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Reviewed by Dietitian Maria Laura Haddad-Garcia

Your morning routine just got quicker with these diabetes-friendly breakfast recipes. These recipes require just 15 minutes or less of your time, so you can easily enjoy a healthy and nutritious breakfast, even on hectic days. Each breakfast meets the requirements for low sodium, saturated fat and calories, which is great if you’re following a diabetes-friendly diet. Recipes like our Breakfast Sausage Grain Bowl and our He Bao Dan (Pocket Eggs with Soy-Sesame Sauce) are delicious and easy to make.

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Breakfast Sausage Grain Bowl

Make as many of these healthy breakfast bowls as you can fit in your freezer to always have a morning meal on hand. Just heat and eat for an instant breakfast packed with whole grains, veggies and protein.

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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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He Bao Dan (Pocket Eggs with Soy-Sesame Sauce)

In Wuhan, China, this is a common way of cooking eggs. Black sesame seeds are slightly more flavorful and aromatic than white sesame seeds. Find them in the Asian foods section of the supermarket or substitute the white variety if they aren’t available. Serve these eggs over rice or noodles.

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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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High-Protein Orange-Mango Flaxseed Shake

Bright, creamy and packed with staying power, this protein shake blends juicy mandarin, tropical mango and tangy strained yogurt into a sunshine-hued drink. With protein from the yogurt to keep you satisfied and natural sweetness from the fruit, it’s equally at home as a quick breakfast or a post-workout refresher.

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Watermelon-Peach Smoothie

This watermelon-peach smoothie is a refreshing drink that’s perfect for warm days. Made with ripe watermelon and frozen peaches, this smoothie bursts with fruity flavor without the need for added sugar. Use frozen peaches from a bag or freeze your own ripe, in-season peaches for the best sweet and fruity flavor.

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Egg, Tomato & Feta Breakfast Pita

This breakfast pita is perfect for anyone looking to enjoy a delicious start to their day! This easy breakfast combines fresh veggies and feta cheese with za’atar, a fragrant spice blend that enhances the taste without adding sodium or sweeteners.

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Lentil & Goat Cheese Toast

This simple toast pairs creamy goat cheese with hearty lentils and crunchy toasted walnuts for a quick, satisfying bite. It’s a nutrient-packed option that works just as well for breakfast as it does for a light lunch or snack.

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BLT Breakfast Sandwich

This open-face sandwich is a delicious way to start your day. Turkey bacon provides savory flavor and crunch while keeping fat and calories in check. Country-style whole-wheat bread (or sourdough) often has no added sugars, making it the best choice here.

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Spinach & Egg Scramble with Raspberries

This quick egg scramble with hearty bread is one of the best breakfasts for weight loss. It combines protein-packed eggs and superfood raspberries with filling whole-grain toast and nutrient-rich spinach. The protein and fiber help fill you up and keep you going through the morning.

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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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Feta, Egg & Olive Pita

This quick pita sandwich brings together bold flavors in just minutes. Creamy yogurt, briny olives and tangy feta pair perfectly with a jammy poached egg and fresh vegetables for a satisfying, protein-packed meal that works any time of day.

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Mango Raspberry Smoothie

A squeeze of lemon juice adds bright flavor to this frozen fruit smoothie. Mango provides plenty of sweetness without having to add juice, but if it’s too tart for you, a touch of agave will do the trick.

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Savory Oatmeal with Tomato & Sausage

Oats get a new life in this savory dish, serving as the backbone for a satisfying combo of sausage, greens, tomatoes and herbs.

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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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