhile, combine remaining ingredients and stir well.
Spoon into sweet potato cups to fill evenly. Top with grated cheese if desired.
Bake 20 minutes.
Makes 12 breakfast muffins.
Notes
20 ounce pkg. frozen sweet potato tots , thawed
Non-stick spray
9 oz . frozen chopped spinach , thawed and drained
5 eggs , lightly beaten
1/2 cup diced ham
salt/pepper , as desired
1/8 teaspoon nutmeg
Cheese , grated (optional)
Instructions
Preheat oven to 400 degrees.
Coat a 12-cup muffin tin with non-stick spray.
Place 5-6 tots in each cup. Shred tots and press into muffin tin to form cup.
Bake for 10 minutes.
Remove cups and set aside, lower oven temperature to 350 degrees.
Meanwhile, combine remaining ingredients and stir well.
Spoon into sweet potato cups to fill evenly. Top with grated cheese if desired.
Bake 20 minutes.
Makes 12 breakfast muffins.
Notes
Per Serving: 118 Calories 15gm Carbs 5gm Protein 4 gm Fat 223mg Sodium 2 gm Fiber
Nutrition
Calories: 78kcal | Carbohydrates: 10g | Protein: 4g | Fat: 2g | Cholesterol: 70mg | Sodium: 129mg | Potassium: 258mg | Fiber: 2g | Sugar: 2g | Vitamin A: 185.9% | Vitamin C: 2.8% | Calcium: 5.2% | Iron: 5.8%
7. Southwestern Omelet Cups
Ingredients
1 1/2 cups potatoes o'brien , thawed
3 eggs , lightly beaten
1/3 cup lean diced ham
salt/pepper
grated cheese
Instructions
Preheat oven to 350 degrees
Line muffin tin with foil liners and spray with nonstick baking spray.
Combine potatoes,eggs, and ham and season with salt and pepper as desired.
Divide mixture among baking cups and top with small amount of grated cheese.
Bake 20 minutes or until set.
Makes about 6 breakfast cups.
Nutrition
Calories: 141kcal | Carbohydrates: 13g | Protein: 5g | Fat: 7g | Saturated Fat: 1g | Cholesterol: 85mg | Sodium: 247mg | Potassium: 255mg | Fiber: 1g | Vitamin A: 2.4% | Vitamin C: 6.1% | Calcium: 1.8% | Iron: 3.6%
8. Low Carb Ham and Egg Cups
Ingredients
For each cup:
Nonstick Spray
1 slice lower sodium thin sliced ham
1 Tablespoon cheese use your fave
1 egg
2 cherry tomatoes or 1 stalk asparagus optional
salt and pepper
chopped green onions optional
Instructions
Preheat oven to 350 degrees F.
Spray muffin tin with nonstick spray (spray only the number of cups you plan to make)
Arrange a slice of ham into each cup.
Sprinkle cheese into ham cup.
Break egg into a small bowl then slide egg into ham cup on top of cheese.
Drop a few veggies on top (if using) and sprinkle with salt and pepper if desired.
Bake in oven 20-30 minutes or until egg is set.
Remove from oven and sprinkle with green onions (if desired).
Remove ham cups from muffin tin and serve warm.
Nutrition
Calories: 197kcal | Carbohydrates: 1g | Protein: 15g | Fat: 13g | Saturated Fat: 6g | Cholesterol: 196mg | Sodium: 491mg | Potassium: 214mg | Sugar: 1g | Vitamin A: 11.1%| Vitamin C: 9.4% | Calcium: 13.3% | Iron: 6.9%
9. Flax and Berry Muffins
Ingredients
2 1/2 cups old fashioned oats
1 cup almond milk
1 egg beaten slightly
1/3 cup honey
2 Tablespoons butter
2 teaspoons vanilla
1 teaspoon cinnamon
1 teaspoon baking powder
1/4 teaspoon salt
1 cup blueberries
1 Tablespoon ground flaxseed
Instructions
Combine oats and milk in a mixing bowl.
