If you are searching for breakfast ideas for gestational diabetes, you are in the right place. You will certainly want to be intentional with your foods because you want to ensure a healthy pregnancy with diabetes. And what you eat for breakfast can make a huge difference.
And if I can be fully honest here, the types of recipes that are good for gestational diabetes are good for basically any type of diabetes!
From oatmeal to yogurt, from eggs to smoothies, I have covered a wide variety of breakfast ideas for gestational diabetes. These recipes will provide the high protein and complex carbohydrates (and also fiber-rich foods!) that you’ll need to start your day off well.
Why Focus on Breakfast Ideas for Gestational Diabetes?
Ahhh, breakfast. The “most important meal of the day.” Have you also heard that? Regardless of any truth that may or may not be in that statement, the foods you choose to eat for your first meal of the day really ARE important. Breakfast choices play an important role in your metabolism and it also sets the tone for your day.
But before we get into the amazing breakfast options I’m sharing here, let’s talk a smidge about gestational diabetes.
What is Gestational Diabetes?
If you have just been given a gestational diabetes diagnosis, you are likely wondering what gestational diabetes is. Mayo Clinic does a great job of explaining it briefly:
Gestational diabetes is diabetes diagnosed for the first time during pregnancy (gestation). Like other types of diabetes, gestational diabetes affects how your cells use sugar (glucose).
People with gestational diabetes may experience insulin resistance, which also causes high blood sugar levels.
According to Medical News Today, the symptoms of gestational diabetes may include the following:
- sugar in the urine that is detectable with testing
- tiredness
- nausea
- being unusually thirsty
- urinating frequently
- frequent bladder infections
- blurred vision
This kind of diabetes (that I spoke of in my National Diabetes Month post) is specific to pregnant women. It affects as many as 10% of pregnancies in the US. The good news is that it generally resolves after delivery.
It’s a good idea to work with your OB as well as an endocrinologist during pregnancy with gestational diabetes.
Foods to eat when you have Diabetes During Pregnancy
In addition to staying active and healthy overall during pregnancy, it’s important to be intentional about the food you choose to eat while you’re pregnant. Everything I have seen (and what I know from managing type 1 for 30+ years now) is whole grains, lean proteins, healthy fats, and also fruits and vegetables.
The key is to maintain steady blood glucose levels, and that’s what does it. Along with getting some physical activity well. (That helps to decrease insulin resistance, which could also be happening with gestational diabetes). So here are the main foods to focus on:
WHOLE GRAINS include complex carbs like brown rice, quinoa, oats, whole-grain bread or whole grain white bread, and sweet potatoes.
LEAN PROTEIN is in foods that are lean meats like chicken, eggs, tuna, salmon, turkey, and beans.
HEALTHY FATS can be found in avocado, olive oil, nuts, and seeds.
FRUITS AND VEGETABLES that are healthiest are fruits like apple slices and berries, and non-starchy vegetables like broccoli, green beans, peppers, spinach, and carrots.
Foods to avoid when you have Gestational Diabetes
In addition to foods you should focus on eating during pregnancy, there are foods you should try to avoid as well.
Foods to avoid may include simple carbohydrates, sugary foods, refined or processed sugars, and beverages with added sugars or sugary drinks (like fruit juice or soft drinks) also. People with gestational diabetes should limit added sugar as much as possible. That’s because these kinds of foods can cause rapid blood sugar spikes.
The Ultimate Goal is Steady Blood Glucose
As I mentioned above, your ultimate goal with gestational diabetes during pregnancy is to keep your blood sugar levels as steady as possible. While I am not a registered dietitian myself, I have found a well-balanced diet of a variety of foods is what keeps blood sugar control at its best.
My approach, after having type 1 diabetes for 30+ years now, is to simply plan meals and healthy snacks with a balance of healthy fat, good fiber, and extra protein. The combination of those three things helps to slow the digestion of the carbs I eat, and that helps to balance my glucose and avoid a blood sugar spike. (Need more info on meal planning for diabetes? You can also check out my 10 Helpful Tips and get a free meal planning download!)
17 Examples of Healthy Breakfast Ideas for Gestational Diabetes
So now that we have a better understanding of things, let’s take a look at several nutritious breakfast ideas for gestational diabetes. We’ll check out some egg-based breakfasts, oatmeal recipes, recipes with yogurt, and more.
