Diabetes-Friendly Breakfast Ideas
Start your day off right with these healthy recipes.
High-Protein Chocolate-Chip Raspberry Pancakes
Protein-rich nonfat cottage cheese stands in for ricotta in these light, custardy pancakes. Add raspberries, chocolate chips, and orange zest to make them elegant and weekend-worthy. (Raspberries also lend this recipe 3 grams of fiber per serving). Round out this special breakfast with two strips of turkey bacon per person, and your meal will still clock in at just 300 calories.
Makes 4 servings (about four small pancakes per person)
1½ cups nonfat cottage cheese
4 eggs, lightly beaten
¼ tsp vanilla extract
1 tsp orange zest (optional)
1 tbsp sugar
½ cup whole wheat pastry flour
2 tbsp chocolate chips
Nonstick cooking spray
1½ cups raspberries, fresh or frozen
1. In a food processor, blend cottage cheese, eggs, vanilla extract, orange zest, if using, and sugar until smooth.
2. Add whole wheat pastry flour and chocolate chips and pulse 2–3 times or until flour is just incorporated (don't overmix).
3. Spray a large nonstick skillet with cooking spray and heat over medium heat. When pan is hot enough, pour pancake batter in ¼-cup servings.
4. When pancakes start to bubble, scatter raspberries over top, and flip to cook the other side, about 1 minute.
Per serving: 261 calories, 20 g protein, 26 g carbohydrate, 8 g fat (4 g saturated fat), 172 mg cholesterol, 410 mg sodium, 5 g fiber, 9 g sugar. Calories from fat: 28%.
Who says tacos are just for dinner? This veggie-enhanced twist on the classic breakfast burrito keeps carbs low while maximizing fiber. One whole egg delivers vitamin A, while two extra egg whites boost the protein.
Makes 1 serving
2 small corn tortillas
2 tbsp unsalted canned black beans
1 cup washed spinach or baby spinach
1 tsp canola oil
1 egg and 2 egg whites, beaten together
2 tbsp salsa fresca
pepper to taste
1. Place corn tortillas on a toaster-oven tray; top each with 1 tbsp black beans. Heat in a 350-degree toaster oven until tortilla and beans are heated through. (They should be ready when other ingredients are done cooking.)