Cover and place in refrigerator overnight.
Preheat oven to 375 degrees.
Line a 12 cup muffin tin with foil liners.
Add remaining ingredients (except blueberries and flax) to oat mixture.
Stir to combine, then divide between muffin cups.
Top each muffin wth blueberries and a sprinkle of flaxseed.
Bake until muffin top springs back when touched (about 25-30 minutes).
Serve warm. 12 servings
2 1/2 cups old fashioned oats
1 cup almond milk
1 egg beaten slightly
1/3 cup honey
2 Tablespoons butter
2 teaspoons vanilla
1 teaspoon cinnamon
1 teaspoon baking powder
1/4 teaspoon salt
1 cup blueberries
1 Tablespoon ground flaxseed
Instructions
Combine oats and milk in a mixing bowl.
Cover and place in refrigerator overnight.
Preheat oven to 375 degrees.
Line a 12 cup muffin tin with foil liners.
Add remaining ingredients (except blueberries and flax) to oat mixture.
Stir to combine, then divide between muffin cups.
Top each muffin wth blueberries and a sprinkle of flaxseed.
Bake until muffin top springs back when touched (about 25-30 minutes).
Serve warm. 12 servings
Nutrition
Calories: 130kcal | Carbohydrates: 21g | Protein: 3g | Fat: 3g | Saturated Fat: 1g | Cholesterol: 18mg | Sodium: 99mg | Potassium: 118mg | Fiber: 2g | Sugar: 9g | Vitamin A: 1.7% | Vitamin C: 1.4% | Calcium: 5.3% | Iron: 5.1%
10. Skillet Sweet Potatoes
Ingredients
1-2 cups frozen sweet potato tots amount depends on your skillet size
1/3 cup frozen diced onions a real time-saver
1/4 cup diced bell peppers use frozen if available
1/3-1/2 cup diced ham or bacon
2-3 eggs amount depends on your skillet size
1-2 Tablespoons whole milk or cream
1/4-1/3 cup grated cheese optional
Instructions
Preheat oven to 375 degrees F.
Line a skillet with foil, then coat the foil with oil to make serving easier.
Place a single layer of frozen tots in skillet.
Layer onions, peppers and ham over tots.
In a small bowl, lightly beat eggs and cream with a fork to combine.
Pour egg mixture over other ingredients in skillet.
Sprinkle cheese over all (if using.)
Bake for 20-30 minutes or until tots are crispy and completely cooked.
1-2 cups frozen sweet potato tots amount depends on your skillet size
1/3 cup frozen diced onions a real time-saver
1/4 cup diced bell peppers use frozen if available
1/3-1/2 cup diced ham or bacon
2-3 eggs amount depends on your skillet size
1-2 Tablespoons whole milk or cream
1/4-1/3 cup grated cheese optional
Instructions
Preheat oven to 375 degrees F.
Line a skillet with foil, then coat the foil with oil to make serving easier.
Place a single layer of frozen tots in skillet.
Layer onions, peppers and ham over tots.
In a small bowl, lightly beat eggs and cream with a fork to combine.
Pour egg mixture over other ingredients in skillet.
Sprinkle cheese over all (if using.)
Bake for 20-30 minutes or until tots are crispy and completely cooked.
Nutrition
Calories: 138kcal | Carbohydrates: 8g | Protein: 7g | Fat: 7g | Saturated Fat: 3g | Cholesterol: 101mg | Sodium: 234mg | Potassium: 214mg | Fiber: 1g | Sugar: 2g | Vitamin A: 105.1% | Vitamin C: 16.6% | Calcium: 7.6% | Iron: 4.1%
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Disclosure: Some of the links on my website are affiliate links which means I may receive compensation. This affiliate link income is used to help offset various blog expenses. I hope you find these links helpful. Please consult with your health care professional before making any changes in your health routines. Please note-nutrition data may vary based on multiple factors.
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