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Managing insulin resistance doesn’t have to mean sacrificing delicious meals, and these breakfast recipes are proof. Each of these diabetes-friendly recipes is lower in saturated fat, sodium, calories and carbswhich can help maintain healthy blood sugar levels and support heart health. They’re also high in fiberwith at least 6 grams per serving. Fiber is an essential nutrient that also supports digestion and promotes better insulin sensitivity. Options like our Savory Oatmeal Grain Bowl and our Raspberry-Banana Yogurt Parfait are great options to fuel your day.

01 of 19

Savory Oatmeal Grain Bowl

Savory oats are an underrated way to enjoy the whole grain—the toppings are endless! Cooking oats in soy milk is an easy way to add protein to this hearty grain bowl. Here, we top the oats with a bright roasted red pepper-olive mixture and a poached egg for richness.

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02 of 19

Raspberry-Banana Yogurt Perfect

This quick and easy raspberry and yogurt parfait combines creamy Greek-style yogurt with fiber-rich fruit and crunchy toasted pecans for a gut-friendly start to your day. Layering the ingredients in a jar makes for a portable, pretty and protein-packed meal that’s ready in minutes.

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03 of 19

Huevos Rancheros Tacos

When you combine these two Tex-Mex-inspired favorites, the delicious question becomes whether to enjoy them at breakfast, brunch, lunch or dinner! Tacos Rancheros will become your favorite way to combine eggs and the classic flavors of tacos.

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04 of 19

Chocolate-Strawberry Protein Shake

Soy milk and Greek-style yogurt provide a solid protein base for this chocolate-strawberry protein shake. Sweet strawberries, sliced banana and rich cocoa powder create a sweet flavor without needing any added sugar. Tossing in a few ice cubes chills the shake down and gives it a refreshing, frosty texture.

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05 of 19

Copycat Dunkin’ Avocado Toast

This copycat Dunkin’ avocado toast is inspired by the popular menu item. We love the flavors of creamy mashed avocado spread over a slice of toasted sourdough bread, topped with a sprinkle of everything bagel seasoning for added flavor and texture. It’s a quick and easy way to enjoy the flavors of the original without having to leave your house!

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06 of 19

High-Protein Blueberry & Peanut Butter Chia Pudding

This high-protein blueberry and peanut butter chia pudding is a perfect make-ahead breakfast packed with fiber and protein to keep you energized throughout the day. Chia seeds soak up the blended almond milk and blueberries overnight, creating a creamy pudding that’s layered for a peanut butter-and-jelly effect.

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07 of 19

Peanut-Ginger Tofu Scramble

A favorite among our EatingWell editors, this vegan breakfast scramble is wonderfully versatile, doubling as a satisfying dinner when served with noodles or rice and a side of roasted broccoli. The crispy tofu is perfectly coated in a peanut ginger sauce, which should be added off the heat for the creamiest texture.

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08 of 19

Chia Seed Pudding

Here, we top our chia pudding with sliced strawberries and almonds, but you can change up the toppings depending on what you have on hand. Coconut milk, cashew milk or cow’s milk would all work well in this recipe, too.

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09 of 19

Avocado Toast with Jammy Eggs

On those days when you truly cannot be bothered to cook or are short on time, here’s avocado toast with jammy eggs to the rescue. The “jammy” egg yolks are not runny, but have a creamy, spreadable texture.

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10 of 19

High-Protein Black Bean Breakfast Bowl (No Eggs!)

While eggs offer plenty of protein, you can make a satisfying, high-protein breakfast without them. This breakfast bowl includes black beans, yogurt and Monterey Jack cheese, providing 18 grams of protein to keep you feeling full and energized throughout the morning.

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11 of 19

Strawberry-Peach Chia Seed Smoothie

This fiber-rich smoothie has a velvety texture, thanks to nutritious chia seeds that expand as they combine with liquid. The combination of strawberries, peaches and cherries is naturally sweet and refreshing, but any fruit combo will work.

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12 of 19

Salsa-Topped Avocado Toast

Spin leftovers from taco night into this easy salsa-topped avocado toast for a quick snack, or use it as a jumping-off point for breakfast by adding an egg on top. Single-serve packages of mashed avocado or guacamole can stand in for the fresh avocado.

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13 of 19

Spinach & Fried Egg Grain Bowls

Wheat berries, a nutty-tasting whole grain with a pleasantly chewy texture, are the base of this hearty breakfast bowl. Topped with spinach, peanuts and an egg, these bowls make for a satisfying breakfast. Sprinkle with crushed red pepper for extra heat.

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14 of 19

Overnight Oats with Chia Seeds (Meal-Prep Friendly)

These easy overnight oats are naturally sweetened with peaches, but any chopped fresh or frozen fruit works well here. Chia seeds thicken the mixture as it sits, and they offer fiber and omega-3 fats. Store these oats in individual airtight containers (like Mason jars) for an easy breakfast on the go.

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15 of 19

Berry-Orange Chia Pudding

Before you head off to bed, throw together this berry-orange chia pudding for a tasty shake-up in your morning routine. Chia seeds are combined with creamy coconut milk, berries and orange juice that adds subtle sweetness and tang to the thick, creamy pudding .

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16 of 19

Breakfast Salad with Egg & Salsa Verde Vinaigrette

Salad for breakfast? Don’t knock it until you’ve tried it. We love how this meal gives you 3 whole cups of vegetables to start your day.

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17 of 19

Coconut-Mango Oats

Give plain oats a makeover with this quick, five-minute breakfast idea. Adding just a bit of toasted coconut, some vanilla extract and fresh (or frozen) mango provides plenty of flavor. We use oat milk here, but feel free to switch it to dairy or any other plant-based, unsweetened milk too.

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18 of 19

Blueberry Almond Chia Pudding

Switch up your morning oatmeal routine with this so-easy chia pudding. We top off the creamy pudding with sweet, juicy blueberries and crunchy almonds for a boost of texture.

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19 of 19

Southwest Breakfast Quesadilla

Pico de gallo and cheesy eggs make this quick breakfast flavorful without too much effort. A whole-wheat tortilla provides fiber for a satisfying, nutritious meal to start your day.

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