EGG-BASED Recipes for Gestational Diabetes Breakfast
Eggs are a tremendous source of protein, and they are also a staple at the breakfast table. You can always choose scrambled eggs for breakfast, but if you want something a bit different, try these egg-based dishes.
1. Spinach and feta quiche
My low carb spinach and feta quiche recipe is a creamy, salty, healthy bite to start your day. With crumbled feta cheese, beautiful green spinach, and fluffy eggs, this recipe is a delicious low carb breakfast. This recipe boasts 10g protein per slice and only 15 g carbohydrates. To add some fiber, use a whole grain pie crust or eat some high-fiber fresh fruit like raspberries.
2. Breakfast Casserole
My diabetic breakfast casserole is a fantastic option for gestational diabetes. And it’s also one of my most popular blog post recipes. It only has 3 grams of carbohydrates per serving! Not only that, it’s also packed with flavor and 10 grams of protein. What a great way to start your day!
3. Bacon, White Cheddar, and Scallion Quiche
In case you’re not a fan of the spinach and feta quiche above, this may be more your style. A bacon, white cheddar, and scallion quiche. With salty bacon, creamy white cheddar cheese, and the mild onion flavor of the scallions, this recipe is a delicious and also low carb breakfast!
4. High Protein Omelet
What about a super traditional omelet? Sometimes I think trying to come up with recipe ideas is harder than it needs to be. Some of the things we would consider “staples” really are great ideas. Maybe we don’t need something new. So consider this high protein omelet for breakfast that provides 21g protein. Another option is to try a veggie omelet with bell peppers and onions.
BONUS: Protein Snacks for Gestational Diabetes
Oatmeal-Based Breakfast Recipes for Gestational Diabetes
Some people think oatmeal is “too carby” for people with diabetes. But I’m here to tell you that, eaten along with other foods intentionally, it’s absolutely appropriate. Here are a few examples.
5. Apple Pie Oatmeal
Yes, people with diabetes can eat oats. For some reason there is a group of people who think oats are off limits, but they are actually a great option. This apple pie oatmeal for one has 8g fiber and 11g protein. (And your house will smell like a cozy autumn dream!)
6. Overnight Oats
Overnight oats are a great way to be prepared for the morning and know you’ll eat well to start your day. I always have a better breakfast when I know in advance what I will be eating. This specific cinnamon roll overnight oats recipe offers 12g fiber and 51g protein. You could certainly only eat half of it with something else, and still have a great breakfast!
In case you’re in the mood for a different flavor, try this vanilla cranberry overnight oats option!
7. Superfood Oatmeal
This delicious and also nutritious peanut butter oatmeal bowl makes for an amazing breakfast. It’s packed with healthy ingredients like walnuts, banana, and blueberries. This superfood oatmeal recipe is less than 400 calories and it offers 10g protein for your morning meal.
8. Baked Apple Cinnamon Oatmeal
Is there anything more comforting and delicious than baked apples and cinnamon? It’s one of my favorite flavor combinations. This recipe for apple cinnamon oatmeal was created by a registered dietitian. It includes 8g protein and 5g fiber with less than 300 calories per serving.
9. Mixed Berry Oatmeal Parfait
This mixed berry oatmeal and yogurt parfait even looks incredible. The best part? You can prep them ahead for the week! You could use whatever berries you prefer, but I think the mixed berries sounds really amazing. This recipe boasts 15g protein and 8g fiber per serving.
Breakfast Recipes for Gestational Diabetes with Yogurt
Add yogurt to anything and I’m there for it! Plus, greek yogurt is a good source of protein. Here are several delicious and nutritious yogurt-based breakfast ideas for gestational diabetes.
10. Strawberry Yogurt Chia Seed Pudding
My good friend, fellow type 1 warrior, and diabetes coach Melissa Slemp offers a really yummy chia seed pudding recipe on her website. Her recipe includes 25g protein and 15g fiber per one-cup serving. That is sure to help you keep stable blood sugar levels.
11. Peanut Butter Chocolate Yogurt Bowl
Peanut butter and chocolate for breakfast? And it’s healthy?! Sign. Me. Up. This peanut butter chocolate yogurt bowl provides a whopping 40g of protein to start your day. And why would you not want to eat peanut butter and chocolate to start your day? If I knew I could get away with it, I absolutely would!
12. Yogurt & Berries Parfait
This delicious combination of yogurt, berries, and granola is an excellent breakfast option. It provides 34g protein and 8g fiber to start your day off well. And with only a few ingredients, this parfait recipe is super quick and easy to assemble!
13. Yogurt Smoothie
With 20g protein and 11g fiber, this yogurt smoothie is a winner in my book. And with just three ingredients, it’s a super quick fix for a busy morning. There are days I don’t feel like I have time for breakfast, and I’m rushing out the door. This is the perfect option to still get a healthy breakfast on the go!
Toast and Muffin Recipes for Breakfast
What about some toast and muffin options? I love a good peanut butter toast in the morning, and I also enjoy a whole grain English muffin from time to time. Here are a few options for both of those ideas!
14. Peanut butter and banana on toast
This is my #1 go-to balanced breakfast, and it’s honestly because of the peanut butter. My taste buds are suckers for that stuff! Personally, I eat Big Dave’s Killer Bread as my whole wheat bread, instead of plain white bread. I used 1 piece of toast, 2T of peanut butter, and half a banana in what is pictured below. Carbs for this recipe are a total of 34g (minus 6 grams of fiber is 28g net carbs), while there are 17g of fat, and 10 g protein.
15. Avocado toast with Spinach and Egg
Here’s another toast option to consider… avocado toast with spinach and egg. After toasting my whole-grain toast, I spread it evenly with half an avocado because it’s packed with heart-healthy fats. Then I top it with some fresh baby spinach leaves, and I add an egg.
The carb count for this whole grain toast is pretty low because of all the extra fiber. The total carbs equal 26g, but there are 8 grams of fiber, so net carbs total 14g. Fat comes out to 20g, and lean protein is 11g.
16. Ham, Egg, and Cheese English Muffin
Who doesn’t love a good English muffin breakfast sandwich? I like to spread the other half of the avocado from my toast above (in #15) onto the insides of a whole grain English muffin after it’s toasted. Then I build on a few leaves of baby spinach, a piece of sliced cheese, a few pieces of shaved ham, and top with an egg.
Carbs for this breakfast total 33 grams, but fiber totals 9 grams, so the net carbs are 24 grams. Fat in this breakfast totals 26g, and protein is a whopping 27g!
DESSERT FOR BREAKFAST
Just because something looks like more of a snack or dessert doesn’t mean it’s not allowed for breakfast. Take, for example, my high protein chocolate peanut butter diabetic bars!
17. Chocolate Peanut Butter Diabetic Bars
I filed this recipe away as a “dessert” on this website, but it’s actually just as good for breakfast! With 8g protein and 5.5g fiber, these chocolate peanut butter diabetic bars are pretty solid if you’re really craving sweets but still want to eat healthy. And you can pack one away for a snack later in the day!
Other Simple Options as Breakfast Ideas for Gestational Diabetes
- cottage cheese
- hard-boiled eggs
- breakfast burrito
- tofu scramble
- turkey sausage
- whole grain bagel with cream cheese
How to Plan a Diabetic-Friendly Meal
Planning what you’ll eat in advance can help lower stress. And we know that’s a plus during for pregnant people. Plus, it can help you ensure you’re eating a balanced meal. If you have a good plan and the right ingredients on hand, eating a well-balanced breakfast can be a breeze.
In order to help you with this, I would love to share with you 10 helpful tips on meal planning for balanced, blood sugar friendly meals. Plus, you can also download my free meal planning guide for printable meal plan templates to help guide you as you plan ahead (below).
Get Your Free MEAL PLANNING GUIDE:
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NOTE: I am not a certified nutritionist or registered dietitian. Nothing here should be taken as professional medical advice. Any nutritional information provided should be used as a general guideline and estimate only. For the most accurate information, please calculate based on the specific ingredients and brands you use, as well as any changes you make to the recipe. Also, please consult your OB, healthcare provider, and/or endocrinology team for weight gain, essential nutrients, portion sizes, risk factors, lifestyle changes, and other medical guidance after the diagnosis of gestational diabetes.
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